Month: December 2015

the importance of plyo and running & the most epic blister that ever blistered.

Aside ~ ~ loveandlunge ~ 2 Comments

Today I ran 10 miles and all I got was this stickin’ blister. (ps. sorry my foot is dirty, I took my shoes off in the mud room and made the terrible mistake of taking this picture right before I wiped them off.)

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Help.  I haven’t run this much in almost two years.  I was training for a half-marathon with my dad and this is as far as I got before hurting my knee.  I’m not necessarily training for a half-marathon, but I guess I kind of am training for a half-marathon right now.  I wanted to work on my endurance running after I finished up the BBG, so this, for some reason, led to me running 10 miles today.  I’ve been increasing my mileage by one mile per week for the last month or so.  I am determined to get to that 13.1 with no injuries whatsoever.  This meant that I foam rolled, iced my legs, and stretched when I got home.  This is something I usually do not do and that is a very bad thing.

One of the things I’m focusing on this go around is strength training.  I am being as strategic as possible in my resistance training and aiming to try and incorporate as many moves in that will help my running as possible.  And the best moves for runners?  Plyometric moves.

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Plyometrics is defined as a high-velocity movement that relies on power generated through what is called the “stretch-shortening cycle.” A muscle that is stretched before an explosive contraction will contract more forcefully and more rapidly.

Examples include: squat jumps, jump lunges, box jumps etc.

Running itself is more or less a plyometric activity.  When you look at it at the core, running is a series of little jumps, so it’s no surprise that plyo training goes hand in hand.  There have even been multiple studies conducted that show you don’t have to run a million miles to be a good runner, incorporate in some plyometric movements and you will be lengthening and contracting those muscles just like you do while running.

Need a quick plyo workout?

Do each move for one minute.  Rest 15 secs and move to the next movement.  Repeat the circuit three times.

  • Squat jumps
  • Side to side single leg hops
  • Ice skaters
  • Jump Lunges
  • Burpees

If you’ve been doing a lot of plyo training lately, give a run a try.  You’ll be amazed how much easier it feels.  If you’re a runner and want to switch things up a little bit, especially during the winter when running can be harder than usual, try out a quick plyo workout!

 

-sj

 

the holiday struggle is real & quick and easy chicken noodle soup.

Aside ~ ~ loveandlunge ~ Leave a comment

The holiday struggle is real y’all.  I want to eat all the holiday treats while sitting on my butt watching Elf on infinite loop.  Is that so much to ask?  The holidays can be a trying time for people.  It’s very stressful and very busy and sometimes things just feel all over the place.  And what’s the first thing to go out the window when everything gets busy?  Healthy eating and working out.  I’m just as guilty as the rest of you when it comes to letting these things slide, but you know what, that’s okay.

It’s okay not to workout every single day.  It’s okay to make a batch of cookies and eat half in one sitting.  It’s okay to have a good time and treat yourself, just don’t do it every day and make sure that your healthy choices outweigh your non-healthy ones.  Take it a day at a time and be kind to yourself.  You’ll bounce back after a week or so of straying from your routine, so don’t make these next couple of weeks so hard on yourself.

I have gone home many times and missed spending valuable time with my family and friends because I needed to workout or didn’t want to go to a restaurant because I couldn’t control what I was eating.  These are all huge mistakes that I wish I had not made and I’m really going to try not to emulate this holiday season.  My best advice: just live your life and have fun for this short period of time, do whatever you can so that you won’t regret it.

Bad news though: I’m feeling pretty under the weather right now.  (This is the second time this year which is two more times than I ever usually get sick, ugh).  So, what’s the perfect fix for a girl on the mend?  Quick & easy Chicken Noodle Soup!  Literally took me not even a half an hour and it hit all kinds of spots.

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Quick & Easy Chicken Noodle Soup

  • 1 TBSP olive oil
  • one onion, diced
  • 2 cups of carrots, diced
  • 3 stalks of celery, diced
  • 2 cloves of garlic, minced
  • 2 cans of chicken broth
  • 1 rotisserie chicken, shredded
  • prepared egg noodles as many as you would like
  • spices: salt, pepper, and any others you have around.  I used thyme, oregano, and a pinch of cayenne because I was feeling daring

In a pot, heat olive oil, garlic, onions, carrots, and celery over medium heat/until onions are translucent.  Add chicken broth and spices and bring to a boil.  Let boil for 5-7 minutes or until veggies are tender.  Meanwhile, prepare egg noodles in a separate pot.  Turn off the heat on both and you’re good to go.  Prepare a bowl with shredded chicken on the bottom, then noodles, and then broth and veggies.  Serve with crusty bread.

-sj