Tuesday, August 14, 2012
Hate Siri...
Does anyone who runs with their iPhone have the problem of Siri interrupting their music? I am ready to kill her! She won't leave me alone during my runs. Even in airplane mode she tells me to turn on wifi.
Friday, June 15, 2012
For when we get back on the wagon... Courtesy of Lululemon. I haven't done the wide legs up to the wall since dance class in high school! Definitely bringing back that stretch.
http://www.lululemon.com/community/blog/five-post-run-poses-for-better-recovery/
Stretches hamstrings
Stretches hamstrings and hips
• lie on your back with your feet on the wall and your knees at a 90-degree angle above your hips.
• keeping your left foot on the wall, hug your right knee into your chest.
• take your right foot further to the right, turning the foot skyward and holding the inner arch of the foot or the ankle with your right hand.
Stretches hamstrings and re-circulates the fluid that has collected in your legs.
• straighten both legs up the wall and get your butt as close to the wall as you comfortably can.
• slowly open your legs into a wide straddle, keeping the knees slightly bent.
• extend your arms overhead for added length.
Stretches hamstrings and hips, decompresses low back
• bend your knees and bring the soles of your feet together on the wall.
• use your hands to press your thighs toward the wall as you lengthen your spine away from the wall.
http://www.lululemon.com/community/blog/five-post-run-poses-for-better-recovery/
five post-run poses for better recovery
five post-run poses for running recovery
Up the relaxation factor by holding each pose for 10+ deep breaths. Your muscles will thank you later!
folding at the wall
Stretches hamstrings
• lean into a wall with your feet hip-width apart and parallel.
• with an inhale, bring your arms overhead. Exhale as you swan dive into a standing forward fold.
• bend your knees and lean your butt back against the wall.
• from here, cross your right leg over your left and hold for three to five breaths, without locking your back knee.
• switch legs.
Tip: If you feel like you’re struggling to balance, scoot your feet further away from the wall.
• with an inhale, bring your arms overhead. Exhale as you swan dive into a standing forward fold.
• bend your knees and lean your butt back against the wall.
• from here, cross your right leg over your left and hold for three to five breaths, without locking your back knee.
• switch legs.
Tip: If you feel like you’re struggling to balance, scoot your feet further away from the wall.
half happy baby at the wall
Stretches hamstrings and hips
• lie on your back with your feet on the wall and your knees at a 90-degree angle above your hips.
• keeping your left foot on the wall, hug your right knee into your chest.
• take your right foot further to the right, turning the foot skyward and holding the inner arch of the foot or the ankle with your right hand.
figure four at the wall
(from happy baby at the wall)
Stretches the outer hips and glutes
• with your left foot still on the wall, cross your right ankle over your left knee. Keep the right foot flexed as you press your right knee toward the wall.
• rock from side to side slightly. Back up from the wall if you feel a bit crowded.
• with your left foot still on the wall, cross your right ankle over your left knee. Keep the right foot flexed as you press your right knee toward the wall.
• rock from side to side slightly. Back up from the wall if you feel a bit crowded.
Return the right foot to the wall and repeat poses 2–3 on the left leg…
wide legs up the wall
Stretches hamstrings and re-circulates the fluid that has collected in your legs.
• straighten both legs up the wall and get your butt as close to the wall as you comfortably can.
• slowly open your legs into a wide straddle, keeping the knees slightly bent.
• extend your arms overhead for added length.
butterfly at the wall
Stretches hamstrings and hips, decompresses low back
• bend your knees and bring the soles of your feet together on the wall.
• use your hands to press your thighs toward the wall as you lengthen your spine away from the wall.
Thursday, May 31, 2012
Pre-Race Carb Load
I get the runners world emails - this sounded delish. I know we aren't running any big races anytime soon, but for future reference....
Portobello and Asparagus Pasta
Mushrooms and asparagus provide B vitamins, and pesto contains heart-healthy, unsaturated fat. "The pesto will keep in the refrigerator for a week," says Forcioli.
2/3 cup pine nuts
20 large, fresh basil leaves
2/3 cup parsley
1/2 cup extra-virgin olive oil
1/4 cup Parmesan cheese
4 whole, peeled garlic cloves
Kosher salt and black pepper to taste
1 1/2 pounds shell or bow-tie pasta or tortellini
32 medium asparagus spears, chopped into bite-sized pieces
1 tablespoon olive oil
2 large portobello mushroom caps, sliced (remove gills with a spoon)
4 teaspoons chopped parsley
Make the pesto by pureeing the first seven ingredients till medium smooth.
Boil a pot of salted water. Add pasta.
Five minutes later add asparagus. In a saute pan, heat olive oil over medium heat. Add portobello; cook till tender [seven minutes].
When pasta is cooked, strain it and asparagus, reserving 1/2 cup of the cooking water.
Transfer pasta and asparagus back to the pot along with half of the reserved water. Mix in pesto. Drizzle with remaining water, and top with portobello and parsley. Serves six.
CALORIES PER SERVING: 763
CARBS: 92 G
FIBER: 8 G
PROTEIN: 21 G
FAT: 35 G
2/3 cup pine nuts
20 large, fresh basil leaves
2/3 cup parsley
1/2 cup extra-virgin olive oil
1/4 cup Parmesan cheese
4 whole, peeled garlic cloves
Kosher salt and black pepper to taste
1 1/2 pounds shell or bow-tie pasta or tortellini
32 medium asparagus spears, chopped into bite-sized pieces
1 tablespoon olive oil
2 large portobello mushroom caps, sliced (remove gills with a spoon)
4 teaspoons chopped parsley
Make the pesto by pureeing the first seven ingredients till medium smooth.
Boil a pot of salted water. Add pasta.
Five minutes later add asparagus. In a saute pan, heat olive oil over medium heat. Add portobello; cook till tender [seven minutes].
When pasta is cooked, strain it and asparagus, reserving 1/2 cup of the cooking water.
Transfer pasta and asparagus back to the pot along with half of the reserved water. Mix in pesto. Drizzle with remaining water, and top with portobello and parsley. Serves six.
CALORIES PER SERVING: 763
CARBS: 92 G
FIBER: 8 G
PROTEIN: 21 G
FAT: 35 G
Wednesday, April 18, 2012
Monday, February 27, 2012
6 days...
I am in zero pain after my 10 miler on Saturday! Sunday I wasn't even sore... well my quads still were sore but that was from Gym Matrix on Friday. Thank god you don't really use/feel your quads during a run or else I would have died!
I stretched and foam rolled for about an hour after the run and iced my knee and hip and shin. My only problem after the run was an upset stomach... due to drinking not enough water and 3 beers after the run. Dehydration...oops! The popcorn and gatorade (not a good tasting combination) at the movies that night cured the stomach ache!
I am getting signed up for the 1/2, finally! Glad that drama is over! I plan to run 4 miles tomorrow or Wednesday and 2 miles today and/or Thursday. I'm keeping my normal gym matrix / Hourblast routine but making Thursday be my last workout day. Lots of stretching Friday and Saturday!
I bought some new socks yesterday and while I was at Dick's I went ahead and got 2 Gu gels and my cliff bar for breakfast.
Can't wait!
Just keep running...
"You're running on guts. On fumes. Your muscles twitch. You throw up. You're delirious. But you keep running because there's no way out of this hell you're in, because there's no way you're not crossing the finish line. It's a misery that non-runners don't understand."
- Martine Costello, author and runner
- Martine Costello, author and runner
Sunday, February 26, 2012
Race week!
Can't wait! I have been icing everything and foam rolling 2-3 a day. I'm scared of injury! Last week my quads were inflamed and today it's my hip flexor and left shin. I'm also eating more carbs and making sure to drink plenty of fluids. I will probably run 2-3 light runs this week. Rest up ladies!!
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