8tenSolutions Giveaway



8tenSolutions is an online store that carries some of the finest athletic performance products on the market, including:

• RynoPower Sports Supplements
• Braaap Energy bars
• Triggerpoint Performance products

8tenSolutions is donating a $25 gift certificate to be used towards any product on their online store! Check out their products at http://www.8tensolutions.com/ . Also, be sure to LIKE their Facebook page & let them know Jennifer from TeacherinTraining sent you.

I was first introduced to RynoPower Supplements & Braaap Energy bars by my husband about a year ago. These products are becoming popular in the motorcycle industry, and since my husband works in the motorcycle business he brought some home for me to try. He thought they might help with my running.

Honestly, I wasn't buying into all that supplement crap...I didn't believe it would work! Let me tell you, I was WRONG! The first time I took the RynoPower Carbo Fuel (with orange juice), Motivation & Endurance pills...I was SOLD! I ran two miles further than I'd ever run...felt like I had more energy than I'd ever had. After a run, I take the Recovery pills. I usually don't do the Protein Fuel, but my husband loves it. They also have Electrolyte pills that would be perfect for this time of year! I truly believe these products are great for ANY athlete!

When I was training for my two half-marathons, I would eat a Braaap bar before a long run. I've tried Blueberry, Cranberry, and Chocolate Chip (my favorite). These bars are very moist & yummy. They aren't heavy on my stomach at all.

I must admit that I haven't tried TriggerPoint products yet, but how can you go wrong with one of their foam rollers or other therapy products for tight muscles?

**Below you can read a little more info about each product/company that I took from their websites.

 

 



 

About Us:

Ryan Hughes has been racing professionally for 25 years and is best known for his unrivaled commitment to fitness and training. It angered him the things Motocross and other athletes were putting into their bodies. The solution was to create a line of supplements all his own, and teach people the importance of giving your body exactly what it craves when you demand the most of it!

Ryno Power is created with formulas originally used by Tri-Athletes. They are clean burning, high grade supplements that mix well, digest easily and work incredible. They take physical activity to the next level. They are made right here in Southern California in an FDA inspected facility so there is no need to worry about the questionable ingredients showing up in our competitor's products and sneaking in from unregulated countries.

 

Ryno Power was designed to provide the highest quality sports supplements available for the physical demands of athletes around the world.

 

**For more information, check out their website at http://rynopower.com/ .

 

Braaap- the sound of acceleration.

Influenced by riders, racers and outdoor enthusiasts on the tracks and trails of Colorado, the revolutionary Braaap formula was created as a solution to energize with clean and natural foods. The Braaap Bar is a superior food that delivers energy-infused nutrients and protein to meet the demands of today's toughest athletes. Braaap Nutrition- accelerate your body and mind!

 

Why Braaap Nutrition?

• Gluten Free
• Soy Free
• No Preservatives
• All Natural

 

**For more information, check out their website at http://braaapnutrition.com/ .

Unlock Your Body

Athletes ask a lot of their bodies.. And they expect 100% in return. Most fear injury, overtraining and a lack of motivation. It's time to tap into your full potential. An unlocked body reacts as a unit, its muscle groups working together to move you forward. Faster. With less struggle.

Release Your Strength

Integrating Trigger Point Performance Therapy into you daily training routine will make your workouts more effective and efficient while speeding recovery and preventing injury. From weekend warrrior to elite athlete, learn how to prepare your tissue to tolerate the demands placed upon it.

 

Some of their top-selling products:

• The Grid foam roller
• Coldroller
• TP Massage Ball
• X-Factor Ball

For more information, visit their website at http://www.tptherapy.com/ .    

 

Here's what you've been waiting for...the Giveaway! Good luck, everyone! 

 



http://www.rafflecopter.com/rafl/display/175f1b1/" rel="nofollow">a Rafflecopter giveaway

 

 

 

 

 

 



And the Winner is....

First, I would like to thank everyone that participated in my first ever giveaway! I would also like to thank Melissa at My Soxy Feet for sending me a pair of her socks to try out and being willing to participate in the giveway.

The original plan was to giveaway one pair of My Soxy Feet that Melissa donated to the lucky winner.....BUT.....I had so much fun with the giveaway that I decided to purchase & donate a pair of socks of the winner's choosing. So...two winners were selected randomly by Rafflecopter.

And the winners of a pair of My Soxy Feet are...

Courtney A. & Shane A.

(no relation, just didn't want to post their last names without permission)

 

Congratulations you guys!

 

**Just a reminder: if you are interested in purchasing a pair of My Soxy Feet, please contact Melissa at melissa@mysoxyfeet.com and let her know Jennifer from Teacher in Training sent you & you'll receive FREE SHIPPING!!!

 

Thanks again to everyone that participated & helped to make my first giveaway a success! 



WTF Workouts

WTF Workouts got your attention? Wednesday-Thursday-Friday Workouts! Since I forgot to do a "Workout Wednesday" post & it's now "Fitness Friday", I figured I'd combine everything into one post.

Wednesday's Workout:
Finally woke up a little earlier...5:45am (I'm so going to struggle when school starts back!). My hamstrings were so tight that I had to do 10 minutes of yoga before attempting a run.

My run was a little longer than last time. I'm still having to do the run/walk method with my IT Band injury. My 1st run segment lasted 1.3, but when I pick back up to run it doesn't last that long. The next segment was .5 & the last I only made it .3 of a mile. My pace wasn't too horrible for being injured (under 10 minutes...once it was 9:17), though I'm not at all concerned about pace.

Here's Wednesday's run without walk breaks, I just paused my Garmin each time I walked:
Untitled by nikerunner75 at Garmin Connect - Details

Here's how I feel...trying to have a sense of humor about it.

 

After running "embarrassingly short distances", I hopped on the bike for a 30 minute ride around the neighborhood. Kind of nice to enjoy a little nature...the calves in the pasture perk up when I ride by & the ducks/geese like to quack/honk at me every time I ride around the pond.

 

Later on in the day, I hit the pool for about 30 minutes of aqua jogging in the deep end. Let me tell you...it will kick your butt!

 

Finally, I went to the gym for an hour yoga class. Then came home to do my favorite (oozing with sarcasm) PT exercises with the Thera band...clamshells, etc. These are starting to get real old, but I know they're helping.

 

Thursday's Workout:

Another day of biceps, triceps, back, and legs at the gym. I even had a lady ask me if I was training for something. I told her that I was rehabbing my knee (pointless to say IT Band to a non-runner) & would be training for a Half-Marathon (St. Jude Half...if you'd like to donate, click the link under Sites I Love) hopefully by Labor Day. So my goal is to be up to 3-4 non-stop miles by the time school starts in August...keeping fingers & toes crossed.

 

Friday's Workout:

"Second verse...same as the first..."

A repeat of Wednesday morning's workout minus the yoga AND....AND, I got up at 5am this time & was out the door before 5:30!

 

I made it a little further!!! My first run was 1.5 miles! Woohoo! I can't believe I'm going from celebrating 10-13 miles to now celebrating 1-1.5 miles! 2nd & 3rd runs were .5 each. I could tell I was starting to hurt some in the 3rd run. So all-in-all I made it 2.5 miles. I'll take what I can get & piece it together for now.

 

Here's today's run with walk breaks...decided not to pause my Garmin.

Untitled by nikerunner75 at Garmin Connect - Details

Coming up: aqua jogging & some laziness by the pool, maybe some yoga, and P90X abs.

I have to remind myself of this one! It's so hard with ITBS & starting ALL over.

 

It's all about this! What I want now is to become stronger & what I want most is to RUN!

 

Now, for a REAL WTF Workout...



I might even start incorporating this into my cross-training.

 

**Don't forget to enter the "My Soxy Feet" Giveaway! Today is the last day!







 



Tackle it Tuesday

I'll go ahead & admit...there didn't feel to be a whole lot of Tackle to my Tuesday, or well...much UMPH! I set my alarm for 6:30, but turned it off & rolled back over for 45 minutes...I NEVER do that on a normal day...I guess it comes with Summer Break & being injured. No structured schedule!

I finally get up, then drag myself to the couch. It was dreary outside. I had a headache. I just wanted to be lazy! BUT, I finally forced myself to get up & get ready for the gym. I didn't make it to the gym until close to 10am, but I MADE IT!

I won't lie...I did NOT want to be at the gym. My head hurt. My legs felt tight. I just wasn't feeling a workout. But I managed to force myself to do an hour & a half of arms & legs. Afterwards, I was glad I went, but it didn't help my headache one bit.

Came home from the gym, grabbed a bite to eat, then fell asleep on the couch for about 3 1/2 hours. I was not planning on napping for that long! I guess my head was hurting so bad I just needed to sleep it off.

Of course I didn't get much accomplished around the house. I woke up about an hour & a half before my husband returned home from work. So I had to make it look like I had done something. I washed a load of clothes...couldn't that count as exercise? You have to bend over to get the clothes out of the hamper, then squat & lift the clothes to carry them to the laundry room. Right? Then I loaded the dishwasher...more squatting & bending to load it. After that I vacuumed...bend to plug in cord, push/pull motion, move some furniture, squat to pick up dog toys & hubby's shoes. If only I went at & tackled my housekeeping skills like I do my workouts...I'd be a much better housekeeper!

Later on in the evening, I did all my PT stretching & strengthening exercises for my ITBS. I'm getting so sick of doing them, but I know in the long run it will pay off! Sick of being injured! I just want to R-U-N!

Tomorrow is another attempt at running...hoping to go for a little over a mile at a time. I'm all taped up & ready to go.

How did you Tackle your Tuesday?

"My Soxy Feet" Product Review & Giveaway

I recently discovered a new & funky concept to athletic socks called My Soxy Feet. What a cute name for a sock line! After seeing the name, I just had to check them out. Their motto is..."You don't have to be a match to be a pair". Every pair of socks is mismatched with colors and designs. You may be asking...mismatched? Why would I want to wear mismatched socks on a run? You've got to see these cute 'lil socks to understand.

My Soxy Feet are the creation of Melissa Corp, an avid runner. Here's a little bit about Melissa and what inspired her to create these new socks:
     "I know how important it is to stay inspired, and at times, just how difficult that can be as life gets in the way. Challenges big and small can become easy excuses that keep my running shoes tucked away in the closet awaiting the next sunny day.
     It's on these days that I am so very grateful for the many friends and family in my life who motivate me to be my best. They are the ones who face challenges head-on and not only pick themselves up again, but also push beyond to celebrate life with exuberance. They are the reason I run every day and my muse for creating My Soxy Feet. I looked down one gloomy day contemplating my run and was struck that my boring white running socks were a perfect blank canvas for inspiration.
     Each pair of our high quality running socks is an ode to someone who has helped me understand the interplay between challenge and joy. So on those days when excuses are looming, I hope that these colorful socks inspire you to get out and run."

Currently there are 8 different styles to choose from: (all are a low-cut sock, except for Play A-Long)

• Heart & Sole (a portion of the proceeds donated to the National Breast Cancer Foundation)- these socks would be perfect for Breast Cancer Awareness Month & all those Susan G. Komen & Breast Cancer races
• Loves Me
• Play A-Long (Knee-high socks)- I SO want a pair of these! I could see myself wearing these while running a half-marathon. I could also see a softball, soccer, or volleyball player wearing these.
• Run With It (these are the ones I had the privilege of trying out) **See below
• Smiley
• Soxy Man (for the "fun & funky" man in your life)
• United (show off your American pride)- these would be perfect for those Fourth of July races!
• Wintery Mix (a portion of the proceeds donated to the Sandy NJ Relief Fund)

My Soxy Feet are high-quality athletic socks MADE IN THE U.S.A. All socks are made from 53% CoolMax Ecomade fibers, (made from recycled water bottles), 46% Nylon, and 1% Lycra.

Here's how the package arrived.

Cute label, huh?

Here's the pair I received (Run With It).

All of the socks come packaged with a dedicated message to those who have inspired the design of the socks.

**You can even contact Melissa to personalize the packaging for the ones who inspire you! How cool is that?
 

And she has a sense of humor!

It says "For clean feet, take a shower"

How cute are these?

"Good Run...Good Fun"

**I think they even made my feet smile. :)

Bottom/Back View

Another one of their mottos: Inspiration for your sole...Personality for your feet!"

"Play Hard, Live Happy"

When I put these socks on, they felt nice & cushy, yet not in a thick & bulky way. I tried them out on the treadmill with a 45 minute run/walk. They never rubbed or irritated my feet! Since I'm injured, I can't really speak for how they'd be on a long run, but they are definitely worth giving a try!

 

**All opinions are strictly my own.

Please check out My Soxy Feet at http://www.mysoxyfeet.com/ . Also, LIKE their Facebook page at https://www.facebook.com/MySoxyFeet and be sure to tell them Jennifer from TeacherinTraining sent you! Melissa at My Soxy Feet  is offering free shipping to those interested in purchasing a pair of your own, but you must message her & say "Jennifer from TeacherinTraining sent me" before ordering.

Here's what you've been waiting for...the Giveaway! Good luck, everyone!





         http://www.rafflecopter.com/rafl/display/175f1b0/" rel="nofollow">a Rafflecopter giveaway



Fitness Friday

It's that time again...Fitness Friday!

I started my morning with a run. I was hoping for another full mile like Wednesday. I MADE IT! I'm not going to lie, I started to feel a little tightness & grinding around the fibular head (from my ITBS) around .8, but I was only .2 away from a mile...so I pushed myself (maybe a no-no, but I just had to get a mile). My intentions were to walk about half a mile then try to start back up. During my walking, I saw one of my running buddies..."Coach Ruthie", so she ran about .45 with me. Then I had to stop once again. I tried once more to run, but only made .1...so I knew I was done then!

Here's a link to my lovely Garmin running: A mile & then some... by nikerunner75 at Garmin Connect - Details

After my run, I went for a 30 minute bike ride. It was a little cooler this morning, so the breeze was nice. I enjoy riding around the pond to see the ducks & geese. Sometimes I even have to stop the bike to let them cross the road. They love to quack, honk, & hiss at me. I was looking for one particular white one (not sure if it's a duck or goose)...one my last bike ride, I noticed it had something dangling from its bill...it was fishing line! Then I noticed there was a hook stuck in its bill!  That made me sad. :( Anybody know of an easy way to catch one? I so badly want to get that hook out for him/her!

Once I returned from my bike ride, I hit the shower, then went to the gym for a workout. Got in a good arm & leg workout! Not many people there, so once again I didn't have to fight for equipment...sometimes it pays to be a teacher & be off during the Summer!

Shortly, I'll hit the pool for some aqua jogging & laps. Let me just say, I tried some of those water workouts yesterday & they kicked my butt! Would you believe I was actually sweating in the pool?

Oh, I almost forgot...I just received some Power Ice that I won earlier in the week! Can't wait to try it. Also, I found out last night that I won a sample of EnergyBits! Maybe I need to go buy a lottery ticket.

What did you do for Fitness Friday?

Water Workouts

With the temperatures climbing & me being off work for the Summer...and recovering from a running injury (IT Band Syndrome), I'm looking for other ways to get my cardio in and possibly maintain some endurance.

I have a swimming pool and want to make better use of it. Yes, it's nice to hang out by the pool & read Runner's World or a good book on my Kindle. It's also nice to just drift away on that float. Neither of those activities are producing any kind of cardiovascular activity!

I've been jogging some in the shallow end, which isn't very wide. I've been swimming laps. I even purchased one of those cheap pool noodles to I could get out in the deep end & possibly do a running/jogging motion. I feel like I'm doing more of a bicycle motion. I can't do anything with my arms, because I'm having to wrap the noodle around me & hang on to it.

So I finally decided I was going to buy a flotation belt in the hopes of finding some good water workout videos online. I went to Dick's Sporting Goods and luckily found a water resistance belt sold individually. The one I purchased is called Fitness Gear Water Resistance Belt.

I hope it's worth $24.99! (We shall see shortly.)

 

 

I ran across a few videos that seemed interesting and worth a try. Some deal with aqua jogging & explain the proper form, and others demonstrate various ab workouts. **WARNING: There's a good bit of talking/explaining in the beginning and some may seem a bit corny, but the workouts seemed to make sense.



And I thought I was bad about "talking with my hands"!

I learned something: it's like marching & stomping grapes!

So not only is it used for rehab, but apparently pool running can help your performance!

Underwater view...I am SO going to "Get Jiggy" with my aqua jogging!

 

Here are some other deep water exercises:

Thighs & Rear

Obliques

Crunches & Rolls

 

Anyone else do any type of aqua jogging or other type of water workouts?

 

Getting ready to hit the pool shortly to try out the belt and some of these workouts. Who knows...maybe next I'll search for some Noodle workouts!  :)







Longest, non-stop run in over a month!

Longest, non-stop run in over a month! One mile! by nikerunner75 at Garmin Connect - Details

One mile! Woohoo! It's sad when a half-marathoner gets excited about running one, non-stop mile. I've run 2 other times since my last doctor visit, and both of those lasted no more than 5 1/2 minutes. The doctor told me that IT Band recovery could be a slow progression...that I may only be able to run 5 minutes at a time...that I shouldn't try to fight through the pain.

So each time that I set out to attempt a run, I know walking out that door that I'll be back within 10 minutues or so...feeling very aggravated & frustrated. And every time I come back frustrated, I grab the 'ol Schwinn and go for a 30 minute bike ride. Yes, I'm frustrated! Yes, I'm mad! Yes, I miss running with my "sole sisters"! But I refuse to just throw my hands up & surrender! Giving up isn't going to accomplish anything. Nothing in life comes easy...if it does, then it's not called WORK.

I've been WORKing hard to strengthen areas that need to be strengthened. I've been working to still get some form of cardio in. So hopefully when I do return fully to running, I will come back a better & stronger runner.

This morning started out like the last 2 attempts at running. I felt like I'd be back to the house soon to grab my bike. I did make the decision to walk a little longer to warm up my leg & maybe loosen up the IT band. Along the way, I saw two of my running buddies...it made me want to run so badly. I saw them again halfway through my walk when they were finishing up, so I stopped to talk to them for a few minutes. I even told one of the ladies I was hoping to run for 6 minutes.

Well, I wound up running a full mile non-stop! I felt a few little twinges in the side of my knee around 5 or 6 minutes, but nothing like the tightness & grinding pain I've been having. I would have loved to have run more than a mile, but I didn't want to overdo it. I'll take that mile & be HAPPY! It's progress! Maybe all the workouts, biking & swimming are starting to payoff.

All I can do is keep trying. I like to say...one foot in front of the other...one day at a time!

Tackle it Tuesday

Tackle it Tuesday almost became Take it Easy Tuesday (a nicer way of saying Lazy Tuesday). I'm not going to lie...there were still some moments of laziness, but I'm glad I did tackle a workout at the gym.

I decided to combine everything & do one big workout with arms, legs, and a little back. I got to the gym around 9:30 and was surprised to see that there weren't many people working out....so no fighting for equipment!

I warmed up for about 7 minutes on the elliptical...that was about all I could take! I was starting to feel the grinding pain in the side of my knee. I didn't want to push it since I was going to be doing a leg workout.

My workout consisted of:  (still not adding much weight to legs since still trying to rehab)

• squat machine- 4 sets of 15
• bicep/hammer curls with hand weights 
• leg press- 4 sets of 15
• ABC triceps on cables (with V-grip, bar, rope)- 4 sets of 10 w/ various weight
• leg extensions- 4 sets of 15
• super-set bicep curls on cables w/ bar & rope (20-15-12-10)reps
• super-set abductor & adductor machines- 4 sets of 20 (60-70-80-90)lbs
• more triceps on cables (don't know terminology...just do what trainer showed me)
• glute machine- 4 sets of 10 w/20lbs
• a little back work with pull-down & rows (probably not proper terms)
• ended with squats

The laziness ensued after I got home from the gym. Watched a dvr'd episode of the Real Housewives of New Jersey (one of my guilty pleasures), then fell asleep on the couch at some point.

Once I woke from my nap, I decided to get in the pool for a workout. I did some leg work, lunges, and squats. I also did some running motion in the deep end, as well as swim laps. Hoping the water will eventually help with the IT Band & knee pain.

I finished Tackling my Tuesday by doing P90X Ab RipperX.

How did you Tackle your Tuesday?

Fitness Friday

Yesterday I found out the results of my MRI on my right knee. Good thing is...no tears...no need for surgery or anything like that, but I still have some inflammation resulting from IT Band Syndrome. I'm now taking an anti-inflammatory to help with the pain.

The doctor said I could attempt a run if I wanted to, but I needed to be aware of my body & any pain...to stop immediately. So I struck out a little before 6:30 this morning, with my leg all taped up by the PT at the doctor's office. I was so hoping the run would go well...that I'd at least maybe...just maybe get a mile in before pain...NO SUCH LUCK! I made it 5 minutes, then the grinding started. I walked a little & tried some stretches and mobilizations the PT showed me, then started back up...didn't last long. Frustrated...I headed back home with my tail tucked between my legs so to speak.

I was aggravated...mad! I don't like being told I can't do something...even if it is my body telling me that. I figured since I was already in workout gear, I'd pull out the ol' Schwinn and go for a ride. I went for a 30 minute ride all around the neighborhood. Passed some of the same little, old ladies out walking several times...they just laughed. Had to dodge geese that were all in the street near the pond. It was a nice little ride...worked out a little frustration.

**This song comes to mind every time I pull the bike out now.





Once I returned home, I could tell my knee was a little aggravated so I iced it down. Then pretty much just laid around the house for the day...with some cleaning here & there. I had every intention of going to the gym for a leg workout, but didn't figure I needed to push it. There's always tomorrow for THAT!

Later on, I finally had enough of being lazy so I did P90X Ab RipperX.

**I noticed the video was backwards, but you get the idea.

 

 Then I did 30 minutes of 10 Minute Solution: Yoga. I did Yoga Basics, Buns & Thighs, and Flexibility. Here's a preview:

 



 

 After doing yoga, I did all my ITBS exercises & hamstring stretches (**See previous post Some things I've learned with having IT Band Syndrome).

 

 

That's pretty much my day in a nutshell. How did you spend Fitness Friday?

 











Some things I've learned with having IT Band Syndrome

Mine has been a slow recovery in the running department.  The pain has subsided in daily activities, it's just when I attempt to run. This has been the most frustrating part..I'm off work for the Summer & I so badly want to RUN! I'm itching to run!

I had an MRI done on Monday and returned to my Orthopedic doctor yesterday for the results. I was hoping for better news like "You're free & clear to run like you normally do!", but unfortunately that wasn't the case. On a positive note, my MRI showed no tears, but it did show that I still had some inflammation on the outside of my knee. The doctor started me on an anti-inflammatory to help with the pain. He told me I could attempt to run, but I needed to listen to my body & not push through the pain...if it hurt, I needed to walk. He even told me that I may have to start with a Couch to 5k program once the pain subsides. This frustrates me more than you know...knowing how far I've come...2 half-marathons & a 10-miler! Such is the life of a runner.

Anyhow, the doctor sent me downstairs to their Physical Therapy department. The PT that worked with me, had me run on the treadmill while he videoed (keep in mind this was the 1st attempt at running in 2 weeks). He told me that my gait looked fine & my pelvis wasn't dropping. The only thing he really noticed was that I wasn't getting full range of motion with my right leg, which is the one that's injured.

The PT also checked my flexibility & discovered my hamstrings were really tight. So he showed me some stretching exercises I could do to loosen up my hamstrings. He also showed me a few other stretches & strengthening exercises I need to be doing. For the most part, he told me I was heading in the right direction with all the exercises I'm doing. So I will continue to be diligent with them.

So I'd like to share some of the things I've learned along the way:

• invest in a foam roller (luckily I have 2 different kinds...I prefer the "Y" roller)
• you need to do some form of cross-training (I love yoga & pilates, I've discovered that cycling doesn't bother my knee, and swimming...though haven't gotten to do much since pool just cleared up & water is VERY chilly)
• strength training is a MUST (this is where my problem stems from): hips (the one emphasized most by PT), glutes, & quads
• hamstring stretches wouldn't hurt
• PATIENCE (funny...you'd think being a teacher I'd have all the patience in the world)

One of the strengthening exercises I learned in PT was Cumerford Hip Progressions aka Clamshells & Reverse Clamshells. In the following video Chris Johnson PT (recommended videos by PT I saw yesterday), only shows regular clamshells. The reverse clamshells are done with the band around your ankles, keeping your knees together you lift your top foot.

**I do 30 reps of reg. clams & hold for 5 seconds. You don't hold the reverse clams.

 

 

I do a lot of the exercises from the following video, as well. Here's the full page with explanation (http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/).



 

 

Four Point IT Band Stretch: This was one introduced to me yesterday. I'll have to do this one at the gym since I don't have a bench to do it on.

 

 

Tight hamstrings? Here's a great  10 minute hamstring stretching video from Runner's World (http://www.runnersworld.com/stretching/10-minute-hamstring-stretch-routine). **#5 The Strap Series was recommended by the PT yesterday.

 

Here's another great page from Runner's World about ITBS with videos for foam rolling & strengthening exercises (http://www.runnersworld.com/tag/itbs).

 

 







To sum it up...I was only able to do a 5 minute run this morning...it's progress, but it's SLOW! I still do all my exercises R-E-L-I-G-I-O-U-S-L-Y!

 

 



Flashback Friday...80s Style

Ok...so I grew up in the Eighties...love 80s music! I was doing a little cleaning & had the TV on the 80s Hits station. Several songs came on that took me back, but I heard one in particular that I thought..."Man, I could SO run to that!"  It was so upbeat...had me dancing around the room. First thing that came to mind was the movie "Girls Just Want to Have Fun". I present to you...Dancing in Heaven by Q-Feel. Anybody remember it?

 

 

I would love to put together an upbeat, fast tempo, 80s mix for running and working out at the gym!

Got ideas? Please share. Would love to hear your thoughs & ideas.

**I guess I'll have to keep adding to this...
Just heard a few more good ones:

Would love to have one of those hats to run a race in!

 

I remember wearing my 45 record out!

Workout Wednesday

I made it to the gym before 8am this morning for an upper body workout (biceps, triceps, & back). Couldn't believe how sore my arms were from swimming laps yesterday.

For my cardio, I decided to dust off the 'ol Schwinn for a 30 minute bike ride around the neighborhood. I haven't ridden my bike in YEARS! I enjoyed feeling the breeze against my face & blowing through my hair. It was a different kind of freedom. I was definitely feeling my legs after a while, especially after my leg workout yesterday. Funny how some of the inclines I normally run felt like a challenge on the bike...you'd think it'd be the other way around. And thank goodness for "squishy" bicycle seats...just don't see how cyclists & triathletes do it!

Later in the evening, I returned to the gym for yoga. I was the only one there, so I got my own personal (more advanced) yoga session. It was so nice! Different positions from what I'm used to on my yoga DVD. I almost didn't go for yoga...glad that I did, though.

Tomorrow, I return to my orthopedic doctor to find out the results of my MRI. Hoping I'll be free to run...can't wait to hit the pavement again!

Happy National Running Day!

Unfortunately I wasn't able to celebrate with a run (doctor's orders), but my heart sure was there!

While I was hanging out by the pool, I was looking for a running related story to read on my Kindle. I found "R is for Running" by Ray Charbonneau, and it was FREE! Who doesn't like checking out something that's free? If you don't like it, you can stop reading it...you haven't lost any money.

Anyhow, back to "R is for Running". It was a short & sweet little read that breaks down the letters of the alphabet as they pertain to running. I could relate to some of them. Then I got to thinking...why not come up with a list of my own that relate to ME. So here goes...

A is for the Amazing feeling I get when I finish a race, and Active Headbands.
B is for Breakaway Running...the best local running store in Memphis, Braaap bars, Body Glide, and Blogging.
C is for Carbo-Loading, Cupcakes (for a reward every once in a while), Compression socks, Chica Bands, and Cumerford Progressions.
D is for Dri-Fit from Nike.
E is for the Excitement at the beginning of a race & Early morning runs.
F is for Friends I've made from running & Foam rollers.
G is for Garmin & Gu.
H is for Half-Marathons & Hating those Hills!
I is for IT Band Syndrome!
J is for the Joy I get from running.
K is for Keeping motivated.
L is for Long runs & the Love of running.
M is for the Mizuno Wave Riders I run in & Medals.
N is for Nike clothing, Nuun hydration & Ninja Cat (that sneaks up on us during a run)!
O is for running Outdoors.
P is for Pushing myself toward new PRs, Pilates, Pancakes, and Pocket Fuel.
Q is for strengthening my Quads & never Quitting.
R is for Registering for Races, Ryno Power Supplements, Rock My Run music, & #RunChat.
S is for Squats, Speedwork, SPIbelt bib belt, and getting/sacrificing Sleep.
T is for Training and Thomas' cinnamon-raisin bagels I eat before a race.
U is for Ugly looks in race photos and Undoing stress.
V is for Visor and my favorite running Vest.
W is for WATER, WATER, and more WATER!
X is for the eXhilarating feeling you get while running.
Y is for Yoga.
Z is for Zany socks & costumes I've worn.

Tackle it Tuesday

I must admit...I was starting to think I wasn't going to tackle much! Since I've been unable to run, I haven't made myself stick to a strict schedule of going to bed & waking up. I've been staying up LATE...or at least late for me...11:30, 12:00, sometimes 1:00am or after. Let me just say that it's starting to catch up to me!

My alarm was set for 6am. I got up with every intention of getting ready for the gym. Came into the kitchen to grab & eat a granola bar. Then I made the mistake of sitting down on the couch...IT WAS ALL OVER THEN! Somehow my head just mysteriously wound up on the couch pillow & my body was horizontal...and my eyes were closed. I thought maybe 15-20 minutes had passed....uh....no....more like a few hours! I was so mad at myself.

I decided to just hang out by the pool. I figured I could at least get in a little bit of a cardio workout by swimming laps. Let me just say...the sun needs to hurry up & warm the pool up...the water was FUHREEEZING!!! I sucked it up anyway. I swam several laps from one end to the other, treaded water in the deep end with a running motion, then swam the circumference of the pool 10 times without touching the bottom or the edges. That was a workout!

While getting ready for my dental appointment, I had made up my mind I was going to the gym afterwards to tackle a leg workout. So what if it was a little more crowded...so what if all the guys from the electric department were there at that time. I was at least going to work my legs since that's part of my rehab. I've learned now, after this injury, I MUST do more to strengthen my legs & glutes.

I warmed up 10 minutes on the elliptical...only felt a twinge here & there in the side of my knee. Did the squat machine, leg presses, inner thigh squats (plie type) with weight, leg extensions, abductor & adductor machine, and glute machine. Finished up with a little more elliptical. Once I got home, I tackled P90X Ab Ripper X.

Tomorrow I will tackle arms at the gym...earlier in the morning. That means I've got to force myself to go to bed earlier.

So how did you tackle your Tuesday?

Ten Commandments for the Runner...

I tried to post a motivational/inspirational poster...showed up for a bit, then it wouldn't display. Retrying from my iPad, so more than likely the pic will be at the bottom. Goes to show I'm still blog-illiterate. I'm slowly learning...just like my students.

1.  Yes, others may be faster than you, but there are others wishing they could be like you!

2.  I once said this, but I can now say I was WRONG! I am proud to say...I AM a RUNNER!

3.  Even runners need their beauty sleep, especially those of us that are out the door by 5am & teaching by 7:30!

4.  Enjoy the Rest Day with a foam roller, the Stick, Dr. Teal's Epsom Salts, and cool ProCompression socks.

5.  This one I'm currently struggling with. I guess because I never was involved in athletics in high school, things are starting to catch up with me. I'm not used to aches, pains, & injuries. During my training for my 1st Half, I had some ankle pains, but managed to work it out. For my 2nd Half, my PT taped me up the proper way & I hurt within the first mile...I fought through it though...had to walk once due to lactic acid & once because of the ankle. After running my 10miler, I started having hip & knee pain...that's where I'm at now...was diagnosed with IT Band Syndrome...got that worked out, but still having a grinding feeling in the side of outer knee when I attempt to run. Why can't we all just be invincible???

6.  I guess because I drink so much water at work, that I rely on it while running. I run with an Amphipod 10oz hand-held neoprene water bottle filled with grape-flavored Nuun. I can't even do plain 'ol tap water anymore.

7.  Definitely don't wear cotton! I wear Nike dri-fit products or these great North Face Vapor Wick shirts that I get at the MOST AWESOME running store in MEMPHIS...BREAKAWAY RUNNING. They feel like a 2nd skin they are so light-weight. They come in the coolest colors & have Breakaway's logo on the front & some catchy saying or MEMPHIS on the back. The best part is being noticed at the races while wearing one!

8.  One must get fitted properly for shoes! Go to a specialty running store...not a chain store! Again, I see my peeps at Breakaway Running for shoes & proper socks...can't forget the socks! I learned after major blisters last year, the only way to go is Swiftwick socks!  Made ALL the difference in the world!

9.  Can't stand getting in a rut & running the same rut. During my training, I loved switching it up. I ran the golf course with some inclines, the grounds of the local Mental Institution, and the highway.

10. If you keep at it, your time WILL come! You will earn that medal! Though the real medal is that sense of PRIDE!

Not so Sunday Funday...

I must admit, I've been pretty lazy over the weekend, with lots of napping. Since I haven't been able to run, I haven't really set a schedule for getting up and doing things. Haven't been in the gym since Thursday (arm workout). I have done my PT thera band exercises 'til my hips burned. I made myself get up and do 50 minutes of Pilates yesterday...felt much better afterwards & even did some walking lunges up & down the hallway several times (haven't done these in a while).

I told myself I was going to get up early and go to the gym this morning (I also said that yesterday too), but I turned my alarm off & rolled back over, which is so unlike me...usually I pop right up when I hear the alarm. Since it was cloudy outside, I made myself get ready & go to the gym...glad I did! I had the ENTIRE gym to myself for my whole workout (an hour & a half)! No fighting for equipment! No interruptions! It was so quiet & nice. The owner was there doing some office work...he couldn't believe I had the whole place to myself. I'd never been up there by myself before. No lights were on in the front part where the cardio machines are, but there's plenty of light with all the windows. When I went to the back for the weights, only a few lights were on...I didn't see any switches. I didn't ask the owner to turn them on either...there was enough light to see myself in the mirror & I was actually kind of enjoying the darkness. Just me, my music, and my workout. I was in the ZONE! Was just totally focused on getting it in & getting it done!

Got a great upper & lower body workout in. I incorporated both since I have an EARLY, 6am early, MRI on my knee in the morning. I've been adding more leg workouts each time to build up strength in my glutes, quads, hips, & hamstrings...I don't want to go through IT Band Syndrome again!!! I forgot how much I enjoyed working out my legs...but man did I feel my glutes from those walking lunges yesterday! The poster below says it all!

At the end of my workout, I received a text from a friend giving me an update on one of our friend's that has been in the hospital since Friday. Tomorrow morning she will be having a biopsy. This has definitely put things into perspective for me! Definitely makes my running & knee issues seem so minute & trivial!

If anyone out there is reading this...I ask that you say a little prayer for my friend & her family.

It's OFFICIAL! St. Jude Half, Here I Come!

I stayed up 'til midnight, June 1, for Open Registration for the St. Jude Half-Marathon...and I WILL be running it this December! I registered as a Classic Level Hero, which means you aren't required to fundraise, but if I raise $100 for St. Jude I get the privilege of wearing & being recognized as a St. Jude Hero. Surely I can raise $100 between now & December!?!?

I tried to sign up for the Half last Summer, but it sold out so quickly...that's why I made it a point to stay up late to register. Now I just have to figure out what's going on with my knee so I can hit the pavement again soon!

Check out the website for the St. Jude Marathon Weekend & all the great things St. Jude Children's Hospital does: http://www.stjudemarathon.org