Category Archives: Training

January Goal Check-In

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Ok, 2016 — ready or not, here you are. Although it feels like we’ve just begun the year, we’re already a month in.

I’ll admit, pregnancy has given me a more leisurely attitude to this year’s goals…well, at least at this point in the game. And purposefully so.

Not only do I want to be kind to my body right now, but I’m also trying to stay present, cut down on unnecessary stress and enjoy the final weeks of Ben and I being responsible for no one but ourselves. All that’s about to change, and I know we’ll get back on track and into our competitive pursuits again eventually…but until then I’m making a concerted effort to keep things casual.

Read more about the five goals toward which I’m working in 2016.

Here’s where things stand at the moment:

1. Health & Fitness

Until Baby H’s arrival, I’ve been hoping to be able to stay active. That means continuing regular workouts with a mix of cardio, strength and flexiblity work throughout the week with one day off to allow my body to rest.

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Fortunately, my doctor’s fully in support of this plan. Despite some minor aches, pains and first-time-mom freak-outs (Me: “There’s a bruise around my belly button; what did I do wrong, and should I stop working out?!” My doctor: “Nope, that’s just pregnancy.”), she’s great with the fact that I keep moving so the baby will keep moving…ideally into the correct head-down birth position.

2. Training

As I mentioned in my initial post on 2016’s goals, I’m signed up for the Portland Marathon and am considering a few smaller races leading up to that (recovery permitting, of course). Since then, I’ve further revised this goal so it’s more about completion than competition; meaning, I’m going to train to be able to finish events without any expectations of times, PR’s or age-group placements.

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While that’s the stuff that typically gets my juices flowing when it comes to training, it’s been a relief to let it go and give myself permission to not feel like I have to push so hard to prove something. And in the meantime, I’m working on maintaining a solid foundation on which I can build post-baby with an ultimate goal of remaining injury-free.

3. Community

Earlier this month, we officially announced the new roster for 2016’s Team LUNA Chix Portland Run. It’s a fantastic group of women of all ages, abilities and interests…but the one thing they all have in common is that they’re stoked to be able to once again connect with the community, promote the sport of running among women and raise money for our charity partner, the Breast Cancer Fund.

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Next up is our team leader retreat next month where we’re setting some goals and doing a little bonding before the season officially starts in April. Mark your calendar! We’ll be resuming our FREE Monday night workouts (6:30 – 7:30 pm), and you can find up-to-the-minute details via our Facebook, Instagram and Twitter accounts.

4. Career

Now that the holidays are over, things have been ramping up again work-wise at Pulse Creative. I’ve got several projects in-progress with clients, including website audits, messaging workshops and content creation, along with ghostwriting articles for Forbes and other outlets on behalf of C-level execs — flexing my old journalism muscles has been especially fun!

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But as I attempt to wind things down for my maternity leave, I’m already contemplating the direction I want to take my business when I return. In other words, what really lights my fire, work-wise, and how can I do more of that? 

It’s been something I’ve been thinking about a lot lately — not only in terms of where I can make the most impact for clients, but also how I can continue to create a sustainable career that allows me to find fulfillment yet maintain a healthy work/life balance. I want to continue to do this same type of project work, but I’m also exploring how to package up my favorite services for clients so I can serve them even better in the long run.

5. Life

Despite being proudly Type-A-organized, I will admit to having what I jokingly call a “Monica’s closet.” Look closely and you’ll see a bike helmet hung next to blazers and a hydration pack mingling among my purses. Yep, #fitpeopleprobs + #cityliving = interesting storage solutions.

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While my original goal was to finish  Marie Kondo’s book “The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing” by mid-month so I’d have an update on it being in action for two weeks now, I’m behind schedule. I finished the book, but I know that one month isn’t realistic to be able to follow all the instructions laid out in it.

So I’m revising my timeline — this is about year-long goals, after all — and am aiming to tackle step no. 1 (my clothing) by the end of February. So if you don’t see me for the next few weeks, you know where I am…or what I might quite possibly be buried under!

How are your 2016 goals coming along? 

Triathletes: The Secret to Avoiding Injury This Season

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In theory, making the move from a single sport to three adds variety to your exercise regimen and will reduce injuries, right?

Well, the reality is a bit different, thanks to the “compound effect” of doing three activities: “What we have to compare it to other sports is the injury rate, and triathletes have one of the highest incidence rates of any sport,” Dr. Joshua Burns, a researcher and podiatrist at the University of Sydney in Australia, who has studied the nature of triathletes’ injuries told The New York Times in this article.

The bad news? Triathletes, in particular, are susceptible because they not only engage in a highly-repetitive stress activity, but also only move in one plane of motion (and likely sit all day at work), which contributes to limited range of motion in the mid-back and hips. The good news, though? With the right approach to strength training, you can correct imbalances, resolve weaknesses and vastly improve performance.

That’s where my friend Al Painter of INTEGRATE Performance Fitness comes in. Not only has he been teaching endurance athletes how to dodge the injury bullet for years, but he also knows. his. stuff. As you can see below, there’s a reason why he’s been named “Best Bay Area Personal Trainer” by CitySports Magazine, so I always love picking his brain about the latest workout crazes and geeking out together over the greatest fitness gadgets.

As training seasons begin to ramp up, I thought it’d be fun to sit down with him and talk about the not-so-secret secret for avoiding injury when it comes to multi-sport endeavors.

1. Triathlon is in endurance sport, so why is strength training important for triathletes? It helps to reset the body from the repetitive stress nature of training in one plane of motion. It can also keep the hips strong, which goes a long way for happy low backs and knees.

2. How much about it is preventing injury versus being able to perform better (i.e. faster!)? Yes to both! I think one leads to the other. Keep the muscles balanced, and you can reduce your chances of getting hurt and improve your chances of performing well.

3. If body weight is the only thing being “lifted” during a triathlon, why do triathletes need a training program that uses free weights, machines or other equipment? It can lead to more speed in the pool, more power on the bike and more efficiency running.

4. How does strength training for triathletes differ from programs used by bodybuilders, powerlifters and the general public? Triathlon training should emphasize split-stance and single-leg lower body moves while incorporating single and alternate arm patterns to work on diagonal loading of the hips and shoulders working through the core. I’ll definitely get into more of what endurance athlete specific strength training should like the night of the talk.

5. What do you think is the biggest misconception about triathletes and strength training? That it will slow them down, add bulk and take away from swimming, riding and running.

6. So is it enough to go lift weights at the gym a few times a week? No, there needs to be a program dialed in to address what endurance athletes need: solid mid-back, shoulder and hip mobility. It has to have a plan, a purpose and specific outcome as the goal. Plus, if there is a performance gap in the pool, on the bike or on the run, strength training can help to close it.

7. What’s the biggest mistake you see most triathletes make with their current strength training routine? Not enough emphasis on the back half of the body which is the powerhouse for performance and proper posture.

8. If there’s one exercise triathletes absolutely cannot afford to skip, what is it? I don’t know if it’s an exercise as much as it is a movement: Learning the hip hinge is critical to opening the front half of the body and strengthening the back half to help with both injury prevention and performance improvement.

9. Should triathletes adjust their program when training for different distances? How? My stance on this is that the longer the distance, the more hip dominant movements (hinges, bridges, etc.) they should do. It should be the majority of the lower body work to keep the glutes as “online” as possible. Once they shut down, the whole operation can go south.

10. Say someone’s deep into training and short on time; is there a minimum amount of strength training they should be doing each week? Two days a week for at least 30 minutes using compound movements. Exercises combining hinging + pulling and squatting + pressing work really well. Especially using a split stance with single or alternate arm exercises.

Thanks, Al — great info, as always! 

Attention Bay Area friends: Al’s doing a *free* triathlete-specific strength training workshop at Sunnyvale Sports Basement from 6:30-8:00 p.m. on Thursday, February 11. Swing by, say hi, and pick up some of his tips on the best kinds of strength training exercises to help you race stronger, recover faster and reduce the chance of getting injured this season. 

Click here for details on the event, and visit INTEGRATE Performance Fitness to learn more.

Triathletes, is strength work part of your regular training regimen?

My 5 Goals for 2016

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‘Tis the season to look back at 2015’s learnings so we can get another batch of goals going for 2016!

But first things first: It’s been really tough to get as specific and measurable as I’d like when I know things will be up in the air with the arrival of Baby H in March. Since I’m not sure exactly what my own labor, delivery, recovery and life with a baby will entail, I’ve decided to take a more “agile” (read: iterative) approach and make educated guesses at goals, which I’ll revise quarterly throughout the year.

And in case you’re wondering — yes, I’m still working toward my long-term goals of going further (another 50k and possibly an eventual 50-miler) and faster (sub-4 marathon), but I’m realistic enough to know that this may not won’t be the year for all of that. So my plan is to continue to lay the foundation to be able to focus on some stretch goals down the road.

As you’ll see, not all my goals are fitness-oriented this year because there are some other areas in which I’d like to focus good chunks of time. But in the meantime, here’s what I’ll be working on for the next 12 months (well, aside from that whole ‘having a baby and keeping it alive’ thing):

1. Health & Fitness: Until Baby H arrives, my goal is to continue regular workouts with a mix of cardio, strength and flexiblity work 5-6 days per week. I’m hoping that my continued prenatal movement classes and other prep will allow me to avoid a c-section, but you never know…so depending on how delivery/recovery goes, I’m expecting anywhere from 6-12 weeks of easing back in with long walks and gentle cross-training. From there, my next step is to get back into ZOOM+Performance around April or May to get baseline measurements done so I can set more specific goals and a timeline for getting safely into a training cycle.

2. Training: There’s no better way to get motivated to get back in shape than with a race, so I’m already signed up for the Portland Marathon next October. I’ve got my fingers crossed that I can start training for it in June, but my plan for the race (to simply complete it or run for a time) is TBD until after Baby H arrives. In terms of other events, they’re also pending recovery, but I’m eyeing my first duathlon, as well as some other shorter events (5ks, trail races, etc.) in between, so I can proudly represent as part of the Coeur Sports 2016 team!

3. Community: We’re baaaaack! Team LUNA Chix Portland Run is gearing up for its second season, and we’re in the process of going through applications for new team members. I’ll announce our new team in mid-January, and in February we’ll have a local retreat before the season officially kicks off in April. We’ve got some ambitious goals in terms of growing the team and raising awareness, as well as fundraising $1500+ for our charity partner, the Breast Cancer Fund — but we couldn’t be more excited to ring in a new year together!

4. Career: While this blog is what I call my “passion project,” I’ve actually got a day job in marketing and PR. In fact, as some of you may know, I launched Pulse Creative (my consulting business!) in 2015 after years of agency life and working in-house. It’s been growing steadily in the sixth months since its inception, and I’ve been very fortunate that most of my work has been referral-based, but my goal is to double revenue for 2016. So, shameless plug: If you know of anyone in need of marketing, PR or copywriting services, please let me know; I always appreciate referrals 🙂

5. Life: Finally, after hearing rave reviews from friends about Marie Kondo’s book “The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing,” I’ve been inspired to de-clutter our apartment. Whether it’s nesting instinct kicking in, or just the fact that I’m tired of keeping half my clothing in our storage unit, it’s high time to shed all of those unused goods and make space for more streamlined living. My goal now is to finish the book by mid-month, and then I’ll put it in action in January and February. I’m nervous because it’s tough getting rid of “stuff” you think you need — but I’m excited to bring Baby H home to a place that feels lighter and brighter as a result!

What’s on your to-do list for 2016? 

One Look Back at 2015 to Go Two Steps Forward in 2016

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Kicking off 2016 without defining your health and fitness goals is like taking a road trip without knowing your final destination. Sure, there’s a time and place for wandering around aimlessly — but it’s not what you want to do if you’ve got an idea of where you’d ultimately like to go, which most of us are in the process of mulling over right about now.

One of my favorite posts on this exact topic from last year was, “9 Questions to Ask Yourself Before Next Season,” based on my fellow Coeur Sports teammate Kecia’s blog post evaluating her 2014 triathlon journey in order to set S.M.A.R.T. goals for 2015. She just did the same for her 2015 season, and it inspired me to do a reprise, as well.

The point here isn’t just to pick a few things to accomplish willy-nilly over the next 12 months; it’s about reflecting on the previous year and taking a look at what went well and what needs improvement before planning for the future.

As a reminder, here were the five goals toward which I was working in 2015, as well as how I think I did on ’em:

  1. Seek Balance. I did have a nice mix of races for time and for fun, so I’ll give myself an 80% for this one!
  2. Train Smarter. I’ll give myself a 50% on this one because I was consistent, but it could’ve been more measurable. 
  3. Face Fears. Ditto — 50% here. Points for recent consistency in the pool, but toward what am I working?
  4. Push Myself. The duathlon, ultra and century ride all fell through after Baby H came into the picture = 0%!
  5. Give Back. This one’s my only 100%; we knocked it out of the park with LUNA, and are pumped for 2016.

So with that in mind, here’s my stab at the nine questions outlined in this article from USA Triathlon, which will allow me to more effectively evaluate the season and plan for next year:

1. In hindsight, were your season goals clear and attainable?
Did you achieve what you set out to do at the start of the year? Knowing what you know now could you have aimed higher, or were you somewhat unrealistic in your expectations of your time, commitments or the physical skills you needed to develop? Use hindsight as a barometer for thinking ahead to next year and create goals that push you and inspire you to go for it.

Hm…yes and no. Knowing in the back of my head that we might be starting a family this year — and having the timing of it up in the air — prevented me from being as specific as I would have liked with respect to my goals.

For example, when it came to “training smarter,” I talked about building an aerobic base using heart rate, continuing strength training and pre-hab to activate glutes, along with regular cross-training for flexibility and functional fitness. All great things, yes, but I should have made them measurable — e.g. hit a certain range for heart rate training or designate a number of days per week to focus on pre-hab, etc. — in order to be able to better track progress.

2. What were you most proud of this season?
Was it the improvement you saw in your swim, bike and run splits? Or your dedication and ability to balance your other responsibilities around the sport? How you overcame setbacks and still performed at a high level? Think of the big things and the little moments that you look back on with pride and delight in what you accomplished.

Although I’d love to claim a shiny new PR here, this just wasn’t the year for that. But I am most proud of the fact that I’ve been on top of my game when it came to cross-training in 2015. From kettlebell to barre, bootcamp to yoga, spin to kickboxing — you name it, I’ve tried it and had a blast challenging myself in the process.

3. What would you like to duplicate next year?
Perhaps it’s working with the same coach or training plan, continuing to do a variety of races and taking on big challenges that excite you and motivate you to train consistently. Of the things that you really enjoyed, what would you like to be sure you experience again?

The first half of next year will be interesting, to say the least, with Baby H making his or her entrance on the scene. But I think, at least at this point, I would like to try maintain some kind of consistency when it comes to working out to re-build my foundation — as well as weave a heavy mix of cross-training into my marathon training in the second half of the year.

Signing up for different classes this year kept me from falling prey to boredom, but I have a feeling that being committed to classes in 2016 will be more about holding me accountable when I’d much rather be cuddling a cute little baby…or catching up on sleep.

4. What frustrated or disappointed you the most this season?
Did you struggle to see consistent improvement in your speed? Fail to summon your determination when things got hard? Were you unable to overcome nagging injuries? What concerned you and took some of your energy away from the positive things?

Just like last year: injuries. Although my plantar fasciitis has cleared up, my SI joint has been plaguing me for two years now.

Pregnancy has caused it to flare up for different reasons, and I’m hoping some time off from running will help. But I know this will be a big goal for 2016: Finding the root cause of this SI trouble and addressing it so I when I’m able to train, it’ll be full speed ahead.

5. What do you not want to happen again next year?
Were you unprepared for some races and found you performed better in training than in racing? Did you take yourself and the sport too seriously, forgetting to have fun along the way? Look for insights from question four — things that you need to avoid in order to be at your best. Put emphasis and focus on things that you can control or influence.

Basically, a repeat of years past where I know there’s a lingering issue but don’t address it before proceeding with training. If it’s there now, it’s not going to go away as I push my body harder and harder.

6. What did you learn by going through these experiences?
We all have good and bad days (and races and seasons) but what you take away from them can make all the difference the next time around. Despite the challenges or painful times, what valuable lessons did you learn? What meaningful lessons can you take forward as you build on your experience as an athlete? How can you catch yourself from slipping backward the next time you hit a rough patch?

It’s not always about the PR, the epic race or going longer/further/faster. Some seasons are for that, yes, while others are more for taking time to regroup, reflect and refocus. And grow babies!

I’ve also learned to keep the bigger picture in mind (being pregnant definitely helped with this). Health and fitness is about playing the long game, and there are so many ways to honor your body and feel a sense of accomplishment, so it’s been rewarding getting to explore different parts of that.

7. What decisions did you make that were empowering for you?
Think about the conscious decisions you made about what you committed to or improved: your nutrition, getting support from a coach or community, your approach to training and recovery, how you managed your life around your workouts, the number or frequency of races, etc. What were some of the most important decisions of the year for you, both related to triathlon and other parts of your life where relevant? And therefore, what decisions must you make for next season to experience even more success?

Opting out of races, whether it was restraining my itchy trigger finger the day a race’s website opened for sign-ups or even bailing on a grueling century ride in poor weather conditions when I knew my body was in need of rest. I felt torn every time, but am happy in hindsight that I went with my gut in those situations.

Also, I’ve enjoyed dipping my toes into the waters of alternative and preventative medicine, be it chiropractic manipulations, acupuncture sessions, regular massage or prenatal movement classes. Not only have I learned a lot about my body through this kind of work, but it also feels great and helps to (hopefully) keep some of those injuries at bay.

8. What habits seemed to hold you back from achieving your potential?
We all have them. Recurring ways of behaving and thinking which sometimes we realize — even when we know it’s not in our best interest — and sometimes we don’t. What causes you to skip training sessions? What do you tend to say to yourself during a race or training session, or when the alarm goes off before sunrise? In which ways has your diet been limiting your body’s potential? Where have you procrastinated or not been as disciplined as you’d like to be? Be really honest and list the items that you must change in order to achieve your goals.

I probably sound like a broken record, but I need to quit ignoring my body when it’s trying to tell me something. I’ve learned time and time again that if something’s bugging me, putting my head down and trying to train through it is not going to make it go away.

So while I would like to make at least a goal or two that really pushes me in 2016, I won’t until I know that my body is strong enough and healed enough to handle it. I won’t let my enthusiasm for going after a new goal with my usual zeal get the best of me again!

9. What decisions should you make in order to have your best year ahead?
Building off your insights from all the previous questions, what will you continue to do, where do you need to get extra help, what will you stop doing? This is a critical step, take your time and identify the key decisions you need to make.

I know myself well, and that means I’ll be anxious to jump back into things as soon as possible after Baby H comes in March. But rather than leap-frogging to a crazy goal to get myself motivated, I know I’ve got to have the resolve to take baby steps in order to build a solid base.

I’ve got to be ok with a half-step forward instead of the alternative — going too quickly and having to take two steps backward — as I heal and get “my” body back. 

For example, starting up a marathon training program before I regain my post-baby continence (something I’m genuinely worried about after reading up on the subject and chatting with other mom runners) is probably not the best idea. It took 10 months for my body to make a baby, and I know it may take a while afterwards for it to figure out what the “new normal” is.

And, in the meantime, the most important thing for me to remember is to not put the cart before the horse. Or, in this case, the race before the runner!

Stay tuned for my 2016 S.M.A.R.T. goals…

What were your biggest lessons learned from 2015?

Baby H: 24-Week Update

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And just like that, this little wiggle-worm and I are starting the sixth month of pregnancy. Here’s where we’re at for the 24-week “bumpdate” for Baby H…

Month Six: Probably TMI, but here’s a fun fact: Apparently my uterus is now the size of a soccer ball and s/he is as big as an ear of corn, weighting about a pound and a half and measuring roughly a foot long if it were stretched out from head to toe. I’m pretty sure I’ve officially “popped,” although people don’t seem to feel quite comfortable/confident enough yet to ask if I’m pregnant…ha!

Weight Gained: Between 14-15 pounds, and my doctor says I’m right on track. She did issue one warning, though, that it’s a lot easier to pack it on in the second half of pregnancy, so I should be extra careful to not overindulge too much over the holidays (I won’t talk about Halloween’s candy-fest…oops). We don’t own a scale, so I don’t monitor my weight in between check-ups. Honestly, I thought I would feel the extra weight a lot more that I do, but I’m not sure if that’s because it comes on so gradually or if it’s just all the other bodily changes that are more distracting!

Workouts: I’m still keeping up my weekly cardio and cross-training sessions, as I’m trying to make the most of the energy I have while I have it. Of note this month, though, is that running is looking like it’ll be off the table for the immediate future. Following an incredible-feeling six-miler earlier this month with friends, I strained a round ligament on the left side of my groin and could barely walk. I’ve alternated rest and a few attempts at slow jogs since then, but frankly it’s becoming more trouble that it’s worth. My current plan is to give it a week or so of complete rest, and then my doctor said I could try doubling up on the support before making the final call to call it quits for the time being. It’s been an emotional process letting go of certain expectations, but I’m grateful for what I am still able to do, plus I’m taking the advice of this article to heart and keeping things in perspective.

Symptoms: Thanks to the bump making it’s official debut this month, it’s been all about the round ligament pain as my midsection stretches. Oh, and frequent bathroom breaks throughout the day.

Food Aversions: None. But my sense of smell is still super sensitive; I can’t stand the scents of cigarettes or any kind of alcohol on people’s breath.

Food Cravings: My sweet tooth has gone into overdrive, thanks to Halloween and the upcoming holidays. So I’m really trying to limit the treats and make sure I’m filling up on nutrient-dense foods and good fats first. Other than that, hot soups have been my jam now that Portland’s been cold and rainy for the past few weeks.

Sleep: I get up once or twice to hit the bathroom, but if I can MacGuyver a fort of pillows around myself each evening, I’ll usually stay relatively comfortable while dozing on my side.

Looking Forward To: The holidays! It’s always been my favorite time of year…and having our (very active) little jumping bean along for the ride is making 2015 even more special. What am I not looking forward to? The dreaded glucose test and a few shots at my next appointment. But you gotta do what you gotta do, right?

Boy/Girl Suspicions: Still no clue! But can’t wait to find out come March.

Any Fun Stories? Baby H’s movements (i.e. flips, kicks, flops and flutters) have become stronger, more frequent and even a bit more predictable. I can’t help but wonder if there are any early indication of his/her personality. Baby H always seems to be up right as I settle into bed, after my middle-of-the-night bathroom trip and again when my alarm goes off in the morning, so it seems like s/he doesn’t want to be missing out on anything!

Stay tuned for the month seven update in a few weeks…

My Pregnancy Fitness Philosophy and “Training” Plan

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I’ve been getting a lot of questions about my pregnancy workout routine and how “training” has changed over the course of the past few months, so I figured I’d do a post on the topic. It’s interesting to look back on how things have evolved now that I’m sweating for two, although it’s important to remember that everyone has and/or will have a different experience; this is just what I happen to be going through, so take it for what it’s worth!

Let’s start at the beginning: Pre-pregnancy, I was what I call in “maintenance training mode” — meaning, I’d set a specific training plan for a major event (i.e. last fall’s marathon) but otherwise would try to maintain a level of fitness that’d allow me to not have to start from scratch each time. It’s an approach I highly recommend; building slow and steady means fewer injuries, and maintenance in between allows you to push harder with each cycle.

After lots of racing in 2014 (marathon, Olympic-distance triathlon, ultramarathon and more), I knew 2015 would be a year filled with more reflection, recovery…and, apparently, reproduction! I had dialed back the aggressive goals early on — not only to keep myself from getting sidetracked while adjusting to the first year in a new city, but also to keep from burning out, which I felt close to towards the end of last year.

Fast forward a few months, and we got the big surprise-on-a-stick! And, for better or worse, almost immediately I could tell my body was in the process of changing (I think years of tuning in — and out — during training and racing have honed these skills). I was determined, though, to find my personal form of “pregnancy maintenance mode” where I could challenge myself without causing injury to myself or harm to Baby H.

Little did I know that what I was aiming for would be a moving target!

Here’s one week’s worth of workouts I logged from very early on during my first trimester — while I was still trying to keep up “maintenance mode:”

  • Monday: 45-minute indoor cycling class
  • Tuesday: 30-minute elliptical + yoga class
  • Wednesday: Portland Trail Series 5-mile race
  • Thursday: 30-minute run + barre class
  • Friday: Strength training class + 60 minutes of walking to/from meetings
  • Saturday: 3-mile run + prenatal movement class
  • Sunday: OFF

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As I look back through my logs, I see that during the later weeks of my first trimester (once the pregnancy symptoms really hit) most of my cardio was walking. Running just felt “off;” my bladder was heavy, and I was out of breath about 10 seconds into a run. That, combined with sheer exhaustion, and I knew I was lucky to be able to continue some kind — any kind — of activity, even if it wasn’t at my usual intensity.

Here’s a week from my log during that time — I call it “survival mode:”

  • Monday: 30-minute walk with dogs + Pilates class
  • Tuesday: 60 minutes of walking to/from meetings + yoga class
  • Wednesday: 30-minute elliptical + some bodyweight exercises
  • Thursday: 60 minutes of walking to/from errands
  • Friday: Strength training class
  • Saturday: OFF
  • Sunday: 5-mile run

Around week 17 I hit a sweet spot, though, where running felt great again. I was hitting the pavement (or the trails) two or three times a week, and my goal was to do at least a six-miler each weekend to keep my mileage up.

That lasted for all of maybe six weeks.

Now, as I’m creeping toward the end of the second trimester, running (at least at the moment) isn’t working for me anymore. I ran an awesome six-miler with friends on Nov. 1, but later that afternoon got blindsided with what felt like a strained a ligament in my groin and could barely walk for two days.

Physically, I get it; my body’s got a lot going on, and something’s gotta give. But it’s been much more difficult, mentally and emotionally, to detach from my “happy place.”

With pregnancy comes a lot of uncertainty, and who knows what will feel good a few weeks from now, let along a few months down the road. But it’s an excellent lesson in learning to roll with the punches, look at the bigger picture, get creative and be grateful for what you can do rather than what you cannot.

So here’s where I was as of last week, which I’m calling “the new normal mode:”

  • Monday: 60-minute walk during lunch + prenatal yoga class
  • Tuesday: 30-minute elliptical + barre class
  • Wednesday: 30-minute stair stepper + prenatal movement class
  • Thursday: 30-minute laps in the pool + barre class
  • Friday: 45-minute indoor cycling class
  • Saturday: OFF
  • Sunday: 3-mile run (painful!)

Workouts2

And in the meantime, I’m keeping things fluid, taking it day-by-day and approaching fitness with a more pregnancy-friendly set of principles:

  1. Listen to my body. I modify like nobody’s business, and if I’m not up for something, I don’t do it. It’s as simple as that!
  2. Keep it a priority. Fitness has always been and always will be important to me. I make it work around other commitments.
  3. Keep it in perspective. Races and PRs will be there waiting for me. Right now, I want to stay in the moment and enjoy this time.
  4. Have fun. Whether it’s meeting up with friends or trying a new class, I love having more freedom to experiment.
  5. Mix things up. Even if my new default is walking, I’m trying to get as much variety as I can to keep my mind and body engaged.
  6. Re-think “training.” As in, my immediate focus is getting through childbirth come March, then being healthy enough to chase a kiddo.
  7. Stay curious. Gone are strict training schedules for the time being, so I’m just enjoying figuring out how to work this “new” body.
  8. Be grateful. I’ll do whatever I can for as long as I’m able. It feels good to move, and I want to honor my body where it’s at as this process progresses.

And, on the bright side, I’m also hoping that if I do have to take a good chunk of time off of running, I might finally heal some nagging injuries (old: SI joint, new: ligaments/groin). For example, my plantar fasciitis is almost a distant memory now that I’ve dialed down the impact activities, which I’ll take as a win.

So where will I go from here? Your guess is as good as mine, but I’ll keep you posted.

How did your perspective on fitness change during pregnancy? 

Baby H: 20-Week Update

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Welcome to my five-month “bumpdate” for Baby H. First things first: How the heck are we at the halfway point already?!

I’ve heard that the first half of pregnancy goes a lot more slowly than the first, and right now I’m totally ok with that (although I’ve also heard I’ll be eating these words later). When I think about how much we’ve got to do in the next five months to finish getting physically, mentally and emotionally prepared for adding another human to the household, the gestation period for an elephant suddenly doesn’t seem so bad.

Then again, between my frequent nightly bathroom breaks, shortness of breath and ever-expanding waistline — not to mention finally getting to meet this little person who’s been the frequent topic of our conversations — I’m sure I’ll be more than ready to trade in my maternity jeans for mom jeans in just a few short months. Well, maybe not “mom” jeans…but you get the point.

So here’s where things stand at the 20-week milestone:

Month Five: Baby is the size of a mango, measuring roughly 6.5 inches from crown to rump and tipping the scales at around 10.5 ounces. I’ve heard it’s about 10 inches long from top of the head to tips of the toes, but I still can’t wrap my head around that part!

Weight Gained: I’m up a good 10-12 pounds based on estimates from my last weigh-in. I was momentarily horrified when they used a scale that looked more like one they used to weigh large animals than your typical doctor’s office sliding bar weight scale, but I’m trying not to get too caught up with the whole weight gain aspect. I trust that my body will do what it needs to for the baby, and after hearing about all the other “fun” stuff I have to look forward to later (i.e. the ring of fire, cracked nipples, etc.), it’s the least of my concerns.

Workouts: I think I’ve hit the sweet spot of the second trimester because I’m doing all kind of activities in moderation and with modifications, of course. Running doesn’t feel awesome, but I try to aim for at least two jogs a week: a shorter one of 3-4 miles, plus a “long” weekend 10k. And ab exercises look a lot different because I’m no longer able to do a traditional “sit-up.” But I’m still doing all kinds of cardio cross-training (hiking, indoor cycling, walking, swimming, elliptical and stair stepper), along with supplementary weight training, yoga, barre and Pilates. Shortness of breath keeps me from doing anything too crazy, but it finally feels good again to get out and have a good sweat.

Symptoms: Besides my body growing in all kinds of new directions, the biggest symptom has been round ligament pain as my uterus is trying to figure out its new job. As Babycenter says, “You may feel round ligament pain as a short jabbing sensation or a sharp, stabbing pain if you suddenly change position, such as when you’re getting out of bed or out of a chair or when you cough, roll over in bed, or get out of the bathtub.” It can also come in the form of a dull ache after activity. At first, this was alarming — I kept thinking I was pulling something or pushing too hard — but I’ve gradually gotten more used to it. While it’s still somewhat disconcerting, I try to work with it and just listen to my body by backing off if something truly doesn’t feel good (like most traditional ab work at this point!).

Food Aversions: Unfortunately, none? I’ve got a huge appetite, and there’s no mistaking (or delaying a meal) when hunger strikes. And it hits hard, fast and with a vengeance. There’s no thinking, “Hm, I’m getting hungry. I should eat soon.” It’s more like you’re going about your business one minute, and then you can pinpoint the exact moment that something shifts and your body says, “Must. Eat. NOW.” If I have any aversions at all, it’s to smells. My sniffer is super sensitive, and I’ve got zero tolerance for things like body odors, bad breath and street smells.

Food Cravings: Nothing too crazy, but still some patterns going on in terms of increased dairy intake and an obsession with all kinds of fruit. I’ve always had a bit of a cereal fetish (when my husband met me, he couldn’t believe I lived alone and had 7-10 boxes in rotation at any time), and it’s become my snack between-meals meal of choice again. The childhood throwbacks are a favorite — you know, all those cringe-inducing sugar-filled ones — but I’m trying to keep it under control.

Sleep: I’m slowly losing out on acceptable sleep positions (sadly, stomach is no longer an option), so between struggling to get comfortable and getting up to pee once or twice, I can’t remember the last time I had a full night’s sleep. Sigh.

Looking Forward To: Honestly? Just enjoying this moment where I’m feeling good, I’ve got the energy and motivation to work out and we’ve still got enough time to leisurely take childbirth classes and casually toss around baby names (we’re taking suggestions, if you have ideas!) before we have to settle down and get serious in the home stretch.

Boy/Girl Suspicions: We managed to make it through the anatomy scan without finding out, and I’m hoping we can keep it that way until D-Day. But when I was home in Michigan, a high school friend who said she’s got a success rate of more than 50% said she thinks it’s a boy. My sister’s convinced it’s a girl, however, so it’s exciting to think about both. I’d love to hear what your guess is, if you want to leave a comment below!

Any Fun Stories? Earlier this month when I was home, my sister and parents threw me a surprise baby shower for family and friends in the Midwest. I got to see old family friends, as well as best friends from grade school, high school and college, so it was pretty incredible. Needless to say, I was overwhelmed by the love and support from this amazing group, and it got me excited for my West Coast shower later this winter with more friends and family.

Most recently, however, we not only had the anatomy scan where Baby H passed with flying colors (and we got to breathe a big sigh of relief), but I’ve also been feeling his/her first movements. Thinking back, I probably felt the initial faint stirrings in week 17 or 18, but it wasn’t until the middle of week 19 when they became more frequent and recognizable. The closest thing I can think of describing it as is a small goldfish doing a flip in your bladder. Weird, right?

It was startling at first, but now that I’m getting used to it, I love feeling it. Especially because I feel like I am learning his/her personality — i.e. when I try to sneak a few winks on my stomach, I’ll promptly get kicks just under my belly button telling me to flip over.

And we’ve apparently got a pretty active baby on our hands (my sister said this should come as no surprise; I guess my years of running have been less about racing and more about just preparing me for this) — not only did my OB have trouble getting the heartbeat on Doppler because it was busy “doing cartwheels,” but it had the ultrasound tech at our anatomy scan laughing, thanks to its creative breakdance moves.

One thing is abundantly clear already, though: This poor child has already inherited Mom and Dad’s lack of rhythm!

Stay tuned for the month six update in a few weeks…

Football-Inspired Agility Workout

Source: Competitor.com

Source: Competitor.com

It’s fall racing season, and we’ve got one thing on our minds at Team LUNA Chix Portland Run (well, besides pumpkin spiced lattes and cozy sweaters): Getting faster.

Training to increase your foot turnover and develop explosive power can help increase running speed. Which is why we’ve taken a page from the football coach’s handbook and have been focusing on plyometrics and agility drills in practice lately.

Plus, let’s face it, sometimes it’s fun to add a few “toys” into training. But if you don’t want to invest in an agility ladder or speed hurdles, you can just as easily draw squares on asphalt with chalk and blow up a few balloons to use as hurdles that’ll pop if you happen to land on them the wrong way.

footballfield_agility drills workout

If you’re not familiar with the drills above (or a shuttle run), King Sports Training is a great resource for both agility ladder (here) and speed hurdle (here) drills. I use it as a reference when planning workouts — not only becasue they demonstrate the moves with videos, but they also explain the benefits of each.

Do you pull tidbits from other sports into your training? 

Struggle with Running? 6 Tips to Make Training Easier

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There’s no shortage of advice out there when it comes to running further or faster, but what if getting to the start line is enough of a challenge in and of itself?

How do you make training less daunting when running is a total struggle?

I get asked this question a lot from people who are interested in training for a specific event but either A) are new to the game and don’t know how to get started, B) have a history of injury and/or medical conditions that prevent them from following a typical training plan or C) have crashed and burned in the past and realize that a more realistic approach is needed.

Believe it or not, at one point or another in my 20+ years of running experience, I’ve been in each of those places!

Disclaimer: Although I’m a former ACE-certified personal trainer, I’m not a running coach or a medical professional, so seek their guidance before following any advice you read here or elsewhere; this is just some insight I’ve gleaned from years of trial and error. 

First, have you cleared it with your doctor that you’re cool to run? If not, that’s priority numero uno. Second, get your expectations in order because there’s no quick fix here; the best approach is to follow the tortoise’s lead: slow and steady.

Also, keep in mind that one of the biggest reasons people “hate” running and/or end up abandoning it is because they get impatient, rush the process and it ends up being a miserable experience all around.

So instead, let’s talk tips for making training less about competition and more about completion so you step up to that start line confident, healthy and ready to run.

1. Take a typical training plan, and double the time it takes to prepare. For example, if your goal is a half marathon and the plan you want to use is four months in duration, give yourself eight to properly gear up for race day. Of course, we’re not talking twice the amount of hardcore training; we’re talking about giving yourself a longer runway to ease into running — without feeling the pressure of time — before actual training begins.

2. Start slow, stay slow and keep it comfortable. There’s a misconception that running has to suck in order for it to be working. Not so. If it’s uncomfortable, slow down. If it’s painful, stop. One tip here, which a lot of my triathlete friends swear by, is to calculate your heart rate ranges and use a heart rate monitor to quantitatively force yourself to slow down. Most of us are pushing too hard, so it’s often surprising to see how slow you really need to go in order to stay within range and build a true aerobic base!

3. Never underestimate the power of NOT running. I experimented with this concept as I was training for my first marathon back after a major injury (stress fracture in hip…followed by years of thinking I would never run 26.2 again). Knowing that when I run every day I can pretty much count on an injury, I found a plan where I was running only three times week and cross training and/or resting the other days. It worked like a charm! Not only did I get a personal record on race day, but I crossed the finish line injury-free.

4. Don’t get fixated on “running” the entire event. Put bluntly, you’ve got to know the constraints of your body, and sometimes running for hours on end in a longer event is just too much. That doesn’t necessarily mean you can’t do it, it just means you may need to adjust your definition of what “running” the race means. If your goal truly is just to finish, make it your mission to figure out the equation that’ll get you there in one piece.

For example, in my last marathon, I had a pre-stress fracture in my tibia and had to take five weeks off during peak training for it to heal. I ramped up as best I could toward race day, but there was no way I’d make up the mileage and be able to run 26.2 without potentially re-injuring myself. So I consulted a coach, and we made a game plan for me to set my watch for 10-min jog/1-min walk increments. It was still was painful, yes, but I made it…and was only 10 minutes off my personal best time.

5. Get up close and personal with all kinds of cross-training. If running beats you up (like it does me), rely on other forms of cross training to develop cardiovascular fitness and muscle strength. I cycled like crazy during those five weeks off from running during that last marathon training phase, and I credit it for helping me maintain my fitness despite having an injury. Of course, some running is important to get your body used to the movement, but otherwise swimming, biking, hiking, etc. are all awesome ways to condition yourself silly.

6. Put your faith in preventative care practices. One of the most important keys to success in running is what you’re doing when you’re not running. Think of it as banking good karma with the running gods every time you hit up a yoga class, break out the foam roller or take time for a stretch session. Supple muscles are strong, yet loose, and less prone to injury; take care of your body, and it will do the same for you. Plus, another bonus is that it’s a good brain break from all the other training you’re doing!

How do you make training suck less?

Baby H: 16-Week Update

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As much as I’ve been excited about entering this new phase of life, I’ve been hesitant about doing pregnancy updates here on the blog.

Why? Well, for one thing, I want to keep the focus here on health and fitness topics with which a wide audience can relate. But the fact is that living an active lifestyle is important to me, pregnant or not, so I do want to document that part of the journey here for better or for worse.

Second, frankly, I didn’t want to jinx myself. These past four months have been filled with highs and lows, joys and challenges, surprises and scares (ah, the fun of being “advanced maternal age”), and I guess there’s part of me that’s still processing all of that and another part of me that’s skeptical that what’s happening is really happening. Sure, I feel different, but I haven’t felt the baby move yet, and the look I’m currently sporting is much less “pregnant” and a lot more “Freshman 15.”

Third, if there’s one thing I’ve learned so far it’s that pregnancy is a complete and total crap-shoot. There’s no one-size-fits-all experience, advice or explanation. Everyone’s path starts, exists and ends at very different places; I’ve got friends who have had experiences across the entire spectrum: exceedingly delightful to downright scary. Every pregnancy is as unique as the person going through it, so this is just my version, plain and simple.

Finally, and along those same lines of everyone having vastly different experiences, I want to be especially sensitive to that piece. For every fairy-tale pregnancy story with a bouncing bundle of joy in the pot at the end of the rainbow, there’s countless more stories of challenges, complications, heartache and loss going on behind the scenes. It happens more than you think, and these silent struggles are often not discussed. I just want to take a moment to acknowledge that this is an emotionally-charged topic, and for good reason.

So with that said, I’m a little over four months in, so I figured I’d do a quick update…

Month Four: Baby is the size of an avocado! Oddly enough, my usual avocado-a-day habit has ceased for the past few months, although I’m slowly sneaking some back in here and there.

Weight Gained: I don’t regularly weigh myself, so I’m not exactly sure where I was at pre-baby. But I’d guess I’m up somewhere between 4-6 pounds based on my last weigh-in at the doctor’s office.

Workouts: After months of feeling utterly wiped out, I finally turned a corner in week 15 and seem to have gotten some energy back. I don’t have quite the same stamina as I did before — I get short of breath quickly and seem to have a lower tolerance for pushing through discomfort when working out — but I’m grateful to be doing things like shorter runs, cycling, barre, swimming, strength training, hiking, etc.

Symptoms: Maybe the old wives’ tales are true about morning sickness being hereditary; my mom and sister escaped unscathed, as did I. My major symptom for the first few months was an overwhelming fatigue, though. And one of my guy friends asked me early on, “So what does it feel like being pregnant?” Again, everyone’s different, but I described it as part I ate-too-much-at-dinner-and-can’t-suck-my-stomach-in and part I-think-I-may-have-pulled-something-in-my-lower-abdomen. I can definitely feel everything shifting around, and although my belly hasn’t quite gotten the message yet, my boobs and hips have been more than happy to oblige.

Food Aversions: For the first six weeks or so, I was eating very normally (i.e. all the veggies!). But for the next month or month and a half in there, things got a bit dicey. It was less about outright aversions and more about only one thing sounding good at a time. One night it was pad thai, another it was pizza. And I do remember one week filled with Doritos, Golden Grahams and ramen, which started to make my husband a little nervous for what was to come. But once that passed, I’ve been able to add healthy items back in and dial back (somewhat) on the junk.

Food Cravings: I haven’t had any cravings for odd combinations, but I have noticed a pattern for certain food types. For example, around nine weeks, all I wanted was sour and I was on a mission for pickles, sauerkraut and the like. Then a few weeks later, the dairy cravings kicked in; I’d been drinking mostly almond milk after doing Whole 30 a while back, but now it just won’t do. I’ve got to have my 2%, and I’ve lost count of how many cartons of cottage cheese, bowls of cereal and sticks of string cheese I’ve plowed through since. There was also a week in there where I was pretty obsessed with tomatoes, and I have been indulging my sweet tooth more often than usual, but I figure it all balances out since I’m staying active and need some extra calories (and sugar?) anyway.

Sleep: For the first three months, I slept like a log. My husband was thrilled because he could make all the noise in the world getting ready for work, and I was dead to the world. But for the past 4-5 weeks, I’ve been waking up once or twice a night, either to pee or thinking about work, baby stuff, etc. and having trouble falling back to sleep. I’m really hoping this changes before the third trimester insomnia kicks in, although Ben likes to joke that I shouldn’t hold my breath — I likely won’t get a truly good night’s sleep for the next 18 years now that we’ve got this little boy or girl about to rock our worlds!

Looking Forward To: Our next big appointment at 18 weeks where we get the anatomy ultrasound. This is exciting for several reasons: First, the doctor said we’d be shocked by how much the baby has changed since our last one. Second, it’s a big checkpoint in terms of making sure things are progressing normally and everything’s developing ok. Third, it’s also when you can find out the sex of the baby…which we are actually NOT going to do!

Boy/Girl Suspicions: Ben thinks boy, and I’m guessing girl, but I really don’t have a strong feeling either way yet. We each have a 50-50 shot at being correct, though, right?

Any Fun Stories? It sounds cliche, but hearing the heartbeat early on was pretty cool; it gave me some hope when I was trying to process how crappy I was feeling at the time. The funniest part so far, however, was at the first trimester screening (12 weeks) where they have to get a shot of the baby’s profile from a certain angle in order to check some measurements. Our little guy/girl was pretty comfortable hanging out head-down, fast asleep. No amount of poking, prodding, peeing or likewise worked to get it to shift, so I finally ate some candy, walked around, then hung out on my side for a bit to persuade it to switch positions. The tech said we already have a little stinker on our hands due to the utter lack of cooperation, and I jokingly asked her to zoom in…because I was pretty sure the baby might be giving us all the middle finger for rousing him/her from a nap!

Stay tuned for the month five update in a few weeks…