July STREAK

So, Lesson #2 is something that I should have picked up from Gretchen Rubin awhile back…..

anything worth doing is worth doing every day

(or something like that). Anyway, for the month of July I am STREAKING with my runs. Today is Day 11 (which is actually 12 days in a row just because of how my June training ended) of running every day for the month of July. I am building mileage for my fall run and it’s also an excuse to make my kiddos ride their bikes more.

See, I have entered the glorious phase of life in which (most of the time) I no longer have to push a jogging stroller on my runs. My little guy is now 5 and pedals away like a champ for a max of 3 miles. Now, that’s not to say that he doesn’t crash from time to time, or need a little push from behind up a hill, but for the most part I can get all of my low mileage stuff in with the two of them on bikes.

The thing about streaking is that it’s helpful to set a short-term goal for doing something every day and see how long you can maintain it. The bad thing about streaking is that once the short-term time frame is up, it’s always harder to maintain. So, for running I planned out every run from June 9th until Race Day in September. That way I know where I’m going and the streak is not just about the one month of running every day. That’s just a mileage building portion of the overall training plan.

I’m having trouble streaking in other areas of my life. They’re a little less long-term goal focused. For instance…..I’m trying to start doing a Daily 10. Want to know what that is? Come back tomorrow for Lesson #3.

What do you streak at?

What breaks your streaks?

Follow my streak at MapMyRun.com

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Meaningful Milestones

I received this in an email from MapMyRun the other day:

Apparently, in the last few years that I’ve been “tracking” my workouts (although not all of them) I’ve now achieved 1000 workouts. I think that I probably “workout” about 1000 times/year between teaching and other things. I don’t always count those things, but I’m trying to get better (this year) about actually marking down what I do and scheduling time to do it. I’ve even considered buying a fitness tracker, but mostly I still think that I get by just fine with my Timex.

This email came at an important time for me. I’m still trying to get back into a consistent routine of training again after the holidays. The semester has started back and the weather is getting better. I’m back doing sun salutations now that my leg is healed. And, just this last week, my oldest turned 7!

It all put me in the mood to make some resolutions…..but only some vaguely simple ones:

1. Do the 10K in March that I’ve been planning to do for months…even though I’m not signed up and I haven’t done that many consistent runs in the last two months.
2. Have a girls’ night out on every odd month this year to keep my sanity and attempt to get out of the house now and then.
3. Keep up the pedicures.
4. Do the 15K in September that I didn’t get to do a few years ago.
5. Complete the 2018 MapMyRun Challenge for the first time EVER!
6. Keep journaling.
7. Don’t give up on myself.

This is close to the time of year when everyone gives up on their resolutions, so it’s only fitting, with as backward as I am sometimes, that I’m just now setting mine.

What about you?

The Home Stretch

Wait a minute…..MapMyRun, Where is my Q3 Performance Report?!

Just this last week I realized that I had never done a post at the end of September about where I’m at and what I’ve achieved so far. I mean I did the Q1 for 2017 and the Mid Year Performance Report, but I have checked all of my emails and there’s no Q3….

So, with just over 2 months to go in 2017 I thought I would give a quick update and set out the plan for the home stretch of this year.

Mileage totals as of October 25, 2017 – 333.7 (prior to today’s run) Mileage consists of runs, walks, jogs, bikes, and swims

Sun Salutation Progress – Today is the “half-way” point to 108, although I do have to modify some of the poses from time to time to accommodate sore shoulders

Lifting – I have successfully completed 3/4 lifting weeks since starting the habits project. It’s all light weight (and I will be doing a video for it in an upcoming WOW post), but it’s something that I am able to keep relatively consistent at the moment.

Swimming – I have only missed one day of swimming since I started (due to shoulder pain) and am working hard on learning to breathe to both sides.

Going forward:

1. November will bring back 3 days/week running along with Wednesdays being specialized for speed
2. Mileage goal by the end of the year is 500 (my most mileage ever!)
3. Weights will remain a Tuesday thing
4. Swimming a Thursday thing
5. Still on track to hit 108 Sun Salutations on Thanksgiving Day

Still need to register for my spring race….although it’s been decided. Come back next week for more WOW Yoga videos. Until then:

Where are you at on your 2017 Fitness Endeavors?

Zante 3 – Arctic Fox!

Look at what I got on Sunday!

After months of shopping around for the “right price” I finally found a price that I could at least stomach. They arrived Sunday afternoon and I had been waiting all weekend to take them for a spin.

A few things that are different about my new pair of Zantes(v3):

• The bottoms of the shoe have a distinctly different look and feel to the hand. It’s more plastic-y rubber than soft rubber.
• The upper feels a little different too….like it might breathe better, but also that it might breathe worse. I haven’t decided yet.
• The shoe itself seems longer. My last two pair are both 9.5 and so is this one, but yet it felt a little long in the toe.

How do they ride? Well, I can’t tell if it’s a post-race high, but I was able to put 37 minutes on them before I had to walk (bathroom issues) and after 5.12 miles averaging under 9:30/mi (even with walking) there was no pain in my ankle, shin, knee, hip, or anywhere at all.

Verdict: While they are a little different (and I’m not sure yet what my right foot arch has to say about them), I am excited to see how far I can go in this pair!

Any new gear for you lately?

Have you tried the Zantes?

What’s your go to shoe?

Mid-Year Performance Report 2017

Back in April I gave you all the rundown on my Q1 Performance Report. It was a slow start to the year and right around the time I started training with my friend for the 8K we’ll be running in September. Map My Run (not a sponsored post) sent me my Mid-Year Performance Report recently. Here’s a pictorial review of my first 6 months of 2017 from a tracked perspective and not including all of the other things I’ve done.

Not bad that I’ve averaged 1 workout every 2.5 days so far this year. Not every other day, but close!

I’m not a big fan of counting calories, so this one doesn’t matter to me. Plus, I’m not really eating pizza anymore because of the cheese (which used to be my favorite part), so I could care less about this stat. Additionally, MapMyRun doesn’t know much about me so I don’t feel these are accurate results.

Well, I’ve been to LA once and don’t plan to go back, but never visited San Diego….maybe some day, although I don’t plan to run there at this time. 🙂 What I am super proud of here is that I did over twice as many miles in the second three months of the year than I did in the first three. Yippee!

Kind of disappointing that I only exercised for 24 hours over the last 6 months. Although, maybe that means I’m super fast?

Super proud of my fastest run mile! I’ll be 37 years old and I’m running some of the fastest that I’ve ever done! Hoping to beat my youngest brother’s 8K time this September….can I be under 47 minutes? He’s almost 9 years younger than me.

And this last one is a little disappointing as well. I hoped to be much longer in my runs. I actually thought I had done a 6 miler in April or May, but apparently it didn’t calculate that way? Oh well, longer training ahead!

We are less than 7 weeks to race day and the training program is starting to get varied as we move out of that base endurance phase. I’m curious as to what Q3 will look like after my birthday comes and goes!

Where are you in your 2017 fitness goals?

Meditation Monday #40 – How to Meditate: The 5 Koshas (Annamaya)

Welcome to another rainy Monday at the beach. Do you know I haven’t taken my kids to the beach at all this summer? How terrible is that?! Last summer our beach days were play dates and there were many of them, but this summer our beach buddy is also my running buddy and play dates have been of a different nature. *Sadness*

Alright, enough about the rain….today I’m here to talk to you about meditation again. Why? Because it’s something that I’m making a priority in my life these days. Over the weekend I was in Asheville teaching the NETA PT Review Workshop to a great group of people at the Woodfin YMCA. They were wonderful to hang with and chat with and to work with. I love it when I have great weekends away like that!

I had intended to go and scout the 8K course for the race this fall after I got done teaching on Saturday, but it was raining….and I had left my car windows open….and my lunch from Whole Foods was disappointing. I had also missed breakfast and hadn’t drank hardly anything all day. I think the run would’ve sucked if I had attempted it.

Instead I chose to go back to my creepy hotel (don’t stay off of Tunnel Road) and work on the Inclusivity Training and some NETA writing. I experienced some seriously great meditation practices in this course that I cannot wait to share with you! And that motivated me to start back up with the How to Meditate series again today.

So now, after that seriously unnecessary introduction to this post, I want to talk to you about Koshas….which is not a slang way of talking about Jewish foods or pickles. Koshas are the five layers or sheaths of the body; the outermost of which is called Annamaya or the “Food Layer”.

First off, this has nothing to do with the food you’ll eat (we’ll talk about that layer later), but rather with the fact that we all must die someday and (if buried) eventually become food for the earth and other creatures on it. We liken these layers to nesting dolls with each successively deeper layer representing a deeper part of the self. However, unlike nesting dolls, the layers cannot be separated.

Annamaya is most often cared for where people start their yoga practice….with Asana (postural practice). Both Asana and Annamaya deal with the muscles, the bones, the flesh. Consider your Annamaya layer and ask these questions from Rebecca Pacheco’s book:

• What physical experiences nourish me?
• When am I most comfortable in my skin?

For me the obvious answer for both is exercise. But, during meditation I often find more.

When am I most comfortable in my body? When I’m taking care of it. And that includes eating well, getting enough sleep, making time to move and rest. Not just exercise, but when I’m playing with my kids and when I’m not thinking about the body and all the ways in which I’ve judged it in the past.

What physical experiences nourish me? The little things like putting lotion on, brushing my hair, brushing my teeth with a new toothbrush, drinking warm tea, wrapping up in a cozy blanket, hugging my children, snuggling close to my husband, holding his hand, laughing with friends.

My Happiness Project is all about my body and I started with health and now I’m working on eating (again), but I am not neglecting the Annamaya layer in this process. Perhaps you should give your Annamaya layer a little more attention this week?

I’d love to hear your thoughts on/response to the questions posed above.

Q1 Performance Report 2017

The other day in my inbox I received this from MapMyRun

It was both saddening and motivating. See, it’s not totally reflective of all the “activity” I’ve done so far this year. I no longer track my yoga teaching or practice, my HIIT workouts, my Pilates, nor anything I do outside of walking and running here. However, it was motivating because it meant that I hadn’t totally quit walking and running this year.

In the past few years I have struggled to hit the mythical 500 miles/year mark. This year may be no exception, but I’m still trying. I use MapMyRun because it’s free and I can mark my own routes pretty easily. There’s an app for the phone, but I don’t use it because I don’t have a lot of data. I am not a brand ambassador nor paid for my reviews of the site and the one thing I wish they’d eliminate is the calorie counter. But, I am a loyal user and I love being able to track my mileage, write how I felt about each session, see my pacing change on routes over time, and also to track the mileage on my shoes.

This year I am running with a friend 2x/week. We are planning on doing an 8k in September as my birthday present to myself this year. I am guaranteed to run at least twice a week with someone and lately it’s been about 4 miles of jog/walk as she builds up her endurance and speed. I enjoy this because it also means that I will be doing the mileage. Today is my lone run day and I am gearing up for a nice, stretch my legs run, at my own pace. I’m curious to see how my 2nd quarter performance will be now that we’ve started running together.

Do you like to run together or alone?

How do you track?

What do you track?

Would 54 miles in the first three months be a disappointment or motivating for you?

Coming Down

It’s been awhile since I’ve written on the blog….a little over a week. On Monday I had every intention of posting about how wonderful it was to have taken my last dose of Prednisone, but the truth is that this week has been a little of ups and downs. In my health journal I have seen my first smile on Tuesday when I went for a run with a friend and didn’t have to take the meds, but also my first frown because Wednesday I was so fatigued and couldn’t get off the couch to go exercise.

I am pretty okay with the neutral face days because that means that I’m still getting life done. I had another smile on Thursday while getting to experience Goddess Yoga as taught by a former student of mine. Things are looking up, but coming down from the Prednisone has meant that I’m more tired, my mind has slowed down, and I’m adjusting to the old eating patterns again.

And today? Today gets another smile! Today I am in Rochester, New York at one of my favorite workshop sites (Rochester Athletic Club for Women) teaching the NETA Pilates Specialty Certification. I love this place because the women are amazing, the facility is super clean, and the host, Nikki, is fabulous! I would work for her if I lived in this area.

I’m also getting the opportunity to eat at one of my favorite restaurants….Root 31. Today I had their Mediterranean Flatbread for lunch and it was so good that I ate it before I could snag a photo for you. For dinner I had to indulge in my go to Beets and Sweets salad. At first I thought it was a little smaller than last year, but it still hit the spot after my 4 mile walk on the treadmill. I wanted to run, but seriously….the treadmill is so close to the ceiling at this hotel that I was afraid of going through the roof!

Now I’m just prepping for another great day of Pilates training, one last meal at Root 31, my trip home, and a better week ahead. Check in with me on Monday for a full recap of my weekend away plus the start of a new Meditation series (think How to Meditate); Wednesday we’ll be breathing together in a different way; and Saturday I’m back doing another race for RTE.

How is your health holding up?

What is on your agenda for the week ahead?

What was the best part of your weekend?

Health in 5 Easy Steps

One of my least favorite terms as a fitness professional is the word “HEALTHY”. Why does it rub me the wrong way? Well, because it’s hard to define in some instances. The definition of HEALTH that we use for the NETA PT Workshop is:

 

Health: Freedom from disease AND the capacity to enjoy life and withstand challenges.

Last week on Monday, when I started describing my Happiness Project I said that the first thing I wanted out of MY BEST BODY was:

To be in good health and not currently fighting minor nor chronic disease

So, for the first month of this project I will be focusing on my health in this regard.

Workout Wednesday #4 – Beginners’ Yoga Sequence

So, this morning I did it…..I got up when I heard my kids up; I got ready; I committed to running before the rain; and I did it! Now it’s rainy and gloomy here and my body feels awful because I haven’t slept well and I’ve been terrible about exercise.

It’s been 5 weeks since my last run and I’ve only done 3 all year, but running is not my only measure of success. I’ve snuck in a few walks, I’ve been HIITing, and Yoga has been there for me A LOT lately!

For today I’m sharing with a you a video I made today, by request, of the yoga sequence that I did last week with my CFCC ConEd Beginner’s Yoga class. Ann and Kelly…..here’s to you! Enjoy!

No modifications are offered in this video, so remember that you should only work within the limits of what your body can reasonably do without being guided directly by an instructor. Hope you enjoy and Namaste!