The time change did not treat me well with regard to my 10K training. Stephen and I usually split up the evening for working out, and I always want the later shift. By the time my turn rolled around, though, I was greeted with frigid air and pitch black skies.
Not fun at all.
Here are last week's workouts.
M: Rest
T: 4 miles
W: Rest
R: Rest
F: 6 miles
S: Travel day (spa weekend)
S: 5 miles
Total: 15 miles
Yikes. That's a far cry from the 30 miles I was supposed to run. So far, though, I'm back on track for this week. I even have my Sunday 10-miler scheduled with my running buddy. The truth is: I usually have some trouble transitioning when either weather or daylight changes. It's just something I know about myself as a person and as an athlete, so I wasn't terribly worried that I fell a bit behind.
That being said, I am excited for this season of running -- even if it means retreating to darkness and wearing all my layers at once. Stephen and I returned to our gym after a long hiatus. We ran on the treadmill, did some kettlebells, and finished with burpees. My old yoga class was also being held at the same time. They just converted the standard pool to a saltwater one. Ada is now at a point where she can re-try the gym daycare, too.
Despite my body's desire to hibernate in winter, I usually find this season as an opportunity to get fitter than ever. I don't know if this is a shared experience or not. I slog my way through my outdoor miles, but when I head indoors more, I challenge myself to go faster (to avoid boredom on the treadmill), try new things (like strength training, which is always a struggle for me), and stretch (via yoga).
How do you change things up in winter? Any ideas to share?
I have been mentioning cross-training quite a bit in my running-related posts recently. It's because I've been doing much more of it, especially getting back into indoor cycling. And a few of you had questions, so I thought I'd address them in a post rather than replying individually.
(Skipping the Weekend Things post this week because regular stuff has been spotty.)
#1: You have a gym membership -- why did you buy your own spinning bike?
Well, we NOW have a gym membership, but back when we bought our bike in 2010, we didn't. It was a well thought out purchase because Stephen and I both enjoy spinning, but don't always have the money + time + motivation for classes.
Plus, honestly, those spinning die-hards sort of intimidate me.
At the time, we also didn't have a treadmill either, so the idea was that if the weather is icy or below zero (or, in this case, when it's 90 degrees -- because, apparently, I hate extremes), we'd have a good workout we could complete indoors. As well, we were both trying to get in some low-impact training to balance out all the miles run on the road.
#2: What kind of bike do you have?
We have a basic, base model by Spinner. It's been a few years, so the closest bike I could find is the Spinner Fit Indoor Cycle. It may seem like a bit of an investment at first, it costs around $600, but after three years of use, it's really held up well. And that bike I linked to comes with 4 DVDs, which I'll write more about in a minute.
I have been surprised with how solid + sturdy it is despite being a lower level on the spectrum of other spinning bikes available. However, there are also a few models that run under $200!
If you're already a cyclist, you may also be able to get yourself an indoor trainer and ride the bike you already own year-round. I don't have a road bike (mine's a hybrid), so I don't know if this was an option. I'd love to hear more from people who ride with trainers.
#3: What is your setup like? Any other gear needed?
As you can see, I ride our spinning bike right in the living room amidst unfinished puzzles and stuffed animals. For the time being, we're storing the bike in our entryway, which will need to change when we start using that space more formally after we do a bit of renovation work. A true benefit to a spinning bike versus a treadmill is the small footprint.
As far as other gear goes:
I have a pair of padded bike shorts to cushion the uncomfortable-ness. I like the shorter ones because I sweat like crazy while spinning.
Though I'm not wearing them in these photos, my Merrell Barefoot Glove shoes work extremely well for spinning. Not quite as hard/intense as normal cycling shoes, but more support and less bounce than my Brooks Pure Flows(the workout in my running shoes wasn't very comfortable, truth be told!).
And a towel + water bottle are absolute essentials, too.
#4: What workouts do you do? How long/times a week?
If you want, you can just switch on music or TV and ride. Make your own mountains, etc. If you've ever been to a spinning class, you sort of know the different positions on the bike. Sitting, "jogging" or standing, and then that third sort of position of standing with your butt out and holding the low handlebars. Right? Right.
I prefer to do a DVD, which I've mentioned before, because I find when I go rogue, I quit after 15-20 minutes. Trying to push through pain while watching a Lifetime movie just doesn't happen.
// I have the Spinning Turn + Burn DVD. It's great for an intense 45-50 minute interval workout. It includes climbs of 5 different hills of varying lengths. I am drenched when it's over. And always pleasantly surprised I could actually finish it. I do this workout once a week, but am looking to increase to twice/week.
I'd like to vary the routine, so I'm eying these others:
Spinning Ireland Road Tour -- because it might be more fun to watch scenery than the real or imagined sexual tension I pick up in my current DVD.
Spinning Crank it Up -- it's by the same instructor, but I guess it's at the "next level" and got a lot of good reviews.
Spinervals Competition -- this one sounds intense. Description says it's difficulty 9.9 on a 1-10 scale. Might be good as a replacement for a speed workout once in a while.
Mindy Mylrea: Short & Sweet Cycling -- I think I'd use the bike more if I had the option for shorter workouts. This DVD has 3 20-ish minute ones to choose from.
(See the torn-up floor boards? this room is getting a face-lift!)
This question wasn't asked, but I'll just tell you my favorite part of spinning is when it's over. I tend to dread my cross-training because running -- though difficult at times -- is my happy place. When I venture out of my fitness-zone, I feel much more exertion. But that's a GOOD thing.
What spinning gives me that running doesn't is this gigantic sense of accomplishment . . . but more in a surprised way. Like I mentioned above, when I finish a workout, I'm always like "WHOA, REALLY?! I just did that and didn't stop?!?!"
So, that's a good way to feel once + a while.
Spinning is also undeniably great for my running. I know I've written it in the past, but I ran my fastest 5K even when I was spinning 2/week. It's because the motion gets your legs moving faster and the resistance is tough and makes you push through more than with just running. At least in my not-so expert opinion.
Do you spin? Anything more to add? I'd love to get more into outdoor biking, too, but we don't live in an area with tons of long bike paths or safe roads. It's quite a bit of traffic until things open up. Though I really should investigate more!
I'm switching the order of my posts this week to bring you this beautiful disaster:
I have been dreaming of a chocolate cake with chocolate frosting for what seems like weeks now. Cake baking is the sort of thing that takes planning and time, which is probably why I end up mixing together so many cookies instead. (Latest favorites here and here.)
Last night, I had an extra half hour, and I decided to use that that wisely. I mixed the cake batter together while Stephen fed Ada her dinner. I whisked the frosting together during their daddy-daughter play-time. And I let it cool, for like five seconds, and frosted it during her bath.
Now, I'm not a betting man, but I think that's where it all went wrong.
I don't profess to be a master baker of any sort. Cooking + baking are a continual process of learning for me. Having a blog doesn't give me any more skills, credentials, or authority than your garden variety home cook.
Yet -- I get a lot of questions in my inbox starting with "I know this might seem silly/stupid/obvious . . . "
No. I assure you: These questions rarely are any of those things. Keep 'em coming, and I will try my very best to help. Though, after this post, I am sure the flow of emails will slow considerably. You are all now thinking: "She doesn't have the slightest clue what she's doing!"
Sigh. I learned last night when you don't let a cake completely finish baking OR cool properly (uhm, cake baking 101?) AND you make a too-thick frosting by adding a little lot extra powdered sugar, that said cake will fall apart.
When using a knife gets too cumbersome, you'll end up frosting it with your fingers. Taking breaks every now/then to lick off the crumbs. Waves of shame washing over your body. Or is that the sugar rush from the frosting? It will be difficult to distinguish because, after a while, they become one.
The whole thing will become a (delicious) mess.
Truth be told, this is the best cake I've ever eaten. Moist and fluffy, the frosting not too sweet (for my taste). Chocolate upon chocolate. I'd rather wait to share the recipes until the execution can be judged a 10.0. Or perhaps an 8.
Also: Did you know you don't need a light box to take OK-ish photos in complete darkness?
Just invest in the 3 cheap lamps + daylight bulbs in this post. Set them up in much the same way . . . switch them on . . . and shoot in manual mode. You do lose a bit of control of shadows, the lighting isn't IDEAL, but it works in a pinch.
My settings for these photos were mostly 1/160, f/2.5, ISO250 and I used my very favorite 30mm lens. The 50mm lens would have worked well, too.
SWITCHING GEARS: Later today on Writing Chapter Three, I'll be writing about Ada's first gym daycare experience. Her first daycare experience of any sort, for that matter. As you can see, we had fun working out together.
On a related note . . . and not to sound like a total B . . .
Don't you HATE IT when your treadmill neighbor spies on your workout? I did intervals last night, and the person next to me wouldn't stop gawking and then upping her own pace in response. I wasn't imagining it either. She'd glance over, nudge her MPH up, and eventually bonk/have to walk. Ugh. Then she gave ME a dirty look when I left.
I haven't shared many of these types of photos in the last couple years. Probably because
we weren't members of a gym. Probably because I find these kinds of shots annoying, both to take and share. Probably because the vast majority of my workout wear is old, mismatched, and smelly. You can't inhale Instagrams, but to be safe, please don't get too close.
I'm just excited, you see: I worked out in broad daylight with other
adults in my midst.
I wrote more about why and how we joined a gym (with our limited budget) on Writing Chapter Three. Now, I consider myself foremost an outdoor, solo-runner. It brings me the most joy and satisfaction to set out on a slick, snowy path in the cold darkness and be completely alone with my thoughts. One foot in front of the other. No regard for pace because I don't wear a watch 90% of the time.
So, yeah. Running on the treadmill with my stats front and center is difficult for me. I don't plan to do much running at the gym anyway. At least nothing over 6 miles. It was the pool that reminded me why it was such a good idea to join.
Today's workout:
4.5 miles running (steady 8:30 miles)
1/2 mile swimming***
driving there/getting it all done/showering/driving home before Ada's nap
***Obviously I'm not a real swimmer -- nor will I ever pretend to be -- because I have no idea how many yards that is. I am even too lazy to look it up on Google. It probably took me 25 minutes with my bastardized breast stroke. The lifeguard said to me: "Hey, whatever works!"
The locker room selfie.
Tuesdays and Thursdays are going to be my gym workout days. My parents have generously offered to watch Ada for 2 hours each of these days, which gives me enough time to get in what I did today. Perhaps even a class if I'm feeling frisky. I'm eying a kettlebell one.
Mostly, I want to swim a mile each time. I have to work back up, but half a mile wasn't too difficult. When I was swimming a mile 2 to 3 times a week way back in 2010, it dramatically improved my running performance. (I wrote a post about how humbling the experience was here.)
I'm super slow, but my heart pounds in my chest. Yet it also feels incredibly relaxing.
There's also all sorts of fun stuff like yoga that I'd love to get back into. Stephen and I will also be taking advantage of the childcare at the gym and possibly take a spinning class together. Who knows. The possibilities are many!
This isn't the last you'll be hearing of the gym. However, I will not be posting more photos like these for a while forever. In running news: We also have a 15K coming up in March along with a speedy 4-miler a couple weeks after that. Then a spring half marathon and a summer 15K.
1.) I MUST EXERCISE 5 TO 6 HOURS PER DAY TO BE FIT.
Not true. Most of us have work and don't have that much time on our hands! Of course, the show creators do admit that the environment they have set up is artificial (after all, it is TV). But I don't see how contestants can leave the ranch feeling OK with working out the recommended one hour per day. It's a drop in the bucket to them. No, they have been trained to see massive weight loss as a result of massive training efforts.
TAKEAWAY: You don't need to exercise your life away to stay lean and healthy. But a chunk of time -- and hour, 5 days per week -- is good to shoot for. Better yet, try to schedule one longer workout per week to get your endurance juices flowing. A 2-hour run (or mix it up with one hour of cycling and one hour of a class, etc.), can't hurt. (Image source)
2.) I MUST EXERCISE AT A HIGH INTENSITY TO SEE RESULTS.
We've heard the groans. The moans. The yelling and screaming. The agony, really. But Jillian keeps cranking the treadmill higher and higher. Training at high intensities is important. It allows us to get faster, as in the case of speed work in running. It helps us lose weight by shocking our bodies with extra effort. But high intensity workouts should be only part of our exercise routines. The "no pain, no gain" motto can only go so far. Because after a while, you can and will burn out.
TAKEAWAY: Reserve 2 to 3 days per week for high-intensity training. One day could be a track workout. Another could be a spinning class. Yet another could be a 5K race. But keep your routine balanced. Stretching, strengthening, and good 'ole steady cardio are all you need for a sound heart and the mind. (Image Source)
3.) SPECIFIC, HEALTHY BRANDED FOODS ARE THE KEY TO EATING WELL.
Oh, the shameless product placement. It's my favorite part of the show because it's so scripted and not-at-all seamless. I hate to bash the advertisers, but pre-packaged foods that claim to be "healthy" and lower in sugar, fat, etc. can be good for you. But what's better is whole foods. And you don't need pre-measured bags of frozen fruits to make smoothies. I'm sorry to say it. But there's little time saved -- just mix up your own.
TAKEAWAY: Paying attention to your diet is important. Eating the rights foods can make or break your day. Shop the outside aisles of the grocery store for fresh fruits, veggies, low-fat dairy, lean meats, and frozen items (not dinners -- we're talking peas, strawberries, and other frosty goodness). And if you have to buy packaged, read the label. Know what you're eating. (Image Source)
4.) I MUST LIMIT MY CALORIC INTAKE TO WARD OFF WEIGHT GAIN.
Yes. True -- somewhat. But the portion control is what gets me the most about this show. It seems like these poor people eat so little to fuel their workouts. I get it, the point is that they need to and want to lose weight. But in any "normal" scenario, working out 5 hours a day and eating 1500 calories (I remember hearing that as a total for one of the female contestants) is, well, ridiculous. I hate to go here, but in any "normal" scenario, this method would be considered an eating disorder.
TAKEAWAY: Portion control is important. But more important is focusing on the TYPES of foods you eat, not necessarily the number of calories in that food. Fill up on lots of fruits and veggies. Not so much on the Christmas candy. And if you find it helpful to count, do. But don't get too hung up on it. Especially if you lead a very active lifestyle. (Image Source)
5.) A SUPPORT SYSTEM IS HELPFUL. AND WORKING OUT WITH FRIENDS IS FUN!
Now here's something good I've gained from watching the show. The times when teammates have worked together to keep each other motivated. The times when contestants have sacrificed their own success to help another person having some trouble. It's all so feel-good, but it's really true. Sometimes you just can't do it alone. Sometimes you just don't WANT to do it alone. And you don't have to.
TAKEAWAY: If you're having trouble staying motivated to eat well or exercise, enlist the help of a friend or family member. It's that simple. Now, if you don't know of anyone who's interested in living a healthy lifestyle, look harder. Or ever look to the web (Healthy Living Blogs) for support. (Image Source)
6.) I MUST LOSE WEIGHT IN LARGE INCREMENTS, CONSISTENTLY TO CLAIM SUCCESS.
I feel so terrible watching the contestants' faces slump to a frown when they haven't met their goals for a certain week. More alarming is the pressure from the coaches. We all see that they're doing work. Yes, some of them more than others. But still! Not losing 10 pounds in a week isn't a failure. In fact, the expectation of that much weight loss is not healthy.
TAKEAWAY: Know your body and its limits. If you're looking to lose weight, aim for the healthy range. A max of 2 pounds per week is what I've seen advised. And if you stay put one week, put it in perspective. If you're doing the work, you're still reaping the benefits health-wise. Those jeans will fit again in no time at all! (Image Source)
7.) WATER WEIGHT VERSUS MUSCLE WEIGHT? NAH! ONLY THE NUMBER COUNTS.
The contestants run. They lift weights. The work all day to get buff. Yes, they have some spare pounds they need to shed, but does anyone ever take a look at the TYPE of weight they're losing? No. Furthermore, do you ever notice it's harder for women to lost competitive percentages of weight? There are way more factors involved than a simple calories in/calories out formula. Yet, the show never brings up this important topic.
TAKEAWAY: Men and women different. More important: Every body is different. Depending on the type of exercise you choose, you may gain muscle weight. Or not. You may have a high metabolism you can thank your grandmother for. Or perhaps a slow one from your father's side of the family. The key is finding what works for you. And if you are trying to lose weight and genuinely feel you're putting in the work with no payoff, you may want to visit your doctor. More may be in play than you know about (several conditions, like thyroid problems, can impact weight loss). (Image Source)
8.) I NEED NOT TRAIN MUCH TO RUN A MARATHON.
Uh. Hello? They ran a MARATHON on the last episode. I realize this has been done every season. But at what point during the show did we hear about training for said marathon? Talk about 0 to 26.2 in three months. As a well-trained runner dealing with injury right now, I admit watching Ada cross the finish line in nearly 4:30 had me both proud for her and somewhat irked. Yeah, I can see how their 5 or so hours of working our per day would allow them to complete such a feat. But how are they not injured like me? I just don't get it.
TAKEAWAY: Alright. My rant is over. I promise. But marathons are serious business. What I worry after watching this particular episode is that people are going to want instant gratification. I didn't run a marathon my first year of running. Nor did I run it in my second year. It took me several more until I laced up at the start of Philly. Accomplishing goals is one thing, but you don't always need to pick the largest goal to be a success. (Image Source)
9.) I NEED A PERSONAL TRAINER AND NUTRITIONIST TO BE HEALTHY.
Not true. Though, a few sessions may not hurt. If you are new to working out or eating well, a visit to these professionals can be beneficial. You can learn how to properly use machines at the gym, understand why you'd want to do certain exercises, and become enlightened to a whole host of other related things. Plus, you get the opportunity to ask an expert questions. Same goes with the nutrition. If your insurance covers it, a trip in to see where you're at and where you want to go can only help. And before making drastic changes to your lifestyle, it's always a good idea to let your general practitioner know.
TAKEAWAY: Even if you're a pro athlete, a little advice every now and again can be good. It can get you thinking about new ways to do things. Or even give you the opportunity to get out of a rut. As a personal example, I'm planning to take a few swim lessons this winter because I know nothing of proper swimming technique. Yet in all the years I've been working out, this will be the first time I've sought out the advice of a fitness professional. It's never too late! (Image Source)
10. IF I LOSE SIGHT OF MY GOALS. I'LL FAIL. FOCUS? SUCCEED!
I agree with this one. Despite how high the contestants must reach to attain the goals they've set for themselves . . . if they get distracted, it doesn't work out for them. Focus is so incredibly important for, say, heading out for a run on a cold, blustery day versus staying indoors and sipping hot cocoa. Set healthy goals for yourself and find ways to stick to them. (These goals don't always need to be related to food and exercise -- just check out our Spotlight on Personal Goals post.) Easier said than done sometimes, but working toward something is far more rewarding than not.
TAKEAWAY: Overall, the core of the show (having a goal to lead a healthier, happier life) is -- at least I think -- good. But don't get caught up in the TV drama and methods the contestants use to reach those goals. It isn't real life . . . and we all need to find what works best for us individually. Not Jillian. Not Bob. Not Ada. Not Frado. (Image Source)
What do YOU think about the Biggest Loser? The good AND the bad. Do you find yourself glued to it week after week like we do? It certainly does amaze me every season to watch the transformations -- both physically and emotionally -- each person goes through. Though I definitely have some issues with the show, it's at least a positive in that it has me thinking about the issues I listed above. I'd love to know your thoughts!
I gave myself the morning off. We had both accidentally slept in until 6:30 AM anyway, so it was the perfect excuse to take things somewhat slower than usual. You see, this past month has been exhausting. Normally, it's quite insane. But with PT added to the mix . . . I can't catch up.
Newton's First Law: A body in motion tends to stay in motion unless acted upon by an outside force.
I guess this morning, that outside force was my alarm clock. It didn't go off. Now, some of you were wondering what a typical day-in-the-life looks like for me right now. Here it is . . . in excruciating detail:
Wake up between 5:30 AM and 6:00 AM.
Bike at home for 30 min to an hour. Or aqua jogging at the Y.
Shower and get ready from 6:45 AM to 7:15 AM.
Eat breakfast, prepare lunch, and scramble to leave the house by 7:45 AM.
PT from 8:00 AM to 9:15M.
Rush to work. Stay until lunch around 1:00 PM.
Errands (bank/post office/x-mas shopping/blogging) during lunch break.
Stuff down a sandwich at my desk while answering voice mail and email.
At work till 5:00 PM.
Gym by 5:15 PM. Home by 6:45 PM.
Shower. Make dinner. On the couch eating by 7:30 PM.
Baking and blogging and TV time until 9:30 PM.
Random before-bed stuff (cleaning, cat duty, etc.) until 10:00 PM.
Bed by 10:30 PM.
Something's gotta give. Eventually. Or I may pass out someday. Someday soon. (I'm being completely serious!) I think I may need to modify my workout routine. When I was marathon training, a single run could suffice for my daily workout. I could get fit it in one big chunk of time. Now, I don't exercise at the same intensity, and I'm left feeling restless. But working out is taking up SO much time!
And two showers a day? Ugh. My skin is begging with me to change. Or buy a new moisturizer.
(Also: No, mom. I'm not addicted to exercise. Mostly, my schedule is a little gym-heavy because I'm trying to keep some of my endurance . . . and check to see if my knee is cooperating with running. So, sometimes I get two solid workouts a day. Most times, only one. I stretch and do my PT exercises when my knee hurts. And I take off two days per week.)
A.n.y.w.a.y. I gave myself the morning off. And it was glorious. I took a long shower. I took time blow-drying my hair. Using hairspray to keep a style! Putting on makeup -- eyeliner and all!
Then, I cooked breakfast in our sunny, bright kitchen.
Preheat your oven to 375 degrees F. In the meantime, take the rolled oats, 1/4 cup water, and 1/2 cup almond milk. Mix together and cook in the microwave for around 5 minutes.
Slice a large banana into coins and set on a cookie sheet lined with tin foil. Spritzed with a bit of canola oil.
Mix together the cocoa powder, brown sugar, and cinnamon. Then shake the mixture over the bananas and use a fork to poke into each and press into the powder to coat well. Set in the oven for three minutes.
When the oats are done cooking, pour in the extra 1/4 cup almond milk and the coconut flour. Stir in the vanilla and baking powder.
Remove banana slices from the oven. Save four to six of the coins for after the bake. But take the rest and mix into the oats.
Lightly grease two ramekins. Divide mixture evenly between them. Then bake for 10 minutes.
Turn on the broiler and broil for 3 minutes, until lightly browned. Top with the remaining banana coins. Sprinkle a bit more cocoa powder on top for extra deliciousness.
No. The oats don't taste exactly like tiramisu. So, don't be disappointed. The cocoa-covered bananas, though, do remind me of that amazing Italian dessert. Plus, the whole thing is so warm -- incredible on a day when the temps are in the 20-degree range.
YUM! Check out that steam!
How do you cope with a fuller than full schedule? Do you map out your time? Do you sacrifice any certain activities? For us -- we often leave cleaning for the weekends (boo -- because that's supposed to be our time!). So, our house is seriously messy mid-week. Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.
As I wrote in our weekend recap, I'm taking an entire week off from running. Of course, the minute I got to the gym last night, I decided to test my knee with a mile jog on the indoor track. (No pain! But that's not the point.) I'm not better. My knee hurt after the super-slow Halloween's Zombie Jog. So, starting today -- no running. At least until Sunday. For me, this is difficult. It's been . . . well . . . over a year since I've taken a break like this.
It's driving me CRAZY!
We joined the local YMCA (image source) last Friday night. Ever since, my mission has been to find cross-training activities that work for me. Not just for my mind (because running is also my stress release), but also for my body (because I still very much want to run the half at the end of the month).
What's on my list of things to try? Today we'll focus on aqua jogging. First, because it has the word "jogging" in it, which I love. Second, because I keep reading accounts from injured athletes who swear by it. Third, because I have a shiny new pool to try it in. And fourth, there's something incredibly fun about swimming in 87-degree water when it's only 35 degrees outside!
Welcome to my pool:
I dragged myself out of bed at 5:15 AM this morning so I could splash around at the beginning of lap swim (which runs from 5:30 AM till 7:50 AM). When I arrived, there were 3 ladies in their 80s walking in the pool, another older gentleman swimming laps, a guy in his late 40s just sort of hanging out (which was -- admittedly -- pretty strange), and another guy my age, again, swimming laps.
The lifeguard was great at explaining the "rules" of the pool. I asked if there is a slow or fast lane. Answer: No. I asked where it'd be best for me to do my jogging thing: She pointed to the wide lane with the walking old ladies. Yahoo!
Thankfully, the Y has lots of jogging belts (above) that I can use, so I don't have to fork over the $40-$75 to buy one of my own. This morning's workout was my second time in the water: 5 minute warm-up followed by 2 sets of 7 x 1:30 "sprints" with 30 seconds of recovery jogging in between, 2 minutes recovery between sets, and a 5-minute cool-down. 40 minutes in all.
I found this fantastic training plan online from Pete Pfitzinger. It's 9 weeks long in all, with 5 in-pool workouts per week. I skipped to week three to start since my endurance is pretty good right now.
Here's the thing about aqua jogging: It looks silly (image source -- and no, I don't jog in a bikini!), but it's much more difficult than you'd think. I thought I'd get right in the water and just naturally know how to do it. That my form would fall into place without feeling awkward. It took me until later in the workout today to feel like I wasn't straining or doing something weird. And even now, I'm not sure my form is spot-on.
Here's a great demo I found on YouTube. She moves a lot faster than I do, but you get the idea:
QUESTIONS YOU MAY HAVE
Q: What is it like?
A: Wearing the belt allows you to keep your head above water with no trouble at all. I had this idea that you'd be moving forward while running. Well, not a lot -- but a heck of a lot more than you actually do. It's kind of funny how much effort you put in while going pretty much nowhere. I stick to the deep end of the pool where my feet don't touch. The movement is similar, but not exactly the same as running. I'm having trouble knowing what to do with my feet.
To flex or not to flex my toes? Any seasoned pool runners out there? If I flex, my shins feel strained -- hurt. If I point, I feel like my calves aren't engaged, definitely not working as hard as my quads. Hmmm.
Q: Does it feel like a good workout?
A: Depends on your intensity. The training plan I'm following emphasizes intervals. I think without the intervals, it would be rather boring. I also don't think my heart rate would get up quite as high. As with any workout, it's important to vary intensity. So, tomorrow's 40-minute steady jog should tell me more. My heart rate was reaching up in the 140s and 150s today. I don't know how that compares to my running rate, but I don't think it's terribly off.
Here's the thing: During the middle of my second set of sprints, I was actually sweating. In the pool. My face was so hot. It. Was. HARD. My quads were burning. I think for me, longer intervals will really do the trick. I'm not sure if the plan was written for someone who's used to running for 3 hours at a time -- but I think I need to add more endurance stuff into it.
And if you try it and think it isn't hard . . . there are people who deep water jog WITHOUT the flotation belt. I tried it for a bit. INSANE.
Q: Isn't it terribly boring?
A: Not any more than running on a treadmill. Actually, it's much better than running on a treadmill. The time -- at least for me -- melts away. Also, doing intervals helps with the monotony. And I'd rather be in the water than at home on my butt.
Q: Does it really keep you fit throughout the duration of injury?
A: I don't know. But here's some info from Pete Pfitzinger: Among other reports and studies cited, "at the University of Toledo, in which trained runners ran in the water 5 to 6 days per week for 4 weeks . . . runners had no change in 5K performance time, VO2 max, lactate threshold, or running economy after 4 weeks of water running. So, there is little question that water running is an effective method for runners to stay fit." (Source and more information.)
Have you tried aqua jogging? If so, do you have any advice for me? If not, do you think it's something you'd be interested in trying? I can see myself continuing some pool running even after I'm healed. We'll see! Leave a comment or email us at neverhomemaker [at] gmail [dot] com.
Last night I challenged myself. (I don't necessarily recommend you do this yourself, it's just something I did.) But with my knee. I can run up to 4 or 5 miles relatively pain-free . . . then the tightness and sharpness start to set in. I had 8 miles on my training plan, so after a week and a half of paying attention and heeding to pain, I wanted to see what would happen if I pushed myself.
Just a littlepush.
Stephen always says I'm "too conservative" with my training. Taking each and every twinge out of proportion. What would happen if I kept going after those warning signs? Would I have to stop? Or could I keep going?
Well, I started off the run, again, pain free. 35 minutes came around, and the tightness on the outside of my knee started. "Oh, great," I thought. So, I stopped and stretched. It got better. 10 minutes later, the sharp spot below and to the left of my kneecap started. I stopped and stretched. Felt a bit better. It was still tight, but another 10 minutes passed. Stopped and stretched again.
I kept repeating this process until I had finished 8.8 miles.
The pain level stayed relatively the same the whole way. Which isn't great news, but it's also not terrible. It felt so good to run. Seriously -- if my knee was in good shape right now, I can confidently say I could have run a PR marathon last night. I'm just that well rested and trained. And today I'm able to walk pain-free, so I think despite all the issues I'm having, it's getting at least somewhat better. :)
Which brings me to the frustrating decision I am 85% sure I have made: I will not run the Philadelphia Marathon in full. I can't see myself pushing to finish a 20-mile run this week. It doesn't seem like a smart thing to do. This means I really won't be ready. Nor do I want to have some awful pain crop up during the race and have to DNF or finish hobbling to the end point.
It's hard enough when I'm at my healthiest. And the "anything to finish" attitude doesn't sit well with me in this case. (Or ever, really. You shouldn't drag yourself through something if you are in complete agony!)
I emailed the race directors at Philly, and they said as long as I'm not trying to run a LONGER race (I'm not jumping from a half marathon entry to a full) . . . I will finish with an official time. Meaning: Though I'm not technically in the half marathon, if I choose to only finish the first half . . . I will still get a time. I won't disappear into some DNF oblivion like I did at Wineglass.
This. Is. Great. News.
Because if I decide ahead of time that I'm only running the half, which is basically what I'm saying I have decided, I won't feel that awful sinking feeling I had before with the DNF. I know my body, and I know I shouldn't push through an injury just to get that marathon finish this year. There will be other races. And I can plan to enjoy myself more. Take more photos. Visit with more friends and family. Visit Lululemon, too! Eat frozen yogurt and cheer people on.
Plus: I still completed my training plan -- and then some! That's a lot of miles!
Onto a more varied routine for a while. And this is good news for all of you, too. Many of you wrote in the survey that it's hard to relate to someone always training for marathons. Or someone who only seems to run. Not just because you're new to running . . . but you're into other stuff. Well-rounded-ness. You also want to know the kinds of things we do when we aren't training for a distance event.
And there are indeed other things we like to do for fitness fun!
This weekend, I'm joining our local YMCA (image source). A no-frills gym that will get the job done. That's for sure. And I see pool running, yoga, weight training, cycling, and interval training in my future. Group classes, too. I may even -- GASP -- learn to swim properly. It's not that I can't keep myself afloat, but I know nothing of actual technique. It's so totally not efficient!
I'm starting to think this post was a lot more for me than it was for all of you. But tough decisions are necessary and difficult to make. This one's a biggie. Thanks for reading!
So, that's the complete knee update for this week. Thanks for all your emails, tweets, and comments. Your get-well-soon wishes and kind words. Now, with my shiny, new gym membership in the horizon, I'd love to know what you favorite cross-training activities and group fitness classes are! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.
I started running in August and finish my first 5K on October. It was so much fun and I plan on entering more races in the future, but since it is getting colder, it is going to be harder for me to run during the week. I also don't belong to a gym, and don't have a treadmill.
During the winter I just want to run, not really train for any particular race. Do you have suggestions as to how much to run in the winter months. Also: Should I try to increase mileage or wait until I am ready for another race?
Sooner than we think, the geese will fly south. The ground will freeze. So will our toes. Indeed, Sue asks a great, timely question, which is why we thought it'd be perfect to post for everyone. Now that fall racing madness is slowing down . . . the temperatures are cooling . . . the light hours in the day, dwindling . . . running/keeping fit gets somewhat a lot more difficult. I'm also not a member of a gym right now. And with no access to a treadmill, longer workouts mid-week are getting tough. (I say this mostly from Stephen's perspective, since my knee has kept me from running longer than 6 miles this past week.)
As far as mileage during the winter, it's difficult for me to prescribe a plan because we're all so different. I always say that one of the best things you can do -- no matter what time of year -- is create a goal in your mind. For some, that's a winter or spring race. (There's this awesome January 10K series where we live, so we both try to keep our pace up!) For others, it's getting faster. For others, it's going longer. Etc.
Coming up with a goal to work toward will not only help you decide what and how much training to do. It will also help keep you motivated when the ice and snow make you think twice before heading out the door.
For speed, you may want to start doing more intervals (bursts of faster running). Fartlek workouts. (more info)
For endurance, you may want to add a longer, slow run to each week (but no more than 10% more per week). Hills, even. (more info)
For a race, you may want to evaluate how your last training plan went and try a new one.
For maintenance of current fitness, you may want to simply continue your current intensity and mileage.
No matter what you decide your goal will be, simply stick within your current fitness level (no big changes) and slowly incorporate workouts in that help you reach it. And winter nights mean more time indoors. Instead of plopping yourself in front of the TV for yet another 16-and-Pregnant marathon (guilty), use your time wisely. Read up on running. That's what we, the English teacher and library worker, do!
And, of course, new/old issues of Runner's World published by Rodale
See! There's tons of advice and inspiration that you can soak in on those cold, dark days.
CROSS-TRAINING
Winter is also a great time to tune up on other areas of fitness you may neglect when you're in the habit of only running. Many gyms offer a short-term membership plan and some offer a "membership freeze" if you want to quit for a while once the weather gets nicer.
I'm seriously considering joining a gym right now for several reasons.
I'm injured and -- whether or not I'm able to complete the marathon next month -- I'd like to add swimming to my regimen. And some more strength training.
I get cabin fever in the winter. I like to have a place to go on blustery days. Someplace that isn't my couch. I've been known to spend hours at the gym, sometimes only sitting in the sauna or walking some slow laps around the indoor track.
I like to meet new people. So, the opportunity to join some group fitness classes, like yoga, spinning, etc., is exciting. And it beats watching TV.
I get sick. Often in the winter. And even if I'm still OK to work out (because in many cases, you can still maintain fitness while you're sick), I may not feel like running in the dark. On ice. While snow accumulates on my shoulders.
If you haven't tried cross-training before, you'll be amazed. I promise! I was the most skeptical and always, always wanted to just keep running. No matter what.
BUT. When I get going on the bike, I tend to tone muscles I didn't know existed. I grow a new appreciation for my body. I get motivated to try new things that continually challenge my body and my mind. And I know for certain I've become a better runner from yoga and cycling. My very best 5K race time was completed during an intense spinning class-obsessed (in a good way) period of my life.
This year? I want to make a splash and learn better swimming technique. I'm not a natural in the pool, but there's always something about skipping around in my bathing suit while it's snowing outside that gets me giggly and exited!
And if you don't have the cash, you can work out at home, too! Though we don't have dedicated space, we have created a way to workout at home. We've written about our in-house "gym" here and here. One of our readers also wrote a passionate post about the topic a few months back. And we even have tips on how to squeeze in some zero-dollar strength training.
NEW SEASON. FRESH START.
I always find myself at the beginning of a new season desiring change. If you're new to fitness or running, now may be a good time to start. We've got a ton of running-related posts to get you laced up and ready for your first run. Most basic of which is titled simply: How To Run.
It's not too early to start training for your first 5K. Stop making excuses. Waiting until "next month." Now's the time! You can do it!
How do you keep up your running/workout schedule during the colder months? Any tips to share with Sue and other readers? We'd love your input! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.
Hello + welcome // I'm Ashley -- work-at-home mama to three lovely girls, Ada + Eloise + Eden. In this space, you'll find thoughts on family life, frugal vegetarian + vegan recipes, and ideas for how to create a natural, healthy home. READ MORE!
