I am going home! I have been looking forward to this for weeks and I head out tomorrow. I couldn’t be more excited. There will be sun and heat and more yoga than I could shake a stick at. I’ll get to see my whole family, plus my husband’s family. It really doesn’t get better than this. I do have a job for the next 11 days in South Florida. Training. Training. Training. This will be my last opportunity to run in the environment that I will be racing in come February. The race day switch from freezing temperatures to Florida heat and humidity has been making me a little concerned. Over the next two weeks, my job is run while it’s hot and get used to doing it. Along with that, I’ll be doing tons of yoga and hanging with the fam. This is going to be a pretty awesome vacation.
So, I got the coolest Christmas present, a bike trainer! My mom sent it to me because she didn’t want me to get stuck with it on a plane. Now, I can cross train whenever I want. I can go for a ride, regardless of the weather outside. This is so so so great! I was incredibly thankful, and it is going to be incorporated into my training when I get back.
Training this week:
Tuesday: 5 miles easy
Wednesday (GO HOME!): 4 miles
Friday: 6 miles with negative splits + yoga
Sunday: 8 miles long run + yoga Total: 23 miles
Have a great week before Christmas and don’t forget to train! 🙂
The end of the year is a perfect time to reflect on our accomplishments and growth over the past 12 months. As runners, we always try to compete with ourselves for that better time and longer distance and sometimes, it just doesn’t happen. Resolutions come in many forms, and may (or may not) be reachable in just a single year. Sometimes our goals can take an entire lifetime to achieve and those, quite honestly, are the best ones. It’s important that as we approach the end of the year, that our reflections lead to positive thoughts and actions towards ourselves and others.
One year ago, I was still recovering from my ankle injury (a full tear to my ATFL), which meant no running for me. I had always considered myself a runner, but I hadn’t even laced up the running shoes in over 6 months. My injury had sidelined my passion and I knew my fitness was suffering for it. My husband and I would go hiking and I would be struggling to keep up (to my defense, he goes really really fast!). I decided that I needed to get back to the trails and begin running again. I hadn’t raced in well over a year, but I felt confident that I could work my way back. My intention for 2014 was to run again, and in the process work up to a half marathon. Did I do it? …Well, kind of. I ran again. I raced again. But I didn’t run that half. In October, when I had intended to run a half, I felt an old injury resurface, and in great wisdom (and a whole lot of frustration), I decided to back off and push the half distance until 2015. So, here I am. I am training for that half and it feels right this time. No pains, no hickups. Maybe 2014 wasn’t the year of the half marathon for me, but it sure seems like 2015 will be.
Here are my 5 goals and intentions for the upcoming year:
1. Run a half marathon (actually, run like 3 or 4…but let’s start with 1)
2. Train in the mornings more often..for real this time
3. Confidently do forearm stands away from the wall (in class, while instructing people through it…haha!)
4. Practice gratitude and appreciation for what is here…always. No matter what life throws.
5. Clean my room once a month (this is a vast improvement over never…which is how often I clean it now)
So as you approach the new year, what is it that you intend? Will you approach these goals with positivity even if they fall short? Take the new year as an opportunity. Be positive.
I’ll leave you with an affirmation as you reflect.
Lead me from the unreal to the Real
Lead me from the darkness to the Light
Lead me from the temporary to the Eternal
A little over a year ago, I tore the anterior talofibular ligament (ATFL) in my ankle. This is the most commonly torn ligament in the body and is the main place people have injuries from an ankle sprain. One of the major problems associated with this kind of injury is balance instability. I went to physical therapy and it was to my therapist’s surprise that even with my full tear to the ATFL, I was still able to balance on the injured foot with relative ease. She attributed this to my history of a vigorous yoga practice, and I think she was right. Yoga is great for building muscles around joints, so that when you do get injured, you have a backup system to rely on. Although my ankle still had a great deal of pain, I could balance without trouble, which helped me heal from my injury even quicker.
This week I’m going to touch on three cool (and helpful!) balance postures. There are 26 bones in the foot and ankle alone, making this a very complex area of the body, especially for injury prevention. Because of this, we always need to keep ankles (and knees) healthy, and one way to do that is by building the stabilizing muscles in your legs. Balance doesn’t have to be restricted to that, though. We can also stretch and open our bodies while we build the muscles necessary to keep us healthy while we run.
Tree pose is often considered one of the classic yoga asanas. In almost any class you attend, you will be doing this posture, or some variation on it. But tree pose is not solely a balance posture. It is also a hip opener. To harness it’s hip opening powers, remember to draw the knee of the lifted leg back and down. You should feel a stretch in the inner thigh and outer hip.
Come into this posture by shifting your weight to one side and lifting the opposite leg. You can test the waters a little by keeping the toes on the ground and the heal of your lifted foot on your ankle. If you would like to go deeper, place the lifted foot on your calf or draw it all the way up above the knee. The only rule to tree pose is to make sure your lifted foot is not on the knee. We don’t need any extra pressure there.
Standing Pigeon Pose
Standing pigeon pose is a staple among runners. Before almost any race I go to, I see at least one person in this posture. Standing pigeon has a lot of fun variations including a forward fold, a few twists and an arm balance. Today I’ll be going over two of these variations. I’ll hit on this posture a little more in depth another time.
Start by shifting your weight on to one foot and lift the opposite leg while keeping the lifted leg’s knee bent. Begin to bend your standing leg and take the ankle of the lifted leg on to the knee of the standing leg. You’ll notice that as you bend your standing leg deeper, the hip opening of the stretch becomes deeper.
From here, begin to fold forward over your legs. If you know your hips are tight, have a block or some stacked books in front of your standing leg. As you fold forward, the stretch will become more intense. Place your fingers on the ground or on your block for stability.
Eagle is one of my favorite balance postures. It is great for stretching the outer hip, shoulders and upper back. I am often surprised how often this posture gets overlooked, since it manages to hit almost every part of the body. I almost always do eagle in my yoga classes. This is a very complex posture, so don’t be discouraged if you don’t get it the first time.
To start, bring your arms out to a “T” and then wrap the right arm over the left so that your hands touch opposite shoulders. If your shoulders are tight, stop here. To go deeper, lift your hands off your shoulders and see if you can wrap your arms around each again other so that your palms eventually are together. Make sure both of your feet are together and then bend your knees coming into chair pose (a squat with the feet together). Then, lift up your left leg, so you are balancing on your right and place your left leg over your right (the toes of the left leg can come down for stability if needed). See if you wrap your left foot around the back of your right leg so that your arms and legs mirror each other. Continue to draw the shoulders down your back and the elbows against your chest.
Be sure to even these postures out on both sides. If you know that instability is a problem, use a wall or a chair to help you with balance. Balance can be fun, but it is also humbling. Everyone falls, and that is OK! The strength and flexibility you will build with these postures will not only help you with your running, but also with your daily life. Enjoy some balance!
We are now 68 days away from the A1A Half Marathon and I couldn’t feel better about that! Last week was great! I ran my long run (7 miles) with the Fleet Feet Trail Runners, which was awesome and the rest of my runs went pretty well, too. I did my long run on trail in a local county park to prepare me a little for my trail race next Saturday. This next week brings more snow and a busy schedule as the semester ends, so I’ll be squeezing my runs between tons of work.
In the past, I have had a considerable amount of trouble with my race day routine. My stomach will start to bother me, I don’t sleep well the night before or I feel compelled to drink way too much water (as if aid stations don’t exist). My goals for this race are to nail down a good morning race routine and to (hopefully) break one hour. My plan is to eat a piece of bread, an Luna energy bar, some coffee and some cliff gummies for breakfast. I’ll have to remind myself not to fill up too much on liquids.
Training this week:
Monday: 4 miles (nice and slow)
Wednesday: Yoga + 5 miles (3 miles at half marathon pace)
Thursday: Yoga + 4 miles
Friday: Lots and lots of rest!!
Saturday: 6.2 Race!
Sunday: 2-3 mile slow recovery run
Total: 21 miles
So there you have it, another week in the books. Hopefully my training next week goes as well as this past week. Wish me luck on my race saturday, and as always, feel free to give any advice for race day nutrition. I’ll post an update after the race to let you know how I did!
Bridge is a great posture to work your hip strength and to release tension in your back muscles. Since most of us spend a significant amount of time on the computer or in seated positions, our backs are usually rounded, causing tightness in our shoulders, back and chest. Here, I will give you some tips for working into bridge along with some fun variations to strengthen your hips, core and to restore your spine.
If you have a ponytail, remove it so the back of your head can be flat on the floor. Start laying on your spine with you knees up and your arms down by your sides with your palms down. Your fingers should be able to just barely touch your heels. Keep your feet hip width apart and your knees stacked above the ankles. Consciously make sure your knees do not splay out to the sides. Press into your feet elevating your pelvis off the ground. Now, let go through your glute muscles and allow your knees to remain above the ankles. This is low bridge.
If you would like to go a little deeper, wiggle your shoulders under you and clasp your hands. This will cause you to lift more through the chest and to intensify the backbend. Again, make sure that you are not tensing in your glute muscles in order to keep your knees in line.
For a little more core challenge, you can shift your weight over to one leg and lift the opposite. Draw the lifted leg close into your chest with the knee bent and then lift the leg and straighten it into the air. Hold for a few breaths (should get hard pretty quick) and then switch sides.
For a more restorative version of the posture, grab a block or a stack of books (higher the stack, the greater the backbend will be, so be careful). Place the block close so you can grab it while in the posture. Set yourself up the same way you did before with the knees in the air, feet hip width and your hands by your sides. Lift the pelvis up and grab the block. Slowly, slide it under your sacrum (this should be comfortable, if it is not, move the block around. It should NOT be on your spine). You’ll notice immediately that you can let go of your muscles a bit more and just enjoy the backbend. Have fun with this! Maybe lift one leg at a time, or be super adventurous and lift both!
When you are done, come back down to the ground and straighten out your legs so you are laying flat for a few breaths. Once you feel ready, draw your knees into chest and hug them in. You can sway side to side to massage the spine. This is a great posture to do before or after your run. Try it out! 🙂 Namaste!!!
How was your Thanksgiving? Mine was AWESOME! For the first time in my life, I did a rather untraditional Thanksgiving Day. Instead of eating tons of Turkey (I’m vegetarian, so tofurkey in my case), I spent my day hiking through the backcountry of Great Smokey Mountains National Park with my husband and favorite hiking partner. In total for the holiday weekend, we hiked over 50 miles through rolling hills and difficult terrain. I’m pretty sure my legs were ready to fall off, but you know, that comes with the territory. Our animal count was a live turkey (on Thanksgiving Day), a bobcat, a wolf (we also heard them too while we were hiking back to our car) and an armadillo. Pretty good for late fall.
So now that I’m back to town, it is back to my training. I am 76 days from the A1A Half Marathon! It sounds like a lot, but that time is going to fly by. I also have a 10k trail run in 2 weeks and I am looking for a 5k in Florida to run when I am home for Christmas.
Training for the week:
Monday: 5 miles slow and easy – yoga afterwards
Wednesday: 4 miles with running group + yoga
Thursday: 4 miles + yoga
Saturday: 7 mile long run pace (try strawberry cliff energy gel + race day breakfast)
Total: 20 miles
These next few weeks I am going to be trying out my race nutrition strategies. I have a rather sensitive stomach, so I am a little worried about what will happen during my half marathon. I usually have to be careful about what I eat before I run and I am new to energy gels. Honestly, I haven’t really decided if I want to use them for my race. Any thoughts? I’d love to hear what works for you.
When I am done with a run, I like to spend some time stretching to alleviate any residual tightness. I have found that consistent stretching of the hips and hamstrings helps my body remain injury free. The sequence below takes about 5 minutes and does a good job getting into some of the most tight areas for runners.
Start in low lunge (photos below) with the right foot forward. Make sure that your front foot is all the way forward between your hands and that you can feel a stretch in the front and outer hip. Your hands can remain on blocks or stacked books so that your upper back remains straight.
On your inhale, lengthen your front leg to straight, moving into a hamstring stretch (picture below). Your hands can remain on your blocks.
On your exhale, come back to your low lunge. Repeat this for about 10 breaths. Once you are done, remain in your hamstring stretch, with your front leg straight for 3-5 breaths. Then, on an exhale, come back to your low lunge. Remain in low lunge for another 3-5 breaths.
Walk your front foot outside of your hands (so if you are on the right side, you are walking it over to the right). Roll the palm of your foot up so that you only have the outer edge and pinky toe on the ground. Allow your knee to fall out to the side. You should feel this stretch in the outer hip. Remain here for 7-8 breaths. When you are finished, go ahead and repeat this sequence on the other side.
You can use this sequence for a post-run stretch. If you foam roll, you can do that as soon as you are done with these stretches. I usually like to end with a short period laying on my back to let the benefits sink in a little and to just calm the body after my run. I hope you find this sequence useful and incorporate it into your own practice.