Visualization

Sometimes, when you are running and working hard, it is difficult to keep going.  You might be giving it your all, breathing hard and working up a sweat and wondering how you can keep up the pace.  

I just started running this summer.  I have run a few 5K races, and each time I have a different mindset.  Sometimes I am excited and positive and ready to do my best!  But, unfortunately, other times, I want to quit as soon as I have begun - negative energy fills my mind and I wonder why I ever thought I could be a runner.  

One of the most effective methods I have of pushing forward is visualization and using mantras. Instead of focusing on the discouraging thoughts, I force myself to conjure up a positive image.  Sometimes I think of the finish line.  I often run in events organized by Premier Races.  That group always puts a giant inflatable arch over the starting/finish line.  I focus on that arch in my mind and picture myself running through it.  I visualize the time clock and picture a favorable running time on it.  These mental images help me to continue onward and maintain my pace.

I also develop a mantra as a run; an encouraging sentence or two that gives me that extra drive.  Sometimes it's as simple as "I can do it!" or "Keep going!".  These visualization and mantra techniques engage my mind to support my body as I run toward the finish.  

I needed these methods to help me get through my workout today!  It was hard!

Today's workout:

15 min. stretch

5 mile VO2 max run:

1.o mile @ 0% inc./5.5 mph

.25 mile @ 3% inc./8.5 mph

.25 mile @ 0% inc./6.0 mph

(repeat 5x)

.25 mile @ 0% inc./8.5 mph

1.5 mile @ 0% inc./6.o mph

Running Music

I am a relatively new runner, and have been searching for tools to help me improve since I started. One of my favorites that I have found is Podrunner - free downloadable podcasts of running music. What makes these special is that they are more than just a playlist. The music is carefully tempo-controlled and the podcasts are labelled with the BPM (beats per minute) range. This helps you reach your stride and run smoothly. You can choose the mix that best matches your desired pace - mixes start at 130 bpm and go up to 180 bpm.

Today, I used the other type of podcast DJ Steveboy has created, Podrunner Interval. He has developed sequential podcasts to be used for runners training towards a 5K, 8K or 10K. Each training program contains several increasingly difficult interval workouts. The mixes increase in length and tempo as the weeks go on. In each podcast, a tone will sound indicating that the runner should speed up, and then sound again to notify the runner to slow back down. The tempo of the music speeds up accordingly with the interval.

The music is all electronica/house/techno music, with no or few lyrics. I find it energizing without being distracting. The podcasts provide enough direction to make me feel as though I am progressing, but give me the freedom to set my own pace. I would recommend them, particularly for a runner who needs a training regimen.

Today's workout:
30 min. interval run
30 min. strength training, focus on legs

Out of the Mouths of Babes

My silly daughter G, out of the blue, made this comment at the dinner table tonight: "It's really important to exercise because if you don't you'll get a BIG TUMMY!!!"

Wow. I guess the message is getting through! We try to frame the exercise conversation more along the lines of healthy bodies, but clearly, G is discovering the importance of physical activity. After her observation, we discussed the importance of respecting everyone and not making rude comments to any about their size or shape, since we all have different bodies!

However, we did use this teachable moment to talk to the girls about the importance of making healthy choices, and integrating physical activity into their daily lives - things like ballet, playing on the swing set, sport camp, horseback riding and their usual crazy running around. One of our family goals is to set an example for our children of healthy lifestyles so they will continue to be active throughout their lives.

Jump up!

Cross-training in general is a good idea to add to your workout regimen.  Even if your main focus is running, adding new exercises and routines will increase your motivation and improve your overall performance by strengthening and toning different muscles.

Plyometric exercises are those designed to produce fast, powerful movements to improve sports performance. "Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump." (Wikipedia.org)

I incorporated some plyometrics into my workout today as a part of my ongoing goal of increasing my speed.  These exercises can easily be modified by changing the number repetitions or the height of the platform.  I used a Reebok Step with one set of risers.

Side Jump

Stand to the right of the bench.  Jump up laterally to your left, onto the bench.  Immediately jump back down.  Continue jumping without coming to a full stop between jumps.  Do 20 repetitions, then change to the other side.

Platform Side Hurdle

Stand to the right of the bench.  Jump up laterally and completely over the bench to the left side.  You will need to propel yourself higher into the air for this jump.  As soon as you land, jump back over to the other side.  This is one repetition - do 20.

Single Leg Jumps

This exercise improves leg strength as well as balance.  Go to the short end of the bench and face the bench.  Stand on your left leg only.  Jump forward onto the bench and land on your left leg, keeping your right leg lifted.  Jump back down onto your left leg.  Complete 20 reps, and then switch to your right.  Keep the non-working leg lifted for the entire set.

After you are done with these jumps, complete the entire routine again.  If this much jumping is difficult for you, try doing squats or another exercise in between sets.

Today's workout:

30 min. elliptical (weight loss interval)

30 min. strength training & plyometrics

Lookin' Good and Feelin' Fine

I am a big believer in the importance of cute workout clothes.  How you look on the outside can help how you feel on the inside:  this truth reflects one of the reasons I work out in the first place, and it informs what I wear when I do exercise.  Wearing a grungy T-shirt and big sweats may be easy and cheap, but it makes me feel and look sloppy.  When I wear a cute gym outfit, I feel better about myself and motivated to go work out.

So --- I am always on the look out for new, stylish fitness apparel.  I decided to check out VSX Sport (Victoria's Secret sport line) today because I had a $10 off coupon.  I was pleased to see they have an adorable new line of graphic T-shirts.  They do not appear to be available online, but they had about 20 different designs available in the stores, in many different colors.  They are priced at $22.  The cotton fabric is thin and soft (very comfortable for exercising in the gym or running outdoors).  The pale blue shirt that I bought reads "Let's run away together" and has an image of two runners.  They also have a line of yoga tanks with phrases like "Breathe", "Exhale" and "Relax".  I also purchased a wonderful pair of tight, knee-length yoga pants with a V-shaped waist, priced at $35.  Even though they are labelled "yoga" pants, they still have a little key pocket inside the waist which means I can wear them running too.

Great finds!

Try it Out

Each week, we receive a delicious bag of fresh, local produce from The Greener Grocer, located in Columbus' North Market.   Our most recent bag contained a bundle of mint and lavender from Blue Owl Garden Emporium LLC, and they provided a recipe for shortbread using those herbs that sounded too good not to try.  I made it tonight and my husband pronounced it "gourmet-level delicious!" - and coming from him, that's quite a compliment!

Here's the recipe for you to try too:

Lavender and Mint Shortbread

Time:  30 min. prep / 1 hr. chill / 20 min. bake

Ingredients:

1 1/2 cup butter, softened

2/3 cup sugar

2 Tbs. finely chopped lavender florets

1 Tbs. finely chopped fresh mint (such as Kentucky Colonel)

2 1/3 cup flour

1/2 cup cornstarch, arrowroot powder or potato starch (I used corn starch)

1/4 tsp. salt

Directions:

1. Cream butter, then add sugar and herbs, continuing to beat until light and fluffy.
2. Add flour, cornstarch, and salt.  Mix to combine and then beat until well mixed.
3. Divide dough in half, flatten, cover and chill until firm (about 1 hour in the refrigerator).
4. Heat oven to 325 degrees.
5. Working with half of the dough at a time, remove from refrigerator and roll to thickness of one-half inch on floured surface.  Cut into desired shapes.  Use a cookie press for decoration if desired.
6. Bake 20-25 minutes on parchment-covered cookie sheet.  Cool slightly before transferring to wire rack to cool completely.  For added flourish dust lightly with powered sugar flavored with lavender flowers.

Sweat it out!

Last night, I had a wonderful night with my friends - drinks at the Blue Danube (you can finally see your drinking buddies now that smoking has been banned!), a spicy and delicious dinner at nearby Blue Nile, and more drinks at Spagio Wine Cellar, followed by ice cream at Columbus' own Jeni's.  

Needless to say, I woke up this morning feeling less than stellar.  I wasn't sure if I had the motivation to even go to the gym, let alone tackle anything remotely challenging.  However, one of the best pieces of advice that I have heard is: just get your gym clothes on and then when you have the opportunity to go the gym, you won't have any excuse.  It just puts you in the right frame of mind.

So even though I lingered a little longer at home than I normally would, I got dressed and went to the gym.  Tempted to do a weak basic run, I bit the bullet and charged ahead with the full-on lactate threshold run that I modified earlier in the week.  This time, not only was I able to complete the full workout, I did so without significant fatigue.  And it felt amazing to sweat out all the bad juju from the night before.  I felt one hundred percent better after completing the workout, and so glad that I didn't wimp out and stay home!

Today' workout:

15 min. stretch

55 min. run:

1.0 mile @ 0% incline 5.0 mph

1.5 mile @ 1% incline 7.0 mph

.5 mile @ 0% incline 5.0 mph

1.5 mile @ 1% incline 7.0 mph

.5 mile @ 1% incline 6.0 mph

1.0 mile @ 1% incline 5.0 mph

Fun Stuff

Today I had a great time attending a workshop at the Arts Castle in Delaware, Ohio. This workshop, taught by Lisa Ohmer of European Papers, was about Artist Trading Cards.

Artist Trading Cards (ATCs) are a relatively new phenomena that started in Switzerland and has spread globally in popularity. An inspired evolution of sports trading cards, ATCs give artists a chance to experiment and share their work in a miniature format (2 1/2" x 3 1/2" - the size of a baseball card). They can be created with any kind of medium imaginable - paper, fabric, wood, clay, metal.

One of the principles behind ATCs is that they should not be sold. They are for trading and sharing with other artists. If you see an ATC that you like, you create your own and send it to the artist and ask for a trade. Sooner or later, you will receive an original creation in return!

At the workshop today, we learned about the history of ATCs and practiced several different techniques for creating ATCs. I was able to create 6 ATCs in the course of the 3 hour workshop.
What an amazing opportunity to create art with all manner of possibilities! The size of the ATC makes it unintimidating and quick to produce. The results and reactions from the ATC can be much bigger than the actual dimensions of the piece.

The Arts Castle is currently hosting an ATC exhibit called "Playing with a Full Deck" that showcases ATCs made on playing cards.

Change it up!

Sometimes, we start with a goal and while we are working toward it, we can find that it is too easily attainable or too difficult to achieve. For an attainable goal, the easy thing to do would be to say, "Hey, I did it!" and stop there ... instead, we can set a new goal and continue working hard. On the other hand, if the goal is too challenging, we can be tempted to feel overwhelmed, stop trying and just give up.

When working toward a goal, I suggest to just keep trying. Keep challenging yourself according to your own body, your own needs, your own level. Every person's body is different. Just because the girl on the treadmill next to you has been running 8.0 mph for the past 30 minutes doesn't mean that you have to. However, that doesn't mean that it's OK for you to just walk leisurely while reading US Weekly either!

Today, I started out with the goal of completing Women's Running "lactate threshold" run. I intended to complete the following:

1 mi. @ 0% inc. 5.0 mph
1.5 mi. @ 1% inc 7.0 mph
.5 mi @ 0% inc. 5.0 mph
1.5 mi. @ 1% inc 7.0 mph
1.5 mi. @ 0% inc. 5.0 mph

However, while running the first 1.5 mile set, I began fatiguing and realizing that I would likely not be able to complete my run at the levels I had pre-determined. Instead of jumping off the treadmill to try something else or slowing down completely, I simply tweaked my workout a bit to make it more manageable. I ended up completing the f0llowing run:

1 mi. @ 0% inc. 5.0 mph
1.5 mi. @ 1% inc. 7.0 mph
.5 mi. @ 0% inc. 5.0 mph
1.0 mi. @ 1% inc. 7.0 mph
1.0 mi. @ 0% inc. 5.0 mph

Although I didn't fully reach my goal for today, I am at least working toward the goal, keeping the challenge in mind. I have the finish line in sight. Never be afraid to modify your workout so that you can keep working.

My mantra for today's workout: "If not today, then tomorrow."

Today's workout:
15 min. stretching
5o min. run
15 min. moderate strength training

Just Finished Reading

Unaccustomed Earth by Jhumpa Lahiri

You may be familiar with Lahiri from her novel, The Namesake, which was made into a movie with the title starring Kal Penn (Kumar from the Harold & Kumar movies).  

This book is a collection of short stories, all featuring Bengali characters.  Each story centers around the idea of fitting in to an "unaccustomed" land.  It tells the story of assimilation, the the inability to assimilate, with characters of varying ages, and the different coping mechanisms members of the same family use.

Although I normally prefer novels to stories, I enjoyed these as each story felt like a novella.  Even in a few pages, you feel invested in the characters and their feelings.  You don't have to be an immigrant or the child of an immigrant to understand being an outsider, of straddling two worlds.  However, her stories definitely provide insight into the American-Bengali world.  In addition, she deals with issues we all may face: aging parents, alcoholism, falling in love, accepting a new step-parent, infidelity, dissonance between generations.

The first section is a series of individual vignettes, while the second section contains three stories interwoven with each other.  

I found this a quick, interesting read and would recommend it to others!

Core Work

Building your core muscles is important no matter what sport or physical activity you are involved in. I'm always looking for new exercises to firm and tone my abs. Here a few moves that are done with a medicine ball and a partner, since working out with a friend is twice as nice! I use a 6 lb. medicine ball, but you can go heavier or lighter depending on your abilities and the level of challenge that you seek.

Oblique Twist with Medicine Ball
This exercises works the sides of your abs. Have your partner stand back-to-back with you. Hold the ball at waist level, and twist back and forth laterally, handing off the ball to your partner. That is, hold the ball in your left hand and quickly move it over to the right and hand it over to your partner, who does the same move and hands it back to you. Repeat at a rapid pace for thirty seconds, then switch directions and do it again.

Ab Crunch with Medicine Ball Throw
In this exercise, one partner lays on her back in a crunch position, with knees bent. The other partner stands, facing the other, toes touching. You throw the ball back and forth as the partner on the floor crunches. The one on the floor crunches up, throws to the standing partner. The one standing throws it back, and the one laying down crunches down with the ball and throws it to the standing partner again. Continue for thirty seconds and then switch positions.

Medicine Ball Chest Pass
Stand about seven feet apart from your partner, facing one another (about the length of a yoga mat). Hold the ball at chest level, with your palms facing out. Throw the ball back and forth with your partner quickly and forcefully. Alternate this activity with the next one.

Medicine Ball Squat and High Throw
Maintain the same position as in the previous exercise. This time, squat down with the medicine ball, and then throw it in a measured, high arc to your partner, who should squat and throw it back in the same manner.

These exercises will help with ab strength and also work arms, chest, legs and shoulders, as well as improving balance. They are a fun way to change up your workout.

Today's workout:
15 min. easy pace run
30 min. core class
30 min. weight loss interval on EFX (2.5 miles)
60 min. power yoga

Getting Zippy with It!

Since I have started running, one of my main goals has been to increase speed. I have no desire to run a marathon; the 5K distance is perfect for me. I have steadily been chipping away at my run times since my first 5K race.

I looked to this month's Women's Running magazine article, "Get Faster!" for tips on improving my speed. I tried the VO2 Max workout on the treadmill today and it was fantastic! I was working hard and sweating! I attempted the workout, but quickly aborted it, yesterday after I felt like I was going to fall off the treadmill - I was pushing myself too hard. Today, I slowed the speed down to a more manageable pace where I was still challenged, but could explore a new workout without reaching the point of complete exhaustion or risking injury.

Women's Running defines VO2 Max as "maximum oxygen uptake ... describes the body' ability to utilize oxygen to create energy during exercise." They suggest running at 90-95% of your perceived effort. Today, I was probably running at 80%, and next time I will push it up a notch. Here's what I did today:

warm-up: 1 mile - 0% incline - 5.0 mph

.25 miles - 3% incline - 8.5 mph
.25 miles - 0% incline - 5.0 mph
(these two sequences were repeated 6 times)

cool down: 1 mile - 0% incline - I started at 5.0 mph and continually increased speed at random intervals until I finished at 6.5 mph.

I ended up running 5 miles in a little less than an hour. The magazine suggests mixing VO2 Max workouts in with basic speed runs as well as runs for lactate threshold. I am going to try out these other plans and we'll see what our next race results show!!

Energy Balance Yoga

D had a playdate most of the day, so unfortunately, I did not have an opportunity to get to the gym.  I thought about taking a run outside, but didn't really have the motivation.  In fact, I thought about skipping a workout altogether, but decided I needed to "force" myself to do SOMETHING.  

So I pulled out one of my yoga DVDs.  I rarely use these, but they good for these kind of moments.  I bought most of them before I was "serious" about yoga, and doing them now shows how mindfulness about the body can change your workout entirely.  I was glad that I changed my mind and chose to exercise.

Rodney Yee is a well-known yoga master, trained in Iyengar style yoga.  The Energy Balance DVD is divided into five sections: Awakening (warm-up), Centering (balance flow), Creativity (sun salutation-style vinyasa), Reflection (seated forward bends), and Surrender (restoration and savasana).  Yee's simple directions are accompanied by a relaxing soundtrack that is not distracting.  He uses the English, not Sanskrit, names for the poses and provides little direction beyond the names of the poses.  I would suggest familiarity with a variety of asanas before attempting the video, as it would be distracting and difficult to complete the practice if you have to continually fix your gaze on the television.

I modified the workout by completing the centering sequence twice, in order to focus more fully on balance work.  The balance postures presented here are not terribly challenging, with the most difficult being Half-Moon and Warrior 3 ("brave warrior").   In the creativity section, Yee does not include chaturanga (moving directly from plank to up dog).  He also does not direct viewers to vinyasa throughout the Sun Salutation B sequence.  (For example, he suggests: plank-up dog-down dog-triangle right-down dog-triangle left-down dog).  I modified this to be: plank-chaturanga-up dog-down dog-triangle right-plank-chaturanga-up dog-down dog-triangle left-plank-chaturanga-up dog-down dog.  I was able to add these modifications and stay with Yee's directional cues.  I was able to work up a sweat!

This is a great workout for maintaining flexibility and balance.  With all DVDs, the exerciser has the responsibility to monitor her own form and make the most of any workout.

My mantra for this yoga practice was:  I dwell on positive thoughts.  Inhale: positivity; Exhale: negativity.

Indulgence

I usually make healthy choices in my diet; however, every now and again you have to indulge! I love chocolate treats. Tonight, I made delicious double chocolate Ghirardelli brownies from a mix. They were fantastic! Chocolately goodness without being too sweet. I don't even want to tell you how many I ate!

Back in the 'Hood

Today I worked out at the JCC, where I used to work out everyday but now I almost never go there due to its distance from my house. It was wonderful to be back in a familiar place with familiar people. Even people I didn't realize knew me came up and said hello and that it was nice to see me. It is such a warm and comforting feeling to be a part of a community and I definitely miss that.

I also really miss the yoga at the JCC! Even though many aspects of the JCC fitness center are outdated or lacking compared to other gyms, the yoga program at the center is outstanding and surpasses many of the larger gyms in our area, including the mega-gym that I belong to on the north side of town.

I had a wonderful workout today with Fenella. We did a 90-minute modified Ashtanga primary series practice, with lots of challenging poses, like firefly and crane pose. I was sweating and pushing my limit and realizing that I need to do a better job of keeping up with my yoga practice since I can't get to the JCC as often as I used to.

While engaged in the practice and feeling the response of my body to the various poses, it became clear to me how beneficial and complementary a yoga practice is to a runner. It stretches all the muscles you are using and keeps them supple and flexible to help prevent injury. Everything in life is about striking a balance. I need to work on intensifying my yoga practice to match the step up in my running schedule. Yoga Journal provides some insight into this very subject here.

TV Obsession

I am currently loving Showtime's "Summer of Dexter" and am totally trying to catch up on all the episodes I've missed .... which would be all of them.  Actually, in the past week, I've managed to watch episodes 1-7 of Season 1 and am completely hooked.

The show is well-crafted, quirky, dark, creepy, and engaging.  The characters are fully imagined and the plot lines developed.  The overall idea of a serial killing sociopath working for the police department is fresh and the tangential story line following his "romantic" relationship differs from any other boyfriend-girlfriend dynamic onscreen.

Unfortunately, the husband does not enjoy marathon show watching, so I have to catch up on these when he is not around.  He was out of town this weekend, so I crammed a few in.  I look forward to finishing the first season soon.

If you haven't seen it yet, now's the time!  All the past seasons of Dexter are on Showtime On Demand right now.

Running with the Zippy Mama

Today I ran my fastest time yet, 23:58!!  I was super excited to get in under 24 minutes.  At about the two mile mark, I latched onto another runner (who I didn't know!) whose pace seemed *just enough* faster than mine to motivate me.  However, at about the 2.9 mile mark, I was STRUGGLING and had to let him break away ahead of me.  When I saw the clock still said 23 minutes, I picked up the pace as much as I could to make sure than I came in under 24.  And I did!!!  I was so proud of myself.  My pacemaker came up to me later and said, "I was trying to keep up with you the whole way!"  Running in a race is a great way to see how being with others is one of the best motivations to do your best, and then try to do even better!

By the way, I won my age group (30-39) and came in as the fourth female overall!  

New Blog

Just as an experiment, I am going to try and start a new blog.  We'll see how it goes ....