What Really is Cross Training?

Today my instructions were " 50 minute run or cross training".  I thought that meant to do another sport for a day - like cross over to biking or kickboxing.  I figured this would rest certain muscles and use other muscles and that was the point of cross training. I had heard of cross training shoes, which I thought meant you could use for multiple sports.

I looked it up on the ultimate source of all things - GOOGLE - and that is pretty much it.  But it also mentioned that sometimes it is called circuit training.  Funny thing, last week when I was at a Colorado resort, paid for by my generous sister and her husband, I took a class titled circuit training.  It is the best thing for those who get bored easily.  Every minute and a half, you change exercise.  Now even I can do sit ups for a minute and a half.  I won't say it was fun, but it was not boring.  And our  instructor kept telling us we were doing great - what do you expect at a resort.

So today, I did my own version of circuit training.  I did the elliptical machine for 10 minutes, Russian 50 for 5 minutes (this includes arm weights  and lifting), back to the elliptical for 10. a leg machine that does abductor and whatever the opposite is, back to elliptical, then arm machines, and back to the elliptical to get to 50 minutes.  It was not that bad.  The only problem is that I left my water bottle on the elliptical machine and a girl tracked me down to see if I was finished.  She wanted it because it was a newer machine than the three that were available.  After that, I quit holding my elliptical when I was off doing circuit.   I must tell her about this great change up exercise regimen.  

Honestly, I like this ADD exercise circuit training.  It gives me variety and I think it probably is good for my weak calf muscle.  Maybe next week I'll add sit ups.

Changing it up is good for runners,
TVW

Best Post Run Breakfast

There are a bunch of breakfast sandwiches available.  I've tried Jimmy Dean and Weight Watcher Smart Ones from the grocery store.  These are good, and cost about $1.50.  But the best breakfast sandwich is new at McDonalds.  I think they are trying to go more healthy and I am proud of you for doing that McDonalds.  After all my years of eating your french fries and getting my kids addicted to your Happy Meals, I now drive through for a healthy meal.  Grilled egg whites, lean Canadian bacon, whole grain muffin, and white cheese.  All this for only 250 calories.  Add coffee and fruit and you have got a complete breakfast.  Now for my long runs, I do add nutrigrain granola bars.

Warning : They quit serving at 10:30 am, so don't try to order it at 10:31 - breakfast is over!
P.S. I had to eat a bite before the picture - I was starving after 11 miles!

Experience is the BEST Teacher

Today was a long run - 11 miles.  It was rather warm in Ft Worth, even at 5:30 am.  But this is my second year in this marathon training program, and I have learned some things in the past 12 months

• Prepare the night before.  I have forgotten so many things - running watch, iPod, just to name a few. So now I lay out everything the night before and leave notes for myself.  Getting up at 4:30 am is hard enough.  To add thinking and remembering to it is just too much
• Keep your own pace/ don't worry about getting passed up.  I have to remember I am training for my race and what everyone else does will not effect my race.  So what if I am the last one in my group to finish - if I ran my planned pace - I won!!!
• Pay attention to the elements.You can't do your best in the heat.  It truly is not an excuse to run slower in hot weather.  You are doing good just to get up and run the prescribed miles and sometimes you can't even do that.  I'm learning the balance between pushing myself, and listening to my body.  I don't have to run personal best or break records every day.

What I learn in running actually applies to real life.  

• Preparation is always good whether is is running or leading a group or visiting a museum.  It helps to do a little homework and prepare ahead of time-like find out hours and days of operation of the Bush Library before you drive an hour to go. I little prep saves a lot of frustration.
• Whether it is career, vacations, school, accomplishments, salary, your kids  or friends, comparison is always lethal. When we compare two things can happen.   To compare  yourself favorably breeds arrogance or complacency.  To compare yourself unfavorably results in discouragement and doubt.  To quote Andy Stanley, " There is no win in comparison." In everything - run your own pace.
• Some days, jobs, groups, activities are just not good for you all the time.  There are seasons in life, and it helps to pay attention to the elements to make sure it is a good season for you.  I am 54 and I can no longer ride roller coasters - they make me sick.   I  still enjoy amusement parks, just different ares than I enjoyed when I was younger. Michael J. Fox had a great quote that I apply when seasons of life change, "My happiness grows in direct proportion to my acceptance, and in reverse proportion to my expectations."

So today I ran a 10:28 pace - exactly what I am supposed to run. Between now and October 13 I need to get 1 minute faster per mile.  But I did this last year, and I know what not to do and I'm learning what to do.  Experience is teaching me.

Learning as I run,

TVW

I'm Back

After 9 months, I have finally figured out how to post again.  Actually my daughter figured it out after I tried for 3 hours.

So, let me catch you up quickly on aiming for Boston.  I ran The Dallas Marathon in December 2012.  It was not a good race.  It was 70 degrees, I did not eat properly before the race, and I truly was not trained to run a 9:30 pace mile for 26 miles. I ran slower than I had 12 years ago, but less than 5 hours. 4:51:55 was what the clock said as I passed under it.  I started about 10 later than the clock, so let's just say 4:41.

I recovered from that marathon and disappointment, and started 2013 with a new strategy: I would work to get faster.  I joined the running group at my local Luke's Running store this time not for distance, but for speed.  We did hills and track work outs.  I was one of the slower ones in my group - and oldest I might add. But I was pretty diligent.  However, at 54, which I am now, you have to be careful to be diligent for my age and not for those young things that train with me.  Suffice to say, I got a little faster, but at the cost of an injury.

So, I now have another strategy: nutrition.  I met with a sports nutritionist in May and we made a plan.  I figure if I lose 10 pounds, that will make me faster.  It is a good eating  plan, and I am not hungry.  Since I gained weight training for my last marathon, I figured out rewarding myself with chocolate and whatever I could find was not the right strategy.  Now I eat lots of protein, and not much sugar.  The most fun thing on my menu is peanut butter granola bars, and I have coffee for dessert every night.  But I have lost 5 pounds, and I am not mad and cranky all the time. I do miss fun foods though.  I will be on this strict menu through August.  Then I get to add more as I prepare for Chicago 2013.  I'll tell you all about that tomorrow.

Running even when I don't want to,
TVW

Trial and Error

I am a good planner, but not so good at follow through.  I have gotten up at 5 a few days this week, but I did not run.  What sounded so good and disciplined at 9 the night before seemed crazy the next morning.  But the good news is I have gotten in my running so far this week. 

 Was it having a plan, even though I did not follow it, that gave me the motivation to find time to run the past two days?  Monday was an optional run, so I opted out. Tuesday I ran between a half day work and a meeting. Wednesday I ran at 9:22 p.m. 

Both runs were hard to start, and I did not feel like running either day.  But, because of how tough last Saturday was, and the fact that I have an 18 mile run this week, I did it.  Last night, in the dark, running 8- 3/4 mile loops to get in my hour run, I'm impressed  I was out there. I'm impressed I didn't stop at 4 loops. I'm impressed I ran without my ipod.  Just me and the cool fall evening. I did enjoy a few loops, and one time I didn't even notice the hill.

So maybe it was not the 5 am plan so much as the feed back from my body last Saturday that got me out these past two days. Maybe it is the overall plan of running a sub 10 minute mile in December to qualify for Boston that keeps me motivated.  Maybe I just have to figure out a new way do this now that I'm working more. 

Maybe trial and error is a great way to make a plan.  Today I think I'll run after work, but before dinner.  That's a plan!

Have a Plan

      I like to be spontaneous, go with how I feel at the moment.  Too much structure bugs me.  But I have learned with running, you have to have a plan.  That is why I joined the Luke's running group.  I just get their running plan every week, and I follow it. 

 That worked well for the summer when I was not working and I had plenty of time each day to get in my runs.  But now that fall is here, I don't have that luxury and I 'm missing my runs during the week.  Last week I only ran one day, and the  Saturday run was not  good.  Also, I was not getting my sleep, and that showed up on Saturday too.  In fact, a lack of planning showed up the week before on my 15 mile run- I had no plan and I was very slow.  I've got to run under 10 minute miles to qualify for Boston, and most my miles were 10:30 +. 

 SO . . .  this week I have a plan.  On Mondays and Wednesday, I have evening commitments and I'm working.  That means on those mornings I must run early - like 5 am.  It also means I  have to get in bed early - like 9 p.m. 

We know the motto "If you fail to plan, you plan to fail" holds true. How about the reverse  motto:  "If you plan, follow your plan, you won't fail."  

I'll let you know how it goes.

Perspective Changes Everything

Perspective

 Tomorrow my plan is to run 15 miles.  Three months ago that would be overwhelming, but since two weeks ago I ran 18 (barely, but I did it) 15 seems maybe  doable.  I think maybe I can run 15 and not have to go to bed the rest of the day.  After a ten mile run last week at a very good pace for me, I think maybe I can run 15 miles and kind of enjoy it.  Yesterday, running an 8:30 mile, I think I can maybe  i can run 15 and do it well. I have a different perspective than I did in June.

 Learning from great philosophers  Flylady, and Bob, I have learned that taking baby steps makes many seemingly  impossible things, possible, in time. So, since mid June, the people at Luke's have planned baby steps for my running group.  We have gained strength, endurance, stamina, and confidence.  All part of the plan to get us ready for our marathon in December.

Baby steps work in areas other than running.  In May, I quit my part time teaching job in search of a full time job.  Applications, up dated resume, reference letters, interviews,- all part of the baby steps to get a new job.  None of which was fun. And, no job materialized. Then for substitute teaching, more baby steps: Several hour seminars, interviews, FBI finger printing, district thumb printing, filling out forms.  But now, I am a substitute in four school systems: two public and two private. ( almost - still have the thumb print to go through)

But how my perspective has changed. The teaching field is different from the what I entered 12 years with my my first teaching job, and so have I. It has gotten more complicated, and surprisingly I have gained some skills  In retrospect,  it was not that bad:  one form, one interview, one appointment at a time.  I just kept doing the next thing, not all at once, but one step at a time.  Break it down.  Complete it, move on to the next.

Just like in running. And house cleaning.  It overwhelms me too.