Refocusing on Recovery and Taking a Break From Running

Refocusing on Recovery and Taking a Break From Running

After I ran the Ronnie’s Run a few weeks ago, I not only chaffed like a MF, but I overdid (and realized I’m also lacking) in more ways then I thought.

About a week after the race, I took it easy and did some easy runs (3-4 miles, maybe 5) and slowly got back into it since the race. I decided after a few of those, that I could up the mileage and challenge myself. A weekend or so ago, I ran 3 miles on Saturday, 7 miles on Sunday, and 5 miles on Monday. Rested Tuesday (typical day of rest). After 7 miles, I felt tight and achy. I never stretched or foam rolled. I just moved on with my day. I never questioned the next morning when I would plan to do 5. During the 5 miles, I felt tight at the beginning. Kinda typical right? The first mile is always a warm-up mile for me. *Side note: I have terrible if not, just non-existent warm-up routine that I rarely do. It’s needs work and it’ll become obvious why later…lol.

I was pushing the pace and felt good for most of it. On the last 2-3 miles of the run though my right foot, ankle, calf, hamstring…basically my whole right leg just ACHED and HURT. Like WOAH! This kind of pain was something I had not had since high school (ran cross country in high school, dealt with similar issues). I thought I just didn’t recover enough post seven miles, which was clear, but I also knew off the bat, I just pushed my body too far, too fast.

It’s been over a week since I had run last. I’m still having some issues with that side, and it’s annoying as hell. I’m doing my own rehab with help from my manager at work, plus foam rolling, and just taking it as opportunity to slow down. The universe has a funny way of making you just CHILL. It doesn’t hurt to walk, but any impact is questionable. I think it’s just overuse, but I know I also have tight calves and not so good ankle mobility. I’m getting new shoes this week so I’m hoping that will be a huge help!

Although I’m annoyed that I can’t just “go run”,  I’m using this little break to focus on other parts of fitness I typically by-pass. Aka: flexibility and cross training.

SO. Here I am, over a week of not running, but turning it around and making it a learning opportunity. Since I’m not on the run, I’ve decided since the day I hurt myself (10/22?) until the end of October to focus on flexibility. Keeping it simple and mixing in a combination of strength (balance, split squats, single leg deadlifts, towel curls for ankle/foot strength), mobility, gentle stretching, foam rolling, and yoga. I hate all of these things because they’re boring…being real here…but at this point, I know I need them all more then ever.

Among flexibility, I’m hopping on the bike more! I forgot how much I really like spin classes. They’re hard AF. I’m challenged the entire time and I get a similar movement pattern to running. It doesn’t bother my ankle or calf at all. I’m either at Soho Cycling (love the instructors and vibe there!) or the Peloton at work. I’d love to get in a pool too, since I miss that, but haven’t explored that as much yet. Among the bike, I’m also doing 2x per week strength training. Another thing I like, but not as much as I love cardio. Strength training is such a love/hate for me. 30 minutes is perfect and I feel SO SORE afterwards. I know my body is thanking me for all this change and less impact.

It’s funny, because now that I’m not running, I’m taking a totally different approach to exercise. Running is my love and will always be. But I’m seeing that there is more to life then just getting miles in. I’m enjoying the change of pace and I’m still being active, just in a different way. I feel more at peace and less stressed ironically. A few things in my life are taking on a similar perspective. If I don’t get “high intensity” activity in or my steps are less then 10,000…it’s a reminder that it’s not the end of the world. I end up focusing on other parts of my life that I enjoy like catching up with friends over coffee, organizing my new home, feeling focused and productive at work, and enjoying simple forms of movement like yoga or just walking.

Once I feel ready to return to running, I’m gonna ease into it SMART. A warm-up and cool-down will be a more regular part of my routine. Foam rolling and mobility will continue to make an appearance more often. I’ll either head over to Soho Cycle or the Peloton more often then every 3 months. I’m gonna enjoy the fact I CAN run and enjoy it and not always be so on pace.

As much as this has been a change for me, I’m kinda grateful I’m taking this bit of time off. I know it will lead to being better then I was before!

Happy Friday, friends! 🙂

 

 

 

Advertisements
Ronnie’s Run 10 Miler Recap

Ronnie’s Run 10 Miler Recap

Third time posting in a month or so…WIN! I’m excited to be here more regularly lately, so let’s keep this going!!

Last week I posted about on how I was having a low key weekend plus the Ronnie’s Run 10 miler race. It was definitely low key and productive, which in the midst of all the condo stuff I’ve been doing lately, it was nice to switch the focus to something else for a change.

Let’s start this 10 miler recap from the night before, because I have a few things I like to do to get my head set for a race the next morning.

I worked until 7pm Friday night and came home knowing it was gonna be PIZZA night. I always have a high carb dinner the night before a long run or race and knew the Publix Margarita Pizza was sure to hit the spot (pasta, pizza, baked or sweet potato, something with rice alongside chicken and a small salad/vegetables are my go to meals before a long run). I laid low, watched tv (food network or whatever on Hulu), read my book (Sidney Sheldon is what I’m reading now…so good! combo or mystery and romance), and was in bed around ~9pm.  I never have any alcohol since it gives me headache and leaves me feeling slugglish the next morning (light weight over here) so I skip it altogether and save some for post race. Call me a grandma, but I love nights like this any day of the week. I feel relaxed and ready to tackle the next day with confidence. I did this same kind of thing before my first marathon and pretty much every other half I’ve done. Same goes for getting ready for work the next day, an event, just wanting to feel rested, etc. It’s proved a successful pre-run routine, so I’ve stuck to it ever since!

Ready to run, I woke up at 6am to drive down to Ft. Desoto. Ft. Desoto is a beautiful and historic area and state park. It has beaches all along the shore and nice flat gravel roads and sidewalks—perfect for running, walking, and biking! They have pavilions, piers, plenty of parking, cute cafes/sandwich shops, and all kinds of outdoor recreation rentals (paddleboards, bikes, kayaks, you name it!). Not to mention, the historic fort you can walk through and explore. It’s basically the perfect place for a race, and in fact—they offer triathlons and other races there throughout October-April.

I arrive at the park at 6:30am ish and park at the north beach. A lot of cars begin to arrive and runners and walkers start exiting their cars to walk, run, and warm-up. They had vendors near the starting line, bathrooms, and music so a bunch of people, including myself head over there. From there I warm-up and head back to the vendor area. I find a friend from my outdoor bootcamp days and graduate program, Liz of Liz Anthony Nutrition who sells protein bites (AMAZING by the way!) and we chat until we head over to the start together. There was a 5k race which she did and the 10 miles which I did. Both races started together until the 5k veered off from the 10 mile course. Another cool thing, was the fact that the 10 miler race had pacers. I don’t really use the pace groups, and wasn’t planning on using them, but I ended up sticking with the ~9 minute pacer for the first 5 miles. I felt good and strong. All the training group runs I’ve been doing since July were paying off!

It wasn’t until the turnaround point (~5 miles, an out and back course) that I felt I was slowing down. I became sluggish and my strength to keep up was waning. At this point, I had about ~4 miles left to go, and was having every negative thought get into my head. I finally talked myself out the negativity and reminded myself of positive mantras. Some included “one foot in front of the other”, “run your own race”, “you are made to do tough things”, “keep moving”, “you can do this”, and what felt like a million other little phrases of affirmation to get me through. I admit, the further I’ve run for this race was 7 miles, about the right time I felt sluggish with about ~3-4 miles left to go. I kept saying these phrases over and over and didn’t let the pace group I saw leave my view get to me.

As I continued to slow, I gave myself permission to walk through the water stops for the last 5k of the race. I never do this, and was initially hard on myself for “giving in” but I knew I wanted to feel good and finish strong whatever the clock said. I don’t think it took much time off, so it was definitely well worth it to give myself a mental break and get some water (it was starting to get warm out too).

I finished in 1:34, which I am pleased with and will take despite how I felt during the last half. I estimated an hour to an hour and a half, and I was pretty much right on!

The post race celebration was good yet simple. A no-frills type of finish. They handed out chocolate milk (YUM! hit the spot too) and water. They didn’t really have breakfast or food (like no bananas…hmm). It ended up being fine because I ended up leaving shortly after saying goodbye to my friend Liz and heading back home to get my new dresser delivered!

The one con of the whole event, was not the event itself, but the fact that I chafed like a mother f***** and I will NEVER wear shorts for that distance or longer ever again!! lol. I’m not being dramatic when I say that I was torn up and so uncomfortable for about 4 days. Thank God for nonstick antibacterial gauze pad and yoga pants LOL. I just started back running today (one week later). I bought those Nike biker longer training shorts so, if anything, I’m expanding my workout wardrobe LOL.

Moral of the story, I did this race because I wanted a baseline measurement before starting my half marathon training in a few weeks. I now know what I have to work on, and I am ready and excited to once again commit to the Hanson marathon method again!

Have a fabulous weekend friends 🙂

My Experience Using The Hanson Marathon Method So Far

My Experience Using The Hanson Marathon Method So Far

MERRY CHRISTMAS! It’s so hard to believe that this year is basically through. Wasn’t it just Easter last week?? So many great adventures and memories this past year. Also, many challenges and struggles that go alongside. I’m almost through grad school…that alone makes me feel all kinds of things. One more semester! I am glad to be seeing the light I must admit. Excited to see what the last bit of the year brings and what new adventures are in store of me in 2018.

One thing that has been a big challenge for me that I started around the end of September, was the start of using the Hanson Marathon Method for the Best Damn Race- Safety Harbor Half. I had heard of the program through other runners I know and heard it was a great, yet challenging progrom. I figured I’d give it a shot. I’m all about breaking my time for a half marathon (1:51:51) and figured this would be the push I need. Long story short…it has!

The program I’m using is the Hanson Advanced Half Marathon program. I read their book, The Hanson Marathon Method (no affiliate link, just want to spread the love 🙂 ), which goes into detail about the purpose of each workout, benefits of them, modifying them, and their philosophy..”cumumlative fatigue.” After looking between the beginner and advanced half plans (no “medium” half plan LOL) I went with the advanced taking into consideration my experience with the half marathon distance (I’ve run 10) and being fairly fit enough to handle the speed work. One thing that made me the most nervous was not the workouts (although yes), but running six times per week. I came from running three to four with a few days of cross training and weights mixed it. I went into the first week feeling not to confident, but agreed that I would take it one day at a time. I didn’t look at the workouts within the first week because honestly, I was so incredibly nervous! I knew this program was gonna push me out of my comfort zone. But I was excited for the challenge and ready to be pushed. It was defininely a mindset change for me.

The plan is a total of eighteen weeks. I’m on week thirteen. I have never felt this challenged in all of my running life. Seriously! I’ve trained for two full marathons and other halves and my training runs have never been this strategic. Of six days of running, there are three easy runs, two hard runs (speedwork and tempo runs), and a long run. One rest day. I add on my own one to two fifteen minute bodyweight workouts after two of my easy runs. The long run doesn’t get added until about half way or into the program and that I would consider that an easy run even though it’s long.

I love how the easy paces are TRULY EASY…I look forward to those knowing I can take it as easy and there’s no pressure. I use music and have fun with it. The pace range is pretty broad here which makes it nice. My pace range for easy runs are between 9-10:30 per mile which depends on my goal finish time (the Hanson method comes with a pace calculator for your goal finish so you know which paces to hit for each workout).

The hard workouts are defininely ones you wanna show up with your GAME FACE on. Paces are important to hit, and they stress that. I let those kinda loom over me each week to be honest, but I tackle them anyways. They seriously are the ones I wanna curse at but I find that I need the hard ones. This are the workouts that are GETTING ME to my goal finish. I keep that in mind before I start them (and know that these workouts are tough, but they don’t last forever either).

Six days of running and I defininely feel that a rest day in crucial. I started with that day being a “easy bodyweight strength day”…yeah no. I need that time to rest for real!! I feel so much better and know it’s doing my body good to not be pounding the pavement.

Among all this running, I got serious about my stretching and mobility routine. I was so-so on it and kinda got away with the bare minimum. Now that my mileage is so high, keeping my legs fresh with mobility exercises helps out so much. I’m much less stiff and achey. My mobility routine usually consists of hip movements, rotation through the pelvis and torso, hamstrings, and calves. Other static stretching and use of the foam roller I use too. I’m thinking I’ll do a seperate post on my recovery routine since it is worth it’s own spotlight!

Now with the holidays here, I’ll be away so I’ll have to turn to the treadmill while away in Steamboat. I’m not quite sure if I’ll do more maintance running or if I should really follow the plan through. I know I will be doing some running each day as planned and go from there. UGH. I hate the ‘mill and honestly it makes me not too excited, but I’ve come so far and don’t want to lose out and any training! We’ll see.

Overall, I am seeing big improvements!! I was so hesitant on this program but knew I had to trust the process. I’m beyond excited for what the rest of the program holds (even though I’m quite frightened in a good way)! I’ll know I’ll be ready to crush my half in February with this program!

YOUR TURN:

  1. Are you training for any races in 2018
  2. What are some challenges or successes you had lately? How did you overcome challenges? How did you succeed?
  3. What are your goals going into 2018? Either workout or non-workout related?

 

3 Lessons I Learned When I Ditched My Garmin For A Week

3 Lessons I Learned When I Ditched My Garmin For A Week

First, let me just say that I never intended to run without my Garmin for a week…LOL. I’ll be the first to admit I’m attached to their watch just as much as the next runner is. I’m super dependent on it and rely on it big time since I’m in training for my next half…Best Damn Race Safety Harbor!

Quick back story…my original Garmin Vivoactive HR watch (read more about it here) got flaky over Labor Day weekend so I sent it back and was sent a new one—free of charge—within a few weeks thanks to Hurricane Irma. Yay! Two months later, the watch they sent me became flaky AGAIN…NOT a happy camper at this point…so I sent it back and gave Garmin a piece of my mind. I’m pretty sure this was the universe giving me signs to slow down or something since the week before I had a procedure to remove an ingrown toenail…sorry TMI 😛 Anyways, I’ll have my new watch—again free of charge—-by the beginning of next week. Hopefully. Luckily Garmin was great and was extremely apologetic on the phone. Seriously though…runners in training do not have time for watch malfunctions!

That being said, I learned a lot about myself and my training when going without it. I was pretty surprised actually. It kind of added stress I didn’t know was there. When the watch went away, it was like a weight was lifted off my shoulders! Some eye-opening things, folks.

  1. I learned I was very dependent on my pace or distance and letting that determine if my run was “good” or not. Typing that…I’m like really?? LOL. When you’re on a roll and pushing yourself, it feels good to see improvement. But after a while, it felt like the watch was dictating my life which I didn’t like. I’m hitting certain paces in my training which I like and gives me something to work towards, but the central focus on numbers in general definitely messed with my head. I realized I completely disregarded any sense of enjoyment or peace I was getting from my runs and knew that needed to change!
  2. Running for effort is just as effective as pace. Running for effort is something I don’t do a lot of because I always have my watch. But ditching the watch and letting your body be the one in control is pretty cool. Your body really knows what’s up and can tell you some important things if you’re not stuck in a numbers game! Another part of training that has helped take the pressure off.
  3. I am reminded of the original reason of why I run. I run because it makes me feel good, empowers me to work hard, gives me confidence, is a stress-reliever and therapy, and is just plain FUN.

SO, as of now, I still do not have my watch. I’m running the rest of the week without it until it arrives next Monday, the 6th. I’m embracing the fact I still don’t have it (convincing myself more like but you get it) but I must say it’s nice not stressing about pace, calories, or distance (I’m using Map My Run to help me with turnaround points). This training is for enjoyment as much as it is a PR.

Thanks to this inconvenience, you could say I’m “okay” with going without a watch for now. It’s kind of fun going back to the “old days” when none of us had these fancy watches. However, I’m looking forward to getting my watch back and seeing if I’ve improved without it! These couple weeks have been an eye-opener in a sense of going without the watch more often. This is something I’m going to implement going into the next few weeks of my training cycle. In the meantime, I challenge YOU to go without your watch for just one run and see how you feel. You might be surprised!

YOUR TURN:

Do you run by effort? Do you have a watch you rely on?

Do you run for fun or training for something now?

Why do you run?

Garmin Vivoactive HR Watch: The Perfect Gift For The Active Individual

Garmin Vivoactive HR Watch: The Perfect Gift For The Active Individual

My first blog post of the year! Hope everyone had a great first week of 2017. Looking back on 2016, there was a combination of both good and bad. Bad I feel isn’t a great word here, so I’m switching to “challenging.”

Challenges that were a lesson for growth and change. Plenty of tough real world situations, frustration, stress, and fear are a few of the characteristics I would describe tough spots this year. Even though negative at some points, I’ve gotten stronger and have learned what the real me is made of. Grateful for these experiences even though I wanted to jump out the window on a few occasions!

Good things: new friends, people, opportunities, growth, learning more about myself, and learning where I find my niche in the fitness industry. Continuing to trust myself, live independently in Tampa, and do what makes me happy are what I hope to continue in the New Year! One marathon, multiple races and miles, blogging, growing my personal training business and enhancing my group fitness skill set and classes, grad school this summer and fall, travel to Costa Rica, continue to live in sunny Tampa and meet the greatest guy, neighbor–turned boyfriend has been a few highlights of my year!

I’m not done with any of these yet, but every year I find myself getting a little bit closer to who I want to become. Big YAY!

OK. My year in review is recapped and I’m excited to share the purpose of post today!

My Garmin Vivoactive HR watch! 

I didn’t realize I would want this, but as soon as Harrison gifted it to me and I read about all it does, I was:

1.) Floored

2.) Excited to try it ASAP!

img_2484

I was in awe of such a generous and thoughtful gift, but also EVERYTHING this watch can do! Run, swim, bike, row, ski/snowboard (came in handy this Christmas in Steamboat), stand-up paddle board, golf (not really for me, but a possibility down the road!), as well indoor running, cycling, and strength training. I especially love the capability for strength training, especially during a HIIT workout or group fitness class!

It tracks heart rate as well, another component I thought was pretty sweet. Again, nothing I thought I would be sold on, but definitely a reminder to add that extra push and challenge myself during a run or cardio session. Although wearing a heart rate monitor around your rib cage is more accurate, which I still believe is, heart rate via your wrist is also fairly accurate compared to measuring my own manually.

img_2487

Sleep is also another feature I find fun to check! Again, nothing I monitor too closely since I’m a pretty sound sleeper, but seeing the amount of hours I slept, periods of deep and light sleep, movement, and awake time is handy. Sleep is a huge component of exercise performance, so knowing I’m sleeping well and sound and tracking it regularly is a feature that I’ve grown to like.

img_2490

Aside from the sport features, tracking steps, floors climbed, and intensity minutes are also recorded! All based around your profile you complete on the app, the watch determines your recommended steps per day, floors to climb (kind of tough at times), and intensity minutes for the week. It reminds you to move and congratulates you when you’ve achieved your goal! All good things to know throughout the day.

img_2488

Besides tracking fitness, the watch uses Bluetooth technology which syncs with your phone!!! Receiving calls and texts is easy and allows you to monitor notifications discreetly without the use of your phone. However, this is probably one draw back on this watch. I don’t care so much to see my texts and calls show up when I’m working out. My phone is away for a reason because I am busy! My workout time is my me time so I prefer to have that away. Luckily, this feature is not annoying and can be easily dismissed.

img_2491

I’m still get used to it, but I must say, it is easy to use and understand. Two buttons on the face, a large touch screen, and waterproof. Once set up, downloading the Garmin Connect App helps manage your stats via your phone. There you can go into details of your activity, sleep, calories burned, weight-loss tracking, and more. Did I mention you can sync it with myfitnesspal?! Too cool! I haven’t yet. Trying to decide if I want it connected or keep them separate. Will keep you posted! Pretty cool option knowing you can keep food logging and activity all on one app.

img_2489

Since there is SO many cool features, it can be easy to focus on numbers! Although numbers can be motivating, I try personally to not let them run my life.

I believe these activity trackers, whichever brand you buy, are a TOOL, not a measurement of success or failure. I feel that if I don’t track my sleep, I don’t get steps in, or my intensity minutes fall below the recommended amount, is not something to stress over. However, it is something to work on daily. Being reminded to move and take the stairs I feel are two very good features on this product–all of which doesn’t hurt any of us!

I do have my Garmin Forerunner 15 watch that is still my favorite and something I will continue to use! There’s something special about that watch–I think it has something to do with the races I’ve completed with it. In that case, I will be using it for my marathon and other races this year. General activity I will swap in with my Vivoactive HR watch for spin, walking, strength training, etc.! Overall, I highly recommend this watch since it plays a role in my active lifestyle that is more then just running! A perfect gift any time of year for the active individual in your life.

 

Two Workouts To Beat Boredom on the Treadmill

Two Workouts To Beat Boredom on the Treadmill

Hi All! I’ve been a little MIA lately due to school, BUT I’m back in action after getting though a crazy busy last couple weeks. Between clients, internship, and having a test this past week, you can say I’ve been a little nuts. Marathon training has kept me sane through it all and has helped me prioritize my runs as much as it has my studying. Another reason why exercise is so good–boosts productivity! 😉

Even though I’m in Florida, it definitely isn’t feeling like fall. It’s still fairly hot and in some cases rainy in the afternoon. Kinda like summer weather. Florida needs to make up its mind! It’s either hot as hell or it’s either hot as hell. Florida, please choose neither and pick fall instead. 😉

With sporadic rain showers mixed with humidity or just being plain hot, speed work outside has been hit or miss. I definitely haven’t missed those workouts, but it’s either get wet outside or suck it up and run on dreadmill…I mean treadmill. Okay, it really isn’t that bad. It’s a last resort for me. It’s either I suck it up on the treadmill or it doesn’t happen plain and simple. If it is nice, then YES you bet I’m outside. With the past few times I have been on it compared and when I was training for Miami, I’ve played around with ways to keep me challenged but also distracted. First off, music is a no brainer. Gotta have music to keep you pumped and going. That’s pretty much it…besides a water and a towel. A nice view also helps!

So HOW would you say you beat boredom on the ‘mill? I’ve come up with two treadmill workouts that I’ve done in a pinch to get in some speed work when I can’t get outside. Because #noexcuses is a real thing especially with marathon training!

1.) Up The Pace

-Start out with a brisk walk on the flat surface for three to five minutes. Using either the distance you have set to run (most times for me) or time at .25 miles or three to five minutes. From there, up the speed half a speed at a time. For example, if you’re ending your warm-up around .25 miles, up your speed from 3.5 for 4.0 or as high as 4.5 mph for 2-4 minutes at a time. Continue to increase speed gradually until you reach the mile marker. At this point, you’re at fast pace/almost a sprint for the last 3/4 (.75) of the mile. That last bit is TOUGH! Once you reach the mile maker, drop back down to your start pace at the walk and repeat the gradual increase in speed until you’ve reached desired time or mileage.

2.) Tempo Sprints

-Start with a brisk walk for three to five minutes. When you’re ready, up the pace to speed of which you’re at an uncomfortable “push” type pace. Talking should be minimal and breathing heavy. Stay here for maximum minute and thirty seconds or minimum of thirty seconds. Drop to jog. Drop back down to brisk walk. Repeat picking up the pace faster each time. Work until you’ve reached desired time or mileage.

Anything helps when you’re on the ‘mill! These have really helped me and I’ve seen the benefits even though I’m inside. Of course outside is always best, but I like to think of it as it happens on the treadmill or not at all when it comes to days I’m stuck inside. Every time I’ve chosen to get it done with on the treadmill and remind myself I’m better for it. Then after the workout, I make a note to self the times it doesn’t rain and plan to go then. XP

Happy Friday!

 

Core & Plyo Workout Plus First Week of Marathon Training

Core & Plyo Workout Plus First Week of Marathon Training

So far so good with my marathon training and balancing life, school, teaching classes, training clients, boyfriend and social life, and internship…LOL. Really though, I am pleasantly surprised with how well I’m doing so far. *Knocks wood.* I am very busy, but if you know me, you know I LOVE that and wouldn’t want it any other way. This week in particular has been a whirlwind and I feel quite tired, but also invigorated. I saw a quote this week that said, “I am so exhausted today because I was busy being so awesome YESTERDAY.” That’s how I’ve felt lately. And it’s a good thing. I’m also really excited to sleep in tomorrow morning for this reason. It’s the little things that count.

This week I shared a cool new core move that I shared on my Instagram. Since I’ve been tired this week, I just wanted to get it all done in as little as one or two moves. I also wasn’t feeling totally creative, like I said up top, so combining total core with a burst of low abs sounded like a good challenge to me! Make sure you keep your core tight, pressing it into the ground. Try not to let your low back pop up as your legs come down for the flutter kick. As soon as you feel your low back arch, you’ve gone too far! Keep your core tight and neutral.

img_1742-1
Owning you, Monday!

This move works the entire core and gets you burning up in half the time!  I was like ‘what can I double up on that let’s me get everything done in one or two simple moves?’ –> then BOOM. This move was born. I was toast guys!!!! Seriously it was really good. I didn’t need to do another move because this one got it all. Can I get an AMEN? Core done: CHECK! I love when I surprise myself with my creativity on days I’m feeling meh.

As much as I love doing large muscle groups and finishing them with core, I was just into doing just core and cardio and that’s it this past week. I wanted to be done with it in thirty to forty minutes max (I can typically spend about an hour, hour and fifteen depending on what I’m doing). We all have places to go and things to do, so this is where this workout came in handy the most.

I’ve talked a little about plyometric (plyo) moves before and they’re making their way back to my workouts. Plyometrics are movements that involve power, speed, and high intensity cardio. They’re great for HIIT and workouts like this one. Fast, challenging, and powerful. I never used to like them because I felt uncoordinated and slow. But after reading about how they can benefit my running and overall cardiovascular system, I reluctantly decided to add them. From there, I’ve grown to LOVE them. I add them for high intensity and burst of cardio where space is limited or I’m short on time. I especially love them for my HEAT class I teach since it’s always a good challenge and doesn’t require equipment–another bonus!

img_1793
Checked out the new University of Tampa fitness center this week! Gorgeous facility.

Combined with marathon training, I’m still keeping my three times per strength training days. I’ve been at this for awhile and really like how it’s fit into my schedule. Especially with my training and upcoming milage, it’s so important to stay strong and injury-free. Twice a week total body plus a quick thirty to forty minutes of a workout like this one is a perfect way to get in strength workouts.

No equipment necessary for this! All you need is a mat/towel, a water bottle, and some motivation and that’s it. 😉 Get that core working and heart rate up and you’ll be done in no time.

Core + Plyo Workout

  • * using a weight. I used one twelve pound weight and had a ten pound nearby
  • Three-four times total for each round going from one exercise to the next
  • Rest at the end thirty seconds to one min before repeating
  • Start with each exercise doing forty-forty five seconds each and work up to a minute

 -Overhead crunch + flutter kick*

-Russian twist + bicycle crunch

-Scissor kick + leg lift*

-Lateral bounds + single leg hop

-Side shuffle burpees

*Repeat 3-4 times*

In terms of marathon training, I started last week. Again so far so good. Since having done one already, I feel confident about my training and what works and doesn’t work for me. Of course, there is always something to try and glitches to sort out which makes each training special. I’m following Hal Higdon’s Intermediate I program with a few new changes I’m throwing in. I’m adding two days of speed work and one bridge run. My race has two bridges and yes, I knew that when I signed up. My first race was flat so I figured it was time to add a new challenge. I’m tracking my food via MyFitnessPal. Strength training three times per week. Lastly, I’m adding hip and ankle mobility work since I’m as stiff as a board and am learning through my internship that I really do need to improve this. I’m determined NOT to break with my upcoming milage! My ultimate goal is finish in one piece and injury free and I feel adding the mobility work will really be a great addition! Keeping with minimal drinking and good sources of carbs, proteins, and healthy fats. Carbs are a forever friend when it comes to marathon training!

img_1759-1
Five miles done before the sun

One component I’m particularly excited about is to have my boyfriend, Harrison, be part of this training. He’s into being fit (mostly lifting upper body…I help gotta help with some lower body stuff) and running for health. He’s really supportive and is excited for me and the upcoming training! I’m hoping when he’s not studying, and when I’m not too, I can get him up early to ride his bike alongside me on my long runs. If anything he’s great at keeping me accountable. We both get up early so we text/call each other to make sure where up and moving. For me, I text him when I’m about to leave on a run and when I get back, especially when I run early in the morning. I told him a lot of carbs are in the near future so he said he would be down to keep me accountable with making sure I’m well fed. HAHA. My kinda guy. 😉

img_1789
Me & my dude, Harrison. 🙂
My Five Favorite Yoga Poses For Runners

My Five Favorite Yoga Poses For Runners

Hello! I’m really excited to share this week’s post (as I usually am), but am especially excited to share a few of my favorite yoga poses that I have found that have helped me as a runner.

Now, to be honest, I haven’t done a legit yoga class in a few months. *Cringes.* Yeah, it’s not my thing, fitness-wise. I think it’s great and I love how I feel after I’m done, but yoga doesn’t have the same amount of sweat involved as a run or strength training…sorry to any hardcore yogis reading this! 😛 I do enjoy the stillness and the series of movements to help open me up and help me relax. The music, the vibes of the class, and learning a new pose are all something I look forward to when I attend a class. Getting that challenge from stretches and new movements does intimidate me a little, but I have to constantly remind myself that just like anything else, it takes work and patience to see some improvement. Hence, why going to a class regularly like I should would be helpful!

I was going pretty regularly during my undergrad since I enjoyed one instructor in particular, the type of class she taught, and the day/time of the class. Plus it was our school gym so I basically walked across campus and I was there. Now real life has set in and I have to find a new place to go not a part of UT! This has been part of the issue of finding a studio to go to among other factors like instructor, timing, type of yoga, etc. I have learned to use YouTube in a pinch, which does help. Better then nothing right??

Post class, I feel a sense a re-newness while being aware of my being. I leave every time saying, “I forget how much I enjoy this.” Sometimes we forget what our body actually needs instead of what our mind wants. I try to remember the “post” feeling of something when I’m not at first interested in doing something. This happens most often with yoga, but simply reminding myself how good it is for me is enough to put in on my calendar and make it happen. Another thing that helps me prioritize, is knowing it helps benefit my running. Both those reasons combined and I make it happen. Yes, as a personal trainer, I’m following my own advice as a way of putting it on a calendar or in my schedule to make it a priority!

Okay so I’ve told you my thoughts on yoga and what works and what hasn’t for me. I love keeping it real and open here, especially since no one is perfect, even us personal trainers! Watch, after I finish writing this, I’ll look up a couple options for yoga YouTube videos I can do at home! Told ya it doesn’t take much. 😉

Anyways, yoga poses for runners. Tight hips, low back/core, and hamstrings are my tightest spots. I foam roll about three to four times per week but getting a good stretch is something completely different. Like I mentioned above, I enjoy the series of movements to gradually open up and relax me. You’ll find one of my favorites in last week’s post: the cat-cow! Great for low back and core.

Below are my five favorite yoga poses for runners. Add them to your post-run cool-down routine or add them to a morning or evening to start or end the day.

  • Runner’s Lunge (1)
    • Great for: tight hips
  • Pigeon Pose (2)
    • Great for: tight hips and glutes
  • Swan Dive to Downward Dog (3)
    • Great for: lengthening the upper body and hamstrings
  • Triangle Pose (4)
    • Great for: total body, especially inner thighs, hips, obliques
  • Child’s pose (5)
    • Great for: low back and core (I love finishing my stretches with this–helps me become centered in cool-down)

 

LET’S CHAT!

-Do you have a favorite yoga pose?

-Do you stretch post-run? What kind of stretches do you do?

-Do you do yoga?

How You Can Add Strength Training To Your Already Hectic Schedule

How You Can Add Strength Training To Your Already Hectic Schedule

Happy Friday!! Fridays have seemed like a good day to post new material so I’m getting excited about making this a more regular thing. With school, I’m able to post about once a week, if you haven’t already noticed. I’m excited to keep cranking out new posts despite the fact that school is in now happening.

Anyways, to the blog topic: Strength training! To be honest, not my favorite thing. Just like I mentioned last week recovery isn’t my favorite thing. I’ve been very real the past few posts, but its a good thing at times because no one is perfect! 😉 I really enjoy leg day, practicing my pull-ups, and bootcamp classes but nothing makes me happy as running. However, running doesn’t enhance my entire fitness. It’s cardio, comes with different benefits, and is only one part of my program.

Strength on the other hand, complements the cardio. You build specific muscles, prevent injury, and improve bone health to name a few benefits. Yes, cardio does some of that too, but strength is specific to weight bearing. Weight bearing or resistance training meaning anywhere from bodyweight, to resistance bands, dumbbells, etc. If you haven’t check it out, be sure to look at my Why Women Should Pump Iron post to get a good idea on key reasons to starting lifting!

“I know how great strength training is, but I don’t have time for a full hour of it!” –>I’ve heard a million times. No one says you have to do a full hour to get benefits! Recently I’ve changed some goals to where I switched over to doing 30-40 min workouts using smaller muscle groups that take less time. Think shoulders, arms, calves, etc. I’ve done the opposite too using big muscle groups like legs and back to hit a lot in a short amount of time to get more bang for my buck. I still enjoy a good leg day so I’ll keep one of my strength workouts closer to an hour because leg days are favorite–no other reason.

Still feeling unsure of how to tackle a short workout and getting similar benefits? View my tips below to see how to build a effective 30-40 workout!

  • Pick a muscle group: Upper body, Lower body, Core. Keep it simple!
  • Set an end time: How long do you plan on working out for? Need to be done by a certain time? Estimate a half hour to forty minutes from the current time and make an effort to get the workout done! Knowing you have a deadline makes you prioritize what needs to get done, from your rest between sets to how you order your exercises.
  • What’s available equipment-wise: In a hotel room, park, or stadium? Use the benches, stairs, or field to get a kick-ass cardio/hiit style workout in! If small weights are available add squats, overhead press, or bicep curls to the mix. The more options you have, the more complicated the workout becomes. Don’t overcomplicate anything though, use it to be creative and challenge yourself! Bonus points if you have it all set up ready to use instead of taking what you need as you go! Those extra steps back and forth add up to wasted time.
  • Make sure you build in a warm-up and cool-down before and after: This would ideally be included as part of your thirty to forty minutes of work. If you’ve been sitting for a bit, a longer warm-up might be necessary. If you’re like me and are always on the go teaching, training, running, etc. a few minutes might be enough. The key is to feel warm and ready to go. Not still stiff from sitting. Think five minutes of dynamic movement.
  • Best way to keep it at the thirty-forty minute mark–put it on your calendar!!! Book it like anything else in your life. I say time and time again that if you schedule your workout in a planner among your other commitments, you’re likely to stick with it. ‘Nuff said. 😉

Let’s Chat!

-What’s your favorite muscle group to work?

-Tips that you find helpful to fitting in your workouts each week?

-Any fun weekend plans?

My Fifteen Minute Foam Rolling Routine

My Fifteen Minute Foam Rolling Routine

Hey Everyone! Happy Friday!! Hope you all have had a productive and good week. I’m on my fourth week of grad school and so far so good, but is quite the challenge. I’m definitely being pushed out of my comfort zone with studying since it really is a whole new level of knowledge. I’m more then half way through my course, then I’ll have about a week and half or so off then return to my next six week course after the forth of July.

First off, what is foam rolling? Foam rolling is a recovery mechanism that releases adhesions, or knots in the muscle from repeated stress. It promotes blood flow to the affected area through rolling the muscle. Scientifically, this is called myofasical release, meaning ‘myo-‘ for muscle, ‘fasical-‘ referring to fascia meaning connective tissue, and ‘release’ from releasing tension on muscle.

With that being said, I figured I share my foam rolling routine and talk recovery since that is equally important too. I’m always go-g0-go. Constantly having a plan of action is my jam. For me, each week (even if its not set to a tee) has some kind of workout in it. It’s either just one workout of cardio, usually running or weights, either body weight or some kind of resistance. Twice a week I work out twice a day, usually in the morning then in the afternoon either a run then weights or weights then speed work.  Then I have a rest day or two. One thing that is weak in my own program is recovery. YEP, I said it. In fact, it’s probably my biggest weakness. Yep, I said it again. It really takes a lot out of me to focus on this. But I’ve learned over time that it is equally important in order to bounce back well from workouts. That doesn’t mean I get massages every week. I’m on a student on a budget, so that’s not happening! BUT I can do my own job of recovery instead and it starts with a foam roller.

Way back when I started running I was hurting a lot because of a lot of things like not strength training, stretching, and eating well (I ate Bud’s Chicken– a “nice” local fast food drive through post cross country and track meets). One big culprit (although all of them are significant), was foam rolling. I got to college and I had terrible IT Band Syndrome. It was so bad I could hardly walk AND on top of it I was training for my second half marathon. How I did that feeling like sh*t I don’t know but I ran it. Dealing with severe tightness, I learned from a professor I took a class with what foam rolling was. Thank you Exercise Science degree!! 😉 I was so tight and uncomfortable I hated it, but is showed me how much I really needed it and how it important it is to do regularly.

To this day, I’m not great at it, but I do it often enough now that I have my tightness under control and my IT Band Syndrome at bay. I’m still tight there from time to time, but it was WAY more manageable then when I wasn’t doing it at all! I was seriously like a grandma looking back now. How I went that far without rolling was my bad BIG TIME. Sometimes it takes a hard lesson to be reminded how important it is.

Okay, so fast forward to TODAY and I probably roll out two to three times per week. I could more, but I don’t always. I know. I can be better. It is something I struggle with and realize it is something to work on so I try to make it part of my routine somehow. So, I do it before bed as part of my bedtime routine. It takes about fifteen minutes, but it is well worth it. I especially love rolling while watching The Bachelorette or American Ninja Warrior. Roll and watch, it’s a good combination.

If you don’t have a roller and you workout, run, or train multiple days a week rolling is especially beneficial and definitely worth the investment. They come in all different kinds of firmness, treds vs. no treds, brand, etc. However, they are on the pricy side depending on what you’re looking for. I suggest starting with a softer roller (like a pool noodle type softness) and go from there. My favorite is Trigger Point brand recovery tools. They have a great variety for all types of recovery needs! Although I focus on legs, foam rolling can be for all over. If I roll out my whole body, it usually takes a half hour to forty five minutes. I find I have the most amount of time for this on the weekends. During the week I stick with  rolling for about fifteen minutes.

For my routine, this what I do two to three times each week. Starting easy from the bottom and working up or vice versa. Roll a little bit at time, about an inch more in one direction before go back to your starting point. If you feel a particularly tight or tender spot, hold there and breath. I broke it down here, but feel free to check out my video for a visual on Instagram to help get a better idea!

-Starting at the bottom of foot roll five to ten times up and down

-Foam roller under ankle, foot is resting on top, achilles tendon side down:

  • dorsiflex and plantar flex five times
  • circle the ankle in one direction and reverse
  • turn inside then outside ankle to roller and circle one direction and reverse

-Roll up shin to calf until back on knee (it’s safe with light pressure)

-Roll from bottom to top of hamstring up to the glutes

~Switch legs and repeat!~