Saturday, February 21, 2015

Winter Running 101

Temperatures are dropping.  Wind chills are almost unbearable.  Keeping up with a fitness routine is often a challenge this time of year.  Here are some tips before you head out the door in these long, winter months.

Dress in layers.
I’ve always been told to dress like it is about 15 degrees warmer than it actually is out.  Overdressing can also become a problem, that’s why layering is key! 

Say no to cotton!
Find a good moisture wicking base layer as cotton will only trap sweat and keep it close to your skin making you cold and miserable.

Invest in a good pair of tights.
Form fitting clothing will keep you warmer than loose, baggy pants.

Don’t forget your hat and gloves!
You lose most of your heat through your head and hands.  If you get too warm, you can easily tuck hats and gloves in your pockets.

Hydrate, hydrate, hydrate!
Replenishing fluids is as just important in the winter as it is in the summer.  It is easy to forget the need to hydrate after running in freezing temps, but your body is losing a lot of moisture trying to keep you warm.

Protect yourself from the sun.
The UV rays reflect off the snow and can cause sun damage to your skin and eyes.  Always wear sunscreen and a good pair of sunglasses.

Try Yaktrax or other snowshoe device.
I bought YakTrax over the weekend and after 2 runs, I asked myself why I didn’t get them sooner.  Not only are they great for running in snow and ice, they will help when I’m out walking the pup.

Don’t skip the warm up.
It takes your muscles longer to warm up in colder temperatures.  Avoid injuries by spending more time warming up before trying to increase intensity and pace.

Lower your expectations and expect slower times.
With snow and ice on the ground, you are naturally going to slow down your pace.  It’s actually a beautiful time of year if you take in all the sights around you.  Go out there and have fun!  Unless you are in training for a winter race, the winter should be about putting in the mileage and building your aerobic base.  Save the fast running for the spring!

Be alert!
Pay attention to what’s going on around you.  I have always been terrified on slipping on ice and falling but this year Georgie and I almost got hit by a car because it hit black ice and accelerated towards us.

Find running buddies and always invite the friend with a shovel.
Running buddies are great for both motivation and safety.  They are also key when your car gets stuck in the parking lot and need a push—aka impromptu post-run strength training session!

When in doubt, hit the treadmill!
Some days just aren’t worth the risk.  Whether its fear of ice or fear of hypothermia, take your workout indoors for safety and warmth.  You can also try my cross training activity of choice… spinning!

Thursday, February 19, 2015

I bought YakTrax!

How are you surviving this snowy winter?  Are you counting down the days until spring?

I broke down and bought a pair of YakTrax at Marathon Sports Mashpee and I’m so excited!

I am hoping to get in a few runs this weekend and I will report back.  What are some other must have winter running gear?

Friday, February 13, 2015

"Just like the Ritz!"

I received some very sad news today.  Mashpee lost a good one and I can't imagine that shock and what his family is going through.  In memory, I bring you the best of the best Jimbo quotes.  (Yes we used to keep a quote book at work!)  I will always remember your humor and the joy you brought to that ugly, old FitPlan in the basement.  And who could forget the day he told me I should put myself on eBay to find a date?  Everyone watch MSNBC tonight in Jim’s honor.

“Do you know how much time and exercise it takes to lose weight? It’s impossible!”

[When I was working out in a tank top...]
“We need to get you a sweater.  This is a no guns facility. You can’t bear arms here.”

“I gotta go chase my wife around the house.  She’s on crutches.  She never wins.”

[On dating…]
“Here’s what we are gonna do.  We’re gonna start by finding you a seat at the bar…”
“You are destined to be an Old Maid.”
"Be careful.  He's straight out of Bridgewater Correctional..."

[On my love for Family Feud…]
“Let me tell you, even preseason baseball is more beneficial to you than Family Feud.”
“We need to get you a dictionary.  Stop watching Family Feud and start studying the dictionary.”

“Work ethic is dead.”

[While holding up a gym towel with a hole in it…]
 “Just like the Ritz!”

[Talking about high school…]
 “We had hieroglyphics in the morning at about 9:30 AM…”

Jen: You rock Jimbo!
Jim: Well, I’m going to roll for a bit then I’m going to get out of here.

Wednesday, February 11, 2015

When Love Takes Over Spin Playlist

It’s the Week of Love! Enjoy my 2015 Valentine’s playlist! <3

Wanna Love You Girl feat. Pharrell - Robin Thicke           4:22  Warm up
Say Hey (I Love You) - Michael Franti & Spearhead         3:57  Drills, pedal strokes
Baby Love - Diana Ross & The Supremes                            2:38  Build
Do You Love Me - The Contours                                             2:52  Standing flat   
Burning Love - Elvis Presley                                                    2:51  Steated climb
You Can't Hurry Love - Diana Ross & The Supremes       2:47  Downhill
Everlasting Love - Carl Carlton                                               2:38  Build
Love Rollercoaster - Ohio Players                                          2:54  Seated climb
Love Shack - The B-52's                                                            5:20  Jumps
Wild Wild Love - Pitbull                                                            3:22  80-100
Like I Love You - Justin Timberlake                                       4:44  Build
Crazy In Love (feat. Jay-Z) - Beyonce                                     3:56  Jumps
When Love Takes Over - David Guetta                                  3:09  Standing flat   
I Think I'm In Love - Jessica Simpson                                    3:19  Cool down       
My Love (feat. T.I.) - Justin Timberlake                                 4:36  Stretch 1
Love's Theme            - The Love Unlimited Orchestra        4:11  Stretch 2

Sunday, February 8, 2015

Run #2 of 2015

You may be shocked but I went for a run yesterday.

Here’s the story behind it…

I don’t always start my morning checking my Timehop but yesterday I did.  One year ago I wrote this blog post: The words no runner wants to hear.  Last year at this time I was crying because I couldn’t run.  This year I woke up with no thoughts of even trying to run.  It’s cold.  It’s icy.  I have new puppy mom guilt.  Priorities have changed since bringing home my little G and I am loving every minute with her.
Back to yesterday... 

After a little Timehop motivation, I bundled up in my favorite "winter running jacket" and headed out for 2 miles.  Yup, 2 miles.  That’s it.  It was super icy (I need Yaktrax!) and some could debate that I did more walking than running.  The important thing was that I got out there.  Remember what I said in Begin a Fitness Routine?  Ease into it.  I gotta start somewhere!

About 3/4 miles in, I avoided a near wipe out and began to ask myself, “Why am I out here again?” 
Because I can!  I’m a runner.  Running is what I do!

Did I run today?  No.  Will I run tomorrow?  Who knows.  But I AM really looking forward to my next run… which is a very good sign for me!

If you woke up this morning feeling blah, get out there and just do it.  You’ll feel much better after you accomplished something.  Oh, and wear your sunscreen kids.  No more repeats of last February.

2015 Totals: 6 miles

Sunday, February 1, 2015

Welcome to the Big Show Spin Playlist

It’s Super Bowl Sunday!  Spin class is a great way to start your day of eating and drinking.  I reached out and asked my friends and Mashpee Spinners to help me with their favorite tailgate pump up songs.  Just to make things clear, there will be no “This Is Our House” or “Shipping Off to Boston” in my class!  Here we go…

Thunderstruck - AC/DC                                               6:34  Warm up
Let's Get Ready To Rumble! - Michael Buffer        0:26  Time to work!
Tootsee Roll - The 69 Boyz                                         4:03  Build
Whoop! There It Is - Tag Team                                  3:43  80-100, Jumps
Welcome to the Big Show                                           0:07  Recovery
Lose Yourself - Eminem                                              4:29  Seated climb
Can't Hold Us - Macklemore & Ryan Lewis           4:18  Standing flat
Run This Town - JAY Z, Rihanna & Kanye West    4:28  Build
Pretty Fly (For A White Guy) - The Offspring       3:09  Jumps
Jump Around - House Of Pain                                   3:24  80-100, chorus 4 count jumps
Rock And Roll Part 2 - Gary Glitter                          2:59  Build
We Will Rock You – Queen                                         2:01  Seated climb
Shout - The Isley Brothers                                         4:39  Total random
We Are The Champions - Queen                              3:03  Seated 30”/standing climb
Na Na Hey Hey Kiss Him Goodbye - Steam           4:07  Cool down
Team - Lorde                                                                  3:13  Stretch 1
Rocky Training Montage - Vince Dicola                 3:39  Stretch 2

Who are you rooting for? 

Let’s go Seahawks!  #BeastMode #MakeTomCry