fencing

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.)

image2

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.

image1

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

 

greek yogurt pancake goodness and a new found hobby

Aside ~ ~ loveandlunge ~ Leave a comment

I feel like I’ve been all gogogo lately.  I don’t even remember the last time I just had time to stop and veg out on my couch, let alone blog.  But I’m back!  In my time away, I have spent a good portion traveling for work, picking up new hobbies, and cooking my little heart out.

I have really started getting into fencing.  I was bored awhile back and was looking for an activity to pick up and stumbled upon fencing.  I had spent many years as a dancer and had taken come stage combat courses in college, so it sounded like something that would be a perfect fit for me.  So, I started taking classes.  Turns out, it’s quite the workout.  The footwork we do at the beginning of class is heavily squat and lunge based and next day soreness has taken on a whole new meaning.  Not to mention the cool bruises I am not sporting on my arm from getting stabbed repeatedly.  Even though I’m not the best yet, I’m finding it really refreshing to challenge my brain and my body in a new way.  The most interesting aspect to me about fencing thus far is the amount of mental activity goes in to it as well as physical.  You have to read your opponent and the clues they’re giving you along with planning out your own attacks.  If you have any interest in logic or chess or thinking games, you need to find out if there’s a fencing gym near by.  Please enjoy my bruise laden arm below:

image1

To fuel after my lovely fencing bouts, I have mastered the art of the pancake.  Now usually I use Kodiak Cake mix to make my pancakes because it’s quick and easy, but when I’ve got extra time, I like to throw together this delicious recipe.  It’s so easy and absolutely delicious.

Greek Yogurt Pancakes!

  • 1 cup all purpose flour
  • 2 TBSP sugar
  • 2 TBSP greek yogurt
  • 2 tsp Baking Powder
  • 1 egg, beaten
  • 1 cup of milk (I used almond)
  • splash of vanilla
  • pinch of salt

Mix ingredients together.  Set a pan on the stove on medium heat.  Place small scoops of batter into the pan and wait until bubbles appear. Flip. Let sit another minute and then repeat until all batter is used and you have a pile of piping hot goodness awaiting you.

-sj