Strength Training

 Strength Training, my favorite cross training days!
 Why strength training? It makes me feel strong and I love the look of toned sleek muscles that cannot be achieved just with running. Many women who first begin a weight training program express concern that they will develop bulky muscles. Women do not and cannot naturally produce as much testosterone as males, it is impossible for women to gain huge amounts of muscle mass by merely touching some weights. 
 Strength training and running perfectly compliment each other. Running increases your endurance while resistance training increases whole body strength.
 Like most women, I'm looking for the greatest calorie burn in my workouts. My previous training partner (Jamie) and I would often incorporate a strength training circuit into our weekly training program and exercise routine. This often consisted of a lower body lift (squats, lunges, leg press and extensions), and an upper body lift (bench press, curl, tricep extensions, dips and pull-ups) and always performing an ab exercise as part of the circuit. Each lift consisted of 8-10 reps and repeated 3 times. Strength Training is a vital component of any runners training regime. Benefits: increased muscle = more calories burned, injury prevention, increased power, increased stride length, and increased speed. After all the calories I consumed over the long holiday weekend I'm going to run ...of course! and then enjoy a "lift"!

MyPod - I Need a Hero - Bonnie Tyler (truly a favorite!)

Winter Adaptations

 If you run in the north where it snows, you can either choose to run inside on the treadmill or adapt to winter running. I LOVE to run outdoors!
 One adaption you need to make is to learn to run in snow and on ice. Last winter I experimented with Screw Shoes. All you need is a pair of old running shoes (not too old) and a few sheet metal screws. Simply start to screw the sheet metal screws into the soles and put them where you see the most wear on your shoes. They work pretty well on ice and hard-packed snow, but only moderately helpful in deep, slushy snow.
 Snow and cold makes everything just a little harder, the body works harder to keep warm and the snow and ice make you push harder due to lost traction. Modify your running schedule and speed expectations accordingly. The body generates waste during heavy exertion, so running in the winter cold is actually less difficult or dangerous than running in hot weather. With proper clothing and a few cheap winter adaptations it is possible to continue running through the worst winter weather.
 More snow fall predicted through the holiday, I'm on my way to the local hardware store to purchase about a 4 month supply of screws. I'll save the treadmill for my speed workouts!

"If you have lived, take thankfully the past." - John Dryden
Happy Thanksgiving!

After Season Care

 Headed to Podiatry today, (if the weather doesn't keep me away). Time to take care of post race season ailments. I've been suffering with Plantar Fasciitis or intense heel pain. Usually, it hurts for the first few miles, fades and then returns after a good hour into a workout or race. I've used anti-inflammatory drugs to treat the problem. It's eased the pain but I'm aware there is an underlying problem. Probably time for some custom orthotics. I generally run easy into late winter before picking up spring training. I'm going to take some simple steps now to prevent more pain. If you are a runner remember, buy new shoes about 500 miles of use!

My pod: Journey - Be Good To Yourself

Cold Run

Cold run today! Snowed for the first few miles. I finally dug out my extra layers of UnderArmour ...it's just that time of year, but always better than striding it out on the treadmill!

Thank You!

Thank you Fargo Marathon, Mark Knutson, GOFAREVENTS, and Scheel's for allowing me to be a part of your ad campaign for 2011 Fargo Marathon! Rock Fast Rock Friendly Rock Fargo! See you in Fargo May 19th - 21st.