Carpe Diem: Run with It

12 Mar 2015 Leave a comment

by Lori in Competitive Running, Marathons, Running Tags: , , , ,

Source: blulabelbungalow.com

Source: blulabelbungalow.com

“Life is often compared to a marathon, but I think it is more like being a sprinter; long stretches of hard work punctuated by brief moments in which we are given the opportunity to perform at our best.”
-Michael Johnson

What a difference a week makes! From banks of snow and tunnels of cold air to kisses of sunshine and the keen almost-there scent of glorious Spring. Admittedly, there are still traces of snow on the ground but the rain is doing its thing, so am I, and so should you; which brings me to outdoor running and races. With the advent of Spring, there is a lot of running going on in these parts, and forgive me for being an overly enthusiastic runner, but, I am once again super-excited to be living in the running capital of the world.

Living in New York affords one the year-round opportunity for running, though I try to pretend otherwise when winter comes around. However, that is only for self-preservation as there are countless runners who brave the chill and ice to religiously get their daily runs in. Don’t ask me how or why, as the couple of times that I’ve given in and done so have left me convinced that it is not for me. In a perfect world, there are ten months of Summer, one month of Spring and one of Fall; no worries. Winter aside, it’s time to put your game face on. I’m so into what’s ahead that I’ve had a few shopping sprees specifically dedicated to running gear; nothing like new shoes, leggings and racer backs to get you into a total running frame of mind.

To get things going, I’m looking for a PR on Sunday at the United Airlines NYC Half Marathon. The weather looks promising, I feel fantastic as I’m revelling in racer-mode, only possible with a half marathon or less, the course is awesome -#TimeSquare- and so I expect great things to propel me into next month’s New Jersey marathon. Did I mention that I’m looking for a faster qualifying time for Boston 2016? That’s my next goal in the next race. Stay tuned for more on that. Till next week, seize these beautiful running days!

March-ing On to Spring and a Confident and more-than-Capable You

05 Mar 2015 1 Comment

by Lori in Health and Wellness, Running Tags: , , , ,

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It is the Winter that just won’t quit. If you think you’re in the process of having a winter melt down, you’re not alone.  I’ve been cold and had a cold since the day of the NYC Marathon last November and can barely remember what a hot day feels like.  To bring it all home, I now boast a full-fledged break-out of the cold that hit me last weekend when I temporarily took leave of my senses and went running in the park in 14 degrees.  My only excuse is that I have had enough.. enough running on the treadmill, breathing recycled, stale air, staring at the walls, meditating etc… and so I thought, why not? Cold notwithstanding, I had a good 12 mile run.  It was fun being in the park after three long months and though my lungs had the initial struggle with cold air, I was well bundled up, not ideal for running but necessary for winter, and after the first couple miles, it felt pretty good out and I was able to enjoy a decent run.  That there were other like-minded crazies out there was hardly surprising, this city loves to run.  On the other hand, my body didn’t enjoy the shock too much, and I’ve fought a losing battle with the cold since then with this week seeing me only one time forcing a run at the gym.

That being said, we’re already coming to the end of the first week of March, where running becomes fun once more, and I have my first race in just over a week.  Yippee! Though I shouldn’t be so excited with the weather if past experience is anything to go by. However, optimist that I am, I will not dwell on that but focus instead on the prospect of Spring and the fun it brings.  Training for this race has been pretty much on schedule given it’s only a half marathon, since I haven’t been able to do longer runs with all the “great” weather we’ve had. Hopefully, this improves as Spring gets closer and we’re off to a running start then, because next month is my first marathon, and I need to get a few long runs in by the end of March.

One thing I can say, is that planning and looking ahead to nicer weather and prettier days keeps things in perspective and is a sure way to keep your confidence up and stay motivated, which is always a tough but necessary thing to do in Winter. It allows you to plough ahead, through the snow, on those crazy winter runs, stay in the gym and carry on with workouts and classes on those bitter cold days, and keeps you healthily aware of your food choices when you’re tempted to start succumbing to winter blues and comfort food.  It also prevents you from going stir crazy when your movements become restricted as you would have been working a schedule to get things up and running come Spring.  For my part, I’m pretty pumped with all this indoor activity I’ve been busy running around with for the past months and I’m revving to go – sick and all – truth is, just thinking about it makes me feel better already so don’t sweat it. We’ve come this far and there are only a few more weeks left.  Here in New York, we runners are very excited!

Running Luxuries

26 Feb 2015 Leave a comment

by Lori in Running Tags: , , , , , , , , ,

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Remember those days when all you needed for an enjoyable run was good health, running shoes and shorts? It’s amazing what time and technology can do to a person; today the average runner cannot leave home without plugs of some kind dug into their ears attached to either a musical device or, more commonly, a smart phone.

On these life-support devices, one can either be subjected to a barrage of sound that effectively drowns out every noise, unfortunate person trying to get your attention and/or any connection to the present moment.  Supposedly, you are either encased in a world of kick-ass music to motivate your run, having that all-important conversation with Sally that couldn’t wait or listening to an audio book.  But wait, that’s not all and it’s not all bad either, modern technology has seen to it that you can now map your run, log your run and even count your calories and steps as you run – how about that?

In addition, we have at our disposal, a queue of wrist devices: watches and arm bands that can do more than we would ever have thought back in the day, per above. Information at our fingertips may be cliché but it’s real, as there’s no way of getting lost even if you wanted to. Most of these “luxury items” come GPS ready and can order and direct your run according to your taste – sounds like a take-out order right – and needs and if one doesn’t work, there’s always good-old-dependable, multi-faceted smart phone who comes hands-free ready with specially designed cases that can be attached either to your arm or clothing.

But by far, I think the greatest advantage comes with the road ID that provides a form of identification should something go wrong while out on a run. The more common forms bear your emergency information and are attached to your running shoes or worn on the wrist. Another device that has changed the face of running is the headphone. They come in a vast variety of colors, shapes and sizes and can be paired with your listening device. Whether you call them headphones or ear buds, it’s all the same but may not necessarily do the same thing. From regular all the way to bluetooth, its capabilities are specific to sound, style, fit and durability.

Tech gadgets aside, stepping up your run can now include running items specific to your comfort such as ear warmers, fancy headbands, compression sleeves for arms and legs, compression socks, running belts; which can hold your fuel, gels and phone, fuel belts and hydration packs. Whether you want to admit it or not, most of these additions to your run can, more often than not, be a bother; I often forget to charge my watch and my Nike plus band.  Also, I don’t know about you, but I look forward to a run as an escape from the humdrum of life and really just want to be effortless and free – not weighed down by clothes nor electronics – as the amount I have on impacts how fast my run will be. I don’t know but I kinda liked “those days.”

Advances in technology comes with a price; the price of seeing the “good old days” slip away as well as the cost of accessorizing your run.  This cost of outfitting for a run has increased almost a hundred fold in the last twenty years with all that’s available, and makes it more of a challenge just to run for the fun and love of it. Mind you, we haven’t even ventured into the area of advanced running shoes and wear, as this is not the point but that to will increase your cost to run.  Ahh… how I miss those days of shorts, tank and sneakers where the wind at my back was the only luxury I needed.

Running to the Sights, Sounds and Sunshine of Miami Beach

19 Feb 2015 Leave a comment

by Lori in Running Tags: , , , ,

Running Heaven

Running Heaven

Selfie

Selfie

Call me spoiled, high-maintenance, so-not-new-Yorker, whatever, or rather,call me sunshine lover, jet setter (wink), or runner; I’ll respond to it all with varying degrees of enthusiasm. On the other hand, I’m no winter baby and so I’m here in beautiful, sunshiny, glitzy, never-sleep South Beach, Miami soaking up some sunshine for a few days to last me until Spring. Mind you, if I had a mind to escape the cold, I am sadly disappointed. It’s been chilly at best for the last couple days with today being OMG windy. That being said, the sun, emanating from its ultra-blue skies and reflecting off its pearly sand, is warm and offers a welcome cover of warmth, wind not-withstanding.

Indian Creek Road

Since I’ve pined away at home the entire winter, dreaming of running outdoors, it’s an easy guess what I did on this oh-but-for-the-wind-it-would-be-perfect day. Sure enough, I took off for a long and scenic run along the beach, broad walk and streets of Miami Beach, camera in hand and got me some treasure pics and memories that will last for a long time.

It was a day well spent and run-ned (my word) as evidenced by the photos, which by the way, I thoroughly enjoyed taking. After all, it’s all I’ll have left when I return to the Big A and this screaming winter and will have to suffice until Spring.

The famous Palm

The Famous Palm

The Marina

The Marina

Broadwalk

The Broad walk

Ocean Drive

Ocean Drive

In Honor of Heart Month

12 Feb 2015 Leave a comment

by Lori in Health and Wellness Tags: , , , , , , , , , , , ,

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Most of us think of February and think Valentines: cards, chocolates, romance, flowers. How many of us see it as an opportunity to love on ourselves and others in a lasting way? I believe the commercializing of this day has reduced our focus on its true meaning as we get caught up in a shopping frenzy that really amounts to very little left with us beyond the day itself. The American Heart Association (AHA) dedication of February as Heart Healthy Month gives us the opportunity to correct this wrong and create a lasting relationship between our bodies and ourselves.

I like to think that people who are active are aware of the importance of the heart and the necessity of caring for it as well or even better than they care for the outward person.  To think that the minute it stops beating, that it could be your last, is food for serious thought not just for the active person but for all of us. This month we are reminded of the number of deaths caused by heart disease, the number one cause of deaths in the US.  According to the AHA, 1 in 3 americans die of this silent killer, more than all cancers combined.  This should give us pause, cause us to consider among other things what we are doing to give to this unnaturally high rate. Put another way, how can we help reduce our risks and that of those we care for.

There are five ways in which we can help reduce our risk of heart disease:

1. Don’t smoke.  For years now we have known that smoking causes lung cancer. What some of us may not have known is that it contributes to many other types of cancers and chronic diseases such as coronary heart disease, as well. Smoking harms nearly every organ of the body and reduces the health of smokers in general (Center for Disease Control).

2. Exercise.  The benefits of daily regular exercise cannot be overstated. Whether it’s running, aerobics, a cardio workout, whatever it is to keep you moving, breathing properly, sweating out toxins, burning unnecessary calories, generating good blood circulation and producing the endorphins and energy you need is good for your heart and good for you.

3. Eat a Healthy Diet.  The AHA is recommending a mediterranean diet: plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats, such as olive oil. Using herbs and spices instead of salt to flavor foods
Limiting red meat to no more than a few times a month and eating fish and poultry at least twice a week.
Drinking red wine in moderation is optional. The diet also emphasizes enjoying meals with family and friends (Mayo Clinic).

4. Reduce Stress.  Stress can influence the risk factors to many types of illness such as high blood pressure, over consumption of alcohol, smoking, physical inactivity, overeating. This can create havoc in your body resulting in all sorts of pain and ailments. Exercising, not smoking, reducing coffee intake,maintaining a positive outlook, a healthy diet and a healthy weight are good ways to deal with stress.

5. Educate and Empower yourself with the latest research and findings that has bearings for your health. Also share your knowledge with family and friends to encourage and empower them as well. Knowledge has no power if it remains in a box.
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Deconstructing The Marathon

05 Feb 2015 Leave a comment

by Lori in Competitive Running, Marathons, Running Tags: , , , ,

how-to-run-a-marathon-finish-it-and-live-to-tell-the-taleEver wondered why 26.2 miles is the standard by which most runners measure their ability? What is it about this race that captures our imagination and incites a ridiculous passion within that causes to us to defy everyday expectation? Why do we seek to stretch ourselves beyond average human endurance to achieve a moment of glory to which we come back to time and time again?

I submit it is the intrinsic desire of every person, runner and non-runner alike, to matter; to live a life of meaning where what we do matters to someone in some way. It gives our lives purpose and direction and motivates us to put our best foot forward in spite of the challenges we face. The Marathon for many runners is a benchmark by which we judge our performance, our competitiveness and even certain aspects of our character such as perseverance and tenacity. Often, it becomes “The Challenge” that is the driving force behind our careers, our passion, our purpose and/or our life’s mission.

Running, I’ve always maintained, is a natural ability that we are all born with, some more so than others. While the advent of time and the changes in pop culture have surely impacted our desires, it has no more made a runner of you than it has me. We’ve always ran to some degree, some are just no longer satisfied with the average 6-13 miles. For most of us who’ve honed and sharpened our skills, a half marathon is no longer enough to satiate our hunger for more challenge, more adventure, more competition – even if we’re competing with ourselves. It’s now a warm up. Mind you, it didn’t start out that way. We have graduated to a secure place in our running from 5 mile short runs to 10 mile tempo runs to 13-15 mile training runs to 18-20 mile long runs to where 26.2 is now “The Run.”

Running a marathon is a dream, goal or, bucket list event for many runners. The actual race however, is no easy feat. No one gets up one day and decides to run a marathon, it involves lots of training and racing prior to “The Run.” While it is a challenge; hardwork, sacrifice, commitment, and perseverance, it is doable. As is often said, the man with a plan can. This is true for many things but it is especially so for running a marathon. A plan is needed for training and for race day. In previous posts I have discussed both butI want to reiterate how important it is to have a race strategy. Obviously, we cannot know exactly what will go down on that day but knowing how you intend to tackle the challenge it is will make for a better run.

The Marathon is easier run in parts. By this I mean that it appears more doable if it’s broken up into segments. The first 5 miles is pretty easy running -nothing we haven’t done time and again – running at a steady easy pace, it can be looked at as your warm up. Miles 6 through 12 takes us into training mode, we have been here; it’s comfortable and so we can up the ante some bringing us up to miles 13-18. Here is where we begin to feel our leg muscles working, pushing, reaching, stretching. Every part is now working in unison; legs pounding, arms pumping, in and out we breathe taking us further and a tad bit faster through to miles 19 through 24. Here the challenge is real to focus on the finish line, the medal, that moment of glory over the pressure to slack off and ease up just a little. Muscles are oftentimes screaming at this point because its breaking down. All the extra cross strength training comes into play here to give the extra push fueling those muscles and propelling you forward into the final leg. The final 2.6 miles is strictly mental. Pain, discomfort, exhaustion exists somewhere on the periphery of reality, one that is filled with the sounds of cheers and shouts of encouragement. You dig in for that reserve of strength and speed that was awaiting this moment.. here it comes.. You can see it now, taste it even, the roar of the crowds give wings to your feet and you’re in. You did it. Aside from the chunk of metal hanging around your neck, take a breath and a minute to absorb it all. This, right here, is why you’ll be back soon.

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Running Ahead

29 Jan 2015 Leave a comment

by Lori in Competitive Running, Marathons, Running, Training Tags: , , , , , , , , ,

running aheadThere’s not a lot of racing going on in winter on my end. I tend to plan my Spring and on runs during this time when my running is limited to the treadmill with very few outside runs and one or two races out-of-town wherever warmer temperatures can be found.  As such, I like to think of this as training season for the months ahead, which will consist of a few marathons, half marathons, and some fun runs with goals of a few PR and raising money for charity.

I have my sights set on at least four marathons this year: New Jersey, Chicago, New York and Savannah SC. There’s also a very good chance of a run upstate, while my shorter runs will be at local competitive level here in the city.  I’m also always open to exploring the area around New York with the fun races hosted in and around town over the summer.  Lastly, but just as important, is my goal of training for and completing a triathlon; I’m searching out a place that does not involve these cold waters but isn’t so far away to maximize cost and potential.

The Marathon is a much more comfortable race for me now that I have four under my belt (shoes), at least in my mind, when I don’t have an injury to contend with. I feel pretty sure I can make one this year my best yet if I could just run issue and injury free – that’s my prayer anyway. Half-marathons are my babies. I feel confident, fit and at my peak during most runs of this ilk and feel I can qualify for the NYC marathon 2016 with a PR this year. On the other hand, Fun Runs are what I call any race less than 10 miles and would include obstacle, mud etc., These are my relax and roll with the tide races that I oftentimes take too seriously, such is my competitive spirit. This year, the triathlon will be my biggest challenge. Though I’m a Caribbean girl and love the open waters, experience has taught me to have a healthy respect for water I cannot stand in. So while I swim, I am timid when it comes to exploring my potential out there; this I feel will be my biggest obstacle in such an event. I am to begin brush up classes in Swimming in February, hopefully it helps to build my confidence. Cycling, I don’t consider too much of a big deal, except that I haven’t ridden a bike for any time for a couple of years now. I’m hoping that “like riding a bike” cliché is true in my case. These minor (thinking positive) obstacles aside, I’m looking ahead with much anticipation, excitement and determination. By God’s grace and with the help of my two feet, I can get this done and have a blast while I’m at it.

All my running this year provides an opportunity to support the causes I care about and in so doing give a little back to the community that has given me so much. Whether it’s through fundraising, donations and/ or volunteering, it is with the deepest pleasure and gratitude that I give. My mind’s running ahead now.. better wait on my feet.

A Peek at my Running Diet

22 Jan 2015 Leave a comment

by Lori in Health and Wellness, Running Tags: , , , , , ,

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It’s been said, you are what you eat; there maybe some truth to that.  Nine out of ten runners will tell you that food is a very important part of their lifestyle, it dictates how they are able to perform and even if they run at all in some cases.  Starting off the year on the right foot demands that we not only address the issue of exercise, but also that of our diet, as both are equally important in helping us achieve our health goals.  Rather than go the way of a long list of suggestions of do’s’ and dont’s, I’ve decided to give you a peek into what foods work for this runner girl.

healthy-breakfast-120516Breakfast: my best and most important meal of the day.  I get an early start at 5am but don’t get to have breakfast until about nine by which time I’m so hungry, I could eat the proverbial horse.  I tend to go a little cereal crazy here and generally have a bowl of some type of whole grain and granola mixed with oats and banana. A slice of toast with either peanut butter, cheese or margarine often follows with a glass of orange juice.

Snack: generally consists of yogurt with granola and nuts and fruit. Because I’m not a big snack person, I often miss this part to my detriment as I don’t have lunch until around 1pm. Of course by then I’m entering starving mode and a build up of gas threatens. This is a recent and very uncomfortable occurrence, which my doctor explains can be remedied by eating throughout the day. According to him, my high metabolism burns calories at a faster rate than most, therefore I need to eat at least six times a day – obviously not huge amounts – to make sure that I have the proper amount of calories my body needs.

l956566279Lunch: I love food. By which I mean home-cooked meals. A Caribbean girl at heart, I’ve inherited the practice of having full-blown meals for lunch and I generally walk with my lunch which would often include vegetables ( my favorite), chicken breast of some kind, or ground beef or turkey, some type of grain such as cous cous or brown rice, or whole grain pasta or soup ( a Caribbean soup consisting of a multitude of roots, vegetables, seasonings, meats and dumplings) now that it’s winter, peas or beans or a combination of any of the above and salad.

9-10_9999_54hummus-sandwich-appleAfternoon Snack: Most times this includes a fruit such as banana and part-skimmed mozzarella cheese or apple and humus or, sometimes and, an organic peanut butter and jelly whole wheat sandwich.

fotolia_1607767_XSDinner: may include whole grain spaghetti and meatballs with veggies or some variation of a pasta dish with either a seafood or type of meat or even salami and a fresh salad.

images (2)Quick Snack: I usually have an apple or trek mix on my way home from the gym or from running.

 

Supper: consists of cereal and milk or hot chocolate, now that it’s cold, with crackers and margarine or cheese.

Of course I’m not perfect and so this is a typical day. There are those crazy days, which happen far too often for my liking, when I fall off the wagon and have to make do with some version of the above; but for the most part I stay on course during the weekdays. On weekends, I allow myself to go off schedule somewhat to satisfy the party animal in me but never to the extent that I’m left with consequences to deal with. As a runner and health enthusiast, I try to always make healthy choices, fully aware that those choices are the reasons why I look and feel great, and perform so well.

Dress for Success in Confident, Goal-getter Running Gear this Year

15 Jan 2015 Leave a comment

by Lori in Fitness, Health and Wellness Tags: , , , , , , , , ,

exerciseDuly noted, our goals remain the one thing that stands between us and us being persons of our word.  It is not enough that we’ve made a list, written it down and stuck it somewhere; it remains our greatest challenge to realize those plans of ours.  How do we remain fitted in the zeal, confidence and enthusiasm, that surely had us in its grip on the onset of planning, during the succeeding months of reality which can oftentimes be brutally harsh and unyielding.  I posit that there are a few key ingredients to realizing a successful 2015.  While a big part of success in any area of life depends on planning and execution, another just as or some may argue even more important part, depends on our attitude and perspective.  In running and exercise, attitude really is everything.  It is the one thing that will keep you going when everything else and everyone says you can’t.  The course of history has been changed on the account of its movers’ and shakers’ attitudes.  Your health and lifes’ ambitions are no different nor are they any less important in terms of their ability to change your world and thus impact the larger world.

Dress for success with:

  • Preparedness; there is no goal killer like having a plan without preparation.  By definition it is what planning entails and so it is super important to not only dress the part but be mentally, physically and emotionally ready and able to carry out your plan.  If you’ve decided to join a gym for example, then getting gym oriented and learning about the services, classes, equipment etc. that are available will put you in a better position to plan your activities and time around what you decide to do thus affording you the opportunity to maximise your participation and the benefits which can be derived.  Talk with a personal trainer, an instructor or even sign up for a trial to see if it’s a good fit.  If it’s running, then start of with small goals and even a running group, get a couple of books and read up on beginning running techniques or even watch a couple of videos.
  • Confidence; a big part in carrying out any physical goal is how we perceive ourselves.  We are sometimes our worst critic, while this is not always bad, it is our worst attribute when directed at our perceived flaws and shortcomings.  It is important to be able to face yourself – take a long, hard look in the mirror – and like what you see.  It is because you love yourself, you want better for you. Don’t chaff at that.  Meet your eyes and tell yourself what you are going to achieve together..yes it’s a mind and body effort, one you must continually be engaged in encouraging and uplifting.  While it is important to get this affirmation from others as well,  it would mean nothing if you didn’t believe it first.
  • Passion; I’m sure you’ve heard it said that if you like something it’s easier done.  Discovering your passion, something you really enjoy, is a key part to realizing your potential and being successful.. whether it’s running, a cardio class, yoga, swimming, whatever you decide to love -sometimes it has to be a decision- do with passion, enthusiasm, commitment and diligences, you will reap the benefit.
  • Focus and Wisdom; it is better to stick with what you know and apply yourself to perfecting it than to be divided among competing interests where you can’t get anything right.  Let’s say for example co-ordination is a challenge, then skip the dance class for a spin or yoga class.  That being said, there’s nothing wrong with challenging yourself to try different things and acquiring different skills, on the contrary, more power to you.  In all things apply wisdom so you never end up biting off more than you can chew.

A Happy, Successful and Goal-Achieving new year is up to you.  Have so much fun!

Gyming and Running Fun Workouts

08 Jan 2015 Leave a comment

by Lori in Fitness, Running, Strength Training Tags: , , , , , , , , ,

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The new year appears well underway while some of us are still struggling to get out of the Christmas mindset, if I had my way it would be three months from now, but of course time runs along and rightfully so should we. There, that’s my bit of pep talk.  Seriously though, the arctic weather we’ve been having around the country doesn’t help to put us in a get-up-and-out frame of mind either so I figure I’ll share my secret, which is really no secret at all, on how to get those new ambitious goals on stream and have some fun while you’re at it.

I try to keep a gym membership year round but in the beautiful, late Spring to early Fall months, it’s hard. Sunshine, trees, flowers and birds are the sounds of nature calling and I’m a sucker so I rarely go the gym them and when I do, it’s mostly because I must have some type of cross training for a run. On the other hand, Winter sends me literally running to the gym and there the treadmill and I tough it out. You guys know my history with that piece of equipment… so anyway, I figure I have a good thing going this time around; always running, but coupled with either a class, weights or stretches and, what I call, tummy time. This variety keeps my workouts interesting but more importantly, keeps me interested. I try for three to four times a week these days and really with these conditions, it’s as much as I can make, as well as 10-12 miles being the maximum I can handle on there. If you can handle more, I say run with it.  On any given day, here’s what I came up with:

  • 8-10 miles of increased speed and incline beginning with 7 and flat respectively, increasing in increments of .5 followed by complete body stretches to include some yoga poses, squats, crunches, planks, push ups etc… add some bonus jump ropes
  • 45 mins of a high intensity Spin class followed by 8-10 miles of varying speed and incline as above with some light stretching thereafter
  • 8 miles per above and by 2 miles on the elliptical with incremental incline and speed as well followed by a yoga class and some crunch time either freehand or machine-assisted
  • Kickboxing Class followed by 10 miles, 5 of those flat and fast-paced and 5 at a level 3 incline with medium pace and light stretching afterwards
  • Boxing Class followed by a tempo-paced 5 mile with slight incline, light stretching then leg weight training and some bonus crunches
  • 8-10 miles of incrementally increased incline and speed followed by light stretching, kettle bell squats and an arm and chest weight workout
  • Belly Dance or Zumba class followed by 10-12 miles at set pace and incline level and light stretching
  • Total Body workout class: includes cardio, weights, floor exercises & stretches followed by 8 miles at medium pace with incline at level 3 and light stretching
  • 5 mile easy run followed by an interval run or hill test set by the machine followed by a Pilate’s class
  • 10-12 miles at half-marathon pace with varying incline levels simulating that of a road run followed by a long deep stretch
  • 8-10 miles with pace and incline of your choice followed by light stretching and a back and shoulder weight workout

I’ts possible your gym may not have all these classes so you may have to adjust here and there to suit your situation and your needs but hey.. who ever said you couldn’t go out there and have a blast of a workout, even in winter. Winter 2015 presents the ideal challenge and opportunity to kickstart your new year goals and if the suggestions above help just a little in that regard, I’ll be totally tickled. So while the ideas are mine, it’s up to you to make the workout suggestions yours. As always, Happy Running!

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