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So the trainer says...

Saturday, January 07, 2012

"For next time... when you run, focus on your feet being as quiet as possible." We had jogged half a lap. Hmmm. THAT could help the knees. I've always been a heavy striker... my mom used to call me "hard on shoes" as a kid.

So... that's the next challenge. My son has proposed another run tomorrow noonish... we'll see what the footing is like. The weatherman may have something to say about that. They have been tossing the word snow about in the forecast, along with "freezing drizzle" overnight and in the morning... but it's still supposed to get up to 40 F during the day.

She also worked my little fanny off, as usual, today focus was on abs / obliques. She had me doing Russian twists and kettle bell swings and rows and raises. And a step-up almost as tall as my knee. My abs *do* know they have had a workout.

Onward... still pondering the cycle... and taking one day at a time.

  Member Comments About This Blog Post:

COMETER 1/9/2012 10:17PM

    Just curious to know what motivated you to work with a trainer. Is that something you've done before? I do my working out at home with exercise DVDs or freeweights, and I've wondered what I'd learn from a trainer.

And best wishes for your continued success!

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JUST_TRI_IT 1/8/2012 1:03AM

    On my run today I noticed so many different "kinds" of runners. The guys and gals zooming past the rest of us looked soooooo smooth as they ran... Mostly pretty quiet feet.

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KARIDIAN1 1/7/2012 10:21PM

    Sounds like you had a good workout. New tips to try for your running to. Hope you can go on your run tomorrow.

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WATERMELLEN 1/7/2012 9:41PM

    I love to run . . . and can't run . . . because I ran too much. About 10 km a day every day for too many years. Heel strike, long stride. No ST to stabilize the knee and hip joints. Dumb dumb dumb.

But when I tried again in 2009, I used the POSE/chi technique of quiet feet, midfoot landing, short rapid stride: like a bumble bee (and was able to run for awhile -- completed 5 km program and was well into 8 km when knees rebelled again).

There is lots on the net about POSE/chi but here's one link:

Also: love the podrunner downloads for interval running . . .

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SLENDERELLA61 1/7/2012 8:25PM

    Oh, you make me want a trainer! I have never tried one, but I am surely tempted. Good for you for all your efforts. I know since I've been running I've kind of backed off some of my strength training because I don't like to run sore. Have you found a way to schedule it all that it works?? Or do you just run sore? Maybe I'm being a wuss. Take care, Marsha

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MOBYCARP 1/7/2012 6:41PM

    Quiet feet, huh? That's a different way of expressing the idea of striding lightly and gently. The thing that I remember from the random bits I've read is, striking with the forefoot (as compared to striking with the heel) gives you one more flexing joint and a few more muscles to absorb the shock of hitting the ground. It made sense to me, so I deliberately trained myself to be a forefoot striker when I got serious about running. It's also probably part of having quite feet.

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_LINDA 1/7/2012 6:23PM

    A step as high as your knee?? Whats your trainer trying to do, kill you?? LOL, sounds like you are being given performance athletic training!! My abs hurt in sympathy..
I hope your weather stays reasonable, under no circumstances go out if there is ice. If I had a dollar for every time the weather station predicted snow for us, I would be able to go on vacation now. They certainly got our forecast for winter completely wrong..
My personal trainer will always be a physiotherapist, they have insidious ways of making you hurt all over
in the guise of healing and getting stronger..
Hope you are not too sore tomorrow!!

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MSLZZY 1/7/2012 5:26PM

    Way to go and the idea of keeping your feet as quiet as possible is a good hint. Thanks for sharing. HUGS!

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SUNNY1432 1/7/2012 4:33PM

    I would love to have a personal trainer, I know that they can really help keep you on track and push you! emoticon I hope the weather stays nice and allows you a nice run tomorrow. emoticon

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MIZCATHI 1/7/2012 3:48PM

    I so wish I could afford a personal trainer, but over the next 2 years as we enforce our plan to get out of debt, I'm going to be a fortunate girl to hold onto my Anytime Fitness gym membership. I just closed the Y membership due to not going there since I joined the other gym. In the meantime, I watch the trainers and try to incorporate some of their exercises.

Snow, yuck! Much less running in it, worse! You're training is so awesome, as well as your relationship with your son. I like the idea of focusing on your feet being quiet - I bet that makes other parts of your body work differently.

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Continuous improvement... hocum!

Friday, January 06, 2012

One of the articles Spark e-mailed me this morning was one addressing those "new to exercise", but one of the points it made spoke to me, personally. It was about the initial fatigue one feels when stepping it up, especially if one tries to do too much, too soon.

Well! What have I been blogging about off and on the past few weeks? Tired, choosing a rest day? Hmmm! So I took a look at how much a step up I'd been giving myself since November. I joined a gym, hired a trainer, and the trainer gave me workouts that were twice to three times as long as those I'd been doing. I changed sports, took a spin class or two that were half again as long as my half hour workouts. I swam, but I took that easy, starting with 20 minutes, gradually increasing it to now 35... swimming does not give me that fatigue. But the four mile run with son? When I hadn't been running continuously more than 3? Hmmm, yet again!

Too much, too fast. No wonder! An ah-hah moment. It can hit at any time. Be prepared! emoticon

So... rethinking yet again. The conceptual thing I've been toying with has to do with the natural limits of the human body. Granted, we can all do more than we THINK we can. But as the line in Chariots of Fire said, "you can't put in what God's left out". There is a physical limit to how far my body will train. And there is a psychological limit to how much time and effort I am willing to commit to the effort.

How much of the half marathon I will run... when the knees complained for a couple of days after a 4 mile outing? Last year I trained to walk... much easier on the knees. The jury is still out. Maybe I'm not a real runner, and maybe, just maybe... I've just been pressing the limits of "too much too fast".

to be continued...

  Member Comments About This Blog Post:

MOBYCARP 1/6/2012 7:04PM

    Well, Barb, we egg each other on and we're good for each other . . . except when our competitive natures get us to try too much. I've got much the same type of puzzle to solve here that you have, with respect to how much can I do without burning out.

I've been down this path before. As you note with the weight never being the same ten pounds, I think it's never the same overreach to run/swim/bike/lift weights/pick your current passion.

The real puzzle is, how much is "too much too fast" and how much is just plain "too much?" It's not unlike losing weight without knowing exactly where the goal is.

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KRISZTA11 1/6/2012 12:35PM

    Good insight...
Take care and do only enough, not to much!

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MSLZZY 1/6/2012 11:08AM

    You read the same article I did and came to the same conclusion. The body is only
designed for so much and it needs time to adjust to all the extra activity. You are
doing the right thing to re-think the situation. Take care-hugs!

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DEBRITA01 1/6/2012 9:22AM

    Good to listen to your knows best. I'm sure after careful thought and consideration, you'll make the right choices for you. emoticon

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LJCANNON 1/6/2012 8:57AM

    emoticonI know you have learned to really Listen to your Body and it does let you know what it can do. I know you will get to the right decision for YOU, and that is what is important.

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_LINDA 1/6/2012 8:55AM

    Welcome to the overdid it club. I have a very sore leg from doing that pile of strength training physiotherapy exercises. I am not used to it, and perhaps my physiotherapist thought I could take more because I was in such good shape before the surgery, but two problems with that. I had a eight week layoff just before and during the surgery and you do lose toning rapidly. The other factor is I was a cardio junkie and rarely focused on strength training, big mistake. I put all my effort into whatever I do and was probably squeezing my muscles to the limit.
I am glad you are rethinking your position on running. While I have read its supposed to be something your body does naturally, those of us with any kind of condition or health issues it can be bad for. I know impact bothers my joints and I try to not do too much of it. You never know what underlying condition you have that makes running a bad choice. Arthritis doesn't show up in the blood tests before it strikes. An X-Ray is the only way to tell if you have the beginnings of arthritis changes. Perhaps you need a thorough check up by a Dr. and clearance before attempting this..
That being said, it does sound like you have jumped into a lot..
Good luck with it..

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PENNYAN45 1/6/2012 8:53AM

    We Sparkers have trained ourselves to ignore complaints from our body: "I'm hungry, I'm tired, I don't feel like it." That is how we were able to succeed.

Now - though - I agree with you that it might make sense to scale back a little on some of your physical activity.

Also, I, too, would agree with your previous commenters. My running in my thirties caused some unintended long-term damage to my knees - so ever since then I stick to walking.

emoticon emoticon

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DEBRA0818 1/6/2012 8:27AM

    In regard to what KATHRYNLP wrote, I have also been advised against running by an orthopod who told me that the long term dangers of running far outweighed any short term benefits. Yet, one cannot deny the many benefits! I guess each person has to decide these things for him or herself based upon body type, genetic endowment and personal goals.

For me, that lead me directly to the pool for swimming and water aerobics.

I know you'll make the right choice for you!

emoticon emoticon

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KATHRYNLP 1/6/2012 8:16AM

    Don't wear your knees or your feet out like a friend of mine did.
She put in several miles a week, running, at age 65, weighing only 132 lbs.and now she needs knee surgery on both knees. Take care... emoticon emoticon

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Here I sit keeping my balance

Thursday, January 05, 2012

The weather was glorious today. I did make it a point to get out in the sunshine, both today and yesterday. Last night I kept my date with the weights after work. Today I was a lazy person and came home, walked on the treadmill a little to bump the step count, and called it good.

Tonight... hopefully a decent bedtime and a good night's sleep. I'm still searching for the right training cycle that won't burn me out. I was chatting with a fellow half-marathon candidate at work today, and we both struggle with the concept of "how much training time" will still allow us to live balanced lives. Because after all, it isn't all about the sport! It's about living healthier lives.

As MobyCarp is fond of saying, Goal #1 is not to get injured.

  Member Comments About This Blog Post:

MIZCATHI 1/6/2012 5:47AM

    Take it easy darlin, I need you! No, seriously. You're doing great, and I know you will find balance because you want it and understand how important it is.

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_LINDA 1/6/2012 12:53AM

    Hopefully, you will figure out a good training routine. I admire a working person trying to find enough hours in the day to train for something intensive like that and find enough rest and 'me' time not to go crazy.
All the best with it!!

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KARIDIAN1 1/5/2012 10:03PM

    Looks like you are keeping on track. Keep it up!

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MSLZZY 1/5/2012 9:43PM

    Good point, Moby! It is all about balance and getting it right. HUGS!

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HOT4FITNESS 1/5/2012 9:01PM

    What a great day it was!! I got a 5k in this afternoon Enjoy your evening relax, and get a good night sleep
Way to stay focused and keep in balance

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WATERMELLEN 1/5/2012 8:51PM

    That cat of yours sitting on the railing has great balance: do you suppose the tail helps??

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The weather is mild for the season... but...

Wednesday, January 04, 2012

BUT... I still feel a little like hibernating! I really need my morning pep talk today!

The high today is supposed to be in the 50's, and tomorrow near 60 degrees Fahrenheit! Amazing. A part of me can't help having that ominous feeling that we'll pay for this later. In the meantime, it sure doesn't feel like a normal Nebraska January. I remember a few when we didn't see 0 F from below. Those minus 20's and minus 30's are nasty, but we endured them.

Somehow, though, temperature isn't as big a trigger for the hibernation in me as the sunlight. Gotta get out in the sunlight. And for that, I have to wait, because sunrise is nearly an hour away yet. Today's resolution / plan is to take my work walking breaks outdoors.


  Member Comments About This Blog Post:

SUNNY1432 1/4/2012 8:08PM

    I've been loving this warmer weather, the snow can wait! emoticon
I hope you had some wonderful outdoor walks today and enjoy the weather tomorrow!

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KARIDIAN1 1/4/2012 5:45PM

    We are warm today to, upper 30's in MN. Feel like I am waiting for the other show to drop and the bad weather will hit us like a ton of bricks.

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BUGGYS 1/4/2012 2:44PM

    I just got back from a walk with the dog and although it was a little breezy, it wasn't as bad as I thought and half the winter is over!!! I hope we don't get stuck having snow in May!!!!

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ANDI571 1/4/2012 12:09PM

    I was thinking the same thing. It was so cold yesterday, but the sun was out and shining so bright and pretty. I was up doing laundry and feeling so good. Today it is warmer, but all cloudy and gloomy. I haven't gotten anything done. I am just moving so slow.

We are having a mild winter here in Ohio also. It has been 40 and 50's. The past two days have been in the 20's, but is moving up today and is suppose to be 51 on Friday. Your weather must be moving our way.

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MSLZZY 1/4/2012 12:01PM

    I got up later than normal but it is the first day back to school for DS and he was moving like a slow boat to China.
The sun is brightly shining but my desk work will keep me
grounded. Lunch time is busy, trying to make sure DS2 get enough
to eat before going back to work. I'll be organizing supper
so the walk will have to wait until later.
Have a great day! HUGS!

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DEBRA0818 1/4/2012 10:47AM

    I'm getting out in the relatively cool sunshine this morning for a nice, long walk with the dog! I need my daily dose of sunshine too, but the water aerobics was out this morning as it was only 40 degrees at 9:00 a.m.! A rare cold snap in Florida.

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ARCHIMEDESII 1/4/2012 10:45AM

    Can you send some of that mild weather towards the Northeast ? It was a balmy 11 degrees with a -7 degree wind chill when I woke up this morning. brr.....

I do have to agree that it has been a milder than normal winter around here too, except for this bitter arctic blast.

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KRISZTA11 1/4/2012 10:31AM

    Outdoor walking is a great idea, it will help you wake up and cheer up,
especially if you get to see some blue sky and sunshine!

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MEDDYPEDDY 1/4/2012 8:42AM

    There has been many years in my life where the weather has been as mild - but the two last years has been really cold early so this year feels different than usual... but I am happy my electriacl bill will be nothing compared to last year! (And I am talking about Sweden Europe)

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MNTWINSGAL 1/4/2012 8:05AM

    It sure is a strange year, isn't it? Here in Minnesota's hard to wrap my head around the idea that it is January and there are really only 3 months left before we will be breaking out the lawn furniture, waiting for the last of the snow to melt. It feels more like late October, when the holiday season is coming up on us. Maybe that's why I don't feel the urge to de-decorate the house and get back to "normal?" This year is anything but!

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Tuesday tireds

Tuesday, January 03, 2012

OK, first workday of 2012 for me... I started out with anticipation that I'd pick up a spinning class after work. But it just didn't call to me. I examined what I'd been doing the past couple of days (strength workout Sunday, 4 mile run yesterday) and decided on a rest day today.

In fact, to avoid overtraining, I'm thinking of dropping into a nine-day training cycle: Strength, Cardio Sport, off. Repeat three times, varying the cardio sport between running, swimming and spinning.

I don't want to trap myself into trying to reach too far, nor to undermine being prepared for any of the planned events of the year. It is important, say all of the training plans I've read, to have off days. Particularly if I'm training for endurance, which I am.

So... today became rest day. Tomorrow becomes strength. Thursday cardio other than running. Friday rest... which works out perfectly as Saturday I have an appointment with the personal trainer for strength, and Sunday one with my son to run.

Of course, understand that for me a rest day has about 12,000 steps in it. My work stress breaks don't take a day off. emoticon

  Member Comments About This Blog Post:

MIZCATHI 1/4/2012 5:27AM

    Your workouts are so inspirational - if you can do it, so can I! (I do, but you are part of the reason I try for my personal best each time I work out).

I haven't tried running yet, though I do simulate it without the hard pounding on the gazelle. Feels very powerful to move my entire body like a sprinter!

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KRISZTA11 1/4/2012 3:35AM

    It's great you do so many kinds of training!

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_LINDA 1/4/2012 12:23AM

    Very sensible plan to follow!! 12000 steps on a off day??? That is pretty amazing for a person with a desk job (I seem to recall you said you were a computer programmer? would that be spending hours staring at a screen? how do you fit the steps all in?) I know I tend to spend too much time on the computer without taking a break. Supposed to do one every hour..
Looking forward to hearing about your progress..

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MSLZZY 1/4/2012 12:19AM

    Rest is good but beating stress is better. HUGS!

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COMETER 1/3/2012 10:23PM

    Criminy! 12,000 steps on an off day? People would pay for that kind of daily exercise. Actually, they DO pay for that kind of exercise. :)

Off days are critical--I have a hard time making sure to get those in, so I appreciate your reminder.

Best wishes for the success of your plan!

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WATERMELLEN 1/3/2012 8:28PM

    Great plan. And your "days off" are pretty darn impressive!!

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