Lawson Lake Trail 5k Race Recap 10/14/19

I know, I know — I just ran a 10k a couple of days before this “race”. I use the term race loosely. Trail runs/races just tend to be fun runs for me. That’s the attitude I went into this with. A gorgeous weekend, a lake, trails, friends. What could go wrong?

This fire felt great while we waited to start!

Packet Pickup
We all picked up our bibs the day of the race with no issues. It’s basically a club run, although there are bibs and timing chips — but no tee (no problem!) and no swag. Unless you’re one of the overall winners, then you get a free entry to the trail race of your choice in 2020.

I picked up Darlene @ Myfirst5kon my way there, and we got there early, which was a good thing because the one parking lot open was tiny.

We ran around this area twice at the start and once towards the end

There are two races (which start together): a 5k and a 5 miler. This was only the second year the event has been offered.

Ok, so light capris are not so flattering (but they were comfortable)

The weather & dressing
Another beautiful day to run with low wind and temps in the 50s. I wore my Skirt Sports Blue Deco Watch Me Go Top (Skirt Sports Ambassador) and a Skirt Sports Pocketopia Capris with the Toasty Girl Vest. The Blue Deco top is very lightweight, and I knew a lot of the run would be in the woods, and hence shady and cool. I did get warm, but I’m also glad I kept the vest on.

Am I on the right path? Have I missed a turn?

My Race Plan
Again no race plan — run where I can, walk where it was steep or rocky or lots of roots. I didn’t think about the carpeting of leaves, and that certainly came into play.

So how’d that work for me?

  1. Mile 1: 12:12. Slight downs & ups while we looped around the parking lot with views of the lake — twice. The road here was unpaved with a smattering of gravel, but it wasn’t a true trail for most of the first mile so I was able to keep a decent pace.
  2. Mile 2: 18:23. The fun began in mile two. About halfway through the race I found myself basically alone. Darlene and Running Buddy J were walking, and were behind me for a while here, but I’d lost almost all the rest of the runners. The leaves were deep, there were many roots and rocks, and I wasn’t sure if I was going the right way . . . often. There was a lot of walking. A lot of walking. I’ve never “run” a trail so slowly, LOL!
  3. Mile 3: 15:50. They had told us that we would go up a “small uphill” right before the downhill finish. Small my a$$. Okay, maybe to some runners it would be small — it was pretty darn steep in my opinion and just cruel at the end!
  4. Last .06: 12:40. It was, at least, downhill to the finish, and I’ve never met a downhill I didn’t love.

46:53 — Official Time
15:06 Average Pace
4 out of 5 in F55-59
40 out of 47 Runners

They were gonna walk (well, they mostly did). The final downhill to the finish.

I get a giggle that the runners who finished before and after me are from the same town as me — and both are 20 years younger than me. My first trail 5k, which was in the summer, was about 4 minutes faster, and one I ran earlier this year was a whopping 10 minutes faster. Both of them were in the summer, so no carpet of leaves to contend with.

Why do race directors always put a hill right before the end?

Was the race well run?
The race was well marked, although there were long stretches without flags that seriously had me wondering if I’d taken a wrong turn. I told everyone I really counted it as a victory that I didn’t get lost. There were a few course marshals here and there, too, but I appreciate that that is very difficult on trail races.

We thought there were pies in here . . .

I personally didn’t need the medal at the end, although it’s a nice touch, as was the cider donuts. We’d all seen the boxes, but thought they were pies for AG awards (there were no AG awards, not that that mattered for me) — indeed they were cider donuts and plenty of them, although they were really cold so not terribly enticing to me. That half in the box is from me.

What I really wanted? Water! Again, I understand that everything had to be hauled up there. There was an empty gallon jug of water by the food. Had there been water somewhere else? I’d left the water bottle I brought with me in the car.

There were burgers, hot dogs, veggie burgers (two, which Running Buddy J and I snagged), and chips for post race food. Not terribly exciting. This was not a potluck — too bad, I think a potluck would have been much more fun!

Positives:

  1. Another pretty park.
  2. Chip timing.
  3. Free lunch post race.
  4. Running with friends.
  5. A medal — I don’t need it for a simple 5k, but I’m sure others enjoyed it.
  6. Perfect running weather.

Of course no race is perfect. The downsides:

  1. A challenging course, especially with the deep carpet of leaves.
  2. More flags on the course, please!
  3. More water post race, too, please!
  4. Small parking lot.

What I learned
I’m really not sure I’d do this race again. Maybe I was just in a mood? My friends enjoyed it. It wasn’t expensive. Perhaps if I hadn’t been as anxious about getting lost I would have enjoyed it more. Or if I’d been running with a friend. I spent almost the entire second half of the race pretty much alone — worried that I’d missed a turn somewhere, and would never be found as there was no cell phone service out there. Although maybe Darlene wold have wondered where her ride was.
btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Happy 34 to Us: 10/14-20 WRD

I don’t post a lot to my personal FB page — although I’m always saying I should do it more because I do love looking at those memories — but this weekend the weather Gods aligned to give us the perfect day on our anniversary (our actual wedding day, not so much). We made the most of it. It also had me running long solo the day before on a windy, cooler day — and how did that work out for me?

bwrd

Joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner and sharing how I’m ramping up the running for a 15k I may or may not run in November.

briots

And linking up with Jenn @ Runswithpugs, Brandi @ Funnerrunner, Anna Louise @ Graciouswarriorprincess, Briana @ Matsmilesmedals, Meghan @ Meghanonthemove, and Elizabeth @ Trainwithbainfor RIOTS(running is our therapy)

Workouts update

  • Monday: Yin Yoga Pre Workout (60 min), Lawson Lake Trail 5k
  • Tuesday: Yoga  (30 min), 3 miles easy
  • Wednesday: Dogwalk, Barre (30 min), Yoga (15 min)
  • Thursday: Arms (5 min), Booty (20 min), Dogwalk
  • Friday: Yin Yoga (60 min), 10 hilly miles
  • Saturday: Dogwalk, lots of walking around Prospect Mt. in Lake George
  • Sunday: Studio Yoga (60 min), Dogwalk

Mileage: 16 (+1)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Updates

All the leaves

Monday
Went with some running friends to the Lawson Lake Trail Festival. This one was for fun, not for time (let’s just say that was a good thing, see my recap on Tuesday). A pretty park but some major hills so there was a lot of walking. Thankful for even more perfect running weather!

All the Halloween decorations

Tuesday
Late afternoon recovery run. Yes, we’re still having great weather. It’s been a long time since we’ve had a “run” of weather this nice. The legs felt heavy but the pace was decent at a decent heart rate.

The weather sounded like this run would be tough, but it wasn’t that bad

Friday
I don’t know why, but the pace was much slower due to my HR today from the get-go. I can understand the heart rate going up as the run goes on, as you fatigue. Tuesday’s run was so strong.

I tackled a hilly route again, as the 15k, if I do it, is hilly. My first double digit run in 8 months. It’s not the first time I’ve gone that long between halfs, but there’s no half in the near future, so after the 15k I’ll drop my long runs back down.

It was quite windy, and I thought it would feel really cold, but I was probably overdressed. With the sun going in & out ultimately I was happy with what I wore. Didn’t need the neck gaiter, though, and glad I didn’t put on light gloves because I didn’t need them, either.

I was pleased that I got up most of the first, long big hill on this route without my heart rate spiking until the top. I also noted how quickly my heart rate would come down on any decline, no matter how small — my body really does love a downhill!

Anniversary Shenanigans

Favorites of the week
Glad the weatherpeople finally got a forecast right, because our anniversary Saturday was picture perfect. Literally! A little chilly, though; I am wearing three layers of tops and needed every single one!

I’d decided this summer if the weather was nice on our anniversary, we’d go to Prospect Mountain — we’d tried in the summer, but although many reviews said it was dog friendly, there’s a sign for the scenic drive saying no pets allowed.

Turns out they’re not allowed on the shuttle to the summit or near the picnic areas at the summit, but otherwise it’s okay. Good to know, although we left the pups at home. You can also hike up to the Summit from the village, but that’s a bit beyond what Mr. Judy wanted to do.

We also enjoyed a lot of eating out this weekend. We even found a pizza place we both like — the last one we tried that we both liked closed shortly after we tried it. We like very different things in pizza places, so finding one we both like is a big deal.

Lastly I could use some good vibes for Tuesday. The studio yoga class I went to today had a substitute teacher — the owner of the studio. I chatted with her afterward and now I’m doing a demo for her on Tuesday! I can use all the “do a great (or at least good) job” vibes I can get!

Do you & your SO have trouble choosing restaurants, or do you enjoy the same things? 

What would your ideal anniversary/birthday look like?

Would you walk or run through those leave covered trails? 

Modern Ayurveda (Book Review)

bmodernayurveda

Ayurveda is complicated, there’s no doubt about it. You need a guide. You also need a guide on how to navigate Ayurveda in the modern world, since it was developed in Ancient India, and most of us don’t even live in modern India.

Ali Cramer does a wonderful job demystifying Ayurveda so that it’s livable in our modern times.

Why should a runner even care about Ayurveda? Have you ever had digestive issues that effected your running? Following Ayurvedic principles can help you sort that out.

Fairytales and Fitness

Disclaimer: I received a pre-publication edition of this book from Net Galley in exchange for my honest review.

Ayurveda is about more than just how to eat

What’s in the book?
The first third of Modern Ayurveda (Amazon Affiliate link) explains the major principles of Ayurvedic eating, determining your dosha (remember my post on the doshas? Read it hereif you missed it), what sorts of foods are appropriate for which doshas, and the 6 tastes — and which of those tastes are most balancing for your dosha.

I’ve just thrown out a bit of Sanskrit and some terms you’re probably not familiar with — that’s okay, because Ali does a great job of explaining it all in easy to understand language.

Here’s a list of the chapters in the book:

  • Essential Ayurveda
  • Ayurveda and You
  • Modern Ayurveda Lifestyle
  • Recipes for Healing and Detox
  • The Healing Recipes
  • Remedies & Practices for Specific Ailments
  • Kickstart Plans
  • Ayurveda Every Day
  • Resources

Modern Ayurveda is about a lot more than just eating right, though. It’s about how to move (including yoga flows tailored to your Dosha), even when is the optimal time to move, destressing rituals, and more.

What drew me to this book
I’ve dabbled in Ayurveda, even before I learned more about it in my YTT. Learning more, as usual, is the key to igniting interest and yet leaves you with more questions. Here’s a snippet of the book description on Net Galley:

Ayurveda is an ancient South Asian system of holistic health and wisdom that’s been practiced throughout the world for thousands of years. It teaches us to live in harmony with the world around us by balancing our naturally-occurring physical and mental tendencies with the limitations of our lives. Modern Ayurveda introduces you to the basics of the Ayurvedic way of eating and lifestyle choices, with everything from recipes and morning meditations to daily routines, personalized yoga practices, and more.

Ali Cramer, the author of Modern Ayurveda, is the director of the Ayurveda program at Laughing Lotus Yoga Center in New York City.

According to Ali, Ayurveda is:

A complete system of based on the elements of nature and  living life in accordance with the natural rhythms of our world.

Kichadi: Indian comfort food

So how does it taste?
There is a clickable index of recipes at the beginning of the recipe section, broken out by Dosha.

Recipes are clearly marked by Dosha icons

Some recipes are tridoshic (appropriate for all doshas), some are good for a couple of doshas, and the vast majority are aimed at your particular dosha. There are also suggestions for how to eat by season.

Recipes in the book, also clearly marked by Dosha

There are recipes for:

  • Kichadi (a rice and bean dish)
  • Breakfasts
  • Spice Mixes
  • Soups
  • “Burgers” (veggie burgers)
  • Sauces
  • Snacks
  • Tonics
These are what the Kapha Burgers look like — and they taste great!

All the recipes I tried from the book were simple, tasty, and didn’t require a long list of strange ingredients, although they most likely will require spices you may not have in your spice cabinet.

Who is this book for?
You don’t have to be into yoga to explore Ayurveda (although the two really do go together). If you’re interested in how to tailor your eating to your body type, not somebody else’s, Modern Ayurveda can help you get started. If you eat healthy and clean, but still struggle with digestive issues, this book is for you. If you just want some healthy tasty recipes, this book is also for you!

Does having a diet tailored to your individual needs — one that changes and adapts with you, the seasons, your age — sound good to you? Then learning a little more about Ayurveda could be helpful to you.

Baby stepping into doing the right things for your Dosha

The Kickstarts
There is a seven day kickstart program all laid out for you by your dosha. It’s not what you think, though — it’s not really about your food (although there are suggestions for a meal plan for each dosha and food lists with best foods for your dosha).

No, it’s about how you live your day. There are simple suggestions for what you should add to your day — and when. It starts out with small changes, and each day builds on the previous day with additional small changes.

I didn’t try the kickstart, but most of the small changes that are suggested are not time-consuming. Change is hard, though, and even the simplest changes require a willingness to change. We can’t feel better if we aren’t willing to change.

Chickpea pancakes. Super quick & simple — they’ve become a staple!

Final Thoughts
I love how simple Ali Cramer makes Ayurveda seem. A lot of information is packed into this book, in addition to the recipes. It’s about so much more than food, though. Because Ayurveda is about so much more than food — it’s really a lifestyle. Perhaps the original holistic lifestyle.

Ali gives you lots of suggestions, but realizes that baby steps are the way to go and most of all tells you to do the best you can.

The book itself is very visually appealing. All of the recipes are clearly marked by dosha. If I’ve piqued your interest in Ayurveda, then I highly recommend checking out Modern Ayurveda!

Have I managed to at least make you curious about Ayurveda?

Do you enjoy Indian food?

Are you curious about your Dosha? (I link to Dosha quizzes here)

Great Pumpkin 10k Race Recap 10/12/19

bgreatpumpkin

Our group was slightly smaller than in past years, with Darlene @ Myfirst5kresting up for her 20 miler the next day (7 + a Half), and another running friend not able to make it. About evenly split between 5kers and 10kers.

Packet Pickup
We all picked up our packets the day of the race this year, with no issues. They changed the tee design (which we all like) just slightly, and we all still liked it. Warned that they are a men’s style, I got a small — it was still rather large on me but better large than small I say.

We got there early enough to park by the pavilion that the race is held at, so we were able to go back and forth to the car frequently. The real bathrooms are always a plus and oddly never super crowded.

Cool It Long Sleeve under the fleece (which I took off for the race); as you can see it was a bit cool before we started but warmed up quickly!

The weather & dressing
It was pretty much perfection this year, in the low to mid 50s, with almost no wind at all.

I wore my Skirt Sports Cool It Top (Skirt Sports Ambassador) and a Skirt Sports Pocketopia Capris. It was cold when we left, but I knew it would be warming up. I have to say I wish I’d worn a skirt instead of the capris, but I actually like not having to reach underneath my skirt to get at my water bottles, too.

The Cool It Long Sleeve actually works great in the Fall transitional weather — keeping you mostly covered can keep you warm before you start, but also still help you stay somewhat cool as you warm up during the race. Go figure.

Even the course marshals get into the holiday spirit. They warned us not to lose our heads.

My Race Plan
Nope, no race plan. No expectations, either. Running has been squeezed in when I can lately, and speed work has been pretty much non existent. I have run a few times at my mom’s, though, which is super hilly — as is the second portion of this 10k.

I was hoping to keep it under an 11 mm every mile, but I knew that between the stress the past six weeks and a few really restless nights recently that was a tall order and I also knew I’d be okay with whatever the race handed me — well, within reason, of course. I wouldn’t be happy with an injury!

So how’d that work for me?

  1. Mile 1: 10:19. A fast start (quite a bit faster than last year) but nothing that would come back to haunt me.
  2. Mile 2: 10:48. Relatively flat. So just switch mile one and two and I’m right on track. <== that’s what I wrote last year. Still true. Faster than last year.
  3. Mile 3: 10:19. A slow decline and again faster than last year.
  4. Mile 4: 10:50. A long decline and a long incline. Slower than last year but not by a lot. I learned from Firecracker 4 this summer that with steep hills like these I’m better off doing run/walk, so I did. Just by feel.
  5. Mile 5: 11:09. Mostly a long hill. A bit faster than last year. Darn, that 11 at the front! Like last year, I got to see Running Buddy J here & shouted some encouragement. Definitely a tough mile. I also passed another running friend here who is generally faster than me so I was pleased.
  6. Mile 6: 10:56. Mostly downhill. A bit slower than last year.
  7. Last .16: 10:51. And a sprint to the slightly uphill finish with my friends cheering me in. Again just a bit slower than last year. Usually I can sprint in the last little bit but that darn small uphill before the finish gets me every time.

1:06:06 — Official Time
10:39 Average Pace
9 out of 19 in F55-59
233 out of 299 Runners

Previous Years:
2018: 1:07:14 — Official Time, 10:50 Average Pace
2017: 1:08:39 — Official Time, 11:03 Average Pace

Yes, like last year, it was both a 10k PR and a course PR. I mostly met my goal; that one mile was just barely over an 11 mm so I say that’s splitting hairs. Extremely pleased with such a strong race on so little training (and sleep). I’ve lowered my 10k time since my first, eight years ago, but about 5ish minutes.

Seriously, though, where were those 10:19s in my recent 5k? Oh yeah, that one wasn’t mostly downhill, as the first half of this 10k is.

I really do think those few hilly runs at my mom’s were good training. Or maybe the HR training has also been helping? My easy runs are a lot slower than they have been, but for this race, I completely ignored my HR and turned off HR alerts, too.

Running Buddy J was pleased with her stemless wineglass for her AG 3rd place

Was the race well run?
The race is extremely well marked and there are plenty of course marshals. There are a lot of refreshments after, but there’s a long line (even though the 5k was long finished!). Although mostly the baked goods are just okay. Some year I’ll remember to photograph the spread. Running buddy J placed in her AG. I was very pleased with my PR.

People get into the holiday spirit with costumes (there’s also a kid’s race), and there’s a fire at the pavilion — in addition to those real bathrooms

Positives:

  1. Such a pretty park to run through, especially in the Fall.
  2. Real bathrooms.
  3. A well marked and well directed course.
  4. Nice long sleeved tech shirt.
  5. The entry includes a free raffle ticket — unfortunately I didn’t win anything (again!).
  6. Running with friends.
  7. A PR is always sweet.
  8. Perfect running weather.

Of course no race is perfect. The downsides:

  1. Challenging hills.
  2. The paths, for the most part, are quite narrow, although this time I never really got too frustrated and felt I found my own space for much of the race.

What I learned
Using intervals on steep hills will probably always be the way to go for me. I didn’t use intervals on those hills at my moms for my last run there, but I also ran significantly slower. More than 2 minutes per mile slower.

Those little walk breaks are to help prevent fatigue from setting in, and they work. I won’t say you won’t get tired, you still do. But the break will help you have enough energy to power up the hill when you are back to running.

If none of my friends end up doing the November 15k, it will be a hard decision. Do I really want to do it by myself? Assuming that I am here, that is always up in the air the last 6 weeks. Maybe. Just to see what I can do. Fall really is my favorite time of year to race!
btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

1 runner, 1 deer, 1 turkey: 10/7-13 WRD

Saw a deer on the way to my moms, which is not at all unusual in around here. I saw a huge turkey running across the road on the way to my Dad. Then I actually saw a runner running while I was at my moms — which was a first.

bwrd

Joining Kim @ Kimrunsonthefly and Deborah @ Confessionsofamotherrunner and just sharing juggling activity with apparently animal sightings.

briots

And linking up with Jenn @ Runswithpugs, Brandi @ Funnerrunner, Anna Louise @ Graciouswarriorprincess, Briana @ Matsmilesmedals, Meghan @ Meghanonthemove, and Elizabeth @ Trainwithbainfor RIOTS(running is our therapy)

Workouts update

  • Monday: Rainy Rest Day — barely any movement!
  • Tuesday: Yin Yoga  (60 min), 4 miles easy
  • Wednesday: Dogwalk, Barre (30 min), Yoga (15 min)
  • Thursday: 4 miles with 8 x 30ish strides, Yin Hips (60 min)
  • Friday: Yoga (30 min), Dogwalk x 2
  • Saturday: Yin Yoga Pre Workout Stretch (30 min), Great Pumpkin Challenge 10k + .9 mile warmuup
  • Sunday: Yoga (45 min), Barre (30 min)

Mileage: 15 (+1)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Updates

This week the weather was just spectacular for the most part

Tuesday
Last week’s runs weren’t bad at all, but they were slooooow. I had planned to do a barre workout on Monday, but I barely got in 5000 steps — no dogwalk due to rain all day, and I was feeling really meh. Like coming-down-with-something meh.

Apparently the rest helped and I felt better today. I certainly wouldn’t call this run speedy, but it was faster while keeping the HR in line. Bonus points for actually getting the running clothes right.

Killer hills at my mom prepared me for my 10k

Thursday
Graced with almost perfect running weather at my moms (a fierce wind at times), I tackled the hills and added in some downhill strides at the end. Although I ran by feel and ignored my HR, I was pleased that it actually stayed great for the majority of the slow, again, run — until the strides, of course.

Tackling more hills with friends

Saturday
A group of running friends and perfect running weather, after 2 years of less than optimal weather for this hilly 10k; what more could a runner ask for? I even did my warm up mile. I’ll recap it on Tuesday. This race is always a “good time”.

Yup, that’s the lovely Cari on bottom left (and first male on the bottom right)

Favorites of the week
Went with a bunch of friends to spectate our big local race this morning. Caught Cari @ TravelingwithCari coming in for the finish (sadly this was all that I saw of her this weekend), and many other local friends.

Yes, also caught Darlene @ Myfirst5k coming in to the finish. With 7 miles before the start of the half she’d covered 20.1 miles. In brand new shoes.

What was the last race you spectated? 

What’s your favorite thing to say to encourage racers? 

Would you wear brand new shoes on race day?

Runner Strong Yoga: Pyramid Pose

brunnerstrong

Most runners know they should do yoga. Most runners also think that means spending an hour in a yoga studio, but it doesn’t have to be that way. Even a few poses practiced regularly could mean the difference between an okay run and a good run. They call it a practice for a reason.

I am starting a new series called Runner Strong Yoga. Each month or so I’ll share one yoga pose that complements your running. I’ll share tips to do the pose correctly and fix any misalignments you might have. I’ll let you know what muscles the pose targets and any contraindications for the pose.

Fairytales and Fitness

Make sure your legs are very active (but don’t lock out or hyperextend your knees) and your back is parallel to the floor

Pyramid Pose: Good all around post run stretch
Pyramid Pose is actually a very accessible pose for most runners. It’s a standing pose that can easily be done before you even head home. Simply grab onto a tree, a wall, the trunk of your car, or a park bench. In addition to being a great hamstring and low back stretch, done right it can also help you strengthen your core and your legs.

Muscles Targeted

  • Lower Back
  • Hamstrings
  • Moderate hip stretch
  • Good allover body stretch

Contraindications

  • Be careful going too deeply into Pyramid Pose if you have low back issues
  • Be careful if you have hamstring injuries/issues
Make sure you’ve really engaged your core, your legs, are not overly rounding your back, or craning your neck up

Watch Out For

  • Feet not pressing evenly into the ground
  • Legs not straight and/or activated
  • Hips not level, side to side, up and down — or both!
  • Back rounding or dipping down (can you balance a coffee cup on your back?)
Having your hands on your hips can help you feel if your hips are in a neutral position
Make both feet are really placing into the ground/mat; thinking about pressing your front toe into the ground can help you really press down through your legs & feet

 

Holding onto blocks can help you to keep a straight back

How to Modify It
While this pose is great for beginners and experienced yogis, props can be a great addition to really give you the full benefit of the pose.

  • Prop your fingers up on blocks (no death grips, please!)
  • Practice with your hands pushing into a wall (or tree, or park bench if outside — even your treadmill!)
  • Place your hands on your hips or low back to see if your hips are level
  • If you find turning out your back foot bothers your knee, just keep the foot pointing straight ahead — but still keep it very active!

 

It’s okay if your heel pops off the ground with your back foot facing forward

 

Reverse prayer hands (hand come into prayer position at your back) can really help you open up across your shoulders and back. If that’s not available to you, you can try just holding onto your elbows behind your back.

Now let’s get into Pyramid Pose

  1. Standing at the top of your mat, legs hip width apart, step one leg back roughly the width of one leg. Both legs are straight, with just a slight microbend at the knees.
  2. Toes of the front leg point forward.
  3. Rotate the back leg out roughly 30 degrees, from the hip. If this bothers your knee, you can allow the heel of the back foot to come off the mat, or play with the angle of your foot until it’s comfortable for you.
  4. Press both feet firmly into the mat (if available to you), and really activate both legs so much that you feel a slight lift in your kneecaps.
  5. Feel your legs yearning towards each other and your big toe pressing firmly into your mat; this will help you balance.
  6. Draw your navel to your spine to activate your core.
  7. Think about lengthening toward the front of your mat as you slowly hinge forward from your hips until your back is parallel to the ceiling.
  8. Keep your gaze down and slightly forward (to the top of your mat if you’re on one); you want your neck in line with your spine.
  9. As you hold this pose for several breaths, think about your head and your tailbone continuing to move away from one another.
  10. To come out of the pose, slowly raise your head back towards the ceiling.
  11. Step your back foot forward to meet your front foot.
  12. Pause, notice if you feel differently side to side.
  13. Repeat Pyramid Pose on the second side.

Do you have a yoga pose you’d like to see featured here?

Do you have a favorite arm variation for Pyramid Pose?

If you try Pyramid Pose after a run, let me know how it felt!

Missing you: September 2019

bsep19

September was the month it all fell apart. In case you hadn’t heard, we went to visit my parents on Labor Day, and my Dad ended up in the hospital that night. He spent almost a week in the hospital and is still in a rehabilitation center — except then he ended up back in the hospital, and is presently back in rehab.

My mom doesn’t drive. The transportation where she lives rarely goes out there. So I have spent the better part of September driving my mom to the hospital, to rehab, sleeping over there sometimes, spending literally hours in the car going back and forth.

So I’m taking a little deviation of my Love theme for 2019. I remember when this John Waite song was at its height in the mid 80s; I totally loved this song, and at the time, Mr. Judy lived in VT, and I lived in MD (we were not yet married). This song really spoke to me. It’s still does. Take from it what you will (missing running? my home? my parents when they were still vital? all of the above?).

I hear your name in certain circles
And it always makes me smile
I spend my time
Thinking about you
And it’s almost driving me wild

And there’s a heart that’s breaking
Down this long distance line tonight

Getting in scheduled runs
I have a feeling it will indeed be a one half a year year. Which hasn’t happened since I started running halfs eight years ago. I’m not sure if I’m upset or relieved about it, considering how rough this year has been. So still just running when I can.

Grade Earned:  B

Recording my runs
September is mostly a complete blank when it comes to recorded runs. I hate that! It was just too darn busy and tiring.

Grade Earned: B

img_6390
Thanks for taking so long to get a signal

Dynamic Warmup
As I wrote about in this month’s runfessions, which you can read about here, the only reason I even attempted to warm up most days was because I was waiting for my Garmin to get a signal. 

Grade Earned: B

Foam Rolling
I definitely miss it when I don’t do it, and let’s just say there was a whole lot of missing it in September. Like barely any foam rolling at all. I am still busy going back and forth to my parents for a few weeks, but things are a little calmer (we’ll see what happens when my Dad is released from rehab). Well, they were calmer until he ended up in the hospital again. It does look like maybe I’ll actually have a whole week at home.

Grade Earned: D

Nutrition
It wasn’t perfect, but in general I’m not a stress eater. I was often so busy I simply didn’t have time to eat. Every time we go through one of these periods with my family that’s the case and I usually lose a little weight. Mostly, though, I continued eating fairly well.

I had planned to do a little eating reset while Mr. Judy was out of town, but alas, I was only home a few days that week so there was no time and it didn’t happen.

Grade Earned: A-

Support

  • Massage? Yes! Just squeaked in with this almost the last day of September and it was glorious.
  • Chiropractor Appointment? Does teaching yoga to the chiropractor count? Seriously, though, I’m not due for a bit.
  • Do I need a hair appointment? I’ve made the appointment, but unfortunately I have to wait a couple of weeks..

Grade Earned: A

Cross Training
Yoga continued strong. There was at least an attempt at some light strength training or some bodyweight exercising. There was also a lot of walking to fill in the gaps in running and other movement. Most days I’d go for Soul Strolls either in the morning or the evening at my parents — sometimes both.

Grade Earned: B+

img_6434
September was definitely a best of times/worst of times month

September 2019  gets  . . . 
. . . a B. Doing what I could, when I could. Lots and lots of walking. Some running. Maintaining my weight. No injuries. One 5k with a 3rd place AG award. Passing my YTT and beginning to teach Yoga a little.

September Goals:

    • Look at Fall halfs!. N. Really don’t think it’s gonna happen.
    • Strength train 2 – 3x week. Y. I’m gonna say yes. I think I did enough light weights or bodyweight to qualify for 2 x week.
    • Work up to 8 miles. Maybe 9?. Y. I have a feeling I won’t be doing the 15k this year. So I did get up to 8 miles but not sure I want to go further right now. Most of my running friends are either doing long races right before, not running longer distances, or injured. Don’t really think I want to do it alone with no longer race I’m training for.
    • Working on practice teaching — and finding a studio to teach/sub at. Y/N. Studio teaching is on hold right now. My schedule is just too topsy-turvy. I am doing a private class to one student right now, and perhaps will do another class at a location that is top secret for the moment.
    • Foam roll almost daily. N. I’m definitely not beating myself up about this, it is what it is, but my body is crying out for it!
    • Continue to try to eat intuitively — unless the weight starts to creep up. Y. Still pretty much maintaining my weight. So for now it’s working.
    • Meal plan on the weekends! N. I tried, again, but I never got around to actually writing where the recipes I wanted to try were from. Need to get back to that!
    • A race? At some point?. Y. The Running Gods gave us some more awesome weather and you can read about it here.

Which leads me to October Goals:

  • Strength train 2 – 3x week. This will always be a goal. As we age, we naturally lose muscle. Bodyweight exercises count.
  • Do my best to remain in running maintenance goal. I have a pretty good feeling October will be super challenging in the running department, but I also don’t want to have to rebuild from scratch if I don’t have to. Will continue to listen closely to my body and try to make wise decisions.
  • Develop at least one vinyasa class. I may not be able to commit to a class right now, but if I can have a couple of classes all set to go, maybe I can get on some substitute lists.
  • Foam roll when I’m able. That might mean bringing my foam roller with me to my parents. Or just making sure I do it when I run at home.
  • Continue to try to eat intuitively — unless the weight starts to creep up. Winter is coming. It’s a time I — and most people — tend to put on weight if not mindful.
  • Meal plan on the weekends! I’ll keep putting this in until I get back to it. I actually wrote down a few recipes I wanted to make in my journal. Because I often know what I want to make but not where it is (Pinterest, which cookbook, etc).
  • A race? At some point? Big maybe. I wanted to do a 10k, but it depends on what’s going on in my life. There are plenty of October races to choose from, though, even if I don’t do a longer distance.

btuesdaytopics

Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner