Let’s be clear here: May 2021

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I love this quote below:

Sometimes things aren’t clear right away. That’s where you need to be patient and persevere and see where things lead.
— Mary Pierce

Often times things aren’t clear. We don’t always know why things happen the way they do — maybe not in the moment, and maybe not ever.

Setting goals helps me to be clear on the things I need to work on. Maybe I work on them, maybe I don’t get around to them, but they’re a compass for where I need to go.

Collection of May flowers: as seen on the run, hike & walk

Getting in scheduled runs
Still running 3 x week. I knew I’d be too busy the first half of May to add in an extra run. Then the third week I added in a hike instead of that extra run. The final week I did manage a fourth (short) run!

Grade Earned: 

Recording my runs
I have veered off course here again . . . seriously, I need to start using my planner again because it helps me to keep focused.

Grade Earned: C

Dynamic Warmup
I have been doing my short dynamic warmups right before a run. What I’ve stopped doing is the warm up walk. At least I’ve been consistent with the cool down walk after the run — often picking up Bandit for his walk then. The previous is what I wrote in April. It’s still true. I always seem to be in a rush to get out there.

Grade Earned: A

Foam Rolling
I pretty much foam roll (or some variation of foam rolling) every morning. It helps tremendously!

Grade Earned: A++

Nutrition
I was doing really well, slowly feeling more comfortable in my clothes. I don’t really feel as though I started to eat terribly, but I haven’t made as much effort to cook and we’ve eaten out a bit more, and things have started to creep up again — a lot due to too much sodium, I think.  We actually didn’t have ice cream this month I think.

Grade Earned: B

The sometimes cooler weather was perfect for hiking

Cross Training
Yoga, running, a little more hiking, walking, not so much indoor cycling. I have been doing a bit more strength training.

Grade Earned: A+

May 2021  gets  . . . 
. . . an A. I was at a 7 mile long run last month, and only made it back up to 6 miles this month. Running is going well, my body mostly feels good, and I try my best to eat healthy (with varying results).

May Goals:

  • Add in another running day (when I can). N. I kind of had a feeling this might be hard to work in, especially with travel. I added in an extra day of hiking one week, though, and that counts for me! One week had four runs.
  • Do some longer ST. Y/N.  I did better than I did in April, so slowly building back up here, too.
  • Strength for Wheel Pose. Y/N. I started out strong at the beginning of the month, but petered out trying to get everything in towards the end. No time limit on this one!
  • Flexibility Challenge. Y/N. I seem to have a mental block on putting myself out there with this. Not quite sure why. Tired? Lack of time? More likely not feeling good enough, even though I know I can lead what I’m planning on (in my head — the planning that is). 
  • Continue to try to eat intuitively — unless the weight starts to creep up.. Y. I have made just a tiny bit of progress here, with things trending down just a bit — well, they were trending down but took an upswing toward the end of the month. Not quite sure why. 

Which leads me to June Goals:

  • Add in some stationary cycling/hiking. I would definitely hike more if I could get Mr. Judy to do it more. I know it can be tiring for him though. I need something else than just running. Garmin says hiking gets me into the moderate range for intensity.
  • ST 3 x week. Somehow this seems challenging for me with getting in runs and lots of Yoga time. Even though I know it’s said to keep your easy days easy — in other words, don’t do strength training on days you’re running easy — it just doesn’t seem to work for me. Still working on this one! I think part of the problem is I’m really trying to get in one real rest day per week. 
  • Strength for Wheel Pose. I am definitely not even close. Again not sure whether that’s a mental block, lack of strength, or my particular physiology. My bodyweight exercises to work towards this are great exercises for runners — so it’s a matter of balancing this with everything else, which so far I haven’t been great at.
  • Flexibility Challenge Practices. I need to carve out some time and actually write out some practices. I have an idea of what I want to do in my mind, so now it’s time to plan it out and get it out there.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Always a goal. I just want my clothes to feel good on my body! And I don’t want to buy new clothes because I have to, only because I want to.

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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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I Will Always Love You: June 2019

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Now who doesn’t love this Whitney Houston song? Such a wonderful voice, such a sad ending to her life. My June was not sad, though; in fact, there were lots of fun times! June was about coming back to running — on my terms. Running how and when I want, something we all need to do sometimes to remind ourselves about why we fell in love with running in the first place.

There was fun with friends volunteering at a race

There was a Women’s 5k with friends and a solo Trail 5k

Getting in scheduled runs
Still no big goals in sight, still listening to my body and running when, how, and for how long I want to.

Grade Earned:  A

Recording my runs
I haven’t gotten back to writing down pre and post run stuff, which is helpful, but I’m still recording my runs. I think that it helps that my planner, journal, and running journal are all one and the same.

Grade Earned: A-

Dynamic Warmup
Running almost completely outside, so in general I’ve gotten back to doing dynamic warmups. Things do get a little tricky as it warms up — you don’t want to warm up in the Winter because it’s too cold (and you need it the most!), and then in the Summer you procrastinate too long, it’s too hot, and you just want to get out there (yup, that happened just yesterday and there was zero warmup).

Grade Earned: B

Foam Rolling
Still rolling, rolling, rolling. Sliding just a tiny bit on PT exercises for my foot (it’s been almost a year!), but it let’s me know when I’ve ignored it for too long.

Grade Earned: A-

Summer treats are in full swing but so far not too far out of hand

Nutrition
I started out the month really strong, seeing a number on the scale I haven’t seen in a few years — and then I got just a little bit off course towards the middle of the month. Next month I plan to give my body a break and just maintain my weight, but I’d like to be maintaining a little lower than where I am right now.

It’s really easy to get loosey goosey with eating when the scale is giving you good reports — I’m still motivated, though, so I’ll tighten things up just a bit. Well, maybe!

Grade Earned: B+

Support

  • Massage? I actually had a really good (free!) massage after Freihofers.
  • Chiropractor Appointment? Why yes I did.
  • Do I need a hair appointment? We are definitely approaching the tipping point there.

Grade Earned: B+

First hike in a long time!

Cross Training
Pilates, Yoga, and strength training, oh my — once I was feeling better! More time on the stationary bike. Unfortunately my shoulder started to complain towards the end of the month, so I wasn’t able to progress my strength training as much as I wanted to. Shoulder is fine now, but ST is still a bit lacking. We even got in one short hike in between all the rain!

And all the waterfalls

Grade Earned: A+

June 2019  gets  . . . 
. . . a A-. 2 races. Fun with friends. Short hike. Maintaining my weight. No injuries.

June Goals:

    • Continue to Prehab. Y. A little side tracked but mostly doing good.
    • Strength train 2 – 3x week. Y. Definitely more like twice a week, and usually not too long, but you gotta start somewhere.
    • Start extending my weekend runs. Y. Hanging around 5-6 miles. It’s been a little hard balancing life lately!
    • Continue practicing Yoga. Y. Still enjoying my studio classes & home practice.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Weight is maintaining fairly well, but definitely need to tighten up my eating just a smidge.
    • Meal plan on the weekends! Y/N. I’ve been busy, and while I haven’t completely let it go, the weeks I wing it more generally don’t turn out as well with healthy eating. On the other hand, I even prepped some Mason Jar salads towards the end of the month & that was a life saver!
    • A short race? Y. In addition to Freihofers 5k, which kicked off the month, I also ran a trail 5k.

Which leads me to July Goals:

    • Continue to Prehab. Whenever I start skipping it, my feet remind me they still  need it.
    • Strength train 2 – 3x week. Muscles atrophy as we age if we don’t use them, folks.
    • Start extending my weekend runs. Maintain about a 6 mile long run once a week. Ok to go a little longer if I’m feeling it — ok not to if I’m not feeling it.
    • Continue practicing Yoga. Yoga just makes me feel good.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Continue to try to eat intuitively — unless the weight starts to creep up. So far, for the first time in my life, this is working for me. I spent so many years carefully tracking all my food — I’m okay with doing it again,too, if I get off track — but all those years of tracking have given me a pretty good idea of what healthy eating looks like — that’s really the point of tracking!
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • Annual Fourth of July race. Looks like it will be just me and one friend (actually, 2 other friends are signed up) this year. It also looks to be the hottest day of the year so far, but the tradition will (most likely) go on (and we’ll end on a little Celine Dion).

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

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“I Can’t”: What Does it Mean?

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“I Can’t” has many meanings. Can’t simply means can not. According to Merriam Webster, can is defined as:

be physically or mentally able to

That is just one of the many definitions of the verb can; so can’t means that you are not physically or mentally able to. We say can’t all the time. We often believe that we are physically unable to, but usually there’s a deeper meaning there – a mental reason we believe we cannot.

I’m looking at a couple of translations of can’t.

Fairytales and Fitness

I don’t want to
How many times have you heard from people that they can’t run? Either they tried, and it’s too hard, or they can’t because they’re too old, too heavy, too busy, and so on.

What they really mean is they don’t want to look foolish, they don’t want to give up something to invest the time in learning to run, they don’t want other people to be laughing at them.

Turn can’t into can: if you want something badly enough, you will prioritize it. It doesn’t matter what anyone else thinks of you — besides, most people are far too busy worrying about how you are thinking about them to pay you much mind. Don’t ever say can’t until you’ve actually tried something — if you truly can’t, or you find out you truly don’t want to — there’s no shame in that. The shame is in the not trying.

judy_1812_f_43565190654_o
Was I afraid to tackle something longer than 13.1? Especially with a time limit? In summer? A really hot & humid summer? Of course I was. But I never thought I can’t — and guess what — I could!

I’m afraid to
It’s so easy to ignore that fearful voice inside by simply saying you can’t. What are you truly afraid of? Hurting yourself? Join a beginner runner group or hire yourself a trainer/coach. Being last? It’s possible, of course, but chances are pretty good you won’t be (spoiler alert: in most races the walkers are the last people, and they’re usually having a pretty good time). Looking foolish? Read a few blogs, books, and magazines about running. You might still look foolish, but at least you’re unlikely to make as many rookie mistakes.

Turn can’t into can: as Nike says so wisely: Just do it. Feel the fear, and just do it anyway. I guarantee you you will feel so empowered by conquering your fears.

Can’t crops up in all areas of life
Of course this advice applies to all life, not just running. Changing careers. Moving. Starting a family. Losing weight. If you believe you can’t? Guess what: you probably won’t. But what if you stopped listening to the stories you tell yourself and believe you can?

All our dreams can come true if we have the courage to pursue them.
— Walt Disney

When in your life have you used “I can’t”?

How did that work out for you? Do you regret it?

What will you start telling yourself you can do?

I found love in the broken places: May 2019

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I just modified the song slightly (I, instead of we) to fit my love songs for 2019 theme. No, I am not broken, I’m well, although over the last few months it kind of felt like I was a little broken. It’s sort of going to be a theme this week, I think.

Normally I’d share my race recap from the weekend, but I like having my monthly recaps to look back on, so I’ll share my recap from Freihofers Run for Women for that next week.

Getting in scheduled runs
Nope, no scheduled runs. Just listening to my body and running when it says it’s the right time — with the exception of my commitment to mentoring, which ended the week before Memorial Day (the race was last Saturday). I definitely ran on days I wouldn’t have chosen to! Easing back in with running 3 x week.

Grade Earned:  A

Recording my runs
Still going strong with recording runs, although previously I had recorded what I did before/after runs — what I ate, if I foam rolled, etc. I’ve been getting away from that. It’s really useful to try to determine what worked well for my run . . . and what didn’t.

Grade Earned: A-

Dynamic Warmup
Doing better on dynamic warmups in May. Maybe because it slowly got warmer. We still had some pretty darn cool days, and way too much rain, but I didn’t have to worry as much about freezing my butt off while warming up; again, mostly (there were some really cold mornings for mentoring this month)! There were a few where I didn’t do my full warmup, choosing to warm up on the stationary bike but skipping things like lunges, etc.

Grade Earned: B

Foam Rolling
Going strong with foam rolling. What can I say — it helps me.

Grade Earned: A

Fresh Freggies makes it easier to eat a little healthier

Nutrition
Of course nutrtion was all over the place in May. For 10 days I could barely eat (including the one day when I ate nothing). Then it was mostly bone broth and white rice. Yes, I lost some weight.

Then one day the appetite came back, but somehow I was able to reign myself in and hold onto that weight loss. Not only that, I managed to lose a few more. I’m back to a much happier weight for me, one I haven’t seen in almost three years.

Now I’m back to normal eating. It’s healthy most of the time, but obviously I enjoy an indulgence here and there — even without a long run.

Grade Earned: B+

Support

  • Massage? Nope.
  • Chiropractor Appointment? I really do need one, I just keep procrastinating about booking it.
  • Do I need a hair appointment? Got a haircut before Mother’s Day so I wouldn’t scare people. So can stretch that out a bit more.

Grade Earned: B-

Lots of Bandit supervised Yoga

Cross Training
Pilates, Yoga, and strength training, oh my — once I was feeling better! More time on the stationary bike. Unfortunately my shoulder started to complain towards the end of the month, so I wasn’t able to progress my strength training as much as I wanted to.

Grade Earned: A+

May 2019  gets  . . . 
. . . a A-. Recreational running. Yoga, Pilates, and some strength training. Better nutrition, trying to discover the foods that really work for me, a slight weight loss. Some spring like weather — finally! Of course we can’t control the weather, but I can’t tell you how desperately I needed some sunshine (too bad it went away again at the end of the month).

May Goals:

    • Continue to Prehab. Y. As long as my foot is happy, I’m happy to do my PT exercises. I don’t do them every day, although I strive for that. I can now wear a lot of shoes that used to cause me foot pain, which makes me happy!
    • Strength train 2 – 3x week. Y/N. As I felt better I started strength training again just a little at a time. Then my shoulder started to bother me.
    • Continue practicing yoga.Y. I found several yoga routines for shoulder pain that helped a lot. The shoulder would hurt again after just using resistance bands. There’s always core and legs . . . I also found that doing some routines for recovering from illness helpful after I was sick.
    • Plan out meals the day before. N. See “Start Lifestyle Phase” below.
    • Foam roll almost daily.Y. Like PT, it makes me feel better, so I do it. 
    • Start the Lifestyle Phase of the ELT Diet. N. Obviously that was a bust due to my illness. I had one last food (corn) to test when I started eating again, and I needed to take a few days to eliminate the toast & rice again — for testing purposes (see my review of Eat Live Thrive Diet for a little more info here). So I tested corn, and haven’t quite gotten around to the Lifestyle Phase, although I am also not presently tracking my food. Intuitive eating is a big buzzword, and something I’ve always wanted to strive for — at the moment I’m doing well without tracking, so I’ll just see where that goes. After June it’s time to give my body a rest from trying to lose weight & just maintain for a while.
    • Meal plan on the weekends! Y. I may not be tracking, but meal planning is still important. Too easy to make bad choices if you don’t have a plan. 
    • A short race? N. I was never able to find a race that either: called to me or didn’t interfere with mentoring, plus I really just did not feel the need to push myself this month — for obvious reasons.

Which leads me to June Goals:

    • Continue to Prehab. Let’s keep the feet happy (and me happy with my cute shoes).
    • Strength train 2 – 3x week. Would definitely like to get a little toning in there again. Despite a “happy weight”, I’m also a little fluffy due to not much strength training. Nothing crazy.
    • Start extending my weekend runs. I finally got back to a couple of 4 mile runs at the end of May (although those weren’t on the weekend). I’d like to work back up to 6 miles. Or 7, maybe.
    • Continue practicing Yoga. Yoga just makes me feel good. And there are so many different ways to practice yoga! It actually has helped in my last two illnesses.
    • Foam roll almost daily. I’d really like to say daily, but I just know that won’t happen. 
    • Continue to try to eat intuitively — unless the weight starts to creep up. Not tracking has never been a hard goal for me. If I have to track the rest of my life to maintain my weight, I’m cool with it. Life is definitely simpler if you don’t have to track every meal, though.
    • Meal plan on the weekends! Much easier to shop and eat well when I have a plan. 
    • A short race? There are a few short trail races in June. OTOH, because of all the rain, it’s also incredibly buggy. Stay tuned.

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