This City Girl Runs The Suburbs -a run-on commentary

Photo Credit: Seussville

After living in New York for over 10 years, I find myself feeling a bit at sea out here in suburban Georgia. For the most part, this city girl moves under the power of her two feet whether that means running or walking, and there’s biking when I’m plumb out of pocket of options. Because my feet are the primary mode of getting around, I place a high value on my ability to move: speed, agility, and strength, being the building blocks of my mobility. That said, I’m super grateful that I have these options out here even when passersby feel the need to stop and offer me a ride. It’s that southern hospitality they’re famous for or so I tell myself. I suppose it’s a bit of a rarity to see someone walking or biking from the grocery store. On a side note, I went to the local Walmart on a scouting mission to look for some decorative stickers and found myself on the receiving end of a few curious stares and comments as I meandered through the aisles with my bike. Next time I’ll probably park it, though I didn’t notice any designated parking. I am unfazed by the novelty I present to these driving surburbanites. I run to the gym, the pharmacy, to family and friends, to the library, and anywhere within a five-mile radius whether for purpose or fun and sometimes fun is the purpose. Interestingly, I don’t run to church, well for two reasons really: it’s a bit farther than five miles, which just happens to be as there’s a church on almost every corner. They don’t call it the Bible Belt for nothing. Also, running to church is impractical even for me. I mean, the shoes, the dress etc., the good Lord knows it just wouldn’t work. Jokes aside, running is one of the ways I get to explore my neighborhood and find little hideaways – the less-traveled path if you will. Plus, taking care of an elderly person warrents some running away for mental and emotional health – it’s a bit of a destressor and I make no excuses for that. I’m just grateful for the opportunity and the ability to get going when the need arises. When I’m out walking it’s usually with a goal in mind and may include the grocery store, the thrift store, from the gym somtimes – after a grueling workout. I also take mom out almost-daily on short walks in our neighborhood as well. Walking – the slowest of my options is not my favorite as you may have guessed. I much rather a faster pace, which running and biking allows me. It turns out that getting the bike was one of the best decisions I made in 2020, even though it was for a triathlon that’s yet to happen. Since then, its taken me places and afforded me a greater bandwidth in terms of exercise and movement than I had before. I’m glad I didn’t get rid of it when I moved down and  had the presence of mind to plan ahead in this regard. Biking around is growing on me as most of it happens on the roads and I’m still growing confidence to ride with traffic. I think the cars are getting accustomed to me too. Bike lanes are not so much a rarity but just appears at random and doesn’t go a whole lot of anywhere really. Like the running community, biking isn’t so common either – at least not in the neighborhoods. I did join a local Tri club, so there’s proof the community exists. But as with everything in these parts, they’re a bit of a distance away and I have yet to make it to the meetups. On the other hand, I have been swimming in a local pool and working up my nerve to get in the open water next year. Step by step, bit by bit, I’m confident I’ll get there. I’m getting better at accepting that things won’t always happen when I want them to or just because I want them to. Sometimes, it’ll take a while or turn out a bit different than I want and that’s ok. I just have to do my part and that is enough. I guess the next question is, what is my part? I’ll just say for now that in each season of life “my” part may look different and so could yours.

Running, Jogging, Walking, and Cycling – Variety Workouts

So we’re stuck – of sorts – and we’re bored – no question – well, Summer’s approaching – what does that even mean nowadays – and is it even possible to stay true to my fitness intentions now? Some of us are fumbling with the questions and juggling the options while trying not to run out of steam both mentally and physically. There’s good news. Exercise is made for such a time as this. It is possible to jerry up things a bit to get you some focus, me-time, and address the pressing look good – feel good factor. As always, I’m sharing based on personal experience and what I may have come across that appears interesting and reasonably safe.

Running

Discover Runs – Google Maps can actually take you places. Who knew. You can look for interesting landmarks in your area via Google maps and plan a weekly workout run to a preselected spot and back. I’ve recently come to know a few undiscovered lakes, parks, and sites of interest in my area of Queens, NY that I have never visited before now. Thanks Google!

Tempo Runs – Choose a short distance to run at a steady upbeat pace, 3-5 miles is a good place to start. This run can be done in your neighborhood, a nearby park or on a running path.

Early Morning / Sunrise / Sunset Runs – Warmer weather is here and it’s perfect for either time of the day. Run with your phone to capture these awesome moments that will ignite your heart and social media feed. Running with nature is as good a hashtag as any and better than most.

Long Runs – In times past, I would save my long run for the weekend. These days weekends are everyday and it’s easy to pick a day after deciding on a destination with noteworthy views. A bridge route always offers some good views and the opportunity to run into new territory or, as in the case here in New York City, another borough. Hey to know your city or town.

Jogging and Walking

Nature Walks – I love going to the larger parks in the area and walking or jogging the trails. Pay attention to the trail colors, which determines the level of difficulty and keeps you from walking in circles. Though, that’ll work too.

Hills, Stairs, and Track Workouts – These are really good options for those of us looking to up our fitness level through conditioning, repetition, and consistency. Power walking or jogging in any or a combination of these locales two to three times a week for 30-40 mins each time is a good workout any day. Pretty soon you’ll be running and you won’t even know it.

Hiking – One of my favorite things about the good weather is the opportunity for hiking. These days there are limits to that – the nearest park with trails – for those of us limited to public transportation. Butt for others, who can drive out to a starting point, there’s nothing like climbing a mountain with the reward of some incredible vistas for your effort. Hiking in the mountains along well known/ travelled paths are just about the best way to get your walking and exercise in. Here in New York, we have the amazing Catskills Mountains which is a treasure trove for newbies and veteran hikers alike.

Walk-Jog Intervals – This is a good anaerobic workout for those wanting to work on skill or getting into running. Choose a distance of say 1-2 miles and alternate between jogging and walking. For example; jog 2 minutes, quick walk 2 minutes. Repeat.

Cycling

Cycling is still somewhat new to me and while it was in the plan from the get-go, I didn’t really jump on – pun intended – until this pandemic forced us into isolation. Thank God for knowing, before I did, what I needed because it has turned out to be a blessing. For the most part, I’ve been going on long-ish discovery rides of my neighborhood and its environs while learning the rules of engagement on the roads. I’ve discovered some new areas and found that I can take my bike hiking – of sorts – where I ride to the park and then walk the trails, bike in tow. Turns out that is a great way to get a workout in too!

Do your due diligence folks and vary your workouts. Chances are very good that they can be fun and learning experiences. Quite so!

 

Cross-training: An Umph Element to your Marathon Training

Source: wiserunning.com

Source: wiserunning.com

Never one to settle for just doing it, I’m always game for doing it better. By “it” I am of course referring to running that much coveted 26.2 miles. Being a runner and a bit of a “gym girl” have had its advantages: I’m in pretty decent shape, I’m told I look way yonger than my age and I could run with many in that category too, I manage to stay pretty healthy and I keep up with on-going trends, research and data as it pertains to being fit and healthy. All of this I credit with my passion for running though I’m pretty sure my gym workouts as well as other random physical exercise have helped in shaping this 3:29:24 PR marathon girl.

What is Cross-training
That form of exercise, pertaining to runners, whereby runners train utilizing other modes of fitness training to supplement their running. For example; cycling, swimming, a fitness/aerobic class or strength training.

The Cross-Training Debate
There has been may debates of the benefits or not of cross-training for runners. Conventional wisdom says runners should run, as you perfect what you practice while there are others that argue cross-training can inmprove running performance and reduce workout boredom and burnout. Current school of thought seems to be leaning toward the way of cross training to improve the all-round performance of runners with an emphasis on low-impact workouts that complement your running without the same impact of running.

Using Cross-Training to better your marathon time
The focus of the marathoner is on increasing speed, endurance and fitness level. Cross training improves your endurance base without adding unnecessary stress on your body. It can
help you improve your race-day goal while reducing the risk of injury assosiated with intense high-impact training (Jeff Horowitz, certified personal trainer, running & triatholon coach and runner of 150 marathons across 6 continents). Jeff highlights three considerations in choosing the cross training mode that is right for you:

(1) It should be an aerobic exercise that you can engage in for hours at a time, at a moderate intensity level (at an RPE of 6-7)
(2) Is it low-impact ir no-impact? While high-impact exercises is necessary for training as it prepares ypur body for the stress of the day..you need only so much and no more or it increases your risk of injury. The idea is that lower impact workouts as identified in cross training provides you with the means of strengthening supporting muscles and lowering your risk of injury.
(3) Does this option complement your running? Aerobic cross-training will help you become a better endurance athlete, afterall you’re working with breathing, muscle-building and endurance, but to get the most out of it you need to choose a mode that works different muscle groups in support of your running, and thus becoming a more balanced, injury-resistant athlete.

What works for me
Cycling/Spin: Cycling is touted as maybe the best mode of cross-training as it complements your running training by working supporting muscle groups such as the quadriceps, which are super important in supporting the knees and are not effectively worked by running. Strengthening them can reduce the risk of knee, IT Band and patella problems.

Spin classes are something special; they encourage comraderiere, motivate, the hell out of you, kick your butt and pushes you to discover the badass within, all without the continuous pounding of the feet, providing necessary rest for the knees.

Strength Training/ Weights
Because of my small frame, I’m always mindful of weight-lifting. I can get really muscular without even trying and so I often limit my reps dependending on the muscles I’m working on to 4 sets of moderate to heavy, increasing weight as I decrease reps. Weight training is so versatile and there are so much variety to work on any one area – I tend to usually work my legs, calves & thighs together, then back and shoulders, or chest and arms and do core exercises separate; employing a yoga or pilates class to assist in this area. The benefit with weights is that you get to utilize & build muscles that are not necessarily in primary use while running, but again supports your running by providing strength & support to those secondary areas, which decreases your chances of injury and helps you develop power and ultimately your best physical self.

Swimming
As an aerobic exercise it’s on par with developing power, performance and efficiency. For my part, the focus here is on breathing and strengthening leg and arm muscles. Although I don’t go often, when I do I spend 1 & 1/2 to 2 hours in the pool, half as much time as a cycling workout as recommended by Horowitz.

Finallly, Cardio Classes
To me these are the real test of any mettle. An hour per class of constant movement: jumping, punching, swinging running, crawling and everything in between is geared to condition you into the finest athlete; build stamina, test endurance, defy limits and leave you fit and hurting and enhances and supports running training. Classes such as cardio kickboxing, mentally strips me and burns calories like crazy but it mentally and physically challenges and develops me for long term, which for me means race day.

I can’t promise that I’ve peaked or that I’m even performing at my best now, I believe that is still ahead but I continue to improve race by race so I know that I’m doing some things right most times. For the times I bum out, I remind myself that I’m a work-in-progress and I shake it off and try again – always with hope and the training as outlined above – pushing for a better race next time.

Sources: Active.com, Competitor.com, Runners World, Runnersconnect.com, Healthland.time.com

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