Desperately Seeking Hills

If we're friends on Daily Mile, you've probably noticed that I've been running a good share of hills lately and I'm not complaining.  In fact, I've been searching out the hills, running loops so I get multiple doses. No, I haven't gone crazy. It's part of strategic training.

After a marathon (like the most recent Route 66 Marathon), I sink into down time.  Both mentally and physically, I allow myself to recover from the rigors of marathon training. I linger a bit longer in bed on the weekends, catch up on house projects and give my kids/hubby some needed attention. I run whenever I feel like it, however far (or short) I want, at whatever pace feels right at the moment.  I call it 'no pressure' running.  I may even go days without running. Typically, I pump up my cross-training to stay active and loose... Spinning is XT weapon of choice.  Eventually (3-4 weeks post-marathon), I get called back to running. Not sure how to even explain it, but inside I have a yearning to not only run, but start training again. Recovery period over.

Jumping back into a rigorous training cycle too quickly can cause injury though. So I enter into what I call base training. Slowly, I bring my weekly mileage up. However, this is not the time to crank speed or be concerned about my pace.  Ideally, this the best time of the year to just run... naked. No watch, no music, just run and listen to my body's feedback.

Base training is also a great time to work on strength training, something I don't do nearly enough. Let me be completely honest... I hate strength training. I am not a gym rat. So you can keep the weight room, the CrossFit box, and the fitness classes where they lift weights over and over for an hour. I'm sweating, yes, but utterly bored. I'm a girl who likes to get a bang for her buck... and I don't feel like I am without constantly moving.  Plus I generally just prefer my fitness outdoors.

I'm using HILLS as my strength training.

Running uphill is a form of resistance training that directly targets the 'runner' muscles... quads, hamstrings, glutes and calves. Your upper body also gets a workout since you pump your arms more when you go uphill versus a flat road.  Hills transform your normal run into a strength training workout.  Since pace is not a concern during base training, it's the perfect time to tackle hills! In short, the best way to improve running-specific strength is to run hills.  And the only strength I'm really concerned about is the kind that is going to help me PR in Eugene next April.

Many of the locals like Springdale Cemetery, but my favorite for hill training is Bradley Park. I love the beautiful setting and the challenging hills. I've been there 3x this past week.

Get up that hill... or stop halfway to take a picture. 

This path knocks me on my a$$ every time.

Coming off the Route 66 Marathon, I felt a little defeated from the hills in the backhalf. So I came home and registered for the Georgia Half and the Little Rock Marathon, neither of which are classified as "flat".  Almost like I enjoy torture... or a challenge. Whichever, I'm determined to be better prepared for elevation in 2013. And when it comes time to start working on speed for Eugene, my muscles will be strong and ready for it.

Be Strong... Go Run a HILL!

In fact, join in the Jingle Bell Hell virtual run this week.

If you're local in Peoria, join the Sole Sisters this Saturday, Dec. 15 at 8:00am

for our own version of Jingle Bell Hell through Springdale Cemetery!

New 2U CrossTrain - April

I've been slacking on one of my favorite challenges of the year... New 2U CrossTrain.  Hosted by (Just) Trying is for Little Girls, the challenge is to step outside your comfort zone and try one new cross training activity each month of the year.  Sounds easy enough, right?  Well, it's month four, and this is my second completion.  Crap.  Maybe I'll do two this month?

I believe in cross training full-heartedly.  It keeps your body burning calories, building muscle, and makes you a stronger runner.  I believe it also gives you the right to call yourself an athlete versus just a runner.  Running is my first love, always will be, but I've learned firsthand that pushing mileage can causes injuries.  And this girl does not handle injuries very well... might as well commit me to the crazy ward.  

Two years ago, I suffered a stress fracture in my heel that took me out of my running shoes for nearly 8 weeks.  During that time, I took up Spinning to keep my legs moving. It is now my favorite cross train.  In fact, next month I attend a certification class to become an official Spinning Instructor.  It's also a great activity to have a "fitness date" with a pal who may not be "up to speed" on the run.

My New Cross Train - April

My gym buddy Kelli has been trying to get me to her favorite class called Full Body Blitz. Last night I finally went... only because the timing was at the same time as the Kids Zumba class, which my girls have been missing.  It's a win-win.  Kids get to Zumba while momma squeezes in a little sweat. 

My friend Stephanie set up a spot for me - right in front.  Oh-geesh, I hope I don't make a fool of myself!  Thankfully, Full Body Blitz is not like TurboKick or Zumba, where there are quick routine moves... often making newcomers feel uncoordinated and awkward when they can't follow along.  The moves instead are concentrated efforts, where form is more important than speed.

The class is taught by one of my favorite instructors ever.  Amy is tough, fun and thorough with instruction.  She gives off this "bad-ass" feeling in every class she teaches (which I love!).  Not to mention, she's like inspiration staring you in the face... her body is exactly the athletic shape that I strive for!  Of course, she's also a runner.

Full Body Blitz was quick circuits, 30 seconds on each activity, for 50 minutes total.  True to its name, we worked every part of the body... arms, legs, glutes, shoulders, abs, you name it.  My whole body is slightly achey the morning after.  Each participant had an assortment of fitness toys at their feet...

I was quickly reminded how much the instructor Amy loves to do squats in her classes... and lots of them!  Squats with weights, squat dips, squats with hovers... you name it, she does it, over and over again.  My thighs were completely burning - especially since I ran 8 miles of hard intervals earlier in the day.

I'm usually a fan of pushups.  I love strong shoulders, but this was my first time doing pushups on the bosu ball.  Wow, that was so much harder!  Intervals of mountain climbers and butt kicks were also weaved into the circuit to add some cardio.  I had sweat dripping from my temples.

At the end of Full Body Blitz, we hit the floor and focused on the abs.  I've never used a pilates ring before and really liked that incorporated into an ab workout.

MY FINAL TAKE:  Full Body Blitz was a great workout with some much need strength training (my weakness!), but it was hard work.  I may go back again simply because it coincides with the kids' class.  However, it's not something I would carve time out of my schedule for.  Honestly, I'd rather break a sweat on a Spin bike, running or cruising down the trail on my mountain bike.  I call those fun exercise and I steer more towards that in my fitness these days.  I tend to lose myself in those activities and only stop because I have to.  In classes like Full Body Blitz, I get a little bored and find myself watching the clock to see how much torture is left...

Run off the Stress

Yesterday I hit my Spinning class to fulfill my cross-training for Day 10 of the Furman FIRST program.  Unfortunately, I had a very long mommy/wife list to complete, so I had to cut my workout short with no strength training.  Days like this get me so stressed when I feel cramped on time.... and when I'm stressed, I eat.  So count four cupcakes and numerous chocolates down the hatch.  Argh!

This morning (Day 11), the last thing I wanted to do was go to the gym.  Despite a funky mood, out-of-town company, and numerous errands to run... I eventually got there.  Even as I laced up the sneakers, I was reaching for an excuse not to run.  Never the less, I made it on the track for a one mile warmup, and then hit the treadmill for my 5 mile TEMPO run.  As I started, I was pleasantly surprised how comfortable the 9:30 pace felt.  By mile 3, I'll admit I was wishing it over... and yet by mile 4, I was feeling good and cranked the pace up to a 9:18.  After a strong finish and cooldown, I realized a good hard run was just what I needed melt away the stress that had me in a funk.
TOTAL:  6.5 miles

Endless Rope

I've been eying the Endless Rope machine in my gym for quite awhile now.  Today the gym was fairly slow, so I jumped on and gave it a good 10 minutes.  Wow, that thing is hard!  Since I missed yesterday, I burned through the FIRST strength exercises:  Standing wall slide, Single leg squat, Walking lunge, Calf raise, Stability ball pushups, Single arm row and an additional 50 stomach crunches for my muffin top!


Up Next (Friday): Rest/Yoga   (Saturday): Long Run - scheduled for 8 miles, but going for 10 miles at a 9:52 pace.