hello?

It has been a year since my last post! tsk tsk shame on me!  That could, however, be an indicator that a) i am busy b) nothing too exciting has been happening c) both?  Since the last post i have run several races (half and full and everything in between) and travelled a bit... I am currently trying to decide if/which full to do in the summer/fall.  I was able to snag an exchange bib for sea wheeze (half) and i am excited to travel to vancouver again.  I am totally smitten with that city.  This coming saturday I am running the Run to the Pub 10k.  That is always a fun event and i am in the middle of making a green sparkly skirt to sport!  I have been enjoying running, even though most of it takes place on the treadmill.  I am thankful for this option.  I definitely do not refer to it as the dreadmill.  I also have been logging miles on my spin bike because of a nagging hamstring issue.  i had a slight tear 2.5 years ago.  it seemed to heal well and not cause issues until this last october.  Then in beginning of novemeber I ran a full up and over the colorado monument with a client.  it seemed pretty good, except my left glutes were definitely doing more than their share of the work... so i have been very cautious and doing all sorts of pt/chiro/massage etc.  now it only bothers me while sitting for long periods (i.e.: car rides).


While i am not currently training for a specific distance, i try to hit 15-20 miles per week of running (throwing in sprints/tempos/hills each week) and strength training (hitting all of the major muscles at least once per week, and pilates almost every day.  I still am planking everyday and practicing handstands and pull ups.  If I am not running the miles, i log the time on the bike.  i go for at least the time it would take to run the mileage and vary resistance/cadence etc.  i still follow a self drafted plan that i write out each month. i am VERY motivated to cross things off the list. if it isn't written down, odds are i may not get it done, or flounder and half ass it.  

What are you training for? if not in training, how do you maintain? Any recommendations on races?

It's officially Spring!

I love this time of year!  I love the greens making their appearance again. I love longer days. And i love picking races for the upcoming running season. Having just ran a crappy half, I am looking forward to redeeming myself at some other races.  I am stoked to be running Seawheeze again this year.  That race was so amazing last year.  The whole event was amazing and I completely fell head over heels for Vancouver.  City/mountains/ocean= my mecca!  it was crazy beautiful and Lululemon did an amazing job with this entire event.  But even though i am looking forward to that half it isn't until August.  I am also contemplating another full... Bozeman?  

I am starting a boot camp next week and will decide after that if i am up for the training for a full again.  I am looking forward to my bootcamp.  I am incorporating TRX, Barre, Pilates, p90x3 and 21dayfx extreme into a running program.  I think it is going to be great.  There will be variety, but also upping the intensity.  i have been just sort of going through the motions the past few months, and i need to get back to having a focus and goals.

does anyone else have any goals? share! 

where have i been and where has the time gone?

it has been a VERY long time since my last post... 


Certainly a lot has happened since then.  The Portland marathon was a relative success since the temps sky rocketed to 87 degrees, and around mile 21/22 i had to walk about half a mile and ask a person sitting on the curb for their water (mind you I don't even share drinks with the hubbee).  I still came in sub four, which was great since i assumed i was around the 5 hour mark.  I bailed on the full in Arizona because my mother was going to visit. That didn't happen either.  Sadly, she came down with the flu, and due to her diabetes, there were complications and she ended up passing.  Wow. that was really hard to write.  

I have been so thankful for my ability to run.  I definitely do not take it for granted, and it was actually a great part of the trip to kentucky to run with my uncle and cousin every day.  I am thankful that we shared that time and experience.  Even with my gratitude for the outlet, my running has solely been for the release, no goal in mind.  i ran several halves last year, but just because i was registered for them before my mom passed.  i have been sort of just going through the motions.  There is a point during long runs where i get goose bumps, and very emotional, so after several bouts with this, i haven't wanted to run long. however, i think i am ready for another full.  I am registered for the pub run half (no time goal, just a fun run) and i have enjoyed the training.  Due to several trips in the works, i don't want to travel for the full, so i am thinking of doing the Bozeman full.  As much as i love traveling to sea level for fulls, I think the bozeman one will be a blast.  

So, hopefully this is the first in regular posts!  I would love to hear of others goals and races.  I am also looking forward to Seawheeze again!  That race was FANTASTIC last year and i fell in love with Vancouver.  Ocean, city, mountains, it was magical!! 

Off to the studio to do arms and abs and a few miles on the 'mill!  Have you moved your body today?!

Sorry for the hiatus... now I am in the thick of marathon training

my apologies for my lack of posts.  my intention is to motivate people and banish all of the excuses, however I am not accomplishing that by not posting.  So again, I apologize.  

Since my last post, I have torn my hamstring, registered for two full marathons and a half and paced a half for a friend.  I also ran a 5k on the fourth of july and came in second!  I was shocked--I normally despise that distance but maybe I should reconsider. The half is the Bozeman half.  And Portland and Arizona are the fulls.  

How this happened I am still trying to figure out.  

I was really enjoying running for the sake of running and simply getting outside with my dogs.  I have also been doing the p90x3.  I began with Hubbee, however he is no longer doing it. (*angry face*).  I cleaned up my eating, no take out/delivery, etc.  and have dropped 16-18 pounds, depending on the day. I think with the construction of the studio, the late night eating, not taking the time to exercise as diligently created this gross layer of pudge... but once I got back on track the pudge went away very quickly.  I think my body was thankful to be back on track and able to work more efficiently.

So i am in the thick of marathon training... and really trying to remember why I am doing this again.  I told myself I wasn't going to run a full this year, alas, here I am with an 18 miler in my VERY near future.  My 16 was horrific.  I was pumped for it all day and then as I started out it began to thunder and lightning so to the treadmill I went.  I don't normally have an issue with the 'mill.  but friday I became hostile... every two miles I stretched because I could feel the hamstring tightening.  I think I shouldn't have done legs thursday and should have gone into long run from a rest day.  Lesson learned.  the whole process was miserable and not one part felt decent.  I wish I could say at the end I was elated it was done at least.  NOPE.  at the end I was hoping I didn't do serious damage to my hamstring AGAIN and wondering  how the f*%$ I was going to do 18... then a full.  I hate the downward mind spiral.

Saturday I did yoga and MMX, which is one of my faves. And iced the hamstring several times.  Sunday i just went on an easy bike ride and Monday was an easy 3 miler.  It was hot and hilly, but felt good.  Then hamstring ached.  so I iced.  tuesday was a rest day and here we are on wednesday and I am supposed to do 6... I think I am going to ride the bike for the time it would take me to run.  Today, after the rest day the hammie is feeling GREAT.  not even a twinge of tightness.  Do I run and risk it?  Do i play it safe? Am I being a wimp?  I really feel like I am in great shape and could pr in Portland, but not if my training is DONE ON A BICYCLE!!!!!!!

oh yes... i am supposed to be motivating... i guess the lesson is there is ALWAYS something you could do, even when injured.  Clean eating, stretch, ice, lessen the impact.  

I have to keep reminding myself, I want to run for as long as I can, not just for a specific event.  I am in this for the long haul... 

RRCA convention Spokane

This past week I attended the RRCA annual convention and the coaching certification cohort.  It was an informative course with two great instructors, Cari and Randy.  It was lovely to leave a 28 degree Montana and arrive in 76 degree Spokane.  In the coaching cert class, I was the only one that was not part of a group/club/organization.  Part of my plan is to implement one in Livingston and also I would like to start a youth program that runs more consistently, not just several weeks out of the year.  There were all "levels" of runners in the group as well.  I dislike the term levels, but from lack of sleep my brain isn't functioning enough to come up with the appropriate word.  Alas, i digress...  It was interesting to have the different strengths in the class, long distance vs. speed etc.  

Upon attending the convention/social part of the weekend, people inevitably began discussing times.  As runners, we are for the most part numbers people, I get it.  But as Randy mentioned several times in class, "We are all running from something, some people just faster than others."  This thought kept popping into my head when people discussed their times.  I personally have never been this out of shape in my life.  I am at the end (thanks for motivating me runners!) of a running hiatus and just had a very busy winter.  Some people make excuses for others times, "they don't have kids, work blah blah..."  It all comes down to choices.  And what you are running from... (again with the preposition at the end of the sentence, sorry).  Maybe that faster person isn't in such a "happy" place and therefore they are eeking out positives from their running?  You chose to have children, so that is an invalid excuse to me.  I chose to put my free time into helping with the studio (it was a financially driven choice as well :)).  And then there is also the topic of genetics.  

I thoroughly enjoy being in the presence of running greatness.  It doesn't evoke something in me that makes me start degrading my own running history or future.  I fully understand what it takes to be an amazing athlete and can appreciate it.  I also understand the sacrifices.  Maybe this is my age, but I feel fortunate in my life.  I have a successful business, am able bodied and healthy and for the most part can do what I enjoy.  I don't have a desk job that I dread, etc.  And then when someone says they are embarrassed to say their time in a marathon; this saddens me too.  We all know the effort to accomplish the task, so maybe it isn't the fastest time but it is still 26.2 MILES!  Way to go!

So maybe before you degrade yourself, or worse, someone else for their good/bad time you should ask yourself why it evokes such a strong reaction.  I also tend to look at the big picture.  I have been running since I was nine.  I want to be running when I am 90, so if I fall off the wagon for a few months due to burn out/life I know I will be back.  Also, it is fun to take a few months off and try something new.  As a trainer I am NOT saying to stop being active, but it is okay to shake it up.  

Remember, if you don't make/keep it fun, you won't come back to it. This applies to all activities, not just running.

NTC Challenge. Get in on this!!

I have preached about the awesomeness of NTC for a while now.  You should SERIOUSLY download this FREE app.  It is so easy to use and the possibilities are endless.  it is for all levels of fitness, and you can do a great workout in as little as fifteen minutes.  There are also several stretching routines, yoga routines among lots of other options.

My challenge to you, shall you (and you better) choose to accept it:  

Complete 45 min of NTC for 7 days straight.  You can break this up however you would like.  You could do 15 min am, 15 min lunch, 15 min dinner.  You could do 30 min, then a 15 min stretch sesh.  Today I did arm, leg and abs, 15 minutes of each.  It felt so good!  (I also rode the bike 5 miles and ran over 2.  I did .5 as part of warm up and then after completing tax prep ran almost 2 more).  

Tweet your completed workouts from the app with the hashtag #NTC7day45
it is just 7 days, you can work out hard for one week--I think you will be so happy with the results it will inspire you to keep it going.  I want to do this since I start training for my halves next week.  Let me know how it is going and GET MOVING!  there is a prize!!!  And you can't make up the minutes on another day--so do this right!

3 "short on time" workouts

I have a friend who is struggling a bit getting her workouts done.  (I am not throwing you under the bus friend!!  This is a common issue and just trying to offer some solutions!!) She works a 12 hour day and wants to get the workout done in the am.  So i created 3 circuit style workouts that take less than 20 minutes.  NO EXCUSES!  You could do these modifying the treadmill speeds to suit your needs.

Workout 1:

treadmill 3mph/4 incline 1 min (easy pace/uphill)

20 bicep curls -- hit failure by 20

treadmill 3/5 inchline 1 min (should be huffing)

15 biceps -- go heavier than first set and drop down if necc

treadmill 3mph/6 incline 1 min(should be huffing!)

10 biceps -- heaviest

treadmill 5 mph 1 min 0 incline

20 squats with 20# dbs

treadmill 4.5 mph 2incline (jogging/uphill)

20 squats with 20# dbs

treadmill 5 mph 0 incline 1 min (jog)

25 jumping jacks -- good ones--hands meet at top--not just flailing arms!

10 push ups

25 jumping jacks

20 shoulder presses

25 jumping jacks

10 push ups

25 jumping jacks

15 shoulder press (heavier)

25 jumping jacks

10 push ups

25 jumping jacks

10 presses (heaviest!)

20 flat crunches

10 bicycles per side

plank til failure--time yourself.

Good work!!! :)

Workout 2:

2 min on treadmill easy warm up

side lying leg lifts, top leg, push through heel, and turn toe down towards mat-20 reps,

then put top leg to back (knee bent)

20 inner thigh lifts--again pushing through heel and toe turned down towards mat

repeat 3 times then switch to other side

2 min on treadmill 3 mph 4 incline (easy pace/hill)

10 tricep push ups

20 step ups/leg with knee raise -- your choice as to weights or not

3 sets

2 min on treadmill 5 mph 2 min (easyish jog)

1 min 3 mph cool down

workout 3:

3 min on tread 3 mph (easy walk)

20 flat crunches

10 roll ups

20 butt lifts (legs to ceiling--it is as though your trying to touch heels to ceiling)

3 min on treadmill 4.5 mph (easy jog)

20/side cherry pickers (abs--not your military ones!! :))

10/side oblique crunches

20/side bicycles

3 min on treadmill 4.5 mph

plank 'til failure (time it)

swimming (face down opp arm and leg raise, look to fingers, then look to mat as you lower)10/side

10 roll ups

 

FYI:  flat crunches are simply legs crossed, lay back flat, hands by ears and exhale as you lift shoulders off mat, chin to ceiling, inhale as you lower.  That is it! :)

cherry pickers are legs straight up in the air perpendicular to your torso, reach opposite hand towards opposing ankle.  Be sure to lift entire shoulder blade off the mat!

These workouts require minimal equiptment, and minimal time.  Since they are short, they should be intense.  You can always repeat the workout to increase the time.  

Hope this gets you moving!!