Tag Archives: Yoga

Today is the Day…

18 Jun

Day one of the next sixteen weeks of my life…

16 weeks that will probably have you sick of hearing the words “Chicago” and “Marathon”

16 weeks of torturing running with Kevin because he told me he’d run my training plan with me (if only the race wasn’t sold out…*evil laugh*)

16 weeks of kicking ass and taking names because I plan on owning this race come October.

Week 1 is an easy week:

Monday: Upper body/core workout

Tuesday: 4 miles @ 9:55 pace

Wednesday: Upper body/core workout (a.m.) 4 miles of hills (p.m.)

Thursday: 4 miles @ 9:55 pace (a.m.), yoga (p.m.)

Friday: Rest Day

Saturday: 4 miles @ 9:55 pace

Sunday: 9 miles @ 10 pace

Aside from a quick treadmill mile with my very first personal training client on Saturday morning, and some yardwork, I took the entire weekend off in preparation. My legs are really happy right now, I’m completely healed from my injury, and I’m ready to run.

We have 4 weeks until the Jamestown Half Marathon – the first race of the summer! That week will also be the beginning of the high mileage weeks involved in the plan I’m following – it tops out at 48 miles a week toward the end of the plan. I’m a tad nervous about that, since it typically takes me two weeks to run that many miles, but I trust in this plan and my body, I’m ready for it!

Is anyone else training for a fall marathon? What type of plan are you following?

Advertisements

Monday, Monday

14 May

So, here we are, it’s Monday again (actually it’s Sunday night – all of my posts for this week are being pre-written now so I can get to studying. My NASM exam is in 11 days!). But, as usual, I want to perk up your Monday. Sit back and enjoy another round of what I am loving now!

1) Going temporarily planless.  From now until June 4th I am run planless.

That’s all. Just run. I ran 5 easy miles yesterday (first since last Sunday’s race) with Jess (I love love having a run partner!) and it was perfect. This week, I’m just going to see how I feel. Slow, short, fast, long? I don’t know. Whatever will be will be and I’m going to enjoy every planless second of it.

2) A new weight routine. I’ve owned the Jillian Michaels 30 Day Shred DVD since it came out. Yet for some reason I’ve never followed through and actually tried a level past Level 1, nor have I ever used the DVD for a month straight. I’m going to do it twice a week for 4 weeks combined with running and yoga!

3) Speaking of yoga – I did headstand and tripod headstand in class on Saturday! It was pretty crazy – there were only 6 people in class (apparently not many like yoga at 7:30 a.m. on Saturday?) so as soon as the instructor saw I was attempting tripod headstand she came over to watch/guide me. She helped me get proper arm/head placement, and guided my legs up. Once my legs were up she only spotted me and I held it! Then she taught me traditional headstand, because I didn’t know the difference, and I held that also! I am so happy to see my yoga practice progressing like this!

4) David Guetta Pandora station. From work to laundry – this station keeps me moving!

5) Being trained and certified to help save lives. I took the Adult First Aid/CPR/AED Course from the American Red Cross last Tuesday. It’s an amazing feeling knowing that I now how the know how to potentially save a life.

What are you guys loving this Monday? Spill it!

Signature

Weekend Countdown

11 May

*Disclaimer: I straight up stole the entire concept of this post from Tina. I read hers today and fell in love with it. Here’s my spin!*

Hey hey peeps! It’s FRIDAY! 8 p.m. on Friday and I’m blogging – woo, go me.

I kid, I kid. I love blogging, duh. I also love being home on a Friday night.

What is this weekend countdown that I so lovingly stole from Tina and am now putting to my own words? Looky here and see:

Five:

Blogger friends turned in real life friends that I cannot imagine life without:

1) Jess

2) Jolene

3) Meaghan

4) Christine

5) Whitney

These girls impact my life every single day, and I am blessed and grateful that I can call them friends.

Four:

Number of days I took off of working out this week until I decided it was high time to schedule a workout. Today would’ve been that workout – but I forgot and slept in. Tomorrow I am going to 7:30 a.m. Sunrise Power Yoga. I think that is a perfect way to start the weekend!

Three:

Here’s where I completely copy Tina (can you tell I’m not feeling very original tonight?). Instagram pics of the week:

IMG_20120511_201958

Princess Lexi

IMG_20120511_201805

A view of Providence from the State House Steps

IMG_20120510_153407

Wicked good snack

Two:

Glasses of wine tonight. Pinot noir. I almost exclusively drink red wine. Once glass #2 is gone (I’m working on it now) it’s back to hydration time! My sunrise power yoga just happens to be hot yoga.

One:

Quote of the day:

That is all my darlings! I hope everyone had a fantastic Friday. Enjoy the rest of your night!

Signature

Flirting with 30: Improving Yourself is Always in Fashion

7 May

Today’s guest post is brought to you by Laura, from Scribbles & Sass – and if her blog title didn’t tell you enough, her tag line most certainly will “Where badass is, sexy follows.” I freakin’ love that! Her blog is also almost exclusively pink, and she is a super sweetheart. We first “met” when she won a yoga DVD off of a giveaway I had – now we’re Twitter (@laurabridgman) friends. See what her thoughts are on an old article about turning 30 (I really love this since I’ve been 30 for almost 6 months now – remind me that I should respond to this post as well with my thoughts!)

***********************************************************************

A few weeks back the Huffington Post shared an article that was first published by Glamour Magazine in 1997. Entitled 30 Things Every Woman Should Have And Should Know, it lays out what every woman needs in her arsenal before turning 30.

AYF8BN

(Source)

Here is the full list:

By 30, you should have…

1. One old boyfriend you can imagine going back to and one who reminds you of how far you’ve come.

2. A decent piece of furniture not previously owned by anyone else in your family.

3. Something perfect to wear if the employer or man of your dreams wants to see you in an hour.

4. A purse, a suitcase, and an umbrella you’re not ashamed to be seen carrying.

5. A youth you’re content to move beyond.

6. A past juicy enough that you’re looking forward to retelling it in your old age.

7. The realization that you are actually going to have an old age — and some money set aside to help fund it.

8. An email address, a voice mailbox, and a bank account — all of which nobody has access to but you.

9. A résumé that is not even the slightest bit padded.

10. One friend who always makes you laugh and one who lets you cry.

11. A set of screwdrivers, a cordless drill, and a black lace bra.

12. Something ridiculously expensive that you bought for yourself, just because you deserve it.

13. The belief that you deserve it.

14. A skin-care regimen, an exercise routine, and a plan for dealing with those few other facets of life that don’t get better after 30.

15. A solid start on a satisfying career, a satisfying relationship, and all those other facets of life that do get better.

By 30, you should know…

16. How to fall in love without losing yourself.

17. How you feel about having kids.

18. How to quit a job, break up with a man, and confront a friend without ruining the friendship.

19. When to try harder and when to walk away.

20. How to kiss in a way that communicates perfectly what you would and wouldn’t like to happen next.

21. The names of the secretary of state, your great-grandmothers, and the best tailor in town.

22. How to live alone, even if you don’t like to.

23. Where to go — be it your best friend’s kitchen table or a yoga mat — when your soul needs soothing.

24. That you can’t change the length of your legs, the width of your hips, or the nature of your parents.

25. That your childhood may not have been perfect, but it’s over.

26. What you would and wouldn’t do for money or love.

27. That nobody gets away with smoking, drinking, doing drugs, or not flossing for very long.

28. Who you can trust, who you can’t, and why you shouldn’t take it personally.

29. Not to apologize for something that isn’t your fault.

30. Why they say life begins at 30

Here’s the argument: It’s a bit outdated; 1997 was a long time ago. It says boyfriend, instead of partner, and suggests everyone should be shacked up, instead of independently feisty and raging with self-love.

Personally, it fits me just right. I am a heterosexual woman who would like a successful career AND a successful relationship. I’ve got the power tools, the skin-care regimen, and a firm grasp on where my yoga mat is at all times and how I feel about children. What I don’t have is a black lace bra. (Read my full list of my “haves” from 1-15.) Yes, to the cordless drill, but no to the sexy lingerie? Maybe it is 2012.

Replace the words however you’d like, but the message is pretty clear to me: love yourself, be comfortable in where you came from but don’t live in the past, and look forward to all the years you have left.

In the 90s we had Girl Power. I don’t think we need to be so idealistic, but we still need to take away the same principals. Thirty things on a list, no matter what the age, will not define us, but it will remind us to believe in the strength of women, ourselves, and be uplifting of others.

Also, 30 is just a convenient number. I’m sure the author didn’t want to think of 45 things; that’s less of a catchy title, so for the editor’s sake I’m glad she didn’t. These milestones may not be reached by any age, let alone by 30, but constantly improving yourself is always in fashion.

photo 2

(Source)

__

Which point sticks out most to you?

Five for Friday: Run-dition

27 Apr

Happy Friday! I’m blogging at 10 at night…why you ask? Because I love you guys, and because my nails and toenails are drying. I’m going out with a girlfriend tomorrow night and I have a bridal shower to attend on Sunday, so I just had to look beauteous! Winking smile

This Five for Friday is brought to you by (of all things, haha) RUNNING!

1) Running on tired legs is rough. As this beautiful friend of mine brought up in her post today, running on tired legs takes a run from YAY to MEH in a heartbeat. I experienced that feeling this morning as I dragged myself through 4 miles of legs that didn’t want to move.

2) I am a minute faster. Because I’m overly obsessed with numbers (I was going to be an accountant at one point in my life) I compared todays run with the same day last year. I found that last year I ran 5 miles at a 10:36 pace. Today I ran 4 miles at a 9:45 pace. Woot woot! Both of them “recovery” type runs while training for the Cox Rhode Races Half Marathon.

3) Upper body & core strength make for a good run. Even though my legs didn’t want to go this morning, the rest of my body felt very strong. With two weekly upper body/ab sessions and one weekly yoga session, I can feel the difference in every single run. It’s been key in rebuilding my endurance. Plus I always feel so refreshed, centered, and balanced after yoga.

4) A 4:30 a.m. alarm on Friday morning is dreadful. But once I got my butt up and out the door to run those 4 miles, it was amazing. I clicked my Garmin on at 5:07 this morning. Nothing but me, the wind in the trees, and the birds chirping. The occasional car – but I’d say I saw no more than 6 total cars. And there’s something to be said about having your workout done before 6 a.m. (And I do run alone – with mace and a cell phone – you can never be too safe).

5)  8 Days til Cox Rhode Races. I once again meet the Cox Rhode Races half marathon course. This race is my PR race – I haven’t been able to PR the half marathon distance in a year. I actually have myself convinced that half marathons hate me. From the awful rain at Rock N Roll Providence last year, to my hip giving out at the Amica Half in Newport, to severe stomach problems at the Half at the Hamptons – me and 13.1 aren’t friends. Next Sunday, while I run next to Jess, Scott, Christine, and possibly Amy, I am going to stare down that 13.1 and own it. Even if I don’t PR – It WILL be an amazing race. I just know it.

I hope everyone had an awesome Friday! I’m off to bed. I plan on spending all of tomorrow (until my girls night out of course) studying my head off! And enjoying every second of this weeks rest day!

Goodnight! XOXO

Signature

Therapy & Yoga

5 Apr

How’s that for a creative title? I am so glad tomorrow is my rest day, I’m tired!

I told you yesterday that I’d tell you guys about physical therapy so that’s up first. I’m going twice a week for three weeks, for an hour long session. Today was Day 2. They start with ten minutes of heat on my hip and IT Band, which feels oh so nice. I call it nap time, they call it heat therapy. Then the PT (physical therapist for short) does ten minutes of trigger point therapy which hurts. so. good. I’m definitely cringing and making assorted other faces when he does this, because he’s asked me more than once “Does that hurt?” and I say, “Yeah, but it’s okay.” I’m obviously not your typical physical therapy patient

Then it’s on to the stretching. I get to dive right into a minute per stretch because I’m active, in shape, and flexible – isn’t that wonderful? (cue sarcasm) I’m doing a laying down hamstring stretch with a rope, and because I can bring my leg to a 90 degree angle to my body already, I have to flex the foot toward my head and really pull. Ah, I love it. Then there’s the laying down IT band stretch (both of these can be found in this Cool Running Article, Stay Loose: Stretches for Runners). That one hurts, my right IT band is all sorts of tight and knotted up. Then there’s the piriformis stretch, which is apparently excellent for people who suffer from sciatica (that’d be me), and is the hardest stretch for me to do. He also had me do some calf and shin stretches on an incline board, and then called me a showoff because apparently I made it look easy. Funny when you are in better shape/can stretch better than your therapist, isn’t it?

Today he also made me foam roll the IT band. And I learned ANOTHER new foam rolling trick. Once you find the trigger point, adhesion, whatever you want to call it (source of utmost freaking pain, or almost crying point, are two terms I prefer) rest on it, but also move around a teeny tiny little bit for 30 seconds to a minute. Um, ouch. I had to take Advil after today’s session. But, I can tell I’m getting much better already. 4 more sessions until my re-evaluation, I’ll keep you posted!

*********************************************************************

Next up, yoga.  Today I did this:

Half Tripod Headstand

Wicked exciting right? Plus I’m getting better at all the other poses too, like pigeon, and half moon (although I still need a block for this). I’m enjoying learning all of the real yoga terms for these poses too, and I think I’m getting used to the heat because I don’t seem to be sweating as bad.

Yoga makes me happy, and I love doing it before my rest day because once I’m done I feel so refreshed, then the next day I get to rest and enjoy the refresh even more.

I was going to give you guys a recipe tonight too but this is quite long enough! This weekend, I promise!

Have a great night and a happy Friday!

Signature

And the Verdict Is…

28 Mar

Patellofemoral syndrome (aka Runner’s Knee) and an overly tight psoas.

Now that’s a mouthful.

So, what does all of this mean?

The medical definition:

Patellofemoral pain syndrome (PFPS) is a syndrome characterized by pain or discomfort seemingly originating from the contact of the posterior surface of the patella (back of the kneecap) with the femur (thigh bone). (Wikipedia)

Runner's Knee

Source

My kneecap is literally just slopping around in there. It’s crunchy and straight up gross.

Psoas: As part of the iliopsoas, psoas major contributes to flexion and external rotation in the hip joint. On the lumbar spine, unilateral contraction bends the trunk laterally, while bilateral contraction raises the trunk from its supine position.[4] (Wikipedia)

Psoas

Source

As you can see from the picture, the psoas is extremely important in the function of the hip. Mine is beyond tight – like someone went in and cut a chunk of it out and now it’s short.

That explains both the knee pain, and the pain down the side of my leg.

The calf thing I kept talking about? That was just some muscle knots, they’ve been worked out. It isn’t my calf.

What does this mean for my running and racing?

I can run, if I feel okay with it. Right now, I don’t, so I won’t. I have a prescription for physical therapy, I’ll be calling them first thing tomorrow morning.

I have only one exercise restriction – no distance running.

And that means I can’t train for the Cox Rhode Races Marathon. I was also specifically told to not run the marathon. Boohoo. Sad smile

However, there’s a good chance I can still run the half. I am on a “play by ear” running status. The race is 38 days away.

What I have been told to do:

  • Cut back on my miles
  • Do more yoga (that’s not a problem!)
  • Stretch
  • Foam roll
  • Strengthen my quads
  • Pay CLOSE attention when I do decide to run
  • Take anti-inflammatories

If I do run, I’m to ice my knee directly after, as well as warm up with things like butt kicks and high knees.

I think I’m still in shock, that’s why I’m writing this with little to no emotion.

I’m just going to take it one day at a time and focus on healing. I can’t really do much else right now, right?

Anyone else ever had these troubles? Do you have any good quad strengthening exercises?

Signature

%d bloggers like this: