My training schedule this week was amended to give my ankle some extra rest: subbed out one run for 1hr 45 mins of Spinning, and subbed out another for 1hr on the ARC trainer. I did my last long run yesterday (Sunday) and it was a very tolerable 8 miles. The nerves started kicking in once I realized that it would be the longest run I’d do until the race. I know that I’ll be able to complete 13.1 miles but I want to do it to the BEST of my ability. I am trying to balance out the desire to run like the wind with the reality that I have an injury that requires me to be wise about my pace. I know that this upcoming week will be a taper week for my body but that I’ll ramp up the intensity of training my “mental muscle”. I plan on taking time to make a motivating playlist and surround myself with positive thoughts/quotes/images.
This was my second-to-last week of half marathon training! If you read last week’s post, you know that I hit quite the training “hiccup” with some pretty significant swelling in my ankle and left calf. Wear heels for two nights and pay the price tenfold! At the end of last week, I was still unsure as to whether or not I’d be able to run the race; it was touch and go for a few days. I prayed more during that week than I have in a long time. Someone must be listening to me “Upstairs” because my ankle has been responding very well to massage on a frequent basis. I have been thanking my lucky stars that I have a friend who is a fantastic massage therapist; she’s been a lifesaver throughout this process. This week I was more vigilant with my pre/post workout stuff than ever. I made absolutely certain to ice and elevate my ankle after EVERY run/cross training workout, as well as before going to sleep. I took ibuprofen when needed and spent every waking moment in sneakers. I cared not one bit when I was the only girl in sneakers at Ned Devine’s on Saturday night. I took every single precaution I could to keep the “egg” of inflammation far, far away!
My training schedule this week was amended to give my ankle some extra rest: subbed out one run for 1hr 45 mins of Spinning, and subbed out another for 1hr on the ARC trainer. I did my last long run yesterday (Sunday) and it was a very tolerable 8 miles. The nerves started kicking in once I realized that it would be the longest run I’d do until the race. I know that I’ll be able to complete 13.1 miles but I want to do it to the BEST of my ability. I am trying to balance out the desire to run like the wind with the reality that I have an injury that requires me to be wise about my pace. I know that this upcoming week will be a taper week for my body but that I’ll ramp up the intensity of training my “mental muscle”. I plan on taking time to make a motivating playlist and surround myself with positive thoughts/quotes/images.
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The topic of organic vs. non-organic is one that has been highly discussed and debated by many. Often an off-shoot of this discussion/debate is the idea of buying food grown locally rather than across the country or world. Some believe that it is more imperative to purchase “locally grown” food than organic food. Proponents of buying “locally grown” food say that among the myriad benefits is the decrease in overall travel time whereby the food goes from farm to supermarket shelves. With traditional food, this often includes stops at distribution centers which further lengthens the process. For produce, this often means picking from the tree/vine/ground occurs before peak ripening. Instead, “locally grown”produce is picked when ripe, and goes direct from farm to shelves in a fraction of the time. The result? The freshest food possible. There is also the perception, held by many, that if food is “locally grown” it does not contain any pesticide or other chemicals. This is not always the case. The label “locally grown” does not promise that the food meets organic criteria. A point often made by critics of “locally grown” food is that the food is not often as local as consumers may believe it to be. Different stores have different standards that determine what qualifies as “locally grown”. While the consumer may believe the “locally grown” apples they buy come from Davis Family Farm down the road, they may in fact come from a much larger farm potentially several hundred miles away. What does this all mean? Is “locally grown” food good or bad? Should consumers flock to the nearest farmer’s market or instead stay away? I believe it all to be a matter of personal preference. I absolutely love farmer’s markets and enjoy the experience of going to browse the wares of each vendor. I am always curious to know the origins of the food; is the farm in my zip code, county, or state? Is it a family farm, or a much larger commercial farm? The answers to these questions often come from friendly conversation with the vendors while browsing the selection. As someone who tries to abide by the Dirty Dozen / Clean Fifteen organic produce guidelines, I try to balance the wish to eat organic with supporting “local farmers”. How about you? Do you buy ”locally grown” food? Why or why not? My 7 weeks (and counting) of half marathon training have caused me to spend a lot of time running outside. I’ve run around my neighborhood to the surrounding towns, through woodsy running trails; you name it, I’ve run it. In almost every atmosphere I have encountered other runners who I pass along my way. It has become habit for me- after taking up running as a hobby & competitive sport about 15 years ago- to acknowledge those fellow runners when they pass by. Whether its a smile, nod, quick wave, or even “good morning”; I always pay a bit of attention. I call this running etiquette- a little camaraderie of sorts between people who share the love (or love/hate) of running. A little pick-me-up and support at mile 10 to show that you’re not alone in your efforts. I recall countless days of cross country and track practice which took me through the winding streets of my hometown. I’d pass folks left and right and almost every time we exchanged a friendly smile or nod. Even when away on vacation, I steal some time to explore the new area by way of a long run and the same thing happens. Two runners pass, and a greeting is exchanged. But it seems to have disappeared lately! On almost every run I have done for my half marathon training, I get snubbed by others when we pass each other on the road. I’ll smile, nod, or wave and I don’t even get any eye contact in return! At first I thought it was a fluke- that I must’ve passed someone who got up on the wrong side of the bed- and that the next person surely would smile. But that wasn’t the case; person after person and still nothing! I can count on one hand the times where Idid get acknowledgement in return. It disappoints me that people have forgotten about running etiquette. Its so much more pleasant when two otherwise strangers are able to connect for a split second and offer some mutual encouragement. Isn’t that human nature? I’m curious to know what you think: do you believe in running etiquette? Do you give a little wave or smile when you pass a fellow runner? Yesterday I posted a blog post outlining a workout that I did with a personal trainer friend of mine. We lift together once a week and this week she brought me a workout called the “Filthy Fifty” which I later found out was created by Crossfit Boston! IT. WAS. A. BEAST.
The one word we kept repeating during the workout: humbling. This workout was absolutely humbling to two people who consider themselves to be fit! We managed to give a smack down to every muscle group in approximately 18 hardcore minutes of working out. We did slightly deviate from the exact way Crossfit executes the workout. In true Crossfit format, one person performs all exercises in succession w/o stopping while their partner times them; we took turns on each exercise and timed each other. We also subbed out jumping pull-ups with body weight rows, skipped Burpees, and did box jumps w/step down. These things were all done to accommodate my ankle which I’m dutifully nursing back to health for my half marathon. Even with our substitutions and modifications, the workout was NO JOKE. We were exhausted at the end, and at the same time we felt GREAT. It was such a great sense of accomplishment! Try it out for yourself and let me know what you think!! Week 7…ohhhhh, week 7. What a test of mental strength this was. Isn’t 7 supposed to be a LUCKY number?! What happened, you ask? Well I had to face the thing which I dread the most; the word that causes me to hang my head, shudder, and cringe all at the same time. Yes: injury. As you may know from my previous posts I’ve been nursing tendonitis in my left ankle for the duration of my half marathon training. It had been so far, so good until I made a less-than-wise decision to wear high heels for two nights in a row last weekend while at my friend’s wedding. I knew heels were bad for me, but I decided there wasn’t much else I could do- can’t wear Nike’s with a dress, right?! So, I wore the shoes and cut a rug at the wedding (had SO much fun dancing) but certainly paid the price on Monday morning. :(
Ok so that’s a bit of an exaggeration… I am definitely NOT in a cast… I met with my friend/massage therapist/personal trainer/savior who was in shock and awe at how inflamed it was. The look on her face said it all- this was bad, real bad. She advised me NOT to run at all for the week except for my long run which was on Saturday. I couldn’t believe it was that bad. I was heart-broken. She suggested that I spin and do the ARC trainer for my cardio during the week, and thankfully I was also scheduled for massage on Thursday. I followed her advice, and saw her Thurs for my treatment. She is a miracle worker, and when I was done with the massage I got up, looked at my left ankle and exclaimed “I’M SKINNY AGAIN!” The “egg” of inflammation in my leg was gone and I felt SO much better. I shortened my long run from 11 miles to 8 miles on Saturday and ran it with a friend who kept me at a slower-than-usual, steady pace. I was cautioned that I wasn’t totally out of the woods yet, and that it is still very touch and go. I am making sure to ice, ice, ice and do everything I can to keep my ankle elevated. This is easier said than done when your job requires you to be on your feet moving around 12+ hours per day. Right now I am trying to get used to the idea that IF I am healthy enough to run this race, I’ll be doing it to finish instead of for time, as I originally planned. I will admit, this got me pretty down but I am taking it one day at a time and trying to remember that everything happens for a reason… Have you ever had an injury that put a big wrench in your training plans?? What did you do to cope? I could use some suggestions! HAPPY MONDAY everyone!! A quick post for you this morning before I head to do my own workout. Monday is my strength training day and I’m lifting with a personal trainer friend of mine. She has created a program for us that scares the crap out of me and excites me to no end… all at the same time! This is what I’m up against this morning:
50 box jumps 50 jumping pull ups 50 kb swings 50 walking lunges 50 hanging knees to elbows 50 push press (bar) 50 back extension (floor) 50 wall ball shots 50 burpees 50 tuck jumps (squats if exhausted) all done for time! I am getting myself SUPER PUMPED up to do this in an hour or so!!! I will be making some small modifications to save my aching ankle (which I’ll fully explain later today in my Half Marathon Training update…) I’ll be checking in later today to give you an update of how it goes!!!! And please, by all means, try this out on your own and let me know what you think! I wanted to write a quick post and remind everyone to find the time to PLAY… today I went to a field and played catch with a friend of mine. We brought our gloves, a softball, a bat and just played around for an hour or so. We tossed the ball around, did a little batting and fielding, and just had FUN. I told him that it’d been ages since I’d picked up a softball or baseball and just played at a field. I had forgotten how much I enjoyed it. It brought me back to my childhood days of playing pick-up baseball, soccer, street hockey, and kickball games with the neighborhood kids. Back then, we’d be outside from sun-up till sundown running around; our exercise was not a chore, it was part of our fun and play.
Today was a great reminder to me that exercise and working out needs to be FUN. Sure, there are things that we dislike but are integral parts of our workout (think Burpees, sprints, squat jumps), but the majority of the things we do to stay fit should be enjoyable! I wanted to share this with you in time for you to have some FITNESS FUN this weekend. Enjoy the weather and get back to your childhood roots. Pick up that old baseball, basketball, soccer ball, tennis racket, etc. Call a friend or family member and tell them to meet you at the local park. Just play around and have FUN! This past weekend was one filled with lots of emotion for me. I ventured to New Jersey to celebrate the marriage of two dear friends; it was a happy, joyous event filled with lots of love. I spent a lot of time with people who mean so much to me and cried so many tears of joy. This weekend also marked the 10 year anniversary of the 9.11.01 attacks, which brought on a whole other set of emotions. In the moments in between the wedding events- driving in the car, downtime at the hotel, etc.- I cried tears of sadness, felt heavy-hearted, and felt a certain amount of guilt for being so happy on such a somber occasion. I felt especially emotional while driving home through NYC on Sunday (9/11); I saw American flags, commemorative billboards/signs, and police/security on every corner, at every toll, and lining the highways. I thought about one of my best friends who lost her brother, Welles, in the 9/11 attacks. I recalled the stories she told me about him- how he became known as the man in the red bandanna, and how his selfless heroism saved many lives. Welles, and so many others that day, had their lives cut short in one of the Nation’s greatest tragedies. Undoubtedly they all had hopes, dreams, aspirations, goals and wishes for the future. And because of a selfish act of hate, those lost in 9/11 would never be able to see those dreams, wishes, and goals through to completion. I was reminded that every morning when I wake up to live another day, I’m being given a gift. The gift of being alive- living and breathing on this Earth- is something I take for granted so often. I was so thankful for the reminder because it sparked something within me and made me want to truly do the BEST I can every day. When I put things in this perspective, suddenly my excuses/reasons/problems/obstacles didn’t seem so overwhelming. At least I am alive. At least I am here to TRY as best I can, and give 100% every day. Welles, and so many others, are not able to do that today. It inspired me to work harder at my dreams, put more of an effort into reaching my goals, strive to reach beyond my supposed limits and make the impossible possible. When I don’t want to try any more, when I want to give up and throw in the towel, when doing it for me is no longer good enough, I will dig deeper and give a little more- for Welles and for all those who have gone before me. Take a moment to stop and appreciate the fragile nature of life- how precious it is and how often its taken for granted. Your time on this Earth is so short and you never know when your number will be called. You can not guarantee that next year, next month, next week, or even tomorrow will be yours. All you can do is make the most of the present moment; do not delay, make it happen today. Go to bed every night knowing that you gave 100% in everything you did. Have no regrets. I thank Welles and all the other heroes of 9/11 for their selflessness and courage. They will never be forgotten and their memories will live on through those who tell their stories. Week 6 is under my belt!! My Half Marathon is getting closer by the day and I realized this week that I have become so attached to my training schedule, I truly will miss it when it’s over! I have written previous posts about making alterations to my training program due to travel, work, and life but for the most part I have become quite accustomed to waking up each day and looking at that trusty piece of paper to find what my task is for the day. When I’m done with the day’s training, I take a lot of joy in putting a HUGE check mark on the day. It gives me that extra sense of accomplishment to see those check marks add up over the days and weeks. Looking at that sheet of paper has also given me a palpable reminder that I have been putting in the hard work necessary to complete a half marathon. When I start to doubt my abilities and start questioning my skills, all I have to do is whip out my tattered sheet of paper and I see the proof there in black and white. I have been putting in the work, I will reap the rewards. One day at a time, one foot in front of the other (both literally and figuratively) I will make it to the finish! A few weeks ago I wrote a blog about a small setback in my half marathon training and in it I used the words “bend, don’t break”. Long after I finished writing the post, those three words stuck with me and kept arriving in the forefront of my mind with repetitive frequency. After talking with clients, before running, while cooking and preparing meals for the week, after phone calls with friends and family; the three words kept coming back. They repeated themselves over and over in my head as if to serve as a self-soothing, calming reminder not to get bent out of shape. They reminded me of a song by one of my favorite folk singers- Ani Difranco called “Buildings and Bridges”. In this song, Ani says “what doesn’t bend breaks”, and hence the title of this blog. Listening to that song, and thinking about my previous blog post, I realized that “bend, don’t break” applies to much more than half marathon training; it is applicable to most (if not all) situations in life. When people get to their “breaking point” with anything- a relationship, a job, a fitness routine, a diet, a task in general- they have likely been unhappy for quite some time. Stress, dissatisfaction, resentment, aggravation and unhappiness build up over a period of time (could be days, months, or years) and finally at some point, something causes it all to come crashing down. After trying to stay upright and rigid for too long, the stress becomes too much and the result is that it’s in pieces on the floor. I truly believe that in most cases this detrimental “break” can be avoided by “bending” a bit, as I did with my half marathon training. In that instance, I could’ve stubbornly stuck to my program (even though I had an injury flare up) and kept running, but I likely would’ve exacerbated my injury and may not have been able to run the race. Instead, I bent a bit and allowed myself to skip one run to take an extra day of rest and the result was that my injury flare up went away AND I had an AMAZING long run! The same applies for other instances and events in life; if we take a step back and look at the greater picture, we can allow ourselves the “bend” that may avoid the “break”. How many times have you argued with a friend, co-worker, partner, family member and no matter how the argument unfolds, you REFUSE to waver in your stance (even though you might be incorrect)??? You do not want to lose the argument so you stick to your guns and keep pushing the same agenda regardless of what the other party says in return. What happens in the end? Well lots of things could happen (loss of relationship, further arguments, it gets physical) but the bottom line is: nothing good. Have you ever been on a “diet” that omits a food/drink item, or entire food group? At the start you are hellbent on sticking to the “diet” and obeying every last rule. You deny yourself that particular food/drink and all of a sudden the temptation for this item grows tenfold. After a certain period of time, you snap. You can’t take it anymore, you HAVE to eat/drink ____!!!! (you fill in the blank). What happens after you indulge? Well aside from probably having a stomach ache, you feel guilty, defeated, weak, angry, sad, the list goes on and on. My point is that with a small pause and consideration for the bigger picture, more things come into focus and ways in which you can “bend” may come to fruition. Bending a little now could save the painful “break” later, and will ultimately keep you chugging along toward your goal. Have you ever had to “bend” to avoid the “break”? The weeks are FLYING by for my half marathon training! In LESS than a month, I’ll be running the Smuttynose Half Marathon! Training has been quite humbling and has taught me that sometimes I need to take a step back in order to ultimately move forward. This week I made an adjustment to my long run because I decided that I want to increase my max long run from 10 to 12 miles. I have heard from several sources that the last 3 miles of a half are the hardest, and bring the most challenges both physically and mentally. I decided this week that I want to be prepared- physically and mentally- for everything that will come my way, so I made the decision to extend the cap on my long run mileage. I did take many things into consideration before making this decision; risk of injury, ability to recover from longer and more demanding runs, time constraint, overall increased fatigue, etc. I decided that keeping up with my stretching, massage, and recovery days should keep my chronic ankle tendonitis from flaring up, even with an increase in mileage. I also made the promise to myself to BACK OFF if my ankle/hamstring/hip, etc starts to bother me. The added value of a few miles is NOTHING when compared to the value of my body being in top shape to run the race. My long run this past Sunday was a 9 miler and it was quite a challenge considering the heat, humidity, and poor air quality. BUT, with a little dialogue back and forth with myself and the help of a Clif Shot Energy Gel, I made it in 1 hour and 18 minutes! Can’t believe its less than a month to go!!!! I’m getting EXCITED and trying to recruit as many people as possible to come cheer me on!!! And if you’re in the area on Oct 2nd, I’d love to have YOUR support! Happy Labor Day Weekend everyone! I hope you are enjoying the weekend!
Labor Day is a celebration of the hard WORK that people do on a daily basis…this includes, but is definitely not limited to, the work done we consider to be our “job” or “career”. I believe that people do a lot more Work that does not always get recognized or celebrated: staying FIT and HEALTHY most definitely is work!!!! It comes easier to some people than others; some folks work out and follow healthy habits effortlessly, and others need every ounce of motivation and self-control they can muster up. Either way, working at one’s health and wellness deserves recognition and applause! Give yourself a pat on the back this weekend for all your hard work and make sure to do the same for friends and family. If there’s someone in your life who has been making an extra effort toward being fit and healthy, give them some positive feedback and support. Acknowledge the hard work that they are doing and give them a little ego boost! Stay active this weekend- spend time OUTSIDE!!! I hate to say it, but the warmth and sun won’t be around forever! Hit the beach, bike trail, or park. If you’re in the Boston area, I often get asked whether or not buying organic is “worth it”. While the many pros/cons of organic food can be quite overwhelming, I prefer to try and keep it simple. Here are a few lists that help me make the decision on whether or not to go organic: The “Dirty Dozen” most pesticide-ridden produce: apples, celery, strawberries, peaches, spinach, bell peppers, potatoes, blueberries, lettuce, kale/collard greens, and imported nectarines and grapes. Buy these organic, when possible. The “Clean 15” with the least chemical residue: onions, corn, pineapples, avocados, asparagus, sweet peas, mangoes, eggplant, domestic cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, and mushrooms. How about you; do you buy organic produce? Why or why not? This week of training was a mental challenge (hey, aren’t they all). What I learned over the course of the week can be summed up into one phrase “bend, don’t break.”
A few hiccups occurred this week which caused me to edit and switch around days of my training program. On Wednesday I noticed that my left hamstring was feeling a bit tight, and I immediately became nervous. Pain in general is a warning, but for me left hamstring pain usually is an indicator that the chronic tendonitis in my left ankle is getting worse. I met with my massage therapist on Thursday morning and it took her no time at all to find the big knot in my hamstring. She gave it a quick treatment and suggested that I not run my scheduled 4.5 miles that day, and instead put heat on it & give it some rest. I was so disheartened. I didn’t want to deviate from my training program [I had already done so much of that while traveling] and I was certain that this was a preview of coming attractions…. and it didn’t look good. I took her advice, though, and it made such a difference on my next run. I was very nervous that by the end of the 4.5 miles, I’d be even more sore and in pain but I wasn’t. Its amazing what a day of rest and a good warmup will do! No sooner was I back on track than Hurricane Irene reared her ugly head this past weekend. Sunday was my day to hit the street for 7 miles, but there was no way that was gonna happen with all the rain and wind going on. I could’ve braved it into work and done my 7 miles on the treadmill but I was stubborn and didn’t want to log that many miles inside. I, once again, decided to “bend” with my program and pushed my long run back to Monday (today). Again, a little extra rest and a great warmup paid off. I also tried the Powerbar Energy Gel (vanilla flavor) when I made my brief water stop at mile 4.5. This stuff really works- my body had the energy to finish up the run and I could’ve even gone a few more miles at the end. It was the BEST run I’ve had yet in this training, hands DOWN! Both of the hiccups this past week reminded me that I need to Bend, not break. The training program is a guide and it can be changed, edited, switched up. Making sure I’m running with a healthy, injury free body is my FIRST priority and as long as that happens I’m gonna have a GREAT half marathon! A few months back I attended a fitness conference and had the privilege of hearing Todd Durkin speak. He was loud, chock full o’ energy and though he spoke at the tail end of the day, he captivated the entire audience. One thing about his speech that really stuck with me was the term “energy vampires”. Todd explained that an energy vampire is a person who is negative, defeatist, fatalistic, and sucks all the motivation and positive energy out of you. In short, an energy vampire is a Debbie Downer. Being in the presence of an energy vampire takes so much WORK. You have to constantly remind yourself that the world is not as crappy as they make it seem, and that life CAN be rewarding and enriching. Todd implored us to rid our lives of energy vampires; they are a detriment to a healthy lifestyle. I was very intrigued by Todd’s speech and have been thinking about this topic a lot since. He is SO right!! When I stopped and took a mental inventory of all the folks with whom I interact on a daily basis, I realized there were some energy vampires in the mix. I decided to do a little research project of my own. For the next week or two, I made note of the times I hung out with those who I had previously labeled to be energy vampires. Then I made note of my mood and attitude before, during, and after my interactions. There was a definite pattern: my mood always went sour and my level of motivation and energy decreased significantly after hanging out with these folks!!! Sometimes, I even started to feel crummy beforehand, when I knew I would be interacting with them later in the day. It really astounded me when I paid attention to it. It affected everything from the way I treated friends and family in the hours immediately following, to what food/drink I chose to consume, to the level of energy I had for the rest of the day. I also found the opposite to be true: when I interacted with positive-minded people who have an upbeat and motivated outlook on life, I was more apt to follow suit. Happiness, positive energy, good vibes, and motivation are contagious; hang out with people who are chock full o’ these things and you will be too. I am most at ease and comfortable when I’m around other people who share my passion for fitness, healthy eating, and living well. It makes me happy to know that there are other folks out there who find pleasure in the same things as I. As for the energy vampires in my life- I try every day to follow Todd’s advice of getting rid of as many as possible. I just simply choose NOT to hang out with folks like this. Now, don’t get me wrong, sometimes the energy vampires are unavoidable; I make sure to mentally prepare myself beforehand, and hang out with positive people afterward! When the novelty of something wears off, its a whole new ballgame. Thats what I learned during week 3 of training for my first half marathon. Weeks 1 & 2 of training for the Smuttynose Rockfest were exciting, new, and fun. I was all amped up to stick to the training regimen, get new shoes, and log some miles! Although I was traveling and had to shuffle around my training schedule, I didn’t have much issue. Week 3, though, was a bit different.
I was NOT out of town as much but I was BUSY! Work and life take up a lot of hours, and making sure to block out training time each day was a huge challenge. The novelty of it all had worn off, and I felt it start to become a chore. I did not like this feeling at ALL. I started thinking about some of my clients- plenty of folks in the past have told me that exercise is such a chore for them and they dread it. My response had always been a combination of disbelief and inability to comprehend such a thing. However, this past week I was in the same boat. I was having some issues with my new sneakers and couldn’t decide if they were helping or hindering my runs. I decided to do a little test- I did a 4mile run with the Newtonsand another 4 mile run with my old Nike Free’s. In the end, the Newtons ended up winning by a long shot. It will take a few weeks for me to fully adjust to new sneakers but I now have the hard evidence that my new shoes make me feel better during and after my runs. On Sunday, I decided against running a 5k as my training program suggested, and instead I went to the Newton North High School track and did a speed workout. I warmed up with a half mile run, then did a “ladder”: 100m, 200m, 300m, 400m, 300m, 200m, 100m and I ended with running another mile. Man, it was HUMBLING. My legs were screaming by the end; talk about lactic acid buildup! I finished just as the rain started to fall, and though it was a huge challenge, I felt very accomplished in the end. Though the novelty has worn off, and the training program has started becoming a bit more challenging, I am determined to stay focused and reach my goal of completing this half marathon as BEST I can. Quitting is NOT an option. Sulking and whining about what I have to do is NOT an option. Going through the motions and training in a half-assed manner is NOT an option. I promise myself to put in 150% whenever I train, and I know it will pay off when race day comes. I’m learning to take my own words to heart: when it stops being fun, thats when the work happens!!! As I stated in my previous posts, I am running the Smuttynose Rockfest Half Marathon on October 2nd, and am blogging about my training progress. I am doing this both for my own benefit (its my first half marathon and I’m excited to hear ideas/tips/suggestions/advice from veteran half marathon runners) and also to share my experience with others!
Week two brought its own little lesson for me: footwear is IMPORTANT!!! I ran my first week (of 9 total training weeks) with my existing running shoes – Nike Free Run 2- which I love. I had run up to a 10k in them previously, but wanted new shoes for my Half training which will log many long miles. I went to Marathon Sports in Wellesley and was there for about an hour and a half. A very knowledgeable sales associate tested my gait, took the time to hear my concerns/injury history and chose several pairs of shoes she thought would be a good fit for me. I tried on a pair of Newtons, a pair of Saucony Kinvara 2, and a pair ofNew Balance. The sales associate told me to take a run outside in each pair, to get a feel for them. I did about 5-7 trial runs in total. Some of them I did with 2 different shoes on. In the end, I decided on the Newtons because they gave me extra support where I needed it (n my injured left ankle) while staying on the “minimal” side. They were pretty expensive, and as I made my way to the register I started second guessing my decision. The sales associate said that I could take them home for my next run (4 miles) and if I wanted to swap them out for another pair, I could come back the next day and do so. This was pretty impressive to me. It was that fact, combined with the 20% personal trainer discount, that sealed the deal. The new sneakers have taken a LOT of getting used to. They are a “minimal” shoe but they are unlike any other pair I’ve worn in the past. The first 1-1.5 miles of each run in them has been difficult; my body is not yet comfortable in them and I feel totally off. I ran 4 miles and the next day ran 6 miles in them. At the end of each run, I felt fine and my ankle tendonitis has not given me any extra noticeable problems. There was one point at which I thought I would have to turn around on my 6 mile run and go home to change back into my old sneakers. As I continued on in my loop (to head back home), I was able to adjust my stride and foot fall so that I felt comfortable. The shoe definitely helps to absorb the heelstrike that happens as a result of my tendonitis in my left ankle. I have decided to hang onto the shoes, despite their $140 price tag. If there’s anything worth putting a little extra money into, its the shoes that will be on my feet for miles and miles (and miles) to come. Plus, they’re bright orange…my favorite color! Exercise burnout is a term I hear all the time amongst colleagues and clients. I hear stories of folks who have been going to the gym; doing their routine day in and day out, over and over, and are getting quite sick and tired of it. The workout that once brought them relief from the stress of a long day now is a looming monster. It serves as another obstacle and another stress bomb to face before unwinding for the evening. The pleasure and satisfaction once gleaned from pumping iron, hitting the cardio machines, and getting a good sweat has long been replaced with boredom, annoyance, resentment, and anger. For some, the burnout goes beyond the mental exhaustion and carries over to physical exhaustion as well. People overuse, overwork, and over train their bodies to the point of intense exhaustion, bodily fatigue, and injury. Without time off the body has no time to rest and repair itself, leaving it always playing catch-up and never operating at 100%. [and if you want to BE your best, you gotta BRING your best!]
Why does this happen to so many people and so often? What causes people to reach the point of such profound burnout? I believe it stems from the lack of understanding the importance of two concepts: diversity and rest. The first of the two, diversity in exercise, is crucial to practice in order to avoid burnout, boredom, and injury. Most people get into a routine at the gym: they come in, use certain machines [because they know and feel comfortable with them] and then leave. They do this day in and day out. While ANY exercise/activity will initially produce change and results, eventually the body gets used to the same repetitive motion/action [our bodies are so much smarter than we give them credit for!!] and the benefits begin to diminish. What once produced significant calorie burn and muscle hypertrophy will, over time, no longer be challenging. Exercise is meant to be progressive, that is changing and becoming more challenging as a person’s fitness level increases. Without progression a person’s fitness level becomes “stuck”. The elliptical machine might still say you’re burning X number of calories every time you get on it, but the calorie counters on cardio machines are rarely accurate and do not take into account enough information to make a precise assessment of what’s going on during the workout. In order to maximize the benefits of exercise, you MUST change it up!!! Don’t get comfortable using that one specific machine [3rd elliptical from the left, right by the TV that always plays BRAVO], instead discover something new! Give your body and your mind a new challenge. Hop on a machine that you’ve never used before. Its okay, it won’t bite! And if you don’t know how to use it, just start pedaling and something will happen! All else fails, ask a staff member at your gym to show you how to properly use it! If that doesn’t sound appealing, find an activity outdoors that piques your interest: rollerblading, biking, swimming, hiking, walking, running. If you’ve never done it before, try it!! The key is to always change it up. Instead of spinning 5 days a week, try using the stair master, treadmill or ARC trainer. If you’re a hard-core runner, try spin on one of your cardio days! Something else to consider is group fitness classes; many gyms offer a wide variety of classes that are different from what goes on out on the cardio/weight room floor. This also applies to strength training; if you are simply lifting barbells and dumbbells, try a body weight circuit or a Bootcamp class. Increase sets, reps, and try doing unilateral exercises instead of bilateral. Throwing a change into the mix will confuse your body and produce greater results. And not only will this keep you from getting bored, but it will prevent you from getting injured. Because exercise diversity forces you to work different muscles in different ways, it strengthens the body from different angles and gives all body parts a chance to work. No single muscle (or muscle group) will be overused or over trained, and no muscle will be left under trained or ignored. The second factor I believe contributes to exercise burnout is lack of rest. When people get serious about working out and get into a groove, they rarely give themselves time to rest and repair. They are so caught up with and focused on their goal [losing weight, gaining muscle, training for an event, transforming their bodies and minds, etc] that they may start to believe a day of rest will put them behind schedule and a day further away from reaching their goal. Let me say: REST IS A MUST!!! Exercise puts the body through the wringer: muscle fibers rip and tear apart during strength training, and we take a beating moving around during cardio exercise. The work does not happen when we are in the gym, on the court, track or street. The work- the lean muscle repair and growth, and fat loss- happen when we are asleep and otherwise at rest. One day of FULL rest from exercise per week is recommended for people working out at a moderate intensity on a regular basis. I personally believe that of the 7 days in a week, one day should be full rest and another should be an “Active Recovery” day. Active Recovery can be anything that is LOW impact, does not raise the heart rate to its maximal levels, and is considered fun! For my active rest, I enjoy going for a walk, taking a yoga class, or doing the elliptical for 15-20 minutes on a low setting. Other folks enjoy doing Zumba or other dance classes for active recovery. The remaining 5 days can be devoted to training well and training hard. Exercise burnout can cause people to abandon their workout routine all together. This can lead to further deviation from a healthy lifestyle- becoming inactive, abandoning healthy eating habits, and allowing the mental muscle to weaken considerably. In extreme cases, focus and determination become lost to apathy and self-loathing. Don’t let yourself get to that point!! If you feel yourself getting there, stop and check the nature of your routine. Are you bored? Do you need to diversify your workout? Go ahead, try something new TODAY! Are you letting yourself rest? Or have you been exercising hard every day for the past 2+ weeks?? Take a day of rest; it will do you a world of good! Have you ever experienced exercise burnout? What caused it? And how did you combat it? As I stated in a recent blog, I am in the process of training for a half marathon. This is something I have always wanted to do, so I guess you could say I’m crossing it off my “bucket list”. For those of you who don’t know, I am running the Smuttynose Rockfest Half Marathon on October 2nd (just shy of my 30th birthday!!). I decided to go with a 9 week training program because I am already able to log several miles without a problem, and 9 weeks will be the ideal amount of time for me to work on building endurance, shaving time off my mile, and getting myself mentally prepared to run 13.1 miles.
The training program I am using is the Hal Higdon Half Marathon Training program. I am using it as a skeleton and adjusting it a bit to fit my schedule and add speed/hill workouts. So far, so good. The thing I realized in Week 1 was that training (of any sort) takes a LOT of planning. I work out 6 days a week with no problem, but always have the flexibility of switching things up, or doing what I want when I want. Having to keep track of runs and log X amount of miles per week is a bit more challenging. I have had to block off specific time during each day for my workouts to make sure I have enough time to stretch, warm up, run, and cool down. I find that if I don’t do so, its VERY easy to get sidetracked by other things. I was in Maine this past weekend and had to be very disciplined to run my long run (5 miles) while I was there. But I did it on Friday instead of Sunday, when I knew I had a bit of extra time. So I think being flexible a bit with the program will be key. I also realized that it will be nice to have a buddy to run with when the mileage starts getting up there! I signed up for this race with a good friend, so its nice to have someone to talk with about the training, and also to help out with mental motivation. Thank you Heather Week 2 is under way and going well! Will give a report next week! On an average day of work at Beacon Hill Athletic Clubs I see a handful of people doing exercises with improper form. Sometimes they just need a small tweak or two in the way they execute the exercise and sometime their form is so grossly off that I wonder what they are trying to accomplish. I absolutely understand that not everyone knows the proper mechanics and it is this very fact that often deters people [especially women] from doing any strength/resistance training. It is only normal to start out as a novice and then, with the tutelage of a certified professional, become more knowledgeable. Eventually you can make your way around the weight room with an understanding of which exercises work which muscles, and the proper form for lifting. I commend and respect those folks who take the time and make the effort to learn to train properly. It makes a world of difference: results come quicker and last longer, injury is avoided, and with it all comes the satisfaction of knowing things are being done properly!
But what drives me nuts more than anything else is when people exercise with improper form and then say “wow I’m so sore today, that was a GREAT workout yesterday!” At the risk of sounding crass and a little harsh, here’s a little newsflash: just because it hurts doesn’t mean it works!!!! Yes it is absolutely true that the day(or two) following resistance/strength training, the muscles worked will feel sore [and should have at least a day of rest before they are used in this capacity again]. This is due to muscle hypertrophy, or the growth and increase in size of the muscle cells. This is a good, healthy thing and is indicative of gains in strength. However, there are PLENTY of other reasons why muscles may be sore the day after a workout. Lifting weights in a way that makes your muscles hurt/ache/feel sore during the exercise itself or after does NOT necessarily mean you’re doing things the right way. Bones, ligaments, tendons, nerves, and other important parts of the body can be severely injured doing exercises improperly. Don’t put yourself at risk for injury, don’t be an inefficient exerciser, and don’t be your body’s own greatest risk. Take the time and make the effort to work with a trainer and learn how to do things properly. Your body will thank you! Ready to do it to it?!?! Email me and lets WORK IT OUTTT! |
AuthorMichelle Densmore, CPT, LCSW is the founder and co-owner of Lucky13Fitness, a personal training and fitness coaching company located in Burlington, on the north shore of Boston, Massachusetts. Michelle uses her education and expertise in both the physical and mental health fields to help her clients reach their goals through behavior change. Michelle believes that "Training the Brain" is the key to change in any aspect of life, especially in the gym. Michelle trains and supports her clients’ brains as well as their bodies via (en)Vision coaching, personal training, and virtual coaching. Archives
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