-The Importance of Single-Leg Stability for Runners & Triathletes-
Runners and triathletes, what does single-leg stability mean to you?
Not sure? It should mean a lot!
You’re being a smart endurance athlete by doing that “boring” strength and mobility work in the gym that’s gonna give you an edge on the competition. Major kudos to you for that, but if your exercises are along the lines of leg extensions, leg curls, and leg press, you need to step up your game.
First off, ditch the damn machines. If you know anything about my training philosophy, that should be a given.
Secondly, emphasize single-leg training.
Why?
Running isn’t performed on two legs! It is a single-leg activity!
It makes sense to train the body in a manner that transfers over to running, right?
I highly recommend the Functional Movement Screen (FMS) for every person I train. In a nutshell, the FMS is simply a tool that allows me to gain insight into a person’s ability to move. It is comprised of seven screens that cover the basic human movement patterns: deep squat, hurdle step, shoulder mobility, in-line lunge, active straight leg raise, trunk stability push-up, and rotary stability. Each screen is scored from 0-3. A score of zero is the result of pain being present during the screen and/or an inability to perform the screen. If pain is present, the screen is cancelled and the person is referred out to a doctor. On the flip side, a score of three indicates that the screen was performed in a manner that met the necessary requirements. A score of two is considered acceptable. A total score of 14 on the FMS is said to reflect a decreased risk of injury during exercise.
I video my clients’ screens in addition to viewing them at the same time. After the initial screen has been performed, I sit down and review the footage. This allows me to make notes regarding discrepancies in each movement in addition to scoring the screens. A client’s FMS score isn’t a diagnosis of anything, nor does it allow me to say “your left Psoas is tight and your right glute max is weak.” I am not a doctor and I’m not a physical therapist. I am, however, an aficionado of exercise prescription!
If a client scores a one on their trunk stability push-up, a one on their left hurdle step and a two on their right hurdle step, and a one on their right shoulder mobility and a two on the left, I make a priority of improving their ability on these screens. A screen that scores the left and right sides and results in a discrepancy between the two must be addressed. If there is a lack of mobility in a desired pattern, we work to increase it, and the same can be said for stability. You cannot build strength on top of dysfunction! 80% of people who exercise are most likely doing just that!
Promoting balance is the goal.
The initial FMS day is always eye-opening for people. Most people seek my expertise because they want to lose weight or train for a race. Most people do not give much thought to their movement abilities, but they definitely do after going through the FMS for the first time! Furthermore, it is always interesting to screen endurance athletes because more often than not, it allows them to grasp the importance of this strength and mobility schtuff. Yes, the “boring” schtuff…I mean, if its not swim/bike/run, why do it? Lol
I didn’t mean to get into an explanation of the FMS, but in true Sarah fashion it just came out. So, now that you know a little about movement screening, let’s get back to the importance of single-leg stability and that wonderful thang we call running!
If you’re a geek like me, then you cannot help but analyze the gaits of runners as you’re knocking out the miles. Yes, it’s a bit distracting, but I cannot imagine not being so aware of it! More often than not, I am witness to a plethora of funky gaits. I find myself cringing when someone doing the “Vibram shuffle” approaches me. You know, feet turned out and barely leaving the ground. So epic! There’s always gotta be a few of those who assume that the minimalist approach will magically make them a better runner. Instead, I have the feeling that most end up in pain. PROPER GAIT MECHANICS ARE MUY IMPORTANTE, PEOPLE! Yes, that important!
Sorry, I got on a roll there…
Single-leg stability. You need it. If you don’t have it, you must acquire it, or your running career will suffer.
Sounds serious…it is!
When we run, one foot is in contact with the ground while the other is not. Duh, right?! 😉 The ability to keep the pelvis in a relatively-level position during each phase of gait is what we want. If the hip musculature lacks the ability to stabilize the pelvis, the unsupported-side hip will drop below the level of the stance-side hip. A side-to-side “swaying” may result, and all of this means a huge waste of energy because of inefficient running mechanics. In addition, a lack of hip stability is a red flag for injury. If you want to enjoy a successful, long relationship with running/triathlon, it is issues like these that you MUST address.
Here is a simple, yet highly-involved exercise which challenges single-leg stability. I am using a Cook Band, but any resistance band will work. If your single-leg balance leaves much to be desired, you’ll want to use a band that offers more resistance. As you become more proficient, lighten the load.
The goal is to activate the core musculature and then perform the single-leg stance. Starting out, your body may not be able to get things firing properly, so that’s where the core activation via the band comes into play. Gradually work your way to using a light band as your ability to engage the muscles of your core/glutes improves.
Stand facing the band, which is anchored at a high point. Your feet should be in a neutral position. Assume proper postural positioning, perform shoulder extension and exhale (pull the band down so that your arms are towards the floor), then raise one leg, aiming for 90 degrees at the hip, knee, and ankle. Hold for a count of two, locking in your glutes and staying as still as possible. Sloppy reps are a waste of time! lower your leg and then release the band. Each rep is essentially a re-set. We don’t want protracted shoulders! if the exercise is too hard, use a band that offers more resistance. If your exercise execution looks like mine in the video, them you’re doing it right. 😉
Try two sets of ten 2-sec-holds per leg.
How can you go about finding out if your single-leg stability can be improved? Simple. Call me and schedule an FMS appointment. Your hurdle step performance (in addition to your proficiency in the other screens) will reveal all.
Yours in Health,
Sarah
(225) 326-2317
Fitprosarah@gmail.com
-Cross-Training for Runners-
The 2009 Avia Austin Triathlon - Olympic distance
Last week I gave a presentation to a group of beginning runners at Fleet Feet Sports of Baton Rouge.
The topic? Cross-Training.
When I was asked to do a presentation, I was excited. I love being able to spread a positive message and help out those who may benefit from my know-how and experience.
When I was told that the topic was cross-training, I thought “piece of cake!”
Well, I was kinda wrong…the only way it wasn’t a piece of cake was in that (in typical Sarah fashion) I had a hard time keeping things SIMPLE.
You see, there is TONS I could say about this subject. In fact, I don’t think I could ever reach an end-point.
But, being told to keep it basic and focused on an audience of beginning runners helped me keep my focus!
Here is my outline of the presentation:
Cross-Training for Runners
By Sarah E. Rippel, BS, CPT
WHY CROSS-TRAIN?
1. IT KEEPS YA FROM GETTIN’ HURT!
a. Promote balance between muscle groups
i. Helps strengthen your non-running muscles and rests your running muscles.
ii. Yoga, Pilates, and weight training are great for promoting overall body balance, and yoga/Pilates also help improve flexibility.
*In addition, there are numerous bodyweight mobility, flexibility, and strength movements that are ideal for runners!
iii. Low-impact activities, such as swimming, cycling, and deep water running are great because they are easy on the joints.
iv. The activities mentioned above are ideal for rehabbing a running-induced injury!
2. IT CAN IMPROVE YOUR CARDIOVASCULAR FITNESS!
a. The activities mentioned above – swimming, cycling, and deep water running – are great forms of aerobic exercise
b. In addition, circuit training can build both strength and cardiovascular fitness.
3. IT CAN KEEP YA FROM GETTIN’ BORED!
a. Runners tend to love to run, and are notorious for basically sticking with that!
b. After a while, this obviously gets old!
BASICALLY, THERE ARE NO REASONS NOT TO CROSS-TRAIN!
HOW OFTEN & HOW MUCH?
I would suggest twice a week in addition to your routine
A little is better than none at all! 30-45 min
WHAT ACTIVITIES?
- Strength training
- Swimming
- Cycling
- Deep Water Running
- Rowing
- Stand-Up Paddle Boarding (SUP)
- Yoga/Pilates
I am going to focus on strength training in this presentation, since that is what I emphasize with most of my clients.
In a perfect world, a strength training routine would be well-rounded and include the following components:
- SELF MYOFASCIAL RELEASE (SMR)
- WARM-UP (RAMP – Range of motion-mobility, activation, movement prep; include elastic/power training in the form of low amplitude jumps)
- CORE TRAINING
- STRENGTH TRAINING (including hybrid exercises & supersets/circuits; single-leg work)
- METABOLIC TRAINING
- RECOVERY/REGENERATION
I’m not going to go into great detail about each, but suffice it to say that your training routine can be thought of as a puzzle that is comprised of many pieces. Separately, they are okay, but the true impact of each is realized when they are all addressed to some degree. Nutrition is another part of the puzzle, but one that is obviously off subject for my presentation today. 🙂
This may seem like a ton of info, but don’t be overwhelmed. This outline is basically a “road map” of what I would do if you were a client with no limitations. It gives a general idea of what you should address, as no two people are the same, and different exercises work better for some than others. You shouldn’t have to spend more than 45 minutes going through a complete routine. There is no need to spend great amounts of time in between drills/exercises, and the entire body is addressed. Also, this routine can be done virtually anywhere!
So, without further ado, I give you…
THE “RIPPEL EFFECT REALLY SIMPLE RUNNER’S ROUTINE”
1. SELF MYOFASCIAL RELEASE – 5 min
a. Can be thought of as a deep tissue massage done on your own
b. Dual function of preparing the body and mind
*De-stress
*Helps with circulation, tissue extensibility, neuromuscular activation, and coordination (to name a few)!
c. I recommend SMR for everyone.
*The simple fact that the majority of us spend a great amount of time in the seated position is reason enough! Our posture takes a toll.
*Can be done daily, just like flexibility/mobility work
*Most people spend zero time addressing flexibility, and SMR is an easy, “feel good” way to get it done!
d. For runners, it allows the “typical” tight/stressed areas to be addressed, thus improving overall body balance, flexibility, and helping with injury reduction.
- Calves
- Hams
- Hip Flexors
- Piriformis
- IT Band
- Pec/Anterior Shoulder
- Thoracic Spine
*I use a foam roller, Lacrosse ball, and two tennis balls taped together (forming a “peanut”) to perform various SMR strategies on the above areas. I also have a set of air-filled balls of varying sizes that are useful when needing to target specific areas. There are numerous other products out there, including the Trigger Point products.
2. RAMP (aka Warm-Up): 30s ea; 5-10 min
a. Get the body “ramped up” for work!
b. Improve ROM/mobility of tight areas, activate weak links, prepare for movement, and improve running economy
c. Great little routine to do before EVERY workout!
d. Routine:
- ½ Kneeling Hip Flexor Stretch
- Marching Bridges
- Squat to Stand
- Wall Slides
- Forward/Backward Jumps
- High Knee Walk
- Spiderman Walking Lunges
- Side to Side Jumps
- Lateral Squat
- Skips
- Carioca (do side to side covering 10-15 yds)
- Lateral Shuffle (do side to side covering 10-15 yds)
3. CORE TRAINING: 3-5 min
a. Routine: perform 2-3 rounds of 2 exercises
- Static Stabilization Exercise – held for time – Plank – 30-60s
- Dynamic Stabilization Exercise – done for reps or a timed set of reps – Accordions – 8-10 reps or 30s of reps
4. STRENGTH TRAINING: 10-20 min
a. Use hybrid exercises (combine several movements) and supersets/circuits to work the entire body and promote cardiovascular fitness without wasting time!
b. Include single-leg work, because running is performed on one leg at a time!
c. Routine: 2-3 rounds of each superset, taking no more than 30s in between exercises; 10-12 reps with bodyweight or moderate weight (5-10 lb dumbbells for women/10-20 lb for men)
Superset:
- Dumbbell Squat, Curl, Press
- Single-Leg Contra- & Ipsi-Lateral Reach
Superset:
- Dumbbell Deadlift to Bent-Over Row
- Pushups
Superset:
- Bodyweight or Dumbbell Step-Up to Single-Leg Balance
- Dumbbell Scaption
5. METABOLIC TRAINING: 2-6 min
a. Burn extra calories and perform more work, without overloading the muscular system
b. Short, intense burst followed by incomplete recovery.
c. Tabata protocol is a very popular example – 20s work/10s rest, performed for 4 min
NOTE:the Tabata “craze” has gotten kinda out of hand, as many people are mis-using the format. You must perform a HIGH-intensity movement for the work period and basically go all-out. No squats, push-ups, lunges, etc. I will admit that over two years ago when the Tabata craze really blew up, I was guilty of mis-using it myself. Live and learn! Anyhow, keep the intensity high and the movements simple so you can crank it up!
Swingin' the sledge is no joke!
Examples of exercises:
- Kettlebell Swings
- Sprints
- Burpees
- Squat Jumps
- Jumping Jacks
- Jump Rope
- Battle Ropes
- Sledgehammer Swings
- Med Ball Slams
6. RECOVERY/REGENERATION: 5 min
*Cool-down with static stretching and additional SMR
Copyright © 2011 Sarah E. Rippel/Rippel Effect Fitness
The information on this page may not be reproduced or republished on another webpage or website. Please LINK TO RIPPEL EFFECT FITNESS instead (I LOVE IT when you link to my page, especially without asking my permission!)
-I Ran 9 Miles in the Cold Wind…What Did You Do Today?-
My new QRoo Dulce! Thank you, Mark @ Precision Bikes in Lafayette! Brought her home yesterday in some severe weather...and i'm DYING to break her in! Weekend should be nice bike weather!
Yeah, the title of this post sounds a little cocky…so if it offends you, I challenge you to ask yourself why? Most people know that i’m far from cocky. I’m just throwin’ it out there as a means of encouraging everyone to DO SOMETHING today. I highly doubt you’re a lazy person if you are one of my loyal viewers, and I KNOW you’re not lazy if you’re in the Rippel Effect family!
So, without further ado…here’s proof that I am perhaps a bit cuckoo!
There was a pretty big excuse not to do my run today – it was 32 degrees out but felt like 26 because of the constant wind. Who wants to run on a cold, cloudy, blustery day?
I do…apparently.
I cannot lie – when I started my workout, I wasn’t sure if I would be able to do it. It was too late, though…I started and had to finish. I had thoughts like “I could just do the 4-mile loop” and “this really sucks!”
Know what I did with those thoughts? I transformed them into positive ones:
I CAN DO THIS!
THIS WILL MAKE ME TOUGHER!
I CAN ACCOMPLISH ANYTHING!
IT’S ALL A MENTAL GAME!
My plan called for a 1:20 pace run, and I set my Garmin to beep with the intervals. 29 minutes into the workout, I realized I had somehow chosen the wrong workout, so the intervals were all wrong. No biggie…I just rolled with it. Pandora was being really good to me – Journey, Def Leppard, Queensryche, The Police, Chicago, Queen…good stuff! I was totally in my element despite the elements! I felt efficient, strong, and capable.
There’s a point where you’re lungs no longer burn and your runny nose doesn’t seem to bother you anymore. 🙂
So…there’s another accomplishment scratched off my eternally-growing list of things I’m capable of doing.
My first long run in the cold.
What are YOU gonna scratch off of your list?
-Follow Your Heart, Trust Your Gut, & Listen to Your Body!-
New tshirts coming soon!
What a difference a day makes!
Yesterday, I was rarin’ to go…today, I’m exhausted.
I am currently training for a half marathon, and the 2011 tri season will be underway shortly. This means following a plan! I have been doing very well with my running, and am finally feeling close to 100% after roughly two weeks of sinus infection blahs.
Ran 5.65 easy, hilly miles yesterday. I know what you’re thinking – easy and hills don’t go together. You’re right. I wasn’t sprinting or anything, and managed to maintain an average pace of roughly 9 min/mi. Hills wear your legs out, though. I know because I’m feeling the effects today! Also, it probably didn’t help that I worked out with my PM boot camp group AND didn’t go to bed until midnight. 🙂
I decided to use today as a rest day, which is great because I’m getting a massage this afternoon. The thought of going for a run right now…no way.
The “old” me (aka back in the days as a fitness competitor) would have NEVER felt so good about taking a day off. No way…no how.
Things are different now. I am eternally evolving, and with this comes lessons learned & continued growth. I’ve made three important shifts over the past couple of years:
- I follow my heart more, rather than just my brain. This has allowed me to experience true love, and to “share” myself with friends and family. I do not worry about what people think. I used to let this worry dictate my every action. Thank goodness I woke up!
- I trust my gut. If I get a feeling about a certain situation or person, I heed it. 99% of the time, it’s right! If I choose to ignore it, things always work out to where I am left thinking “Geez, why didn’t I go with my gut reaction?” Lessons learned in both my personal and professional life…always a silver lining, though…always!
- I listen to my body. Gone are the days of “more is better.” Gone are the days of chronic aches and pains. Gone are the days of overtraining! I realize that a flexible training schedule is what works. Nothing is set in stone.
“Train hard, rest harder!”
-The Joys of Running…& Compression Socks-
Sexy, right?! 🙂
So…I’m doing my first half marathon on March 6. It’s the Little Rock Half, and i’m actually looking forward to it! Yes, hills, hills, and more hills! Yes, i’m a bit of a masochist, lol. Anyhow, one of my friends asked me to do the race because she is training for it, so I figured what the heck…why not?!
I’m on the verge of the 2011 race season and this is the perfect way to kick it off. My last race this season will be the Oil Man Texas Half Ironman, which is November 6. There will be a few races in between these two, and I have several goals for the season. First and foremost is to work on my open water swim apprehensions. It’s crazy because I never knew I would have anxiety when putting my face into “dark” water until I did my first race, the Avia Austin Triathlon on Labor Day of 2009. Ever since then, it’s been one of those nagging fears in the back of my mind…BUT…unlike a lot of people, I refuse to let this hold me back!
My second goal of this race season is to not only follow a strategic training plan, but to stay on top of analyzing my workout data (that sounds so nerdy), so that I can adjust accordingly. I have already seen numerous improvements since I began training for the sport of triathlon in June of 2009. It is SO awesome to make progress and continue to do so in an injury-free manner! Gotta train smarter, not necessarily harder!
So, one of my latest acquisitions from the “must-have gear” world is a pair of CEP compression socks, which I picked up from the awesome peeps at Fleet Feet yesterday. Thanks, ladies! Not too long ago, if you would have told me I would be plunking down $60 on a pair of socks, I would have said you were crazy! After numerous people filled me in with their praises of these “wonder socks,” I figured it was my time to join the club.
Now I am a proud member of the “lookin’ like a g!eek because i’m wearin’ these dorky-lookin’ socks, but feelin’ like a rockstar because i’m so high-tech & hardcore” club! lol 🙂
I did a 5-mile pace interval run this afternoon. It was 70 out…yes, SEVENTY degrees in January, which was awesome. I ran in shorts and a tank and my groovy socks.
I started feeling a bit under the weather yesterday, so earlier today I was questioning whether or not I should go for my run. Truth be told, it was the lure of the socks that prompted me to run. Well, that and the fact that I have had some stuff weighing on my heart these days, so I NEEDED to run just to get some of that out. Running is therapy, after all
My thoughts so far (aside from feeling so hardcore, lol)?
My legs felt great! I have never really had any issues (knock on wood) with my ankles or knees. I do have a pesky left hip flexor/QL/low back issue that will forever plague me, but I work with it. I noticed during a run last week that the arch of my left foot started feeling tight, which kinda worried me. This didn’t really begin to show up today until the last mile or so, and i’m thinking if I do more ankle mobility work the issue will become less of one. It was an interesting feeling, running while wearing these socks. I felt “springier.” My muscles were supported and I felt like I had more efficient running mechanics. Part of that could be a placebo effect, but I really did notice a difference.
I will be running with my cep “wonder socks” from now on! I don’t care if I look like a goober…I already am one!
For more details on the CEP running progressive compression socks, CLICK HERE!
-So…What is the Rippel Effect, Anyway?-
RIPPEL EFFECT FITNESS IS:
Outdoor/Indoor Boot Camps – an awesomely-affordable fat-burning experience in a supportive group environment! Bored with the gym? Get “outside the box” & actually have fun while you incinerate calories! Pay per 4-week session or individual workout.
Personal Training – tailor-made fitness based on your individual characteristics, needs, background, and goals. From assessment to program design to ongoing progression & support, nothing beats one-on-one training if you are wanting to maximize your results!
Race Prep – itching to try a race, but kinda scared and/or don’t know where to begin? I gotcha covered! A race is a great goal and an excellent way to get & stay on track! Specializing in programs for beginning runners & triathletes.
Nutrition – how you eat is 80% of the “look & feel better” equation! No fad diets, potions, or pills here. Just high-quality food that fits into YOUR life.
RIPPEL EFFECT FITNESS IS NOT THIS KINDA GARBAGE:
SO…if you weren’t totally clear as to what Rippel Effect Fitness is all about, now you know.
RIPPEL EFFECT FITNESS:
Start with a small “Rippel” & get ready to make waves!
-2010 Voo Du “Big Du” Rocked!-
Halloween 2010.
8:00AM.
A crisp, fall morning out at Farr Park in Baton Rouge…the setting for the Voo Du races!
Was I stressed about this race? No. In fact, my pre-race strategy the day before involved Sapporo, sushi, Shiner Bock, and not enough sleep! ;D
I do believe i’m on a bit of a mission to prove to people that you CAN do things your own way, and still kick ass!
So…I got up early that morning, donned my gear (really reppin’ Fleet Fleet), and set out. I had no clue what to expect. In typical “Sarah-about-to-race” fashion, I quietly set up my stuff in the transition area. I got my bike shoes attached to my bike so that I could step onto them and pedal away, then slip my feet into them, which is something i’ve been practicing for months and months. I paid a visit to the port-a-potty, as I always seem to do at least once pre-race. I talked to a few friends who were there helping and cheering people on.
My race number was 13! I was told that I should turn it upside down, but I didn’t…I didn’t want to get in trouble, lol. It was a very nice feeling knowing that I didn’t have to jump into chilly water to start a race! I was going to run a 5k, ride 18 miles, then run another 5k. Time to go!
And we’re off! We took off in a huge pack, running towards the levee. We ran up the levee and the run course was an out and back on top of it. My main thought was “pace yourself,” as I tend to want to go too fast when I run. My pace has definitely improved over the past year and a half, along with my overall ability to know just how hard to push. It’s a good feeling!
Coming back from the first 5k was a relief because it was bike time! 5k = 28:15.5
Did I mention that I LOVE being on my bike?
Get out there speedy-quick & do it!
I think they were getting a kick out of my 650 front wheel! LOL
The hot rod is ready to roll!
So, the bike leg of the race was an out and back route on River Road, which (as many already know) means a pretty much constant headwind no matter what. River Road is twisty and always windy. This morning was no exception! To make matters even more interesting, I had set my Garmin to “multisport” mode, but evidently messed something up (as I always seem to do when attempting this), so I was still in “run” mode. I was trying to figure out what speed I was going…I kept glancing down and seeing “3:15 min/mi” and then trying to calculate, lol!
Also, roughly 15 minutes into my ride, I discovered that I had been pedaling so furiously and not seeming to be going nearly as fast as I should because I was riding in my SMALL chain ring! When they checked my brakes and stuff prior to setting up in the transition area, it must have gotten switched over. Whew! Good thing I noticed! The fact that I had no freakin’ clue how fast I was going really seemed to mess with my head, but I continued to push push push!
After a little while, I heard someone behind me, and was passed by the Master Women’s winner. She practically zoomed by me, and that was a bit of a wake up call because I realized I had no clue who was behind me! I stayed behind her for a good while, and there were points along the course where we “danced” a bit, passing eachother and eventually talking. I asked her how fast we were going and she said “20.5” at that point. She pretty much owned the ride! What was really awesome was the fact that towards the end of the bike leg, she “chicked” a guy…and so did I! Always feels good to do that (y’all know I love ya, guys)!
18 mi = 58:43.3
Okay…now it’s time for another 5k!
Just 3.1 miles left, and then it’s “beer thirty!”
Ack…I look like a heel-striker in this pic!
The third leg of the race, which was the second 5k, was pretty brutal. What I love about the 5k distance is the fact that I can pretty much just turn and burn. I knew that my current “comfortable” race pace was somewhere around an 8-minute mile, so I stuck around that. Towards the second half of the leg, I cranked it up and was hovering around the 7:45-min mile mark. Felt good, so I kept at it! I passed a bunch of guys and I had this feeling that I was in first place for the women around this point. There were no women ahead of me. It was pretty cool. I just gutted it out and in the “homestretch” (roughly the last 50-100 yards) towards the finish, I turned up the head and sprinted past another guy. I didn’t have to do that, it just felt like the right thing to do. 🙂
5k = 25:09.6
DONE! What a great race!
Guess who came in FIRST in the Women’s Open division?
CHECK OUT THE RACE RESULTS HERE!
-2010 Cane Field Classic-
On October 16, I participated in a new race – the Cane Field Classic, which was a 4-miler thru sugar cane fields!
The Cane Field Classic is the brainchild of Walker Higgins of Performance Fitness. Walker is a top-notch fitness pro who does one-on-one training as well as outdoor group programs like myself.
Walker really outdid himself, as the race was very well run, tons of people registered, and there was excellent schwag & food for participants!
Also, it was definitely a first for me, as i’m sure it was for others…running through the cane fields!
This was my first off-road race, and I think i’m in love!
I’m not gonna lie…the first mile sucked! My legs felt heavy and my heart rate was sky-high! I don’t normally run thru mud and uneven terrain. It’s a lot of work! I think most of the runners would agree! Once I got onto level ground, things settled down a bit and I found a comfortable pace.
After a while, I realized that my Nike Frees were probably not the best choice for this type of terrain, as exemplified in this picture!
When I hit mile 3, I turned it up. I was zoomin’. Life was good! I ended up finishing in the ballpark of 33:15 (forgot to stop my Garmin), which placed me at 5th out of the top 10 female finishers!
I got a nifty 180-year-old plantation brick for being a top finisher! Schweet, huh?! 🙂
Great experience! I will most definitely be doing this race next year!
-5K Race and Open Swim Clinic!-
I will be creating a separate blog entirely about my triathlon training, but for now i’ll just post this here! 🙂
Yes, I ran in my Frees!
Yesterday, I raced in the “Run For Your Life” 5k, supporting the Lance Armstrong Foundation.
The race started around 7:45 am and it was already hot and muggy. I believe it got up to 97 degrees yesterday (not including the heat index, which pushed that number well past 100).
I hadn’t run in a 5k since 2002! The last one I did was the Race For the Cure with my mom. She and I met a few times a week for weeks leading up to the race so I could help her with getting better at running. 🙂 It was good bonding time for mom and I. Anyhow, we would run/walk and I would let her choose when it was time to walk. So cool to help my mom be active, because she was always athletic, just the type that falls off the wagon often. So…the 5k came and mom saw a few of her fellow grad students there (she was working on her 2nd Master’s Degree, this one was her MFA – Master of Fine Arts), who talked some smack to her (in a nice way, of course). So…race is off and mom and I are running together, and I kept making sure she was okay. I remember asking her several times if she needed to walk, and her response was “just keep talking to me, Sarah!” She ran the ENTIRE 5k and it was the most awesome thing because she was so proud of herself. She raised her arms as she ran thru the finish line! I was so proud of her! Come to find out the reason she refused to walk was becasue the grad students smack-talked her! Cute huh?
So, back to my 5k. I started mid-pack and had it in my mind to run at my current “happy pace,” which is roughly 8:45-9:00 min/mi. Obviously, in a race situation, you’re fired-up and tend to go faster. This was the case for me! I was zoomin’ at first, then tried to settle into a comfortable pace. I passed up a few guys and there were probably three women ahead of me. I sported my Garmin Forerunner 305 for the first time, and LOVE it!
Just a sidenote on that subject – one of my amazing clients, Ruth, who i’ve mentioned before, was tickled to learn i’m training for a tri. Her youngest son does triathlons, and she has always talked about his training and performance throughout the past almost-four years we’ve been training. When we talked last week about our upcoming appointment, she mentioned she had a surprise for me for the tri. Well, when I got to her house Friday and she handed me the box, I FREAKED OUT! I jumped up and down like a little kid on Christmas morning! It was awesome! She gave me a Garmin, and i’ve been drooling over one ever since I got bitten by the GPS bug (thanks to my buddy Rick Karboviak). GPS training is where it’s at. I am in love with it and if you’re a runner who’s interested in learning more about incorporating GPS AND kettlebells into your workouts, you need to check out Rick’s programs! CLICK HERE to find out more (and y’all know I don’t plug just anyone)! Also, thanks Rick, for the shout-out in your latest blog post over at 1 Mile Nation!
Okay, back to the race! Off and running, my biggest challenge was to run at a comfortable pace, yet push myself. I am very competitive with myself. Of course, my initial pace goal was left in the dust. According to my Garmin, I ran 3.19 miles in 26:16 and my pace was 8:15. Fastest pace was 7:08 and average HR was 180.
Tank top was drenched!
I placed second in the women’s 30-34 age group (but there were only 2 of us, lol), and i’m curious to see my placing overall. I figured i’d finish in 28ish minutes, so I was happy! The last half mile was a bit painful, thanks to a bit of a boost I cranked as I passed a teenage boy and another guy. 🙂 Coming back towards the finish line, my breathing became a little labored and I was determined to not get a side stitch. I was able to turnand burn and finished strong! Talk about sweaty! The awards were at 9:45 so we stood around in the heat. I drank at least two waters, a diet Vitamin Water, and a diet Redbull! Let me tell you, when I got home, I went to town on those McDonald’s pancakes! Nom nom nom…lol…then I was in a carbo coma. You KNOW i’m worn out when i’m able to sit through an ENTIRE movie without doing anything else. Even moreso when the movie is horrible…I sat through Cloverfield. Yep, I did.
Mom would be proud of me…this morning, I attended an open water swim clinic held by BRTri. I had no idea what to expect. I did know that we’d be swimming in a small lake and there is a gator who resides there. For a brief moment yesterday, I was convinced I shouldn’t go…but then my “why the hell not?” lightbulb flickered back on and I told myself I was being silly. I want to learn as much as I can, and take advantage of as many clinics/training opportunities as I can. I want to be as prepared as possible going into my first triathlon experience.
The clinic was aweome and very eye-opening. First off, swimming in a pool is obviously WAY different than swimming in a lake. First off, you can’t see sh*t in lake water. Secondly, you’re out there…there’s no edge to swim to if you need a break. Third, there are critters. The rule is that you don’t talk about the critters, lol. Anyhow, i’m not gonna lie. The experience kicked my ass in a good way. We did roughly 300 yards total, I would say. Swam down a bit, then treaded water while the instructor gave us pointers about “sighting,” meaning picking a focus point ahead and being able to get your head up just a bit prior to breathing every so often. This is going to be someting I must work on, because what happens when you raise your head TOO much? Your feet drop and you end up wasting a ton of energy trying to regain position. She had us swim some distance keeping our heads up, and oh my goodness…yes, it was fatiguing! I am strong overall, so I was able to “hang” and muscle it up, but it got me huffing and puffing!
Here’s another thing. Swimming around a group of people for the first time is freaky. I’m not gonna lie – it’s a bit of a panicky experience. I had a hard time feeling relaxed in the water the entire time, and I wasn’t the only one. There were a bunch of us in the same boat. My stroke is becoming more efficient and relaxed, but it was a completely different ballgame this morning. Just as in the 5k yesterday, when you’re around a group of people doing the same thing, you tend to want to go faster. My pace was completely thrown off AND I was trying to get adjusted to the fact that I had swimmers all around me. In the murky water you can’t see crap, but you can sense when there is someone near you. The trick is to be constantly aware of your surroundings. You’re gonna get kicked and scratched, and you’re gonna kick and scratch others. It just happens. As my friend Sheila puts it, “you gotta worry about yourself because you’re gonna get run over!” I found myself swimming for a while, and then my breathing would get thrown off, i’d tense up a bit, and have to breast stroke a tad, then keep going. The key is to not stop swimming! I am definitely wanting to do anything and everything I can to get more comfortable with this. It’s not gonna get the best of me!
Hopefully I will have pictures soon!
Here is a great little article about open water swimming!
-Friday Thru Tuesday-
Friday June 19's Run
I’m playing catch-up, so here are the recaps of my workouts from last Friday June 19 thru today, Tuesday June 23.
Friday, I got up and ran through a nice, older neighborhood. I didn’t have a plan on where I was going, I just wanted to run. It felt good to do so, although I believe the heat (even though it was relatively early in the morning) combined with the intensity of my run set me up for a bit of heat exhaustion over the weekend. Friday’s soundtrack was provided by ATB, as I listened to his album “Trilogy.” Good schtuff! Totally sweaty and happily spent, I came home, showered, and ate a bit prior to heading out the door to train clients. I trained a few in their pool later that morning, and it was blazing. I should have brought my swimsuit so I could have joined them. Lesson learned! Friday turned out to be a pretty exciting day! I am now the proud owner of a Terry Isis road bike. It’s shipping from California sometime this week, and I can’t wait for it to get here!
Saturday’s plan was to get up and fit in an easy run prior to my swim workout. My body said “hell no” regarding getting up at 5:30 am, so I slept in, realizing that I had a long day ahead with my birthday luau. My swim workout SUCKED. Okay, so it wasn’t terrible, but it was obvious that I had heat exhaustion by that point because my body wasn’t cooperating. I felt awkward in the water and it was a bit of a bummer, but I stuck it out and completed over 700 yards. The rest of the day was devoted to pre-party tasks and then a ton of fun in and out of the pool all day/evening. I have a bruise on each elbow thanks to the slip n’ slide races! 🙂
Sunday was NO working out…and more hangin’ in the pool…another scorcher of a day.
Yes, folks, I was drinking a ton of water, I promise!
Monday, June 22's Run
Monday, I got up at the butt-crack, had my coffee, ate some cereal, and went for a run very much like the one I did Friday. It felt so good to run after a weekend of cuttin’ loose! I’m feeling stronger using improved posture, and i’m focusing on my breathing. Monday’s run’s soundtrack was provided yet again by ATB, as I listened to his latest album “Future Memories.” Another great one from ATB! I believe it was 100 degrees Monday, and it’s projected to be just as bad all week…and that’s WITHOUT the heat index. I trained my little group of clients in the pool again Monday, but this time I got in there with them! We worked on stroke techniques and had a good time. My 2:30 client got a bit of everything because she asked for it! Dynamic warm-up, hip/t-spine mobility work, some new core stuff, Superband locomotor circuit, and focus mitts! Another great workout for one of my rockstars! My second workout of the day was a swim around 4:00pm. Did some different stuff – 4 sets of 12 laps (a little over 100 yards), resting only as long as Sheila went, and then 3 sets of 50 yards (6 laps) using pull buoy, then 3 sets of 50 with kickboard. Grand total of 45 minutes or so for both of us to get done, and oh…my…gosh…talk about dead legs! Maybe i’m a weirdo, but the feeling of being pleasantly spent really makes me happy. Such a sense of accomplishment! Felt redeemed after Saturday’s crappy swim workout! Ate a good dinner and vegged on the couch for the evening while doing some work.
Today was a rest day, for the most part. I got up and did an 18-minute mobility/kettlebell workout just because I felt like it. Scheduled a massage for this afternoon and it was AMAZING. I will be getting a massage every other week from now on! I used to do this back in my fitness competition days and have been wanting to get back on track with regular appointments. If you don’t get regular massages, I highly recommend that you do. It’s all about happy tissues, folks…lol! 😀 Oh, and i’m not talking about lame relaxation massages…i’m talking deep-tissue make you wanna cry at times massages! Main areas of concern today were my neck, traps, occipital region, glutes (especially left, boy howdy), calves (especially left), and feet (arches were killer, especially left). Notice a left-sided trend?
As always, thanks for being so supportive and appreciating what i’m doing. I am trying to throw in posts regarding things other than just triathlon stuff, so don’t worry. I know a few of you are curious about my progress, so i’ll keep writing about my own workouts. I want to hear from you – what do you want to learn more about? Leave your comments below!
Yours in Health,
Sarah
-Tuesday’s Run & Bike-Shopping Fun!-
Yep…i’m obsessed…with GPS! 🙂
This morning’s workout was another run. My training plan had yesterday’s run on Sunday (but I didn’t work out sunday…it’s the day of rest!), then Monday was supposed to be a rest day. Although I did really well this morning, i’m liking the idea of not running on back to back days, for the most part.
I had set my alarm for 5:30am…enough time to hit the snooze once, then get up, take my Synthroid, make coffee, & have enough time before eating my oatmeal. What did I do? Hit snooze after waking up from a dead sleep & soon realizing the mega-jackhammer was already pounding the road at that time of day. WTF? Is that legal? Doesn’t the city of Baton Rouge care that people may want to snooze? Obviously not. Anyhow, I got up, stumbled downstairs after doing all the necessary morning stuff, and took Biskit out to pee. I COMPLETELY forgot to make coffee! Anyhow, when you take Synthroid, you have to allow some time for your body to absorb it prior to eating. I piddled around a bit, then nuked some oatmeal. I could only eat half of it. I got full really fast and it just wasn’t working for me this morning!
Just a side note about the thyroid:
Yes, i’m hypothyroid…which makes me realize I haven’t done a post on being hypo…it’s NO excuse for not working out, losing weight, etc. I have a pretty much zero-tolerance policy to the “but i’m hypothyroid” excuse!
Off to run. The plan called for 5 sets of: 10 min run/1 min walk. My calves were a little sore from running in my Nike Free’s yesterday. No worries though! I tried to stay in the shade as much as possible, and really started feeling “loose” midway thru my run. Boy, was it hot out already! Yes, I focused on running the “right” way, and on my fourth “set” (roughly 44 minutes into my run), my right calf started to “talk” to me. Earlier on in my run, probably 22ish minutes into it or so, I started feeling like I had a blister between two of the toes on my right foot. I thought “that sucks, but oh well, what can ya do about it?” I don’t have a blister, so I don’t know what the deal was. I have become a lover of DryMax socks (albeit expensive, they rock…but only no-show, please…those of you who know my “sock snobbery” know this is the only way I roll, lol), so excessive foot sweat wasn’t the issue. I kept feeling it and each time I planted my left foot, it was like a reminder that a little irksome blister would be the least of my worries from here on out!
To be honest, when it was time to begin running again for the last “set,” I just wanted to get it done. I tried to keep the final set a bit slower.
55 minutes = DONE!
I had no idea what my mileage would be, and couldn’t wait to see the map RunKeeper spit out when I was done! Hilarious! I made my own paths, and it was cool to see that they were pretty well deleneated on the map, along with mile markers! RunKeeper is cool b/c it also gives you your stats in bar-graph format minute-by-minute. On your iPhone, you can touch a specific bar and bring up that minute’s stats! Groovy! My average pace includes the 1 minute walks, which were at roughly 18:30 min/mi.
Right Achilles was uber-tight and already sore when I got home. Fixed some Ezekiel toast & drank a glass of lowfat Kefir! Then…off to train clients!
This afternoon, I met one of my friends at Capitol Cyclery to start the “bike finding” process. I rode around the parking lot on a 50cm women’s Trek road bike that had a pricetag of $1600. It felt so cool to ride, but it felt REALLY good when we got to ride after I got fitted for a 48cm Specialized at The Bicycle Shop. Danielle got her bike out of her ride, and we rode from there thru LSU to River Road, then up on the levee! It was a blast! We rode for a half hour or so, and it felt amazing! I am in love with riding already! Now i’m on a quest to find a bike…if I can’t find a gently-used one that’s perfect, i’ll just spring for new!
PS…running is cheap…swimming is cheap…riding is EXPENSIVE…but I love shopping and accessories, so maybe it’s right up my alley!
So, yeah…i’m thinking this triathlong thing is a perfect fit! Something I should have done 12+ years ago when I first told myself I should do one…but wasn’t the right time back then. I had to gain a heck of a lot more confidence & “Sarah power”!!!
Yesterday, I paid online to become a member of the Baton Rouge Triathlon Society. I am hoping to meet more people & get involved with a few training runs, rides, etc.
-5T!-
What the heck does “5T” stand for, you ask?
Why, “Tuesday Thru Thursday Tri Training,” of course! 🙂
Here’s the recap of my “5T”!
Tuesday:
PM Swim – easy workout – was supposed to swim 20 laps (200 yards), focus on relaxing & feeling more at home in the water. I ended up swimming 22 laps b/c I second-guessed my counting, which took roughly 6:30. Then I did 10 laps with the kickboard, which took roughly 17 minutes.
Wednesday:
AM Run – 30 minute goal – ran 3 miles in 29 minutes. It was 7:15am and already muggy outside, and come to find out, the heat index for that day was said to be 100! There was ZERO breeze. I worked on my running technique and breathing. It’s really hard for me to not try and go too fast! Gotta remind myself that “slow and steady wins the race,” even though I realize that there ain’t no “slow” triathlon winners! Speaking of winning, my plan for the Austin Triatlon is NOT to win…it is to finish the damn thing & have a blast doing so!
PM Swim – 2 min work/1 min rest x 5 intervals with the tether (equals a little more than 100 yards each), followed by 10 laps (100 yards). I had a GREAT swim! I felt more relaxed, didn’t rush my stroke, and bilateral breathing is way easier already (because i’m turning my head on the left, yay!). Also, my issue with my left arm crossing the midline of my body as I reach & pull has become less of an issue. I can tell because i’m staying centered in the pool versus slowly drifting towards the right! Once again, my friend Sheila is an awesome swim coach! I feel like i’m becoming more efficient! Eventually, we will go out to False River and i’ll do a distance swim…most likely in the early morning when there aren’t a lot of boats out yet. This will get me used to the feeling of waves around me. As long as the alligator gars stay away, i’m fine with this! :p
Thursday:
AM SMR/Yoga/Mobility work – 15 minutes, just wanted to loosen up a bit. My right gastroc was a bit tight from yesterday’s run. Worked on it with the foam roller and Tiger Tail. Did an up/down dog flow sequence, cossack stretch, and 3D calf and hip work.
AM Walk 30 min with client – this doesn’t count as exercise, lol…and before you say anything like “why in the hell is Sarah getting paid to walk with a client?”…yet again, this specific client & her hubby (also my client) are redoing their kitchen, which means total chaos in the house. There was a bunch of stuff stuck in the gym room, and the Porsche was in the garage, which left little room for workout space. Just easier to go for a walk in the heat today. I’ll get her back tomorrow, I promise! 😉 After we walked, I hopped on one of their bikes, which are both set up on trainers, for my…
PM Bike ride – 45 min- One of the bikes is hooked up to a computer, and the monitor is a flatscreen on the wall in front of the bike. Really cool because you can choose different courses, including various Tour de France stages. I didn’t use this bike, however, because the seat was too high and I didn’t feel like messing with it. I put on my iPod and rode a steady 45 minutes. It actually felt pretty good, despite the fact that I have zero butt-fat & wasn’t wearing the proper shorts. Will be getting some asap! It felt good to just ride and not have to worry about going fast. I wasn’t lollygagging, don’t worry, but I got a feel for what was considered a “level I” pace, which was what my training plan suggested.
I am proud to say that i’ve been doing really well with my nutrition and hydration! 🙂
Right now, I feel quite brain-dead…time for a shower and a little relaxation!
-Monday’s Workouts!-
Started the week off on the right foot, literally!
Monday:
AM Run – 2 miles – 19:15
PM Run – 2 miles? – 18:15 (7 laps around field, each took ~2:15 & I stopped for a 10 sec drink after each; first lap was bigger b/c I went off the “path”; will take iPhone out there and let GPS figure the distance)
PM Swim – 600 yards total – tether swim for 1:45 x 5, then 100 yards (10 laps in pool) for 1:45, therefore, i’m averaging 1:45 for 100 yards right now.
Yesterday’s swim was intense. Add to this the fact that I made the mistake of downing a 32 oz Powerade Zero prior to and during my PM run. I didn’t think about it at all, and after my run I went to Sheila’s (aka my “coach”) house for my swim. During my third 1:45 interval (goal was to do 2 minute intervals, but 1:45 seemed to be right for me yesterday), I started feeling the slice of Ezekiel toast and peanut butter i’d had around 3:30 come up a bit. My fourth and fifth intervals were more relaxed, as I got more of a “feel” for being back in the water the more I swam yesterday. Problem came when I got out of the water and sat on the edge for a bit. I was timing Sheila’s intervals, as my training for this triathlon is helping my friends get back into shape! 🙂 When I went to stand up, my stomach had cramped up and my abs felt super tight. Then I helped Karla do various calf mobility work, squats, and lunges. Throughout this, I was in pain and kinda doubled-over. I couldn’t stand up straight. Sheila told me to go home and lay in a warm bath. It helped. I had consumed too many electrolytes too fast. Lesson learned!
This evening, i’ll be doing more swimming. It’s an easy day and I already feel like I need to be doing more, but my “coach” (aka Sheila) says I need to focus on relaxing in the water tonite. She was a competitive swimmer, and has done triathlons in the past. I will be doing laps instead of using the tether. I am so excited because i’m already feeling more “at home” in the water!
You see, I practically grew up swimming. I never swam competitively, but mom had us in “water babies” classes when we were babies…then we did swim lessons, and mom taught swim lessons. Mom also did synchronized swimming! Cool huh? She also was a WSI (Water Safety Instructor) and one time we brought a few of the kid-dummies to our friends’ lakehouse. Mom made us jump in the water and pull them to shore, then do CPR on them. Yeah, mom was pretty cool…she still is! Anyhow, I was a competitive springboard diver when I was 8-10 years old, then I was reunited with gymnastics. My first job was lifeguarding the summer before my senior year in high school. Talk about intense training, the lifeguard course was killer! I remember having to dive down and pull up a hairy somewhat-overweight guy from the bottom of the pool. We also had to tread water for 10 minutes while holding a 10-pound brick out of the water. In college, there was a while where mom and I would meet several times a week to swim laps at the rec center. Swimming rocks!
I know it’s pretty early on, but i’m most concerned with the swim training. The biggest challenge for me at this point in time is relaxing and breathing properly. I can breathe on my left and my right, but i’m more proficient on my right. When I go to breathe on my left, I don’t roll my head enough. Also, my left arm crosses the midline of my body when I reach and pull. Gotta keep it out wider! I tell ya, without Sheila helping me, I would have NO clue and not already be feeling so empowered! A work in progress!
Also, i’m really lucky to have such an amazing support team! I have my “coach,” along with another friend who does road races. On top of this, I have friends helping me cook on Sundays in preparation for the week. They are making sure i’m properly fueled! I have friends near and far who are helping and who will be at the race. Yay!
-A Week’s Worth of Training!-
Wow! What a week!
Tuesday = Pullups/Pushups/Core Birthday Workout:
- Warm-Up: Cossack stretch, Warrior sequence, Crescent pose, Triangle pose, Up/Down Dog + Tweaks
- Tri-Set I: Overhand USA Chins x3/Push-Ups w/Feet Elevated x10/Suspended Pike Hold 5 sec x5; did 2x thru
- Tri-Set II: Reverse-grip Chinx x5/T-Stab Push-Ups x10/Slo-Mo Bicycle Crunches x15 ea; did 2x thru
- Tri-Set III: Neutral-grip Recline Pull x10/Elevated Push-Up to 1-Arm Raise x10/Hanging Knee Raise x10; did 2x thru
Wednesday = Kettlebells – repeated Monday’s workout with a few modifications, then later messed around with EA Sports Active for the Wii!
Thursday = Running – did the “big” lake loop without additional route thru neighborhood (stayed on Stanford):
4.1 miles in 36:24
Started at 3:45PM…note to self, NO MORE running in the afternoon…will run outside ONLY in early mornings, because the heat is too much for me!
I knew this when I went running, but this was the day my friend called me to ask me to do the Austin Triathlon, and I was all gung-ho and excited…and I wanted to see what I could do. My initial plan was to run for roughly 15 minutes and then turn around & come back. I’m stubborn, though, so once I got to the opposite side of the lake, I told myself i’d just keep going…despite the fact that all i’d had to eat that day was Ezekiel bread toast with peanut butter for breakfast, along with some grapes that my client gave me, which I ate on the way to go running after training her. She told me I was crazy to go running at that time of day, lol…the grapes really did help! Thanks, Lisa!
Here I am talking about the triathlon plan after getting home from Thursday’s run…I look GREAT, huh? You can tell i’m zonked…and it only got worse…after this, I showered and went over to hang out with some friends, and I was a complete zombie. You know it’s bad when you’re told, “you look tired” and people ask you if you’re okay, lol!
Friday’s workout was supposed to be swimming, as I got a tether setup to use in my friends’ pool, but I opted to go test drive a new Jeep Wrangler Sahara instead. Friday became a rest day, which worked out for the best!
I purchased a 14-week Olympic distance triathlon training plan from Triathlon Geek. It looks like a very balanced and “real life” plan, so i’m excited to put it into action!
Saturday = Running – did the “small” lake loop, starting at the City Park tennis courts:
2.5 miles in 25:46
I experimented with some Pose Method running here and there as I ran. Thanks to a reader, Amy, as well as an aspiring personal trainer & Twitter buddy, Anna, i’m really really intrigued and excited about this! I am well aware that shoes interfere with the body’s natural abilities, and that cushy running shoes are not necessarily a good thing.
The Pose Method requires you to run as we are supposed to:
1. S-like body position with slightly bent knees
2. Forward lean from the ankles to employ gravity and work with it not against it
3. Pulling or lifting feet up under the hip not behind the buttocks
4. Ball of foot landing under your body (your GCM – general center of mass)
Almost immediately, when experimenting with this technique, I felt my calves and GLUTES working. “Typical” running does NOTHING for the glutes, in my opinion…I mean, look at most runner’s butts…they are flat and many are flabby! Sprinters are an entirely different animal, obviously! Anyhow, it was AWESOME to feel my glutes working while I was running! It makes perfect sense, from a functional perspective, and I am looking forward to gaining more expertise in this technique!
Later yesterday, I caved and finally messed around with some Guitar Hero on top of the BOSU dome, which was suggested to me by an awesome reader and Twitter buddy, Sue (ddrdiva)! Here’s some Billy Idol for ya! More to come on this, as it was trickier than I expected and my calves really started to fatigue! I LOVE Guitar Hero, and i’m thinking it would be hilarious to get more “into it” & jam out while trying to maintain my balance!
Sunday = “Sarah-Style” Yoga/Kettlebell/Mobility work – 20 minutes: sun salutation, warrior sequence, high plank variations, sun god, cossack stretch, TGU singles, snatch to windmill, dowel orbits, dowel overhead squats, in-line & outside-elbow high plank lunge stretch, t-roll without rolling feet, marching bridges, dead bug.
I will also be experimenting with the swim tether this afternoon! 🙂 Two of my best friends have decided that Sundays are going to be “cook for the week” days, and we will be grilling chicken breasts & cooking other stuff for the week. I am tickled pink to have such amazingly supportive friends in my life! TEAM SARAH! Anyhow, what’s really cool is that my training for the triathlon is going to help my friends get and stay on track with their own workouts and nutrition. Trust me, even though I am doing this for myself, there is no way i’d be able to do it without the support of my friends, family, clients, and readers/online buddies! You guys rock! I am truly blessed! Thank you for all y’all do! 🙂
-Just When You Thought I Was Crazy Enough…-
I’m doing a triathlon.
A former client turned friend who moved to Austin called me yesterday and said “let’s do the Austin Triathlon together!”
Without much hesitation, I said “yes!”
Why, you ask?
WHY NOT?
You see, I feel i’ve wasted too much of my life worrying and holding back from doing the things I really want to do. I have wanted to do a triathlon for over 12 years. I have also wanted to learn to surf for that long too! I learned to snowboard roughly nine years ago, but want to get better at it. I learned to wakeboard six years ago, and ditto!
LIFE’S TOO FREAKIN’ SHORT TO HOLD YOURSELF BACK!
On the triathlon note, why have I never done one? I’ll clue you in. I used to do fitness competitions. They weren’t a positive thing for me because I was obsessive about my training and dieting. It if for this reason that I have never pursued anything much more than 5k races, soccer, and professional women’s football (yes, you read that right, women’s football) since then. The preparation for fitness competitions became a very negative thing for me, because I not only overtrained BIG time, I isolated myself and would eventually become extremely run-down and depressed as a result. In fact, the last two competitions I trained so hard for, I decided not to compete in a week prior to the shows. That last decision was in April of 2001 and was a result of my health. My thyroid had been tanking for over a year, and my body was fighting me. I have been on thyroid meds since May 2001, and although my levels are normalized, I have symptoms of chronic fatigue and am very heat sensitive. My body basically told me to STOP the madness and take better care of myself. Good thing, because I was miserable! Also, at that same time, I was involved in a business deal that turned really bad (fortunately I didn’t lose any money, but I did lose my dream at the time, as the business started because of my vision). My answer? Go back to school! It was like a lightbulb flickered on and I thought “i’ll become a Doctor!” LOL! Pipe dream! I did really well with pre-med coursework and the MCAT, though. Let me tell ya, going back to school at the age of 25 is completely different, especially when you are FOCUSED and not obsessed with working out (as I was in undergrad, hence a few “F”‘s on my transcript which will forever haunt me, lol). So…I shifted my focus from physical to mental. It was nice, but of course I couldn’t find a balance and studied all day long, on top of taking the Princeton Review for the MCAT. I rocked the MCAT, though, but didn’t get one single interview from any school. GPA…go figure. Not meant to be! I busted my as* and proved to myself that I could accomplish a helluva lot in doing this, though, so it was worth it. Even though I amassed more student loan debt as a result, it was worth it.
This brings me to the reasons WHY I want to do a triathlon.
First and foremost, I won’t be doing it for anyone else but MYSELF. In the past, I did a lot of things because I felt they were expected of me. The older i’ve gotten, the more i’ve realized that I should be the only factor in deciding what’s expected of me. Other opinions don’t matter. If I don’t know in my heart and mind that something is right, then I won’t do it. That’s all there is to it! I have finally reached a point in my life where my “inner voice” is able to be heard, versus me blocking it out.
My “inner voice” now says “WHY NOT?” instead of “WHAT IF YOU FAIL?”
Secondly, I have pretty much convinced myself that i’m not meant to do distance running. An Olympic triathlon is a 0.93 mile swim, 24.8 mile bike ride, and 6.2 mile run. So…obviously not only will I be doing some distance running, i’ll be swimming and biking as well! YAY! I am SO ready to eliminate this lame-as* “you can’t do distance running” thought from my brain, because it’s wearing me out! WHY NOT? Why can’t I do it? No reason. I WILL do it! NOTHING IS IMPOSSIBLE!
PS, thanks Anna (http://annaruns.blogspot.com/) for telling me that yesterday! 🙂
I am so sick and tired of living life worrying about the itty bitty stuff that really doesn’t matter! I’ve said it before, and i’ll say it again (as well as many times after this, i’m sure): LIFE IS TOO SHORT!
YOUR LIFE IS YOUR’S. LIVE IT FOR YOU. IF YOU HAVE A GOAL IN MIND, GO FOR IT! NEVER LOSE SIGHT OF THAT GOAL, NO MATTER WHO OR WHAT STANDS IN YOUR WAY. IT WILL HAPPEN!
(Yes, I realize I was screaming, lol…DEAL WITH IT!) 🙂
Get ready for updates from my trials and tribulations of training for my first triathlon! Wow…what a tongue twister that is!
The race is Saturday Sept. 7! I will be in Austin that weekend anyway for Labor Day…again, why the hell not? 🙂 Now my friends will just have to hang out and support me that morning instead of packing up to head to the lake…which we will surely do later that day!
Thursday’s workout was a 4.1 mile jog around the LSU lakes…in the mid-afternoon heat (will never do that again, ugh) – 36:24 . I am STUBBORN and had told myself i’d just jog for like 20-30 minutes…go a bit and then turn around and come back. That obviously didn’t happen! Once I make it to the opposite side of the big lake, there’s no turning back. I just kept telling myself to keep jogging…I wouldn’t even walk. Yep, that’s me!
-Watch Sarah Work Out…Again!-
Okay…yesterday I just couldn’t seem to sit still…it was like 9:00 and I was on my 2nd cup of coffee…doing lots of online work b/c I didn’t have clients till later…what did I decided I needed to go do?
Run sprints at the soccer fields, of course!
Yes! Perfect idea! Especially considering it was MUGGY AS HELL outside!
Caught the highlights on video for your viewing enjoyment…you’ll get a kick out of this…it was like a train wreck! That’s what i’m officially calling it!
THE TRAINWRECK WORKOUT!
Enjoy!
-Great Clients & Glorious Whole Foods!-
This is what a Benjamin at Whole Foods buys you!
A great day today! Trained one of my rockstar clients, Ruth, who is my “once a month” client. She has dropped another pants size! 🙂 See why I HATE excuses? She doesn’t even work out with me but once a month, and she’s STILL making progress! We realized that we have been working out together for three years now! So, that’s continual progression in three years without a lot of hand-holding! She has also had a few setbacks here and there, but nothing can derail her! Take that one to the bank, people! FYI, if you’re even remotely considering training with me or joining the bootcamp, and you’re prone to whining and/or making excuses, you can just forget about even giving it a shot. At this point in my career, i’m able to weed out the whiners and those who don’t want it bad enough. So…if you want it bad enough, we need to talk!
I met up with my Baton Rouge Bootcamp partner-in-crime, Todd, to discuss the upcoming April 20 launch. We are both excited about it and extremely positive about how things are going! If you haven’t already done so, visit the link and enter your email address for more information about registration!
Went for a fun run with another one of my rockstar clients, Lisa. We ran around the LSU lakes…well, we didn’t run all the way around, but took a long stretch of the route, stopped a few times to do pushups, step-ups, and lunges, and had a good time! I kept her moving for 45 minutes and it was great because she ususally runs on the treadmill. Outdoor running is so much better! The weather was gorgeous, there was a breeze, and I got a workout as well! It was a win-win!
On the way home, I was thinking about what I should have for din-din. I decided to stop by Whole Foods to pick up a few things. I ended up with all sorts of stuff…organic butter lettuce and baby spinach, balsamic vinaigrette, Bear Naked Fit honey/almond granola, Kefir (because one of my clients loves it and I just have to try it), a few cheeses (b/c i’m a cheese snob…port salut, crumbled feta, Arina goat gouda, and laughing cow bonbel…notice a “white cheese” trend? white cheese is better for ya!), a bottle of merlot, some salmon and a stuffed potato (i’ll just eat half of it!) for dinner, and beer…yes, beer…I got a “family reunion 6-pack” of Shiner (yay!) and two bottles of Delerium…i’m also a beer snob! 🙂
Now it’s time to get back to work…i’m editing the videos I shot to accompany MTM 1.0, as well as taking still pix from them for the Ebook! The videos will be offered exclusively for those who purchase (or get for free, b/c they are a subscriber), and I feel they are a great “bonus” because I am demonstrating AND explaining the exercises covered in the Ebook. I will only be offering this package for FREE (subscribers only) for a short time, so subscribe NOW if you’re curious. Everyone else will have to pay via PayPal to experience the start of something big!
In the words of Zach Even-Esh, y’all keep “killin’ it”!!!!
Sarah
-Another “It’s Good To Be Alive” Post!-
Last night, I didn't stop working until 8:00...fortunately, I can enjoy a glass of wine while I work!
TGIF, peeps! 🙂
Hope everyone has had a great week…I know I have! Been a very productive one. Biskit and I have gone running Monday, Wednesday, and today! We are on a roll! There’s no reason NOT to, ya know?
Here are my reasons to take Biskit running:
- We only run for 20-25 minutes. He gets pooped out! This amount of time is perfect for me, as longer runs bore the hell out of me and leave me exhausted.
- The weather is gorgeous!
- Biskit loves it!
- I love the feeling of running!
- Scenery – I typically run around the LSU lakes…this is basically the only scenic area in Baton Rouge, and it’s actually quite beautiful.
- Terrain – the path(s) around the lakes have a few little hilly areas, and it’s not a straight-ahead run…there are twists and turns the entire time, so this keeps things interesting!
- Being self-employed, I can work out whenever I want, so I have NO excuse! Also, I obviously must stay in shape because of my job…lol! 😉
So there ya have it! My workday is done. I am shutting down my laptop for the day so I can relax! I hope each of you has a wonderful weekend! Do something relaxing, kick back with family and friends, and enjoy being ALIVE!
Yours in Health,
Sarah
-Keep Your Best Friend Healthy!-
Happy boy!
Yesterday was another beautiful day here in Baton Rouge and once again, I felt guilty at the thought of wasting it! In addition, it was a perfect excuse to take Biskit for a jog. You see, when we lived in Austin, he got to go for a walk at least once a day. It’s tricky where I live now because i’m on a busy street and well, the immediate surroundings are less accomodating for walking/jogging. So, when I take Biskit for walks/jogs, we have to hop in the car and go somewhere. Usually we go to City Park/LSU lakes. He was so excited yesterday when I asked him if he wanted to go for a walk! 🙂
I'm thirsty!
Sure, we think about our own health and exercise programs…but what about our pets? They are dependent on us! Don’t let your best friend be a couch potato – take him/her for a walk!
(PS – these pics were taken with my iPhone…it takes the best pics! Still in love with it!)
-Wednesday 10/15/2008 Workout!-
I ran today…2 laps around City Park golf course.
first lap took 12:30; 2nd lap walked 2 min but finished it in 12:50
25:20…2.58 miles…
and finally figuring out that running is NOT a good thing for my body…every time i run, i am completely obliterated for the rest of the day…i’m like a zombie…physically and mentally exhausted.
and for once, i’m not going to do the “typical” Sarah and keep doing what i’m doing…i’m going to be smart and listen to my body because i’m old enough to know better by this point. my thyroid has a lot to do with it. running is simply not good for my body.
end of story.
no more running…
well, unless you count a few sprints here and there as running, lol…
no more “distance” running…and the running i’ve always done has never really exceeded 4 miles…oh well.
-Monday 10/13/2008 Workout!-
Went for another run today…took 26:20 and the distance was 2.52 miles. Ran from City Park tennis courts down Dalrymple to the water fountain, then turned around and came back. That’s it!
-Friday 10/10/2008 Workout!-
I went for a run today!
Ran City Park/small LSU lake…2.46 mile loop in 27 minutes. Nothing too exciting…
-Friday 10/3/2008 Workout and Post-Gustav Misery-
Okay…all the craziness of Gustav threw me for a loop…not only were things chaotic in general, but I was stricken with the world’s most horrible case of poison ivy EVER! I was covered pretty much from head to toe with a nasty rash and even had it on my face. My left eye was almost swollen shut at the onset of the “fun.” In addition to the horrible itch that never seemed to go away, my elbows and knees swelled up like balloons. I couldn’t squat down comfortably because of the edema. It was horrible. How did I get such a bad reaction? Well, me being the good friend that I am was stir-crazy and ready to just DO something after the storm. I mean, I wasn’t working, and no one had power, so what do you do? One of my friends had trees down in her backyard, so I offered to help. The first day of doing this, we hauled a bunch of limbs and crap to the street. It felt so good to just WORK. The next day was the day of the limb saw. I couldn’t wait to go to town on this fallen tree next to her house. I spent who knows how many hours around and up in the damn thing…sawing limbs, tossin’ em, and sweatin’ my ass off. Little did I know that I was all up in the friggin’ poison ivy. The tree was obviously covered in it, and I was clueless. Initially, I started prednisone…and 2 days later was so miserable one of my clients basically made me go see her husband, who’s a doctor. I got a shot and my blood pressure dropped to a scary low level, which worried him. I almost blacked out. No idea what caused that, but he was thinking it might have been a reaction to the prednisone. He made me wait in the office for a half hour after the shot, and then realized I was fine and he prescribed me an ointment and also Sarna lotion, which rocks. I wasn’t staying at home during all of this because I was without power, thanks to the hurricane. I was actually staying a few nights at my client’s house, which they were selling, so they weren’t staying there. I stayed in the AC (they had a big generator) covered in lotion/ointment and trying to move as little as possible. After this, I was still really bad, so I got a second shot and started a dose pack of prednisone. I had been mega-dosing benadryl and my skin was so dry and itchy, I felt like I was losing my mind! This second shot helped, but the edema didn’t go away. I went back a week later for a third shot, and he did bloodwork to try to figure out what the hell was wrong with me. This third shot pretty much knocked the crap out. The bloodwork came back showing that I had elevated white blood cells, and he wanted me to come back a week later for another test, but I didn’t. I think by that point, I was so over feeling like absolute crap that I just wanted to move on. It felt sooooo good just to be able to function as a “normal” human being again! I spent a month being miserable!
Okay, with this being said, it was time to get back to my workouts after this ordeal!
I had been going for roughly two runs in addition to two total-body workouts a week. My first workout after all this was a short run. I ran around the “small” LSU lake (and surrounding neighborhood). Basically, the loop that’s made from the route. That’s what I did…not even 18 minutes and it kicked my ass! I think it was 1.65 miles or so…yeah…nothing…but it whooped me! It felt SO good, though!
RIPPEL EFFECT FITNESS 