Ice baths and chocolate milk

I blogged a while ago about my first ice bath and the cool down it provided after a long run with Slade Runner. I wanted to update you all on a blurb  I read by Liz Applegate, PH.D in the October 2011 "Runner's World" magazine:

" ICE BATHS HINDER MUSCLE REFUELING"
According to a study released by the University of Montana this year participants who rode an exercise bike for 90 minutes to deplete their glycogen levels then over the next four hours intermittently soaked one leg in an ice bath while sipping a carbohydrate recovery drink researchers found that the iced leg re lodged only half as much glycogen as the leg that was not iced. 

I may continue to ice as a treat after my runs in death valley like heat but now I know according to this study I am hindering my recovery time. 

Good news from the same article for me and anyone else who uses chocolate milk as a post workout recovery drink "CHOCOLATE MILK HELPS YOU LOSE BODY FAT". Score!

In other news I have recovered from the flu and in the past two days I have done 2 classes and made it to a post happy hour 4 mile run with Slade. Really proud of myself the last two days. Also pst flu really focusing on eating healthy, mostly vegan with some vegetarian moments and one night of chinese that included meat.

Hope everyone else is reaching for their goals and pushing to attain them!

Speedwork

Not quiet so speedy.

 

4 pounds lighter and a healthy ego brusing experience later, I've recovered from the terrible disgusting flu that infected me last week. I bought a new pair of shoes (finally- details later) and Slade Runner challenged me to a speed work out. With new shoes itching for a run and enthusastic pit crew, Kai (not his real name), my 10 year old Anime charater brother trying to delay his bed time I headed out to the local elementary school for a track work out.

 

LESSONS LEARNED (and there were many).

 

* Do recon.

The entire drive to the school I'm explaining to Kai, 4 laps equal a mile and how to work a stop watch and what to do etc. We arrive and this is not a standard track. I have no idea how long it is, there is a weird jog in the straight away and it is hard cracked asphalt. BAD!

 

* Come prepared

Two words: Bug Spray

 

The bugs and the frustration over the weird track was enough to kill me after two laps but after looking at the times it is probably close enough to a standard length to use. I'm going to try again tonight on my own if it is too close to Kai's bed time. The goal is to warm up, run 1 mile at 12-13 minutes pace then rest 4 minutes and then run 1 mile as fast but as consistent as I can to give me a base for determining pace. I still need to work on my base which is freaking me out.

*breathe*

What are you waiting for? Get out there too.

Call off the search parties....

RB75 is back. My focus might still be wavering but I am back. I took a bit more than a week off as I had family duties and a mini vacation. I had full intentions of running but was not disciplined enough to follow through. Hats off to all Moms and Dads out there who can find time after or before or even during to get out there and workout while with the kiddie 24-7 I couldn't get it figured out. Maybe next time? 

Also, hats off to all who can travel and get runs in. I was able to get some amazing runs while on a West coast vacation to a new place last year. I actually consider some of those runs a highlight of my trip. You will be surprise the things you find when you just lace your shoes up and head out of a hotel door. Anyways, I was not able to accomplish the same feat with my East coast trip this time. I think it had to do with my guilt about wanting to see everyone I could for as long as possible so going for runs didn't seem fair especially when my amazing friends drove 4 hours to see me for 3. Something for me to think about the next time I travel and maybe my experience will make you think about your trips. Do you exercise or take "you time" on trips? If not, why? 

So back to the grind and a race fast approaching on Saturday. I'll post details afterwards. I am nervous about my performance even sitting 30,000 feet in the air I think I am going to be in for a ruder awakening than my conservative self is prepared for. 

Update:
I wrote this post over a week ago on the flight back from my second hometown. The race was a rude awakening(I blame the sand) but gave me the kick in the pants to buy new shoes, set a bar for time and get re motivated to get out there.

I am currently sidelined with flu like symptoms which as of thirty minutes ago have turned into hives all over my face. But I now have a new most embarrassing story which ends with an amazing friend literally giving me the shirt off her back. I will get back out there ASAP until then run on readers I will join you soon.

MISSING FOCUS!

MISSING: Runningbear75's Focus
Last Seen: 10 mile run

Description: General a fairly good disposition often spiced with witty sarcasm. Sometime's answers to Bob.

Reward!!! (in the form of cookies) for any tips leading to the whereabouts.

Seriously be Jealous

I just got back from one of AMtheYogini's classes and it was a treat. A delight. A little piece of joy in the middle of this week.


She is basically at the intern stage of her training where now she is practicing teaching her own class and gaining confidence (she's got it) and experience with the flow of a class and how to run it. I was invited along and I jumped at the opportunity.


I've posted a little about AMtY and the style of Yoga she practices here but a brief recap. The style of Yoga is Vinyasa which literally translated means: "to place in a special way".  This kind of practice really links The Breath to the movement. 


Anyways class was fantastic. 8 of AMtY's friends in a room at her apartment all gathered for the practice of Vinyasa and supporting AMtY. What could be better? 


We kind of jumped right into it. I think after reflecting on the class the only thing I would suggest would be AMtY we all know you but introduce yourself and the class. Hi I'm AMtY and this is a ____ hr class in the practice of ______. We are going to focus on _______. Anyways that is the only suggestion I have.

The Breath Should be like this feeling in the back of your
 throat only with your mouth closed. Image Source

I LOVED the explanation of The Breath. it made sense! I've been to 4-5 of S's classes at my normal studio but this is the first time The Breath has been explained so I get it. And so simple. Feel it at the back of your throat just like you are breathing out Haaaaa to fog up a mirror. That is it! Only do it with you mouth close. 

I knew it was going to be a great class (practice?) after AMtheYogini explained this. What is great about this was it was in a room of 8 people all gathered to support AMtY and go through the class. Amazing energy. Very friendly and open. A great practice but still informal enough so you can ask those questions while in the position (like Should I feel this in my butt?) rather than waiting to the end of class in studio class. The people gathered were at totally different levels (hello beginner here) but it was great to see what the positions I have been practicing for the past few weeks can transition into with some more practice. 

AMtY has a way of simplifying what can be difficult to picture into a way that anyone can get it. For example I've been having a hard time keeping my shoulders down and back on warrior 2. Down and back. Sounds vague. Or at least I've found it vague for 5 classes but standing in warrior 2 with palms down AMtY just says "flip you palms up to the sky pretend you are holding heavy platters then lightly turn your palms back down." Instantly my shoulders fell down and back into the proper alignment. I really  love her imagery. Something as simple as an explanation linked to such an easy image just makes it click.

Triangle Pose Image Source

Oh oh oh the second HUGE adjustment for me was in triangle pose. Shoot your hip back and lengthen along you arm. Watching and matching those movements was key. It clicked. This was the first class I got triangle. Before I think I was just crunching my hips and back.  I loved it.

This was also my first class where The Breath was linked to rapid movement. Inhale move, exhale move, inhale move exhale move. The beginner class I've been taking is definitely. Inhale Move exhale inhale hang out in the pose for a while inhale move. Which is perfectly fine and for a beginner's class it works well but it was eye opening to just watch AM flow (perfect word flow) through the movement. Total awe struck. In beginner's class you hear about The Breath but to see it, again, just clicked.

Oh and when AMtY just 'flips' legs you expect there to be a fairy tinkling sound in the air as she literally floats her fight leg from between her hands back to a lunge as SIMULTANEOUSLY she brings her left to between her hands. Seriously. Where is the fairy twinkle music? 

This was also the first class where I had hands on adjustments which changes the practice and I think is another thing that is different from beginner's to a more advance class. Not sure how I feel about it yet. 

Definitely learned in class what I consider the bright line test on what is the difference between beginners to advance class is whether you work with gravity or against gravity? In the beginners class going into something like the T? (tree?) pose we have been using gravity to help us "fall" into place where as with AMtY's class we were trying (strike that I WAS TRYING and most of everyone else were succeeding) to go from a high lunge with crescent moon (AMtY help me out on the poses names please) to a standing tree. HA! My legs are the strongest part of my body but they aren't that strong. (yet). Also the length of poses during the explanation for the next pose was longer than I was use to which I think is just another difference between the beginner's class I've been taking and AMtY's. 

I am so grateful and blessed to be a part of this class. It is wonderful to see someone you know realize a dream and reach to achieve it. The energy and joy the pursuit of a passion creates is inspiring. AMtY has a blog here and I encourage you all to check it out. If you are ever in the area take one of her classes. This is an instructor who is only going to continue to grow into her own. Her confidence is great and if this class, as one of her first 'post' training classes is any indication, anyone who studies the practice under her is going to be better for it.