HOLIDAY WELLNESS GUIDE: Stay Fit Moves

Throughout the year, stress control is one of the most common reasons for exercising, and since the holidays can be the most stressful part of our 365 day trip around the sun, it's crucial that we keep sweating so our focus can stay on the fun stuff and we can enjoy the season! I believe it's more important than ever to keep up with the regular workouts - whether that means yoga classes, Crossfit, gym sessions, runs, or any combination of activities that get your heart racing.

Since the majority of our sweat sessions this time of year happen well before the sun comes out, Woody and I spend a good bit of our time in the gym. As much as I love running, I've come to appreciate what a good gym workout can do for me. Through multiple go-arounds at physical therapy and some eye-opening classes at GenFit, I've developed a good collection of strength training moves that help me stay fit and strong so that I can continue running. A strong core and balanced strength, is crucial for runners.

Two of moves I've added into my gym workouts over the past year is the Renegade Row and (for lack of a better name) the TRX Knee To Chest. My favorite thing about these two moves is that they both work my full body. I kind of dread them, because they're hard, but then once I do them I feel awesome. They leave me feeling that burn that only a good workout provides! I can feel the hard effort even when I'm heading to work, which is a great feeling!

Because these have a lot of similarities I won't include both of them in the same workout. I will pair other arm, core and back moves with them though - like a seated or bent row, lat pull downs, weighted side bends, and definitely squats. I also do some cardio every day - either a run on the dreaded treadmill or a go on the elliptical or rowing machine. Also, while I prefer to do cardio first (it helps me wake up at 5am) it’s actually best to put strength training first. That said, it’s okay to get your blood pumping with a quick 5 minute warm-up on the treadmill, elliptical or bike before heading to the weights when you’re going to focus your workout on strength training. 

That said, some days will be cardio heavy, others are light days where I may do a quick 20 minute warm-up then spend 40 minutes on strength training. With my history of stress fractures I've learned that I have to focus on maintaining/developing strong muscles and bones. While I'm stronger than I have been in the past, I still have a long way to go. I have goals - like winning an arm wrestling match against the guys at work!

What are your favorite strength training moves? * Where are you celebrating Thanksgiving?

Runners World Wisdom

Last Thursday was a somewhat tough day, but once I found the new issue of Runner's World in our mailbox, my day turned around quickly. For some reason, it always seems to brighten my day, even on days that are already pretty good. Although it has been harder to enjoy when I've been injured, the pages always hold inspiring stories, tips and new ideas.  


Saturday afternoon I grabbed an iced coffee from Jack's Coffee on Front Street (delicious), found a seat along the new section of the East River Esplanade near our apartment and read RW cover to cover. I have to say, this issue was pretty good.

A few articles, in particular, caught my eye...
1. The Athlete's Palate recipe by Rocco DiSpirito - Tortilla Soup with Avocado.
I posted about this on Tuesday, so check HERE if you want to see how it turned out. 


2. The Heat is On by John Hanc. This article is about a guy who wanted to find out the best hydration and training plan for running in hot weather. So he works with some professionals and signs up for the Hottest Half in Dallas, TX. Has anyone run this? If you ask me, anyone who does has a little bit of crazy in them! Anyway, the techniques John uses to train and prep for the race are pretty interesting and thankfully he learned some great lessons from doing it. If nothing else, there are some really important facts and warning signs that all runners should know before heading out in the hot summer sun!


3. Fastinista! by Sarah Bowen Shea. Okay, I must be out of the loop more than I know because I have never heard the terms "fastinista" or "stunners." Have you? When I first flipped through the magazine this article stood out. I thought I'd see a picture of Tall Mom! The history of some of the 'newer' companies designer running gear for women was really interesting; and the map of San Fran made me want to buy a plane ticket and spend a day (or two) shopping! I loved reading about See Jane Run, since I'm running the 5K in Seattle in less than two weeks!


4. The whole section on the economics of races is incredibly fascinating. As one of the thousands of people who have shelled out quite a few hard earned dollars to run the NYCM and someone who is really interested in the behind-the-scenes of racing, reading about how the money is spent, is good to know. It's a well-known fact that races are costing more money to produce each year, but it's still nice to see how our money, and the money they spend, is put to use. The one thing that I wondered about is why the NYC Marathon had to spend $2.5million in 2010 to attract elites to the race. Seems like a lot to me considering it's one of the world's premiere marathons, but hey, that might just be me! According to the economist, we get more than our monies worth from the races we enter. I just wish we could choose whether or not we want the cotton t-shirt or not, but I do understand that's part of the deals races make with sponsors.


5. Your First Half by Bob Cooper. While the Detroit Free Press Half Marathon in October will not be my first half marathon, I have to take into consideration the injuries I've had over the past year and be smart about my training. I jumped in too fast when I started training for the Broad Street 10Miler and we all know where that landed me! This article lays out a smart 10 week first-timer training plan that I'm going to try. I had been looking for a plan, so this was perfect timing for me! Sports Doc told me that because I have osteopenia I need to start training long before the typical runner, so I'm going to start this week. Yep, this week. And the race isn't till October. I need some structure in my life when it comes to running and I've been without that for a while now. Hopefully this will get me on the right track to a successful run to Canada and back!

• Do you love or loathe hot weather running?
• Are you a 'fastinista'? Have you ever heard of that term?
• Do you follow a training plan devised by someone else or do you create your own? Or do you not follow a plan?

Don't forget to enter the Oiselle Birds Tee giveaway HERE.
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Today's workout -

None. Much needed rest day.

The Case for Massage

Last night I got a massage. While massages are always a good thing, for runners specifically, regular massages can be very beneficial while training. The one I got last night focused on my legs because of the tightness I've been experiencing in my left leg which has been bothering me a bit; it was also a combination of assisted stretching and massage. While it wasn't always super comfortable and relaxing, I definitely do feel that it was what I needed. Immediately afterwards I felt better. This morning, I was a little stiff and my run still started out a little wonky, but I settled in and my legs loosened up. I'm feeling pretty good as I write this, so hopefully I'll continue to.

There are several reasons why massages are great for runners:

1. Can speed recovery time
2. It increases blood flow and circulation
3. Can help increase flexibility
4. Keeps muscles, tendons and joints healthy and in good shape
5. Relieves muscle tension
6. It feels great and can be extremely relaxing - good for the body and soul

While massages can be pretty costly, they can also be very beneficial, even if used once every so often. Or as a 'reward' for finishing a race (just wait a few days before you do it so your muscles aren't too sore)! If you do get a massage, remember it's important to eat healthfully and stay hydrated to optimize the benefits.

Especially with my history of injuries and osteopenia, I hope to make massages a part of my training; I think they'll help keep me running! Because for many of us (including myself), massages aren't very economical, between them I'll keep using the trusty foam roller and stick!

• What's your favorite way to recover while training hard or from a long run or race?

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Today's workout -
40 minute tempo run
3x10 lateral arm raise
3x10 hammer curls
3x5 resistance band front, side, and back kicks
2x10 reistance band side squats
foam roller
stretching

Still Catching Up

So, you know I went back to Michigan for the weekend. This is why...

My grandma's 9 grandchildren (who live in 6 different States) and 3 of her great-grandchildren invaded her house at 10am Saturday and we spent the day catching up and celebrating her 90th. Festivities included a trip to the MSU Museum, lunch out, games, a photo session to remember the day, oh, and lots of eating!

Here's a random fact about me...

I own a dinosaur bone! Yep. Well, actually my parents bought one for me and one for my sister way back in 1987. It was a fundraiser for the MSU Museum when it acquired the dinosaur to make the long term exhibit possible. Funny thing is, the first race I ever entered was the Dinosaur Dash organized by the museum! We had all forgotten about this, so it was fun to see our names on the wall...so many years later!

We had a great time on Saturday and it was really a gift to have the time to catch up with my cousins who I hardly get to see. I have to say though, it was a bit crazy in the evening when we had four generations in the condo enjoying cake and ice cream. Still, it was a great time!

So... I've been catching up since I got home. Doing laundry, trying to read a few blogs, write this post, work on NYRR YPC planning, spending a half hour on hold trying to reach someone at the MTA to complain about a refund.... you know, the normal stuff!

I did 6 miles on the treadmill this morning. The first half mile was still pretty wonky but then my muscles loosen up and my stride evens out. Felt pretty good, but I probably could have pushed it a little more. I'm really looking forward to tonight when I get a sports massage! I've been trying to schedule this for a few weeks since my leg started acting up. It really is just tight muscles (I hope) so the massage should help work things out! I'll let you all know tomorrow how it goes. I love that the guy I'm going to see works on elite athletes and his office is in lower Manhattan not far from our place so it'll be an easy stop on my way home. I'm hoping that this helps work out the tightness!

• What's a funny/weird fact about you?
• Do you work massages into your training?

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Today's workout -

6mile run

3x5 resistance band leg kicks - front, side, back

stretching

foam roller