New 2 You Cross-Training Challenge for February

The idea of trying something "new to me" 12 times in 2012 originated with Kim over at (Just) Trying is for Little Girls, and I "signed up" for the challenge she got started with this post. 

This is my second "new to me" thing, and it went very well. Last night I went to the first Yoga class I've ever tried, and I have to admit that I had a good time with it. The instructor has been teaching in my area for the last eight years, and was very knowledgeable and talented while at the same time being very low-key and laid back. The studio is in an outdoor mall type area, and is very nice on the inside with a minimalistic decor. It is literally on my way home, so it was convenient, and called Yoga Synergy Spa.



The class was a Yoga 101 Beginner class that lasted about an hour, and the hour really went by very quickly. In addition to the instructor, there were four other students in the class and they were very nice. The lesson started promptly at six, and we began with some New Age music playing in the background (the entire class on a low volume) with just some seated relaxation and breathing. According to the instructor, this class was primarily a Vinyasa type of Yoga at a very elementary level.


The instructor made it clear to everyone in the class that while she was there for guidance and information, that they were to listen primarily to their own bodies and not strain or stretch painfully. For each of the poses through which we progressed, she explained where it "should" feel a bit uncomfortable, and where it should not (in other words, if it hurts here, don't do it). She modified poses for some in the class that found the pose as demonstrated uncomfortable, and was just very pleasant.

I would definitely be at a complete loss to communicate a pose-by-pose description of the class, but we went through various standing and seated stretches, some core work where we started on all fours and lifted one arm forward and opposing leg backward -- alternating that extended position with a "curled" position where the knee was touching our chin/forehead (which really worked the abs), a Tree pose to work on balance, the Pigeon pose to stretch out the hips (with a variation I had yet to try that was interesting), a short circuit where we transitioned between Downward Dog and Cobra, and a circuit that had us in a lunge-type position.

All in all, I had a nice time, and it was fun. I'm on a $15 for 15 calendar days promotion, so I'll for sure go back over the course of that time to see what else I can pick up on. I definitely learned something last night...some things I was doing right on my own ("I learned it from a booook"), some modifications to try, and some things I still need a LOT of work on.

There is definitely a whole world of things to learn and experience in the world of Yoga, and I just barely scratched on the surface of one facet of it....but had a good time doing so. What I did last night was not an overly taxing physical workout, but I can see the potential for that type of Yoga workout if I tried one of the more challenging classes.

Happy running everyone !!!

Week in the Rearview Mirror: February 5 - February 11, 2012

I've got to admit, I could really get used to a long string of good weeks...it just makes it that much more fun to be active. On the first of February I did something to sort of "bruise" my right instep, and it has slowly gotten better since then. I'm stretching the calf a good bit which seems to help, and sticking to the shoes that have more cushioning which also seems to help. I realize that isn't very scientific since I'm changing two variables at once, but I want to ensure that this is resolved before the marathon on the 26th. The runs themselves have been pain-free, and the weather has been nice for running, so no complaints there.

Here is what last week looked like...

Day	Activity	Distance (in miles)
Sunday	Elliptical	1.59
	Running	4.31
Monday	Rest Day
Tuesday	Walking	1.02
	Running	6.35
	Walking	0.41
Wednesday	Elliptical	1.58
	Running	4.41
Thursday	Rest Day
Friday	Walking	1.02
	Running	4.40
Saturday	Elliptical	1.62
	Running	4.63

These are my time and distance totals for the week:

Activity	Time Total	Distance Total (in miles)
Running	3:36:13	24.10
Walking	0:34:13	2.45
Elliptical	1:00:00	4.79
Overall Total	5:10:26	31.34

Only 12 days till the Cowtown Marathon, and other than the (now very minor) instep discomfort, I'm feeling healthy and ready.

On Saturday afternoon, my wife and I took a course map of the marathon and did the drive over to Fort Worth to see what it looked like in person. There is a portion of the run that occurs on a biking / running trail starting at about mile 18.5, so we didn't get to drive all of it. However, what we did see was "interesting" and not exactly what I had pictured in my mind. The elevation profile looks something like this (from the marathon's website)...

You can tell that there are quite a few rolling hills throughout the course, but I didn't realize just how "rolling" it really was. With few exceptions (at least in the first 18+ miles), if one isn't climbing a hill, one is coming down one, so this will be a run that will have more than a few gear changes in it. In some respects this should break up the effort somewhat so that it isn't just an extended pounding so that is good. In other respects, some of these hills go up for anywhere from 1/10th of a mile to nearly 3/4 of a mile.

Knowing how the course goes won't necessarily make it any easier physically, but I believe it will help me mentally since I won't be constantly surprised (dismayed) when I round another corner to face yet another significant uphill section. The key for me will be to switch gears effectively, and NOT try to power up the hills. My goal is to attempt to maintain my cadence (or get close), while shortening and lengthening my stride as the topography allows.

The February pushup challenge (400 in the month of February) continues to go well. I started with a set of 20 each day, and I've progressed through 3 sets of 10 with a 45 second recovery to starting 4 sets of 10 with a 45 second recovery this morning (Monday). I've also been doing 2 sets of 5 pullups with a 45 second recovery every other day. Those are significantly tougher for me, so I'll have to bring those numbers up much more slowly.

Although I missed a couple of days during the week last week, in general the stretching and strengthening exercises continue to go well. I'm slowing gaining increased flexibility, and it is keeping the stiffness and pain away on the runs so it is well worth the 30 minutes or so of effort.

I think I'm going to try out my first Yoga class this week, so that should be interesting. I have no idea what to wear or how it will go, but I plan on that being my "thing" for the New 2 U Cross Training Challenge for this month. I plan to call today and see what to expect, and will post about it once I do it. Wish me luck...with my flexibility and coordination, it should be entertaining for everyone (but me of course ;-).

Happy Running Everyone !!!

Stretches and Strengthening Moves

I can't honestly say I'm a big fan of doing these moves, since I would much rather just get out and run or bike, but if I'm going to continue to be able to run injury free (or relatively so), it appears that I'm going to have to ensure that my body is not thrown out of alignment due to me ignoring the "not fun for me" areas which also demand improvement.

I know I was a bit vague on what the Chiropractor talked to me about the other day, so I thought I would share the general routine he asked me to follow (or ignore if I feel lucky...well, do I..?

[answer would be NO] :-)

Admittedly, many of these are both strength and flexibility moves in one.

Windshield wipers  As they do in the video, keep the legs bent (not straight). Start by going to the left, then the right, which makes a single repetition. He told me to start with 10.

Hamstring stretchwith band  With this one, he told me that keeping my leg straight is good up to a point, but there is a point where the gastrocnemius (one of the calf muscles) is the limiting factor. To move further into the stretch, unlock the knee and allow a small amount of flex in it to further stretch the hamstring (she does it towards the end in the video).  

Cross legged stretch  This is another one of those that is both a strengthening exercise, and a stretch.

Cat and Camel   This is a nice easy one. The stretch isn't pronounced, but it does the job and works some of the core muscles as well.

Piriformis Stretch (AKA The One Legged King Pigeon pose in Yoga). I didn't think I'd be able to do this when I first saw it, but it really isn't overly difficult.

Psoas Stretch  Be sure to remain facing forward...don't twist the upper body to the right or left. I personally find this to be a strengthening move as well, since I don't hold the pose effortlessly.

Cobra pose  As she says here, lead with the chest, not the head by tilting back the neck.

Bent leg sit-ups  With your legs bent and the feet NOT anchored in any way, place your hands beside and touching your ears (but not behind the head), and slowly sit up and then slowly return to the floor. I usually do two or three sets of 10.

Bent leg "leg ups"  Lie on your back, with your knees bent and your thighs perpendicular to the floor (the same starting position as the Windshield Wipers above). Cross your ankles, then slowly bring the knees up to the chest / head, then return back to the starting position. Once again, usually two or three sets of 10.

Rear Leg Raises  I normally do a couple of sets of 10 at this point.

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Throughout all of these, my biggest problems doing these (aside from getting me off the couch) are not what you might expect.

•  Regardless of his location and /or disposition just prior to me beginning, my six year old son will appear "needing" something (juice, chips, gummies, to tell me something (usually about a video game), needing me to read something to him (once again, usually  in the video game), or to ask me to play with him because he is lonely.

 

•  Rio, our 11 year old Golden Retriever, will get as close to me as possible then lay down. If I need to move to a different position, it is my job to navigate around him. If happy, he will roll around on his back and flop against or on top of me (because obviously I'm in the floor to play with him). And since I'm obviously playing with the dog, why won't I stop and play with the boy (see above).

 

• Oscar, our other 11 year old Golden Retriever, will drop a tennis ball next to me, back up a couple of steps and stare at me till I throw the ball for him. This will go on until he tires of the game (a LOT of throwing), or until I lose my mind and tell him NO...not now. He will then lay down and stare soulfully at me, heartbroken and hurt. Why won't Dad play with me (once again, because obviously I'm in the floor to play with someone, and it really should be him).

 

• Cinder (short for Cinderella), our 2 year old black Lab. Will occasionally stop by and stare in my face (her face approximately 1/2 inch from my eyes) to make sure I'm alright. Then give me a big wet kiss and move on. Repeating as necessary (If Dad really was alright, why would he flop around on the floor like that).

The exercises and stretches themselves, aren't difficult at all...just takes a bit of time. Somewhere between 15 and 25 minutes (depending upon what happens concerning items 1 through 4 above).

By the way...I wouldn't have my workout routine "interruptions" any other way. :-)

 

Happy Running Everyone !