Stressing Fitness

Share: Positive renewal in progress ;-)

2012-02-24T12:03:00.016-06:00

"Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work." - Ralph Marston

Image © Ilona Meagher | Snow flower karma - February 2012
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Train: Brain training for runners-week 10

2011-08-09T13:49:00.003-05:00

Running on and photographing (on separate outings) Stone Bridge Trail and its environs was the big highlight of my training this week.

Lost a little of my oomph toward the end of the week, and pushed this week's LSD run (slated for Sunday) back by a day. Other slacking includes not getting my two yoga sessions in, along w/my Brain Training for Runners resistance sets. Weekly mileage is building to the highest level I've ever seen, and I'm starting to feel it. Tired a little more -- even took a nap after one my runs this week...very unusual. High humidity isn't giving anyone a boost in stride, either.

Need to get back on the ball as far as stretching and weights workouts go, but I'm also having a ball and that counts for something, too.
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Journey: Appreciating great places to run

2011-08-09T13:35:00.004-05:00

My latest post in dailymile's Destination: Run series is up.

A lot of fun to work on, dailymission redux: destinations to run to answers last month's dailymission question, "What elements make your city, region of the country or world the best place for working out?"

Image © Ilona Meagher | Green Lake Park. Seattle, WA - January 2011

Inspire: Running for a cause with gusto

2011-08-05T05:39:00.006-05:00

This week's dailymiler of the week is Sam F., whom I had the pleasure of interviewing yesterday via email:

In 2010, Operation Jack founder Sam F. completed 61 full marathons -- yes, that's sixty-one -- raising money and awareness for Train 4 Autism. Rallying his endurance and speedy recovery abilities, this unstoppable athlete also tossed in a couple of ultras for good measure...and he just keeps on going. In an upcoming post, we'll share more about the work of his organization; but, today we wanted to celebrate the heart and spirit that fuels all of that charitable effort.

Read the interview, then jump for video on Sam's story...
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Share: Summer's running + reading is fine

2011-08-05T05:37:00.005-05:00

Summer's here, and more time for hitting the open road on holiday, family vacation or a long weekend of racing.

What to slip in your carryon?

Two new books that I’ve been toting around with me lately (and returning to again and again) are Kara Goucher’s Running for Women: From First Steps to Marathons” (Touchstone, 2011) and Martin Dugard’s To Be a Runner: How Racing Up Mountains, Running with the Bulls, or Just Taking on a 5-K Makes You a Better Person (and the World a Better Place) (Rodale, 2011).

Both ‘chunk’ content in quick-to-read and digest bits, so they’re perfect for tucking away in a summertime travel or gym bag. Have a minute and want to get inspired? Pick up one of these volumes, flip it open to a page and set out to explore another topic or chapter.

They’re ideal for the time-crunched reader and running enthusiast.

See my reviews at dailymile.

Nature: Take experiences over things

2011-08-02T14:39:00.008-05:00

My latest dailymile blog post, Why exploring a new trail beats a new iPad every time, is the first in a new series over there called Destination: Run. The issue of what we as humans value more, experiences or things, has been a subject of debate for eons probably.

Interested in which of those you'll get more out of when it comes to a little thing called long-term emotional happiness?

Well, modern neuroscience is finding that experiences (such as exploring a new trail, taking your family on vacation or racing in an important-to-you event) offer a lot more for you in that department than the tangible items you buy. In the dailymile piece, I share a few bits of a recent TIME magazine article that explain the science behind this theory. But, the story's been in the news for quite some time. Last summer the New York Times reported:

[T]he practices that consumers have adopted in response to the economic crisis ultimately could — as a raft of new research suggests — make them happier. New studies of consumption and happiness show, for instance, that people are happier when they spend money on experiences instead of material objects, when they relish what they plan to buy long before they buy it, and when they stop trying to outdo the Joneses. ...

Thomas DeLeire, an associate professor of public affairs, population, health and economics at the University of Wisconsin in Madison, recently published research examining nine major categories of consumption. He and Ariel Kalil of the University of Chicago discovered that the only category to be positively related to happiness was leisure: vacations, entertainment, sports and equipment like golf clubs and fishing poles.

More at dailymile.

Nourish: Easy chicken sausage bruschetta

2011-08-02T14:07:00.007-05:00

This time of year, tomatoes are ripening all around. In my veggie beds right now, there's a lot of basil to pick and share. Here's a quick, satisfying recipe that capitalizes on all of that summertime goodness.
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Train: Brain training for runners-week 9

2011-08-01T12:31:00.003-05:00

Two months behind me, I'm now kicking off my third month in my Brain Training for Runners program. I'm feeling very committed to it, and not having any problems sticking to each day's workouts -- at least as far as the running is concerned.

This week I missed doing my drills (slipped my mind that day) and one slated resistance workout (slacker!); but, I did plenty of cross-training, including walking, yoga, swimming and some challenging mountain biking w/my husband at Brunet Island State Park in Wisconsin.
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Inspire: What do your shoes say about you?

2011-08-01T11:20:00.000-05:00

A little Monday morning motivation...

Research: Benefits of moving for women

2011-07-29T17:22:00.011-05:00

Health-related links for the ladies:

Washington Post | Women paying price for physical inactivity - Clip: "The Institute for Health Metrics and Evaluation at the University of Washington recently released data showing that, in a major reversal of public health progress, women's life expectancy is shrinking in 313 U.S. counties. Other public health statistics show that more than 60 percent of women are overweight, about 35 percent are obese, and fewer than half of all women 25 and older meet the federal physical activity guidelines for aerobic exercise compared to 51 percent of men."
The Independent | Yoga can reduce chronic pain, study finds - Clip: "A small Canadian study announced July 27 found that practicing yoga twice weekly for eight weeks reduced the symptoms of chronic pain and mental stress in women with fibromyalgia. The study is the first to look at the effects of yoga on levels of the hormone cortisol in women suffering with fibromyalgia. The condition, which predominantly affects women, is associated with chronic pain and fatigue, and symptoms such as muscle stiffness, sleep disturbances, and depression."
New York Times | How Exercise Can Keep the Brain Fit - Clip: "For those among us, and they are many, who can’t get excited about going for walks or brisk gardening, scientists from the Aging, Mobility and Cognitive Neuroscience Laboratory at the University of British Columbia and other institutions have shown, for the first time, that light-duty weight training changes how well older women think and how blood flows within their brains. After 12 months of lifting weights twice a week, the women performed significantly better on tests of mental processing ability than a control group of women who completed a balance and toning program, while functional M.R.I. scans showed that portions of the brain that control such thinking were considerably more active in the weight trainers."

Get going, girls!

Inspire: Four dailymilers who rise + shine

2011-07-29T16:27:00.003-05:00

Looking for some inspiration?

The past few months, I've had the pleasure of interviewing a few amazing athletes for the dailymiler of the week series. Each approaching the sport of running (and cycling and swimming) from different angles, passions and levels, I can't say enough how much Allison J., Ben Byers, Richard H. and Nicole Z. inspire me.
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Run: Signs of a good race

2011-07-27T06:08:00.004-05:00

"In running, you're successful just by doing it. You learn how far you can take yourself and how to compete with yourself." -- Sue Stricklin

Image © Ilona Meagher | NITRO Trailblazer 5K - June 25, 2011

Train: Half marathon trng recap-month 2

2011-07-26T11:07:00.010-05:00

Second month of half mary training was a lot of fun.

Weeks 5-6, I continued in Base Phase, where the trng objectives are to build capacity and endurance, increase injury resistance, and up muscle activation capacity. Training then moved into the first of two Build Phases where the focus is on continuing to improve aerobic capacity and endurance, and increase fatigue resistance at 3,000m and 10K paces. For these second 4 weeks, I’d give myself an A overall. I missed a handful of the plan's specified resistance workouts (ab training specifically for running); but, supplemented lots of swimming and stuck to my weekly yoga routine...so, feel I'm plugging away pretty well.

Because of the transition from base to build phases, one noticeable difference is the switch from incline/hill repeats to interval/speed work. As much as I miss the hills, I'm *really* enjoying the speed work (something that I'd never really done before because I was confused about how to go about it to best effect). I like the feeling of pushing myself, but also knowing how much to push and what pace I need to gun for. The Brain Training for Runners plan spells all of this out in crystal detail. That specificity probably isn't needed/desired by some runners who've had more experience with speed work and hill repeats and tempo runs and plyo exercises aimed at generating fast bursts of energy a runner needs -- but for this girl, it's the bee's knees.
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Share: Active (yes). Blogger (not so much).

2011-07-25T12:14:00.012-05:00

After letting Stressing Fitness languish for a few months, I'm dusting things off a bit. I've been pretty active since spring, blessed with lots of extended family stays at our house; doing volunteer work and helping my husband plan and host a huge June function.

I've also been enjoying being an Ambassador and member of the dailymile team this year, blogging over there sporadically; testing and reviewing fitness products here and there; and maintaining my online training log. Join me at dailymile to get my updates in real time.

One thing I haven't let languish is my race training.

Two months into a 20-week half marathon program, I've started cross-posting my dailymile training logs over here in weekly chunks so that they can be easily viewed (and returned to at a later date). I've gotten through the first four weeks and have four more to transfer, so bear with me as I add them in the next few days.

As much as the tagline for Stressing Fitness is 'You are unlimited,' realistically we are all limited -- I certainly am -- by how much we can do every day. I used to drive myself for years blogging. Now, I do it as I please, rather than worry that anyone out there will keel over if I don't get one, two or three posts up per day...or month.

*I'm* not going to keel over to ensure that *you* don't. ;-)

This blog exists for me, and any of you interested in popping in are very welcomed and appreciated for joining me. But life is to be lived, not merely written about. I do hope to be a little more productive in the writing department now that family visitors should be at a minimum, and I should have a little more quiet time to sit and produce some copy.

In the meantime, I hope your training is going well, and that life is smooth and bringing lots of smiles, wonder and blessings your way.

An august rest of the summer to you!

Challenge: PROVE it to yourself

2011-07-25T11:19:00.002-05:00

Can't say enough how much I love this bolt of motivation:

Train: Brain training for runners-week 8

2011-07-25T11:04:00.003-05:00

This week was a planned drilled-back milage/recovery week, thankfully. Record-setting string of intense heat advisory days and I was without access to A/C for them. But, boy was it hot out there. Little cooking from scratch; lots of salads, microwave action. And barrels of homemade lemonade swigging, for sure.
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Journey: Minnesota's Afton State Park

2011-07-25T10:45:00.005-05:00

Photos from my trip to the fascinating (but water-logged) little beaches and trails of Minnesota's Afton State Park. The first day it was officially open following the 3-week state budget impasse and government shutdown, it's good to have access to these places, again.

Train: Brain training for runners-week 7

2011-07-18T14:38:00.005-05:00

Week seven begins the first of two Build Phases on the Brain Training for Runners plan. The change is immediate in two ways: Hill work is replaced by very specific interval training, and fartleks are replaced by tempo runs. I enjoyed the change, but still kind of hanker for both hills and fartleks, so they'll still make their way into my running.

Continuing to enjoy the progression and specificity of the plan, and feel they are the two key components to my not missing or messing with scheduled workouts too much.

Of course, dailymile keeps me jazzed and in my runners, too.
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Nourish: Grapefruit cucumber basil cooler

2011-07-18T09:45:00.006-05:00

Beat the searing summer heat with this easy and refreshing recipe:

Grapefruit Cucumber Basil Heat Blaster
Serves 1.

Juice 1/2 grapefruit.
Add to tall glass of cold water.
Drop in a few cucumber slices.
Smash in some fresh basil leaves.
Toss in some ice.

Enjoy!

Train: Brain training for runners-week 6

2011-07-11T14:00:00.003-05:00

Sometimes, especially on summer holidays, you just have to take it easy and soak life's blessings and its energy in. The main draw of this week's training: being able to continue my running in the Northwoods of Wisconsin -- deer flies be damned -- and jumping into Pine Lake for sweet relief afterward.

Even with all the chillin', training was solid and strong. Yay!
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Nature: Metaphoric sky blue + pink

2011-07-11T02:50:00.003-05:00

"There is a great sense of freedom in soaring through the sky. You get a different perspective up there, seeing things that aren't so apparent from the ground." - Sonny Perdue, pilot

Image © Ilona Meagher | Boone County, IL - July 2011.

Share: Independence Day 2011

2011-07-05T06:39:00.002-05:00

Train: Brain training for runners-week 5

2011-07-04T14:33:00.010-05:00

As an intro to this week's workout log, here's a quote from Brain Training for Runners on embracing training pain:

Fatigue-related pain is the subconscious brain's way of trying to convince the brain's conscious decision-making center to voluntarily slow the pace of running or stop entirely. The conscious mind has some leeway to reject this message and keep the proverbial pedal to the metal. But the only way your conscious mind can really reject pain's message ("Slow down!") is to accept the pain itself, because more pain is the inevitable price paid for not slowing down. All available evidence suggests that "mentally tough" runners accept race pain -- to the point of even welcoming and embracing it -- more than other runners, and that this acceptance enables them to run harder.

Of course, the pain he's talking about is the 'I can't go on...I need to slow down...pushing so hard hurts' type -- not the injury type. I worked on copping this attitude this week, with some good results.
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Nature: Daytime dragonflies, sunset daisy

2011-06-28T10:57:00.003-05:00

Train: Half marathon trng recap-month 1

2011-06-27T20:59:00.011-05:00

On May 30, I started a new 20-week half marathon training program to get ready for the Whistlestop race held in upper Wisconsin on October 15, 2011. Last year, I used a tweaked 12-week Hal Higdon plan to prep for my first half mary stab; this year, I’m trying a regimen from a book given to me by my sister and niece, Brain Training for Runners.

Weeks 1-6 is Base Phase. Trng objectives? Build capacity + endurance, increase injury resistance + muscle activation capacity. For the first four weeks of this phase, I’d give myself a C+ overall. Week 1 = A | Week 2 = A | Week 3 = F | Week 4 = B.

The program starts off slowly and is longer than Higdon’s (I didn’t miss more than 5 or so days of trng the entire 12 wks of it). With my wintertime running, I felt I had a base equal to what’s slated for this phase going in. When I came upon a really hectic period during Week 3 (where I wasn’t sleeping much or well) I cut myself some slack. Rather than pushing I pulled back and eased up on things like time online (sorry guys! ;-) and other tasks that can cause tension and spent whatever free time I had relaxing outside or enjoying family and friend time.

It doesn’t help my training, but I’ve learned it helps my mindset…and since overall health is what drives my efforts here, I give myself allowances to be human.

I know, not very inspirational. ;-)

So far, the BEST thing about the Brain Training plan is the weekly proprioceptive cue work. Proprioceptive cues are meant to improve running technique by having you focus on particular thoughts + sensations during exercise to control physical movement in a desired way. The three that I have used so far are getting engrained, each one building on the other, so that when I run I not only have the current cue in my mind’s cross hairs – the others pop back in, too. I’m not sure how much my form is improved as a result; but, I *do* like having something positive and constructive to focus my mind on when I’m on my trng runs.
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