The Little Things
November 5, 2013

When I first started teaching Pilates back in September, one of the biggest sources of stress for me was coming up with a playlist that matched the beats of the music for the beats that I wanted to do. There was a whole choreography process that took me a few weeks, and I ran through the class a few times in my living room. I thought from time to time I might share these playlists. This is the first playlist I came up with for my pilates barre class:

Picture 3

And here it is broken down by section:

Warm Up

Pilates Section

Planks Section

Cardio Section

Barre Section

Cool Down

This playlist clocks in right at 59.8 minutes. The funny thing is that now, when I hear a song from this list, I immediately start doing the moves that I have my students do during the song. For example, everytime I hear the song “can’t hold us” on the radio, I start doing jumpking jacks in my head. This playlist has a lot of energy though, which is perfect for 6 am class!

Now it’s your turn to share! What are a few of your favorite work out songs right now? How do you build a playlist? 

November 4, 2013

10 weeks from start to finish to train for a half marathon. My training felt less than ideal, and I certainly ran VERY low mileage. POTS throws a wrench into training. However, one thing I can say for myself- I stayed pretty balanced. I did strength training, pilates, and biked every week (except this past week- no biking because I didn’t want to accidently fall and hurt myself!). This balance led to some strong training, and I ran a great race (you can read the recap here). Here’s what my final week of training looked like:

So, here we are, at the end of another training cycle. I’m not sure where I’ll go from here, but I know that I plan to continue staying balanced and biking, running, walking, strength training, and doing pilates and barre. I love the mix of exercises, and I think a balanced approach is what’s best for me.

Thanks for following along on my journey to my fourth half marathon!

November 3, 2013

Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it’s all about.

The above quote, by PattiSue Plumer (U.S. Olympian) is the perfect quote to summarize my half marathon this past weekend. As you know, I wasn’t feeling great about this race, and was mostly worried about trying to finish. I knew I loved the course, and I set a huge PR on the course during the 2012 race. The night before the race I foam rolled and paced around my hotel room listening to my race day playlist to try to get my head into the game. It worked, and I finally got really excited about running! I got into bed around 11 and fell asleep a bit after 12:30. I woke up around 5:15 and started my day with my traditional 10 oz orange juice, Luna Bar, and banana. Something new I did this morning- I also took a salt packet along with some coconut water for extra sodium and electrolytes. I wanted to avoid 6 miles of leg cramps like I had during my last half. 

Just the same as last year, the Indiana Convention Center was open to runners, so we got to warm up, wait, and go to the bathroom indoors! It wasn’t as cold as last year, and the starting line temperature was 42 (feels like 35), so I wore a long sleeve shirt, skirt, and compression sleeves. As it turned out, I would’ve been fine in a t-shirt, and ended up getting a little uncomfortable with long sleeves. Oh well. At 8 am we started, and right after 8:06 I crossed the starting line (it’s so nice to not walk for 17 or 18 minutes like you have to at the Mini Marathon).

This race doesn’t have starting corrals, and you just get to line up with whatever pace seems appropriate. This leads to so much less weaving, and I love that. I did my standard 3:1 (run: walk) Galloway Method throughout the race, and still love racing that way. Here’s a recap mile by mile:

Mile 0-1: The challenge here is always to not go out too fast. My first mile was a 10:26 pace, which I knew I couldn’t maintain, but also meant that I was really holding myself back! Right before mile 1 we ran past Lucas Oil Stadium where the Colts play (and the Superbowl was held in 2012).

Mile 1-2: Nothing really notable happened this mile, except I started to regret my clothing choice. I was feeling really really good here, and I thought this might actually be a pretty good running day for me.

IMG_5527The Momument in Monument Cicle

Mile 2-3: I love this mile because right at the end of it, we run into Monument Circle! My parents were standing in the circle, so it was great to see them! I remember screaming out to them “I didn’t go out to fast! I’m pacing well!” and with a smile and a wave I was out of the circle and hitting mile 3.

IMG_5529Zipping through the cicle at mile 2.8!

Mile 3-4: This mile just felt really good. We ran past a few jazz players this mile, and that added some fun.

Mile 4-5: YIKES! IT bands suddenly, and out of the blue, started to ache. This was the mile I first had to stop and stretch last year, so I decided to stretch out my IT bands here. I hoped I wasn’t going to have to stop every 6 or 7 minutes like some training runs, and tried to brush off my concern. It worked. I also had 3 margarita flavored shot bloks this mile (this flavor has 2x the sodium!).

Mile 5-6: This is the mile that we really entered into the neighborhoods, and I always love this part. People are out cheering on their porches and yards, and it gives a very homey feel to the race. I loved this mile.

Mile 6-7: When I hit the 10k mats I was shocked to see the time at 1:10. I was feeling absolutely fantastic, and was running with a huge smile on my face. Last year I had to stop to stretch my IT bands along here, but this time I felt great and kept on running!

Mile 7-8: During this mile I had 2 or 3 CranRazz Shot Bloks along with some water (they ran out of gatorade at this stop). I was feeling fantastic and still holding a pace that would’ve led to a PR!

Mile 8-9: Still feeling absolutely fantastic. Right here I started to think about what a perfect day for running it was. The weather was fantastic, the crowds were supportive, and I was feeling strong and mentally in the game. I still hadn’t turned on music, and was enjoying being in the moment!

Mile 9-10: Oh no- a few slight left calf cramps. Nothing major. I pulled to the side and stretched it out for a few seconds and kept going. I did panic for a few seconds, but pulled it together and kept plowing forward.

Mile 10-11: Took 2 more margarita shot bloks here, and was thankful that I hadn’t hit the wall. I felt so bad at this point during my half in May, and I was feeling very thankful that felt so good. I had a few more calf cramps this mile, but again, nothing that I couldn’t handle. Still on pace for a PR!

Mile 11-12: After running a really solid and strong first 11 miles, things started to fall apart. The thing is, I still felt fantastic, but my legs really started to cramp badly here. Occasionally my leg would cramp bad enough that I would have to stop to walk for a bit, and I tripped a few times as I started to become a little less unsteady on my feet. I was SO SO happy to be wearing my compression sleeves (from Bio Skin!!), as these definitely help the cramps to pass quickly.

Mile 12-13: I texted my mom right at mile 12 and said the following: “Just hitting mile 12- horrid cramps. Going slow. Good running day”. I was feeling frustrated with my cramps but also recognized that this was a fantastic race day nonetheless. Suddenly, both of my legs seized up at once, and I lurched forward. My legs cramped so tightly that my toes tucked under my foot and I couldn’t move. AT ALL. It freaked me out majorly. I was stuck in the middle of the road, standing, unable to take a step. I stood there for a few minutes slowly stretching my legs out, and again was so so thankful that I was wearing compression sleeves. From here on out I mostly was speed walking. I’d run for 20-40 seconds at a time, but then would start to cramp up and would walk quickly. My parents were waiting right at 13 for me, and it was great to see them.

IMG_5532_2Despite the leg cramps, I’m still having fun!

Mile 13-13.1: I know there was a huge crowd there, but I was mostly concerned with staying calm and trying to avoid cramps. What was most frustrating is that I still felt fantastic and had lots of energy inside of me, but couldn’t do anything about it because of the cramps.

FINISH TIME: 2:36:39. So, I was just under 5 minutes off my PR from last year. Until mile 11, I was set to set a new PR, and with the cramps I just lost it. Standing there in the middle of the road at mile 12, I realized that I had lost it. In that moment, I decided that the success of the race wasn’t going to be the time that I had. The success would be if I kept my head in the game, stayed strong, fought as hard as I could, and finished the race. I was reminded of this quote:  “Sometimes your “PR” has nothing to do with time, but what you conquer inside.”

IMG_5523FINISHED!

Yes, I’m disappointed I didn’t PR, but I’m SO so proud of the race that I ran. I had an amazing 11 miles, and even though the last 2 miles fell apart, I am very proud of how I did in the race. I felt good, I felt strong, and I had a great time. That’s what is most important to me. Besides, this was my 2nd fastest Half marathon, and I have to be proud of that as well 🙂

IMG_5524About 5 minutes after crossing the finish line, I started to shiver uncontrollably – I’m so thankful for these space blankets 🙂

And I love the medal! It has a tiny etched finish line with the Capital behind it on the medal. I got this mug too to commemorate my favorite race course; it has the monument on it!

IMG_5531

Somewhere between mile 9 and 10 I got pretty chocked up again. Like every other half, I pause to remember the fact that with Postural Orthostatic Tachycardia Syndrome, I shouldn’t be able to run half marathons at all. Yes, I’m not a fast runner, but I never will be due to POTS. But, I’m a fighter, and have pushed myself to overcome so much in the almost 10 years since I first got POTS. No matter what happens on the race clock, I’m so thankful that I am able to start and finish races, because it’s something I never thought, given my diagnosis, that I’d be able to do. I am thankful. 

Now on to recovery from the half marathon and surviving the post race blues.

For other race recaps, check out my race recaps page.

November 1, 2013

Well, here I am, all packed and ready to go for my fourth half marathon. I think I may feel the most unprepared I’ve ever felt going into a race, and that’s a little unsettling.

While training for my first and second half marathons, training consumed all my spare thinking time. I focused on nutrition, cross training, and executing running plans. This time I’ve sort of lunged through each week, trying to keep myself moving while going through the busiest fall I’ve had since I got my masters. I’ve given very little thought to this race, so my excitement level isn’t as high.

On top of that, it’s no secret that I get injured really quickly. I’ve realized that I need to do an entire post on this, but my high rates of injury are due to having POTS. While this is frustrating, at least I know that I have a valid reason for consistently struggling through injuries. As of today, I still have a bit of nagging tendinitis (although luckily it hasn’t bothered me on any runs), slight piriformis syndrome, and something going on with my right calf muscle. And of course my tight IT bands are always present. So, I’m walking into this race with a bit of fear, not knowing how all of these things will play out on race day.

I do know that I like this course (or at least I did last year), and I set a 22 minute PR on that course in 2012. The weather might be a little iffy, but we’ll see what it looks like later today. All of my training has taken place in hot and humid weather thanks to a warm fall, so racing in gloves and long sleeves will be totally different than the conditions in which I trained.

I have a lot of doubts because I know that I’m not in an ideal place to set a PR, and honestly, I’m a little worried that I won’t be able to finish (then again- I’ve gone into most of my races somewhat injured and have done ok). Whether I make it 4, 8, or 13 miles, I want to go in with excitement and enjoy the miles that I get.

So, that’s where I’m at. Excited, nervous, and a little bit in pain… Regardless, I’m thankful I have the chance to run.

October 31, 2013

Happy Thursday and Happy Halloween! I have a busy night of baseball watching to get to, so this is going to be short and sweet. Here’s what I’m thankful for right now:

I’m thankful for sleep. So annoying, so frustrating, so refreshing. I’m not the best sleeper, and never have been, but I really appreciate a good night of sleep. I’m thankful for the sleep I’ve gotten in the last few weeks, and that sleep schedules really do help!

I’m thankful for planes! They make traveling so frustrating a little (or lot!) easier, and while traveling by plane can certainly be frustrating, they also allow for travel that we wouldn’t typically do.

I’m thankful for a chance to go on a “mini-vacation” this past weekend. From Friday-Monday I was in North and South Carolina visiting some friends from college, and I had such a blast with them. Long term friends like that are just good for the soul, and I enjoyed connecting and laughing with all of them.

I’m thankful for the chance to train for another half marathon. I’m not feeling very good about myself going into this half marathon, but I have to recognize the fun I’ve had in training. It’s been an interesting fall, so it’s been nice to have a concrete goal to push myself towards.

I’m thankful for my friends. I feel lucky to have so many people in my life who genuinely love and support me. It probably doesn’t hurt that I have so many friends who are also counselors 🙂 Multiple days of every week I really am overcome with gratitude for the friends I have.

Now it’s your turn to share! What’re you thankful for today? Have you been watching the World Series? Are you dressing up for Halloween? 

October 30, 2013

Eggplant wasn’t something that I grew up eating… at all. In fact, the first time I really remember trying eggplant was when I was 14 and in Athens, Greece. I felt pretty “eh” about it, but was far more moved with my views of the Plaka and the Acropolis.

However, back in the summer of 2012 my parents started cooking it when I was around, and I really fell in love with it. This fall I’ve finally moved from eating it to cooking it, and I couldn’t be happier. Eggplant is a great addition to multiple meals, and it’s packed with all sorts of nutrients (a great source of fiber, magnesium, and antioxidants among other things!). Here’s the recipe I use:

Ingredients

Here’s what you’ll do:

Wash the outside of the eggplant and slice into thin pieces. Even some of the pieces below were too thick, and I went back and cut them in half again.

photo 1

Put about two tablespoons of olive oil in a frying pan and heat on medium. While this is going on, crack two eggs in a bowl and beat well. In a second bowl, place 2.5 cups of bread crumbs and, for a spicy quick, creole seasoning. I like things spicy, so to mix it up sometimes I throw in some seasoning into the bread crumbs. You can also add in sea salt, garlic seasoning, turmeric, cayenne pepper, or other seasonings to the bread crumbs. Be creative! Combine well.

photo 2

Take each piece of egg plant and dip both sides in the egg, and then both sides in the bread crumb mixture. Place in skillet.

Cook each side of the eggplant for 2-3 minutes, or until the breadcrumbs are a golden brown. Before you flip, put a little olive oil over the tops of the egg plant, and then flip.

photo 3

Once you’ve cooked both sides, you’re done! Cool and enjoy!

If you’re looking for other delicious recipes, check out my recipe page.

Now it’s your turn to share! Do you like any unique vegetables or fruits? 

© 2013, Caroline

October 29, 2013

Two months ago I wrote a post about teaching my very first pilates class (I almost missed the start time due to a communication error- yikes!). Over the last two months I’ve really fallen in love with teaching both mat and barre classes, and I thought I would share some of my initial thoughts on teaching.

I’ve learned the importance of preparation… especially at first. For both class formats I wrote out a list of exercises, including an ideal order to do them in. I did two run throughs of each class type before I ever taught. I felt like an idiot, but I talked out loud in my living room so I could practice cueing and everything. It worked, because it felt pretty natural by the time my first class came around.

MUSIC MUSIC MUSIC (especially with barre). With my mat class I have soft instrumental music playing in the background, but I’ve never felt that music is critical for a mat class. HOWEVER, this is completely the opposite in barre class. Music is critical, and the different “moves” and positions have to be choreographed to the beat of the music. This took a good amount of time at first, as I had to learn the rhythms that each exercise at the barre needs. When I listen to the radio now, I am also visualizing the moves and counting the beats. I keep a list going on a note on my phone and shazam music like crazy so that I can add it to various lists later. It’s always good to do a run through of the song too before trying it in class!

Warm up! I actually run my class through a 3-4 minute warm up routine that is standard for the barre class (I use it in mat too), and I do the warm up with them. If I don’t do that warm up, then I get to class early to try to warm myself up a bit. This is helpful in avoiding injury or strain when demoing a move later in the class.

Bring water to class! This is a no brainer for barre class, but mat pilates isn’t an intense work out in the way the barre is, so I thought I didn’t need water. However, talking for that hour (especially talking while doing the specific exercise) makes me thirsty! I’ve started bringing a water bottle each week and this has been helpful.

ENCOURAGE! I don’t ever want to be that fitness instructor who is at all degrading or critical. People tend to have a strong enough critical voice inside. This doesn’t mean that I don’t correct form (obviously I want them to stay safe and get the most benefits from their exercise), but I try to add encouragements throughout the hour. I make note of things they are struggling with, and if I see them improve, I make sure to mention it to them.

Like I said, I really enjoy teaching both the mat and barre classes. Just as with counseling, I love watching people grow, change, and become stronger than they were initially. It’s so cool to see the “click” happen and they pull everything together and do a move really well. It’s rough waking up so early twice a week, but no matter how little sleep I get, I’m always excited once I walk in that room. There’s so much energy in the class, and I leave smiling each class!

This has certainly been a surprise to me. When 2013 started, I hadn’t even considered doing any instructor training or teaching, but these are the moments that add little surprises to life, right?

Now it’s your turn to share! What do you value most in a fitness instructor? Do you do pilates or barre classes?

October 28, 2013

Well, this is the last training recap you’ll see before my race. Oh my gosh- just typing that sends shivers down my spine- YIKES! I am in no way ready to run… at least to run well. I have too many little injuries that are flared up. I am not pleased. I’ve spent more time this week foam rolling, icing, applying heat, and sitting on a tennis ball than I have in working out this week. It’s hard to find the balance between continuing to exercise and self care and recovery when a race is around the corner. Anyways, here’s what the week looked like:

So, there you have it. I moved,  and I guess I’m technically in taper time anyways so I should be taking it easier, but this is too easy. I’m not pleased with myself… or actually, I’m not pleased with my body. But that’s what happens. Every single training cycle… and POTS definitely plays into this.

October 28, 2013

Welcome back to Mental Health Monday! Right now I’m in the middle of a series on healthy trust and safety. Here’s what I’ve talked about so far: Losing Our Safety and Characteristics of Unsafe People {Part 1}, {Part 2}, {Part 3}, and {Part 4}. So far we’ve discussed the huge warning flags to look for to identify unsafe people, but what about the safe people? That’s where we’re at today!

safe people characteristics

Safe People…

This isn’t an exhaustive list, of course, but is a list to start you thinking. Plus, if you can find someone who is actively seeking after these things in their life, they’ll be pretty safe for you.

Now it’s your turn to share! What other characteristics would you include in this list? Who’s an example of a safe person in your life? What makes them safe?

October 24, 2013

Happy Thursday! It’s time to get thankful. I want to remind you all to keep hunting for the provisions and blessings in your life, both big and small! That being said, here’s what I’m thankful for today:

I’m thankful that my brother got the plane he wanted! Last Friday I mentioned that my brother in the Air Force was about to find out what plane he’ll be flying for the next 20ish years. Well, he found out on Friday night and according to him, he’s “so pumped”! I’ve talked to him for a few hours since then, and I’m just so happy and thankful that he’s so happy.

I’m thankful that I’ve gotten to watch my brother play soccer the last four years. My other brother is a senior in college, and plays soccer for the school. I feel so lucky to have had the opportunity to watch him grow and become a truly amazing player over the last four years. This past Saturday was senior night, and as I walked out onto the field with him, I felt an immense amount of pride. I’m thankful I’ve been present for these huge moments in his life.

I’m thankful for the ability to ride my bike. I think my days of biking outside are numbered, so I’ve tried to take advantage of the time as I have it. I’m thankful that I even got a bike this year, as last year all fall I biked indoors one morning a week. I’m thankful for my bike and the route that I have to enjoy.

I’m thankful for the beautiful colors. Some days I drive just a little bit slower home from work so I can really take in the colors and beauty around me. My life feels so rushed right now, so I enjoy the moments to slow down and breathe.

I’m thankful for my co-workers. I know I’ve mentioned this several times, but I seriously do appreciate them. I’m specifically thankful for a few of them. They provide so much laughter, encouragement, and support in my day, and I can’t imagine dealing with the crises that I’ve had to deal with the last 2 months without them. They’re awesome.

Now it’s your turn to share! What (or who) are you thankful for right now? Tell me about a little blessing you’ve noticed!