Four Day Week Friday.

Yikes.  Where has the last week gone.  I can’t completely blame my lack of blog posts on my level of busy-ness but rather because I am pretty lazy + sort of busy!  So to recap the past happenings of this week, here is another edition of random information Friday!

1) On Saturday I did my last long training bike ride before my upcoming 36 miler!  (it’s tomorrow, btw!)  I made it 26-27 miles in a little less than 2 hours and realized the kind of speed necessary to run a marathon in that time… crazy, really.  I can’t even bike that fast, let alone run!  I felt OK for most of the ride and I am pretty sure the ride tomorrow will be fine but towards the end, I started getting a little flare up of back pain.  I think I should be able to help that by taking a couple of breaks along the way and resetting my posture.  I’m hoping that’s all it takes anyways!  Looks like the weather is going to be very fallish which I am not ready for yet on my bike anyways?!  I have summer-y bike things but what about for cooler weather?!?

Pretty view on my 26 miler

2) My “long run” of the week was supposed to happen Sunday with sister.  Now, I am not sure if the utter failure of a run had more to do with the ride on Saturday, not eating enough carbs Sunday or some other outside factor but this run sucked.  Like mega-sucked.  Like I don’t really ever want to run again sucked.  I think I made it 7.5 miles and hated it the whole entire time.  I am clearly in a running funk and nothing seems to be able to help me break out of it!  Yuck.

3) In lieu of said horrible run, I am once again taking an extended break from rigorous exercise.  I just feel so burnt out most of the time lately and I am not sure if it’s just being lazy and out of shape or actually being “overtrained”, etc.  I am only taking walks this week, nothing else.  I’m hoping a little more rest will set me right again in the running department.  If not, I will either just cheer Sister on in the 1/2 marathon in two weeks or attempt to walk/run it also.  I’m planning to play it by ear until the very last minute.  Whatever is going on is so not like me that I can’t really force myself to run because I just loathe it if I do.  But this loathing feeling is now spreading to exercise in general which is REALLY not like me…  Maybe being in a race environment will re-kindle my love for running?  Either that or it’s going to be a long 4 months “training” for the Disney Marathon…

4) Last night was the first time I got to meet my Girls on the Run group!  We start next week with official lessons but this week was a meet and greet and it was so cool to have this opportunity to introduce ourselves as coaches before the actual training starts.  Hopefully all the girls enjoy the program, it seems like a very promising group of girls and the coaches also seem like people I will be able to get along with… although that could always change at a moment’s notice  But in all seriousness, I am very excited for the opportunity to make a positive impact in these girls’ lives and I am hoping I can live up to my intentions.

5) I’m headed out of town next week and I am going to miss this little butt so much!  It would be so much easier to leave him if he didn’t give this incredible guilt trip every time the suitcases come out… Poor bud!  I will miss you!

Irrational love of blankets and the color pink…

6) When did it get to be 1 week into September?  Just when I think the summer went fast, the fall proves it will fly by even faster!!

7) As proof that I am incredibly lazy + this year is going fast, my winter boots are still sitting in my office.  I really did plan to bring them home in like April.  Whoops.

Also envelopes I intended to return about 6+ months ago. #procrastinator

8) I am so, so, so sick of this election bull already… blech.  Still like 2 more months?!?  I am so anti-politics it’s got to be unpatriotic.  But when you are picking between a rock and a hard place… And seriously Mr. Ryan?  How in the heck can you not remember your marathon time by over 1 hour.  Why lie about something SO DUMB!?  Or why even talk about it at all…  But I bet with enough training he could probably pull off a 2:00 marathon, nbd.

9) This is the first year since I graduated college that I had zero sadness about not going back to school now that it’s fall!  And when did all the freshman start looking like small children?  I swear I am not THAT old.  Maybe a little but I still get confused with being a high schooler so apparently it’s just really hard to judge a person’s age?

10) That’s all I’ve got this week!  Hope everyone had a speedy 4-day week if you had Labor Day off and are now ready for another September weekend!  Happy Friday!

Workout Recap.

I had every intention of doing a weekly workout log entry blog post but somehow it’s been two weeks and I have not yet caught myself up to date.  Luckily I have at least been sort of jotting it down on some paper somewhere!  I think it will be important for me to at least track what I do manage to get in running-wise especially since I am not following any training plan to at least be able to track week-to-week.  Plus, then when everything totally bombs for me, I will be able to look back and remind myself why

So to catch myself up to date, here are my entries from the past 2+ weeks:

8/13: Physique 57 + upper body weight DVD
8/14: 2 mi run + 15 min total body weights
8/15: 2 mi run + Physique 57
8/16: 2 mi run + Ripped in 30
8/17: Rest
8/18: 4.5 miles + quick upper body circuit (pushups, bicep curls, tricep dips 12reps X 3 circuits)
8/19: 12 mile bike ride + 300-400m swim + Yoga DVD
8/20: 3 mi run + 15 min upper body DVD
8/21: 2 mi run? + Ripped in 30 ( I either walked or ran this morning… for the life of me can’t recall for sure which!)
8/22: 3 mi run
8/23: Walks + Yoga
8/24: 2 mi run
8/25: 10 mi bike ride + 40 min weights
8/26: 30 day shred + 30 min Thigh and Seat Physique 57

Overall, I have not been hitting anything super hard lately.  I’ve been trying to get back to feeling normal and exercising less has been feeling better for me and my leg issue so I’ve been sticking with that for the time being.  Also, I’ve had too many after work events lately, it’s been messing with my routine

One quick note on swimming, man, it made my shoulders/body so tired and sore for DAYS!  Crazy how something new on the exercise front really manages to send your muscles for a loop!  I’m hoping to get a swim in 1x ever 2 weeks or so once I decide which gym to join!

Hopefully these next few weeks I can up the ante on running and biking.  I have my 36 mile bike ride in 2 weeks and then a half marathon walk/run in 4!  Time is sure flying and I would like to at least attempt to finish these things, even if I come in last place

Post-Marathon PDR and a Brick.

This past weekend went incredibly fast and I am not really happy about it.  How can the weekdays drag out sooooo much but then once it’s Saturday or Sunday – boom, it’s time for bed.  If only I could find that job that let’s me work two days and have five off, I think my life would be complete.

This past weekend I did manage to get in a few workout type activities.  Sister and I visited a local gym to check out membership options so on Saturday we both checked out the treadmills and weights.  I was planning to tackle 50 minutes on the treadmill with a walk/run technique and did manage to make it.  It was incredibly frustrating to not even make it 5 miles in 50 minutes because my leg would start feeling a little painful if I tried to push it too much but felt perfectly fine if I went slow and took breaks.  Go figure.

My leg also felt tons better when I stopped than it did before I started running so I really can’t figure that one out.  I’m becoming more and more convinced it is totally sciatic nerve related though because that would explain the exercise eventually making it better once I stop.  I guess for now I just do what I can and stop if things seem like they are getting worse!  I’m just crossing my fingers I can shake this at some point before the big marathon in January!?!  So annoying though.  But anyways, I got 4.5 miles done and really didn’t feel like it was as hard as I thought it would having now gone almost 2 months since running more than 2-3 miles at a time!  We shall see if I am singing a different tune when I attempt a 9-10 miler….

I REALLY want to earn this :S

On Sunday I decided to combine a few exercises and attempted to bike to the gym to swim.  I almost died multiple times getting there (or so I imagine) but I did manage to get there and back in one piece  Biking with traffic was terrifying (as I imagined it would be) but also not nearly as bad as I thought.  I am hoping to find a route that allows the avoidance of a left hand turn though because those just plain suck when you are biking on the side of 2-3 lanes of traffic…

The ride to the gym took about 30 minutes and then I attempted to swim/float in the pool for 25 minutes or so.  I realized how badly I will need to practice this skill if I ever want to attempt a triathlon… I maybe swam 200-300 yards with many, many breaks in between.  Most sprint tris include at least a 400 meter swim that you don’t really want to take an extended break during.  Yikes!  I also need to practice putting my head under the water while swimming but I ALWAYS manage to get a nose full of chlorine.  I think I need to invest in a nose plug!

Maybe need some fashion sense also. In my defense, it was laundry so most things were dirty…

I’m hoping after a few weeks of getting back acquainted with the water that I will feel less intimidated by it and will hopefully start to like it.  It is a really fun way to workout, minus the chlorine inhalation part, and really makes your muscles work in ways they don’t normally.  I was quite sore on Monday to say the least!

I’m still not really sure what made the weekend go fast but it’s already Tuesday morning so I guess it is really, truly, officially over… but only 4 more days to the next weekend, right?!?

Did you do anything fun over the weekend?

Friday Fun.

I have had so many issues this week I am just glad I made it to Friday!  In lieu of making my brain work to come up with a list of what’s all been going on, I am going to borrow my blogging buddy Allison’s survey she posted yesterday!  (Hope that’s OK, Allison?! )

This or That: Health and Fitness

1) Run/workout in the heat and humidity or freezing temps and snow? - Freezing temps for sure, no question.  I have run in snow storms, freezing temps, with snow all over the ground and always finish those runs.  The ones in the summer when I get hot, almost always end on a sour note…  Although to be fair, I almost always run in the morning before the heat really is an issue so I still say summer is my favorite season to run in!

Soooo cold!

2) Have washboard abs or flat abs? - Like this is even a choice I have in real life… ha!  But I might as well say washboard since it’s never going to happen either way!

3) Dr. Oz or The Doctors? - I do really think one of the Doctor’s is cute but I’ve actually never seen the show so I have to say Dr. Oz rates here.  Plus he worked out with Shaun T!

4) Cardio or Strength? - This is probably sacrilegious to say on a running blog but I love strength so much more!  If I could only do one exercise the rest of my life, I would much prefer Strength!

5) Cravings:  protein or carbs? - This really depends on the day but 90% of the time it’s probably carbs.  When I have too many carbs I really do crave meat, steak especially so I don’t think I would be happy only eating one or the other for the rest of my life!

6) Jillian Michaels or Bob Harper? - Bob, Bob, Bob, Bob!  I always liked him better on Biggest Loser and I like his workout DVDs better than Jillian’s (but I do really like hers too!).  So I will forever be on Team Bob!

7) Frozen Yogurt or Ice Cream? - Ummm, hard one.  Like choosing between Birthday and Christmas for your favorite “holiday”… I think I have to say Frozen Yogurt.  I remember being probably 8-9ish years old and being obsessed with TCBY and their parfaits!  Tragically the location I always went to closed shortly after that but I recently found out there is one just a few miles from my house!!  Whoop!

Tired of this picture yet?

8) To train:  upper body or lower body? - UPPER BODY!  I hate, hate, hate lunges and only semi tolerate squats.  Feeling the burn in my biceps/chest/tris makes me very happy

9) Protein powder or food with protein? - Protein powder makes me gag.  I’ve likely just never found one I like but ick.  Real food all the way.  Unless I develop a keen love of chalk, I doubt this will ever change.

10) Lunges or squats? - See No. 8 for the answer of neither.  But if I have to pick one… squats.

11) Sweet or salty? - Normally sweet.  Ok, maybe always sweet

12) Workout attire:  cute or comfy? - I would like to be able to say “cute” but in all reality, I can’t really say either.  Workout clothes always fit me stupid so they aren’t often what I would classify as “comfy” and they sure as heck are not cute!  I am lucky if I am not 100% embarrassing most days!  I’ve been known to wear some special combos when out and about… like really special.

13) Body Pump or heavy lifting? - Ehhh, another neither?!  I used to love Body Pump but it got old and I really never liked “heavy” lifting.  I like lifting slightly lighter weights for more reps so whatever that means for an answer, I am not sure

14) Yoga or Pilates? - Sister, shut your ears/eyes but Pilates!  I’ve never gotten along well with Yoga but I am quite fond of Pilates!  Now I just need to find a new DVD or a place to take classes so I can see all the benefits it can offer!

15) Nike or Adidas? - NIKE!  I have always been a big Nike freak, shoes, clothes, Nike+ workout equipment, etc., etc.  And my recent return to them for shoes has been going well so that makes me even more of an advocate  I just don’t think I ever liked those Adidas stripes… they looked too intense.

New Nikes

16) Running on the treadmill or outdoors? - I really am not fond of the treadmill but I think I would benefit from doing more speed related workouts on this machine so I can start working on getting faster without going all crazy outside.  Slow and steady!  But outdoors is for sure my preference here!

17) Whole Foods or Trader Joe’s? - Hard choice again… I would give it to Trader Joe’s if it were not for the Whole Foods salad bar.  That just really trumps TJ’s in so many ways!  I just really wish there was not a $50 cover charge at whole foods… At least TJ’s is cheap!

18) Summer or Winter Olympics? - This used to be Winter but in the last 2 Olympics, I have really become a Summer convert.  I just love watching the running, swimming, cycling, mountain biking, BMX (not even joking), track & field, gymnastics!  So many interesting things to watch! (Plenty of weird ones too, though…)

19) Exercise classes or exercise videos? - Exercise videos.  I hate working out in front of/around people.  I feel so much better at my own house.  Probably also because when working out at a gym I feel like a giant towering over everyone else in the classes… why do I always feel so TALL at the gym! #tallgirlproblems

20) Steamed veggies or roasted veggies? - Ehhh, roasted, I guess.  I’d rather not eat veggies.  Does that make me a bad person?!  But normally roasted = dipped in ketchup for then I am a fan!

I love little survey’s like this – it’s always fun to see other’s responses as well so… what are some of your preferences in the list above?!

Have a great weekend!

#FitStreak: Week 4 Recap.

How is this the end of week 4 already?  I feel like this streak just started and I was (Pre)#FitStreaking…You know what that also means?  Summer is nearing it’s end.  This is one summer I am ready to be done with though.  It’s been so blasted hot (although not this past week) that it’s been such a waste.  Hopefully we are rewarded with a nice fall!  Here is how I kept active these past 7 days:

Monday: 3 mile run + Physique 57
Tuesday: 2 mile run + 15 min lower body DVD from Jackie Warner
Wednesday: Physique 57
Thursday: 2 mi run + Ripped in 30 with Jillian Michaels + 30 min Physique 57
Friday: 2 mile walk
Saturday: 5k that I owe a recap on!!
Sunday: 22 mile bike ride + 30 day shred

I’ve also been going well with my #plankaday goal!  Nothing super long and noteworthy but just trying to build my core strength one day at a time!

Physique 57 is kicking my butt, literally.  I’m thinking it’s going to finally be an awesome option for cross training for running though!  It works all those muscles you don’t realize you have with zero impact and very little cardio.  It says to try to do the DVDs 3-4 days per week so I’ve been trying to fit that much in for a few weeks to see if I can feel the change.  I’m still feeling like an inflexible cow though… I have no idea what happened to me.  I used to be rather flexible and now can hardly reach my toes?!?  I know I babied my back after I hurt it and I think by doing so, I have completely messed with my lower back flexibility which impacts so many stretches.  Grrrr…..

I guess this streak is officially over??  But I think I will keep going for a few more weeks or maybe longer?  What’s 20 minutes, right?

A New Kind of Race.

Yesterday, I signed up for a race.  Not another running race luckily… although I always have to talk myself off of that ledge.  Also, not a triathlon even though I really want to give one of those a try too!  This time though, I signed up for a bike ride!  I guess you probably don’t really call it a race when I am involved but regardless, I am pretty excited!

I signed up for the Krankin’ for Kids ride which is held only a short drive away from my house and I picked to attempt the 36 mile route (a mid-metric century if you will!).  This should be a good distance for me with about a month more of riding.  I’m hoping this weekend I can fit in a 22ish mile ride and try to also get in at least one 25-28 miles ride before the race.  I think that should give me enough butt endurance to sit on a bike that long!

One thing that I am excited about for bike races is the whole rest stop phenomena!  In running, you only stop in the worst case scenario but in biking, it’s really no big deal to stop and stretch, drink some water, eat a little something and go back on your way!  This should be good for me to practice taking things easy and not making every single thing I do a stressful event.  Also should help with the stress of training for it as I always have the option to take a break!

I only have two main goals for this race:

1) Don’t embarrass myself; and
2) Get used to riding near other bikers.

Going to try not to crash!!!

I should be able to get a little experience with both of these without much training.  I will be practicing the whole clipping/unclipping at stops thing though… or #1 might be more of a concern that I can’t avoid.  I also should probably try to determine what I should wear that won’t make me look like a clown on a tricycle.  I seem to be very good at combining workout clothes combos to really set a new element of style for the fitness world  I should probably also practice riding up hills… so many little things to work on now!

I am mentally prepared for my upcoming half/full marathon(s) to not quite go as I would secretly like so maybe this biking thing will be a good diversion?  Since not all my eggs will be in one basket with determining what makes me feel like I am being active/setting new distance records for myself.

The race is in one month so I guess I should go hit the trails for a ride!

What kind of race/what particular race would you like to sign up for if there was nothing limiting your ability to do so?  (either physical, time for training or financial).  I would have to say a Half Ironman, as crazy as that sounds… I did say there would be nothing limiting me!

#FitStreak : Week 3 Recap.

FitStreak is still going strong in this house!  I’m on day 22 of the streak and still loving it.  My last week of workouts looks like this:

Monday: 30 minute walk
Tuesday: 2 mile run + Upper body weights
Wednesday: Walk(s)
Thursday: Physique 57 + 2 mile run
Friday: Long Bike ride + Physique 57
Saturday: 5k run + 30 day shred, Level 2
Sunday: 17 mile bike ride + 15 minutes upper body weight DVD

Also, every day of August has been complete with walking at least 10,000 random steps and doing a #plankaday.  I made it to a 2:00 plank the other day but it was so hard… I need to keep working at this until that’s not such a struggle to hold.  Who knew 2:00 could feel like forever!

I’ll likely try to keep runs short and slow again this week to max my healing potential before marathon training starts again!  I do have a 5k next weekend and only time will tell if I actually “race” this (comical for me to use that term, really…) or just walk/run it.  Either way, it should be runfun and is for a good cause.  I was hoping I could bring The Dog but was told no… Something about no animals allowed on school property

Only one more week of the official streak but I have grand plans to keep this going a little longer at least.  Even when I need a rest day, it’s still not hard to get in a slow walk for 20 minutes or a little yoga/stretching that counts towards the streak.

Hope everyone had a good weekend.  I really hate Monday’s but at least it’s only 5 more days until the next weekend…

What’s one workout you did last week that really challenged you?

Weekend Workouts.

This past weekend was rather slow in the organized event line up for me but was very full of exercise related events in the form of me doing them as well as me watching them on TV!  I don’t even want to add up the amount of time I spent planted in front of the TV watching Olympians make me feel like a lazy human  Even the kids I babysit for were enthralled by the events on Saturday night so I didn’t have to do anything except explain what the pummel horse is!

Saturday was the day I set out for my longer bike ride of the week.  I hadn’t really gotten much time to ride earlier in the week so it was nice to be able to spend some quality time “in the saddle” (learned that one watching Women’s Cycling the other day )  I ended up covering about 18 miles which was a good amount for working up to something longer.  It was long enough that I felt like I’d worked pretty hard but not so long that my body ached or anything.  I am feeling more and more confident on my bike each time I ride.  I am finally not getting a major panic attack every time I start or stop on the darn thing!  (Now it’s just a minor attack).

By going 18 miles, I ended up venturing further on the bike trail than I’d ever been before so I came upon this scary little serpentine thing that they worked into the bike trail to make people slow down before crossing the railroad tracks.  That was by far the most scary event of my weekend.  That and being tailed closely by some dude on a bike as well.  When I said, “please go ahead” he was like “I’m waiting for someone actually” and I wanted to reply then leave me alone!  Why are people so rude on bikes?  This is one thing I am really not liking about biking….

After the bike adventure, I came home and did Level 2 of 30 day shred and waited for sister to be done with her AM yoga class.  After she got home, we both ventured out to a running shoe store to attempt to find some new shoes.  A friend of hers had recommended Performance Running Outfitters so we went to go see what they had to say about what kind of shoes we should wear.

I really liked this shoe store compared to the last one I’d visited because they actually videotaped you running on the treadmill and then you could watch it to see what your feet were doing.  It was very interesting for me to see that I have a little late stage pronation when I run which likely messed with my ankle and knee and might semi-explain my recent issues!  It was weird but after running slowly on the treadmill for like 5 seconds in the shoes that made my feet work the best, my knee felt so much better!  It was so weird how quickly the pain improved.  I’ve been struggling with this issue for weeks!  And it still seems to be doing a lot better even days later… weird.

What kind of shoes did I end up with you may ask?  Nikes.  I feel like a total hypocrite because I am sure I have said some not so nice words about Nikes in the past when I was such a firm believer in the dramatization that the barefoot running books all lead you to believe about Nike – that they created the running shoes that lead to people’s problems.  I think the thing I am realizing is that barefoot works better for some people and more supportive shoes work better for others.  And it’s a matter of finding what works for you and not judging what works for other people!  I still do love my Vibrams for walking though!

The shoes I got are not really corrective by any means but rather help prevent my ankle from rolling and creating an issue (hopefully anyways!).  It’s funny though because I ran in Nikes FOR YEARS before switching to fancy running shoes and never ever had issues!  Hopefully rediscovering my running routes helps me in the long run.  But who knows… I could very well be singing another tune in another 6 months !

Also got “The Stick” – works Amaaaazing on massaging your calves!

My new Nike LunarGlide 3 shoes!  I’m a little concerned they don’t actually make these anymore… Hopefully when these are worn out I can find something comparable… That would be just my luck!

Then on Sunday, I just had to give my shoes a little test run.  It had been 5 weeks since my last run so I was not expecting much but it ended up going better than I thought it would!  I wore my new shoes!  and just did a short 2ish mile loop around my house.  I ran for a few minutes and then would walk a little just to recover but I probably could have kept up the “running” for the full 2 miles.  Now that I am back running, I am planning to go s-l-o-w-l-y to hopefully avoid aggravating anything.  Going slow also helps me work on my form better and pay attention to how I am landing to further help with injury issues.

Wearing a marathon shirt to run 2 miles. And no, I never clean the kitchen…

My knee/leg felt a little weird and stiff at first but as I went on, it actually started to feel quite a bit better which is encouraging!  I’m hoping this keeps being the case!  I’ll set out for another run this morning and I am hoping for the best!

After the “run” I also wanted to put in a few more miles on my bike so I set out for another 12 miles to wrap up the weekend with 30 miles of biking!  My car did not even move that far this weekend!  It was really nice to get to cover so many miles but feel absolutely fine the day after.  If I would have ran that far this weekend, I would be wiped!  Biking is so much more efficient ;)

More Olympic watching action then followed!  Go Team USA!

Anyone else being extra inspired to workout because of the Olympics?  I know watching Women’s Cycling on Sunday morning is what made me eager to get out on Sunday!

#FitStreak: Week 2 Recap

I totally messed myself up with how I number my FitStreak posts because I started a week early.  Oops!  I’ll try to remember this next week and be a little less confusing  I recall running into this same dilemma when I was posting Marathon Monday posts!

But regardless of how I number this post and all previous posts, this is the end of week 2 of the FitStreak started by Allison at Running Through Red Lights!  I can’t believe it’s been two full weeks already!  Even though last week really seemed to drag, it’s still crazy how fast this summer is going as a whole.

This past week was still very light on the running…  Hopefully I am on the path to ending this streak!  More on that tomorrow  But I still managed to have a few good workouts throughout the week.  Here is how I stayed busy in the Streaking department:

Monday: 30 day Shred Level 1
Tuesday: 5 miles walking
Wednesday: 30 min bike ride + 15 min upper body Jackie Warner DVD + 15 min lower body Jackie Warner DVD
Thursday: Ripped in 30 Week 1 + Pick Your Spot Pilates
Friday: 30 min walk + grocery shopping
Saturday: 75 minutes biking + Level 2 of 30 day Shred
Sunday: 50 minutes biking + 2 mile walk/run! + 40 minute total body Jackie Warner Circuit

After a workout heavy weekend, I am SORE!  My obliques and quads especially… I think a lighter streak day is in order for today!

Hard to believe this is the half way point!  I know I can keep powering through to the end.  It’s very eye opening to realize how easy it is to fit in 20+ minutes of exercise every day.  Even if I’ve only intended 20 mins, I still almost always go 30 mins or more.  I really have a hard time remembering what it was like before I worked out 5-7 days a week… it’s funny how that concept has become so foreign to me now!  What is rest like?  I’ve forgotten  Maybe if I was better at resting, I would be better at not getting hurt  Probably not…

Do you take complete rest days?  Or just do something more relaxing like take a walk or yoga, etc.?

S-T-R-E-T-C-H.

I never used to be a big believer in stretching.  I always felt like it was a waste of time and made your xmins of exercise turn into xxxxmins of exercise and there was just no point.  But then I started Marathon training and started getting all sorts of problems with my legs, back, etc.  I really attribute this to trying to do too much, too soon.  I should have never been doing “speed” work when training for my first marathon but all the plans I found to use included that so what was I to know?  Well, now I know and I am still paying the price for that (4+ weeks later).  Also, I never knew certain shoes have distance limits.  Like my favorite shoes are perfectly fine shorter distance shoes but once I hit 16+ mile runs more weekends than not, I likely should have been a little more sturdily shod.  Live and Learn.

A few months back I got the Run Less, Run Faster book with a gift card that was left over for Christmas.  I thought this training plan might be good for me to use but I have since realized all that speed is most likely what has caused me problems for a whole training plan based on speed is not maybe the best fit for me.  BUT, they had a stretch routine in the back of this book that I have been doing religiously for the past 3ish months and you know what?  Stretching makes a HUGE difference!  Like Huge!  I still have tight muscles but I can tell I am greatly improved over what I was when I was not good about stretching every day.

It does take dedication to doing it every day for awhile though.  You need to get it as part of your habit.  The only real way to do this (for me anyways) is to make yourself do it for 21+ days straight and then after that just do it as often as you can.  I also think the 21 days gives you enough time to see the benefits and be more inclined to keep it up.  In my totally untrained opinion anyways

So since I am not sure if I can fully share the routine from the book, I will just give you a little taste of what leg muscles I make sure to stretch every day.  I’ve actually added to the books plan some to include a few more trouble muscles groups for me.  If you don’t know specific exercises for these muscle groups, a quick google search should give you tons of options!  And really, I don’t know if it matters so much WHICH stretches you are doing but just that your ARE doing them.  Every.Day!

Disclaimer: I am not a trained professional but these are just some of my favorites.

1) Quads – My favorite is the flamingo stretch but grab your left foot with your right hand and vise versa.  The difference over same arm/leg is huge to me!
2) Calves (calfs??) -
3) Hip Flexors – the standard standing or kneeling one should work!
4) Hamstrings – my acupuncturist gave me one but even a downward dog would do the trick here too.
5) GLUTES – I always feel this stretch the deepest…
6) Abductors/Adductors.
7) IT Band.  FOAM ROLL!  Nothing is quite as effective.
8) Lower back releases (so especially important for my gimp back)

10) Bird Dog exercises – This is important for me to help build core and back stretch/flexibility
11) Plank.  Nothing beats a plank.  Nothing.  I am up to 1:30 holds!  Someday I will shoot for 2:00 (that’s minutes, not hours – lol)
12) Full body release – either laying down or forward fold. (FYI I can’t stretch as far as this picture shows either so don’t feel bad )

I am obviously not a trained PT or anything like that but all of these stretches are pretty common and like I said before, finding something that works for YOU is the important part.  I also tend to break all these up throughout the day… quads and hamstrings when I first get back, calf raises at work after my lunch time walk, etc., etc.  It helps me actually stick with it!

So hopefully, you can find one or two new stretches to add to your routine (either here or somewhere else) for a trouble spot you have been fighting.  Your muscles and running form will THANK YOU!

What’s your favorite stretch??