Making the time to overcome a case of the Mondays

This morning I woke up with a case of the Mondays. I went to sleep feeling anxious and woke up feeling the same way. Even though I had a jam packed day ahead and was tempted to get into the office and get to work, I kept to my promise of daily meditation and centering.

I enjoy YouTube; but over the last 3 weeks, it's turned into a full blown fling.  Each day I spend time searching for and finding videos to incorporate into my meditation practice.  Waking up half way on the wrong side of the bed this morning, I searched for "creating a great day" meditations. The first one I found, the woman's voice was irritating. Definitely not what I wanted to kick start my morning with. The second and perfect piece for peace was  Positive Meditation Uplift Your Emotions by David McGraw. it was very good and definitely moved me from crank to cool as a cucumber.

Despite the chaos of today with constant meetings and clients (all good!!!!) I also kept another commitment to myself to try running this week. After a month and a half of not running and it my first high impact activity post injury, Gidget and I ventured out for a spin. It was a little rough, but in a good way. An I know my body is working awesome way! Here's our route that's kick starting my new fitness challenge!

Although some days may be more taxing than others (hah! It's April 15th get it?!?) the moral of today is: make time to honor your commitments to yourself. Even if (nay! Especially If!) you have a case of the Mondays. 7-14 minutes WILL make a positive change in your day and turn it around!

Better Today Than Yesterday

This morning I went running. It was the second time in a row that I went without a watch and/or my iPhone. When I’m training for a race, or running a race, I NEED to have music. The beat is vital. And, I’ve always been a person whose world is dominated by time (although, I’ve relaxed a ton in that department) J But, I still really like to know exactly how far and how fast I’ve gone (as you probably know by seeing my RunKeeper feed).

Since I’m not training for any races, today’s run was just an outing to shake out the legs, to get some fresh air, and to get Gidget out and burn some energy. It was a crisp morning, but the sun started peeping through the clouds and it felt really awesome on my skin. I took in big full breaths and soaked up all the beauty surrounding me. The thought that kept going through my head was “Well, I’m not training, I’m doing this for fun.” And, I know some of you who hate running and think it’s absolutely crazy…but, running (and working out in general) is a place of calm for me. It’s where I work out dilemmas, it’s where I de-stress, it’s really where I sort through my life.

I run races to compete against others, yes...But the number one reason I enter races is to compete against myself. To do better than I did the last race. And, even though I’m not training for anything at the moment, I still had the thought that I’m doing this to be better than I was yesterday. It doesn’t mean I’m doing it to have a faster time than I had yesterday. Today, my definition of better was to just feel good. To feel at peace. To feel calm. To feel good about being out and about and enjoying the day. To carpe diem. To run because the weather was nice. To run because I could.

This week, think about what you’re doing each day…and, ask yourself, I am better than I was yesterday? 

Do Your Best and Forget the Rest

Yesterday, my friend Michelle and I did the Amana Colonies Rundtour Duathlon. A duathlon is run, bike, run. There aren’t many around; but I’d seen the notice for the race last year, forgot about it…and then remembered again this year. I didn’t know if I’d be in IA to participate; but about a month or so out, I decided to try and train like I would be doing it – 1) for a change of pace and 2) just to see how my body would adapt.

I’m a geek like that – wanting to see how my body will adapt to different exercise programs. All too often, we get stuck in the same rut. We don’t have to be on the treadmill for hours, or only stick to the elliptical because it tells us we burn more calories per minute than we do on the bike. This post is to encourage you to switch it up! (Musical Tourettes – means, a song pops in my head when I’m thinking about something…and the switch up reminds me of the Black Eyed Peas – Just Can’t Get Enough) (musical post forthcoming in a future posting!)

Anyway, even the littlest switch can have a noticeable impact on your training and how your body responds. If you always walk, then consider adding in a little speed walking into the mix. Or, if you always bike, hop off and jog for five or ten minutes. Or, if you currently lift weights, then do cardio – flip flop – cardio then, lift. Our bodies are amazing in how they adapt to the activity (or lack thereof) that we put them under.

The other point of this post is, push yourself! You are faster than you think! You can go further than you think! You can do more than you think! I’d trained solidly for this duathlon. I felt ready to go and yet, a part of me was thinking, this is a 3 part event, maybe I should hold back a little so that I can finish strong. But you know what? Come race day, I was rearing to go! I felt fit and primed! My blood and adrenaline were pumping; and I pulled out all the stops. Were there points in the race where I questioned if I could keep pushing myself? Yep. There were a couple of times where that nasty little thought tried to nudge its way in. But, I had three things that helped me through: 1) my accountability partner’s voice saying “I know you’ve got this!”, 2) my friend Michelle who is a fabulous athlete who was doing the race with me, pushing and encouraging me; and 3) my own voice saying – “Keep churning! Kill It!”

I finished the race knowing I gave it my all; and, that my friends is a pretty damn good feeling! (It was also an awesome feeling setting a personal record for both running and biking! Training pays off so sweetly. Not to mention Michelle and I both got first place in our age divisions! We were smoking fast girls 3^rd place and 4^th place among the female finishers!)

So, the moral of the story is: get out there, try something new – change up your routine; and close each day with giving it your best! Make a goal and work towards it! Listen to the part of you that says “You’ve got this!” Your body and your mind will thank you for it; AND you’ll be that much more ready to take on your next adventure; blast through your old limitations; and keep on becoming a better version of yourself!

Me and Michelle After the Race 

If The Shoe Fits

Facts:

• I believe shoes are an important investment in your health. They’re your foundation. I cringe when I see people wearing old worn out shoes. If you’re looking to reward yourself for healthy behaviors, put new workout shoes at the top of your list (and sports bras ladies!).
•  I’m OCD about my feet. This caused my parents much consternation as I was growing up. My shoelaces have to be exactly even. My socks must fit perfect, with the seam going directly across my toe knuckles. I’m pretty sure I’m a shoe sales’ person’s nightmare.
• If you get a pair of light weight running shoes, do not wear them on rough trails.

I house sat for my parents for a couple of weeks. They live on a dirt road in the mountains. No matter where I travel, I always take my running shoes. Well, I wore my running shoes out on the mountain. They got to explore my favorite trails, and I ran my old soccer training route pretty much every other day. So, my poor Mizuno tiger stripes (Wave Elixir 7s) are looking pretty rough.

I swear I keep The Running Room in business. I tend to buy new running shoes once every season…but the last 2 seasons, I’ve bought 2 pairs/season. Last season, my dog Gidget chewed the edge of the soles off my brand spanking new pair of shoes; and this season, I’ve had to replace above referenced Elixirs.

Anywho – if you find a pair of shoes you like, I encourage you to buy more than one pair, if it’s in your budget. Maybe wait til the end of the season to get them on discount, go online…whatever. But, if you like a pair of shoes, the fit, their performance, then it’s worthwhile to have a pair to spare. Alternate them out, or save them for your next season.

Life’s too short to wear shoes that don’t fit. You don’t want to cause yourself injury or unnecessary pain. I can’t tell you how many times clients tell me their feet are tingling or feel numb, or that they have blisters, or something related to their shoes. Go! Run! Now! Get thee to a specialty running store to get a complimentary gait analysis. They tell you what type of shoe (cushioning, stability, neutral) is best for your stride. Here are some tips:

-Be inquisitive - ask questions! Do you have that shoe in my size? In different colors? If they don’t have exactly what you’re looking for, ask them if one of their sister stores can ship it to that location for you to try. Remember, you’re making an investment – don’t settle for something you’re not truly happy with.

-Get in the zone! Try on every single shoe in the store that you like, or that’s recommended to you. You never know what you’ll discover. For years I was a Asics aficionado. And one day, I tried on Mizunos and have been smitten ever since. Shoe companies change their designs and their fits…and your feet change. So, what once worked might not anymore. Be open.

-Related to the point above…not every shoe size is the same across brands. Don’t say “OMG, I’ve never worn size 7.5’s, I’ve always been a 7!” – no one is going to see your shoe size. What’s important is that it fits!

-Run around doing a test jog, jump up and down, sprint, spin, and otherwise mimic all of the moves you make during your fitness routine. I do it!

-Go to the store in the afternoon/evening when your feet have had the weight of the day on them.

-Take your own socks – ones that you use to workout in.

-Read the store’s return policy. Most places will let you return the shoes within 5-7 days if they’ve only been worn on a treadmill like once. So, if you take them for a workout and decide they’re not right for you, take them back and get something that will work.

-You might think that places like The Running Room or Fitness Sports are more expensive because they’re specialty shoe stores….but, I’ve price compared (b/c one of my favorite things to do is shop!) and, typically they’re less expensive. You’ll save, and help support a local store/chain by shopping there compared to one of the mall stores.

-And you say, “What if I’m not a runner?” – still stores that sell running shoes have a supply of cross training and shoes that fit your workout needs. Or, at the very least, by getting a gait analysis, you’ll know which type of shoe is best for your foot and the activity you’re going to be doing.

My New Investment "Blue Lightnings" 

 (*Note, this post isn’t sponsored by The Running Room nor Mizuno….but I love them and wouldn’t turn away any perks J)