Foam Rolling

Fighter: July 2020

~ Chocolaterunsjudy ~ 20 Comments

 

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July was actually rather busy. A 30 hour meditation course. 2 trips to mom. A fun daytrip.  Family Zoom call. Routine vet visit for Lola (Bandit needs one, too). Filming videos (which lately seems to always be a struggle).

Myself and my loved ones are healthy. My mom tires a lot easier — as does Lola — to be expected at both their ages, but not always easy to witness.

July’s song is Fighter by Christina Aguilera. I don’t really know many Christina Aguilera songs, although I do know she has a powerful voice. Has anyone else noticed how much this lyric resembles Kelly Clarkson’s “What doesn’t kill you”?

Makes me that much stronger
Makes me work a little bit harder
It makes me that much wiser
So thanks for making me a Fighter

2020 has not been kind to us, and yet — it’s the hard times we go through that make us grow. As much as we might wish we didn’t have to go through hard, painful, times, they shape the people we become.

A little irony with the “happy” in the paragraph below — my face matches my top!!!

Getting in scheduled runs
I’m still happy with 3 x week for the forseeable future. It gives me more time for my stationary bike, strength training, and Yoga. I kept thinking I would go a little longer for my long run, but then someone turned the thermostat to hot and humid.

Except I started to feel run down last week, so this last week of July I’m going to skip a run. Or two. We’ll see. Trying to get ahead of whatever is going on.

Grade Earned:  A

Recording my runs
Yeah, still not happening..

Grade Earned: F

Dynamic Warmup
I was doing great with this — I’d even say I was on a streak. Until a couple of very hot and humid days when I totally skipped the warm up. Bugs may have been the reason.

Grade Earned: A-

Foam Rolling
Still only rolling before a run — at least that it something that I have not skipped (so far).

Grade Earned: B

Nutrition
Nutrition has been pretty good, but as always, room for improvement. The older I get the less I can eat. It is what it is.

Grade Earned: B

Support

  • Massage? Nope. We all know why.
  • Chiropractor Appointment? See massage.
  • Do I need a hair appointment? This could end up being the longest I go without a haircut — which is saying something, I’ve actually gone 5 months before.

Grade Earned: F

Just chillin’ with Bandit & Yoga

Cross Training
Cross training is my super power, apparently. Yoga, strength training, Pilates, stationary cycling.

Grade Earned: A+

June 2020  gets  . . . 
. . . an A. A couple of Fs again, but mostly July was a busy month and I did the best I could with the time I had.

July Goals:

  • Continue exploring Peloton App. Y. I’ve tried one class (at least) from a lot of the different categories, although there are probably some categories I won’t try. There’s definitely still more to explore.
  • Continue running 3 x week. Y. I have continued my outside running streak. Definitely not always easy with this hot summer! I’m giving myself a pass on skipping a run/s this week. It was needed.
  • Set an intention for each run. Y.  I won’t lie: sometimes I struggle with coming up with an intention. Sometimes I struggle with remembering what the intention was! (read more about intentions here).
  • Continue almost daily foam rolling. N. I foam rolled before my runs. That’s all.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Weight is basically in maintenance mode, and that’s okay.
  • Learn more about meditation.Y. I took a 30 hour Beginning Meditation Coach course, which I really enjoyed.
  • Extend either a weekday or long run. Y. I signed up for virtual trail runs this month (with the swag being pottery), and we’re assigned a different distance each week. 
  • Complete virtual July 4th race.Y. I even managed to do it on the fourth. 

Which leads me to August Goals:

  • Run 4 x week. I plan to take some of the Peloton bootcamps, and that will involve treadmill running. So it won’t be a lot extra, and it’ll be mill miles, but miles are miles. Doesn’t have to happen every week but that’s what I’ll shoot for. Gonna be flexible with it – depends how I feel.
  • Set an intention for each run. I enjoy this goal!
  • Finish the irest course I started. I’ve been into something called Yoga Nidra for a while. It’s part relaxation, part meditation. irest is a particular form based on Yoga Nidra — and I signed up for the Great Courses for free so I could take this course. But I only have a month! I’m halfway through so I’m sure I’ll finish it before my free trial is up.
  • Continue to try to eat intuitively — unless the weight starts to creep up. A permanent goal.
  • Add in more Pilates when I can. I really enjoy Pilates. There’s a lot of benefits to runners from practicing it. Even just 10 minutes. It’s just hard to squeeze in. Strength training was a bit lacking at the end of last July, and with less going on in August, I’d definitely like to be more regular about it. 

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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Let’s Lift Each Other Up: June 2020

~ Chocolaterunsjudy ~ 26 Comments

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The weather in June was all over the place. Mostly lovely, so I can’t complain. A couple of weekends were so chilly that one day I had to take my Yoga inside. Then it heated up quickly! Luckily I picked the right spot for my Yoga platform. It’s nice and shady and even on days in the low 90s I am comfortable back there.

Now the ants are a different story . . .

I am taking a break from stronger lyrics (strong is my word for 2020), but “Hey Girl” from Lady Gaga & Florence Welch (a song not familiar to me) caught my eye — I thought it was a good message for the times.

Hey girl, hey girl
We can make it easy if we lift each other
Hey girl, hey girl
We don’t need to keep on one-in’ up another

Although aimed at women, it’s a good message for everyone. Stop tearing people down to make yourself feel better. We all rise together.

Chasing rainbows & trying to stay cool (literally)

Getting in scheduled runs
I’m still happy with 3 x week for the forseeable future. It gives me more time for my stationary bike, strength training, and Yoga. I kept thinking I would go a little longer for my long run, but then someone turned the thermostat to hot and humid.

Grade Earned:  A

Recording my runs
Maybe this sections just needs to go away . . . like many of us think about 2020.

Grade Earned: F

Dynamic Warmup
I’ve been doing good with a pre-, and usually a post-run stretch, thanks to Peloton.

Grade Earned: A+

Foam Rolling
I’ve been exploring a lot of new things, so I’m back to foam rolling only before I run. I know my body would be very happy if I tried for more again. It still needs to be a goal!

Grade Earned: B

Nutrition
Mostly good. The extreme heat towards the end of the month had me not so hungry. Definitely room for improvement though. Isn’t there always?

Grade Earned: B

Support

  • Massage? Nope. We all know why.
  • Chiropractor Appointment? See massage.
  • Do I need a hair appointment? While we can get haircuts again, my hairdresser is actually opening a new salon. Which hasn’t happened yet. It’s braid season; I can wait.

Grade Earned: F

Yoga inside, outside, plus stationary cycling & more!

Cross Training
Running less means I have more time for other fitness activities, which I enjoy. Yet it still seems as though there’s not enough hours in a day to get everything done!

Grade Earned: A+

June 2020  gets  . . . 
. . . an A. A couple of Fs again, but mostly June was a decent month.

June Goals:

  • Continue exploring Peloton App. Y. There’s a lot to love, but there are some things I’m not as fond of. Nothing’s perfect, right?
  • Continue running 3 x week. Y. I also made an effort to keep those runs outside — it wasn’t easy when the second half of the month was stacked with heat waves but I persevered.
  • Set an intention for each run. Y.  I like to work towards goals, and since I don’t actually have a running goal right now, having an intention for every run gives me a “goal” (read more about intentions here).
  • Continue almost daily foam rolling. N. I foam rolled before my runs. That’s all.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Weight is basically in maintenance mode, and that’s okay.
  • Explore a Backbend Course Y/N. As I wrote last month, I couldn’t find a specific build to Wheel course. I should have just modified this goal to work on strengthening my arms and core — which I did. I have a feeling that it will take a lot longer than a month, and may not be a pose that works for me. We’ll talk again at the end of the year.
  • Take the tests for the online Reiki course I’m taking. N. I am taking a meditation course in July. I’m still practicing Reiki on myself, and when I have time/remember, the dogs. Even occasionally Mr. Judy.

Which leads me to July Goals:

  • Continue exploring Peloton App. I haven’t tried a meditation yet. I’ve only done one Yoga class. Then there’s the Artist series that Kim @ Kookyrunner turned me on to.
  • Continue running 3 x week. If it ain’t broke . . .
  • Set an intention for each run. I enjoy this goal!
  • Learn more about meditation. I’ve been meditating for several years. I enjoy creating meditations for my YouTube channel (here). I’d been looking into meditation teacher trainings — but when someone I’d been following offered a shorter (30 hour) , discounted course, I signed up. Hopefully I’ll be adding more meditations with what I learn.
  • Extend either a weekday or long run. I will admit, summer running is not my jam. I have extended some weekday runs. I’d like to run a little longer for my long runs, but I just haven’t been feeling it with the weather.
  • Continue to try to eat intuitively — unless the weight starts to creep up. I think this is another permanent goal.
  • Complete virtual July 4th race. This may not happen in July — it might have even already happened! 

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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Getting Strong Now: May 2020

~ Chocolaterunsjudy ~ 30 Comments

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Mother Nature sure seemed confused in May

May blew in with very unwanted snow, but it went out with some lovely Summer weather.

Practicing Yoga on the Yoga platform in a skirt & with dogs

From strong to stronger and the iconic Rocky song “Gonna Fly Now”:

Getting strong now
Won’t be long now
Getting strong now

Gonna fly now
Flying high now
Gonna fly, fly, fly

Running takes a back burner for now, and hopefully I can focus on getting stronger. Now is the time to do those things you always say you’d do if only you had more time.

Getting in scheduled runs
I’m settling into 3 x week for the forseeable future. Unless maybe I decide to try a Peloton Bootcmp. 3 x week gives me lots of flexibility to move runs around!

Grade Earned:  A

Recording my runs
Still not journaling. Maybe I don’t want to remember this year next year! Seriously, though, the tough times are what help us to grow.

Grade Earned: F

Dynamic Warmup
I signed up for the Peloton App back when it was free for 90 days. I’ve been checking out their dynamic warmups. At some point I’ll write a review of the app, although seriously, I feel like I’m the last person to try it. 🙂

Grade Earned: A+

Foam Rolling
I slacked off a bit in the foam rolling department. I’m still rolling, but not quite as often. Probably because I’ve had to start filming stuff for my YouTube channel again!

Grade Earned: A-

Nutrition
Nutrition has been ok. I’m maintaining; no really, I’m plateauing, bouncing back and forth between small gains and losses. Which is fine. Except I would like to lose just a few pounds. I guess I don’t want to badly enough yet.

Grade Earned: B

Support

  • Massage? Nope. We all know why.
  • Chiropractor Appointment? See massage.
  • Do I need a hair appointment? Again, see above. I suppose I should take this section out, it ain’t happening in the near future (although the chiropractor is open). And the salon should open soon. I don’t think I can go a whole year without a haircut!

Grade Earned: F

Yoga everywhere

Cross Training
I’ve continued to mix things up with plenty of Yoga, short Peloton rides (except not on a Peloton bike of course — I wish!!!), and strength training.

Grade Earned: A

I was able to cherry pick a day with great weather for my virtual race

May 2020  gets  . . . 
. . . an A. Despite 2 Fs, and not meeting a couple of goals, all in all May was a pretty good month, including one virtual race (my first).

May Goals:

  • Add in Lean & Lovely once a week. Y. It’s a Kettlebell program I’ve used before with good results.
  • Continue running 3 x week, adding in more mileage. Y/N. I ran 3 x week (except one week when I didn’t feel good), but haven’t really upped the mileage. By the time I wanted to, Summer had arrived!
  • Strength train 2-3 x week. Y. A no brainer since I started a Kettlebell program.
  • Continue almost daily foam rolling. Y/N. Not as much as in April, although more than just running days.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Weight is basically in maintenance mode, and that’s okay.
  • Explore a Backbend Course N. Backbends are actually really good for my Dosha (Kapha), but I didn’t get around to it in May. I worked on some other courses, one of which actually had to do with less intense backbends. So kind of a Y, except I didn’t do that with this goal in mind. Glad I made the goal. I’ll get to it!
  • Take the tests for the online Reiki course I’m taking. N. I began to study more, but never quite got around to the tests. Yet.

Which leads me to June Goals:

  • Continue exploring Peloton App. I have a feeling I’ll keep the Peloton App. There’s a lot I like about it (but some things not so much). While it’s free, though, I’m definitely going to take advantage of it.
  • Continue running 3 x week. Still just maintaining a running base.
  • Set an intention for each run. Everything in life should be done with intention (it’s called mindfulness!).
  • Explore a backbend course in one of the Yoga memberships I have. I looked last weekend and couldn’t find a specific course, but I did download a lot of classes on backbends from a couple of Yoga apps I use. Backbends are definitely good for me, so I’m going to work a bit more on them! I also need to focus on arms and core, because one of my goals is to do Wheel — I think it’s a combination of not enough strength (there’s that strong thing again) and fear — of failure? Of hitting my head? — that has been holding me back from doing wheel.
  • Continue almost daily foam rolling. It’s amazing how much of a difference this makes for me.
  • Continue to try to eat intuitively — unless the weight starts to creep up. It’s hard to believe, but it’s actually been a year since I stopped tracking what I eat. I never thought I’d get to that point in my life!
  • Take the tests for the online Reiki course I’m doing. Okay, I admit Reiki is a bit woo-woo even for me. I do believe that there’s a lot more to life than just our physical bodies, though, and I have actually found the course really fascinating. I’m not so sure I’ll get to it in June, either, but it’s a good goal and we’ll see.

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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Then a hero comes along: April 2020

~ Chocolaterunsjudy ~ 25 Comments

April continued to be a challenging month. It would really help to have Spring-like weather, but it’s not unusual for us to miss out on Spring and unfortunately this was another year that that’s true.

But Spring always comes, and that is a hopeful sign

The flowers are blooming, the trees are slowly beginning to leaf out, the lawns are greening up, every once in a while we come across a blue Robin’s egg. Sure signs that there is a season to everything, and that there’s always hope in the world if you look for it.

Taking a slight break from songs with strong in the title, to songs with strong in the lyrics with Mariah Carey’s “Hero”:

So when you feel like all hope is gone
Look inside you and be strong
And you’ll finally see the truth
That a hero lies in you

You know I’m all about looking within (yup, that’s what GoWithYin Yoga is a play on). Or as Dorothy had to learn, the power is within you all along.

Getting in scheduled runs
Although I still seemed to struggle with recovery from runs, unlike March, I didn’t miss any runs. So there’s that. Can’t really decide if I need to train for the June half or not. I caught a video from one of the coaches saying he’s still training as if it will not be cancelled.

I am having a hard time deciding if it’s really worth upping my mileage right now. Considering it’s a race where they have to bus you up a mountain . . . even if they decided to hold it, I can’t see doing it. It may be a #firstworldproblem, but yes, it makes me sad.

Grade Earned:  A

Recording my runs
Pretty much total failure. I guess because I was so busy with 21 Days of Yoga.

Grade Earned: F

Dynamic Warmup
I’ve been very good about the dynamic warmup. It’s all part of the great nasal breathing experiment.

Grade Earned: A+

It may not feel good while you’re doing it, but you’ll thank yourself the next day

Foam Rolling
I’ve been great with foam rolling too. I got back to foam rolling most days, sometimes twice a day on the days I run. I just realized how much better I feel when I do it.

Grade Earned: A+

Nutrition
I don’t really feel as though I’ve been eating that badly, although I notice feeling hungrier than usual. My weight stayed pretty steady through April, although there was an uptick last week. Maybe it’s because I’m running slower? Fewer miles? Or is it just stress?

Grade Earned: B

Support

  • Massage? Nope. We all know why.
  • Chiropractor Appointment? See massage.
  • Do I need a hair appointment? Again, see above. I suppose I should take this section out, it ain’t happening in the near future (although the chiropractor is open).

Grade Earned: F

I live for the days I can do Yoga on our deck!

Cross Training
I’ve been doing fairly well with the cross training: Yoga, strength training, stationary bike, dogwalks. I haven’t been hitting it hard, my body just hasn’t felt up to that for whatever reason.

Grade Earned: A

April 2020  gets  . . . 
. . . an A-. I guess for a lot of us in April it became apparent we’re in this for the long haul.

April Goals:

  • Strength train 2 – 3x week. Y. I’m fairly certain I got in at least 2 strength training sessions a week. I often wanted to do more, but my body just kept asking for rest.
  • Continue running 3 x week, adding in more mileage. Y. I upped my middweek runs but kept my long run the same distance — until last weekend, when I did 9 miles.
  • Plan out long runs (in case I run the June half). N. Came to the conclusion one way or another the race is not happening.
  • Foam roll when I’m able. Y. High five for doing it pre-run, post-run, and most non-running days too.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Weight is creeping up just a little. Maybe all I really need is some Vitamin D in the form of sunshine. Sunshine makes everything better, right?
  • Release my 21 Days of Yoga Challenge! Y. I had no idea how much work this would be when the idea came to me shortly after my Dad passed. Thank you to everyone who gave it a try!
  • Carve out a time to read non-fiction daily. Y. Not too surprisingly, mostly Yoga related. Still so much to learn.

Which leads me to May Goals:

  • Add in Lean & Lovely once a week. This is more of a push program with kettlebells I’ve had great results with in the past. I need to lift a little heavier — occasionally. Otherwise I still love working out with Pahla B here. I’m just in awe of how much material she continually shares.
  • Continue running 3 x week, adding in more mileage. I’m not sure how much mileage I’ll be adding in. Maybe I’ll go up to 10 miles. Maybe I won’t. Stay tuned.
  • Strength Train 2-3 x week. That’s my gold standard. Listening to my body is the most important thing.
  • Explore a backbend course in one of the Yoga memberships I have. I can’t do wheel. I can do Camel, I can do Bow, but Wheel still eludes me. It may just be a strength problem, but I know that backbends are good for me, so it seems like a good goal. It could take me a long time to good there, but you already know I’m patient. Besides it totally jives with my Strong theme for 2020. How did I know we’d all need to be so strong?
  • Continue almost daily foam rolling. It’s amazing how much of a difference this makes for me.
  • Continue to try to eat intuitively — unless the weight starts to creep up. A slight uptick on the weight the end of March. Just a couple of pounds can make a big difference in how my clothes fit (yup, that’s what happens when you’re 5’1″ — happy I haven’t started to shrink yet!).
  • Take the tests for the online Reiki course I’m doing. Okay, I admit Reiki is a bit woo-woo even for me. I try to keep an open mind about things, and for me, it’s not always about the science. I find it really fascinating, though, and I like learning. I might sign up for the animal Reiki course too. Couldn’t hurt, those furkids ain’t getting any younger.

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Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.

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Stronger than the Fear: March 2020

~ Chocolaterunsjudy ~ 28 Comments

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March was a doozy, wasn’t it? It didn’t start out well for me, not feeling well. I get a non specific virus like this often in Spring (relatively sure it wasn’t COVID19 but we’ll never know). I rest, I get better, then out of the blue I feel a little worse, and back and forth for weeks.

I was a little disappointed because I’d really tried hard to clean up my nutrition. For the record, I was never very sick. Maybe that’s the clue — while I still got sick, it was extremely mild. Maybe due to making an effort to eat healthier because I know that this time of year I’m always vulnerable.

Truthfully, if my family and loved ones come through this okay, if we have a roof over our head (and four walls, please!), and enough to eat, missing some racing is a small price to pay.

These lyrics from Kelly Clarkson’s “Stronger” (which I’ve always loved) seem very appropriate to the times:

What doesn’t kill you makes you stronger
Stand a little taller
Doesn’t mean I’m lonely when I’m alone

Especially the part about not being lonely when I’m alone. I know that a lot of people are really struggling with the lack of social connectedness right now, and I am sorry for the many that #thestruggleisreal.

It doesn’t mean that I love doing everything alone — no. It’s just that I’m okay being on my own. I’ve had a lot of practice, having lived far away from relatives for many decades (until now, although still far away from my brother and my MIL), and also spent a lot of time separated from Mr. Judy over the decades due to his work.

I think it’s a good thing to be comfortable with being by yourself; not trying to be preachy here, just that it’s a good life skill no matter what’s going on in the world.

 

Running all the hills right now anyway

 

Getting in scheduled runs
Except for the one week I was sick, I kept up with running 3 x week. Missed one long run. Didn’t really matter as I ended up not being in training mode anyway.

Grade Earned:  A

Recording my runs
Again I got spotty with recording my runs. I’ve been working on a big project for my YouTube Channel (which you can visit here), and it’s kept me very busy. Then there was that pesky COVID19 thing.

Grade Earned: B-

Dynamic Warmup
It’s (mostly) getting warmer, so I’ve been doing well with my dynamic warmup — as I wait for my Garmin to find a signal.

Grade Earned: A

Getting back into more frequent foam rolling. Does a body good.

 

Foam Rolling
I have actually been doing well with foam rolling, too. Even occasionally foam rolling on days I don’t run. My long run on Friday was physically very tough, and my hamstrings were complaining. I did yoga, I did a long foam rolling session, and I was very surprised (and happy) to wake up feeling okay the next day.

Grade Earned: A

The hardest part about delivery is finding healthy options. This wasn’t so much healthy, but it was yummy!

 

Nutrition
My weight is hanging steady (even if it’s a few pounds over where I’d like it to be). I really have to stop doing my long runs at lunch time, though! By the time I get home, even with a post run snack, I’ve got a serious case of the rungries. It isn’t pretty.

Grade Earned: A-

Support

  • Massage? Nope. We all know why.
  • Chiropractor Appointment? See massage.
  • Do I need a hair appointment? Again, see above. It’s probably going to be a while. It’s been about 6 weeks since my last cut — even though that’s the “correct” amount of time for me for a cut, I very rarely get it done that often. Sometimes I go months. And I do like to grow it out a bit in the summer to braid it.

Grade Earned: B

Cross Training
I’ve been riding the stationary bike fairly regularly. I was getting back into some strength training too, though somehow I fell off of it the last week of March. I’ve done a little pilates here and there. So hard to squeeze it all in!

Grade Earned: A-

March 2020  gets  . . . 
. . . an A-. There’s always room for improvement, but March, despite the craziness, went pretty well.

March Goals:

  • Strength train 2 – 3x week. Y. I’m going to say I met this goal — when I felt healthy. I felt meh off & on in March, so I rested when I needed to.
  • Continue running 3 x week and maintaining my base. Y. Again goal met when I was feeling good. I only had one week with just one run, and only one missed long run.
  • Begin to write half marathon plans. N. No reason to yet.
  • Start practicing at the Yoga Studio that’s close to me. N. For obvious reasons that didn’t happen..
  • Foam roll when I’m able. Y. High five for doing it pre-run and some non-running days too.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Weight is staying pretty stable, but it’s on the high end. I wouldn’t say I’m overindulging in sweets, but I would say there have been more than I need (or burn off). Need to get a handle on that; clothes are just a tiny bit snugger.
  • Meal plan on the weekends! Y. Not only did I meal plan, I even began to meal prep too. Until COVID19 hit . . . then simple grocery shopping sucked up a lot more time than usual.
  • Maybe a shorter race? N. Again, not my fault. I had actually planned to try for a new-to-me race; it was not to be.

Which leads me to April Goals:

  • Strength train 2 – 3x week. I’m really shooting for those 3 x week, even if one session is just 10 minutes.
  • Continue running 3 x week, adding in more mileage. I’ve slowly been adding distance to my runs, both the long runs and the midweek runs.
  • Plan out long runs (in case I run the June half). I like to look at the race date, and work backwards from there. Even for the June half, it’s time — starting early gives me that wiggle room.
  • Release my 21 Days of Yoga Challenge! Um, maybe. Depends on what happens in life. I’ve been thrown some curve balls with this, again, but we’re getting closer to it.
  • Foam roll when I’m able. Would love to foam roll at least occasionally on days that I don’t run.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Although I’d love to drop just a little weight, I’m still maintaining fairly well.
  • Carve out a time to read non-fiction daily. I read fiction (for the most part) before I go to sleep. I have a lot of nonfiction books waiting for me. Something always seems to get in the way of setting a regular time during the day to just read. Maybe the first step is to decide how long I will give myself.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

This week I am also joining up with the new Runners’ Roundup linkup.

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That Made Me Stronger: February 2020

~ Chocolaterunsjudy ~ 26 Comments

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I was not familiar with Stevie Nicks’ song, That Made Me Stronger. It’s true, though, that the tough times we go through make us stronger. You have to go through it; no one else can do it for you — they can only support you.

The last 6 months? Hard. So hard. Did they make me stronger? Did they change me? Time will tell.

Can you write this for me
He says no, you write your songs yourself
That made me stronger
It made me hold on to me

Getting in scheduled runs
I kept with my 3 x week runs. Which is not to say February didn’t make it challenging. Much less travel — but still one trip to my mom’s. Not much snow — but plenty of ice. I’m pretty proud that most of those runs occurred outside. I began to lengthen the long runs.

Grade Earned:  A+

Recording my runs
After the intensity of January, I fell almost completely off journaling the first couple of weeks of February. I did run, obviously. I have the blog to go back and fill in the blanks. Which is part of why I write a detailed recap of my runs on the blog. It’s my backup.

Grade Earned: B-

Dynamic Warmup
It gets done. The length varies, but I do move my body before running. Cold rubber bands break when they’re stretched. You don’t want to break your legs, right?

Grade Earned: A

Foam Rolling
I haven’t moved back to more frequent foam rolling, but I really am committed to foam rolling before I get out there and run. If I wait til afterward — well, the stretching doesn’t even always happen afterward.

Grade Earned: A

I think my family was trying to fatten me up!

Nutrition
There was more eating out than normal in February, especially my birthday weekend. Not only did I have 2 cakes, chocolate covered strawberries, and pizza, but there was sushi, too! Plus some of my husband’s tempura veggies. The secret to indulging? Don’t wait til the proverbial Monday to get back to healthy eating.

Grade Earned: A-

bcatyogafeb
I got a haircut for this class, but it kind of back fired. I’d have been better off waiting. I ended up pulling it into a ponytail to tame it anyway.

Support

  • Massage? No. No birthday massage for me. 😦
  • Chiropractor Appointment? Still no.
  • Do I need a hair appointment? No — I actually had 2 in 2 months! My hairdresser seriously thought that second appointment was a mistake. And that is the last time that will happen!

Grade Earned: B-

Cross Training
My recent bone scan (my first) came back with mildly low bone density. I’m sure that my very low Vitamin D levels are to blame. I am really making an effort to get in that strength training 3 x week! I was successful this month.

In addition, I have also begun to ride my stationary bike before breakfast several times a week. When I run on the treadmill, I also use it as a warm up. Obviously there is lots of Yoga.

Grade Earned: A

January 2020  gets  . . . 
. . . an A-. There’s always room for improvement, but February went pretty well.

February Goals:

  • Strength train 2 – 3x week. Y. February was a busy month. But I really committed to trying to get in more strength training and was successful.
  • Continue running 3 x week and maintaining my base. Y. No, I didn’t add in a fourth day, and probably won’t for a while, but I did begin lengthening my long run.
  • Start practicing at the Yoga Studio that’s close to me. N. Let’s just say life has thrown a few more curve balls my way so it didn’t happen.
  • Foam roll when I’m able. Y. Still just pre-run, but that’s the most important to me.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y.There was more eating out than planned in February, not to mention those dreary end of Winter days are testing my resolve, but I am proud of continuing to maintain my weight intuitively. People who’ve never struggled with their weight will never understand why it’s even an issue for anyone, but others will get it.
  • Meal plan on the weekends! Y. Are you shocked? Yes, I started to meal plan on the weekends again! If you fail to plan, you plain to fail, never forget that!

Which leads me to March Goals:

  • Strength train 2 – 3x week. I’m really shooting for those 3 x week, even if one session is just 10 minutes.
  • Continue running 3 x week, adding in more mileage. If I’m motivated, maybe I’ll add in a fourth day. My guess is that won’t happen anytime soon. Still. Other fish to fry.
  • Begin to write half marathon plans. I like to look at the race date, and work backwards from there. Even for the June half, it’s time — starting early gives me that wiggle room.
  • Start practicing at the Yoga Studio that’s close to me. Um, maybe. Depends on what happens in life.
  • Foam roll when I’m able. Would love to foam roll at least occasionally on days that I don’t run.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Although I’d love to drop just a little weight, I’m still maintaining fairly well.
  • Meal plan on the weekends! Planning makes almost everything better. Just sayin’.
  • Maybe a shorter race? It’s been months since I’ve raced. Time to remind these legs that they can turn over faster.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

This week I am also joining up with the new Runners’ Roundup linkup.

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Stronger Every Day: January 2020

~ Chocolaterunsjudy ~ 20 Comments

bstronger

Looking through songs with Strong as a theme (or in the Title) was surprising. Many seem to be about breakups, including this month’s song, for which I’m going old school with Chicago’s “Stronger Every Day” — the refrain spoke to me. Of course I love the song, and maybe break up songs are kind of appropriate, as I’m learning to let my father go to a better place — I wrote that last before my Dad had even passed away. It’s a great anthem, anyway!

Feeling stronger every day
(You know I’m alright now)

Running where & when I could

Getting in scheduled runs
Last week was understandably low on mileage, but movement is ingrained with me. Although I only got in 2 runs, I continued my step goal streak. My Garmin has my daily step goal low, about 7500. I averaged about 9700 steps a day last week, and some of them included walks inside the senior living community because it was so cold (or raining) outside.

Grade Earned:  A

Recording my runs
My new planner (Clever Fox, Amazon Affiliate link here) has definitely kept me more organized and more focused. It can still be a struggle to take the time to record my runs when I’m busy, but I’ve started out the year right. Well, until last week, when I completed stopped using the planner. I’m giving myself a pass on that for obvious reasons.

Grade Earned: A

Dynamic Warmup
There’s always some dynamic warmup. The duration varies, but something is always better than nothing!

Grade Earned: A

Foam Rolling
I actually brought my foam roller to my mom’s — and used it! There’s not a lot of space there, but my body thanks me when I use it.

Grade Earned: A

Tried to make healthy choices most of the time

Nutrition
Nutrition got better, but last week was a bit of a struggle. There were quite a few days with few healthy choices. As I said to Mr. Judy, I’m okay with the occasional not so healthy meal, but I don’t like a steady diet of it. I did bring food with me, which was very helpful, but there were days we were at my sister’s house, and I had to make the best choices I could.

Grade Earned: A-

Support

  • Massage? No.
  • Chiropractor Appointment? Still no.
  • Do I need a hair appointment? No, but I do need to book the next one.

Grade Earned: B-

Cross Training
I was getting back to more strength training, until last week, when there was none. I could definitely have done bodyweight exercises, or used the gym at my mom’s, but I walked and I did yoga and I called it a day. Most days were just busy, or emotionally taxing.

Grade Earned: B

January 2020  gets  . . . 
. . . a B+. I’m definitely not beating myself up. I did what I could, I was there for my family, and I tried not to push myself too hard. I rested when I didn’t feel well, and so far, knock on wood, I’m still feeling okay. Apparently I haven’t made any monthly goals since November, so I’m overdue.

Which leads me to February Goals:

  • Strength train 2 – 3x week. Definitely time to get back into strength training! Hopefully it can become more of a habit now that life is *hopefully* settling down.
  • Continue running 3 x week and maintaining my base. If I’m motivated, maybe I’ll add in a fourth day. My guess is that won’t happen anytime soon. I need some recovery time!
  • Start practicing at the Yoga Studio that’s close to me. I am hoping that now that life is a bit more normal, maybe I’ll either finally do some subbing or get at least one class of my own.
  • Foam roll when I’m able. Would love to foam roll at least occasionally on days that I don’t run.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Although I’d love to drop just a little weight, I’m still maintaining fairly well.
  • Meal plan on the weekends! I was just getting back into it (back into a lot of things) when life took a turn again. Pretty sure I’ll get back at it with the help of my new planner and more time at home.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Love Hurts: December 2019

~ Chocolaterunsjudy ~ 20 Comments

blovehurts

I got to racing so much in November that apparently I was too busy writing up race recaps and never recapped November! It’s my favorite time of year to race, which is why I have so many long sleeve tech shirts (which I like to sleep in).

Running has been going well on just three days a week. No goal races in the near future, just keepin’ on keepin’ on. Running didn’t hurt me, but life? It’s been tough. Love can definitely hurt sometimes.

Love hurts, love scars
Love wounds and mars

Don’t get me wrong: I’m believe that it’s better to have loved & lost than to never love at all. Endings, though; endings can hurt. If we didn’t open our hearts, it wouldn’t hurt — but then we’d close our hearts to so much love. The hurt lets us know that we’ve love and been loved. In the case of love, no pain, no gain.

gwy runner digestion final
Loosen up those tight runner muscles!

By the way, there’s a new video on my Youtube Channel. Once the hustle and bustle of your holiday is over — especially if maybe you’ve eaten a bit more than you planned to! — check out my Yin Yoga Runner Stretch & Digestion video here. This one is a longer one, so make sure you can carve out a little me time for yourself.

I’ll be making more me time a goal for January! Will I be able to meet that goal? Stay tuned!

Around ice or on the mill, I got it done

Getting in scheduled runs
Still no schedule, no racing, no big races on the horizon . . . but still running. And I definitely deserve an A for some of the cold temps I’ve been running in lately!

Grade Earned:  A

Recording my runs
I was doing well, but all the video editing I’ve been doing eats up way too much of my time. I know it’ll get easier as I learn the software, but still, things have gotten a little spotty again.

Grade Earned: B-

Dynamic Warmup
Still skimping on the warmups — but yes, I’m at least doing a few things before I start to tun. Even on the days when it feels like single digits.

Grade Earned: B+

Foam Rolling
I have been doing well with foam rolling before my runs. Not at any other time, but you do what you can. I moved the stick upstairs with the thought of occasionally using it . . . it remains untouched so far.

Grade Earned: B

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Trying alternative pastas

Nutrition
Nutrition has been a struggle as it always is in the shorter days, but for the most part, so far, I seem to be winning that struggle. A little indulgence here and there, which of course is fine — trying to make sure I don’t use the holidays as an excuse to indulge all the time — that’s the trick: pick your indulgences, enjoy them, but don’t make it an every day occurrence.

Grade Earned: A

Support

  • Massage? Not this month.
  • Chiropractor Appointment? Still need to schedule it. Been too busy with other appointments.
  • Do I need a hair appointment? Made it after reading this, LOL — I had been thinking about it, so this got me to do it!

Grade Earned: B

Lots of yoga

Cross Training
There’s been a lot of yoga, for obvious reasons. I’ve been able to do a bit more strength training, but with more travel to my parents on the horizon, that will probably drop back down. I’ve started to incorporate Soul Strolls on the treadmill since often the roads are too iffy or the days are just too short.

Grade Earned: A-

November/December 2019  gets  . . . 
. . . an B. I know, lots of As, lots of good stuff, but the goals . . . I met 4 out of 7 goals. Not so great. Life has been busy. I may not have been staying with my mom as much, but I was still going to see my parents. Obviously that’s going to ramp up again and I will be away a lot again.

November Goals: (yes, never made goals for December)

  • Strength train 2 – 3x week. Y. Slowly began to do a bit more, but it will be a struggle with more travel for the forseeable future.
  • See if I can at least sometimes get back to a 4 x week running schedule. N. Nope, too much going on in my life right now. I’m happy with where my running’s at, though..
  • Approach another studio about getting on their substitute list. N. I kind of put my eggs in one basket with the first studio. I recently discover my eye doctor is a sub there. You can’t make this stuff up!
  • Foam roll when I’m able. Y. Before runs.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Still not tracking, still mostly maintaining (which means I bounce around a few pounds, but it’s not an upward creep). Being home more did help. Hopefully I’ll find the right balance going into 2020.
  • Meal plan on the weekends! N. Still struggling with it. I still need to keep reminding myself that this is a goal. 
  • A race? At some point?. Y. Three of them, in fact: two in November and one in December.

Which leads me to January Goals:

  • Strength train 2 – 3x week. There will be a lot of back and forth, with no ending date. I’ll do what I can, when I can — as always..
  • Maintain running 3 x week. I’m doing well on that schedule and with nothing big on the horizon see no need to ramp it up.
  • Study chair/slow yoga. Another to-do on my long list of to-dos to get off the ground teaching is to target some of the senior centers around me. I need to get comfortable with chair yoga. Not saying you can’t do regular yoga if you’re a “senior”, of course!
  • Foam roll when I’m able. Keep foam rolling before runs. Try to grab the stick occasionally.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Winter is always my tough season when it comes to eating. I stopped tracking 8 months ago, and have continued to maintain my weight — a huge win for me!
  • Meal plan on the weekends! I’ll keep putting this in until I get back to it. Which I haven’t managed yet. 
  • Carve out more me time. Between YTT, my parents, teaching yoga (which requires a lot of prep work for me — someday it’ll be more muscle memory, but that day is in the future), the dogs, trying to learn video editing! — let’s just say I’ve got away from some of the self care routines I know are important to keep me healthy.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Reunited & It Feels So Good: October 2019

~ Chocolaterunsjudy ~ 33 Comments

breunited

I got a small break in October (see last month’s “grade” herefor what’s been going on), but it ramped up at the end of the month with my Dad’s discharge from rehab and scrambling to try to find a suitable aide for him. They don’t give you much notice.

Even with a break, there was a lot of time at my mom’s

Running continued pretty strong, and since I was home most weekends, I also got to do some of my favorite Fall races, with varying degrees of success.

There`s one perfect fit
And sugar, this one is it
We both are so excited
Cause we`re reunited

Getting in scheduled runs
Even though I continued to play it by ear, from necessity, I also ramped up my running miles just in case I run a 15k in November. If the weather is good, I’ll do it (despite mostly likely little friend support) — although if a Nor’Easter or Blizzard comes through, no thanks!

Grade Earned:  A

One of my favorite things to do in fall — race!

Recording my runs
The scramble at the end of the month to get my parents settled caused some run recording to be spotty, but for the most part, it’s been better than it has been. Still lots of holes sometimes, though.

Grade Earned: B-

Dynamic Warmup
Still skimping on the warmups, but at least most days I’m going through some high knees, some butt kicks, and some leg swings. It’s something.

Grade Earned: B

Foam Rolling
I’d dearly like to get back to daily rolling, but for now mostly I’m rolling before my runs.

Grade Earned: B

There may have been a few too many treats in October

Nutrition
Nutrition has been okay. Most of the time fairly good, but occasional eating stuff I know is not really helping my body. I’m human, like everyone else — mostly I’ve been able to maintain my weight with the normal fall to winter creep. Time to cook has often been an issue.

Grade Earned: A-

Support

  • Massage? Not this month.
  • Chiropractor Appointment? I need to schedule an appointment soon. Probably after the 15k.
  • Do I need a hair appointment? No! The hair got downright scary, but it’s been trimmed and shaped. Even one of my mom’s friends commented on how nice it looked (of course that was after being washed, but before running).

Grade Earned: A

Cross Training
Yoga continued strong. There’s still some light strength training (some days a bit heavier) or some bodyweight exercising. Not quite as much walking as the days got shorter, colder, and busier, but there’s been more running miles.

Grade Earned: B

October 2019  gets  . . . 
. . . an B+. Still hanging in there at running three times a week, lots of yoga, a little bit of weight training. A few races: a slow trail 5k (read about it here), including a surprising 10k PR (read about it here) and a 5k that still didn’t break me out of my 5k rut (read about it here).

September Goals:

  • Strength train 2 – 3x week. Y. Not as heavy/intense as I usually do, but I did what I could.
  • Do my best to remain in running maintenance goal. Y. Actually, I got up to double digits in prep for the 15k. I’ll drop back down into running maintenance afterwards. Maybe . . . stay tuned.
  • Develop at least one vinyasa class. Y. Actually, developed two (the memorization is a different story). Taught private Yin Yoga classes. Got on the sub list at one local studio.
  • Foam roll when I’m able. Y. I’ve done better with it.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Still not tracking, still mostly maintaining (which means I bounce around a few pounds, but it’s not an upward creep). Although I need to keep a close eye on it going into winter — hopefully being home more often will help.
  • Meal plan on the weekends! N. Still struggling with it. After the beginning of the month I was just exhausted from everything going on, at the end of the month there was the mad scramble to get my parents settled. 
  • A race? At some point?. Y. Three of them, in fact.

Which leads me to November Goals:

  • Strength train 2 – 3x week. This will always be a goal. Hopefully November will be an easier month (if my parents stay healthy). I won’t be hosting Thanksgiving because my Dad can’t make the trip. Both relieved and a bit wistful at the same time.
  • See if I can at least sometimes get back to a 4 x week running schedule. I’ve done okay on 3 x week. It’s not the first time I’ve only run 3 x week, either. 4 x per week is my sweet spot, though.
  • Approach another studio about getting on their substitute list. It’s scary, but I know that I still need a lot of experience, and there’s only one way to get it.
  • Foam roll when I’m able. Would love to foam roll at least occasionally on days that I don’t run.
  • Continue to try to eat intuitively — unless the weight starts to creep up. It’s been back and forth. Not up enough that I feel the need to track, but I really hope that being home more will mean it settles down some.
  • Meal plan on the weekends! I’ll keep putting this in until I get back to it. Which I haven’t managed yet. But maybe with only the occasional day trip to my parents.
  • A race? At some point? I still want to tackle another 5k if the weather is favorable, and the weather is looking good for the 15k, too.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Missing you: September 2019

~ Chocolaterunsjudy ~ 24 Comments

bsep19

September was the month it all fell apart. In case you hadn’t heard, we went to visit my parents on Labor Day, and my Dad ended up in the hospital that night. He spent almost a week in the hospital and is still in a rehabilitation center — except then he ended up back in the hospital, and is presently back in rehab.

My mom doesn’t drive. The transportation where she lives rarely goes out there. So I have spent the better part of September driving my mom to the hospital, to rehab, sleeping over there sometimes, spending literally hours in the car going back and forth.

So I’m taking a little deviation of my Love theme for 2019. I remember when this John Waite song was at its height in the mid 80s; I totally loved this song, and at the time, Mr. Judy lived in VT, and I lived in MD (we were not yet married). This song really spoke to me. It’s still does. Take from it what you will (missing running? my home? my parents when they were still vital? all of the above?).

I hear your name in certain circles
And it always makes me smile
I spend my time
Thinking about you
And it’s almost driving me wild

And there’s a heart that’s breaking
Down this long distance line tonight

Getting in scheduled runs
I have a feeling it will indeed be a one half a year year. Which hasn’t happened since I started running halfs eight years ago. I’m not sure if I’m upset or relieved about it, considering how rough this year has been. So still just running when I can.

Grade Earned:  B

Recording my runs
September is mostly a complete blank when it comes to recorded runs. I hate that! It was just too darn busy and tiring.

Grade Earned: B

img_6390
Thanks for taking so long to get a signal

Dynamic Warmup
As I wrote about in this month’s runfessions, which you can read about here, the only reason I even attempted to warm up most days was because I was waiting for my Garmin to get a signal. 

Grade Earned: B

Foam Rolling
I definitely miss it when I don’t do it, and let’s just say there was a whole lot of missing it in September. Like barely any foam rolling at all. I am still busy going back and forth to my parents for a few weeks, but things are a little calmer (we’ll see what happens when my Dad is released from rehab). Well, they were calmer until he ended up in the hospital again. It does look like maybe I’ll actually have a whole week at home.

Grade Earned: D

Nutrition
It wasn’t perfect, but in general I’m not a stress eater. I was often so busy I simply didn’t have time to eat. Every time we go through one of these periods with my family that’s the case and I usually lose a little weight. Mostly, though, I continued eating fairly well.

I had planned to do a little eating reset while Mr. Judy was out of town, but alas, I was only home a few days that week so there was no time and it didn’t happen.

Grade Earned: A-

Support

  • Massage? Yes! Just squeaked in with this almost the last day of September and it was glorious.
  • Chiropractor Appointment? Does teaching yoga to the chiropractor count? Seriously, though, I’m not due for a bit.
  • Do I need a hair appointment? I’ve made the appointment, but unfortunately I have to wait a couple of weeks..

Grade Earned: A

Cross Training
Yoga continued strong. There was at least an attempt at some light strength training or some bodyweight exercising. There was also a lot of walking to fill in the gaps in running and other movement. Most days I’d go for Soul Strolls either in the morning or the evening at my parents — sometimes both.

Grade Earned: B+

img_6434
September was definitely a best of times/worst of times month

September 2019  gets  . . . 
. . . a B. Doing what I could, when I could. Lots and lots of walking. Some running. Maintaining my weight. No injuries. One 5k with a 3rd place AG award. Passing my YTT and beginning to teach Yoga a little.

September Goals:

    • Look at Fall halfs!. N. Really don’t think it’s gonna happen.
    • Strength train 2 – 3x week. Y. I’m gonna say yes. I think I did enough light weights or bodyweight to qualify for 2 x week.
    • Work up to 8 miles. Maybe 9?. Y. I have a feeling I won’t be doing the 15k this year. So I did get up to 8 miles but not sure I want to go further right now. Most of my running friends are either doing long races right before, not running longer distances, or injured. Don’t really think I want to do it alone with no longer race I’m training for.
    • Working on practice teaching — and finding a studio to teach/sub at. Y/N. Studio teaching is on hold right now. My schedule is just too topsy-turvy. I am doing a private class to one student right now, and perhaps will do another class at a location that is top secret for the moment.
    • Foam roll almost daily. N. I’m definitely not beating myself up about this, it is what it is, but my body is crying out for it!
    • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Still pretty much maintaining my weight. So for now it’s working.
    • Meal plan on the weekends! N. I tried, again, but I never got around to actually writing where the recipes I wanted to try were from. Need to get back to that!
    • A race? At some point?. Y. The Running Gods gave us some more awesome weather and you can read about it here.

Which leads me to October Goals:

  • Strength train 2 – 3x week. This will always be a goal. As we age, we naturally lose muscle. Bodyweight exercises count.
  • Do my best to remain in running maintenance goal. I have a pretty good feeling October will be super challenging in the running department, but I also don’t want to have to rebuild from scratch if I don’t have to. Will continue to listen closely to my body and try to make wise decisions.
  • Develop at least one vinyasa class. I may not be able to commit to a class right now, but if I can have a couple of classes all set to go, maybe I can get on some substitute lists.
  • Foam roll when I’m able. That might mean bringing my foam roller with me to my parents. Or just making sure I do it when I run at home.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Winter is coming. It’s a time I — and most people — tend to put on weight if not mindful.
  • Meal plan on the weekends! I’ll keep putting this in until I get back to it. I actually wrote down a few recipes I wanted to make in my journal. Because I often know what I want to make but not where it is (Pinterest, which cookbook, etc).
  • A race? At some point? Big maybe. I wanted to do a 10k, but it depends on what’s going on in my life. There are plenty of October races to choose from, though, even if I don’t do a longer distance.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner