Author Archives: jruff81

Be a Better Shredder: 3 Exercises for Snowboarders

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Forget all the fancy gear; do you really have what it takes to stay on your feet and avoid injury while hitting the slopes this season?

Mimic instability and build endurance by adding a few new moves to your existing workout routine, and it just might mean the difference between a great day of runs and having to call it quits early.

Billy Polson, founder and co-owner of DIAKADI (San Francisco’s largest personal training gym) recommends the following three exercises to condition, strengthen and help prevent injury prior to making your way to the mountain.

The best part? All you need is a BOSU ball, a balance board (or short plank of wood) and two weights.

1. Lean with it, rock with it

Place the balance board on top of the BOSU ball (flat side down) and hop up on it, spacing your weight evenly between both feet. Bend your knees and rock side to side, shifting your weight slowly, holding your core tight to maintain balance. Do this for 60 seconds.

2. Take it up a notch

Grab your two heavy weights, and step back up onto the board, finding your balance and holding in a squat position. Holding your arms at your sides, start lifting weights slowly up to shoulder height, then back down, while maintaining and proper form. Perform 2 sets of 15.

3. Practice your moves

After your last rep, drop the weights, go into a deeper squat, and hold. Practice shifting weight onto your toes, just like you are taking a turn on the mountain. Add some toe turns, move your weight into your heels, then back to your toes. Shift from side to side, practicing your turns and conditioning your legs for long runs. Do this for another 60 seconds.

Here’s a video of Billy demonstrating some of the moves. Happy shredding!

Have you hit the slopes yet this season? 

I Feel the Need…the Need for (Chia) Seed

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As I was reviewing my goals for 2015 the other day, it struck me that there’s one, big gaping hole: Nutrition!

Between all the talk about training, racing, facing fears and choosing new challenges, I neglected to address the fact that fuel is a critical factor in overall health, performance and being able to push yourself.

And nothing against people — I’m looking at you, Chad Johnson — who claim to flourish with fast food, but I have a feeling that a diet chock-full of Big Macs would only land me in Big Trouble.

So as part of my “train smarter” goal, I’ve been reading this book and doing a lot of thinking about food as fuel. Not only trying to weed out a lot of processed junk (you’d be surprised how tough this can be!), but also attempting to consume more nutrient-dense foods — i.e. those that deliver the biggest “biggest bang for the buck,” meaning lots of nutrients for relatively few calories.

That’s where chia comes in. No, I don’t believe it’s a nutritional silver bullet, but it is purported to have twice as much protein as most grains and five times more calcium than milk. Factor in some good amounts of omega-3 and omega-6 fatty acids, soluble fiber, potassium and antioxidants, and I figured it’s a good addition to my healthy-eating regimen.

So what do you do with it? Well, here are four simple ways I’m slipping this little seed into my diet:

1. Chia-Specific Recipes: You may have seen my recent recipe for overnight oats, which has since become a family favorite for the tapioca-pudding-like texture, but there are countless ways in which chia can be used in recipes; check out these over at BuzzFeed.

2. Sneaky Substitutions: Simply swap in chia seeds for eggs or oil in recipes by mixing a tablespoon of chia seeds with one-quarter cup of water; use as a thickener for soups, sauces and puddings; or add chia seeds to an herb, seed or granola mix to bump up the nutrient factor.

3. 10,000-Year-Old Red Bull: In his book, Born to Run, Christopher McDougall studies a tribe of the world’s greatest distance runners and reveals their secrets — one of which is a drink called Chia Fresca (or iskiate), which features chia.

4. On-the-Go Snacks: Nope, it’s not just in the bulk food section of health food stores; chia’s now mainstream and in a number of products — just make sure it’s nothing super-processed or sugar-laden.

My new favorite mid-run snack are these Mamma Chia Squeezes (low in sugar, and all-natural chia + fruit + veggies), and instead of juice, I’ll grab one of their Vitality Beverages, which has added benefits of omega-3s, antioxidants, dietary fibers, as well as complete protein, calcium and magnesium.

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Have you jumped on the chia bandwagon? 

Portland Fit Fix: Lift, Tone and Burn at PureBarre Pearl District

Credit: PureBarre Pearl District

Credit: PureBarre Pearl District

Who knew you could sculpt a strong, lean physique by barely moving a muscle?

Well, you can; it comes in the form of PureBarre, a total-body workout that fuses together elements of ballet, Pilates, yoga and pure shake-inducing wonderfulness into one 55-minute session.

Founded by dancer, choreographer and fitness guru Carrie Rezabek Dorr, it’s actually the largest, most established barre franchise in the nation, with more than 200 studios across the country, and more opening every month. Who knew?!

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Now, I’ve got to admit when I first caught wind that a new barre studio would be opening in the Pearl District this winter, I remember thinking that Portland needed another barre studio like we need more fixed gear bikes, waxed mustaches and Mason jars.

But soon thereafter I was introduced to Ally Coucke, owner of Pure Barre Portland – Pearl District, who assured me that her studio’s method emphasizes more “athletic” movements — so much so that pro footballers, such as Brent Celek of the Philadelphia Eagles, take classes in their-off season to help hone their strength.

My ears perked up at that. Ok, I’ll keep an open mind (a.k.a. if it can make me a stronger runner and help lift, tone and tighten, it’s worth a shot). 

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Sure enough, Coucke was true to her word — my skepticism has been turned into fanaticism after just a few classes with the lovely ladies at this studio.

You see, PureBarre utilizes the ballet barre to perform a series of small, isometric movements that are focused on lifting your seat, toning your thighs, abs and arms — basically, all those trouble spots in need of targeting.

After starting with a brief warm-up, which utilizes some light weights for arm work, the structure of each workout is the same although the the exercises vary from class to class: thigh work, seat work and core work followed by a glute sequence (my favorite!) and some final stretches during the cool-down.

And while we all know there’s no such thing as isolated spot-toning, when combined with a healthy diet and exercise regimen, PureBarre has been met with consistently rave reviews when it comes to sculpting muscles, improving posture and creating an overall leaner look.

I can vouch for this myself — after just a few weeks of classes, I’ve certainly felt a difference in the way I feel and how I carry myself. But I’ve also noticed that my hips, thighs and butt are also, ahem, carrying themselves a bit differently, too.

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But that’s just the tip of the iceberg when it comes to some of the other benefits you can experience when bellying up to the barre:

  • Since the technique is low-impact, your joints are protected by avoiding any bouncing or jumping
  • Each strength section is followed by a stretching section in order to create long, lean muscles without bulk
  • The concentration needed gives mental benefits similar to those obtained by the practice of yoga or meditation
  • All classes are the same level, as the technique was designed to work for people at all levels of fitness
  • Instructors keep things fresh and exciting by adding new moves and constantly changing music

And did I mention just how great the instructors are?!

Credit: PureBarre Pearl District

Credit: PureBarre Pearl District

Having people at the helm of a studio who are warm, approachable, knowledgeable and who don’t take themselves too seriously has created a strong sense of community and makes PureBarre a safe haven for those in search of a supportive, effective, fun workout experience.

Coucke also knocked it out of the park when designing her space; from the custom-made front desk, bench and storage cubbies made of reclaimed wood to the vintage lighting and decor in the hallways to the Edison-inspired chandelier in the classroom, it’s something you’ve got to see for yourself to fully appreciate.

Transform your body, balance your mind — and challenge whatever you thought you knew about barre in the process.

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Single classes are $25 a pop, but new students can sign up for a month of unlimited classes for only $99. PureBarre also offers multi-class packages and specials for brides and new moms, which you can view here.

For more information on the technique or to find a location near you, visit PureBarre.com.

Recipe: Blueberry Chia Overnight Oats

Ch-ch-ch-chia!

If you’re a child of the ’80s, like me, that’s probably the first thing that comes to mind when you hear people talking about chia. But these tiny, nutrient-packed seeds are much more than the green, grass-like fur growing on those nostalgic clay figurines.

A staple for centuries in the Mayan and Aztec diets, they’re again popular with healthy eaters as a great source of fiber, omega-3 fatty acids, calcium and protein, plus a host of vitamins and minerals.

I’d never had ’em before, so my sister and I decided to experiment over the holidays. Our result was a hit with everyone the next morning!

Blueberry Chia Overnight Oats

Ingredients:

  • 1 cup oatmeal
  • 1 cup Greek yogurt
  • 1 1/2 cup of your favorite milk (cow, soy, almond, etc)
  • 8-10 tsp chi seeds
  • 1 cup blueberries
  • 8-10 tsp maple syrup
  • 1 tsp vanilla
  • 1 tsp cinnamon

Directions:

  1. Combine all ingredients in a medium-sized bowl, stirring well to incorporate.
  2. Pour into separate cups and cover, or place covered bowl in the refrigerator (overnight, if possible).
  3. When you’re ready to eat, give it a quick stir. Serve with your favorite toppings.

Some helpful hints: We opted for soy milk, instead of our usual cow’s milk, to add a little more flavor dimension.

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You can further adjust the amounts, depending on whether you want it sweeter, thicker or more chia-ey.

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Here’s how it looked just before I popped it in the fridge to set overnight; as you can see, it’s pretty runny.

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But, by morning, the chia seeds soak up moisture and get plump, so it almost has a tapioca-pudding consistency.

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Scoop into individual servings — this recipe makes 4-6, depending on how hungry you are…

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…and top with your favorite fresh stuff. We opted for strawberries, which were surprisingly sweet for mid-winter in Michigan, and sliced almonds.

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Have you experimented with chia seeds? Got any good recipes to share? 

January Goal Check-in and Couch-to-5-Miler Running Program

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January’s almost over, folks — how are we doing on all those New Year’s promises?

While I’m not one for resolutions myself, per se, I do have those five goals toward which I’ll be working this year. And I’ll be holding myself accountable via the blog, of course, so here’s a little update one month in:

1. Exercising (some self control):  I’m still managing some residual aches and pains — namely that nagging case of plantar fasciitis, occasional lower back pain and a tendon twinge in my wrist that just popped up — so I’m trying to restrain myself from doing too much too soon and am focusing on lots of cross-training and rehab while slowly ramping up my running, mostly on the trails.

2. Heart rate training: While I don’t monitor this for every workout yet, I have been using my Wahoo Fitness TICKR for spin classes and shorter road runs to ensure I’m staying well within my range. But if I want to see progress, I know I’ll have to start doing this more regularly with every sweat session.

3. Swimming: While I’m working on figuring out next steps, I’ve made it a goal to hit the pool once a week for a workout. So far…well, I’ve got to get after this one!

4. Racing schedule: It’s coming along, as you can see here.

5. Team LUNA Chix Portland Run: We’re official! Check out our website here, and don’t forget to mark your calendar for April 6, which marks our first workout of the season — runners of all ages/levels/abilities are welcome: Join us!

 In the meantime, though, a few of my teammates asked about pre-season prep, which got me thinking…why not create a quick-‘n-dirty Couch-to-5-Miler running program?

Couch to 5 Miler

Disclaimer: I’m not a certified running coach, and you should consult your health care provider before starting any program and adapt it accordingly. I have been running and training myself (for better or for worse!) for a while, though, so if I was starting from scratch after some time off, this is the approach I’d take.

Here are some helpful hints if you’re going to take this program on:

  • Cross training includes any non-running cardio activity, such as elliptical, bike, walking, dance, etc.
  • Strength training is optional, but recommended, and includes things like free weights, a kettlebell class or barre
  • Stretching includes foam rolling, yoga or simply your favorite series of feel-good stretches
  • Run pace should be *comfortable* — that is, don’t worry about pushing it right out of the gate; build a base first
  • Feel free to swap days around depending on your schedule, but try to avoid two consecutive run days

If you give it a shot, I’d love your feedback. Happy running, friends! 

10-Minute Bar-Based Core Blaster Workout

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I’ll let you in on a little secret: Ab exercises are my fitness kryptonite. As much as I love working out, I go deer-in-headlights at mere mention of the word “sit-up.”

But skipping out on my midsection isn’t an option; core strength is critical — not just for support and stability but, let’s face it, also fitting into this season’s skinny jeans.

My solution? Sneak in core strength training through a series of compound exercises (working several muscles groups at a time), rather than isolation exercises (working one muscle group), thus avoiding a mid-gym meltdown.

Enlisting the help of some innovative new equipment helps, too: Enter the ActivMotion Bar, which I’ve been experimenting with recently thanks to the folks at Fit Approach. It’s a weighted bar filled with rolling steel weights, which creates instability through a fluid-like motion to better challenge your body during some of your typical workout moves.

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Got 10 minutes? Try this bar-based core series — perform each of the five exercises below for one minute each, and then repeat the entire circuit.

Use a broomstick in a pinch, a weighted bar at the gym, or invest in an ActivMotion Bar if you want to kick things up a notch for at-home workouts.

1. Walking Lunges

Stand tall with head and feet facing forward and core engaged. Raise bar straight above head, straightening arms but keeping shoulders down. Keeping abs and butt tight to stabilize yourself, slowly step out with right foot into a lunge.

Make sure your knee doesn’t go beyond your toes, and try to keep both legs at 90-degree angles. Pressing into your front heel, lift up to a standing position; alternate sides across the room for 60 seconds.

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2. Bar Windmills

Again, start by standing tall with head and feet facing forward and core engaged. Press bar up with right hand, taking care to keep shoulder down and core engaged. Slowly bend to the left side, reaching for your left foot while keeping right arm directly above your right shoulder.

Pause for a beat before rising carefully back to a standing position. Repeat pattern for 30 seconds before switching sides and raising your left arm while bending to the right.

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3. Ab Roll-Ups

Lie on the floor with our feet shoulder-width apart, soles of your feet touching the ground, knees bent and core engaged (think about pulling your belly button through your spine and down to the floor). Using both hands, raise the bar above your shoulders — try to keep some softness in your elbow so you don’t lock out the joint.

Slowly roll up, one vertebrae at a time, keeping bar lifted toward the ceiling and core engaged. Once you’re sitting up, slowly lower back down through each vertebrae, keeping bar raised. Repeat for 60 seconds.

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4. Kayaker Twist

Sitting on the floor with your feet out in front of you and your knees bent, lift feet a few inches off of the floor (option to modify: keep feet on floor). Lean back slightly, but be sure to use core to keep spine straight — no hunching forward or arching your back.

Hold bar in both hands, and with a steady rowing motion, slowly turn to left side and dip the bar toward the ground. Lift back up and through center before twisting to the right and letting bar dip down on that side. Alternating sides, repeat for 60 seconds.

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5. Sumo Side Lean

Take a wide stance with feet slightly turned out. Raise bar straight above head with both hands, taking care to keep shoulders down and back straight. Lower into a sumo squat, checking to make sure that knees are in line with ankles and don’t extend beyond toes.

Slowly lean to left side without twisting; your body should remain in one plane when viewed from the side. Return to starting position and, keeping bar above head, lower to the right side. Repeat, alternating sides, for 60 seconds.

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For more information on this product, check out ActivMotion Bar’s website here.

Disclaimer: You’re doing these exercises at your own risk, so please be careful. If you’ve got an injury or concern, it’s best to consult with your health care provider and/or trainer to make sure you’re cleared to work out and are using proper form.

Portland Fit Fix: Getting Intense at Firebrand Sports

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Firebrand Sports founder Sara Stimac likes to say her studio’s not just in the business of changing bodies; it’s in the business of changing lives.

One rainy afternoon a few years back, she and her parents, John and Linda, sat down with a white board, a bottle of wine and a dream to do something different in the world of fitness. What resulted is their flagship studio in Portland’s Pearl District, which offers all-in-one workouts that fuse cardio, strength training, flexibility, endurance and core into its signature group fitness classes, Pyrolates and FireBarre.

I recently took Stimac up on an offer to come in and try one of her Pyrolates classes, and…well, this review will be pretty short since I can sum up the experience in just a few sentences…

What I expected: Look! The Victoria’s Secret models are doing it! A) What package can I buy to look like one of them, and B) How hard can this be??

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What I got: (Inaudible whimpering)

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Scared yet?

Nope? Well, then the first thing you need to know is that you’re going to get well-acquainted with the Megaformer, a 10-foot-long, 250-pound Medieval-torture-device-looking contraption that has been described as a traditional Pilates Reformer machine on steroids.

Students are encouraged to wear form-fitting clothing that won’t get caught in the machine. Grippy socks are mandatory — not only for hygiene reasons, but also to give you some traction when you’re strapped into the device and looking for some additional leverage when performing certain moves.

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Next, you’ll also get a crash course in the high-intensity-yet-zero-impact Lagree Fitness method (Firebrand is the first and only studio in Oregon licensed to offer it), which strengthens and elongates the muscles without adding bulk, improves endurance, jump-starts the metabolism, burns fat and increases flexibility.

Lagree was founded on the principle that you don’t need more time to workout; you simply need more intensity in the workout. The method claims to combine up to five hours of traditional exercise into one (very tough!) 50-minute class.

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Finally, expect to get your butt kicked — surely, swiftly and out of your comfort zone. You’ll do some familiar poses, such as planks, pikes, squats and lunges, but in a very controlled manner with the addition of small, yet super-subtle movements using weighted pulleys and/or a spring-loaded board.

Inevitably during each segment, I found myself slumping over, my body involuntarily shaking and crying, “Uncle!” as Stimac cheerily circled around the room making form corrections. And right as I was about to collapse, she’d ask us to start pulsing up and down in one-inch increments. Cue full-body meltdown mode.

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Your brain will be screaming at you to stop, and your muscles will be shuddering from failure. But if you take the recommended three classes per week, Stimac says you can expect a stronger, leaner, tighter frame that’s more flexible and resistant to injury.

For the faint of heart? Maybe not. But if you’re short on time and want a results-based workout, Stimac promises to make your knees buckle and keep you coming back for more!

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Wanna feel the burn? First-timers can take a class for $15, and the regular drop-in rate is $30. For more information, visit FirebrandSports.com.

How I Run: Inside Tracker’s Jonathan Levitt

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I first bumped into Jonathan Levitt in the Twitterverse, which always reminds me how small a world it is that we live in. We connected over the fact that he works for a fitness start-up, and got nostalgic after chatting further and realizing he lives in the same town I did while in Boston (Allston) and is a member of the November Project tribe there.

After hearing about his big running goals for the next year, I asked him if he’d share some of the details via How I Run. Here it is, in his own words:

“Growing up playing hockey and baseball, the last thing I had ever imagined I’d enjoy was running. I was watching the 2013 Boston Marathon in Wellesley, seeing thousands of runners go by at the 13.1 mark. I thought if tens of thousands of normal-looking people (I’ve since learned runners are not “normal”) could run a marathon, why couldn’t I? Just a few weeks later, the One Run For Boston began, a cross country relay uniting runners from LA to Boston. It was then that I fell in love with running and even more importantly, the incredible community that exists.

A few weeks later, while out at a bar after a Red Sox game with a few new One Run For Boston friends, somebody brought up November Project. I had heard about it on Twitter, and had been interested in going. At around 11:30pm, we all agreed to show up the next morning, bright and early (6:30am!) at Harvard Stadium. Since then, my November Project friends have inspired me to run longer, stronger and much much faster. Since joining, I’ve run my first marathon, a few halfs and many other races.

I’ve been working in the health and fitness industry for three years now, and currently work at InsideTracker, a personalized health and science analytics company that monitors your nutrient and hormone levels to provide recommendations on how to help optimize performance based on food and lifestyle changes.”

1. What’s your favorite route? Anything along the Charles River in Boston!

2. What shoes do you wear? New Balance 1400’s for speed work, and Altra Zero Drop Torins for distance.

3. What other run gear can’t you live without? Garmin 220, ENERGYbits and November Project #GrassrootsGear (see photos!)

4. What’s your best time-saver or “runhack?” Run in the morning before other things get in the way!

5. What running-related thing are you better at than anyone else? Tweeting, which is often done while running. I’ve received so much free stuff as a result of tweeting, and am proud to help connect other runners with products and services (my running coach, Steven, and InsideTracker, in particular!) that help increase performance.

6. What do you listen to while running? Podcasts about running/nutrition or country music

7. What are you currently training for? Boston 2016. My plan is to BQ this spring with a 2:59 marathon.

8. What are your recovery & sleep routines like? Sleep by 10pm, up at 5am to train, 3x a week with November Project. November Project is a grassroots, morning fitness/social group/best described by just showing up and experiencing it yourself. (Check it out in 16 cities in the US and Canada, with more to come this year!)

Recover harder than you train! I focus on nutrition with the help of InsideTracker, which provides individualized nutrition and lifestyle recommendations with the goal of optimizing performance and recovery.

I have tart cherry juice, turmeric and black pepper every night before bed, which helps with sleep and has anti-inflammatory benefits.

9. What’s the best running advice you’ve ever received? Get uncomfortable. It’s not supposed to be easy.

10. What’s your favorite running-related memory? The One Run For Boston in 2013, just weeks after the Boston Marathon bombing. It started at 11:30 at night, and went up Heartbreak Hill and to Boylston Street along the Boston Marathon course. We finished at 12:30am, completing a 3300 cross country relay aimed at connecting runners across the country and showing solidarity in the face of a horrible tragedy.

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11. Fill in the blank: I’d love to go on a run with __________. Shalane Flanagan. (Again!)

I’ve run with Shalane at November Project, but I was tapering for her 5k race the next day (my goal race for the season) so I didn’t try and keep up to her on the hills. I hit my goal of a sub 18 5k (17:42) at a 5k she helped to organize and promote, to support her hometown track.

Her bold attitude when it comes to putting yourself out there by sharing your (big) goals has inspired me to do the same, and I’ve been so much more motivated to keep pushing as a result.

Thanks, Jonathan. Always fun to connect with a fellow November Project tribe member, and best of luck with that spring BQ goal!

Runner friends of all levels, please email me — info (at) kineticfix.com — if you’d like to be featured.

Recipe: Easy Weeknight Roast Chicken with Root Vegetables

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You know what pre-dated Pinterest fails? Recipe fails.

I’ve had my fair share of ’em, which is why I’m excited to share this practically-foolproof winter meal with roasted root vegetables.

If you’re feeling timid about working with a whole chicken, just ask the butcher to butterfly it for you at the store. Believe me, there’s nothing quite like these veggies, which soak up all the yummy juices from the skin and flavor from the bones!

Easy Weeknight Roast Chicken with Root Vegetables

Ingredients:

  • 3-4 lb. chicken, butterflied open
  • 5-6 small potatoes
  • 3-4 small beets
  • 2 carrots
  • 3 celery stalks
  • 1 medium onion
  • 5 garlic cloves
  • 1 Tbsp rosemary
  • 1 Tbsp thyme
  • 1 Tbsp sage
  • Olive oil
  • Salt and pepper
  • Lemon

Directions:

  1. Preheat oven to 350 degrees F, and line a rimmed baking sheet with parchment paper.
  2. Wash and/or peel and roughly chop potatoes, beets, carrots, celery, onion and garlic.
  3. Spread veggies out on baking sheet and drizzle with olive oil and half of the seasonings.
  4. Lay chicken on top of veggies, drizzling with more olive oil, and sprinkling on the other half of the seasonings. Slice lemon and place a few slices on top.
  5. Bake in oven for 50-60 minutes or until juices run clear and a meat thermometer inserted into the thickest part reads 165 degrees F.
  6. Transfer chicken to a cutting board to rest for 10 minutes, and return the veggies to the oven to crisp up for 5-10 more minutes.
  7. Plate on a platter with veggies on the bottom, chicken on top, and garnish with a squeeze of roasted lemon.

Try not to overcrowd the vegetables in the pan; the more room you leave between them, the more they’ll cook evenly through.

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If you want an even juicier bird, rub it with the seasonings and an extra tablespoon of salt the night before, allowing it to soak everything up overnight in the refrigerator.

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You’ll know the veggies are done when they’ve got a nice caramelized glaze on them and you can pierce them easily with a fork.

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Even after the chicken skin browns up, you’ll want to check the underside to make sure it’s done; the first time I made this recipe, some of the thicker parts needed more time to cook through.

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Special occasion? Serve with a nice light red or creamy white wine, and enjoy!

Swim-less in Stumptown

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Calling all swimmer/triathlete friends: I need your help.

I figured this might be a good place to crowdsource some knowledge — not just for me, but for anyone else who finds themselves in a similar predicament.

After almost 20 years (yep, dating myself there) of running, I’m mixing things up with more cycling and swimming — thanks, in large part, to the encouragement from my fellow Coeur Sports teammates.

Throughout last season, my #bikelove blossomed — from learning how to clip in to completing an Olympic distance race to long group rides on weekends.

But my #swimlove? Er, not so much.

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See, with running and biking I feel like the mechanics are pretty self-explanatory: one foot in front of the other, one pedal stroke at a time. Sure, we can shave off seconds and prevent injury by fine-tuning form and fitness, but once you have a grasp of the basics, all it takes is time and practice.

Swimming, on the other hand, is not something that feels intuitive. At all. And although I took the obligatory swim lessons as a kid, I had to re-train myself to do laps last year.

I can wrap my head around the movements — stroking, kicking, breathing — and get myself back and forth across the pool for 30-45 minutes, but there’s still something missing. Basically, I feel like I’m not moving smoothly or quickly enough for how much effort I’m putting in.

So my mission for 2015 is to figure this out once and for all, and — aside from knowing that I need some outside help — I’m not sure where to start.

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That’s where you come in.

Step one is to whip myself into shape in the pool, then step two is to (eventually) translate that to open water. But how?

I know I need someone to watch what I’m doing, tweak my form and help me worth with, rather than against, the water…but I’m stumped on the best approach: instructor vs. coach, personalized assessment vs. lessons from scratch, one-on-one vs. group, etc.

At this point, I’m not looking to get primed for a specific event; I just need to train to be able to train, if that makes sense.

But please don’t tell me to join a local masters program. I tried that in SF and got left in the dust with a group who said they were too slow to train with the actual masters group at that pool. Between getting lapped a gazillion times and dealing with smug looks from a Michael Phelps body-double, I’m not keen to try that again anytime soon.

Runner seeking advice: I’m searching for #swimlove in 2015; can you help?