To The Core {Three Things Thursday}

It was embarrassing.

I was in the front of the aerobics room, a dozen students watching me. I positioned my elbows underneath my shoulders and placed my palms on the floor. I lifted into a plank, making sure to keep a neutral spine and straight back. I pushed through the back of my heels and breathed.

1, 2, 3, 4.

My trunk muscles began to shake. I could feel my low back collapsing and my shoulders rounding.

5, 6, 7, 8.

I wanted the class to hold the abdominal exercise for 30 seconds and, 10 seconds in, I didn't think I could make it. I brought my knees to the floor, improvising to show everyone the different levels – tabletop, on tops of the thighs and on the toes. I encouraged everyone to find their own challenge.

I've come a long way from those first few classes after Silas. Plank for 30 seconds can still be a challenge but only because of my class load and general fatigue. The muscular endurance, though, is there. I give credit to a focus on incorporating foundation exercises for the trunk into my classes as they are good for everyone and mixing it up with Pilates-style moves.

Lately, I've found that these exercises make it into nearly every class.

Dead bug. I love this exercise because it is beginner friendly, and it takes the pressure of the low back. It also helps to teach the hips and shoulders to work independently. There are variations to increase the challenge but I often use this one as a warm-up to more challenging core moves.

Single leg stretch. When I came back to group exercise after Silas, we put Piloxing on my schedule for the first time in nearly two years. I found myself borrowing from the format and adding Pilates-inspired moves to many of my classes. I like this one because it works the lower and upper abs while increasing hamstring and upper back flexibility. If you have low back troubles, though, do not do this.

Reverse crunch with straight legs. This exercise targets the lower abs and takes the strain off the neck. (I instruct students to keep their heads on the floor.) This one is all about control, though, and you must lower the legs with intention.

And a note on the pike. I recently acquainted myself with "High Intensity Interval Training for Women" by Sean Bartram who trains the Indianapolis Colts cheerleaders. and love this challenging variation. At the top of the movement open the legs. Close the legs and lower them. Open as hips allow and close. Bring the legs up and repeat.

By the 12th rep, even on the first set, your muscles will be talking to you.

In October, I'm challenging my students to really work on their core, and we'll be trying to advance our planks and increase muscular endurance. I'm excited to see how the foundation we've created will help us during the challenge.

Disclaimer: I am an ACE certified personal trainer and have several group fitness certifications. However, I am not your trainer. If you choose to perform these exercises, you do so at your own risk.

Humbled

It was just a 10-minute YouTube video that I found with the ever clever search "arm workout."

Except that it wasn't. It was an eye-opener.

Silas was napping on Tuesday (well, I thought he was napping but that's neither here nor there), and it presented me with a much anticipated opportunity. It was my chance to add in some low intensity resistance training. I didn't want much and I expected even less. The goal was to get in something and regain some of the tone that I had lost over the previous three weeks.

I grabbed a set of 5-pound dumbbells and cued up a quick workout. It began with 10 rep sets of front raises and lateral raises, which target the shoulders. Five pounds would have been my go-to weight for barbell class, which has far more than 10 reps. It was a weight that felt good, sometimes easy.

Well, by rep seven, I realized that 5 pounds was no longer comfortably challenging for muscular endurance training. It was downright hard.

I wanted to cry ... but Silas took care of that for me. I waited a few reps to see whether he was having a moment or actually waking up. Just as the workout moved onto overhead presses, I realized that he was up and I was done. I could have been disappointed ... but I was relieved. I could stop the workout, stop feeling weak and do it without "quitting." I had to take care of Silas, after all.

I might have forgotten the situation or buried it under the Boppy, at least, if it hadn't been for Miles. The little stinker. That night, he saw the weight peaking out from under the couch. He picked it up and with one and, did a shoulder press.

"Look how strong I am, Mom!" he shouted. "Look how strong I am."

Yeah, buddy. You are so strong.

As for momma, she's got some work to do.

And that's OK. Honestly, I'm a bit excited to create a strength training plan and see where it takes me. I think I'm going to focus on muscular endurance, incorporating high reps, low weights and lots of body weight. I might even get crazy and get my hands on PiYo for some ideas and workouts.

Have you ever tried PiYo? What are your thoughts?

Note: I started this post last week but, well, I didn't finish it till today. Whoops.

Belly up: Modifying exercises for pregnancy

Knees, belly, knees, rise. Knees, belly, knees, rise. Find that belly button and introduce it to the bar. Knees, belly, knees, rise. Knees, belly, knees, rise. Belly up to that bar, y'all.

I've repeated those cues, given during a barbell row, so many times over the past 2.5 years teaching Bodypump and Rip (a non-licensed barbell program very similar to BP) that I repeat them without thinking. The moves, too, are nearly second nature.

But as I was teaching this week, demonstrating from the side to illustrate a neutral spine, I noticed that my elbows weren't going straight back. My bar was going straight to the belly. Well, it was but my changing body has also changed my range of motion. I was having trouble really hitting the traps and lats, which are the primary muscle groups targeted in a bentover row.

It was a bummer, and I had to fight not to let it affect the class. The back track is one of my favorites to teach — and to perform. It's intense and strong, and I love the results — physically and physiologically. I can't do it being sullen. Rather, I need energy and power.

After class, after the benches were put away and the weights racked, I grabbed a light bar and thought about what I could do. Here's what I came up with:

Change the range. The traditional grip row (in Bodypump) goes knees to belly button to knees. There are other grips, though — mid and wide, each changing the target of the motion. By going with a wider grip, I bring the bar to the rib cage, which is unobstructed.

Refocus. After a few reps, it's easy to get sloppy with form. The result? Sub-par results and possible injury by recruiting secondary muscles to do the work. Taking a millisecond before each rep to rotate at the shoulders and bring the elbows to the midline can make the difference in a workout.

Mind to muscle. The neuromuscular pathway is something we don't think about training but they are the foundation of good form and achieving results.

"Neuromuscular pathways are the communication channels between the brain and the muscles. Whenever a person wants to perform a certain movement, skill, or task it is along these pathways that the brain informs the body’s muscles what action is going to be required to accomplish the goal at hand." (Source)

For me, a part of this training is being very conscious about what I'm doing during each part of the movement. I focus on the shoulder blades squeezing together as I bring the bar back. I hold the top of the row briefly to feel the pinch. I feel the muscles return to a resting state as the bar goes down. My focus is feeling those muscles work, feeling the concentric movement and the eccentric. It really helps to achieve results. For example, when I put this focus into a squat, squeezing the glutes at the top of the movement, I am sore for days.

Switch equipment. During a class, this might not always be an option but changing the form of resistance can lead to a better range of motion. A band row, for example, comes from the knees to the ribs. Elbows still shoot straight back and the shoulders still come together but the range of motion isn't determined by the size of a belly. A dumbbell row is another option, and performing a single version allows for more unobstructed movement.

Change exercises. A bentover row is one of my favorite exercises for targeting the posterior but there might be a time when I need to change it entirely. A reverse flye would focus on the trapezius and rhomboids while also recruiting the triceps and part of the deltoids. A band pull will target the same area.

Disclaimer: Though I am an ACE certified personal trainer and a certified Bodypump instructor, I am not your trainer. Please consult a medical professional before beginning any exercise program and seek out a fitness professional to discuss proper form. These modifications are based on my personal experience and should not be considered professional advice. 

Boot Camp Essential Exercises {A Three Things Thursday post}

My first round of boot camp is over.

It's been six weeks of workouts, bug bites, threatening rain and immense gratification. When I decided to try my hand at going on my own after the BBG, I had no idea what would happen. I didn't know whether I would find anyone who would come - and then come back. I didn't know if they would enjoy the workouts or find them worthwhile. Heck, I didn't know if they would like me.

They did come, though, and came back. I've had some positive feedback and we've all learned a few things over that time. Enough so, that as I wrap up one session, I'm busily planning the second. The participants - most of whom I didn't know seven weeks ago - asked for another round. I'm switching up session times (if you are local to Fort Wayne, we've got some early mornings)

Of course, I'll be changing the workouts - though we have yet to do the same thing twice. That said, there are three types of movement that I make an effort to include in every workout, whether it's for my outdoor boot camps, my class at the YMCA or just at home.

1. Lateral movement. The body is not two-dimensional, and we can't train it that we. If only for balance, it's important to incorporate movements to the front, side and back. It's easy to neglect the those movements when you are doing squats and lunges, especially. We stick the butt out and sit; step the leg and out drop. Simply moving these to the side will help to work the glute medius, which can be weak in runners.

Exercises: Side squats, side lunges, lateral hops, leg lifts, monster walk, skaters

2. Balance/single leg exercises. Many things we do - walking, running, going upstairs - involves a split stance, meaning the two legs are never planted right next to each other. As such, it's important to train the body that way. It also helps to prevent injuries by supporting the joints. While lunges do this to an extent, I like to use single leg exercises to strengthen the stabilizing muscles and improve balance.

Exercises: Single leg bicep curls, single-leg deadlifts, one-leg squats, pistol squats (only with good form), one-leg hops

By the way, I have to thank Kim for this one. When I was planning my first week of workouts, I asked her for some feedback and she mentioned this to me. I've never looked back.

3. Jumping Jacks. I don't have a logical explanation - I just love them. They are quick, effective way to raise the heart rate and don't require space or equipment. Plenty of variations exist to spice things up, as well. I actually planned a circuit workout that had a different jack variation in each round. I just never found the right week to use it!

What are your favorite boot camp-type exercises?

Work it, obstacle race style: Three Things Thursday

Spring (loosely speaking) has meant one thing in our house: Dirt. More specifically, mud.

The thawing snow has turned our backyard into a playground for Denali, who is seizing the opportunity to romp and dig and burrow and bury. One never knows what she'll see when looking out the window - head in the ground, knees in a hole. I can't blame the dog - he's been cooped up all winter and needs to have some fun.

It's just not so much for us. Our brick red ceramic tiles show every ounce of dirt, and each trip inside leaves a path of muddy prints. Mark has been furiously using the Shark to keep things clean only to be thwarted by Denali squirming past us as we try to wipe his feet.

And here's the kicker: Things are about to get a whole lot dirtier. I have a feeling, though, that Mark isn't going to mind as much.

I recently signed on to be an ambassador for the Dirty Girl Mud Run. The race series, which is the largest women-only 5K mud and obstacle series in the country, is making a stop in Indianapolis on May 17. At Dirty Girl, it’s not about who finishes first. All obstacles are optional and all fitness levels are invited to participate.

I have never, not once, signed up for a race like this (though I've found myself in some deep mud and hopping hay bails during trail races). Heck, I haven't even done a color run. But I thought I was time I changed all of that and had a little more fun with my running, especially as I wind down from a tough training cycle.

The event will have 10 to 12 obstacles along the 5K course. Some examples are the “Pretty Muddy Stuff” mud pit, the “Get-a-Grip” net climb (you ring a bell when you reach the top), and “Down and Dirty,” where you crawl under a series of nets in the mud. All obstacles are optional, so if you don’t feel like tackling one, or can’t for some reason, you’re welcome to pass it by.

I have a feeling that I'm not going to want to do that - skip the challenges. Something about bragging rights and competition. To make sure that I'm ready, though, I've been thinking about a few exercises to work into the mix.

1. Pulling exercises. Some of the obstacles include inflatable stairs/ladders and the net climb. To tackle those, you need to be able to pull yourself using the muscles in your back. Think pull-ups (assisted or otherwise), lat pull downs and rows. I'm particularly fond of rows as you can do them with minimal equipment at home.

A seated row with resistance band is a great exercise targeting most of the muscles in the back. Perform three sets of 12 to 15 reps. It would also be worthwhile to find a challenging band and perform three sets of 4 to 6 reps to improve your strength and ability to pull yourself up.

2. Lateral leg exercises. Mud is slippery, people slide. It's that simple. If your stabilizing muscles aren't strong or there are any imbalances, you might be at risk of injury. Adding side lunges, monster walks and banded leg lifts target the often neglected glute medius, which helps rotate the thigh and assists in hip abduction. Weakness in the glute medius can contribute to knee pain, PFS (aka runner's knee), IT Band issues and hip pain. Fun, right? Do them. I will, too.

3. Core work. A strong core is the foundation for a strong body. Dynamic exercises that activate the rectus abdominis and transverse abdominis will build strength and stability. My favorite exercises to hate are mountain climbers, plank dips and hip thrusts.

While I'm not overjoyed at reacquainting myself with mountain climbers, I am excited to take on this challenge with blog sister Kim of Girl Evolving. If you want to join us in Indianapolis - or try a Dirty Girl Mud Run elsewhere - you can use code BLOGFRIEND for $10 off registration.

On Twitter: @godirtygirl
On Facebook: Dirty Girl Mud Run
On Instagram: godirtygirl

Be sure to use hash tags #godirtygirl and #dirtygirlmudrun

Disclosure: I received a free registration to the Dirty Girl Mud Run in exchange for posting about the race. All thoughts and opinions are my own. Also, although I am a group fitness instructor and ACE certified personal trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the exercises featured on this website, you do so at your own risk.

The secret to strong arms: Three Things Thursday

"Do you do anything for your arms besides Bodypump?"

The question came from one of my regulars on a day when she was the only one in class - cheap personal training as we call it. And it was a compliment, as she added that they looked so toned.

My answer? No. While I have great intentions of lifting heavy on Monday as I have a goal to improve my muscular strength (as opposed to endurance, which is Bodypump), I have yet to really do more than be interested. My strength training routine, as it has been for a year, is three days a week of Bodypump or something similar. It's high reps, low weights and lots of results.

I did have a secret for her. The key to good looking arms is not over training the biceps and triceps with 10 types of bicep curls and 15 sets of overhead tricep extensions. Oh, no.

It's the shoulders.

When you look at someone's arm from the side (or lateral) view, the muscle definition that you would see (if there is any) would be from the middle deltoid and the insertion point near the biceps brachii. From the front, a strong shoulder will also give nice shape and add to that "toned" look.

Here are three ways to incorporate shoulders into your strength training routine:

1. Compound movements. A multiplanar exercise is particularly advantageous for the shoulder because the deltoid wraps around the front, side and back of the arm. A balanced program, then, would include frontal and lateral movements.

I like to do a rotator raise with an overhead press and pectoral squeeze. With arms by your size and a 90-degree bend in the elbows, lift the arms so that the weights are just below shoulders. Rotate the arms to create a goal post shape and go into an overhead press. Return arms to goal post. Squeeze elbows together; back go goal. Rotate down. Do three sets of 12 to 15 with a weight that is challenging but allows quality of movement. Definition of the range = definition of the muscles.

2. Row, row, row. When one thinks of rows, the target muscle group is the back. Upright rows, though, use the shoulder girdle and recruit the upper trapezius. The upper trapezius, while on the back, complements a strong shoulder and a sleek upper body.

The trick with an upright row is to not let the elbows drop and to bring the weights to chest height. Many bodybuilders will bring the bar up to the chin but Bodypump range is the chest. As the upright row can put pressure on the joint, a smaller range could put less pressure on the joint. Note: Someone with rotator cuff injuries might find this uncomfortable.

An exercise to try is a limited range upright row as it keeps tension in the muscle during the midrange. Bring the weight to chest, release to the abdomen. Lift to chest and complete the range at thighs. Repeat 12 to 15 times with a light to moderate weight.

3. Don't ignore biceps and triceps. While the point is to work the shoulders, a sound strength training program incorporates all muscle groups - whether it is in a full body circuit done two days a week or a split schedule.

Disclaimer: Although I am an ACE certified personal trainer and certified Bodypump instructor, you should consult a physician before starting any exercise program. If you choose to do any of the exercises featured on this website, you do so at your own risk.

Core Values: 30-minute challenge

Currently: Wishing that my Thursday night class will be canceled.

The weather outside is more than frightful today - it's plain stupid. I got stuck in the snow three times this morning, twice requiring help to get out, and the evening commute wasn't much better. I'm definitely not looking forward to going out again when I anticipate class attendance will be low.

But a job is a job is a job. I will work every last person in class to sweat. And, if no one shows up, I might do this tabata workout.

As part of my personal #corevalues challenge, I want to become a more well-rounded athlete by incorporating plyometrics, improving balance and strengthening my core. This workout is designed to do just that.

A couple notes:

• This workout is challenging, even for an advanced exerciser. If you are new to fitness or recovering from an injury, modify as necessary. Examples: March or jog in place instead of high knees; side lunges instead of lateral hops; instead of "jumping" with mountain climber, tap it in.
• I have five tabata sets but feel free to pick and choose from the circuit to create your own workout. I like sets 1, 3 and 5 for a quick 15-minute workout.
• This workout is not total body - I wanted a cardio exercise paired with a more traditional ab exercise.
• Feel free to skip this and just do 5 minutes of abs.
• HAVE FUN!

If you do this workout, let me know what you think in a comment below.

Links to exercises:
Frog jumps
Plank T
Windmill
Lunge with knee lift
Inchworm

Core challenge

It's neither a complicated nor long story to explain to you how I found myself demonstrating a plank, while wearing a dress, in my boss's office.

He wanted to improve core strength, asked me for an exercise, I said "plank," and he said, "What's that?"

See? Simple.

Of course, a better-minded, more ladylike employee would have emailed him a link to a YouTube video but I found it prudent to demonstrate a neutral spine, the position of the arms and show off a bit. There were some looks, so to speak, from co-workers who passed by. I'd like to think they were jealous of my form but more than likely, it was my lack of decency for planking in a dress.

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When it comes to physical activity and exercise, I am the person in the office to talk to. My co-workers share successes on the scale, finish-line victories and seek advice on ways to improve diet and exercise. So it was no surprise when my boss came to me asking for a regimen to restore his once enviable core strength. 

He said he used to do push-ups and sit-ups like a beast but found the latter to be a thorn in his side in recent days. I scoffed. Of course, he did. Sit-ups are dumb. I told him that he needed to be doing a series of planks - six sets of 30 seconds in plank, 30 seconds recovery - and, as an added bonus, it would improve shoulder stability to help with push-ups.

This plan rolled so quickly off my tongue that I almost felt like a real person trainer. A real CPT, though, would have factored in much more - a participant's mobility, stability, strength and current fitness - before issuing matter-of-fact intervals. Especially ones that were relatively untested.

Feeling a bit guilty about it on Saturday (and bored with ACE studies), I decided to get into plank and try the routine, with a bit of modification - increasing the work interval to 45 seconds. Can I tell you something? Something secret? Forty-five seconds can feel like forever. Granted, I had taught BODYPUMP that morning and did a 1:30 plank hold before starting the intervals but I thought I had more in me. It took all my guts to make it through five.

And two days later, I'm still sore, which means two things -- a) boo and b) time to get to work. 

I figure that if I can put my boss on a plank plan that I could do the same for myself. The goal is that three days a week (non-teaching days) during the month of July, I will do intervals of the following: Forearm plank, twisting knee plank, full-arm plank, plank with hip dip, forearm plank. I'll start with 45 seconds on and 30 seconds rest, hoping to increase the work interval by month's end.

To see how I progress, I thought it would be wise to test myself with a plank hold. Sore abs and all, I made it 2:16. Here's hoping I do a bit better July 30.

Note: I was dropping my head, resulting in poor postural alignment and creating the opportunity for injury and reducing effectiveness of exercise. In my defense, this photo was taken after the plank hold (during which I out-planed Mark). Also, note the outfit - dress and Vera Bradley pajama pants that are two sizes too big.

Of course, this could be one of those things that I say I'm going to do but will forget about by tomorrow. Because I can roll like that. Now if other people were, let's say, interested, it might keep me motivated. Just sayin'.

Bring on the random

I have a giveaway post to be published later today but I feel inclined to write something now. And for those of you tired of giveaways, this one is the last for a while.

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I have a love-hate relationship with Facebook. I love, love stalking people and staying connected to those who don't float in and out of my daily existence on a regular basis. But I hate, hate, hate how Facebook manages to make you feel like crap.

Case in point: A recent comment on the FWTC page.

The track club posted on its page about logging miles this weekend after the snow clears. I mentioned that my nearby park is great, and it's easy to do a long run on the greenway without worrying about sections being closed to flooding. The next person posted that clear trails are for summer and she was going to be at a state park that's 45 minutes or so from the sitting, getting dirty in the mud and slush. Whoever posts on behalf the club agreed that COL was a great option for Sunday.

Great. Good for you. Except running trails and coming home caked in mud doesn't make your run better nor does it make you more hard core. And given that I already feel guilty each and every time I set out for a long run, leaving Mark with Miles duty, I'm certainly not going to leave them for four hours to log the 11 miles I hope to this weekend. Also, it's not like they can tag along. The BOB Ironman was made for running, not hiking.

So eff you and your little excursion. I'll be on the greenway with a stroller and my clean shoes.

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I'm picking up the Tuesday night BODYPUMP class at the gym for a while (I think) as the instructor and his wife just had a baby at 23 weeks. (If you are the prayer sort, say some for them.)

Anyway, I was scheduled to teach and was counting on that workout last night. What I was not counting on was the weather closing the gym. And so I found myself driving to Pizza Hut to join the crew rather than the gym. I had already had a snack but indulged in breadsticks, broccoli soup and a half-slice of pizza.

As one can assume, the idea of an hour-long replacement workout was not that appetizing (pun intended). I opted to study my ACE materials for a half-hour and go all out for a half-hour in the basement, trying my hand at Tabatas.

The workout:

• 5-minute Jane Fonda-esque warm-up
• Tabata 1: Sumo squat high-pull
• 1 minute jump rope
• Tabata 2: Alternating lunges with hammer curl
• 1 minute jump rope
• Tabata 3: Deadlift with row
• 1 minute jump rope
• Tabata 4: Air squats
• 1 minute jump rope
• 3 x 1-minute planks

During the workout, I felt like I was working but didn't feel wiped after and so I worried it wasn't enough. My inner thighs and upper hamstrings are saying otherwise today.

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Food poisoning might have gotten the best of me last week but I still managed to grab a cup of coffee and speak on a panel about weight loss during the most recent My Healthy City breakfast. 

There were two other people on the panel, both of whom had lost more than 100 pounds, and we discussed what we did, what worked and what would help others. It was a really interesting opportunity for me as every time I discuss my weight loss, I feel like I learn more about the journey to obesity and back.

The coordinator had some video shot and made it available online. It's a time investment to watch it all but there were some interesting points about skin removal surgery and relapsing.

 

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Give me something random. I need entertainment. 

Spring Training: Week 9

Spring Training posts document my training for the Run the Bluegrass Half Marathon on March 30 and my "A" race, the Wisconsin Marathon half, on May 4.

The week, in training:

Monday: TurboFire Stretch 40 + 3 miles
Tuesday: Unplanned rest (stomach bug)
Wednesday: 25 minutes TurboFire + 20 minutes strength
Thursday: 1 mile + led circuit class (only did cardio) + taught BODYPUMP
Friday: 5 miles
Saturday: BODYPUMP (taught)
Sunday: 9.25 miles, long

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I am a monster. A green-eyed, jealous monster. 

I will look at other people's training logs and lust over high mileage and intense speedwork sessions. I see how fast other people go and long to be a glimmer of what I used to be. I talk to people who qualify for Boston and silently sulk that the only way I'll ever be able to run the capstone Boston Marathon is to do it wearing a charity bib.

It's terrible. I'm terrible. And I feel terrible that I think I'm terrible. 

But, the other day, I had an epiphany of sorts. Or a cup of coffee with an amazing, radiant woman.

I write a column of sorts for the paper called What's Your Workout? and I profile area residents and - you guessed it - their exercise routines. I started it in an effort to show people that the average Joe (or Jane in this case) can accomplish amazing things with the same demands that we all face. This month's column was about a marathon runner who recently qualified for the Boston Marathon. She didn't wake up one day, decide to run a marathon and lucked out that she "naturally" runs 7-minute miles and qualify in one attempt. Instead, she worked hard, worked her way up in distance, incorporated cross training and ran FOUR marathons before coming in under 3:45.

I was completely awestruck as we talked. It wasn't just her determination but her balance in dedication to training, being a mother (you should see her face light up when she mentions her daughter's name) and raising awareness for a good cause. You see, not only is she a great athlete, she is a cancer survivor and is now campaigning for the Leukemia & Lymphoma Society's Woman of the Year on behalf of a 3-year-old boy with blood cancer. Just as she picked a lofty goal in Boston, she has in the campaign: to raise $100,000 for research. You know I rarely talk about donating money but here's her blog and a link if you are interested in reading more.

Anyway, back to running. While we were talking, I asked her what her motivation was and how she found it in her to get up at 4:15 to work out. Her response? If you want it bad enough, you'll do it.

And that's what I have to ask myself: What do I want and do I want it bad enough to put in the WORK? (Yes, WORK earns an all caps designation here.) I can get up earlier if I want to log higher mileage. I can learn to be more uncomfortable in my runs to push harder in training. I can do more than what will get me across the finish. If I want it.

I don't have the answer to the question, and I'm really trying to think about it this week. To search that heart of mine to decide what it's craving and what it needs.

Spring Training: Week 8

Spring Training posts document my training for the Run the Bluegrass Half Marathon on March 30 and my "A" race, the Wisconsin Marathon half, on May 4.

The week, in training:

Monday: TurboFire Stretch 40 + 3.5 (very windy) miles
Tuesday: 5 miles, "tempo" + ZWOW
Wednesday: Rest
Thursday: 5 miles, progression + corporate wellness class (taught)
Friday: 4.05 miles
Saturday: BODYPUMP (taught)
Sunday:12 miles, long

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I've whined. I've complained. I've gotten mad. All because my training wasn't where I wanted it to be, wasn't going the way I wanted to go.

And then came last week.

Though far from perfect -- because a run where you nearly get lost in a cemetery while listening to an Another Mother Runner podcast makes that nearly impossible -- the week went better. Much, much better. I added a fifth run, a "recovery" one of sorts, and got in 5-milers twice.  worked with weights three times, and I definitely felt the burn of my circuit class - even if it wasn't fun. I hit nearly 30 miles, which I'm not sure I've ever done when training for a half-marathon.

And, I had a stellar long run. Like, super stellar.

My goal of late has been to inconvenience Mark as little as possible when it comes to long runs. I've squeezed them in on personal days, gotten up at 5 a.m. to run 9 miles on the treadmill and did 11 miles during week 7 while Miles was napping. It worked out so well then that I thought I'd try it again with my 12-miler.

Of course, we all know how well Miles napped this weekend.

And so Mark and I found ourselves at noon Sunday trying to "kill" an hour until we thought we could put Miles down. I was dressed to go and the weather was nice and Mark had only had two pieces of pizza for lunch ... and well, why not go for a run as a family, I thought. Mark was a bit more trepidatious (because of the pizza) but obliged and so we set out for our first family run since Christmas.

I told Mark it would be a very slow four miles as I warmed up but we trotted along our normal route at a comfortable pace, one that should have probably worried me just a tad. However, it was so nice to have some company, to hear Miles point out the dogs and feel my legs moved that I went with it. I could always take it a tad slower when I finished up on my own.

But after Mark and Miles retreated inside (and I making a quick potty stop), I continued on at nearly the same pace as I trucked down a semi-busy street toward a greenway trailhead. I figured I'd go with it for the next four miles and slow it down the last four.

But as I rounded into the park for the last set, I kept seeing an 8:xx pace on my watch. It was unreal. While I felt like I was pushing, I didn't think I was doing that (and truth be told, I wasn't - the MOTOACTV is a big tease) and so I soldiered on with the gusto of someone who had something to prove. Something to show herself.

As I reached my block, I was tired. I was feeling the effort of a harder 12-mile run. And, yet, I felt the urge to push. To give it one last go.

I pressed "end workout" at 12 miles on the nose in 1:52 and some change.

I walked in the door smiling - and saw two smiling faces as well - and told Mark for the first time this training cycle, I felt like maybe - just maybe - I might be able to give my PR a run for its money.

Three Things Thursday: Making $hit happen

I've declared that 2013 was the year that I was going to make shit happen.

I've been pretty vague as to what the shit I want to make happen will look like in an effort to protect myself. I mean, seriously, everyone is on the interwebs (except my grandma), and I don't want to suffer some of the consequences to putting it all out there.

However, I can share some things. Three things, which are all a part of making shit happen this year.

1. This evening, I taught a circuit class at a freight and shipping company through a workplace wellness program that is managed by a local gym. I had initially contacted the gym about teaching a circuit/bootcamp class at its new location, which is near my 'hood, but the manager thought of me when the gym was looking to fill the Thursday night class.

Yes, you could say I was excited.

He said I had free reign to do what I wanted, and I opted to stick with what I know - strength training. There were three circuits and each circuit had three sets. To make it even more fun, the sets in each circuit got progressively harder. Think: Begin with deadlift, end with single leg deadlift. The class went well but they requested more fun. I'm afraid "fun" might be tough for me so I'd love to know what makes group fitness fun for you.

2. I have been mentioning it here and there and thinking about it even more but taking on this new class has cemented my decision. I am going to pursue my personal training certification. I want to make sure that I'm ready and qualified for any opportunities that come my way and being a CPT is key.

I've chatted with a handful of people and done my research, and I have decided that I am going to go through the American Council on Exercise. The owner of the gym through which I am doing the circuit class and a gal I took BODYPUMP instructor training with both recommended ACE, as it's a well-rounded program, has a number of other certifications and, most importantly, is recognized by the NCCA. I also liked that Les Mills certifications can be counted toward required continuing education credits and the ACE certification is among those listed as acceptable for employment by the YMCA.

3. I feel like the details are a little sketchy on this one but it seems that I am going to be an ambassador for Nathan Sports in 2013. I am a fan of the company's Facebook page, and I was entering its daily holiday giveaways. The final giveaway was the chance to be an ambassador, and entrants had to give their mantra for 2013.

Mine? Be epic. Despite my frustrations, it is still my goal, and I'm using my mantra to keep me motivated during this time in my training.

I've filled out a survey for Nathan and I've been told I can expect some goodies but what it actually means, I'm still unsure. Regardless, I'm pretty pumped to work with the company. My first handheld was a Nathan Sports, and I still have the "sleeve." (The actual bottle was lost when I ran the HUFF 50K relay in 2011.) It carried me through several half marathons and my Columbus Marathon training cycle. I busted it out last weekend for my 10-miler and was, well, intrigued to discover a Swedish fish from the fall in the zip pocket.

I didn't eat it. I promise.

Spring Training: Week 7

Spring Training posts document my training for the Run the Bluegrass Half Marathon on March 30 and my "A" race, the Wisconsin Marathon half, on May 4.

The week, in training:

Monday: 3 miles, treadmill
Tuesday: ZWOW 44
Wednesday: 4.3-mile run, attempt at intervals
Thursday: 4.2-mile run + living room circuit
Friday: Rest
Saturday: BODYPUMP
Sunday:10 miles, long

◊ ◊ ◊

 To describe my training of late, I can use three words: sick, tired, frustrated.

I battled a sinus infection or cold for most of last week, and its remnants are still lingering in my body.

The blocked sinuses became a nagging cough, and I slept on the couch for most of last week as to not disturb anyone else's slumber.

My paces are slowing. Big time. Whatever gains I had made and saw to fruition when I PR'd the 10K in December, I'm fairly certain have disappeared. I'm running slow, heavy and out of breath.

It sucks. And I'm incredibly unhappy though resolved, if anything, to try to push through this effer of an obstacle.

Spring Training: Week 6

Spring Training posts document my training for the Run the Bluegrass Half Marathon on March 30 and my "A" race, the Wisconsin Marathon half, on May 4.

The week, in training:

Monday: 5 miles, treadmill
Tuesday: ZWOW 20 + 20 minutes of TurboFire
Wednesday: 4.64-mile run, outside
Thursday: ZWOW 7 + 5.32-mile run, outside
Friday: Rest
Saturday: BODYPUMP
Sunday: Rest (sick)

◊ ◊ ◊

It was another warmish winter day, one that made me long for the fake winter conditions of last year. It was mid-30s, clear and and the snow was all but melted. A February day I could not let slip by me - not without a run.

As Mark cleared up dinner, I threw on a pair of capris and my Brooks Nightlife half-zip. My Nikes were laced as dinosaurs took over the living room. I wrangled my watch from a pair of inquisitive hands and turned it on.

I was ready. And waiting.

At 6:55, those curious hands hugged me night-night. At 7 p.m., I was out the door, for a run. My reliable companion by my side.

Our run was nothing special. I wanted to do something "long-ish," enjoy the time on the pavement and log some exercise. I remember Denali was a bit sluggish, likely from a walk earlier that day and a lighter training schedule this winter. But he was happy to tag along and even happier to sprint to the finish.

It seems a bit odd to think that such an unremarkable outing - one I struggle to remember aside from MOTOACTV issues - will be my last with Denali for a while. Though my pooch seems to be improving at a rate far beyond our expectations, he is limited to leash-controlled bathroom breaks for seven days and subsequent exercise will likely be gentle and gradual.

When Mark and I were expecting the worse, one of my most selfish thoughts was: how can I run without Denali? I am a runner because of him. When he was an exuberant, enthusiastic puppy, I followed the Couch to 5K program because I wanted to be a good dog owner, exercising him regularly, and I figured it would be far less painful to run 3 miles in the cold than walk them. Since then, he has logged thousands of miles with me. I felt encouraged by him when I was pregnant and frustrated. I felt protected after an attack on the trail system. I am constantly inspired by his love for the run and willingness to take whatever he can get, when he can get it.

I plan many a runs when I can get him out for some exercise and I count on him for safety reasons. In fact, I am so accustomed to running with him that I often say "left" or "stop" out loud when turning corners or approaching an intersection even if I'm by myself.

And while many dogs can be a pain in the IT band to run with, Denali is an amazing athlete. He is focused, driven and well-behaved. He doesn't chase squirrels, bark at people or show aggression toward other dogs. In fact, I can count on one lobster claw how many problems he's caused on an outing and I would be lying if I gave him full blame for the incidents.

I already feel a bit lonely as I look at this week's weather forecast and mapping out the week's runs, knowing I'll be flying solo. But I know he'll be back in no time, and I'll have a renewed love of running with my pal.

P.S. Mark and I wanted to thank you for the kind words about Denali and the unkind words about the driver. I feel blessed and lucky to say that he is improving nearly every hour, and he is moving with little to no pain. Denali even wanted to go back to his routine of sitting in the yard, feeling the breeze blow through his fur as he stared at squirrels darting around the tree. 

Spring Training: Week 5

Spring Training posts document my training for the Run the Bluegrass Half Marathon on March 30 and my "A" race, the Wisconsin Marathon half, on May 4.

The week, in training:

Monday: 4.1 miles, outside
Tuesday: 4.78 miles; outside
Wednesday: Rest
Thursday: ZWOW 31 (a.m.) + 3-mile run (p.m.)
Friday: 5 miles, intervals; treadmill
Saturday: ZWOW 22 + TurboFire 30
Sunday: 9 miles, long; treadmill

◊ ◊ ◊

My inclination is to use this sentence to wax on about the complexities of the weather but as I've done that time and time again, I thought I would spare you. Rather I will say this: Mother Nature threw me for a loop last week. A real figging loop. We had two gloriously warm (for January) days followed by another Arctic blast. And when I say blast, I mean it - wind gusts of 30 mph and just pure blusteriness.

I'm pretty sure I just made that last word up. Go ahead Merriam Webster, add it.

Anyway, back to the running ... the weather really messed with my schedule. I had been running indoors during the week, allowing me to quality control my quality runs. I did hills and intervals with set limits that didn't allow me to quit. On the weekends, I head outdoors with Denali. It was what it was, and I was settling into the groove. Or at least I had gotten in the habit of sleeping in a sports bra and shorts so I could hit the treadmill by 5:30 a.m.

With shorts-worthy temperatures, though, I knew I couldn't pass up the chance to pound the pavement ... even if it meant ditching a scheduled hill workouts. Long-time readers, or maybe even new ones (waves hi), probably know that I can be a bit stringent when it comes to following a schedule and I can get down on myself if I miss quality workouts or cut them short. And you might expect me to go on about how I'm going to suck it at Run the Bluegrass for missing the workout. But I'm not. Not this time.

I'll go ahead and spare you the annoyance of asking why and tell you that I know that other areas of my training are helping with hill work - specifically lunges and deadlifts. Today, alone, I did 100 lunges as part of ZWOW 20.

Rather than get boring and pretend I know things I don't, I'll tell you that I engage my hamstrings when I run on an incline just as I do when I perform lunges and deadlifts. My butt, too. (For real info: Read this.)

It only seems advantageous then to strengthen those hamstrings when I'm hanging out with Zuzana or doing BODYPUMP to help prepare for the Lexington half in March. I am no expert but a month+ of RAW and too much time on YouTube have introduced to me a number of variations on those exercises. These are my favorite and, again not as an expert, I think it could be worthwhile to pick two or three, incorporating 3 sets of 12 in regular resistance workouts.

• Alternating backward lunges
• Reverse curtsy lunges
• Weighted lateral lunge
• Propulsion lunge (explosive movement helps to build power; cue to 3:10 for demonstration)
• Single-Leg Russian Deadlift (Zuzana likes to add a squat with it) 
• Single-Leg Deadlif to Shoulder Press

Just a quick note - if you do a traditional deadlift, stick your butt back as you tip at the waist. I've seen some pretty wonky ways to do it when I teach BODYPUMP. So wonky I can't even explain it.  I just don't understand why you don't want to show people what you got.

Happy training.

The art of learning BODYPUMP

This morning was an exciting day at the gym. Not only did I have a decaf coffee from McDonald's spiked with a creamer (a rare order for me) but we added an 8 a.m. Spinning class at the gym and I debuted three new tracks during BODYPUMP.

The tracks weren't exactly new but new to us - they were from the 82 release, which we never launched because of problems with Les Mills autoship. I actually got 83 and taught it for a month before I got the earlier title.

And while I love BP 83, we have been working out to it for two months. Not only can the person get bored but the muscles can, too, and I knew it was time to switch it up. I decided it wasn't feasible to learn 82 in its entirety but I could get down a few tracks to keep things fresh.

Learning the releases can be a very individual process but for everyone, and it takes some trial and error to figure out what works best for you. Eighty-two is my third release to teach, and I think I'm finally getting a process.

Listen to the music. And listen. And listen. I'm not a music-oriented person - at all. I can say that a song is my favorite and not be able to sing the words when I hear it on the radio. It's actually a running joke between Mark and me. For BODYPUMP, I start by listening to the whole release a couple times - on the way to work or on the occasional run. After that, I focus on the first two songs and add on as I learn the music.

Class time. In our release kits, instructors receive not just the CD of music but a DVD with the masterclass, which is taught by the Les Mills elite, and choreography notes. Once I feel like I know the rhythm of each song, I take the class. Sure, it's in my ever-inspiring unfinished basement but it's cool and child-free. Following along with the DVD is the first time I encounter the choreography, and I try to take note of new innovations and proper form.

Follow along. Taking the master class allows me to move to the music and when I listen to it afterward, I'm able to picture the moves. I begin to listen to the CD with the choreography notes so that I can mentally pair changes in the music to changes in the moves.

Practice, practice, practice. Once I think I know the music and the choreography, I begin to practice the tracks without the hep of the DVD. I might practice a track or two during commercial breaks or while Miles is eating breakfast. Heck, I've been known to listen to my iPhone in the bathroom at work and practice squats. No worries - I always choose the one less used and only do so when it's empty.

Script. BODYPUMP would be incredibly boring if the only thing the instructor said was "2-2" or "super slow." Using a (not so much) state-of-the art spreadsheet, I map out the choreography and cues for proper form. I try to add in some jokes or tie-ins with the lyrics to keep it light. While I'd love to keep things spontaneous, I end up stammering when a class isn't mapped out. It's super attractive. Almost as attractive as the way I practice my script - in the car. Yes, I talk to myself as I drive home.

And for the final step? Plan the perfect outfit for the launch. Just kidding. Sort of. The final step is to teach it. Again and again.

Now for a question: Would you go to a BODYPUMP class at noon on New Year's Day? I have an idea for a launch of 84 to celebrate the New Year, New You at the stroke of noon. Noon, though, is a bit odd for a class time so I'd love feedback.

Step up in 5 ... 4 ... 3 ... 2 ... 1

I showed up at the gym tonight ready to teach.

Just one thing: BODYPUMP is Tuesday, Thursdays and Saturdays.

But my name was still on the schedule, and I was still teaching :)

The gym owner had to do some shuffling as one tumbling instructor is injured and another was going on her honeymoon, and she asked whether I'd be interested in putting together a specialty class. The classes improve strength, endurance and cardiovascular health in addition to burning fat. They are often taught in an interval/boot camp style.

My answer? Well, yes, of course.

While I'm not a certified personal trainer (again, an idea), I felt confident teaching a class with the knowledge I've gained going through BODYPUMP training, taking classes and studying fitness in my spare time. My goal was to keep the heart rate elevated while working on strength. I considered doing tabata-style workout but as we have a lot of fitness levels, I didn't think that the style would allow me to adequately demonstrate proper technique. Instead, I went with a circuit workout that allowed participants to learn a move in a modified format then repeat it up to speed later in the circuit.

Note No. 1: I had the regular teacher, a certified PT, look over the workout before leading it.

As one of them said, the workout made her feel her muscles and got her sweating.

Start with a 5-minute warmup - we did a march, heel digs, toe touches, arm circles and front kicks - and then begin the circuit. I did a lot of this on the bench to channel my inner Jane Fonda and maybe have a reason to pick up the clearance leg warmers I saw at Target. Because those would be hot.

Note No. 2: For the arm exercises, repeat as time allows. Feel free to repeat the circuit twice for time or just once for a quick workout. And don't forget to cool down stretch!

I'll be subbing again next week, and I'm excited to tweak this even more, adding some compound movements.

Do you have any favorite circuit exercises?

Pump you up

It's no secret that I heart BODYPUMP.

It offers a full-body workout that not only burns calories but tones and shapes the body with low weights, high repetitions and a focus on time under tension. I've created changes in my post-baby body that I hadn't anticipated with the program, and I love teaching and pushing people through the moves and music.

Want to know what I don't like about it? It's almost like an exclusive club that a lot of people want to join but can't. And I want everyone to know the joy that is seven sets of bottom-halfs at the end of a squat track.

For a gym to offer BODYPUMP, it has to have a Les Mills license and instructors who have been trained by the company. The fees can be expensive and gyms aren't always willing to go through the process. It can be a bit frustrating, to say the least, as the program seems to be so popular and widespread. Fact: There are only four Les Mills licenses in my area, and one is at the university.

But just because your gym isn't a fan of Les Mills (not yet, anyway) that doesn't mean there aren't options for the PUMP enthusiast.

Group Power. A spin-off so to speak of BODYPUMP, this program is offered by Body Training Systems. It follows the same format as BP - 10 tracks, including a warm-up and cool down, and each track taking on a particular move or muscle group. I recently sampled a class as part of a regular feature I write for the paper, and I found it to be challenging. There are moves with a different range of motion that I was not ready for and the music, a bit more instrumental, had more of a hard core feel. From what I could garner from the website, Body Training Systems programs are offered in 20,000 U.S. clubs. There's only one in my area that offers it but near my grandma in Cincinnati, where BP is hard to find, there were quite a few.

Les Mills PUMP. While I think the group exercise atmosphere is integral to the BP experience, Les Mills does have an at-home workout via Beachbody that will help you get your fix. Some of the faces seen in the series are the same ones I see when I get a new release and rehearse with the Master Class DVD.

Join a boot camp or body fit-type class. My BFF is doing this insane (and insanely early boot camp) class on Saturday mornings. This past week, her instructor brought out the body bar for some fun, and many of the moves my friend described sounded like BP. Become a regular at a class like this and let your instructor know that you would love to use a body bar as part of the class. In my experience, instructors are very accommodating and want to make serve their classes as best they can.

Go big and go home. With a single piece of equipment - a body bar - you can create your own BP experience. By focusing on a single move or muscle group and changing tempo and range of motion during each set, you can feel the REP effect.

I thought I would show you some of my favorite moves, which happen to be fairly basic. The keys are range of motion and timing. Be sure to warm up for 5 to 10 minutes and cool down for an equal time to avoid injury. To spike the heart rate and increase calorie burn, try adding in jumping jacks or jumping rope for 30 seconds between each set.

But don't forget the most important thing: the music. For many, music is key to the BP experience. My new fave? "Too Close" from Alex Clare. It's a much better soundtrack than a baby who doesn't want to sleep.

Disclaimer: I am a certified BODYPUMP instructor and fitness fanatic but I am not a certified personal trainer. (Now that's an idea ...) Please consult a medical doctor before beginning any exercise program.

Three Things Thursday: Work it out

I am a masochist. Or an exercise addict. Or a mom with a night free who wanted to do the most with the time she had.

You pick.

Last night, I had a plan. I was going to go home, run a few miles with Denali and head to a yoga studio that I had a Living Social deal for. I've been having scheduling classes with the studio and when I wasn't confirmed for the class by lunchtime Wednesday, I thought I'd make other plans.

First it was run and then Turbo Kick at the gym where I teach but the instructor was injured. Instead, TX was going to offer Zumba with my favorite gal. The plan became to run, hang out a bit and then go to Zumba  at 7:30. Well, then the gym posted on Facebook that the night's specialty class, which is before Zumba, was going to include running.

And well you see where this is going.

1. I came home from work to an empty house - Mark and Miles were at Camp Grandma - and quickly threw on some shorts, got Denali leashed up and headed out. I wanted to get two or three very slow miles in. The summer-like humidity helped me with that. We covered 2.6 miles at a 9:44 pace, and I still managed to be covered in sweat.

2. I got home, quickly changed shirts and was out the door for specialty class. I was a bit late - I blame a train - and found the class hanging out at the corner, where a trail starts. I parked and quickly ran over, only to find out that I wasn't going to stop running. The workout: Run or walk a half-mile; stop; do circuit one; run or walk a half mile; stop; do circuit two; hill sprints; jog back. It was a (very tough) class after this runner's heart - I was just disappointed that I didn't have my MOTOACTV to track the mileage. The best part of the class might have been the cat calls, though. The trail ran alongside a busy road and 5 minutes din't go by without being honked at.

3. I finished the class soaking wet - again - and tired but I was committed to doing Zumba. I hung out with the girls, picked up a couple weeks of subbing duties and caught my breath. Soon enough, it was time to dance. Let me tell you this: I forgot just how hard Zumba can be. Like any workout, you get out of it what you put in it but I struggled to keep up and, at the end, I definitely had to modify the movements to stay with the group.

It was fun, though, and a great change of pace. And something that is not going to happen very often. Three workouts, back-to-back, is just crazy.

Marathon Monday: Strong armed training

I am training for the Columbus Marathon and following a schedule based on the "Train Like A Mother" finish it plan. These posts document my training.

The week, in running:
Tuesday: 3.25 miles (+stroller)
Wednesday: 6 miles, intervals
Thursday: 3.1 miles (+stroller)
Friday: 8 miles, negative split
Sunday: 17.6 miles, long run

◊ ◊ ◊

"You never know what you are capable of unless you challenge yourself," I told my BODYPUMP class on Saturday after a particularly grueling bicep track.

After weeks of teetering on the edge of whether to increase my weights, I bit the proverbial bullet and upped the ante this weekend. I kept my warmup weight the same (3.5 kilograms on each side) but moved up on back, triceps and biceps.

Let's just say it wasn't my smartest move - on more than one level.

The bicep problems were the most visible. I had increased from 3.5 kilograms on each side to 5 (converted, that's 22 pounds on the bar + the weight of the bar) and by the time we were on the final set of eight singles, it took all I could to demonstrate proper form - no swinging, upper body still and arms at side with a little room for the holy spirit. Eventually, I faltered; digging in my elbows for support to finish the track. It was fairly stupid of me and had I known the conversion ahead of time, I don't think I would have tried to lift 12 pounds on each side for 100 reps. 

It wasn't just the pain of looking bad that took its toll, though; it was the physical pain of the effort. Increasing my bicep weight had left my arms incredibly sore and the increase on back left me with tight hamstrings and a stiff torso. I creaked and crackled as I got out of bed on Sunday and as I headed downstairs for my pre-long run bagel thin, I took the steps with the grace of a geriatric awaiting a hip replacement. 

I know there are people who don't like to run when they are sore but a long run is a long run, and you need to get it in regardless of whether your legs are tired. And in doing so, you will be reminded that you use more than your quads when logging miles.

If you watch the video, all 22 seconds of it, you'll be reminded that as you run, you use your quads, hamstrings, core and - wait for it - biceps.  

Core. A strong mid-section doesn't just look good when you take off that tank top 6 miles into your long run; it's key to proper mechanics and injury prevention. The muscles in the core help to stabilize the muscles and joints around it, most importantly the pelvic area. Not only strengthening the area but learning to activate it will leaned to improved posture, form and efficiency. (Source and Source)

Biceps. I never thought much about my arms when running until Jess mentioned a "Come on Ride the Train" technique to help propel herself up hills. I'm not sure she used that name exactly but she said she moved her arms like train wheels to give her more power. I tried it and was hooked. During my long run this week, feeling every arm swing down the trail, I learned that bicep strength isn't just for hill power. "An important aspect of arm swing is that the movement of your upper body helps to balance out the work done by your lower body. If you only used your pelvis and legs to run, and your upper body was motionless, you would experience a lot more effort and work." (Source)

Hamstrings. If your quads are the gas pedal, your hamstrings are the brakes. And we all know what happens when your brakes go out. You drive two hours home, praying to Jesus that you can roll through stop signs and not hit any traffic. "Logging a lot of miles on the roads can place repetitive functional overload on the quadriceps, making them strong, powerful and dominant. When the quadriceps contract as you land, the opposing muscles, the hamstrings, act as brakes to stop your knee from hyperextending at the end movement of a stride." (Source) Add in hills, which force you to shorten your stride and work harder, and you'll feel those hammies even more. (Source)

Phew. I feel all smarty pants now.

Obviously, I didn't think up those things but it all reaffirms my belief that strength training is vital to running. I ran my half-marathon PR - a whopping 7 minutes off my previous time - with consistent strength training, as well as a a 10K PR at 7 weeks pregnant. And I did it all injury free.

For me, BODYPUMP has been a great way to incorporate weights into a running program - obviously - as it works the entire body in an hour and focuses on higher repetitions to tone and lengthen as opposed to bulk and build. But there are other ways.

What are yours?