A Non-running Fitness Back-up Plan

For the past few years, running has been a huge part of my life. I even started this blog! I started 2015 rehabbing from knee surgery and set a goal with my Moms Run This Town group to run 300 miles. I exceeded that goal finishing the year with 422 miles, but it wasn't the calendar that brought my running to a stop. It was my knee.

I've been afraid to talk about the possibility of not running, but the reality is that my running days might be numbered. At first, this was devastating on so many different levels. Running is my thing. It's how I stay fit, deal with life, vent my frustrations. It's been the focal point of much of my social time. Practically ALL of my friends run!

Obviously, I had to come up with a back-up plan.  First I needed a schedule. Any runner will understand the need to know what to do on certain days of the week. My plan needed lots of cardio to mimic running workouts and strength/stretching to increase the odds of a runner come-back. And, I figured if this is going to work, I needed a goal.

Two things were right there ready to help me with my new non-running fitness plan.

Booya Fitness: I've mentioned that I am working with Booya and created a 4 week training plan called the Chilly Challenge. This plan has everything: yoga, HIIT, strength and it is already all laid out for me. I decided to sign up and get to work!

PS: Now is a great time to try Booya Fitness and join the Resolution Challenge! You can get rewarded for sticking to your New Year's resolutions with some AWESOME prizes and a rockin' body! Learn more here.

Oiselle Run Love Challenge: I'm teaming up with Nicolasa for the next 6 weeks and our goal is to do strength workouts at least 3 times a week! We'll be hitting it all: arms, abs, legs! This challenge will give me even more motivation to stick to my plan.

My workout plan still has room for Monday hikes, Wednesday Zumba, and Friday Pilates. No need to get rid of workouts that are already in place and that don't hurt, right?

Holiday Sweat Challenge Wrap Up including Fitness in Vietnam

After my last run two weeks ago, I've been in Pouty-ville. No running, no blogging. Lots of pouting.

After a couple of days following RICE protocols to alleviate the swelling and discomfort in my knee, I was motivated to do some light strength workouts.

Dirty Dozen Arms 3x (with my new hand weights!)

Awaken the Core - Booya yoga video

And then I went to Vietnam, for Christmas, to join mrC for a few days. I would have loved to run there, especially along the beach, but honestly I was too nervous to try. So instead, we included fitness in our little unexpected holiday in other ways.

We spent a day snorkeling in the South China Sea. The boat took us to three different locations where we able to be in the water for an hour each time. It felt so good to be moving through the water.

We went on a 18K bike ride and swam in a waterfall in the Vietnam country side. The bike ride was work as we made our way through some rolling hills, but the scenery made up for it. After the ride, we hiked and climbed a couple more kilometers to the waterfall.

After returning to Shenzhen, I made a trip to the fitness center to replace Pilates that was cancelled on New Years Day.

30 minutes elliptical

Dirty Dozen Arms 2x (with 5 pound weights)

5 laps in the pool

On Sunday I woke up to rainy weather so instead of riding my bike or walking to the fitness center in the rain, I went with an at-home backup plan. I even did a workout from my Booya Fitness training plan! (click the picture below to see it for yourself).

Dirty Dozen Arms 3x - my home weights are lighter

Plank Workout 

Yoga Express --> Chilly Challenge day 1!

Overall, the Holiday Sweat Challenge had some up and downs for me, but I crushed over 3000 minutes of fitness and more than 100 servings of freggies! Now I am ready to focus on a new year and a new me. I don't know if I will be running in 2016, but I do know there will be fitness!

How are you starting 2016?

Holiday Sweat Challenge Week 5 & 6 Update

It doesn't seem like a good sign to be able to combine two weeks worth of fitness into one blog post. However, even though I was taking a break from running, I was still working on strength and anything else to make my muscles happy!

After four weeks of the Holiday Sweat Challenge and 63 days of a run streak, my legs told me to rest. I'd been treating a tight right calf knot for about a week when on my last run (day 63) I picked up on a little twinge in my left adductor.

Time for some serious rest. After two days off to start Holiday Sweat week 5 and doing nothing beyond walking and foam rolling, I pulled out the low impact workout cards. Here are some of the workouts I did:

Lower Body Blast - Amanda Miller
Happy Hips Yoga - Happy Fit Mama
Lose the Pooch Abs - Pop Sugar Fitness
Booty Hips - Amanda Miller
Hip Strength - Runner's World (July 2015)

By Sunday, I was feeling like it was time to test the legs. The only good thing about this run was that I ran. For the first .25 everything seemed ok, but then the familiar tightness in my right calf came back (although not painful). Worse though, was the painful trigger point in my left adductor, near my knee.

Needless to say, I was crushed. The weather has finally turned cool here in Shenzhen and I can't run. I knew that feeling sorry for myself wasn't going to get me anywhere, so I went for distractions. Some things that helped keep my mind off the failed return to running: a really good book and some really good tasting snacks!

Again, I started week 6 of the Holiday Sweat Challenge in rest-the-legs mode. I focused on foam rolling and yoga stretching for the first two days and then mixed up my low/medium impact workouts. Here's what those workouts looked like:

Hip Strength & Stabilty - Jasyoga
Cardio Drills - Booya
Dirty Dozen Arms - Your Path to Fit
Pilates Abs - Run to the Finish
Not So Easy Circuit - Booya

This morning I laced up my running shoes for another test of the legs. It was going ok, just a couple of twinges in the calf and adductor. I thought it was ok to run through it.

As I neared the two mile mark, my left knee kind of gave out a little. Startled, I stopped and walked a bit. Bending and flexing my left leg. It didn't hurt, so I gave it another try. A couple of steps later the same thing happened. Run over.

As I sit here typing and icing my knee, I have no idea what this means. My knee (which has had a hard life) is unstable and I need to figure out why...what can I do to help it...and how will it affect my fitness life.

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Some of the workouts I mentioned are from Booya Fitness. Booya Fitness is an online gym. Your membership gets you access to a large variety of online classes that can be done at your convenience. There are also dozens of workout training plans available for a small fee.

I have teamed up with Booya to create a 4 week training plan that is perfect for the winter months, but can be done anytime of year. It is also a great cross training option for runners as the plan has options for 30+ minute runs. Take a look here.

Are you currently following a training plan?
How do you distract yourself when you're injured?

Fitness Friday: Five Favorites of 2013

Even though 2013 didn't play out exactly as I had hoped it would in the running department, I still had a great year and found tons to love about it. Today though, I just want to share my top five favorite things from 2013.

Wave Rider 17s - I probably say this about every new pair of Mizunos that I get (hey, I can't help it if the shoes are THAT good), but this pair seems to be a combination of everything I loved about the 16s and the Sayonaras rolled into one shoe. Lightweight, fast, and super comfortable. You can check out my full review here.

Oofos Recovery Shoes - I first told you about these shoes back in September, but what I haven't told you is that they have barely come off my feet since then. These shoes are so comfortable to walk around in especially after a run. Even in the bitter cold of New Hampshire's winter, I am sporting these around the house.

Ninja Professional Blender - In 2013 I discovered smoothies and then promptly blew up the blender. I have been so happy with my new Ninja. It has an oversized pitcher or the option to blend into an individual cup that can be taken on the go. It's powerful, quick, and not nearly as loud as my last one!

Challenges - I participated in a ton of challenges throughout the year and loved everything about them. I was so motivated by them that I decided to host my own for the 2nd Annual Chilly Challenge. As a matter of fact, today is the day to announce the winner! Congratulations to @nicowhat! Please email me your mailing address and shoe size so I can make arrangements for you to get your new Wave Rider 17s!

(shoe color may be different than pictured)

Giveaways - Who doesn't love free stuff? Last year I was fortunate enough to host giveaways for an assortment of fit gear from headbands to calendars. Some of you found yourselves trying new protein or using a free race registration. 2014 is off to a promising start too. Check out how you can get your hands on a free eco-friendly beanie.

What was your favorite thing about 2013?

Training Truths: Christmas Break Workouts

In addition to not having to work and being able to sleep in if I want to, Christmas Break means that I can do workouts in the morning again. I love starting off with a good workout and feeling ready to take on the rest of the day.

On Monday I made my way back to Booty Barre after trying this workout at a NH Blog & Tweet event. Becki must have taken it easy on us that day, because after just a 50 minute session this time, I was sore for two days!

Tuesday was the unofficial Christmas Eve Family 5K. My husband and stepdaughter joined me for a morning Santa hat run to the beach and back. Surprisingly we only got honked at once.

mrC was not impressed with the lack of holiday cheer

Before the unwrapping of Christmas presents and chaos began on Wednesday, I did a quick strength workout in the basement.

While in Massachusetts on Thursday my brother-in-law offered to lead us on a morning-after-Christmas run through Forest Park on the Bright Nights 5K course. It was the perfect follow up to a busy holiday visit. Later we spent an extra 1.5 hours in the car trying to get back to NH during a small snow event, so it was good that we ran before leaving.

Friday was a rest day except for another quick strength workout.

I did my long run on the Manchester Rail Trail on Saturday morning so that mrC could run the first 4 miles with me. The first mile of the trail was a frozen icy mess, but then we found that someone had hand-shoveled a 1.5 mile path large enough for running. Rather than struggle on the trail, I opted to run the last three miles on downtown streets.

My Athleta Polartec tights kept my legs nice and warm!

Sunday was another day of strength followed by a football game workout from Amanda at RunToTheFinish. She always has the best workouts!

With only days remaining, the Chilly Challenge has begun to heat up. There are about 12 challengers  (and several very close) in the running to win a pair of Mizuno Wave Rider 17s  Will it be you? Have you posted at least 5 Instagram photos of the daily challenges? Check out some of my favorites from last week.

Did you workout more or less over the holiday?

Fitness Friday: Holiday Workout Plan

Happy Friday!

Today I get to start my Christmas vacation! After finishing up some shopping, present wrapping, and baking, I'm looking forward to spending time with the kids and my husband's family in Massachusetts.

With all that running around, it's easy to lose my fitness focus. My pre-holiday weeks went much better when I had a plan, so I'm taking the same approach with my Christmas break.

After feeling the benefits from cross training during my runs, I've been trying to attend a cardio/strength class at least once a week. With my mornings open over break, I'm taking advantage and heading back to Booty Barre class. Last month I snagged a great deal on Living Social for three classes making it even easier to want to go.

In addition to cross training at the barre, I'll be attempting to complete my RTB team captain's weekly challenge. She is serious about getting us ready to run 200 miles across Massachusetts in May. I love that the challenges encourage us to cross train and strength train in addition to run.

Our latest weekly challenge.

Speaking of running, I'll be lacing up my Mizuno Wave Rider 17s for some more miles. My weekly mileage has been increasing slowly and it is working. My last long run was 6 miles on the treadmill because of our first big snow storm, but I'm hoping to get in another 6 miler outside this weekend.

Another goal I set for myself is to do better pre-run warm-ups, so I put together this drill hoping that my dependence on routine would ensure that I do it before every run.

I also put together a mini Tabata workout of some of my favorite strength moves that I think will be good to do once or twice a week post-run. Even though I'm accustomed to following a schedule, sometimes I'm motivated to do a little more.

How do you stay focused during the holidays or vacation?

Need some extra motivation? Join my Chilly Challenge and you could win a pair of Mizuno Wave Rider 17s of your very own! More details here.

Training Truths: It helps to have a Plan

Zooming into the last weeks before the Christmas holiday is hectic. Hectic at home. Hectic at work. Hectic everywhere! Once again, I am grateful to have a supportive family who understands my need to run and workout.

Last week I knew things would be crazy with mrC out of town Sunday to Friday, so I went into the week with a plan. I still did my morning #squatstreak and foam rolling routine, but then varied my evening workouts based on how much time I would have. It was so helpful to do it this way and useful for making sure I accomplished my RTB weekly team challenge set by our Team Captain Katherine.

MON: 4 minute ninja ab workout, 1 minute of jumping jacks, and 2 AMAZING strength sets by Katherine (10 push-up, 10 front alternating lunges, 10 pistol squats, and 30 second side planks).

TUES: Snowy afternoon 2 mile treadmill run

WED: Same as Monday.

THURS: Same as Monday.

FRI: Cold and easy 5K run to the beach and back. mrC was back in town (and bored I think) and followed me in the car with the dog. He did capture this really good look at one of the hills I have to climb on the way back.

SAT: 4 minute ninja ab workout and then another Saturday morning SurfSet session. As if the full body workout wasn't reward enough, we walked out with sweet little gifts from TI Fitness Training.

SUN: It was the first BIG storm of the season and we picked up 10.5 inches of snow overnight, so I hit the treadmill first thing in the morning for my long run - 6 miles. It was a bummer to have to do my long run on the 'mill because I never feel like it is a good run. It always feel so much harder than my outdoor runs, yet my stats usually show that the opposite.

Do you plan your weekly workouts? 

And #ChillyChallenge Week 2 Warriors. Here are some of my favorite photos from the week. I know some of you are dealing with cold weather, snow storms, and most are working on holiday planning, but you are ROCKIN' the daily challenges! I can't wait to see what you've got for week 3!

There's still time to join the fun and be eligible to win a pair of Mizuno Wave Rider 17s. Follow #chillychallenge on Instagram, complete the daily exercise, post a photo TAGGED #chillychallenge @runningescapades. Post at least 5 photos to Instagram throughout the month to be eligible to win. All details here.

Training Truths: Finding Motivation

Week 1 of the Chilly Challenge was a success! It has been so fun to see all the Instagram photos posted each day by the participants completing the daily exercises. Reading your comments and learning that the challenge is motivating you makes me so happy. In case you missed it, you can find out how to participate here. Winner will receive a pair of Mizuno Wave Rider 17s!

In addition to leading the daily exercise goals for the Chilly Challenge, I continued to run, cross train, and build strength. Admittedly, I get much of my motivation from others. My Reach the Beach MA team captain has been creating weekly challenges to keep us motivated. I find awesome workouts/challenges shared on social media. Group fitness classes bring out the competitor in me. And my amazing husband's encouragement picks me up when I'm doubting myself.

Monday - #squatstreak, wall sits, foam rolling.

Tuesday - My partner-in-crime was working late, but motivated by my RTB weekly goals I did this 2 mile run on my own. It was faster than I want to go while I'm still in healing-mode, but I know it was because my anxiety level was elevated. Running alone and near dusk makes me nervous. #squatstreak and foam rolling in the morning.

Wednesday - #squatstreak, wall sits, foam rolling and an afternoon session of 4 minute ninja abs. This is the same workout from Amanda at RunToTheFinish.com that I found a while ago and I'm still loving it because it's tough. It's only four minutes, but it's a killer workout. I love when other runners share their workouts so I can steal them try new things.

Thursday - #squatstreak, wall sits, foam roll. Afternoon PT session with Dr. Brian. It feels like we've been dealing with this adductor issue FOR...EV...ER, but he reminds me each time that these muscles take the longest to heal. I'm not a patient person.

Friday - After finding out that mrC was stuck in Minneapolis on Thursday and then still stuck on Friday afternoon, I really needed this 2 mile run. Even though I was feeling frustrated, I really needed to NOT take it out on my pace because Thursday's PT was intense and I was feeling some effects of the ART. I did much better. Sadly, Booney did not get the memo that my running partner was absent. #squatstreak and foam rolling in the morning.

Saturday - I love #SurfSet Saturdays. Although I wish I lived closer, I like taking classes at TI Fitness downtown. The total body workout is great for my cross training and I like using equipment that I don't have at home and learning new things. The instructors are fun and I love when they add "oh just 6 more" to the end of a 20 rep round. #squatstreak and foam rolling in the morning.

Sunday - mrC was finally able to join me for a run for the first time in more than a week, so I convinced him that an easy loop that included the rail trail would be perfect. We ran the first two miles, not 2.5 like I thought, parallel to the river on the road. On a side road we connected with the trail and ran back toward the car. There is something very comforting about hearing the footfalls of your running partner and just knowing he is there, even if you're not talking. Since my "long run" was scheduled for five miles, I asked mrC to pick me up at the bank and kept running into town. The last mile wasn't as nice as the first four.

Where do you find your motivation?

Fitness Friday: 2nd Annual Chilly Challenge

Happy (Black) Friday. I'm guessing many of you laced up your running shoes and hit the Black Friday sales in the wee hours this morning. Hopefully, you at least had time to digest your Thanksgiving meal before racing around to the stores.

Not me! I enjoy sleeping in when I'm at the in-laws, but I am going for a nice little fun run later. And I'm planning on lacing up my brand new pair of Mizuno Wave Rider 17 sent to me by my favorite Mizuno Running buddy Lori Ann to try out.

Before I go, I want to tell you how you can win a pair of Wave Rider 17s for yourself. If you follow me on Instagram or Twitter, then you already know that I love daily challenges almost as much as I love my Mizunos. This year, I used those challenges as inspiration for the 2nd Annual Chilly Challenge.

Here is a calendar of the daily challenges! I look forward to seeing your Instagram pictures or videos.

Update: link to calendar download here.

Who's in for the Chilly Challenge this year?