Yoga and Running; Plus Some Swimming!

Stand in Mountain Pose.  Dive forward.  Come up to a flat back.  Fold forward again.  Breathe.  Step back to downward facing dog.  Hold here.  Take a few deep breaths.  Come forward to plank pose - top of a push up.  Keep your elbows in and slowly lower to Chaturanga.  Breathe.  Come to upward facing dog.  Breathe.  Flow back to downward facing dog.

Sound familiar?  If so...you know what I'm talking about.  If not, it's a Sun Salutation in yoga.  

Running and yoga are a perfect combination because runners can use yoga to lengthen the muscles that are shortened from repeated running motions.  Yoga also helps runners increase their range of motion {which I need in the Achilles area}.  

As I was researching the correlation, I came across two good articles that talk about how these two activities can come together hand in hand for the positive benefit of the athlete. 

Yoga for Runners

Strike a Pose - From Runner's World

This summer, I started going to yoga classes at The Yoga Loft of Bethlehem.  Even though I have been doing yoga on my own several years, these classes and the awesome instructors are teaching me the proper ways to safely and efficiently carry out poses, and I am enjoying every second.  Running has wreaked havoc on my body over the years...recently with hip and IT band problems over the winter, and continuing on to my never-ending Achilles issues this spring/summer.  I feel that I need an intervention...and yoga is just the key.

I'm not getting any younger {I will be 38 in less than two weeks} and my body often tells me so.  When I go to yoga, I am probably one of the least flexible people in the room.  Last night at class, I determined that my right side is definitely less flexible than my right.  Makes sense -- the IT band tightness and my Achilles tendonitis both are/were on my right.  

It is my goal to go to at least one yoga class per week...two if I'm lucky!  It is my hope that by partnering the two {running and yoga}, my body will thank me in the long run.  

On another note...I am still swimming.  This morning, I got in a really good workout at the pool with Jesse.  

We did an increasing pyramid in the beginning, climaxing with a 500 yard long swim, and then coming back down with a decreasing pyramid.  At the end, we did some really short and fast intervals. 


Here's the workout:


Warm-up - 150y


2 x 150y - 2:44.6, 2:47.6  {1:00 rest in between intervals}


2 minutes rest


2 x 175y - 3:16.9, 3:10.3  {1:15 rest in between intervals}


2 minutes rest


2 x 200y - 3:44.3, 3:40.5  {1:30 rest in between intervals}


2 minutes rest


500y swim


2 minutes rest -- {Note: the times below were to be faster than the ones I did in the beginning of the workout}

200y - 3:34.69 {1:30 rest}

175y - 3:08.3  {1:15 rest}

150y - 2:44.3 

2 minutes rest

2 x 75y - 1:16.1, 1:14.9  {45 seconds rest}

2 x 50y - 46.37, 45.32  {45 seconds rest}

2 x 25y - FAST!!   19.5, 19.5  {45 seconds rest}


Cool down - 100 yards



Phew...I'm tired now!!  Time to start the day.  Have a good one!

~Tracy





 

Summer Clothes Cleaning

Good morning!  

How are you today?  I'm ok.  This morning I set out to do a 4 mile run, my most since this whole Achilles tendonitis thing started, but I only got in 3.  I am starting to get really bummed because the pain has gotten a little better, but with everything I am doing {stretching, icing, PT}, it should be gone...in my opinion.  I asked John {the PT} today and he said it is just taking longer to heal due to the location of the inflammation.  I have a follow-up doctor's appointment on Monday with the orthopedic surgeon, so I will have a few questions for him when I go there.  

While at PT, they put me in this "sling-like" contraption to really get a thorough stretch.  They can adjust the level of intensity, and once they have it at the desired setting, I sit there for about 5 minutes {it seems like 55!} while my Achilles stretches.  Take a look...

Let me just say...I'm glad when the timer rings! 


As for today's post...I did some clothes cleaning yesterday.  It took me all afternoon to go through my closet, drawers and bins to try on and decide to whether keep, pitch or sell my wardrobe.  Since Christmas, my workouts have really picked up and by doing so, I lost at least a size...maybe two.  So, most of the clothes in my closet are too big.  I know that's not a bad problem to have, but I did have my work cut out for me while going through the process.  

After it was all said and done, I am giving away three full garbage bags to the thrift shop and I have all of this to sell at our yard sale in a few weeks...

  
My husband thinks it looks like a store!

I have to admit, I am not a neat knick.  Nor do I need things to be in perfect order.  But when I do get to go through my things, it feels so gosh darn good to toss things out and put things back in their places.  This is something I do every summer with not only my clothes, but the girls' clothes as well.  As a matter of fact, in the summer, I am pretty much a tornado that spins through the house.  


Among my clothes and accessories, I found these...

...my old college uniforms.  You see, school always ended at the beginning of May, but we didn't have the NCAA meet until the end of the month so school was closed by the time we were finished with our season.  Hence...the collection of singlets that I still have and cherish.  


Last night, Payton and I had a girls' night.  Fred went to the Lehigh Valley Iron Pigs game to see Philadelphia Phillies' Chase Utley rehabbing in the minor league.  We decided to do our favorite...Panera Bread and a Red Box movie.  I got my usual...Chicken Tortilla soup and a piece of bread, while Payton got her fav...Broccoli Cheddar soup.   

And for dessert...Low fat Peanut Butter Pie yogurt with graham crackers and peanut butter cups on a cone {obviously}!

  
On the agenda for today: baking a few treats for our cabin retreat this weekend and a committee meeting for the LVHN Marathon for Via, plus Laurel's yoga class in the evening.  I hope you have a great day!

Enjoy!

Tracy 







    

Swimming and Some Coffee

Good morning, everyone!


I hope you're having a good day so far.  Yet again, I went over to the pool for a workout earlier but I decided to not run since this weekend, running is the only thing I will be able to do at the cabin.  For workouts, I'm thinking that this week will look like this:

Today: Swim

Wednesday: Swim and run

Thursday: Swim

Friday - Sunday: Run

Again....this is what I HOPE to accomplish!! 

I'm also hoping to sneak in a yoga session at some point, but that may not happen.  We'll see...

So for today's workout, Jesse had me do about a mile and a half worth of pool time.  I was pretty tired after some of the intervals because not only is the distance increasing, but I am getting faster as well.  

 

 

Workout du jour: 

150y warm-up
6 x 50y as part of the warm-up on 15 seconds rest {not timed}

Set One:
100y - 1:44.9 {1:00 rest}
2 x 25y - 19.79, 22.01  {30 seconds rest}
100y - 1:44.6  {1:00 rest}
100y - 1:43.5 

2 minutes rest

Set Two:
150y - 2:45.6  {1:15 rest}
2 x 25y - 20.6, 22.3 {30 seconds rest}
150y - 2:43.8 {1:15 rest}
150y - 2:43.2 

2 minutes rest

Set Three:
200y - 3:43.1  {1:30 rest}
2 x 25y - 20.2, 22.2 {30 seconds rest}
200y - 3:39.2 {1:30 rest}
200y - 3:37.6 

2 minutes rest

400y swim / Cool down {not timed}


The purpose of the two short 25 yards in the middle of each set was to make me a little more tired when completing the final two intervals.  It worked!  I was really exhausted...especially after the first set.  I think I eventually got into my groove and just plowed through the rest of the session.  I really like swimming 200s...call me crazy!

Now as I type this...I am enjoying a delicious cup of Dunkin' Donuts coffee and I just devoured some Greek yogurt with fruit.  That's the one thing about swimming...I have a ferocious appetite after the workouts!  

All you runners...what do YOU think of cross-training, such as swimming?  Have you ever tried anything else besides running?

Enjoy your day!  


Tracy

 

A Family Wedding

Hello!  I finally had a moment to post on my blog because the past two days have been filled with running, swimming, errands and housework, and....a wedding!

Yesterday, our family headed to Ephrata, Pennsylvania for my husband's niece's wedding.  The girls were so excited because neither of them have ever been to a big wedding before.  They each got new dresses and shoes and they were set! 

The ceremony was held at a nice church in a residential neighborhood.  Emily {the bride} was telling us that she had to buy and refurbish an old dresser to use as an alter since this particular religious denomination doesn't have an alter in the front of the church.  She decorated it with simple flowers, along with the cords that were used in the cord ceremony.

We had a chance to take some photos before the ceremony so here is one of my daughter and me...

Emily looked so beautiful!  Both her dad and stepdad walked her down the isle.  You know, I can never figure out how to get a perfect picture of the bride walking.  If anyone has any tips...I would love to hear them!

When all attention is drawn to the bride, I like to look at the groom.  It's amazing to see the complete adoration and love in his face as he sees his bride emerge from the back of the church.

Afterwards, we posed for a few photos while waiting for the bride and groom to come outside. 

Beth {my fav sister-in-law} and I got together for a pic too!

The bride and groom left the church in a vintage car that said "Just Married" on the back.  It was adorable!

The reception was held at The Inn at Leola, which was a short drive from the church.  The place was a perfect combination of old and new which is my kind of style.  

While inside, we had beverages and appetizers.  We stood around this little table for most of the cocktail hour and it was fun just chatting with Fred's family since we don't get to see them too much.

Emily is a big Pinterest fan so many of her ideas for the wedding were taken from that website.  For example...she made this picture/chalk board out of an old window and she used it to display the evening's menu.

   
The table settings were gorgeous and she got the idea for these centerpieces from Pinterest as well.  Beth told me that Fred's brother cut all of the wood that served as the base.  {I was playing with that selective color setting on my camera again.}

For dinner, we had roasted chicken, mashed potatoes and stuffing and vegetables.  

There were two flavors within the different layers of the cake and we all shared the slices among our table so everyone got to try each one...red velvet and white cake with chocolate chip.  

After dinner, we danced and danced until it was time to go home.  Shortly after our ride home began, the girls were asleep and Fred and I were talking to each other to stay awake.  Everything was simple and elegant and we had a wonderful time celebrating the marriage of Emily and Kurt. 

This morning, we were all feeling a little groggy, but I mustered out of bed to do another three mile run before hitting the pool.  My last mile was quite a surprise.  I felt like I was moving...but I didn't think I was moving 6:31/mile fast!    

After my run, the girls and I met Jesse at the local pool for a workout and Payton was able to swim around this time so that totally kept her occupied.  Today's workout consisted of some longer intervals and swims since I haven't been in the pool for two days. 

Here's what we did:  

150y warm up

3 x 200y, with a new interval to begin every 4:45

#1) 3:43.8

#2) 3:43.4

#3) 3:41.05

2:00 rest

300y swim, not timed

2:00 rest

3 x 150y, with a new interval to begin every 3:30

#1) 2:45.6

#2) 2:39.55

#3) 2:37.69

2:00 rest

350y swim, not timed

2:00 rest

3 x 100y, with a new interval to begin every 2:15

#1) 1:45.8

#2) 1:43.4

#3) 1:43.4

2:00 rest

400y swim, not timed {includes cool down}

So now that this post is getting insanely long, I should better go and get dinner together.  I hope you have a great night! 

Tracy

BrewWorks Date Night and Three Miles

So far, I have been lazy.  There is so much that I could be doing around the house, but I just don't feel like doing any of it!  Ever get that feeling??  

Last night, Fred and I had a date night and we hit the Bethlehem BrewWorks.  This place is always sentimental to us since it was where we ate on our first date.  Since we had no kids, we trekked downtown for a relaxing night out.  

We started with an order of their Brewschetta and a carafe of red sangria.  This beverage came as a recommendation from the bus boy at The Edge from a few night's ago.

Fred ordered a NY Strip Steak with a piece of spicy corn on the cob.  It was cooked to perfection!

I ordered the Chicken Lettuce Wraps from the appetizer menu as my meal with a spicy Apricot Chipotle sauce on the side.  I ate one out of the three wraps on my plate and brought the rest home because I was full from the appetizer and sharing part of Fred's meal.   

We had such a nice and relaxing evening.  After dinner, we came home and watched Jennifer Aniston's Wanderlust movie.  I have to say...I wasn't a fan.

This morning, I got up and opted to go for a run.  Before I headed out the door, I went on the Stairmaster for about 8 minutes to warm-up the Achilles.  This little trick has helped ease the pain on morning runs.

I was able to run three miles.  I felt it during the first mile or so, but then it was great!  Don't be fooled by the pace on the watch.  My third mile was run in 7:49 and the last tenth of a mile was quicker {7:08 pace}.  

I think tomorrow I will shoot for another three and then gradually pick up the mileage throughout next week if it feels well.  


Finally, for lunch today I took last night's chicken and lettuce and made myself a sandwich with Cooper Sharp cheddar cheese and toasted bread.  It was delicious!

Ok...I guess I should become productive and do some laundry...or something...


Have a great day!


Tracy

Early Swim and Some Yoga

Happy Friday! 

I'm coming off a morning of swimming and yoga and boy, oh boy...I'm tired!  Today's early pool session consisted of some shorter and faster intervals.  From the moment I started swimming, I could tell that my arms and legs were heavy from yesterday's workout, but I pushed through because I knew that I probably wouldn't be in the pool this weekend.

After swimming, I hit a mid-morning yoga class with Lauretta.  Before hand, I was playing with my new camera and it has this very cool function called "selective color."   You can select a specific color from a rainbow of choices, and depending on which one you choose, that will be the only color that will show and the rest of the picture will be black and white.  Check it out...

Set to green:

 

Set to magenta:
 

I arrived to yoga a tad early, so I spread out my mat and just laid there for a few moments, soaking in the peace and quiet.  It felt so good!  

Here's Lauretta... She got in a few miles before class...Lucky!

Since my upper body was so tired, I struggled through the class...but the last pose we do {Savasana} is all worth it!  

When I got home, I was starving!  I made myself a turkey and cheese sandwich on Tuscan bread with lettuce and a smidge of light mayo.  On the side, I had my favorite baby dill pickles and some grapes.  For this photo, I tried the "cuisine" setting on my camera.  Basically, this is a macro setting and it brings the images in for a close shot.    

I think now is a great time to take a little nap.  I have no children and the house is silent, so that is exactly what I will do.  


I hope you have a great day!


Tracy

 

 





 

A Hot Run, a Swim and a New Camera

Hello and Happy Thursday!  It's still a scorcher outside and right now, I'm living it up in the AC.  

This morning, I tried to run again before my pool workout.  Jesse met me at the local high school and we set out to do an easy 2 -3 miles.  In the beginning, my Achilles hurt a little bit, but after a half mile or so, it loosened up.  He came up with a good word to describe how I'm feeling...it's "tender."  My Achilles doesn't hurt {per say}, but I can feel it's there so I thought "tender" was a pretty good word to label the feeling. 

After our run, I hit the pool for a workout.  Today, he combined longer intervals with shorter ones for a total of 800 yards per set.   

Here's what I did:

150 swim/warm-up

500y - 10:23, 1:30 rest

{3 x 100 at 35 seconds rest}

100y - 1:47.2

100y - 1:47.2

100y - 1:47.1

2:00 rest

400y - 8:13, 1:15 rest

{4 x 100 at 35 seconds rest}

100y - 1:46.6

100y - 1:47.9

100y - 1:48.6

100y - 1;48.0

2:00 rest

300y - 6:11, 1:00 rest

{5 x 100 at 35 seconds rest}

100y - 1:47.5

100y - 1:47.5

100y - 1:46.3

100y - 1:44.69

100y - 1:38.63

100 cool down

For some strange reason, I was getting some minor toe cramps during the 100s in the second set so I took a short break and then I was good to go.  I think I may have been dehydrated from this vicious heat we're having.  Note to self:  hydrate, hydrate, hydrate!  During the last few 100's I was really getting tired, but some how, some way, I pulled out a few good intervals and finished strong.  I was glad once it was over! 

My Achilles was a little sore after all of the calorie-burning I did, so I iced it while taking in "The View" on TV.  Courteney Cox was a guest, so that was a score!  I like her.  

Willsey was hanging out with me on the floor too.

He felt the need to supervise the icing of my Achilles.  Note the blister on the back of my heel -- that is the war wound that I got from icing too much!  

 
After all of this, I headed to a local camera store to purchase a small digital {point and shoot} camera that takes good pictures in low light places such as restaurants.  I came home with the Nikon Coolpix S3300 in red.  I am so excited to try it out and experiment with the cool features and I will be sure to do a review in the next few days.  
 
For the rest of the day, I think I am going to hang out by the pool and relax.  I haven't done that since I've been off and I think I deserve a break.  

What are you doing for the rest of the day?  Make it a good one!  

Tracy