You guys! I am on the highest of highs right now. I just finished my first fast workout in what seems like forever. I had given up on hard running when I was experiencing recurrent pregnancy loss. So, I'd say that was a year and a half ago? I thought somehow running with much effort had something to do with all that. I mean, I was always looking for something to blame (and my doctor assures me the running had nothing to do with it).
EXERCISE
Fast forward to now -- 6 weeks postpartum -- and I woke up feeling great. But I didn't feel like doing my usual 3-mile slog through the neighborhood. It's hot, sunny, and I'm kind of bored with it and need to get back to my old routes. Today's solution: You might remember that we bought a treadmill this year. I looked up some interval workouts and found this one on PopSugar.
I feel like it's the perfect mix of gentle and challenging to get back into the swing of things. (Somehow I didn't follow it exactly and did a lot more of the 7-8 MPH -- oops!)
FOOD
Going dairy free has had an interesting side effect. I'm only a couple days in, but the food choices I've been making overall have been much healthier. I've been consuming a lot more protein and less carbs. I've been choosing more fruits and veggies and shunning more desserts.
I will probably break from the dairy free just briefly this weekend when we visit my parents in Wellsboro. It's my birthday, and I would like to indulge in some cake and home treats I only get on occasion. (There this food truck that has THE BEST grilled cheese!)
I do wonder, though, for those of you nursing mamas who went without dairy: Did you notice a change in your supply? I feel like I've had slightly less milk the last few days. But I realize it might also have to do with reaching 6 weeks, which is when things regulate a bit, right? I'm trying to add more fats to my diet regardless. An avocado a day . . . :)
CONFIDENCE
My body hasn't changed much in the last several weeks, but I don't really mind it much. It took a long time to get pregnant, a long time to cook baby, and it'll take a long time to reach "normal" again. And I know from having Ada that "normal" will be different anyway. I actually felt like I got fitter in some ways after I had her despite not having my body look like it did when I was younger.
Exercising and eating well is making me feel so great. We've been sleeping better, too. Eloise had been doing some 5-6 hour sleeping stretches while on vacation. Since we've returned it's been more like 4 -- but it's all good.
So, that's week 6 in my postpartum fitness and body journey. I'll be back tomorrow with reflections from vacation (as well as some essentials for taking a newborn to the beach).
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 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.
Pssst: Have you heard of Hello Fresh? It's a grocery delivery service. Anyway, this week they have come out with new vegetarian grocery boxes. You should check 'em out. I will be reviewing the service soon, soon, soon!
Treadmill time: I'm struggling to keep up with fitness at the moment. I'm not training for anything, and as the weather has gotten colder, I've become especially good at coming up with excuses to skip. We just had our treadmill serviced a couple weeks ago, and I've been trying to promise myself at least five runs a week.
Even if those runs are only 2 miles. So far, so good.
It's easy for me to get caught in a doomed mindset of "I USED to run X number of miles when I was marathon training" or "Five miles should be EASY for me." It's all very negative and eventually leads to my mental downfall.
So, I've come up with some short, sweet workouts I can do on those days my mind gets the best of me. Each of these sessions can be completed in either 2 miles or 20 minutes. What I've found is that I can often jog a cool-down mile to make it three total. Sometimes more.
If not? No big deal. At least I've done something instead of nothing. Kept the momentum going. The pacing is just what I do. Simply adjust according to your normal paces, whether faster or slower. For reference, my normal jogging pace on the treadmill is 7mph.
I hope you enjoy these short, sweet runs. I always tend to take the winter season relatively easy. There aren't many races on the agenda, so it's a good time to let the damage of harder training heal.
I don't worry so much about my weekly mileage either. My totals range from 10 miles to 30. It's crazy. Instead, it's all about keeping my legs moving and complimenting with cross-training like yoga.
I don't love running on the treadmill, but I get a different quality out of them. Most of my outdoor mileage is run at an easy pace on mostly flat surfaces. On the treadmill, unless I'm challenging myself, I'm bored.
How about you? Can you run most every day indoors -- or do you need to play games to pass the time?
I have another run to add to my Fun and Fast Treadmill Workouts post. This one is a true interval workout and, therefore, a metabolism booster. Just what I need to shed some of those pregnancy pounds.
The Workout: Just over 4 miles. 5 minute warmup at 6.7 MPH. Then alternate between 7 MPH and 8 MPH, 1 minute each for 10 minutes. Drop speed back to 6.7 MPH. Then repeat the 10 minute fartlek (speed play) workout. Finish with another 5 minutes at 6.7 MPH.
I'm finally over my sickness and went out for a speedy 5 mile run in the cold this evening. Stephen surprised me by making OSG's Nut Butter Parsnip Fries -- all while watching the baby. If you haven't before heard of or tried that recipe, it truly will "change you life," as Angela says on her site.
For dinner, we're enjoying some baked tofu! A nice change from all the veggie stir-fries we've been eating lately.
Otherwise, we're celebrating Ada's entrance into the double digits for age. She's 10 weeks old today. It's so true what they say. Babies go from this:
To THIS in a blink of an eye . . .
Today on (never home)maker, baby! there's a brief video post about our nature "hike." Yup -- Ada and I got the chance to take a walk outside. It was glorious -- and rare in upstate NY to enjoy "balmy" weather in January.
Before I get to the workouts, I'd like to give you a quick race report. This past weekend's 10K went extremely well. I took 50 seconds off my post-pregnancy PR, finishing in 50:35. As I described it to Stephen, I wasn't racing, but I also know I couldn't go much faster, if that makes any sense.
Getting back into racing shape will take some time, but I'm more than happy with 8:08 miles!
With Stephen at my side for a quick warmup and cool down, I also got in my longest run since July. 8.2 miles total, at an average pace of 8:20. At this rate, I'll be more than ready for the half in May. I might even sneak in another half as a preparation race in April. Which brings me to goals: Stephen and I have both decided we'd rather focus on improving our 15K and half marathon times and enjoy lower mileage this next year (or two). Life's too hectic and wonderful right now to bog it down with hours of slow miles.
This month, I'm trying my best to run five days a week. Outdoors, mostly. But there is at least one day per week when that just isn't going to happen. On those days, I sometimes take a break. But I do have some go-to treadmill workouts that keep me sane while running in place.
[ BABY, IT'S COLD OUTSIDE ]
Upstate NY is super cold these days. The sun rarely shows itself and, even when it does, I rarely have time to squeeze in my run before it sets. Though I try my best to run like a mail carrier through the dark streets, dodging sleet and snow, there are some nights when I'd rather stay in.
The workout: 4 miles. Warmup is .5 miles at 6.5 MPH. Then I increase to 6.8 MPH and pretend I'm outdoors, working in some "hills" at incline levels of 3 to 6, .25 to .5 miles long each, 4 to 6 hills in all. Cool down of .5 miles at 6.5 MPH.
[ CLUSTER-FEEDING QUICKIE ]
There are days when Ada eats every hour from noon until 10PM. I feel like my butt is super-glued to the couch. She's usually pretty fussy, too, since cluster-feeding is typically worst during a growth-spurt. On these days, I need to finish a workout FAST. And to help my mood, which is usually anger boarding on rage, I need to get my legs moving FAST.
The workout: 2 to 3 miles at a steady 7 MPH to 7.5 MPH. In other words, comfortably fast. No warmup or cool down. NO TIME!
[ SCREAMING SPEED WORK ]
I've never enjoyed speed work. I achieve faster times by racing a couple times a month so I can sort of slide the rest of the time and log more comfortable training runs outdoors. On the treadmill, I can't plod mindless miles. I need intervals to play with in my mind.
The workout: 3.5 miles. Start out with a .25 mile jog at around 6.7 MPH. Then jump up to 7 MPH for .5 miles. Switch to 7.5 MPH for another .5. Back down to 7 MPH for .5. Then to 7.7 MPH for .5. Then down to 7.5 MPH for .5 miles. Then up to 8 MPH for yet another .5 miles. Then way down to 6.5 for a .25 mile cool down.
[ MOTHER, MAY I? MOTIVATOR ]
There are days when Ada's been crying for hours. When she hasn't slept well. When I'm drained from doing diaper laundry -- again. On those days, the last thing I want to do is lace up and run in the cold dark air. On those days, I'd rather curl up in a fetal position and cry myself.
The workout: 1 (a single) mile. At any pace that feels right that day. That's all. But the "motivator" part in the title comes from this workout's amazing ability to get me going at least another mile -- sometimes two -- because it feels so good to get out stress through movement. Even if I don't run longer, one mile affords me about 10 minutes of alone time that I desperately need these days.
Of course, you can just substitute your own speeds to make these workouts your own. Increase by the same increments, etc. Even though I don't love the treadmill, I know it will help me get into better racing shape. And sooner than if I carefully crept along atop ice-covered roadways all winter. (Still, I'm a big advocate of outdoor running in the chilly weather.)
Stephen and I were chatting, and I think I win in our household for the longest treadmill run. Not by much. His was 15 miles, at which point our treadmill broke. Mine was . . . 16 at a gym when I was in college. I'm not bragging. I think we're insane. Tonight I struggled to finish 25 l.o.n.g minutes for a 5K. I don't think I'll be putting in double digits indoors anytime soon -- or ever again, for that matter.
What's the longest you've ever suffered indoors on a treadmill?
Blame it on the subwoofer. The intense synth at the end of Muse's "Apocalypse Please." Or maybe the 8 MPH speed I programmed into the treadmill's belt. Whatever made it happen: I reached nirvana Monday night while cresting an imaginary hill at mile 7 of my 8-mile run.
That's right: On a TREADMILL.
Which brings me to our Great Question today. It comes from Fiona, who asks: What are your favorite winter running workouts -- specifically on the treadmill?
Those of you who have been reading our blog for a long time know that we're not exactly pro-treadmill. We'd much rather run like the postal service -- through the rain, sleet, and snow.
But as time moves on, so do our opinions and ways of working out. My recently discovered love of aqua jogging and swimming are definitely testament to that phenomenon. And so is my new appreciation for the dreadtreadmill.
We were lucky this weekend to get a great deal on a treadmill from my parents (who recently joined a gym and didn't have space to store the bulky thing). But I've been running in place with a smile on my face for months now, in the wake of my knee/IT-band injury. I started out using the treadmill because it made sense. If my knee hurt, I could stop my workout early and not have to walk home. I could also keep myself on an even, flat surface.
Getting used to the boredom was another matter. Though, this year I've found it much easier because swimming isn't exactly the easiest exercise to do mentally either. It's all breaking the workout into different segments. So, my favorite workouts aren't runs all at the same MPH. They vary much in pace AND incline, keeping my body AND mind guessing.
NOTE: For these workouts, just substitute in your own paces. For me, my usual warm-up pace is around a 6.6 MPH. Other days it's faster/slower depending. But keep those increments proportional if you can. (For example, if I say start at a 6.6 MPH and you are comfortable starting at a 6 MPH . . . and then I say crank it to a 7 MPH, crank yours to a 6.4 MPH. I hope this makes sense.)
Workout #1: The Hill-Lover. (4 to 6 miles)
Warmup: 1/2 mile at 6.6 MPH.
Keep the incline at 1, but bring up speed to 6.8 MPH.
At the beginning of mile 2, increase the incline by .5 every (1/10) tenth of a mile until you reach 3 miles.
Increase speed to somewhere between 7 and 7.5 MPH. Bring incline back down to 1. Run 1/2 mile.
At 3.5 miles, keep your speed, but increase incline by 1 every (1/10) tenth of a mile until you reach 4.5 miles.
Repeat this whole sequence again at a slightly higher speed or incline.
Then cool down with half a mile at your beginning pace.
Workout #2: Made For Speed. (3 to 5 miles)
Warmup: 1/2 mile at 6.6 MPH.
Push the pace up to 7 MPH for a quarter mile.
Then push it up to 8 MPH for a quarter mile.
Back down to 7 MPH for a quarter mile.
Back to 8 MPH.
Repeat this process until you reach your desired distance and have half a mile left to cool down at your beginning pace.
Workout #3: Long Run Or Bust. (8 to 12 miles)
(Guess what!) Warmup: 6.4 MPH for half a mile.
Then settle in at a comfortable pace. For me, this ends up being somewhere between 6.6 and 6.8 MPH.
Crank the tunes. Pop in a movie. Sprinkle in some hills. Some (short) faster segments. Anything to keep it interesting.
Cool down with half a mile at that 6.4 MPH.
Workout #4: No TIME! (2 to 3 miles)
Warmup: 6.6 MPH for a quarter mile.
Push the pace up to 7 MPH and crank the incline to 3 or 4 for half a mile.
Lower incline and increase speed to 7.3 MPH for a quarter mile.
Lower speed back to 7 MPH. Crank incline to 5 for half a mile.
Lower incline and increase speed to 7.6 MPH for a quarter mile.
Lower speed to 7.3 MPH. Crank incline to 7 for half a mile.
Lower incline. Cool down (or do more craziness, if you want).
If you're wondering how treadmill running converts to "real" running, don't worry. As long as you up the incline (and always have it at least at a 1), you'll not have too much trouble switching between the two. I try to still get in at least two outdoor workouts per week. And plenty of cross-training.
With this method, I've kept my recent race times -- at least in the 10K -- relatively speedy.
Do YOU have a Great Question? Just let us know -- here's how! We'd be happy to help . . . or at least try.
I'll start this post by admitting I'm biased. I think outdoor running is awesome, and I try to stay away from the treadmill as much as possible. That being said, this morning I set out on my 5-mile tempo run at the beginning of the snowpacolypse. I don't know if I've ever run a slower workout. (Not that there's anything wrong with that -- no workout is too short or slow.) It was like running on loose sand. Snowflakes were flying up my nose . . . and down my throat. Even my eyelashes had an accumulation when all was said and done.
Today I would have preferred to bust out a tempo run on the treadmill. But our gym membership ran out, and now that we're fully into training for the Lehigh Valley Half Marathon, we figured we'd save money and deal with the weather.
Treadmill Pro/Con List
PRO: Run no matter the weather and without having to watch out for cars, potholes, puddles, and dogs. So, safety.
CON: It can be incredibly boring. Even when you employ some clever techniques to survive your workout.
PRO: You get a dashboard with your distance, calories burned, and other stats like heart rate. You also control your workouts, so -- for example -- if you live in a flat area, you can add mad hills to your weekly schedule.
CON: It's easy to either go too easy on yourself. Or too hard. Sometimes when I run on the treadmill, I start thinking everyone's looking at my pace. I feel I have something to prove because I consider myself a runner and not just a gym rat. The too easy part is because if you just stick with flat treadmill running at the same pace, you won't be challenging your body and, therefore, won't increase your fitness over time. It's easy to get stuck in a rut.
PRO: The padding -- the give -- that treadmills feature can help keep your joints and muscles safe from too much pounding.
CON: However, running on a treadmill changes your stride and general form, which can lead to injury.
Outdoor Pro/Con List
PRO: Gradual hills, wind resistance, variety of temperatures and precipitation. Basically, good conditions in which to train for races.
CON: Like I mention above, all those weather problems and other issues (like the guys who sometimes follow me in their cars . . . right?). You're out and about. And if you don't pay attention, you could get hit by an oblivious motorist. Etc.
PRO: You can run with a buddy or in a group. Sometimes if you're lacking motivation, that's all you need to get back on track. Yes, you can also chat with a friend beside you on the treadmill, but usually when I'm at the gym, it's crowded and not possible.
CON: Also (especially in winter) many of us don't have time in the day to run when it's light outside. And if you don't live somewhere with streetlamps, running outdoors can be nearly impossible and dangerous.
PRO: Fresh air and vitamin D. In the winter, it feels good to be outside. It's refreshing, and you get benefit mentally and physically from a little sunshine.
CON: Unless you invest in a good sports watch, you likely won't know exactly how far you ran or how many calories you burned. I'm not too hung up on these things -- and I often use Google Maps to chart out courses, but it's definitely more for the Zen runners :)
So, which is better? There's really no universal answer. I prefer outdoor running. However, on days like today -- I'm yearning for a little belt action. We'd love to get your input, too. Are you a treadmill junkie? Run like postal workers through rain, sleet, and snow? Weigh in by leaving a comment or emailing us at neverhomemaker@gmail.com. And be sure to check out these other running-related posts . . .
Ahhh. A sunlit, sandy beach in early August. I could get used to this! But, unfortunately, last night, I ran on the treadmill because the blustery winds and snow squalls proved too much for me as I walked to my car after work (and I had yoga at the gym, so it just made sense). It was only the third time this year that I had to deal with the mechanical beast. But it made me think . . . every other winter, I was a dedicated treadmill runner. I didn't venture out much unless the temps were above 30 degrees (a somewhat rare occurrence here in the months of January and February). And though I haven't been logging many miles inside -- I have been biking at the gym at least once a week, and a lot of my mental games/etc. are similar for both machines.
Indeed. There's been a lot of chatter about the "dreadmill" on Twitter lately. So, I thought I'd share some "survival tips" to help out. They aren't the most mind-blowing things you'll ever hear. But if it helps you bust out even one workout when you otherwise wouldn't, I consider this post a success!
BEFORE YOU START: Running on a treadmill is different from running outside. Your stride is shorter. So, the speed on the display may SEEM ridiculously slow . . . but you shouldn't crank it higher to your "normal" pace unless it feels comfortable. Or unless you want to ensure injury. As well, if you'd like to more closely emulate outdoor running, you'll want too set the incline to at least 1 percent (some people raise it higher, I usually stick with 1 or 1.5). Doing so will help when you transition back to outdoor running in the spring (the incline simulates, at least in a way, wind resistance.
1.) Think Ahead. One thing that often drives me crazy when I'm working out indoors is when I don't feel comfortable in my clothing. I don't bring a water bottle or grab a towel. I don't bring the right hair ties or headbands. It's difficult sometimes when you're speeding out the door to ensure that you've gathered everything you need for a comfortable workout. But if you take just a little extra time and find those shorts you particularly like, your trusty Nalgene, and a ponytail holder that won't break (like my elastic last night!) . . . you'll feel like you can focus on your run. Not how your leggings are riding up. Or something else. Ugh. Does anyone else know what I'm talking about?
2.) Crank the Tunes. Many gyms have music playing in their cardio rooms. Many don't. But even if you're in the fortunate category -- well, that's rather relative -- it's good to bring your own music with you. I'm a bit of a music snob, so the top 40s aren't going to cut it for me. And I rarely (if ever) treadmill it without blasting some Bowie or Chili Peppers. Not only will the tunes help keep you sane -- they can also be used in the next trick . . .
3.) Play Games. So here's the thing no one seems to know about winter running. Unless you're training for an early spring race -- you can scale back your mileage to even half of what you were doing in the fall! So, your treadmill workouts need not be incessantly long. Ok. That being said, if you do want to run long (and -- trust me -- I once ran 13 miles on a treadmill, I'm a crazy person) . . . so I play speed games with my tunes to help. I get a crazy song (like Lasso by Phoenix) . . . and whenever the chorus or a fast part comes on, I crank my speed to the top-most of what I can handle. Then go back to what I was doing when that part of the song subsides.
If that faster or louder part of the song keeps going or whatever (like in one of my favorites, Weird Fishes by Radiohead, where the entire end of the song gradually increases in intensity) . . . I employ a different technique. More of a gradual game. Every 20 seconds or so, I push myself faster. But this game need not only be with speed. Use your incline button too!
On especially long runs, I would run for 10 minutes, walk for 1 minute. Just to physically break it up into sections. For that walking minute, I'd up the incline so my heart rate wouldn't plummet.
4. Play Mind Games. Yes -- you can also play some mind games to help pass the time. One I like to play is just simply asking myself random questions (as suggested on this page). Which other culture would you choose to be born into, and why? Which historical event would you like to have witnessed. It sounds kind of super dorky. But at least for me . . . I start thinking of the answer, and then my mind wanders, and several miles just melt away. Anything you can come up with to distract yourself is good. Just don't stray too far from your current situation -- I've seen people face plant off their treadmill. Yikes!
5.) Perform in a Variety Show! Or MIX IT UP from day to day. When I started running, I would religiously run 4 miles every day. Same time each day, same pace each day. Never failing. And boy was it borrrrrrrring. So, go long one day (maybe 6 miles, 4 miles, whatever is long to you) . . . and short the next (2 miles -- and do some X-training). Go fast one day. Go slow the next. Basically, keep your body and mind guessing.
6.) Go Around the World. When all else fails -- give up. Really! Sometimes you seriously can't handle the mental or physical rigors of treadmill running. It's fine . . . but do 10 minutes on the treadmill, then 10 minutes on the bike, then 10 minutes on the elliptical, and another 10 on the treadmill. The variety will chase those indoor blues away. I promise.
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!
