My #1 Takeaway from Mobility Courses

Could you be foam rolling all wrong — and for the wrong reasons? Maybe! I’ve taken several mobility and self myofascial release courses over the last year (and am eyeing yet another one!).

Today I’m sharing my biggest takeaway that I heard at pretty much all of these courses.

Disclaimer: I’m not a medical professional or physical therapist. I can’t diagnose what may be wrong with you. Always check with a doctor first.

It’s not about ironing out our fascia
Back in the day when I started foam rolling, I was taught that it basically takes our jumbled fascia (which creates pain and stiffness) and irons it out, so to speak, so that all those jumbled fibers are more organized.

Turns out that’s not really what foam rolling does.

cheerful female touching hair and looking away in daylight
Myofascial release is more about the neuromuscular connection | Photo by Harry Cooke on Pexels.com

It’s all in your head
Maybe not all, but like most things running, the truth is it’s often not so much a body limitation, but a neuromuscular protection mechanism.

You know how when you’re doing a long run, and you feel tired towards the end? A lot of that is actually coming from your brain — it’s trying to protect you from injuring yourself, and slowing down is a great way to potentially protect from injury.

Your nervous system acts the same way to protect your connective tissue. It can send you pain to basically get you to stop whatever it is you are doing that it perceives as a threat.

Your nervous system basically says stop yourself! (by triggering pain) before you wreck yourself (injure yourself).

Foam rolling basically tells your brain that oh! it’s okay to feel that pressure. You can tolerate that pressure; it’s not a threat.

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Do you really need to roll at all?
I’ve shared my foot compression routine. The problem with rolling is you generally don’t get as deep pressure as you do by simply putting pressure on the foot (or wherever else you usually roll).

It also takes sustained pressure to get into your nervous system — without those longer holds, your nervous system doesn’t have time to calm down and realize that this sort of pressure isn’t a threat after all.

Can rolling hurt you? Well, yes, it can, but only if it’s done improperly (rolling on bones, over new scars, if you have a serious illness). In general you can foam roll to your hearts’ content — but you may not get the results you’re after.

If done properly foam rolling will not hurt you. It just may not actually heal you.

Should I just throw out my foam roller?
Nooooo! Foam rolling is very beneficial at certain times. That’s another thing I learned — when and how to foam roll — but that’s a post for another day.

Let’s end with a little experiment. I want you to roll your left foot. Do it however you normally do it. Walk around. Notice the difference between your left and right feet.

Next try simply draping your foot over the same ball you used with your right foot. In front of the fat pad on your heel on the inside and the outside. Then just below the ball of the foot, on the inside and outside of your foot. Hold for at least 90 seconds in each location.

Walk around again.

Which foot feels better? 

What else do you notice about your feet after doing this? 

Have you gotten results with foam rolling? 

btuesdaytopics

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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Spring is Starting to Pop!: 4/5 – 11 WRD

This time I started this post yesterday. The week sort of got away from me — it was busy though! I also suffered from laryngitis this week, so I had to cram my most of my fitness into the last few days. I don’t really remember what happened on what day until the last couple of days.

The leaves are coming in, the trees are beginning to bloom, the weather was seasonably appropriate, and Bandit finally got a bath — Spring has sprung!

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I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and running easy.

Workouts update

  • Monday: Yoga (20 min), Dogwalk
  • Tuesday: Yoga (20 min), Dogwalk, Yoga (45 min)
  • Wednesday: Yoga (20 min), Dogwalk, 3 miles easy
  • Thursday: Yoga (40 min), Short hike/Dogwalks
  • Friday: Yoga (20 min), short warmup hike, 6 mile LSD, Yoga (45 min)
  • Saturday: Yoga (20 min), Dogwalk, Filmed Yoga video (35 min)
  • Sunday: Yoga (45 min), 3 miles easy, Dogwalk, Yoga later

Running Mileage: 12 (-1)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Update

Beautiful day! Beautiful daffodils!

Wednesday Intention: easy run
I almost ran Tuesday because while I couldn’t talk, I felt better, and it was a beautiful day. Felt like it might still be better to rest, so Wednesday it was. An easy run in the neighborhood. The only thing memorable was seeing a dog off leash (we’d seen him off leash a few days before that). The owner was waiting for him to come to him, basically — he didn’t seem terribly concerned.

Chasing a dog never works, but he lives on a busy corner where people often speed around the curve.

A bike trail warmup for my run — this one looks muddy in the beginning, but really wasn’t

Friday Intention: go the distance
It was another beautiful day, but I relaxed in the morning and got out too late and chose the wrong top. This wasn’t an easy run by any means. Maybe it wasn’t such a good idea to do my warm up hike. The first entrance was a lake, but the second one wasn’t muddy — I won’t be running at this path too much longer because it gets so buggy in the Summer. Too bad because I enjoy my warmup hikes, even though there’s nothing really that great about the scenery there.

A few interesting sights on the run. The daffodils basically in the brush at the end of someone’s property along the path was definitely a surprise!
This photo was taken yesterday, when it was sunny. Today’s cloudy. But the forsythia are sunny!

Sunday Intention: enjoy the Spring weather
Ugh, I waited too long to get out there today, and it was really humid. At least I hit the outfit right! The first mile was a nice pace, but it was downhill from there between the ups and downs of the route I chose.

I started to skip some of my walk breaks to work on endurance.

Dionondahowa Falls; photo credit Mr. Judy (except the one of Mr. Judy)

Favorites of the week
We really had a pretty glorious week weather-wise. The Daffodils and Forsythia are blooming, always a sure sign of Spring. No snow. We took advantage of the weather and took a drive up to Schuylerville to do a short hike to a waterfalls, and then over to the Schuyler House to walk around some more. We ate lunch outside at a restaurant. It’s been 5 months! I needed that!

On Monday I woke up with a sore throat. I’d spent a lot of time sitting outside the day before. An allergy? I didn’t feel too bad, although I was really tired that day. I felt better on Tuesday, but could only croak (barely).

I’ve spent a lot of time outside the rest of the week, but by Saturday I could talk again. Weird!

We also grilled outside (which Mr. Judy has been doing for a while now) and ate outside. No need for the patio heater! And obviously I filmed this week’s video on the Yoga platform. I still love that so much!

Vegan zoodle bowl

Plus ordered some food for pickup today. I just haven’t been into cooking lately, although I’m trying to get back at it — but I wanted something healthy.

Finally it occurred to me to look into whether or not Forsythia are dog-friendly. They are! Cat friendly, too. We are constantly trying to get things into the backyard that aren’t toxic for Bandit. Why it took me twelve years to think of this, I don’t know, but now I’m hoping to look forward to Forsythia front and back next year.

What are you looking forward to in Spring? 

Has it been warm enough to enjoy outdoor dining? Have you?

What’s blooming around you?

GWY Throat Chakra Yin

ICYMI: I decided to create a Yin Yoga video devoted to the throat chakra, for obvious reasons. This practice will also help you release tension in your neck, throat, shoulders, and arms. You’ll find the video here.

Coming up on Tuesday: My biggest takeaway from my Mobility course. Friday I’m sharing more takeaways from that mobility course. It’s mobility week!

I’ve missed you, Spring Running!

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I love the in between seasons for running: Spring and Fall. If I had to pick one, I would pick Spring. Spring, with the returning birds, returning sunshine (sometimes), the flower and flowering trees — it’s just so hopeful. It’s entertaining stalking all those signs of Spring!

Shedding layers
There comes a point when you’re just so over running in #allthelayers. You feel like a bundled up kid — it’s heavy, and it restricts movement. Like a caterpillar slowly making its way out of its cocoon, the warming temps of Spring allow us to ditch all the layers.

It’s not all rainbows and unicorns, though, because the mornings in early Spring can be pretty darn Winter-like. It takes a while for those longer days to start warming the roads (especially if there’s still snow on the ground), so as I wrote about in Prepping for Spring here, it’s not quite time to put away all your warm running clothes.

New sights
I don’t know about you, but I really struggle to find something to photograph on Winter runs. Often it’s really gray. There’s little wildlife and no pretty flowers.

As Spring begins to unfurl its leaves. there’s literally beauty everywhere around you. Even though we often seem to skip Spring and go straight into Summer, at some point the trees will have leaves, they’ll flower, and the Spring bulbs will bloom.

I have so much fun hunting down the signs of Spring, too!

Lightening the load
You could take that almost literally, as in the days are getting longer and the sun is putting in an appearance more often — both things that just put a smile on my face.

As we move further into Spring, though, I no longer need leggings with skirt. Then I can move on to capris. And one day it’s time to run in a skirt again! There is such a sense of freedom running in a skirt — not to mention not having to be on the lookout for black ice.

Sunny days. Rain. Lingering snow/ice. It’s all Spring.

Speaking of it’s not all rainbows . . .
The pretty flowers and flowering trees come at a price: for some that’s allergies, and for most of us that’s rain. Spring is often very wet, and when I lived in VT, it was known as mud season — for good reason!

I enjoy a nice run in a warm rain, but cold rain is the worst.

Can we talk about that wind? Spring comes roaring through some days — literally!

Time to race, anyone?
Spring is one of my favorite times to race. Races are sparse in Winter in these parts – but that oh so fickle weather can also get you in Spring races. Not to mention the Pandemic still chugging along.

Take stock of how you trained through the Winter. Are you really race ready, even if all you want to do is have fun? Consider building a base if you haven’t run as much during Winter. Have you kept up with strength training? Now is definitely the time to get back to it!

Consider hiring a coach to help you ease back into racing. We’ve got some great ones in these linkups!

You may also like 5 Spring Running Tips here

What’s your Spring weather like? 

Do you have RL racing opportunities? 

Enjoying (or sneezing through) the Spring flowers? 

btuesdaytopics

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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Waterfall Chasing: 3/29 – 4/4 WRD

One of the benefits of rain/snowmelt is the waterfalls are quite full. There is definitely something about a waterfall that has always entranced me!

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I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and running post vaccine.

Workouts update

  • Monday: Yoga (20 min), Dogwalk, PB ST (25 min)
  • Tuesday: Yoga (30 min), 3 easy miles, Yoga (20 min)
  • Wednesday: Yoga (20 min), Dogwalk/Short hikes/walks
  • Thursday: Yoga (20 min), 4ish TM (Endurance + Tread Bootcamp), Yoga (20 min)
  • Friday: Yoga (30 min), Dogwalk, Yoga (50 min)
  • Saturday: Yoga (20 min), 6 miles easy, Dogwalk, Yoga (45 min)
  • Sunday: Yoga (30 min), PB Cardio Toning?, Dogwalk

Running Mileage: 13 (+3)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Update

Hello sunshine (in flower form)

Tuesday Intention: easy run
It was a positive splits kinda day. The first mile was brisk — both weather and pace-wise, but after that I began to tire and got slower and slower. It was also pretty windy. I think? I didn’t start this post until Thursday. Oops!

Thursday Intention: endurance, speed, strength
I know that if I want to put in extra miles I have to do it before the Peloton Tread Bootcamp, so I did a short endurance run first. The Bootcamp had sprint intervals. All told an hour of hard work. Normally I’d do a bike cool down, but it was lunch time!

What a great idea!

Saturday Intention: enjoy nature
Ultimately I was glad that Mr. Judy had something today so I got my run done yesterday — it was a beautiful (but cold) sunny day! I did trail miles, and I ended up at a dam I didn’t even know was there, because I hadn’t gone that far on that trail before. The last 2 miles were a bit of a struggle. Definitely notice a slight hit to my endurance with that first vaccine, even a little over a week later.

I might have seen an eagle (so many birders come to these trails), but hard to say. I saw a very large bird flying, and I don’t think it was a hawk or crow. They had this really cool exhibit with pages from a children’s book on trees, so a nature walk where the kiddos could read a book page by page. I thought that was so clever!

Nice having these so close to home!

Favorites of the week
I spent multiple days trying to get close to Cohoes Falls, which is a large waterfall quite close to me. Didn’t happen — yes, I saw it, but from a distance (closer park doesn’t open until May).

Imagine my surprise to find this on my run yesterday!

I did discover the dam I didn’t know existed on my long run, though. Next week looks like we’ll have decent weather so I’m hoping to get Mr. Judy & Bandit on a short waterfall hike again.

They were not happy I invaded their space this time 🤣

In one of our unsuccessful waterfall hunts, we did come across this pleasant little park. Wish I had that right in my neighborhood! More geese, you’ll notice, but no interactions (unless you count Bandit trying to eat their poop, of course).

It did stick around overnight but quickly melted

Not a favorite? The April Fool’s snow! That happens pretty regularly in these parts, though, and was gone as quickly as it came.


I think we need more; don’t you?

Last but certainly not least, the bulbs emerging!

Have you discovered new things in your area recently? 

Has Winter made an unwelcome return? 

If you celebrate Easter, a very happy (and safe) Easter to you!

GWY Immune Boost + Breast Health

ICYMI: If you’re going to be vaccinated or just were vaccinated, you may enjoy this gentle, immune boosting practice, which is also great for breast health. You’ll find the video here.

Coming up on Tuesday: I share why I love Spring running. Friday I’m sharing some great Essential Oils for runners.

Clear Goals: March 2021

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Spring is a natural time to start becoming more active. Activity is really its own reward, but it doesn’t hurt to have some goals.

All good performance starts with clear goals.
— Ken Blanchard

I may not be planning a performance any time soon, but clear goals in my life are important. No clear goals leads to too much time trying to decide what to do — better known as analysis paralysis. Who wants to waste time dithering about what to do?

Getting in scheduled runs
I ran 3 x week, as planned. Even three times a week seems challenging right now! I may not work at a paid job (right now), but that doesn’t mean I don’t keep myself busy, cause I sure do!

Grade Earned: 

Recording my runs
Like March: started out strong, sort of petered out towards the end of the month. Again keeping myself busy with other things.

Grade Earned: B

Dynamic Warmup
I was quite good at my dynamic warmups as my runs began to become a more normal length. Still working on a few residual niggles that have been niggling at me a long time (making progress) so I know that this is important.

Grade Earned: A

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Foam Rolling
This has become an entrenched part of my morning routine (see more about morning routines here). I do it because it makes a difference. Sometimes I do it both before and after a run. And I work on my feet pretty much every day to keep them happy (see my routine here — I redid it, and I swear there was audio! Ugh. I may have to refilm the whole thing).

We’re going to be working on flexibility in the Facebook Group (join here) next month, and it’s going to be a combination of SMR (self myofascial release & Yin Yoga). So not only does it help with flexibility, it can help with some annoying aches & pains, too — win-win! 

Grade Earned: A++

The starter is now in the freezer, and the bread bakery is closed for now.

Nutrition
Not really quite sure what happened here. I was doing great up to my birthday — and I got back on track right after my birthday, too. But the weight has crept up a little. I have some ideas, and I’ve been implementing them. It may just be a seasonal adjustment. I hope!

Grade Earned: B

Cross Training
Yoga, running, a little hiking, walking, a little bit of indoor cycling. I’m doing pretty well, but slacked a bit on strength training. Although the first ST I did recently, I was so sure I was going to have some DOMs — and I didn’t. There’s been a lot more Yoga as I do short practices in the Facebook group — I guess it’s working for me too.

Grade Earned: A+

March 2021  gets  . . . 
. . . an A. Probably should’ve been an A-, there was definitely some room for improvement in a few areas. I did feel really run down for about a week there in the middle — which is why there was so little ST — but gave my body what it needed and bounced back pretty quickly.

February Goals:

  • Continue to lengthen out my long run. Y. I started the month with a long run of 4 miles, and slowly worked my way up to 6 miles. Taking it slow & easy to keep my body happy. I don’t plan to go much over 7 or 8 miles any time soon (and it depends on my body), as I am still not training for anything.
  • Do some longer ST. Y/N.  Y. I did once, LOL! Most of the little ST I did, if you’re not counting Yoga, was short. ST is so important, but listening to your body is more important.
  • Balance + Core Challenge. Y. I had fun coming up with a variety of routines in the Facebook group and on YouTube (here). I know my balance still needs work! Watching my parents age, I know just how important this is. May I also say that it’s important to use a cane/walker if that is necessary, no matter your age. Pride goeth before a fall, indeed! I hope I can stave that off for a long, long time. I just had a conversation with my mom about that. She’s good at using her cane, but is reluctant to use a walker, and I think she’s at the stage that she needs to. So just gentle nudges for her for now and pray there are no falls.
  • Continue to try to eat intuitively — unless the weight starts to creep up.. Y. It’s time for a little Spring cleaning. I’ve started, but it’s not always easy!

Which leads me to April Goals:

  • Continue to lengthen out my long run. I am not going to make any goal for how long I want my long runs to be. My body will tell me. I would definitely be happy to be at 7 miles by the end of April, but a happy body is more important to me.
  • Do some longer ST. I will continue to the short practices in the morning, as it’s really working for me right now. Time to do a longer one at least a one day a week — on the days I don’t run.
  • Flexibility Challenge. I am having fun coming up with some very different — and effective — practices.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Always a goal. Over the years I’ve gotten much better at it, but it’s always a work in progress.

btuesdaytopics

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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5 Tips to Prep for Spring Running

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There is so much to love about Spring Running: more sunshine, flowers, leaves on the trees, birds chirping away. It’s not all daffodils and lilies, though! Best to be prepared for the curveballs Spring might throw you — or just prepare for Spring in general!

red lens sunglasses on sand near sea at sunset selective focus photography
Don’t run without these! |Photo by Nitin Dhumal on Pexels.com

Protect your eyes!
It’s the rare day I run without sunglasses on, no matter what the season. It happens — sometimes when it’s raining or it’s so cold they’ll just fog up. If you’ve gotten out of the habit of wearing sunglasses — or never started — Spring is the right time to get back in the habit!

Did you know cataracts often start forming at age 40, but generally don’t start impairing vision until after age 60? My eye doctor has already told me a couple of years ago that I have cataracts, but at least then they didn’t require surgery. Pretty sure my vision hasn’t changed much since then, but still, I know that day is coming.

Wearing sunglasses is one of the ways we can hold off those cataracts from forming.

Don’t put away the Winter clothes just yet
This depends on where you live; if you’re in the South you’re probably pretty safe putting them away. We can get snow in April (often as an April Fool’s Day joke — not joking!) — even into May. When it comes to weather and dressing in Spring, you need to be prepared for just about anything.

Take an inventory of your shoes and your Spring running clothes
Is it time for some new running shoes? Do you have any idea how many miles are on your shoes? Do you have any annoying aches and pains? It might be time for a new pair — or two. I like to rotate through a couple of pairs year round, for a variety of reasons. If you get caught in a Spring downpour or run on a muddy trail, that means you’ll always have a fresh, dry pair ready to run in.

Do your Spring running clothes still fit? Or maybe last season you thought you’d find a Spring running jacket in the end of the season sales, but you didn’t. Maybe it’s time for a new bra or socks. Just take stock of what you have and start to fill in any holes!

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Get ahead of the allergies
Thankfully I don’t suffer with allergies, but I know it’s pretty debilitating. Start your allergy medicine (of course also consult with your doctor) before you’re really suffering. Starting sooner rather than later helps to calm your immune system down and keep inflammation down.

Schedule your runs for when pollen is lowest:

  • Later in the day
  • Cooler, wetter days (oh joy!)

One switch I’ve made this year was to crack a window year round. Even on the most bitterly cold days — although not at night, and not all day. Because COVID loves poor air circulation. Unfortunately, letting that fresh air in lets the pollen in too.

Be mindful of having the windows open in your car for the same reason. Not to mention those little pollen carrying quadrapeds, aka our dogs and cats who go outside. Of course they need to be outside at times, but if you let them sleep in bed with you, you may make your seasonal allergies worse. Click here for 10 tips to help you live with allergies and your pets.

Now that the weather is nicer (maybe! hopefully!), what about races?
Spring is one of my favorite times to race. Races are sparse in Winter in these parts – but that oh so fickle weather can also you get you. Not to mention the Pandemic still chugging along.

Take stock of how you trained through the Winter. Are you really race ready, even if all you want to do is have fun? Consider building a base if you haven’t run as much during Winter. Have you kept up with strength training? Now is definitely the time to get back to it!

Consider hiring a coach to help you ease back into racing. We’ve got some great ones in these linkups!

You may also like 5  Spring Running Tips here

What’s your Spring weather like? 

Do you have RL racing opportunities? 

Any tips with for the runners with allergies? 

btuesdaytopics

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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Sighting Spring: 3/15 – 21 WRD

Spring is slowly unfurling, bit by little bit. No we don’t have flowers yet or leaves on the trees, but we can see they’re coming and that’s always such a hopeful sign. What will you plant this Spring? Literally? Spiritually?

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I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and easing slowly back into running and strength training.

Workouts update

  • Monday: Yoga (20 min), Dogwalk, Yoga (15 min)
  • Tuesday: Yoga (20 min), 3 miles easy with 4 20 sec hill repeats, Dogwalk, Yoga (20 min)
  • Wednesday: Yoga (30 min), Short hike/Dogwalk
  • Thursday: Yoga (20 min), Dogwalk, 2.5ish TM miles, Yoga (20 min)
  • Friday: Yoga (40 min), Dogwalk
  • Saturday: Yoga (40 min), Led Yoga (30 min), PB Cardio/ST (25 min), Dogwalk
  • Sunday: Yoga (20 min), 6 mile LSD, Yoga (20 min)

Running Mileage: 11.5 (+.50)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Update

First bulb sightings!

Tuesday Intention: tackle some hills — easy (seems to be my mantra lately)
It was cold. Like December cold. Mid 20s anyone? And gray. But not windy! It actually wasn’t my intention to do hill repeats when I left, but I decided I would give it a try. I was working on a video which took far longer than anticipated, so I got out much later than planned (and still so cold). That first mile was speedier than I’ve been in a while, although the hill repeats naturally slowed me down.

A strong run, though; I’ll take it!

Thursday Intention: get in a short one
Lots of things to work on today. Got out before the cold rain started (for the rest of the day) to walk Bandit. I’ve been waking up later this week due to the time change and getting up in the wee hours, then finally falling back asleep. I knew I wouldn’t be able to have breakfast & get out there before the rain & I was right.

Did a 10 minute warmup run followed by a 20 min Peloton recovery run. Fell a bit short of the usual 3 miles I’d run midweek but that’s all I had time for this day. Something is always better than nothing!

Oh what a beautiful morning! Can you see my geese friends?

Sunday Intention: go the extra mile
For the first time in forever (do you watch the Holdernesses on YouTube? I don’t, but Mr. Judy does, and therefore I often see their videos; they are cute) I was actually looking forward to a run. It promised to be a lovely morning with little wind, and it was.

Which isn’t to say this was an easy run, oh no! I again chose a route with a lot of hills. I took my time, I walked extra when I felt the need, and I soaked up some Vitamin D. Plus I ran 6 miles, which is the longest I’ve run this year.

Thanks, Nuun!

Favorites of the week
I can’t say I’ve been a good Ambassador for anything lately, but I was happy to see my new Nuun Immunity samples arrive. Stay tuned!

And thanks, Honeystinger!

I also got a surprise from Honeystinger!

Up & down the hills, through the mud & a little ice & snow

We took a short, steep, muddy, even icy in a few spots, hike this week too. Mr. Judy and Bandit were troopers. 

What signs of Spring are you seeing?

Does Spring make you feel hopeful? 

How did you celebrate the Spring Equinox? 

GWY Balance 3

ICYMI: We’re on week 3 of my Better Balance + Strong Core Challenge! You’ll find the video here. This week I also did a bonus Facebook Live mini balance + core workout I could definitely feel the next day; I also led kneeling sun salutes in the group yesterday. You can join here. But wait, there’s more! A meditation to help you spring into balance here (aka think about what you want this Spring). A kind friend informed me that my Happy Feet video had no audio; you can view it with instructions now here.

Coming up on Tuesday: 5 ways to prep for Spring Running. Friday I’m getting a few things off my chest at Marcia’s runfessional here.

Download Your Thoughts!

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I noticed a trend a couple of  weeks ago when I wrote about my running thoughts here: a lot of us write the perfect blog post in our heads while running, and then can’t for the life of us recall that perfect wording when we’re done!

It’s so frustrating, isn’t it?

What if we could somehow download those thoughts while running?

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All my great ideas in one place!
Ever since this idea came to me, I’ve been wondering just how this could be engineered. I don’t think anyone would want to have something inserted into their head — I know I definitely wouldn’t.

What if it was a little pod, like the foot pods you use in your shoe — only it attached to a hat, visor, glasses or headband?  Press a button and it’s quietly collecting your thoughts as you run. Come home, take it off, plug it into your computer and voila! Just think how your blog posts would improve!

Or maybe it’s an app on your phone. So maybe a pod that just connects with your phone, and all those thoughts are waiting for you when you’re done with your run. No more angst about forgetting stuff.

Creepy, right?
We all need our own space, and sometimes that’s just going inside our mind. A little mental vacation if you will. It would be too easy for someone to hack an app on your phone or steal your pod.

Final “Thoughts”
Running isn’t the only thing that allows thoughts to bubble up; I often get great ideas while meditating. That’s when the idea for this post came to me. I know almost everyone thinks meditating is about not thinking — nothing could be further from the truth!

In case you thought I was serious, just joking! The idea of someone actually being able to hack into my thoughts — because you know it would happen — is super creepy!

Want Alexa in your head? 

Creeped out by the thought of someone getting into your thoughts somehow? 

Did you think I was actually serious, LOL?  Sometimes you gotta lighten up!

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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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Celebrating the Good Times: 3/8 – 14 WRD

Every little bit of sunshine, every Robin sighting, makes Spring feel just that little bit closer. We had very windy — but also warmer — weather this week. We had to try to soak up as much sun as possible this week since it got cold and windy by the weekend — but still sunny! I even got to film a video outside on the deck!

bwrd

I’m joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner, and easing slowly back into running and strength training.

Workouts update

  • Monday: Yoga (20 min), Dogwalk, Yoga (15 min)
  • Tuesday: Yoga (20 min), 3 miles easy, Yoga (35 min)
  • Wednesday: Yoga (30 min), Dogwalk
  • Thursday: Yoga (40 min), walk/hike at Olana
  • Friday: Yoga (40 min), 5 miles “easy”, Yoga (20 min)
  • Saturday: Yoga (40 min), Dogwalk
  • Sunday: Yoga (20 min), 3 miles easy, Yoga (20 min)

Running Mileage: 11 (+1.50)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Update

Still some snow hanging in there!

Tuesday Intention: easy — enjoy the sunshine & warmer temps!
I was actually a little overdressed for this run. It wasn’t that warm, 40 and windy, but compared to last week it felt great even if I was battling wind most of the run. Although the easy miles didn’t feel easy, my V02 Max nudged up again. So the cardio comeback is complete. I saw a cardinal on my cool down walk at the end — I almost thought it was a robin!

Post run but water always makes me happy

Friday Intention: keep it easy
I like to take a rest day after going to visit my mom — and a crazy busy week — but I couldn’t pass up the chance to run on a semi-warm day when the sun was shining (but the wind was blowing). My least three longish runs have been the same distance, completed in the same time, but I swear each one has felt harder. The wind didn’t help, and the path I chose is somewhat hilly. 

We had sighted our first Robins at Olana the day before, which is south of here, but I saw a Robin on this run, too. I also saw 5 deer running across a fairly major road that’s not far from the airport — that was a huge surprise! I’ve never seen deer there at all.

Happiness is snow & ice free streets & lawns!

Sunday Intention: focus on feeling powerful
I wasn’t tackling major hills — or major wind (although it was windy) today, but there are plenty of little inclines in my neighborhood (plenty of hills, too, but today was not the day for that). I focused on flowing up those inclines. Now robins are everywhere. The next thing to look out for are Spring bulbs; Mr. Judy planted some in the Fall.

Celebrating a day late

Favorites of the week
We could have gone to visit my mom on her actual birthday, but the weather was warmer the next day so we agreed that was the better day to visit. Bandit is not allowed inside, so we had to meet outside. Feeling blessed that it was a nice enough day that we could do that. Yes, my mom has been vaccinated — but I haven’t been.

It was a chilly morning but we enjoyed our al fresco brunch before heading to mom’s

We had made our usual stop at Olana for a bathroom break and brunch outside. Usually I go by myself, but since it was my mom’s birthday, I thought it would be nice if Mr. Judy came too. Which meant Bandit had to come. Which meant meeting outside.

St. Patrick Day’s Cactus?

Speaking if hanging in, here is my St. Patrick’s Day cactus, as I’m now calling it. I had buds around my birthday, but apparently I didn’t water it enough and they dried up and fell off. I’m guessing these will be my last blooms, but only time will tell.

What are you focusing on these days?

Snow all gone or hanging in there? Ours is gone! Finally! Makes running a lot easier.

Did you race this weekend? 

GWY Balance 2

ICYMI: We’re on week 2 of my Better Balance + Strong Core Challenge! You’ll find the video here. This week I also did one bonus Facebook Live core workout in the Facebook group; you can join here.

Coming up on Tuesday: What if you could download that perfect blog post you wrote in your head on the run? Friday I’m going to help you turn some of those common negative thoughts on the run into positive mantras.

We’ve come a long way, baby!

It’s Women’s History month — what better time to take a little stroll through the long and winding road of women’s running. I think women have been running through the ages, in one way or another, but it’s humbling to remember that not so long ago running and women were rarely heard in the same sentence.

I have to admit I was pretty much blissfully unaware of most these events, or at the very least not really impacted emotionally by them: because I didn’t grow up running. I wasn’t athletic, I certainly wasn’t interested in running, and it definitely wasn’t encouraged — except, ironically, in gym class.

1954: First women runs a sub-5 minute mile
Diane Leather ran 4:59.6 on May 29, just 23 days after Roger Bannister ran his 3:59.4 mile.

1962: Women are allowed to run the 800 meters again
That is the year I was born! Women had been able to run that “long” previously: 32 years ago, in 1928, ironically the year my mother was born. Women were deemed too frail to run that distance after that first Olympic race.

1967: First woman to officially run the Boston Marathon
Pretty sure that everyone reading this blog knows that that was Katherine Switzer, and that the officials allowed her to register because she used initials — they thought she was a man. Woman had run Boston before Switzer, but they were bandits, often hanging out in bushes near the start so no one would see them and tell them they couldn’t race.

1975: Title IX Goes into effect
Although actually becoming a law in 1972, it wasn’t until 1975 that Title IX began to seep into sports. Title IX discouraged unequal federal financial aid and university support for men’s vs women’s programs.

1984: Joan Benoit Samuelson wins the first women’s Olympic Marathon
Isn’t it mind boggling that women were not allowed to run the marathon in the Olympics until I graduated from college? It is to me, anyway! Officials seriously thought women’s uteruses could fall out if they ran a marathon.

Skirt Sports lets me carry what I need with me

2004: Nicole DeBoom founds Skirt Sports
You know I had to go there, right? Nicole, who last year gave the reins of Skirt Sports (click here) over to Sarah Ratzlaff, knew the power of competing, looking cute while competing — and pockets. I am forever grateful that she had that vision and saw it through. I still can be found in Skirt Sports many days.

Do you have a favorite memory of running from long ago? 

Who would you add to this list? There are so many more, but I wanted to keep this short!

Do you consider the creation of the Jogbra to be key to women’s running? As a small chested woman — not the mention the fact I didn’t run when it was invented — it didn’t impact me that greatly. What about you?

btuesdaytopics

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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