The Little Things
April 30, 2013

It’s race week!! This is a week full of so many emotions and plans, and it’s definitely fun to be in the midst of (but it makes getting the normal week responsibilities done a bit more difficult!). While it’s exciting to plan, it also means that I’m doing things a little differently than other weeks. That being said, here are some of the behaviors I engage in (or don’t engage in) to try to set myself up the best I possibly can for race day!

I don’t wear high heels during race week. Why put extra strain on my muscles and joints when racing is going to do that anyways? To have fresh legs on race day, I try to wear sandals or flats to work.

Cut out lactose completely. I’m lactose intolerant, so I don’t eat too much dairy anyways, but during race week I try to cut it out completely. Why put an extra strain on my system when racing can do that on its own?

REST and get some sleep! I try to sleep 8 hours a night during race week, but with the extra excitement it doesn’t always happen. Before my first half marathon I only slept two hours- oops! I have to remind myself that being still is restful even if I’m not sleeping.

Hydrate! I definitely drink more fluid each day than usual so that I go into race morning well hydrated. I avoid dehydrating drinks to go along with this…

Imagine myself crossing the finish line. When I get to the last part of a race, I know that I can kick it because I think “I’ve done this lots of times in my head! I’ve got this”. This also helps create a little more excitement too!

Gentle Pilates and yoga moves. Not only does this give me some activity to do (lots of extra energy that I need to channel), but it helps to keep me lose and flexible. Runners can get really tight, so doing this throughout the entire training cycle is important.

Cut back on workouts. Yes, I do still work out, but not as hard or for as long as I do on a non race week. I don’t want to be at all sort or have tired legs on race day!

Foam roll but go more gently! I have tight IT bands, so rolling before races is critical. However, I do lighten up on the pressure so I’m not digging into my muscles the same way as I normally would.

Eat well! This isn’t much of a change from how I normally eat, but I definitely try to be more balanced then a usual week. This also involves eating good protein and upping my carbs a bit by the end of the week.

Remember this week isn’t a time to try to squeeze in a missed workout, especially a long run! These last ditch efforts don’t help your performance, but can definitely harm you during the race (remember- you want fresh legs!).

Check the weather obsessively. Ok, this one won’t help you out, but I can’t help it! Every few hours I tend to click on the weather to see what has changed. But, checking the weather IS important to help you be prepared for the race!

Charge your phone/ipod/Garmin/other electronics. Don’t wait until race morning to do this! Too many things can go wrong, and it’s always good to be prepared in advance!

Don’t let doubts and negative thoughts take root. We can’t help the initial thoughts we have, but we don’t need to dwell in them. (See: Inside a Runner’s Head)

Eat Cupcakes! Oh wait… that’s not so healthy! But, it’s a fact. I made little cupcakes (these root beer ones) and am currently eating one as I type this. Yummmm!

And now a question- it’s supposed to rain during my race, and I’ve never raced (and hardly trained) in the rain before. Any tips?

Now it’s your turn to share! What do you do the week leading up to a race? 

April 29, 2013

“Many couples ended up dissatisfied after not disclosing their wants and needs- sometimes in an attempt to prevent a fight” (from: Psychology Today July/August 2012)

Whether we’re a part of a couple or not, we’re each involved in a number of relationships. For a wide variety of reasons (i.e. we’ve learned we don’t get an opinion, we are conflict-avoidant, or we don’t feel safe), we may choose to stuff down our wants or needs in hopes that our relationships will stay positive and conflict-free. While it “works” in the moment, it really doesn’t help us meet our ultimate goals in life.

When we stuff our needs or wants to keep the peace, we don’t express the things that bother us, and that begins to build up. Over time, this creates more and more pressure until we have the “big blow up”. Sometimes this is an actual fight, while other times  we feel so frustrated that we choose to walk away. So, while we may have saved a potential disagreement from happening, we’ve created a much larger problem.

We need to be expressing our needs and our wants in relationship in respectful ways (this is owning up to our own “stuff” in life). We do this understanding that the person in relationship may not be able to meet that need or want, but we’ve been heard and respected, and that goes a long way. The article that I quoted above was about advance warning in divorces; there’s often patterns of behavior that have existed since the start of the relationship that lead someone to the point of dissolving the relationship.

The good news is that, whether it’s a friendship or a dating relationship or a marriage, you can change the course to a healthier and happier ending. Create a new pattern of being open and honest in relationships, in a kind and loving way.

 

April 28, 2013

Well, here we are, almost at the end of this training cycle. In fact, my last training recap will be next Sunday, following my half marathon! And so, with less then a week until I toe the line of my 3rd half marathon, I’m decreasing workouts and trying to take it easy. By easy, I mean spending my entire saturday cleaning. That involved a lot of squating, lifting, and doing stairs; spring cleaning is its own brand of workout! Here’s what the week looked like:

This past week I’ve felt twinges of pain, but on my short run this weekend it was fine. I plan on taking this next week pretty easy and doing some extra pilates along the way!

Now it’s your turn to share! Have you done any spring cleaning yet? What household chores do you do that also serves as a bit of a workout? 

April 25, 2013

Oh, there’s so much to be thankful for right now. I had some crazy travel experiences this past weekend, which included landing on the runway in the middle of a blizzard (IN APRIL- WHAT??), a drive through another snowstorm for two presentations, and getting on a plane that had the window frame taped on (scary!). I’m thankful to be alive. But beyond that, here’s what I’m thankful for right now:

I’m thankful that my brother encouraged me to keep running. Yesterday I posted the story of my first run, and it really didn’t go well. But my brother talked sense into me, and encouraged me to keep running despite a pretty bad first run. I’m thankful for his encouragement and I’m thankful that I didn’t stop running after one bad run.

I’m thankful that I actually made it to my presentation. My flight was about four and a half hours delayed, and I thought I wasn’t going to make it out on Thursday night, which would mean I would’ve missed my presentation on Friday. I’m so glad that we were able to fly, despite the fact that the amount of time I sat on the plane waiting was really frustrating.

I’m thankful that my plane didn’t slide off the runway. Like I said, we landed in the middle of a blizzard, and when we landed, the plane slid sideways a bit. It was a little scary, but I guess we had a good pilot, because he immediately got control and we moved in the appropriate direction. I’m thankful that things didn’t get too crazy.

I’m thankful for the beautiful flowering trees. The flowers came out on the trees about three and a half weeks later than last year; they just came out last week! It’s been so nice to see them on my drive back and forth to work, along with any walks I take in the afternoon. How can you not smile when you look at the little flowers coming out in the spring?

I’m thankful that I got over my fear of public speaking. I speak publicly as a career right now, but I certainly was not always comfortable with that. In fact, in college my public speaking professor told me “you have so many good things to say but no one can understand you because your voice is shaking too much”. My junior year I broke out in hives while giving a speech in social psychology. I’m thankful that I was able to get over this intense fear because, as it turns out, I love speaking in public!

I’m thankful for podcasts. I listen to podcasts every sunday as I do my meal prep and clean, as well as when I work out. I love having a way to learn all sorts of things at my fingertips, and I can be productive and learn at the same time! Plus, it makes the time fly by as I’m on the stationary bike at the gym.

Now it’s your turn to share! What are you feeling thankful for today? Have you ever been able to overcome a fear? 

April 24, 2013

Back in January I shared part 1 of my journey to running. I ended the post with saying “and then November of 2003 hit…” In November of 2003 I got a cold that turned into a sinus infection, which, in February of 2004 turned into postural orthostatic tachycardia syndrome. My journey to running post is followed by this post about how my pots journey began. Of course, POTS changed my exercise pattern, and I suddenly had to become fairly inactive. I ended that post with “POTS won out for many years… that is, until 2010…”. And that’s where we find ourselves as I start this post.

In September of 2010 I started walking with my friend, and slowly built up exercise tolerance through adding miles that way. In October of that year I joined twitter, and through that I found all sorts of blogs online. At that point I had no intention of running, but I read recap after recap of training runs and races. I guess that the idea of running stuck in my head, because one night in December of 2010 I had a dream that I was running. I was at the old track by my house growing up, and I was sprinting down the track. It felt good and I felt free. When I woke up I knew that I needed to run. I wanted to feel the way that I did in my dream.

And so, on a cool morning in December, I tied my 4 year old tennis shoes, put on bulky sweatpants and a fleece jacket, and set out for my first run in years. It felt great the first .3 miles, but then it started to get a bit tough. By about .6 of a mile I was really struggling to breathe, and by .75 of a mile I started to lose my vision and knew I was about to pass out. So, I collapsed in someone’s front yard. I was nauseated, had lost my vision, and my hearing was going too. Not my finest moment, at all.

first run pass out placeThis picture was just taken a few days ago- obviously not in December!

So, I sat here, leaning against this tree for about 15 minutes until I gathered enough strength to walk home. First run Fail. I talked to my brother on the phone and complained about my failure. He reminded me that I had POTS and needed to work up very slowly, but that I could still have that feeling if I wanted to. He has been an encouragement since day one, and has also given me the entry into the Indy Mini both this year and last year.

Well, obviously this run was not my last run; I heeded the advice of my brother. But that’s a different post for a different day. On every run I do I run past that spot. No matter how much of a struggle my run is, I see that spot and it marks my progress. A few days ago I stood to take the picture above, and being just a little more than a week out from my 3rd half marathon, I’m glad I didn’t give up after that first .75 of a mile. Getting to a place where I could run was a long process…

Now it’s your turn to share! What’s something you wanted to give up on but kept at it and found out you enjoyed it? Do you have a place or a thing you see that marks the progress you’ve made? 

April 23, 2013

Here’s a really quick, easy, and delicious meal that is perfect for spring and summer! I’m a big fan of chicken salad, and it holds up well to make easy meals throughout the week.

This past Sunday I came back from a long weekend business trip, and wanted something easy and filling for dinner that I could eat while catching up on other work. While grocery shopping I saw that pre-made chicken salad was on sale, so I snatched it up along with some tomatoes. I normally make my own chicken salad, but I’m not opposed to buying it pre-made in a pinch!

photo

While pre-heating the oven to 325, I cut both Roma tomatoes in half and scooped out the seed portion, leaving a nice bowl-like shape. I scooped some chicken salad into the tomato, and added another heaping spoonful on top! To add a little kick to the salad, I sprinkled a bit of red cayenne pepper on top! I put the tomatoes in the oven for about 7 or 8 minutes, until the chicken was warm.

photo

You can either pick the tomato up and take bites out of it or you can cut it up; it depends on how fancy you want to be:) Like I said, this was such a quick and easy meal, and was also really filing and delicious too! Of course, I would usually make chicken salad, and that would work with this little meal as well!

Now it’s your turn to share! What’s your favorite way to eat chicken salad? What meals do you start making once it warms up a bit? 

April 22, 2013

Grounding is a technique that I use with my clients who are experiencing anxiety and/or post traumatic stress. I thought, in light of the explosions last Monday at the marathon, I would pass some of that information along.

Grounding is an excellent technique to help keep us in the present instead of being triggered back into the trauma or anxious moment. It helps us to be in the here-and-now instead of reliving the moments that are overwhelming. Grounding helps us engage with our senses to keep us in our safe and present moments. Here’s how to do this technique:

As with most things in life, things often don’t work really well the first time we try them (think writing our names, riding a bike, driving a car, tying our shoes, etc…). This technique can be a great one for your coping toolbox, but you’ll need to practice practice practice in order for it to work well!

As a side note- this technique is also great if you’re getting frustrated in a car jam, bored during a meeting, or can’t sleep at night. All around, it works to relax!

Now it’s your turn to share! Have you ever used any grounding techniques before? How could you see yourself using it in the future? 

*This post is not meant to take the place of a doctor or mental health professional. If you’ve experiencing depression, anxiety (or PTSD), lasting grief, or suicidal thinking, please contact your doctor or a mental health professional.

April 21, 2013

Well, I’m two weeks out from the race, and I can’t believe that we’re already so incredibly close to race day! I’m getting really excited, and keep playing the race course in my head! This was an interesting week, and I have to admit that this week my training for the race last year was much much better. But, I did what I could, and sometimes that’s all we can do. Here’s what the week looked like:

I had pretty much three days of rest, but tried to make up a bit for it on Saturday. I’m really enjoying bootcamp, and feel stronger because of that. I am hoping that the extra weight lifting and pilates will help on race day. We’ll see though!

Now it’s your turn to share: Did you get snow or lots of rain this week where you live? What’s the weirdest thing about this month that you’ve experienced so far?

April 18, 2013

Thursday again. I’ve seriously felt like April has hardly existed. April is typically a weird month for me, full of some tough anniversaries, so it usually goes by fairly quickly. But that’s not what today is for; it’s for living in gratitude and in the moment. It’s a great practice; one I believe that would benefit each and every one of us. With that in mind, here are some of the things I’m thankful for at the moment:

I’m thankful for a random cupcake given to me by a friend. Last Saturday night a friend came over to watch a James Bond movie (Casino Royale), and she surprised me with cupcakes! What she didn’t know is that I had been craving cupcakes all day, so her surprise was perfect. I enjoyed a delicious red velvet cupcake with buttercream frosting, and it was amazing.

I’m thankful for time to clean. My life is always busy and on-the-go, so I try to be very thankful for the slow moments to get things done. This past weekend after my race I dedicated two hours to cleaning, and managed to throw A LOT of stuff away (the bags and boxes filled my back seat and trunk!). It feels really good to get things organized.

I’m thankful for sleep. Truth be told, I don’t actually enjoy getting into bed at night. I find it a little stressful and pressure-filled (I’ve never been a great sleeper). However, I really am thankful for the time and ability to sleep. Sleep is a really great thing (and really helps to keep us sane!).

I’m thankful for a great run on Saturday. I was a bit nervous as I headed out for my Cherry Blossom 5k Race, but it turned out wonderfully. I’m thankful that my body responded well to me pushing myself, and I’m happy I had a run that I could smile through!

I’m thankful I learned about boundaries. I know, I know, I’ve talked a lot about boundaries recently (Introducing Boundaries,Influence vs. Ownership, Respecting the No, and Health Attracting Health,Owning Our Reactions), but that’s because I love them. Life is really tough without boundaries, and it’s nearly impossible to actually be healthy without them. I’m so glad that someone took the time and energy to help guide me through the process of developing boundaries in my own life!

I’m thankful for comfy sweatshirts. I do love to dress up, and enjoy doing that each day for work. But right now I’m sitting in a very comfortable sweatshirt from the early 80’s, and I love it. There’s something so comforting about snuggling up in a sweatshirt on the couch, right?

Now it’s your turn to share! What are you thankful for right now? What’s one of your favorite articles of clothing to get comfy in?

April 17, 2013

I have a pretty weak upper body. I always have, really. As a dancer, I needed a strong core and legs, and neglected my arms in the process. I wrote a post at the beginning of March 2012 that was all about my first time lifting in half a decade. I’ve lifted on and off with him since that time, but it definitely hasn’t been consistent. I’m not that comfortable in the weight area, and would feel pretty lost without him. However, as I continue to train for running and triathlon races, I know that I need to add in strength training on a regular basis. And so, with that in mind, I’m working on it:

bootcamp

That’s right! I’m going to boot camp! Specifically, I’m participating in this round of Tina’s Best Body Boot camp! I watched a few rounds of it, and grew increasingly interested in participating. However, I didn’t know if I would end up wanting to do the workouts, and so I hesitated to sign up this spring. However, I happened to win a free entry to boot camp through a giveaway on Tina’s blog, and I was thrilled! We’re in week three (of eight) right now, and so far I’m loving it! Well… I don’t love the “it hurts to put on my shirt” feeling, but I love the results.

I’m so excited to continue to become more comfortable with strength training, as well as to see how it impacts my races throughout the next year as well. Tina’s workouts are straight forward and give a fantastic workout! I’m loving it so far!

Now it’s your turn to share! Is strength training a regular part of your training schedule? What’s your favorite strength training exercise to do? Have you ever done best body boot camp?