A Break from Running, But Not From Exercise

This week I have not run or posted.  I was visiting my grandchildren and got a work out of a different kind.  I was directed by my 5yr old granddaughter to dance and then be "fireworks" for the opening of her play store.  I played trucks and helped my 2 1/2 yr old grandson how to do yard work with his play tools.  I read lots and lots of books to them, tried to stay a little dry during bath or splash time.   But, there was no time for cross training or running.  Or was there?

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For the mom trying to stay fit or maintain their ability to run, cross training means entirely different things.  Instead of pilates or working out, moms get a work out in chasing kids, picking up little ones.  Squats with weights from in the neighborhood of 20 to 30+ pounds are not easy work outs.  Holding children, reaching, squatting, lunging (catch things or little ones falling), pushing strollers, lifting kiddos out of cars, into and out of shopping carts, loading groceries into and out of cars, I am beginning to think mothering should be an Olympic sport.  A dad event could be developed as well.  How do  they do it????   It was survival for me when I began this journey.  It didn't seem like sport, but more like work.  Is a work out sport, or work?  When is work out work?  Both parenting and working out make you stronger.  Both have fun moments and stressful trying times.  To be successful in both, you must expect them.  Ultimately you will benefit from both.

Moms and dads will be better off parenting if they squeeze a run, a jog or a work out into the weekly routine.  The never ending chores, child care and work make it seem impossible at times, but finding time for fitness and a little fun even if 30 minutes is important to the mental and physical strains of life.  If you have an outlet, something just for you that makes you feel better, the rest of your family will benefit as well.  For stay at home moms an hour with kids in the park should do the trick.  The working parent may feel overwhelmed at the end of the day, but putting in an exercise video for 20 minutes before that welcome shower and bed even a couple times a week may be helpful.  It is possible to incorporate exercise with house work or yard work as well.   I have tried these things when my kids were young.  I am not an expert, but I have lots of experience.

 

Super Hero Dance Is Exercise

(Babysitting a friends little boy a few years ago was exhausting )

A souvenir I came home with was the common cold.  You know the feeling of stuffed up head, scratchy throat, the sudden craving for Nyquil.  For a minute I considered passing on today for exercise.  I have work to do, laundry to catch up and my car is not even unpacked.  I drove in and headed straight to the bed for a long nap yesterday.  I had so much fun in 4 days, but now its time to get back to my job and my own tasks.  I know how to multitask, and a hot shower helps with congestion in miraculous ways.  Its a beautiful day and fresh air, sunshine and light exercise also help a cold.  Over the years, after my sons were grown, I had to relearn how to put myself first.  After all the years of putting others first due to necessity, it was not easy.  We cannot help aging, but we can help how we do it.  Getting interested in running has helped me in many ways.  I may be stuck in a 5K rut, and I will consider this in the coming weeks.  Having the big race on the calendar, keeps me focused on being the healthiest and strongest as I can be.  The coach has tasked me with running several 5Ks locally now to see how I am doing in the process.  But being realistic, I need to get over this cold which means extra rest.  In the process to keep from falling off track, I need to keep thinking like an athlete, eat like an athlete, with an eye on the target.  Get up and get moving!

I am going to " The Bar(re)"before I run....

Heading out to the barre today for some cross training.  My friend and work out buddy, Norma, talked me into joining her at a new class she raves about.  The cost was $10 for an hour.  Bring your own mat, towel, water, dressed to work out.   I was not sure I had the time to spare, but after several invites, I decided to meet her and give it a try.

I know exactly where this class meets cause its right next to an Orange Leaf frozen yogurt store. (Yep, I am into most things food related.)

Running a few minutes late, I took a spot on the floor of this dance studio toward the back.  It was a bit dimly lit, mirrored and fairly crowded.  My take on this class is it is a blend of squats, bends, lunges, lifts, Yoga, using the ballet barre for support, and ballet foot positions to vary the muscles  being worked.  Light weights were added at times.  The class ended with floor exercises and then stretches.  I have been cycling and running... a lot.  I slip in a round of Tabata or Pilates now and then when I have time.  I was not expecting the effects this class had on me.  Half way through the hour, I had to look down at my legs to see what the problem was.  They were feeling like rubber bands and shaking.  I needed to sneak a break or two into the class.  I discovered a great work out for the hamstrings.  My quads tend to overpower my hamstrings when running.  I think I found the fix to that!  My hamstrings are very tender today.  I feel a new soreness in an obviously unused area of my glutes.  How can this not help me be faster?
Apparently, this effectively works out areas of my legs that all the other things I have been doing  did not, or at least should help balance things out.

When the pain would get to me, I would keep in a tall stance, listened to the trainers voice, music and tried to pretend I was a ballerina.  I think it helped a little!  Stretching a bit more today, I resolve  to go and try "The Barre"  again.

There's always something you can find to increase your fitness, meet new people, learn something new that you can enjoy.  You must care enough about yourself and your health to find it!

I had a run to get in as assigned by our trainer, so when I got home, my husband and I headed out for that run.  He was ready to go, while I was hoping to get it done before the stiffness and pain set into my legs.  A smart purchase of "Pepsom Sports Soak", Fire and Ice Formula, was very helpful.    I think before the National Games arrives, I will have used many bags of this.  Its all part of the experience.  At least thats what I have been telling my myself.

Motivation is everything....

I have been working hard to get to the National Senior Games.  In light of the health benefits of exercise as we age, I have enjoyed sharing with others that competitive exercise is not just for the young.  The time seemed right, as we were beginning a new year and nearly everyone is focused on being healthier when looking ahead.  We are now three weeks into 2015, and like many of you, my resolve was weakening.  I am tired.  I know the odds of me medalling are slim.  Is just getting there enough for me?  Are the health improvements and future benefits to this point enough?
How can I say I like encouraging others to be their best when I not as motivated?

 I looked into a Runners World article where I learned of 9 surprising ways running helps our body.  I am going to add walking to this as I believe walking is slower running.  The key is regular vigorous movement, i.e. aerobic exercise.  My take from this article interested me in these 9 ways:

1) A study at SMU in Dallas, concluded that running decreases anxiety.  If you have something pressing on your mind, take a long walk, go for a run.  You will always feel better.  I have some annoying muscle spasms from time to time that I know this helps with.

2)  A study in Finland followed 2,567 men, ages 17 and older, pointed to the fact that those who ran regularly,  had a decreased incidence in skin, lung and gastrointestinal cancers.

3) Exercise leads to increased brainpower, say the lab rats!  Mice exposed to savory food, new toys, or the exercise wheel had different responses.  Those chosen to spend their time in the wheel, showed higher cognitive function than the other two groups.

4) Regular vigorous exercise strengthens our bones.  We lose bone mass as we age.  Bone increases density with regular high impact activity, with  running having  the greatest benefits.

5) I reserve judgement on this one, but according to Runners World, Monash University in Australia studies suggest the impact of running or fast walking can increase cartilage production which is good protection for joints from arthritis.

6)  Studies reveal that running can sharpen hearing, due to increased circulation and thus more  nutrients brought to the ears help  protect them from aging.  Another reason to not have your running music to loudly adjusted, as your ears are more sensitive when the blood flow/pressure to them is increased.

7)  Running stimulating  muscle  regeneration was reported by the University of Illinois.  Exercise stimulates stem cells (mesenchymal) to spur other cells to build muscle.  This helps to decrease aging  muscle loss.

8) Ah, the lab rats do it again.   Skin protection- Rutgers University studied the effects of caffeine and exercise on mice.  The group of mice given caffeinated water and ran had fewer skin cancers than those that ran or just had their water caffeinated. The group with both, had fewer damaged cells developed.  I bet the caffeinated rats were faster too!

9) A Swedish study concluded that peo;e who ran 40 min. or more, 3 times a week for 3 months had a significant decrease in Migraine Headaches.  Thats a good reason to get going!

10) After learning these things, I feel more than a bit more motivated to keep training, if not only for competition, but for my health.

Personal safety.....second thoughts

A runner was attacked in my neighborhood last week.  She was out for a run, I presume in her neighborhood, before the sun came up, and before work or before her kids had to get up and go to school.  I am not sure exactly, but of the people male and female who run either before daylight or after sunset, it is because of work or family issues make this the easiest time of day to get their exercise in.  It seems she was running in the street, when a male jumped out of some bushes behind her, grabbed her and tried to drag her back into the bushes.  It was before 5am, mostly dark, and not many people out.  She fought back and struggled, and thank God another man driving in a car happened to notice the struggle, stopped to offer assistance and the attacker ran off.  This is considered a very nice, safe area.  Is anywhere or anytime safe?  I had already written on safety and running after my strange creepy encounter.  I believe I said I do not run after dark.  Ever.  I did when I was younger and teaching at a high school.  I liked to take a 30min run before my shower and going to work, in my own "safe" neighborhood at that time.  I may be older now but I am also wiser.  For many reasons, its just not safe.  Being struck by a car doesn't interest me either.  I don't run in streets unless closed to traffic or my immediate block I live on, and I try to always keep alert when I do that.

After this  recent incident, I had some friendly blog followers ask me to write on how to run safely in darkness.  They are busy moms and employed during days.  I understand their problem.  The debate going back and forth via the internet or texts began with the question: Mace vs Taser? Get a permit to carry a handgun?

I decided to research articles on safety and running.  After two days of reading and searching, I came to the conclusion there is no absolute safety running outside.  The general advice of many had several things in common to stress.

1)  Don't run at night.  If you must, wear a head lamp or cap with light built into the brim.  These are sold to construction workers who may need to peer into attic spaces, under sinks etc.  Restoration Hardware carries them, as does Gander Mountain.  Reflective clothes are necessary too.  Safety better in numbers.  Don't run with music in your ears.  You can't hear someone coming up behind you.

2) Mace or Pepper Spray is effective on attacking dogs or people.  Runners should carry some.
Runners should not carry guns or knives.  If overpowered, they can be used against you.  I would think the same can be said for Tasers.  The phone for safety should always be in hand or in a pocket.  One girl who was interviewed about running safety said there have been times when she pretended to be talking to someone on the phone when someone looked like they were approaching her.

3) Never run without your run buddy for best safety.  No matter when, better to venture out with someone.  Don't run alone.  If no one can go with you, reschedule and go to a YMCA, or local gym and take a Spinning class, Tabata, Barre, or Pilates instead.

4) Take a self defense class.  My friend Brian suggested Tae Kwan Do.  They will conduct self defense classes if there is interest.  If enough of my blog readers message me, and I will go to the one in town and arrange one for runners.

5) Vary the time and the places you run.  Don't park your car in the same places when you are leaving to run.  You don't want anyone who is looking for a victim to be able to figure out your routine, and what you drive.  Besides, variety can be a good thing.

It is sad that the world we live in has become so unsafe.  It is despicable that females must be always hyper vigilant because we are not as powerful as the predator.  Just because we are familiar and feel safe in out own neighborhood, doesn't mean we are safe.  Not ever.  I have some blog readers from Germany and Saudi Arabia.  I am sure the rules above apply to them as well.  Running makes you feel light and free.  The fresh air is energizing to me.  We should not stop our running.  We must however take these basic rules and follow them for us to really feel free.  Giving it up, fearing and not running takes  joy from life.  Don't give up, be smart.  Be safe.  Run with friends.

The day after this was on the news, I did not run.  I pondered the situation, and I tried to think of times I unknowingly put myself at risk.  The only time I could think of was the day someone was watching me run and them search for the vest I had taken off and left on my car.  I had my music on, and I was not concerned that no other regulars were using the track that day.  That track circles a city block that is lined with big old southern oaks, and cedar trees.  It is also encircled by various dense bushes and a wrought iron fence.  I had felt safe here.  I was alone, and I was not paying attention.  Before each run, I try to be sure either my music is low, or that I only have one ear piece on.  I look for others where I am running, daylight only, and be sure to pay attention to people hanging around, not running.  I cross the street if I see anyone I don't wish to pass.  I run with someone else.  If there are not safe situations I take to a treadmill or recently a spinning class.  These classes are really great cross training sessions, and they are early morning or later evening to accommodate  working people.  This is my new go to, when I want a good workout that will enhance my running, and want to be unconcerned for an hour.  I used to love sort of enjoying the weather, the out of doors, and the peace of running alone.  I am now thinking running with a run buddy or three is truly the better idea.

A few of my favorite Run Buddies! 

Cross Training, Cross Fit and just what the heck is a Fartlek?????

Cross Training refers to combining exercises of other disciplines, different than what the athlete in training routinely focuses on.  In reference to running, cross training is when a runner trains by doing another kind of fitness workout such as cycling, swimming, a fitness class or strength training to supplement their running.  It builds strength and flexibility that running doesn't utilize.  It prevents burnout and boredom, helps prevent injury baby correcting muscle imbalances.   Another benefit is for quicker recovery of you main activity. Runners have obvious strengths, endurance, power and tenacity. But within those strengths lies the potential for weakness: quads can overpower hamstrings, poor flexibility and weaker neglected upper bodies.

Keys to Cross training: Choose workouts that are closest to running in terms of muscles used and aerobic systems taxed.  This would include use of an elliptical trainer, stationary bike, water running.  Since its cold now, that is out for me!  Your heart rate should be at or above 70% of your maximum heart rate (220 minute your age, most of the time during your workout), and sweating a lot.

Check your morning heart rate regularly.  Mary, my Spinning Instructor yesterday, told me to check my pulse before getting out of bed, before fully awake, or use a heart monitor.  This will give you a pulse rate closest to your resting rate.   An elevated morning heart rate is a sign of overtraining.   Combine cross training with running to max out fitness and lower actual mileage.  It is possible to substitute 25 to 30% of your weekly mileage  using cross training.  If you are a runner or a runner wanna be, preparing for your fist race of any mileage, there's no substitute for running. You need to run a heavy load of miles to build your aerobic base and then fine tune your training with fast running in the form of intervals, tempo runs and fartleks.  This is what the Coach Tim was teaching us last week.  I know you are curious about a fartlek if you are not familiar with the term.  I was!  It is a Swedish term for "speed play", a training method that blends continuous training with interval training.  Fartlek runs are a very simple form of a long distance run.  Fartlek Training is simply defined as periods of fast running intermixed with periods of slower running.  Its sort of like a mix of jogging then sprinting then repeat.  If you are a beginner, it would be walking with short periods of jogging.  This type of activity stresses both aerobic and aerobic systems.

Pool workouts are injury risk free.  I may reconsider this.  I do have access to a heated in door pool.  This doesn't sound appealing to me during the winter.  Yesterday I did join in on a spinning class.  Some of the training there was very familiar to my session with the coach.  Timed bursts of speed with short recovery periods.  That was very familiar to me now.  Mary advised some people in the class may have hit a weight loss plateau and to help them she did many of these training bursts.  We took our pulse after stopping each section of the ride, and checked with the chart to see if our cardio recovery was within the correct range for our ages.  Mine was.  Not surprising due to the amount of running I have been doing in the past 6 months.

What about Cross Fit?  Cross Fit is a core strength focused high intensity workout.  It is promoted as both a physical exercise program and also a competitive fitness sport.  They have prescheduled "WODs" or workout for the day It incorporates weights and weight training.  Strength and conditioning aspects are intended to improve cardiovascular endurance, stamina, power speed, coordination, agility, balance and accuracy.  It uses constantly varied functional movements at high intensity across broad fitness domains.  Hour long classes are held at gyms ( some called boxes).  Performances are on each WOD is often scored or rank to encourage competition and track personal progress.  The Miami Marlins use it for their team.

Well, for now I am going to try the cross training philosophy and work with the running coach once a month and see what happens.  Yesterday I did a 1hr. class of Pilates, 1hr Spinning.   I may need to try Cross Fit at least once, but right now, its time to hit the road.

Homework, Housework and Flu Season

Its hard to stay motivated.  Life gets in the way.  You may want to keep with your program to improved fitness, but you are needed to work late.  You have a flat tire on the way home.  Family crisis happens.  Thats just life.  It's  difficult not to want to cut back and get cozy under a blanket sipping hot tea when a cold, flu or other illness hits.  Athletic or not, New Years Resolutions or not, we all have days when whatever is on our minds, how our body feels, disrupts the routine.  When we are sick, having a crisis of some type, I think we need to give ourselves some time.  Instead of giving in to the situation or completely giving up on your good intentions, give yourself permission to  take the time to rest.  Common sense tells us that if we are down with a bad cold or virus, exercising is not a good idea.  But rest and healthy eating is important, so instead of throwing in the towel, why not resolve to give  yourself a few days to feel better.  You are sick, but that doesn't mean you toss out all your goals and hard work so far.  Cutting back on your exercise plan doesn't mean you give yourself a pass on eating well.  If you are sick, healthy eating is all the more important to your recovery.   Once on the mend, slowly build up your activity level again.  You haven't failed, you have taken care of your health.

Homework.  Last week's session with the running coach left us homework, assigned for the month. Most of it has had to wait.  Being under the weather, slows us down and is discouraging, but we don't need to throw the plan or the dream out of the window.  Its ok to give in but don't give up.  Because when we get sick, we don't maybe do the laundry when we routinely do it.  But when we are better, we need to get up and wash, dry, fold and put away so we have clothes to wear.  We consider it a necessity.  Making exercise and eating right a necessity it should be in our lives.  It helps cope with life stresses to be as strong and healthy as we can be.

Yesterday I ran into a group of women who were mostly all gray haired, happy, chatting away with each other.  Some had walkers, some walked with difficulty, but they were enjoying the moment.  These women were from a church group, had been meeting for a 3 x a week stretching, chair exercise and Tai Chi class.  Those that were most ambulatory carried a chair for the ones that were not able to walk and carry.  I would guess these women were on average 20 hrs older than I am.  They were excitedly planning on the next class.  It was cold, wet and very windy yesterday.  But the enrichment of friendship, fellowship, and having something to look forward to when it would have been easier to stay home obviously had big benefits.   They are older, have physical limitations and were living.  The exercise also helps keep the mind and body strong.  I was very impressed.  I decided that I want to age that way.  We are never too old to benefit from connections with others our age.  Learning something new, exercise, and encouraging others must be good for the body, mind and spirit.  I saw the proof yesterday.  No matter what your activity level, health issues or restrictions, you can look and find some meaningful way to help stay healthy and age as gracefully as possible.  Don't give up on yourself.  Even a 10 minute walk or time in the library can enrich your life.  Both are free.  Look for opportunities to be with others.  Meeting a friend for a coffee is inexpensive and can divert a case of cabin fever.  There are exercise programs on TV.   Churches are great for not only nurturing your spiritual self, but also meet people with similar interests,  classes, support programs and opportunities  to  help others.  There are free classes at many libraries.  Craft classes are offered at many craft shops, and community adult education programs and these are all free for retired people or low cost.  Find something you are interested in.  It takes effort and some time to  live better.  You are worth it.

Today, I will be catching up on  my laundry. I  have planned a long walk.  Tomorrow I will start catching up on my homework.  Good luck with yours!