Don't Forget about Downtime

Hey Jenne!
  The last three weeks have all been about pushing myself.  As a result I am now teetering on the fence between full blown sickness and oh, I better rest in hopes of avoiding it.  Last night when I got home from teaching I fell instantly into bed and into such a deep sleep (only to be woken up at 9 by my phone and then stayed up till midnight).  Today has been the same so far, I just feel exhausted and have spent all day in bed drinking tea.  (I just woke up from a nap)  Yesterday should have been a strength training day and today should have been an easy 3.5 mile run, but instead I have chosen to take it easy.  I know that when I am stressed I hold so much tension in my hips and shoulders... so the last few days, in addition to not feeling well I have been insanely tight and uncomfortable.  So this morning I did a half hour "yoga for runners" practice and it made such a difference.  I notice that just being present to what is happening and breathing with intention are typically pushed aside when I am hustling and bustling between activities.  It felt great to relieve some stress and be present.

 
Even though running isn't your main event, you should try this out.  Especially if you sit at a desk for most of the day!

How important is post-workout stretching to you?  I am terrible about it... part of why I love yoga, it helps to fix my many mistakes...
Do you schedule downtime in to your routine?  How do you feel when you miss workouts?  I am trying to feel ok with allowing myself a moment to relax.  Clearly getting sick is my bodies way of communicating it doesn't get enough restorative downtime... so I guess I shall give it some now.

Hope you're having a great week!
xo
jeni  

Cabin Fever

Hey Jenne!

  I can't believe tomorrow is Friday!  I had such a crazy busy week!  (I know, I say that every week)  I really do feel that every minute is accounted for and when I let the schedule slip at all, everything is thrown off for days.  I have to say that I am really proud of myself for taking the time for my health the last 2 weeks and running no matter how much is on my plate.  Today, in between work, a doctors appointment and running to the studio at school to do four hours worth of homework, I fit in a 5k.  I was sort of feeling myself resenting the idea of running on a treadmill... but It was only 20* out... I did something I was very proud of.  I borrowed Everett's snow pants and windbreaker jacket and I layered up!  I felt fearless and so badass to be running outside.  The air hurt my lungs at first and my nose was certainly cold, but it was so incredible to be outside and viewing the incredible sights that yesterday's snowstorm provided.  About a mile in I was so overheated and the extra layers did not help my pace at all, and I sure did look like the abominable snowman... but I did it.  I ran in below freezing temps!  I now feel like I can run outside any time I want... no matter what the elements!  By the time I finished my run it had heated up to 27*-  whoa!!  Running outside in Winter has always been something that scared me.  I'm really afraid of slipping on ice (you did visit me in the hospital when I broke my back, so I'm sure you understand my fear of falling...) but look at me, one step closer to overcoming that fear!

  What about you, how do you feel about being active in questionable weather?  For me, I could never ever ever get on a bike in the rain.  Even the idea of it gives me anxiety.  

  Fridays are my non-exercise day- my training plan and everything I have read say you need at least one day a week to recover.  So I eagerly await Saturday.  I am hoping to run a 5k in under 24 minutes and 30 seconds... FINGERS CROSSED!  

Jealous of your 8 hours of sleep!!!  Some day I'll get that!

xo

Jeni   

Bad Workouts are Great Lessons

Hey Jenne!

  I know all about those days, where despite your best intentions, your workout is NOT what you hoped it would be.  I remember a few summers ago that there was a week I went from running 6 miles a day and then all of a sudden the very next week, I literally could not make it past 2 miles.  Just like you said, it's great practice to push through your training sessions, not just when it feels good.  My favorite book is called Mile Markers.  In it, Kristin Armstrong talks about how running (or cycling in your case) and all of our training prepares us for things much greater than a scheduled race.  It helps strengthen and prepare us for the worst of what life can/will throw at us.  Besides, it's the hard days that help us see how strong and far we've come and allows us to enjoy the great days/workouts!  As nutrition is something we talk a lot about, I will say, good nutrition and eating for strength can make all the difference in your ability to push or the cause of failure.  Everett always says to me that eating right for myself is like putting my air mask on in a plane-crash, I can't help others if I don't help myself... something to remember... 

  I really like rituals and habits.  I like to be spontaneous too, but need consistency at the same time.  Simple things like starting my day with a cup of green tea.  Without it I tend to feel disoriented and rushed.  As for working out, I love knowing that Sunday is my long run day.  It is guaranteed time for myself, to breathe, reflect and like you said, organize my thoughts for the upcoming week.  It also usually means eating a LOT of carbs on Saturday night!  

My dreadmill 2 miles, at least I logged something.

  I have now run 2 half-marathons and am training for my 3rd, 4th and 5th (they are all within 4 weeks of each other).  The first one I followed a training plan and the second one I just ran what I wanted to when I had the time and the race went fine.  I didn't improve my time at all, but I finished in 2 hours and 9 minutes.  This time around I want to be sub 2 hours, so I found a training plan that I think will certainly get me there... especially since I ran my fastest 3-miler just a few days ago!!!  So yesterday I was supposed to run an easy 3 miles, but the day really got away from me.  Our house is being renovated and E and I went to pickup our new fridge and grocery shop at the new Honest Weight Co-op in Albany and didn't get home until after 8pm.  I couldn't run in town, I just don't think it's safe in the dark, so I decided to just book it to the gym and log whatever I could on the "dreadmill"... I made it to the gym 20 minutes before they closed.  I hopped on and pushed out 2 miles as they were vacuuming and closing down shop.  I know I did a mile less than I should have, but I was more proud of the fact that I went and did something rather than just calling it a missed workout!  Erin, my soon-to-be-sister-in-law and I both agree that each mile logged on a treadmill should count as 10 regular miles... I really hate treadmills.   

  Today we are getting incredible amounts of snow!!  I was called last night to say that school would be closed today due to the impending weather... so I am home, not having to work.  How fabulous is that! E and I are hoping to go cross-country skiing later today, when things die down a bit!!

What would you do with a surprise day off?  Would you relax and watch movies all day or would you go do something active?

Have a great week!  Drink water, Fit thoughts!

xo
Jeni

Spin that Stress Away!

Hey Jeni! 

Happy Monday! How was your day? Mine was the typical Monday, not enough hours in it! 

I mad a pretty productive day at work. Mondays are difficult for me:

1. I am not a morning person

2. I am generally switching gears in my brain

3. There is a lot of work activity in Monday! 

So, back in November/December, I tried to start a weekly ritual- Monday spin.  I like it for a few reasons: I can generally pick up on any increased strength or improvement in fitness level, I like the instructor, it helps me think about my goals for the upcoming week, and it helps melt away stress. I find that if I am feeling stressed out, I can really focus that energy into my workout.  I feel wonderful after doing it. 

Spin isn't easy- but it helps for training and improving endurance on the bike.  So sometimes I love to hate it as well :-) in a good way. 

Today was a little tricky on the bike.  I'm not really sure what happened but abut halfway into the class I wasn't feeling my greatest.  It could have been for a variety of reasons: turbo beginning, red pasta sauce for lunch, too much water (what can I say, I was thirsty today!).  I thin it's good to try and finish things up because this type of thing could happen out on the road, it's about learning about the body and figuring out what works best. I toned it down for the rest of the ride and concentrated on breathing.  I made it through the class. 

Have you developed any fitness rituals? I'd love to hear about them. 

Xoxo

Jenne 

P.S.  I'm convinced it was the red sauce, by the way.  

Speedy Weekend

At the end of my fastest 3 miles ever!

Hey Healthy girl!

  It really seems like you are learning and growing in your journey.  I am so happy you are able to do so.  Diet has always been a hard thing for me.  I have never had to consider diet as a way of balancing my weight, my family is blessed with a high metabolism.  Although that sounds like a great thing, it has allowed me to eat lots of junk food and not see the effects of it out right.  I am now learning that eating healthy is more than just balancing weight.  I know when I don't eat healthy I have short patience, it is hard to stay focused, i am lethargic all day, regardless of how much coffee I drink and worst of all, my running suffers- which in turn makes me crankier.  I have said it before, that I eat balanced and healthy- until I get busy, then it turns in to cookies and granola bar central... that's not fueling me at all!  So it really is my goal for this year to make my 'diet' a more important part of my routine.

  So here is my weekend recap- I had two incredible runs!  Yesterday I went out for a 3 mile run and without evening intending on it I ran the fastest I ever have.  I covered 3 miles in 23 minutes and 44 seconds- that's an average pace of 7:45/mile and my fastest mile was 7:37.  That's the fastest mile I have ever run!  I am so excited that after just a week and a half into my training for my next half marathon I was able to do that!  Let me tell you why I think that happened... I have been trying for the last 3 weeks to only say positive things about my body... the minute a negative thought or a complaint pops in to my head I say, "oh no you don't... you are strong and resilient and your body does incredible things..."  Something negative jumped in to my thoughts as I was getting ready to head out for my run and I reminded myself of all the positives and boom... I ran at what I think is a pretty incredible pace!  Then today I went out and ran 5 miles.  I felt so strong, I truly could have gone 5 more.  I stayed with my training plan though, I'll get to 10 miles soon enough.  

  So after my weekend I feel pretty happy and powerful!  I can't wait until tomorrow, on my training plan Monday is stretch and strength... so i'm going to yoga and then an interval training class at my gym.  I am starting to look at fitness as "me time" that I am lucky to have instead of "uh, I have to do this thing", it makes it so much more exciting to go to the gym.  

  Well I hope you have a great Monday!  Stay motivated!  xo

Jeni 

me after my first long run of the season (5 miles)- it stayed light until after 5 o'clock! 

 I'm not sure which is more exciting!

A Week in Review

Jeni, 

I know. I've been gone again! Things have been a little hectic. I also have crafted a few notes to you, but then I've had some updates! 

I learned a few things this week: 

1. Starch= more than just potatoes

2. I can give up diet/light products

3. I am really loving avocado

4. Strength training is important

5. I <3 8 hours of sleep a night

So I've been making some dietary changes lately along with my challenge. Things have been at times easy and other times hard. I met with a trainer at my gym the day after our birthday and I got some personalized recommendations: 

1. 8 hours of sleep at night

2. Drink at least half your body weight and + when working out

3. If you want to eat something, don't bother with the diet version, eat the real thing

4. No sugar or starch after 4pm

5. No nuts

6. Organic animal products and byproducts only

Now, #5 and #6 are personalized to me based on some things but #1-4 are pretty general.  

So back to #1, I didn't know how many things were considered a starch! This week has been more difficult as I cut things down. The past few days when I was busy and having some work stress, I just wanted carbs! CARBS! Chips and salsa, ice cream, fruit, everything! I stuck it out pretty good though and I've been feeling great.  I eat more things (like cheese) that I've been trying to avoid because its "bad" and enjoying it. And I haven't gained weight! In fact, I am heading in the other direction. 

I will keep you posted on this. I am going to wind down before my new 9:30pm-10:00pm bedtime and think of my workout plans for tomorrow (spin? weight machines? row machine?) 

How has your diet been going lately? Have you made any healthy changes? Are you drinking enough water? 

Xoxo

Jeni

Charity Miles, January Recap

Hey Jenne!
  So I had a pretty ambicious goal back on New Year's day.  To walk 20 miles a week for Charity Miles.  It didn't go as well as I hopped, but I'm still happy I was able to help at all!!  Why I think it didn't work out- one because several times my phone was dead so my miles couldn't be counted and also, it was in the negatives for a large portion of this month and neither I nor Roscoe could bare to be outside for more than what was absolutely necessary.  Although I didn't reach my goal of 80 miles, I did walk 31.47 and was able to raise $.25 a mile equalling $8.00 for charity purely by walking.  Bettering my health and helping others.  I know $8.00 doesn't sound like much, but if you think about each person donating that much to charity each month, it can really make a difference! 
 

So friend, what are your fitness plans this weekend?  I thouroughly intend on spending as much time outside as possible.  It was 43* today!!!  That's a 48* difference from what it was last weekend.  Incredible right!? 

Have a great weekend!

Fit dreams!
xo
Jeni