Week one of my challenge is done!
And it went pretty well. I had planned on 5 times, and I did….although, I did have to get up Sunday after dinner to do the 10 minute routine since I had forgotten.
Maybe I should add this to the challenge??
This week seemed to fly by! And the weather got nicer and nicer. Well, warmer and warmer, we did have a bit of rain. Dang, I hate mud season.
First there is there’s ice so I can’t ride, and now there is the mud, so I have nowhere to exercise them. Blech. But I did get to run outside, so progress is being made. Not so much for Daisy, our dirt road was too muddy for her to walk on often. But soon.
Monday: mostly off. I did do 16 minutes of stretching yoga when I got home for work. Absolutely made me feel better 🙂 Just the few minutes of breathing and simple stretches relaxed me and made me ready to take on the week. Which was good, since we were super busy at the lab!
Tuesday: a morning workout before I headed to the office. I decided to keep doing those Burpees. I think they not only help my core, but my knees seem more flexible too. Definitely worth doing, so I started with 10, ran 2 quick miles (17:26) and did 10 more Burpees (sans push ups this time).
Wednesday: another morning workout. So nice to get it out of the way and not have to figure out how to fit in exercise when I get home from work. Especially with feeding the horses, dogs and hubby 😛 I did weights, 1×20 and 1×15 reps, before ending with some stretching.
Thursday: planned another morning run, but ran into a time crunch instead. So when I got home I grabbed Daisy and my husband and we did a lazy mile walk. It was nice to get her out and watch her sniff!
Friday: finally, a day out! I did my personal “5k” route and noticed immediately the difference between an open route in Maine and a treadmill! But the hills just added to the fun of being outside, and I was very happy when I got home. Especially since each mile was a hair faster than the previous.
Saturday: once more I started with Burpees, 10 of them (with push ups). Then I walked a brisk 13:39 mile on the treadmill before finishing with 2×20 weights and yoga. A great way to start my day. We took off Portland and the Boat Builders Show and gawked at some really cool boats. Two bathrooms!! And classic wood everywhere.
Only one bathroom, but two bedrooms and a sunroof!
Sunday: another walk, this one 2 miles at a fairly brisk pace on the treadmill. Then a slightly longer yoga practice, 21 minutes. Left me feeling pretty wonderful. Which was great, because then I had to clean the house!
My ladies at work and some others thought it would be fun to do a Yoga Challenge in April. Certainly not as difficult as the Burpee Challenge we did last month, but much more relaxing. Some of us just don’t do yoga as much as we would like, some of us hate stretching, some of us have never tried.
Whatever the reason, this will be an excellent way to both stretch and start a consistent yoga practice. We are all going to do the same routine, but will vary the poses depending on our experience and flexibility. I invite you all to play along with us.
The idea is to decide how many times a week we can do it, and how long we will hold each pose for, increasing that time each week. I am going to do the practice 5 times a week, and hold each pose for 3 breaths to start, adding a breath each week so I will be holding poses for 6 breaths on the last week. It’s our challenge, so we can decide individually how we want to run it. But once we decide, the challenge is to DO IT consistently for the month.
First (imagine this in bold flashing letters):
this is meant to be a stretching routine. Do not try if you have any medical reason not to, and do not push any of the stretches beyond comfort level.
The best way to measure the time of the pose is with breathing. Breathing is important in yoga, deep full breaths are far more meaningful than actually touching your toes. Counting your breath is also easier than keeping an eye on the clock, and lets you focus on the movements. Additionally, it makes sure you are not holding your breath!
Traditionally, you should inhale as you start the pose and exhale as you deepen it. So inhale as you start, exhale as you settle in it and then try to take a deep, full breath (in and out) as you hold it. That would be holding the pose for one breath. The following week, try to add a full breath, and another the following week, increasing the duration of each pose. Slower is good, taking the air and holding it for a beat before releasing it instead of sucking in and immediately chuffing it back out.
The routine takes roughly 10 minutes. If you are starting with 1 breath, it might just take 8 minutes, by the time I get to 6 breaths it will probably top 15 minutes.
PS: these pictures are of people who clearly have been doing it forever. As long as you are reaching and breathing, whether you touch your toes or the floor is really immaterial. The practice matters, not the end result.
stand with feet together, and palms touching in front of your chest, then sweep arms wide out to side and overhead, touching palms as you stretch up. Inhale as you go up, exhale on way down. These are continuous, flowing movements (as is the Forward Bend, next) so they don’t need to be held for a count of breath. Do 4 sweeps overhead before starting Forward Bends.
start in Mountain Pose. Sweep arms up, then out again as you fold forward from the hips (folding from the hips is important, bending your back at the waist can hurt your back and won’t stretch the back of your legs as well). Reach hands as far towards the floor as you can, then sweep arms up and return to Mountain Pose. Repeat 4 times.
Forward Bend with arm raise
from Mountain Pose, clasp hands behind back, roll shoulders back (inhale) and bend forward (exhale), raising arms as high as possible above your back as you bend. Release arms and sweep forward as you straighten. Do 4 times.
raise arms half way out to side, drop the shoulder blades down your back (in other words, don’t hunch your shoulders, they should be down and relaxed), inhale and twist to face one side. Try to keep hips straight (ish) and use your middle to twist, not legs.
Start in Mountain Pose, then stand on one leg, foot secure on floor, weight in the heel. Tuck your other heel against your leg, with toe on floor or along your leg. Sweep hands out to sides and above your head, touching your palms. Stretch up as you balance and hold for your number of breaths before changing sides.
this can be done on knees or toes, your choice. From hands and knees, raise to a push up position for your number of breaths. Keep thighs tight, core tucked in, shoulder blades together, and back straight.
on your hands and knees, inhale as you roll your shoulder blades down your back and sink your lower back, stretching your head and neck forward, chin up. As you exhale, roll your back up towards the ceiling and reach your nose towards your tummy. Repeat 4 times
from Cat, push back so arms are outstretched, forehead is on floor and your seat is on your feet (or as close as you can get).
sit with legs, straight out and back upright. Tighten thighs, flex feet and use core to keep upright, place hands lightly behind for balance.
Sitting Forward Bend
lean forward from hips, not waist, stretching hands toward toes (keep toes flexed if possible).
leaving one leg extended, cross your other leg over, placing foot on outside of knee. Hook opposite arm over the knee and place other hand on floor behind hip, twist so that you are looking over the shoulder of the hand on the floor. Try to keep spine straight vertically as you twist.
wiggle a bit til your sitting bones are on the floor comfortably, with ankles crossed and hands on knees, back straight.
Stretch arms out to side, palms up.
Take a breath, flip palms down, continuing to stretch to side, then reach overhead, touching palms. Interlink your fingers and push palms to ceiling for a breath. Release hands, putting one on floor in line with your hip and stretch the other to ceiling as you lean over towards the hand on floor (bend the arm to lean further, or use to help keep you up). Keep opposite hip on floor to get a good side stretch, then repeat on other side. (Sorry, I couldn’t find a picture for this one!)
Resume cross leg position, hands on knees
Take a deep breath, and enjoy the time and love you just spent on yourself.
Teases of spring this week 🙂
I was able to walk outside in the afternoons on my breaks without my coat and without freezing! Then, naturally, Thursday morning we got up to 4 inches of snow. Snow showers overnight indeed.
Best thing about March is that snow melts quickly.
Tuesday: a quick mile on the treadmill in the morning. I stretched out with 7 minutes of yoga afterwards, before getting ready to trudge off to work.
Wednesday: I decided to go a little further before work, running 2 miles in 17.44. I really need to start working on my milege. Doing just 2 miles seems so short to me, and I would like to get up to 15-20 miles a week this summer. If my knees cooperate. I don’t foresee doing a 100 mile month, but that would be so cool. Just once. Maybe a good goal for September?
Thursday: I am trying to work weights back into my rotation. I have been kinda ignoring strength training over the winter. But I know it will help my running and keep me balanced, so I did just a bit before work. I love mixing my yoga with the weights. I start in mountain pose and do some stretching of my arms and legs, then do my first set (okay, so I only did one set, but it was 1 x 20!). I break the sets by my “3-way plank”– a regular plank for 5 breaths, then one arm planks on each side for 5 breaths. A set is five moves, three arm moves alternated with two leg moves. I generally do 2 sets, but, as I said, I have been slacking big time. I finish with Down Dog and Warrior before floor stretches.
Friday: I was so tired. Not sure exactly what I did this week, but it hit me on Friday. I get Fridays off, and I had no ambition at all. I wanted a longer run, and even thought about going to the Rail Trail for an outside run. But Mother Nature brought in some rain and sitting in a chair reading sounded so much better. That also put the kabash on walking Daisy. Fortunately she likes the chair too. I managed to drag myself up around mid morning, ran some errands in town with the pups, then came home and read a little more. Finally, in late afternoon, I did get on the treadmill and did 3.6 miles, which was about what I wanted. I finished off with some Burpees (yup, I figured I should still do those occasionally) and stretching before getting around to house cleaning and dinner.
Saturday: we went snowmobiling, probably for the last time this season. There is still a ton of snow up north, off trail was probably two and half feet deep. Since I am only five feet, I tried hard to stay on trail! It was bright and shiny when we got on the sleds, but when we got up into the mountains the clouds came out, the wind gusted and snow flew. Had a great time! I did do a brisk mile walk on the treadmill, with intervals of carrying weights, before we left. Of course, my Fitbit counts steps as I ride the sled. Since I am fighting to steer and shifting weight for curves, not to mention holding on with my legs–and standing when the trail got quite rough, which was a lot that day–I think I am going to take all those steps. As we were in the mountains, the Fitbit also thought I climbed 408 floors, which is pretty amusing 🙂 And still, after all of that, I wasn’t as tired as I was on Friday!
Sunday: Mother Nature ruined my plans once more. The sky was bright but the air was cool and the wind was biting. I managed to take Daisy for a mile walk, but I decided the treadmill was a better place for my run. It was one of those days when I really didn’t know what I wanted to do when I got on the treadmill. Once I got past 2 miles, I thought it would be nice to run a 5k. So I did! I had also planned on stripping the horses, and lunging them to get some early spring work in. However, the wind is so brutal, it seemed mean to take their blankets off. Also, I didn’t really want to stand outside while lunging them. They didn’t seem to mind taking the day off.
I missed another week’s rundown! But nothing exciting happened that week except it was warm enough to take Daisy for an outside walk. This past week was a little busier, with more and more burpees and a trip north on Saturday. My knees have been a little achy, and I blame the cold!
Monday: Treadmill run for 2.6 miles in 23 minutes. I did a .20 warm up and cool down on either side of the run. I never used to do that, especially if I was active before the run. But I think it helps my knees, so I have been trying to be better about adding it in. I finished off with 18 burpees, a 30 second plank and 6 minutes of stretching.
Tuesday: off! An easy day and only 1 burpee required 🙂
Wednesday: I hopped on the treadmill before work for a brisk walk. I have been trying to get more walks in to save my knees. I am aiming for fast miles, and I worked my way up to 4.7 MPH for a 13:35 mile. Followed, of course, by 2 burpees.
Thursday: Pretty much off. I had planned for weights and yoga, but life did not comply. I did manage 11 minutes of relaxing yoga (necessary after the long day) after finishing 24 burpees.
Friday: I had to go town for an appointment for my husband, then planned to go back for errands. I didn’t want to be worrying about getting my exercise in, so I snuck a quick workout first thing. I did pretty much the same as I did on Monday–warmup, 2 miles and a cool down. And, of course, the perpetual burpees–26. But no push up, it felt like I was cheating! I did just “regular” burpees without the push up, although to me burpees with a push up are the regular ones. But my shoulders objected, and I decided it was better to do any burpee than not be able to do them after pushing too hard.
Saturday: We went snowmobiling bit further north in Maine. It was a lovely day. I did walk a quick mile (I’m improving, 13:13 this time) on the treadmill before leaving, just so I felt I got something done. I also broke my burpees into 2 sections to make life easier, with 13 before the walk and 13 after. Still no push up, didn’t want to stress my upper body before fighting with the snowmobile all day. We rode out several hours to a restaurant for lunch and then back. The ride took about 5 hours, then we had to drive home!
Sunshine was gorgeous, and the trail was perfect.
Sunday: Fortunately, another 1 burpee day. And a bit of rejuvenating yoga. Followed by a nap!
Another week gone by. I took it easy, not because I was hurting, but because I was lazy! Guess we all gotta do that sometimes.
I did pick up towards the end of the week. I learned (again) the difference between a treadmill mile and a mile on the hills in my area. Took longer, and was a just a smidge harder. Think I need to do more outside miles. Now, if Mother Nature would only cooperate.
Tuesday: a fast walk to start my day. I worked my way up from 3.0 MPH to 4.5, and finished the mile in 13:50.
Wednesday: just a five-minute stretch, so pretty much off 😛
Thursday: Ok, I was slacking this week. I did 15 minutes of yoga, then 1 x 15 weights (I know, big slacker). I did hold my plank for a minute. I got my husband Alexa for Christmas and she is most useful as a timer!
Friday: A run outside! I had to take my car down to the mechanics, so I thought I would drop it off and run home. He is 1.85 miles from me, so I ran a bit extra just to make it an even 2 miles. The forecast was for rain and clouds, but they said once the rain stopped, the sun would come out. What do they know! The rain stopped, so I played around in the driveway for 15 minutes or so, then decided to get ready. Halfway to the mechanic’s it began to rain again. I just love Mother Nature! Then I made the decision to go back and get the car when it was done. The second run (which I also ran a bit extra to make it 2 miles) was much harder. I figure running hills for the first time in months, then letting my legs stiffen before heading out again was probably not the best idea. On the other hand, I did finish both runs without any stops or walking. Oddly enough, the second run was about a minute faster.
Saturday: rest day–kinda. I knew my legs needed to be stretched, so I did 40 minutes of slowish, interval walking, and 20 minutes of yoga. I came up with a new yoga routine, that is both stretching and strength. My first yoga routine takes about 10-15 minutes, depending on how many breaths you hold the poses for, and is mainly stretching.
Sunday: first, a walk with Daisy, who was most excited to get outside. Then onto the treadmill. I did an easy 30 minute run, which my legs mostly didn’t object to. I finished with the start of my Burpee Challenge. First day was only 2, so easy enough!
Can you believe we are so far into January 2019 already?? I guess this year will go as quickly as last year did. So we better stay focused!
Of course, much easier said than done. There is illness floating around everyone I know, and I got hit with the simplest variety two weeks ago. I developed a cold over the weekend that wasn’t too troublesome, but on Monday I lost my voice late in the day. I did go to work on Tuesday and Wednesday, since I felt fine otherwise it seemed silly to call out. But I didn’t register any patients, since I couldn’t talk to them. Felt pretty weird being there and not helping patients, actually. On the other hand, got a lot of the paper work we never get done, done.
I was worn down that week, so I did a lot of walking on the treadmill that week, with a dose or two of yoga. I bounced back this week.
Monday: I had planned on a 3 mile run before work. This was a bit adventurous as I have never done more than 2 in the amount of time I have in the morning. And I didn’t give myself quite a bit time, so I ended up doing 2.25 in 19 minutes. I rushed through the stretching and got ready for work.
Tuesday:off, planned and grateful!
Wednesday: I did a brisk walk on the treadmill, .95 mile in 15 minutes, first thing in the morning. Next time I wanna get a little brisker, so I can do an actual mile, not just close. I did have time for 5 minutes of stretching after, which is good since my knees were a little achy.
Thursday: almost a day off, just did 13 minutes of stretchy yoga. Relaxed me when I got home before tackling dinner.
Friday: I decided that maybe my knees were achy because I had tried to go too fast on Monday. I had run the second mile at 7.5 MPH, and it felt fine while I was doing it. But I think that is what happened this summer too, when I couldn’t run much in September. I think I went too hard, too fast, and that my knee just couldn’t take it. But I wanted to run, so I ran at 6.2 MPH for 4 miles. That speed seemed to work ok.
Saturday: Planned on snowmobiling up north, but it was waaaay too cold, so I got back on the treadmill. I did a 20 minute “interval” walk, alternating speeds with the show I was watching. I fast forward through the commercials, so each I time I fast forwarded I changed the speed until the next commercial set. I finished with 22 minutes of weights mixed with yoga. I did strength poses as well as stretching, and, since I can’t seem to add that extra rep, I did 2 x 20 instead of 15.
Sunday: Back on the treadmill for another long run. I did 5 miles at 6.2-6.5 MPH, keeping it slow to help my knees. I also did a warm up and cool down, which I think probably helps my legs more too. I made sure to stretch fully, doing 20 minutes of yoga to relax all my muscles.
My wonderful husband got me Runner’s World magazine for Christmas. One issue in, and I have learned two things.
One, it’s a great magazine and I am totally enjoying reading people who focus on running even more than I do. It does seem to be aimed more at long distance runners, which I don’t really aspire to. For one thing, with my knee damage, I would rather run short distances for a longer period of time than long distances for a short time. For another, not sure that UltraMarathoning is truly good for a human body. We weren’t really built for that. Which, of course, is why it is so amazing that runners can do it. But most of the articles apply to all running, and are right on point.
The other thing I learned was that I am a runner. As I read the article by the young lady who ran a marathon (and placed) in a different brand of shoe than she had been in love with for several years and felt oddly like she had betrayed her previous sneakers, it occurred to me that if I only had time to run or ride the horse, I would be waving to the mare on the way out of the driveway for my run.
Running comes first. And I think that is what defines a runner, not the mileage or the speed, just the intent.
I enjoy yoga, I do weights because it helps with running, kickboxing is a great way to blow off steam, kayaking is pretty and I love my horses. But I would rather run than do any of those. And I hope everyone has that one activity that they would just rather do more than anything else, because running brings me peace. And everyone needs that.
Ah, the first rundown of the year. Might be a bit more exciting if I wasn’t so worn out from the holiday season. I have decided that five days a week is ok right now. Amazing what our bodies can convince us. Of course, it wasn’t able to convince me to just give up on exercising right now–and it did try!
Monday- New Year’s Eve, but I got to work anyway. And I took the day off from exercise, per usual. And went to bed at the same time. Can’t remember the last time I saw the New Year at the start!
Tuesday: New Year’s Day, which I did have off. Took it easy with the exercise, doing one of the presets on the treadmill. It was a 30 minute run, with intervals between 5.9 and 6.5 MPH, ending with 2.7 miles and a fairly relaxed me. I followed up with 16 minutes of yoga to loosen the muscles and I was ready to face the new year!
Wednesday: another easy day (lets face it, it was an easy week) with only 13 minutes of stretchy yoga after a long day at work.
Thursday: off again, just plain exhausted.
Friday: back on the wagon again–at least, trying to be! There is a 20 minute/1 mile interval walk on the treadmill that I did twice, with 1 lb weights in each hand, altering between overheads, bicep curls and just carrying. I did 25 minutes of free yoga after, mixing in strength poses (plank, reverse plank, scale, warrior) with stretchy moves.
Saturday: still feeling relaxed, I did a 40 minute interval run on the treadmill, with speeds alternating between 5.3 and 6.8 MPH. The run was 3.7 miles and felt really good.
Sunday: I did a “fast” walk for 15 minutes, although my warm up period was a bit too slow to do an entire mile in the 15 minutes. Then I dragged the standing punching bag out for the first time in years and went through my punch/kicking routine. Took about 20 minutes and it did get me warm. Fun though, love kickboxing!