Last Week in Running + GF Energy

I think one of my biggest worries with going gluten-free is that it will somehow impact my energy levels, especially while working out. I have a 4-mile race this weekend where -- ideally -- I'd like to PR. Obviously going GF doesn't mean going carb-free, that's another thing entirely.

Still, how will my body react without its usually well-stocked arsenal of bread?

Here's last week's at-a-glance from Daily Mile:

M: Totally off (after speedy 10-mile LSD)
T: 5 miles easy around the neighborhood
W: 3 treadmill miles, alternating 1/2 mile repeats 8:30/7:30 pace + kettlebells
T: 4 miles easy around the neighborhood
F: Totally off
S: OFF (drove to my hometown/back + was too tired)
S: OFF (cleaned house, 2-year-old's birthday, wasn't a priority)

Underwhelming, no? Grand total of 12 miles for the week. I'd say a "bad" week of exercise happens to me every 5 or 6 weeks. Of course, any exercise is good -- and I'm happy I'm not injured because my knee was giving me guff earlier in the year. Sometimes life just get in the way. Or perhaps the previous week had been more taxing than I'd realized.

In this case, yes + yes. It happens.

I made up for my lack of a long run on Monday afternoon with a 7.5 jaunt. It's a step-back week PLUS a slight taper, so I doubt I'll get over 20 this week. However, if I'm not too sore after Saturday's race, I would like to run 10 miles on Sunday. We shall see.


I rarely write about strength training using anything besides body weight ($0 Strength Training is my favorite). I never did much and then I got pregnant and did even less. I've started up a little routine that I do twice weekly. What I'm discovering already is that I also need to balance this out with stretching. I tried doing a wheel (yoga) yesterday -- usually a fun pose for me -- and almost fell over because my hip flexors are so tight!

It consists of the following. In all, between 20 to 30 minutes to complete.

• 3 to 4 sets of squats 
• kettlebell swings (35 lbs), deadlifts (45 to 55 lbs), etc. -- 3 sets of 20 each
• pushups (2-3 sets of 30)
• planks (whatever I can manage -- I hate them)

Yesterday I squatted starting with 65 (of that, the bar weighs 45), 75, 85, then 95. It's nothing remarkable, but it's a start. I don't really know how much I should be able to squat, so I'm playing it safe and focusing on good form, squatting deep enough, doing a good 12 to 15 reps. That sort of thing.

I don't love strength stuff. Good news, though: I can already feel a major improvement in my running. I don't tire as quickly. My legs feel solid and strong, like they could carry me farther than before without needing rest. I don't see myself getting into huge amount of strength training, but I think some is better than none.


But how gluten-free will play into my activity/running is still to be seen. Some of you have preached the importance of sweet potatoes. Some of you are doing Paleo which is even stricter with its grains (or zero, I don't really know the deal there). I know it can be done, but I guess I'm skeptical I'll have the right mix of energy without eating pizza all the time.

I know I need to look beyond bread + pasta for my healthy carbohydrates, but I guess I'm set in my gluten-y ways.

What's your favorite gluten-free pre-race/workout dinner?

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Zero Dollar Strength Training

There are lots of workout DVDs and programs out there designed to build strength. But what all these programs share is the ability to get strong in your own living room. However, with so many out there, it's difficult to choose which one to follow. That's exactly why we stick with the basics. We run, and you all already know that (if not, check out our running tips/tricks page), because it's one of the most efficient ways to burn calories and gain cardiovascular benefits.

Other days we bike, walk, or hike. For strength and stability, we also do yoga. But I'm going to share with you today the programs we both (loosely -- more on that below) follow that are absolutely free, require no equipment . . . and are accessible from your desktop.

I'm sure you've heard about these plans before, and if you haven't -- welcome to the awesomeness. For most, all you need to complete them is yourself. By that I mean they're free. They're simple and empowering (literally and figuratively). And what's what? Yeah -- there are no excuses, then, to not try them out.

• 100 Push-Ups: An intense, 6-week training program that -- if followed strictly -- should have you doing 100 push-ups at a time.
• 200 Sit-Ups: Yet another 6-week program that promises at completion you'll be able to do 200 consecutive sit-ups.
• 200 Squats: You know the drill, 6 weeks to 200 squats in a row!
• 25 Pull-Ups (Coming Soon!): I'm especially excited about this new edition because I can't do even one pull-up right now. So, stay tuned . . .

OK. I bet some of you are thinking: OMG, I can't even do one single "regular" push-up! How can I get to 100 in only 6 weeks?

Well, what's so cool is that these programs guide you through the increases by making you pay attention to your own fitness level and abilities. Not doing so hot one week? It happens. You can repeat it and hone your current skills. No, you won't get to the ultimate goal in 6 weeks -- but that doesn't matter. You'll get there at your own pace.


You don't need to follow these plans exactly either! I used the push-ups program a year ago and didn't finish. Yup. I quit because I got busy/bored/excuses/excuses. But what it helped me do is develop my own strength training practice -- without the gym. I've regularly done one or two sets of 25 push-ups 4 to 5 days out of the week. But over the past two months, I've worked up to doing 80 push-ups in a row. I do that intense session once a week. On the other 3 to 4 days, I do two sets of 50 or some similar variation. Use these programs as guides. It's the push-ups, sit-ups, squats, and pull-ups (I think they should also add holding a plank position) that matter, not the time frame so much.

So before you shell out cash for some flashy workout DVD or all-the-rage new program, consider checking out these simple methods. I've just started the sit-ups one, and I can only do (comfortably) 30 in a row at this point. OK. I lied. It's 25. Just thinking about doing 200 blows my mind.

After that, I'll continue on to the squats. Also -- if you're new to working out, supplement with walking, jogging, biking (to work, even) and other basic methods of fitness. You'll be surprised at your results after a month -- not only in your muscles, but in your overall fitness and self-image.

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Tri Cross-Training for Runners: No Swimming Required

There's no question that triathletes are amazingly fit and hardcore. Swimming, biking, and then running -- all in succession -- work all the major muscle groups (and then some) as well as promote incredible endurance. I've been reading blogs and following a number of triathletes (like Healthy Ashley, who recently completed a Half Ironman!) in wonder.

I'd love to get into triathlons. But I have a small problem. The swimming part. It isn't a matter of not being able to maintain a stroke for any given time. I actually don't know how to swim efficiently. I haven't ever successfully done the freestyle stroke. Instead, my "stroke" is more of a frog style. When I was young, I failed out of my swimming class. It's for a variety of reasons, but mostly because I got 1,000,000 ear infections . . . almost always after swimming. So, I developed this fear of (and now habit that keeps me from) having my head under water (to this day, I've never done a dive of any kind either!). Eventually, I'd like to take a swim class.

For now, I developed this fun workout that gives runners at least some of the benefits of triathlon training -- all on land!


The workout is simple: Push-ups, biking, and running. Before you start, lay out all the stuff you'll need. For me, this meant just getting my bike and helmet out, stashing a water bottle in our yard, and grabbing a pair of sunglasses.


PUSH-UPS: (Of course, this is subbing for the swim portion -- Swimming is a total-body pusher for sure. Push-ups are good because they work your arms and core. Not the same, but still challenging.) For this workout, I did 100 of them. It's sort of my favorite non-running workout, and I've been working on them for a while. So, if you haven't, don't feel you need to start this high. I did one set of 60, waiting one minute, did a set of 35, waited one minute, did a set of 15. So, actually, as I'm now writing this: I did 110.

If you're new to push-ups, do enough sets to get to 15 or 25. Intermediate? Try to get up to 50 or 75 or more. Don't wait too long between sets -- that way, you'll be sure to feel the burn. And make sure to stretch when you're done.



BIKE: I planned to bike 20K (about 12.4 miles), which is the distance of the bike portion for a sprint triathlon. Problem: I was doing this workout at rush hour, and I don't live in the most bike-friendly area. Traffic got in the way (and cars didn't seem to notice or care that I was there -- I even got cut off at one point!), and as I made my way through three loops for a 4+ mile course, the traffic got heavier and heavier.

So, I stopped at about 8.3 miles (30 minutes total). No shame in that. It was mother-flippin' dangerous.

As you'll notice, I don't have a fancy road bike. I don't have fancy bike shoes. I don't have fancy gear. I rock a hybrid that likely makes me look like more of a wannabe than anything else. But it's a bike, folks! All you need is wheels. Oh, and a helmet. Ride on!

RUN: Again, I planned to run a 5K (3.1 miles), which is the distance of the run portion for a sprint triathlon. Respect the workout, though. If you're not used to biking and then running, even you cocky runners might have some trouble. My legs felt tight -- I was maintaining an 8:11ish pace the whole time, but didn't feel like going the full distance would be good for me (Also, I ran 12 miles the day before . . . So, too much, too soon after a hard workout -- I listened to my body).

In the end, I ran 2 miles in around 16:23. Then I returned home to stretch.


Total workout time: Approx. 50 minutes. In the coming weeks, I'm hoping to improve on my times and distances (eventually working up to maybe 200 push-ups, 40K bike, 10K run). It's a great cross-training activity, and it's actually a lot of fun. Something different for those of us who would rather run than do anything else.

What's your favorite cross-training workout? Are you training for a triathlon? Have any swimming tips for me? Just leave a comment or email us at neverhomemaker@gmail.com.

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