Getting My Running Game Back

Oh hello there blog. I have been busy but hopefully I am on my way back.

Let’s talk running.

About a year ago, give or take, I was biking to work when I was struck by a vehicle. Fun. He took off and physically it left me with rheumatoid arthritis in the ankle I landed on, and in an air cast for about 6 weeks. I attempted to run after a reasonable time out of the cast but for the next 6 months I still had lingering pain, most likely from the RA, in that ankle.

So no marathon in 2015 for me. Actually no running races at all and at one point I was sadly debating if my running days were over.

Somewhere along the way my ankle started feeling better… then almost normal. I ran once or twice and would have stiffness the next few days but it was progress.

About a month or more ago I decided to take my ankle for a serious test. I went from no miles / no days to about 3 – 4 miles 2 or 3 times in a week. I just pulled that bandage right off and went back into it!ย 

The first few days it was a little stiff and then, … nothing. What? ๐Ÿ™‚

I did this for a good couple of weeks and decided that it was good … that I could do this … and that maybe I just need to keep running.

I pulled the trigger and signed up for marathon #3, which will be in April 2016.

My goal is this … run 2 – 3 days a week with at least one day having 6 miles (I am already doing this now) between now and the end of the year. Work on strength and getting my pace back. Then, in January switch to a marathon training plan. … and keep going.

I am worried that if I stop now I could risk losing this normal feeling ankle so I am using that as momentum to just … keep .. running!

So, we will see how things go… if the rheumatoid flares up or if things are good.

I am excited to have a little more normal but also equally cautious that this could be a decision that I need to keep monitoring.

The goal is to keep progressing and not get obsessive, which I like to do. It has been hard to limit running to 3 or 4 days but I have so many other moving parts to my life that I really don’t have time for more right now.

I will report back later.

Thanks for reading!
Christina

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When they say “Run” they don’t mean “Run”

I have been working with my coworker for a couple of years now. He’s tried every diet and every exercise habit you should, and should not, try.

A few times he tried to run .. and failed. He did the couch to 5k plan and, like most people, freaked out at week 5 day 3 and stopped.

He’s a contractor and lately has been working remotely from home until last week. When he came in we were playing ‘catch up’ on how things have been. He mentions that he’s been running and has found a bit of enjoyment out of it.

WHAT?

WHAT?

What did he do? He learned that running did not mean running. It instead meant to find *your* pace above a walk and go with it.

So, today he walks up to me and mentions that he’s mad that no one ever told him that running did not mean running (I’m sure I said it to him a few times, but he never listens to me!). Finally he’s found something that he can do, that’s exercise, and that’s not a voluntary form of torture.

Nice!

So … if you’re scratching your head on all of this, let me explain.

If you’re trying out running for the first time these are your Dos and Don’ts …

  • Don’t think you should walk out the door and run like a Nigerian. My sister did this .. she started the Couch to 5k program and on the first day, at every interval she bolted like someone was trying to rob her. Silly rabbit was sore for days. Go slow .. there is no need to rush. Remember your legs and body are not conditioned for running.
  • Don’t have any expectations and don’t be in a hurry. The goal and the key is no pressure. Remember that it just needs to be better than what you do now. That’s it.
  • Do give yourself recovery time after running. Again, your body is new to this. Even if you run slowly those muscles are getting a new workout and need time to repair.
  • Take it slow, keep an open mind, and give it time. Take the expectations, pressure, and pace away .. try it xx amount of times and see how it goes. One time is not enough to decide on much of anything, I promise.

Years ago I used to run and was OBSESSED with my pace. I was always racing EVERYONE, especially myself. Running turned into disappointment and torture at one time until I through those out the window and decided to find the fun. Now, it’s something I love.

Will my pace every be as fast as before? Probably not. Do I enjoy the miles more than I did? Absolutely.

Happy day and thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists ๐Ÿ™‚

Christina

Feel free to follow me on social media!

Instagram

Follow Me on Spotify

Keeping Things Interesting For Your Body

I believe that I have a bit of a reputation .. I never say ‘no’ when people ask me to sub classes for them. I do it for a few reasons ..

1. I handle excessive free time poorly. I will admit it. I am lazy in my spare time and I like to munch. While I need to learn to manage my down time in the meanwhile I never say no to the chance to eliminate a bit of it.

Never Turning Down a Chance to Sub a Class!2. For instructors it always feels good when people ask you to sub. At the gyms I teach at it is usually a compliment. When I find subs I will ask only those people that I know will give the class as good of a workout in my absence.

3. It’s always good to throw a wrench into your ‘typical’ fitness regimen. It keeps the body guessing a bit more often. Guessing leads to changing and adjusting. That usually leads to good stuff!

Number 3 is what we’ll talk about.

Most people who have exercise as part of their lifestyle tend to find what they love, and they stick with it. We get comfortable and we tend to not only stick to those workouts but we also develop a pattern with exercising.

What happens? The body learns the patterns, knows what to expect, and may stop responding as much as we’d like it to.

How can we avoid this? Throw some wrenches in the mix. Maybe add a new workout in there, do things out of order (or in reverse), change the intensity and focus. Find a way to throw your workout out of what you expect it to be. Then, do it again.

Make those changes start happening for you once again because, after all, that is what we work so hard for!

Happy day and thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists ๐Ÿ™‚

Christina

Feel free to follow me on social media!

Instagram

Follow Me on Spotify

Spinning / Indoor Cycling โ€“ 60 Minute Profile – Endurance / Speedwork Profile (60-13-10)

I have not posted a spin profile playlist in a while and so I thought I would share one ๐Ÿ™‚

Right now I teach spinning / indoor cycling at two different gyms. At one gym for the month we are focusing on endurance / speedwork profiles and at the other we are working in strength. Needless to say my legs are ‘adjusting’ the going from one extreme to the other!

This was one I taught recently … the goals was to work on seated flat surge improvement while sustaining strong tempos through the rest of class.

The entire profile is an endurance profile, with cadences between 80-110. Knowing that we can briefly look at the details.

Let’s have a look…

ย The goal of the profile is to work on the speed intervals during the seated flats. The seated flats are up to the riders whether it’s ย small bump in pace or a full out spinning surge. When not in those songs the goal shifts to maintain that endurance pace and momentum. As the seated flats progress they will challenge the rider’s ability to keep pushing ahead.

I typically give options both in and out of the saddle with the intent to work with every personal goal in class. I also always finish with a seated flat as that last ‘blast’ to end class. Turbulence definitely does that …

The seated flats are Juicy Wiggle, Welcome to Africa, Black Betty, Born to Get Wild, and Turbulence.

This playlist is pretty upbeat and ‘pushy’ on tempo, which helps when you are tired! The music keeps you moving!

I hope this helps!

Thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists ๐Ÿ™‚

Christina

Feel free to follow me on social media!

Instagram

Follow Me on Spotify