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Give Yoga A Shot

Hello Healthy, Happier Bear readers!

I’m Danielle, one of Ashley’s fellow Greatist Ambassadors and I blog over at Live, Run, Grow!  In sticking with the Marathons and Moderation theme I thought I’d talk a little bit today about my recent marathon training and how scaling back a bit on the actual running and incorporating yoga into my training really helped me!

I ran my first marathon a little over a year ago.  Being a relatively new runner at the time (I began running in May of 2011 and the marathon was January 2012) I didn’t know much about running, training or incorporating cross training into my program.  I basically downloaded the recommended training plan, put on some sneakers and ran.

My training went great…up to 16 miles.  That’s when everything would start to fall apart.  As soon as I got over 16 miles it felt like someone was stabbing me in the butt (which I later learned was because of a muscle called the piriformis) and the arches of my feet killed!  Every step I took felt like I was stepping on broken glass.  I even called my husband towards the end of my 20 mile run crying telling him I didn’t think I could do this and I didn’t even want to go to the race, I was in too much pain and I’d rather not go than not finish.

Well, I DID go, and I DID finish.  My feet hurt and I was sore for days, but I knew the second I crossed the finish line that it wasn’t my last marathon.

Marathon Finish

Fast forward to the fall of 2012, I was beginning to up my training for my second marathon, but this time I was going for the Walt Disney World Goofy Race and a Half Challenge – that is the half marathon on Saturday and the full marathon on Sunday (and just for good measure I threw in the 5k on Friday!).  I was worried about the long runs after what I had experienced last year and especially worried about having to train with back-to-back long runs to be ready to run a half and full back to back.  On top of that I was starting Yoga Teacher Training and the program ran October through December…exactly the timeframe that I’d be doing my marathon training!

I was really concerned about the effect that 3-4 vinyassa yoga classes a week would have on my running…would my legs be too tired? Would they be sore after a hard class?  Would I have the time to fit in the yoga AND my runs??

The beginning of my training was similar to the previous year, but I was still dreading getting up to those 18 and 20 mile runs.  I really mentally prepared myself for them…I knew what was coming and I was ready this time, pain or not I was determined to tackle those runs without any tears this year!

Well, my 18 miler came (following a 9 miler the day before) and around mile 16 I turned my game face on and waited for the pain to come…but it didn’t!  I was amazed, but didn’t want to get too excited, it was probably just a fluke.  A few weeks later I did 10 miles on a Saturday and then headed out for 20 the next day…NO PAIN!  I got to my house at 20 miles, paused for a minute…and then kept going!

As I ran those extra few miles I began to think about my training this time around and realized that I really hadn’t been experiencing the same aches, pains and soreness I had the last time around.  My foam roller wasn’t getting used quite as much (although it still did get a lot of love!), I didn’t carry around a golf ball to roll the arches of my feet on, and my body didn’t need as many rest days after my long runs.  The difference?  All the yoga I had been doing!

I finished the Goofy Race and a Half Challenge a few weeks ago feeling great and not experiencing any soreness at all!

Goofy Medal Pic Danielle

I even stopped and did some pushups with the green army guys at mile 21!

Marathon Pushups

Because of my experience, I am a true believer of the benefits of yoga for runners and love to be able to share them with others now that I am a certified yoga instructor (I even feature yoga poses for runners on my blog!).

When I began running and started doing some research on training I was surprised to learn that stretching was such a controversial topic!  Many believe that stretching before a run can lead to an injury…and I’m sure for a lot of people this is true.  If you don’t stretch often and your muscles are cold and tight it’s easy to push too far and hurt yourself.  But, if done correctly, incorporating yoga into your regular routine can actually stretch and strengthen the major running muscle groups and help to prevent injury!

Triangle Forward Bend

This past weekend I even took a workshop with Sage Rountree who is an internationally recognized authority on yoga for athletes.  She’s written several great books on the topic and regularly contributes to Yoga Journal and Runner’s World (keep an eye out for a great pre-run routine from her in February’s Runner’s World!).

One of the interesting things I learned from Sage is that a lot of athlete’s have a type A personalities (of course they do, that’s why they’re so competitive!) and it’s hard for them to take a step back from their usual full speed ahead training and do something like yoga, but in the long run (no pun intended!) it’s often that step back that gives your body the time to recover so that you can continue to move forward!

So, that’s my Marathons + Moderation tip for you – give yoga a shot!  You just may be surprised at the results!

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NYC Half Marathon Training Week 1

The good news is, I survived last week both from a physical and professional stand point. It was my first true week of half marathon training. I’m a little late to start but better late than never, right? In addition, the fact that I was able to log each of my workouts while still balancing the busiest week of work I’ve experienced gives me hope.

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Last week’s workouts were as follows:

Monday: 4 miles on the treadmill

Tuesday: Personal training session (read more about the break up decision here)

Wednesday: Barry’s Bootcamp 

Thursday & Friday: accidental rest days

Saturday: 6 miles on the treadmill at a 1.0 incline and half marathon pace

Sunday: 4 mile run to brunch with Theodora 

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Even though I had one more rest day than originally planned, I still logged quality workouts which left me feeling strong and back on track from a training stand point. After all, I have a half marathon on March 17th in which I’m trying to PR. While I know that I feel like I’m in the best shape ever, I am still wary of failure.

But, I think that my run coach, Gia’s plan and suggestions for the next few weeks will get me back to a place of confidence. The key to my running over the next seven weeks is to ensure that I get back outside and into the park for the majority of my runs. It’ll be tough considering the elements and my upcoming travel to Geneva and a tropical location for Theodora’s birthday, but I have to remember that every outdoor run will make March 17th easier. Luckily, I have people like Ashley B and Jess who inspire me to get back outside on a daily basis through their fun pictures! (picture via Jess)

New Year's Eve Run

This week’s schedule includes a 4 mile run in Central Park and 8 miles outside in the cold on Saturday! In addition, for your enjoyment, this week’s training schedule also comes with a theme song.

Scream & Shout (feat Brittney Spears) – will.i.am

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Good Food And Workouts for the Win!

It’s Sunday evening and four of us are curled up on the couch watching SNL reruns from Hurricane Sandy and sipping wine. I am so incredibly relaxed that I actually dozed off for a few moments. The past 36 hours have included an equal number of great workouts and meals.

IMG_6727After yesterday’s post went up, Bo and I spent the rest of the afternoon together preparing for our dinner party. We headed to Eataly in search of fresh pasta, cheese, and bread for our Italian inspired dinner. Our stomachs reminded us that we’d yet to eat lunch even though it was already 1:30. I guess sleeping until 10 and then enjoying a relaxed long run will do that to you. Not having to wake up at the crack of down to beat the heat is my favorite part of winter running.

We snagged counter seats at Il Pesce, Eataly’s seafood restaurant. We spent the next hour people watching, sipping a big white French wine, enjoying fresh crudo, and their take on breakfast classic, bacon and eggs. There was no bacon in this dish though. Instead the eggs were accompanied by slow salt smoked cod, tender on the inside but bacon crisp on the outside. It was a unique dish unlike anything I’ve ever tried. Sitting at the counter allowed us to interact with the chef and kitchen which was a treat.

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Shopping in Eataly is always such a treat as you never know what you’ll find as the assortment of pastas and breads change daily.

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We decided to try their agnolotti, a small ravioli like pasta, in two different types: truffle porcini mushroom and veal spinach ricotta.

Cooking yesterday afternoon was especially fun last night since as we both had our courses we were working on and I was especially excited to conquer my fear of pomegrantes.

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The rest of our evening menu was inspired by this month’s Food & Wine Magazine.

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These supper clubs have become a night every six weeks we all cherish. The group of six is small but it has been a great way for us to get to know each other over the past 2 years and have some wonderful laughs. Last night we went through plenty of red wine which led to an earlier than normal dance party. Luckily Mike and Liz stopped by after their dinner to add to the fun!

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Yeah, I’d say these are some pretty epic pictures that summarize the evening. I truly believe that laughter and solid workouts are the cure for any ailment.

Speaking of workouts, I ended the weekend with a second strong run, this time with lots of lovely ladies.

Kristin organized a Run+Brunch which took our group from Fifth and 59th over the bridge to the borough of Astoria for brunch at Queens Comfort.  There were 2 organized groups, Rushing to Brunch and Sunday Drive. How fun is that? I told Theodora that I wanted to push myself and would rather run with the faster group. While I couldn’t throw down the 8:30 miles that a few of the faster girls ran, Theodora helped push me over the bridge at a pace that was definitely faster than normal. Though my hands were freezing, I loved every minute of the run and it was great catching up with her as we explored a new to us route.

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While I immediately had order’s remorse after my brunch was served, everyone’s food looked and smelled amazing. I’ve never been more thankful to have friends who like to share bites and tastes. The clear winning dish, in my opinion, was the chicken and waffles. Their chicken batter included jalapeno spice and the waffle was perfectly crisp and sweet!

After a weekend like this, I’m feeling refreshed and ready to take on a new week. In preparation for the long hours, Bo and I have both recommitted to morning workouts in order to ensure we don’t have to sacrifice a workout due to a long workday.

How about you? Are you ready for the new week?

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