theinbetweenismine

just a girl living the expat life

Tuesday Topics | What about rest days

filed under: fitness, running, Tuesday Topics

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics and we’re talking about what we think about rest days.

Well, let’s define rest days first. There seems to be a consensus that everything between no exercise at all to lighter exercises and active recovery days can all be called ‘rest days’. 

I personally am a fan of rest days and I respect my body’s need for rest. For me, a rest day usually doesn’t include any form of planned exercise. I do believe that rest days are important for physical recovery and well being, but also for your mental health. And I also believe that not one rest day has to look like the other.

Most times these days, rest days are “somewhat” active rest days for me. I’ll do some stretching, light yoga, or go for a nice long walk. But it’s usually nothing structured and I just go with what I feel like. Sometimes that’s more, sometimes that’s less. It also really depends on what the rest of my workout schedule looks like.

Every once in a while, I will do a complete rest day, which means barely moving at all (and lying on the couch reading all day, if I want to), because sometimes this is what my body and mind truly need. I know a lot of people who have a hard time with complete rest days and I’ll say that most of the time, I too crave some sort of movement during the day, but if it does happen that my body doesn’t want to move,  I am okay with it (occasionally).

Rest days are all about giving your body (and mind) some love.

How do you feel about rest days? Do you sometimes just take a complete day off from any type of exercise?

Tuesday Topics | How do you stay motivated to run?

filed under: fitness, linkup, running, Tuesday Topics

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics and we’re talking about how we stay motivated to run?

I am usually a pretty motivated person in general, so finding motivation to do things (be it exercise or other hobbies) often comes pretty natural to me. However, like anybody else, I have days where motivation is harder to come by. Here are a few things that I try to remember when motivation is low:

The feeling after each run

I try to keep at the forefront of my mind, how I feel after each run and the truth is: I usually feel really good. Getting out and breathing some fresh air always has a calming effect and often “resets” our bodies and brains. If I am grumpy or stressed, I know that going for a run can fix it (if not the problem itself, then at least the anxiety and negative feelings around whatever is currently going on).  

I don’t have to run, I get to run

I have friends with chronic illnesses and pain that prevents them from engaging in regular exercise routines.  I try to remind myself every day that if I wake up feeling good and without pain, it is a gift that I get to go out for a run.

Setting goals and/or signing up for race and challenges

Duh, I am sure that is on every runner’s list, because we all have a bit of a competitive streak, I am sure, and  having a goal/race to look forward to and work towards just helps to keep the motivation up. Proving to ourselves that we can accomplish something usually is a pretty good reward for keeping up a regular exercise habit.

The online running community

This is no joke and can’t be underestimated. Connecting with other like-minded people through blogs and Instagram and seeing them stick to their workout routines and crushing their goals is an immense source of motivation for me.  

I like rewards

Come on, don’t tell me that you haven’t employed that strategy yourself. A pretty good motivator for me to workout is a reward afterwards (we’re all pretty simple creatures when it comes down to it). For example, I immensely enjoy my first cup of coffee in the morning, so that is usually my reward. I tell myself that I can’t have my coffee before I worked out. What’s yours?

What keeps you motivated to run/exercise?

Tuesday Topics | Never say never, or how I got my sister to run a half marathon

filed under: fitness, linkup, running, Tuesday Topics

As you might recall, I was talked into my first running race by a friend 5+ years ago. I thought it was a one-time thing, until it wasn’t, and this is how my running journey started. 

Ever since I started running, I’ve tried to talk other people into running. (We all do this, right? It’s a natural thing to do, wanting to share something we love with the people around us.)

Earlier this year, I had convinced my friend Tanja to run a half marathon with me. Technically, it was a dare and Tanja is ambitious and crazy enough to accept (most) challenges. The time frame was fairly short, but nonetheless, she started a training plan and completed her first half marathon in April. We both ran it as a virtual race, as the one that we were signed up for, got canceled. (Sounds familiar?)

And then last weekend, my sister ran her first half marathon. 

Not even 6 months ago, she laughed at me and called me crazy. With 2 kids and a full-time job as a teacher (with no fixed working hours), she always claimed that there was no way to keep a regular fitness routine, let alone train for a half marathon. I get it, there are only so many hours in a day (but I also know that many, many moms find the time to train when they want to.)

When I told her that the San Francisco Marathon Event (which I’ve attended for the half marathon distance every year for the last 4 years) was going to take place during the time when she (and the rest of my family) were supposed to visit, I dared her to run this race with me. 

She laughed and said “no”.

I kept poking, and she – apparently – started thinking about it.

I poked more, until she jokingly asked, what would happen if she hypothetically gave this a try and then couldn’t finish the course within the time limit. 

I joked back that the sweep bus would pick her up.
Then I promised that this wasn’t going to happen.

She kept making excuses of why she wouldn’t be able to do it, the stupidest reason was that she  thought that she wouldn’t be able to keep up with me. That was obviously so not the point and I just kept talking about how that would be the experience of a lifetime to run a race in San Francisco together. 

Ha! And that’s when she took the bait.

She then asked if I could suggest a training plan for her (only so that she could take a look at what that would look like, of course).

Long story short: she started following the training plan (run/walk intervals) in March thanks to Corona, which afforded her some unexpected free pockets of time. She wasn’t able to completely stick to the training plan, BUT she kept putting herself out there and, believe it or not,  on Sunday, she completed the half marathon distance for the first time. 

The SF Marathon would have been two weekends ago. Obviously because of Corona, her trip and the SF Marathon got canceled, so we couldn’t run the race together after all,  but she was determined to run the distance after all the work she put in.

So, out of solidarity, and because we really were supposed to run this race together, I set out for my own 13.1 miles on Saturday morning. I thought, if there was any small outside chance that she contemplated bailing out the last minute, this would motivate her to follow through, because hey, we all know how intimidating the first race is, especially if you’re running it as a virtual race all by yourself.

Luckily, our dad agreed to accompany her on his bike and function as a mobile water station, because I stressed how important it was for her to drink and refuel along the way.

Her biggest fear was that she was going to hit a wall some time during the race (as she had during one of the longer practice runs) and that she wouldn’t be able to finish. I emphasized how important it was that she paced herself at the beginning, that she drank water and that she really didn’t pay much attention to pace (which everyone is bound to do, of course), but effort.

Since this was her first half marathon, it was going to be an automatic PR either way!

And I think she kind of outdid herself. Even though she said she was a little disappointed with her finish time (don’t we all always wonder if we could have pushed ourselves just a tad more?), she ran a perfect race and finished strong.

I am so thrilled with her time and so, so proud of her. She would have easily beaten the SF half marathon course limit of 3 hours! No sweep bus necessary (not that it’s a bad thing)!

I am telling you this story, because I want you to believe in yourself. I want you to believe that you can do hard things. And I want to remind you: never say never. What at some point seems impossible, might totally be in reach when you put your mind to it.

There will always be an opportunity to surprise yourself. 

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics again.

Tuesday Topics | How do you fit your workout into a busy day?

filed under: fitness, running, Tuesday Topics


This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics again. We’re talking about how we’re fitting our workouts into a busy work week. 

The most important thing for me is having an exercise routine. If you set aside certain times for runs or other exercise sessions, it’s much harder to “talk yourself out of it”. Make it a fixed appointment with yourself, pencil it in, save it to your (digital) planner. 

My husband, sweet as he is, sometimes wants to do me a favor and gives me permission to “skip” a workout. I know he’s trying to be kind, but I always tell him: look, if I skip this workout, it’s that much harder to get back to it next time.

That’s not to say that I don’t occasionally skip a workout. I think it’s fine, as long as it doesn’t become a habit. But I usually only skip it when I have one of these legitimate reasons: 

  1. I am sick (no really, take a break when you’re not feeling well)
  2. I am super tired/fatigued
  3. we have another, more pressing commitment (which rarely is  the case early in the morning, unless we’re gone over night, which obviously isn’t happening right now)

‘I just don’t feel like it’ very rarely cuts it. And if I have fixed time slots during my week, I am much less likely to even “think about” if I feel like doing it or not, I just do it. 

Most of my workouts happen in the morning these days. Since I’ve been working from home for the last 4 months, my morning routine has changed a little bit (and I actually quite enjoy it). I’m taking advantage of the cool morning temperatures during the summer months, the fact that it’s light out early, and the feeling of having accomplished something at the beginning of the day. The fact that I have this view to look forward to during my runs helps!

If I make it my workout a priority in the morning, it’s less likely that something comes up during the day that could derail my workout plans if they were later in the day. 

While getting the workout out of the way in the morning is amazing, I definitely noticed that it’s key to still get up and move during the day. I might run 4-5 miles before work, but it’s still not good to sit on your butt all day long. I have a timer on my phone that reminds me to drink water and I am making it a point to get up and walk around or stretch a bit every time that timer goes off (which is 8x per day). I also try to take walks in the evening on my “strength training” days to still get some steps in.

What’s your workout routine these days? How do you fit it in?

Running Lessons during Corona Times

filed under: fitness, linkup, running, Tuesday Topics

Inspired by Lisa’s post, I am sharing my running lessons during these strange Corona times this week. I probably don’t have to repeat how strange the last few months have been for all of us.

It’s hard to believe that we’ve been under a shelter at home order for almost 4 months, but I am also not surprised how fast humans adapt to changing circumstances.  My workout habits had to change, inevitably, and there are some things I really like and some things I miss.  Let’s get to it.

 

It’s possible to improve even without a real training plan (who knew?)

When the Coronavirus hit the US, I was already halfway through my spring half marathon training plan and I kind of gave up on it when I realized that the race wasn’t going to happen. However, I ended up running my (goal) half marathon at the end of April as a virtual race anyway and I  ended up with a new PR. That was huge for me (and I do hope to repeat it on a measured course!). 

I have continued my regular workout routine during the last few months, and while I haven’t followed a training plan, I’ve consistently run faster paces than before, which surprised (and thrilled me).

There’s something to be said about “taking the pressure off”.

While I always say that I do better when I follow a training plan, not having a (goal) race on the calendar and just running for the sake of running (and for sanity, as I’d like to add) does take the pressure off and it’s been surprisingly good for my psyche. Running has definitely done wonders for my mental health these last few months, even more than I had always claimed before.

Having a training buddy (even a virtual one, or many) helps.

I’ve always been someone who likes solo runs. I can run when I want, for how long I want, as fast (or slow) as I want, so I am not missing the “group runs” as I almost always run alone. However, I love having an accountability buddy, someone who is also doing their workouts. It’s a huge motivation and it has helped me prepare for my real-turned-virtual race(s).

Working from home is very runner friendly

I’ve been keeping the same weekly workout schedule that I had before Coronavirus and before I started to work from home, but I am really enjoying my new morning routine.

Two morning per week, I do a 30-min strength workout and on days where I used to head out to the gym at an ungodly hour (before 5 am), I now leisurely stroll out of the house around 6 and get a nice run in (thank God it’s light out early right now). I usually run a 4-5 mile loop on 2 weekdays and then I take a quick shower and plop down in front of the computer with a glass of NUUN and my first coffee. 

I love the IG (+ blogger) running community

If I thought that the online runner community was amazing before Corona, I am shouting it from the rooftops now: THE ONLINE RUNNING COMMUNITY IS AMAZING!. To see all the runners come together, creating challenges and virtual races online to keep each other motivated and accountable, has been amazing (e.g. #theuncanceledproject and the #iwrsocialstreak).

I do miss my spin class.

One of my favorite cross-training activities for the last year or so has been the spin class (hat tip to my friend Tanja) at my gym once or twice per week and I miss that class dearly. I do not see myself going back anytime soon and I wish I could whip out the cash (and a dedicated space in our home) for a Peloton bike, but alas, that’s not going to happen.

Sticking to your routine is (as always) key.

With nowhere to be (other than your desk or dedicated work space), it’s easy to “slack off” a bit in the morning and get going later than usual. It’s nice to have flexibility, but it also translates into a longer work day.

I do try to strictly stick to my working hours and not let work spill over into my private life (which now all happens in the same space). I have occasionally worked through an evening or on a day that I usually have off (when projects required it), but generally sticking to my work schedule also means that I need to stick to my workout times. Win-win.

What have you learned during Corona times?

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics. It’s been a while.

Global running day

filed under: good things, running

In runner circles, the first Wednesday in June is known as Global Running Day.  Every year, runner’s pledge to run miles to celebrate the joys of running.

But there are bigger things going on in the world, and so Brooks Running (@brooksrunning), who’s holding their own virtual event, have changed course and invite us to run in support of the day WHEN WE CAN ALL RUN ON EQUAL GROUND!
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They pledged to donate $100k to the Equal Justice Initiative (@eji_org) and an additional $1 (up to $250k) for every runner who signs up to run now through June, 7. Did I mention that this virtual race is FREE? All you have to do is run. 
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Come on, supporting something important has never been easier! Tanja and I have already done our part this morning #separatebuttogether! Join us!! But also, LET‘S NOT STOP THERE! 

I’ve also signed up for another virtual event, My Big Run Virtual Race,  through our local Fleet Feet chapter. Fleet Feet Sports (@fleetfeetsports ) have a standing relationship with Girls on the Run (@girlsontheruninternational) and nationwide registrations have already helped Fleet Feet to donate almost $40,000 to their cause. It has also announced a brand-wide $6,000 donation to the @naacp_ldf and $6000 to @officialblackgirlsrun. Our three local stores are donating an ADDITIONAL $8 per registrant to Sacramento NAACP, when you choose Sac/Davis/Elk Grove as your home store. Check out what your local stores are doing to help! 

You can run now through June, 8, so go sign up here. The fee is $10, but you get a $15 voucher to the local store and you can win some cool prizes. You also get a virtual race kit with a printable bib and finisher medal!

So, it’s really a no-brainer. If you’re a runner, you should definitely sign up for this. If you’re not a runner, you should sign up for it, too. 

Let’s put some money where our mouth is legs are.

TODAY, we run (because we know how to do this) and donate money.

TOMORROW, we continue the other work that needs to be done.

Are you with me?

Milestones

filed under: friends, running, yes!

This weekend, I was supposed to run the American River Parkway Half Marathon with my friend Tanja. 

A couple of months ago, I had talked Tanja, a self-proclaimed NON-runner (but avid cyclist), into putting a half marathon on her bucket list and signing up for the walk option of this race. We talked about training for the distance with a run/walk-interval-strategy. I know she’s always up for a good challenge, so I am not surprised that she followed through and started training right away (cursing me under her breath multiple times, I am sure. Ha!). 

Of course, we were extremely bummed when because of Corona, the race was postponed and Tanja had to cancel her visit. Was all this training for nothing? No way! So, we decided to still run a virtual race on Saturday. Separate, but together in spirit. So, we both set out for our respective races early in the morning.

This was supposed to be a goal race for me. If you have followed me for a while, you know that I’ve repeatedly mentioned the goal to break the 2-hour mark in the half marathon. It’s been a process, to say the least. Turns out, it’s harder than I previously thought to shave a ‘few minutes’ off a long distance PR (my previous PR was 2:02:39).

Running a virtual race is hard. Running a virtual goal race is harder. You can’t rely on other runners, spectators, and the energy of the race to carry you through. You gotta be your own cheerleader along the way. I always underestimated how much adrenaline you get from the race atmosphere alone.

I’ve been running some of my training runs with the Nike Run Club app, which has guided run options which put “Coach Bennett” in your ear on your runs. He checks in with you every couple of miles, reminds you to breathe right and watch your running form, and he coaches and cheers you on along the way. If you do a lot of solo runs and sometimes struggle to focus, this is something I’d recommend you try. It definitely helped me through my virtual race on Saturday. He didn’t let me give up on myself.

I (felt as I) was cruising all the way through mile 9 and I was hitting my goal pace, which was really awesome, but then the last 3-4 miles got hard. My legs were ready to quit, but my head told me – looking at my watch – that I’d have major regrets if I wasn’t at least trying to see this through. So, I kept pushing (and repeated to myself that Tanja all the way down in Irvine wasn’t giving up either!).

And what can I say? It’s not an official result, but I did it! I finally ran a sub-2 half marathon on Saturday. I couldn’t believe it. It was close, but 1:59:49 is a sub-2 race, #thankyouverymuch, and I am beyond ecstatic.

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Of course, I am hoping I’ll be able to repeat this on an official course sometime when race running is possible again, but at least I could prove to myself that I can do it and that hard work does eventually pay off. 

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I just wish I could have celebrated the completion of Tanja’s first half marathon (woot!) and this milestone PR for me with a well-deserved brunch and mimosas with my friend, not just a virtual high five. Sigh.

Tuesday Topics: My year of running 2019

filed under: fitness, recap, running, Tuesday Topics

It’s not too late to recap my running year 2019, or is it?

This was my 5th full year as a dedicated runner and I felt pretty good about my running year. Overall, it was a slower year than before. I ran fewer miles and fewer races, but I stayed – once again-  injury free, which I am so thankful for, and kept a pretty good exercise routine. 

I ran…

469 total miles (less than in the previous year, but I spent more time cross-training and cycled 450 miles),
3 official races – 1 Half Marathon, one 10k, one 5k,
no virtual races this year, and
no new PRs.

It definitely felt like I did a lot more, but these are the official numbers. Two local half marathons that I had planned to run last year, I had to cancel because I traveled overseas to see family instead (it was an easy decision, haha).  Sometimes, your priorities shift and that’s ok. 

Best race experience:  Running towards the Golden Gate Bridge during the SF 1st half marathon this summer. Since the race is in July and very early in the morning, the bridge is usually covered in fog, but we got really lucky this year and had a beautiful, almost fog free view with sunshine and blue skies!

Best run: I love the runs that feel light and easy (ha, who doesn’t?!).

Running High: Shaving off another couple of minutes of my SF half marathon PR on the 1st half course. 

Running Low: I had a few runs that I was totally excited for, but which felt hard and slow and where my breathing was off and/or my legs were heavy. These runs always make me question if I should continue this running thing (but don’t worry, that feeling usually doesn’t last very long).

Best piece of new running gear: I won a $50 Lululemon giftcard and splurged on some Lululemon Speed Up Shorts* this summer. I didn’t really get any other new running gear to rave about. 

Best running advice that I received this year: Listen to your body. I dealt with some weird symptoms (racing heart, heartburn) in the late summer after my half marathon and even though everything checked out fine at the doctor’s and didn’t seem to be related to running at all, I scaled back my training and took it easy for a while.

Most inspirational runner walker: My husband. He’s not a runner,  but he’s gotten into a pretty regular walking routine and he participated in his first 5k at the Davis Moo-nlight Run. I was so proud of him.

Favorite picture from a race: 

Race experience you would repeat in a heartbeat: I ran my first Turkey Trot this year (I know! Don’t ask!) and definitely want to do that again. It’s just amazing to see so many people turn out for a Thanksgiving run/walk! 

If you could wrap up your year in a couple of words, what would they be? I am thankful for every mile. 

It doesn’t matter how may races you run (in my case, not many at all last year) or how many PRs you achieve (no new ones), in the end, running is about commitment, staying active and healthy, and enjoying your self in the process. If your heart is not in and you feel “pressured” to (do any) exercise, it won’t be sustainable.

Thanks for all the support this year. I’ve come to love the running blog and Instagram community! 

How was your year of running? Any highs or lows you’d like to share?

I am linking up again with  Kookyrunner and Zenaida  for Tuesday Topics.

* #notanad, This is not a sponsored post. I have not been compensated by the brand or anyone else for linking the websites.

12: Tuesday Topics | How do you warm up for a run?

filed under: fitness, linkup, NaBloPoMo, running, Tuesday Topics


I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics again this week and we’re talking about how we warm up before a run. 

I know, many think of a run as a ‘warm up’ for other sport activities. I definitely have done ‘warm up runs’ when I played tennis, softball, and other sports in College. However, it’s very advisable to warm up your body before you head out for a run, if that’s your main workout. It doesn’t have to take long. A quick 3- 5-minute warm up routine has proven itself enough for me to prepare my body for the run.

I usually do a combination of different dynamic warm up moves. I opt for warm up exercises that can be done standing up, because I often warm up outside where I can’t really lie on the ground or do any exercises that require a mat.

High knees: Walk in place but bring your knees up so that your thigh is parallel to the ground.

Reverse lunge to knee raise: Stand with your feet hip-width apart. Take a big step back with your right foot. Bend both knees, lowering yourself until your right knee is about 6 inches off the floor.Push off your right foot to stand up, and bring the knee out in front of you at a 90-degree angle. Immediately step your right foot back into another reverse lunge.

Squats: Place your feet shoulder-width and clasp fingers in front of your chest. Sit back and down like you’re sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels, then push through your heels to bring yourself back to the starting position.

Torso twist: Standing with your feet hip distance apart and your knees slightly bent, simply twist your torso to the right and then to the left. Rotate at your waist to loosen up the torso, spine, core, shoulders and arms, being sure to keep your lower body still.

Arm circles: Stand with your feet shoulder-width apart, arms by your sides. Slowly swing your arms forward in a circular motion. The reverse and swing backwards.

Butt kicks: Jog in place and make sure you kick your glutes with your feet.

Hip rotation: Standing on one leg, raise one knee to 90 degrees. Circle the hip out, making a big circle with your knee. Make the movement as wide as you can while staying stable. Switch legs.

Ankle rotation: Stand on one leg. On the lifted foot, point your toes up toward the ceiling and move your ankle/foot in a clockwise direction.  Reverse direction and switch feet.

Straight leg lateral swing: With your hands on a wall, keep your right leg straight and swing it back and forth across the front of your body. Switch sides.

Straight leg forward swing: Stand near a wall and hold on lightly for balance. Swing each leg front and back (with feet parallel to the wall). Switch legs.

There are many, many more exercises, of course, but this is a list of exercises that I pick from regularly.

What are your favorite warm up exercises?

I am doing NaBloPoMo this month. 30 blog posts in 30 days. Come join me. #nablopomo2019

5: Tuesday Topics: How do you budget for races?

filed under: NaBloPoMo, running, Tuesday Topics

I am doing NaBloPoMo this month. 30 blog posts in 30 days. Come join me. #nablopomo2019

I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics again this week and we’re talking about how we budget for races. 

First I’d like to say, when I picked up running, I thought that it was a fairly inexpensive new endeavor. Yes, you need workout clothes (which I already owned) and some decent running shoes (which I did have to purchase), but other than that, you don’t need much gear, right?

Wrong.

I had no idea all the follow-up costs of my new hobby. Shoes have to be replaced on a regular basis. Even better, if you have a few different models that you rotate for different workouts. And other ‘needs’ will pop up, like a GPS running watch, running belt, hydration pack, you get the idea. Who knew I would get so swept up in running (oh, only every runner could have told me that!). 

One question though that I haven’t really “actively” thought about was how to budget for races, tbh. I don’t run too many races throughout the year, maybe 5 or so. Most of the races that I run are local or within driving distance, so I am not incurring a lot of expenses besides the entrance fees, which I usually absorb from a general “running” budget category.

I allocate some money every month to that category in my budget and then pay everything running-related from that “pot of money”. If an expense comes up and I don’t have enough saved up in my running category, I usually supplement from a general spending category. 

I do try to take advantage of early bird pricing or coupon codes when available, which depending on the race can make a significant difference.

I am curious if you have a budgeting strategy for races, and, if you’re inclined to share, how much you spend on average on races per year. 

 

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