First Workout of the Year

Running twice on NYE (and staying up until 2am because I apparently forgot that I'm too old for that) meant that I took quite a few "rest" days this week.

Friday, I did my first workout of the year. I wanted to make it something I could be excited about, so I opted for speed-work and testing out the Nike Training Club app.

So excited to wear my new shorts from Matt's mom for speed-work!

I was really excited because I knew the weather would be perfect for a run even if I overslept...which I did. After lunch, I went to the park, which is my go-to route for outdoor intervals. (I wish this loop was lit, because I can only run it when the sun is up.)

I love the "track" around this lake. It's perfect for speed-work.

Apparently it was a little chilly for everyone else; I was the only one out today. (The cold air didn't do any favors for my asthma, that's for sure; I had to pause once in the middle of the run to catch my breath and have some water. I also like that this route keeps me close to my car.)

Perfection.

I set my Nike+ app to give me updates every quarter mile, did half a mile warmup at an easy pace, then alternated sprinting and an easy recovery pace every 400m. I've obviously been skimping on speed-work, because my first few sets were ridiculously fast, but by the end I was really hurting (in a good way).

All smiles at the end! (FYI - FitBit review is coming soon!)

I finished with a 4-minute cool-down, drove home, and immediately opened up the NTC app.

I've decided to work on the "get strong" setting (you can also choose "get lean", "get toned", or "get focused") because I think strength will help my running the most.

The "beginner" level will fit in well with my running schedule.

At first I was going to do the entire 30 minute workout, but decided that I wanted to mix it up and just see what the app has to offer, so I skipped around and chose exercises that focused mostly on core work and squats.

Things I love about this app: There are a ton of workouts to choose from, the app provides photos and explanations for each exercise, and if you choose to do the entire workout, a coach talks you through it the whole time.

Drawbacks: You do need some equipment at home (mostly dumbbells and medicine balls) and a place to spread out.

Some of the exercises I did today.

I feel excellent, as I usually do after pushing it and stepping outside my comfort zone. I think I'll definitely be using NTC to help me stick to my resolutions. It's such an easy and convenient way to cross-train, and I know the different exercises will keep me from getting bored.

Plus, now I can familiarize myself with these moves so I can start doing HIIT without looking like a moron!

Have you used the Nike Training Club app?
What speed-work do you prefer: fartleks, intervals, or tempo runs?
What was your first workout of the year?

ABK

Disaster Run

Yesterday, I experienced a bad run. Funnily enough, I didn't internalize any guilt over it, as I usually do, perhaps because I knew my fitness and ability weren't to blame. On the contrary, I even feel a little proud of this disaster.

I got new running shoes the other night...not really on a whim, but without having my strides re-evaluated like I'd planned. But really, I don't need new shoes yet; I just really want a pair. I ran these around the indoor track at the store and they felt wonderful. So, I bought them. Itching to try them out, I took them for a test Monday.

But here's where I went wrong. My run was a 3.5 miler (or so I thought), and the shoes gave me shin splints within the first 1/8 of a mile. But did I turn around and put my Nikes back on? Nope. I went for the full run, thinking, "Oh hey, maybe they'll get better."

Right. Here's the thing. My "3.5" miles was really 4.3. I didn't map it out beforehand, figuring I'd turn around and just run the same course back when Nike+ told me I'd hit my halfway point. But when that time came, I was on a loop, and I thought (wrongly, again), "Oh hey, this is a circle, so I'm halfway through and completing it would be the same as turning around." Except that the end of the "loop" was actually an extra .80 miles. Duh. I knew "half" the loop was .87, but somehow forgot that I'd have to complete the circle, thereby doubling it. (I know this makes little sense, but this particular path is shaped like an archer's bow, and I ran the curved part first, forgetting to add in the straight shot back.)

Basically, I had to walk some of this run because 1) LEG PAIN and 2) 4.3 miles was not on the menu. I nearly called M to pick me up. Well, I paused some of the Nike+ during walks, so it wouldn't affect my overall pace, but I did end up not pausing it for some, and then I ran the last 400 meters. Then I turned the thing off. Then I walked home. In socks. That's right: I took off the damn shoes and shuffled home in socks.

What a disaster.

But, here's the thing. I learned something from this. I've learned that if shoes don't feel right, I shouldn't be wearing them, even if I loved them in the store and even if the brand is one I'm loyal to. (These weren't Nikes, but another beloved brand.)

And why am I kind of proud of this embarrassingly bad run? For one thing, I pushed myself harder than I have in a really long time. Last fall  I ran a few 4-milers and felt really strong and proud, but since then I've been capping myself around two or three. I've been doing this simply because my resolution to run "consistently", to me, meant not pushing the distance. But lately I've been feeling antsy and full of energy. I went out Monday craving a long, hard run that left me panting and sore. Well, I definitely got it. I stretched, iced, and took ibuprofen. Oh, and also:

Yes folks, I rolling-pinned my legs. (This was an experiment based on "The Stick", which I'll get to in just a second.)

So anyway, I have no lingering pain today, although my ankles, feet, and calves were all stiff and sore yesterday. Although I feel up to a run today, and would actually really love to go, I'm going to take one more day to recover totally, mostly because my left ankle gave me some trouble toward the end of work. (Sometimes I wish I had a job that I could just sit at.)

I know I did a stupid thing. I'm sorry, body. But I'm glad I did it, and now I know what a gorgeous loop that archer's bow path really is (did I mention I'd never run this particular path before? Stupid) and I'll plan accordingly for the distance. But I do plan to run it again. It was just beautiful.

As for the rolling pin: "The Stick" is a plastic massager made for runners. You roll it over your muscles and apparently it's magical. Well, having done some asking-about regarding my usual knee pain, someone suggested it may be that my quads or Iliotibial band needs stretching/work. So I looked up how to handle that, and The Stick was recommended. Being cheap, I used my rolling pin instead. Boy did it work! It's not space-age plastic, but it made my legs feel amazing, and even through my hellish run, my knees gave me hardly any grief. (I used the rolling pin before the run, to prevent any muscle stiffness, and it seemed to work.)

I also looked up exercises that will strengthen hips and knees in order to prevent pain and injury. Here's the video:

When all is said and done, I learned something about myself, and about the art of buying new running shoes. Now...to return them (don't be skeptical; they look fine, I cleaned them, there's no wear or tear, and the store said they'd take them back) and have my stride evaluated. That's on the menu for tomorrow. Hopefully I have better luck this time around.

ABK

Good Stretches Look Awkward

Those who read this blog semi-regularly should know by now that my knees/hips/hamstrings/quads are my trouble areas. If you haven't gathered that already, then I have to question your reading comprehension.

Anyway, K is good for a great many things, and, once more proving her worth as a running buddy and friend, she shared some excellent stretches with me after a run last week that left my hamstrings burning. Having thanked her publicly for these magical moves, another friend requested I share. Because the jargon and official names of the stretches escape me, and because I'm a glutton for punishment and public humiliation, I've decided to post my own low-quality, embarrassing pictures for your amusement and instruction. (Anything in the name of education, right?)

Many of these stretches will look familiar to you. You'll likely go, "Oh yeah, I've done this one before, and looked a lot cuter while doing it, too." Kindly squelch sharing those kinds of thoughts, and bask in the result of these stretches: virtually pain-free runs!

Please note that my stretching buddies are Champ (the dog) and Archie (the bird), and they deserve as much attention as I do, if not more.

So...starting with the most awkward first...

Here I am in the starting position with Champ and Archie helping out. I am going to cross one knee over my body, turn in the opposite direction, and reach my arm out. The point is to feel the stretch mainly in your lower back.

This stretch is utterly painless for me, and I could stay in this position for minutes at a time. It just feels really good for my back.

At this point, Archie bit Champ's tail and sent him scurrying away. I then moved into the ultimate embarrassing stretch to do in public, especially in loose shorts:


The photo of the other leg won't upload correctly, so this is all you get of this beautifully elegant pose. (Actually, it's a shame because the other view is much clearer.) Hook one leg over the other, grasp the back of the "upright" leg, and pull. Make sure to pull your leg down toward your chest until you feel the stretch, but don't hurt yourself. As much as I kind of hate this stretch, it's a love-hate relationship, because it does wonders for my hamstrings and lower back.

That finally brings me to my new favorite stretch! New ready position needed:

You will need something to hold your balance, especially if you stretch this way after a grueling run that leaves you with noodle-legs. Also, I recommend definitely doing this stretch on a soft surface; your knees will thank you. Basically, you'll grab hold of something with one hand, grab your back ankle with the other, and pull your foot up toward your butt. Keep your back straight. The closer to your butt your knee goes, the more excellent the stretch.



















So there you have it. This post is brought to you by my total adoration of these stretches and my complete lack of shame. Obviously I like others, like the butterfly or the good old "sit down, fold a leg in, touch your toes" business, but let's be real, here: the more awkward a stretch looks, the better it feels! The existence and public posting of these photos is proof of that.

ABK