Training Pitfall: Overdoing It

A friend of mine dealing with a reoccurring injury recently reminded me of a common fitness and dietary pitfall that I have felt myself fall into on more than one occasion: overdoing it.

How often do we find ourselves becoming excited and feeling pumped about a new diet or exercise, begin it with a bang, and fall off the wagon a few days or weeks into our new trend due to injury or just the inability to continue doing something so drastically different than what we were doing before?

I have always prided myself on being the type of person who is dedicated enough to stick by a new "thing" I decide to adopt. When my friend dragged me to a hot yoga class for the first time, I did it with the understanding that if I found it to be a challenging yet positive experience, it was going to become part of my life. When the same friend convinced me to get off my lazy bum and start running to train for a half marathon, it took me a couple of weeks to commit because I knew that if I was going to run that race, I was also going to stick with running until my legs or my heart give out. Or, you know, until I get hit by a speeding bus... whichever happens first. The truth is, I always wanted to be a runner, but I was afraid of it after being such a weak teammate on my high school track and cross country teams. Learning that I have a minor heart issue, which limits my speed, was a frustrating diagnosis, but it also shed light on why I struggled with running so much when I was younger despite how hard I trained. It also lit a fire in me to press on in the face of adversity.

Yoga and running were both activities that, because I knew I was going to stick with them, I took the "slow and steady wins the race" approach. I started with a once per week beginning hot power yoga class. Even though I wanted to race to the top because it was something I felt my years of dance and background of martial arts made it possible for me to learn quickly, I forced myself to take my time. I didn't go daily. I let the next-day burn in my muscles simmer until I walked it off. I spent time trying to understand how each pose worked, how to modify as a beginner, and months later, I added a second hot yoga class each week. I added running to the mix a few months after I felt like I was getting the hang of yoga, and I started with a 3x/week walk/jog method that eventually turned into a slow run.

I wish I had a "before" photo for comparison. I have
come a long way in the three years I have been
practicing yoga.
Sakura Singlet and Mejiro Shorts by INKnBURN.

Despite knowing that this slow approach usually brings me to what I consider success in a new endeavor, I'd like to share two recent "I failed because I overdid it" examples: 1) I fell off the "Iron Strength for Runners" cliff (remember that post from months ago?); and 2) I didn't make it through my March core workout goal. Not even close. When both of these "oops, I fell off the wagon" examples happened, I felt more apathetic about my failures than I would expect. Considering how driven I normally feel when I set a goal for myself, I was kind of irritated by my own nonchalance. Especially because both goals were something I committed to as necessary cross-training for Ragnar and the potential triathlon I may do this year.

Delving deeper into this attitude, I realized something that seems rather obvious now: when I jump into a new activity full-force rather than taking my time, it is because my expectations are out of alignment with reality. I am expecting immediate results despite knowing that they are both rare and unsustainable without constant maintenance, and my practice is ego-driven rather than coming from a place of desiring true self-improvement. I want to look and feel the end result without committing to the good, bad, and ugly of the practice necessary to achieve the goal. When this is my mindset, I will inevitably fail.

True change takes time, commitment, character, and a letting go of the ego that often drives us. With this in mind, I realize now that the only way to become stronger is to start over. Rather than doing the full 60-minute Iron Strength workout or the daily core strengthening workout, I need to back off and start slow.

"When ego is lost, limit is lost. You become infinite, kind, beautiful."

                        - Yogi Bhajan

New goals:

1. Iron Strength workout for 20 minutes once per week until it becomes habit, then slowly increase.
2. Forget about adding a separate core workout for now. Cover that workout with yoga practice and Iron Strength instead.

Working Out Like A Kid

I have two daughters, ages 10 and 8, and they are both rock stars when it comes down to staying in shape. My oldest is a distance runner who runs with me regularly and finished her most recent 5K race with an 8:34 min/mile pace (no joke - she's fast!). And my eight-year-old... well, she has ABS:

No filter, unless you count the star blocking out her school logo.

How does one get ABS like this kid? Let me know when you figure out a shortcut because I sure as heck am not planning to join a gymnastics team anytime ever.  This long-haired, loud-voiced goofball was born with broad shoulders and muscles where no newborn is supposed to have muscle definition. When we discovered she has my abnormal flexibility, it was only a matter of time and oh-my-god-how-are-we-going-to-pay-for-this-insanity before she was signed up for gymnastics.

WTF

She normally spends six hours per week at the gym after school, but classes were cancelled last week due to Thanksgiving. One would think that my daughter would be off the hook and free to lounge in front of the TV filling her dimpled face with turkey and mashed potatoes, but no. Her coach sent this scary death threat out with specific directions that boiled down to this: CONDITIONING EVERY SINGLE DAY DURING THE BREAK OR BUST.

Translation: Try not to die. I dare you.

I'm moderately jealous of my kid's ability to do this kind of horrendous (and frankly, amazing) conditioning with good humor and a brace-face smile while giggling through the pain, so I decided to give some of it a shot with her.

"Hollow Hold" for 60 Seconds
Dragon's Gate Capris and Top by INKnBURN

For the record, I didn't make it very far because I had to head out for my yoga class (and also because my abs were screaming for dear life after a couple of tuck-ups following 60 seconds of hollow hold). If I'm being honest, I think this is a conditioning list worth working toward being able to do, regardless of the fact that I will never be a gymnast. However, unless you're an avid yogi and dancer, I would suggest modifying the splits, bridge, and handstand portion of the list.

This is our party trick.

I have been asked by a few people whether I think spending that many hours in a gym is a good thing for an eight-year-old to do, and my answer is this: If it were my older daughter, no. But this one? She loves every second of it. The day that she no longer enjoys it is the day that she's welcome to make the choice to spend her time doing something else. We don't push her or expect her to be on a team; we agreed to let her do it as long as 1) she makes school her priority; and 2) she continues to enjoy gymnastics.

While I am amazed by both of my daughters' natural athletic ability, I also feel like this is one thing I did correctly amidst the chaos, frustrations, and I'm sure the many mistakes I have made despite my best efforts as a parent. I want my kiddos to value physical health and mental wellness, and I see them following my footsteps when I watch them enjoy doing borderline-crazy physical activities at such young ages. I truly believe that teaching through example is one of the most effective forms of teaching, period, and seeing my girls excited to take on these kinds of physical challenges makes me proud of both them and myself for being their example.

A Brutally Honest Initial Review: Iron Strength Workout for Runners

I hate working out. There. I said it. 

Considering my enjoyment of running, yoga, dancing, swimming, rock climbing, hiking, backpacking, walking, martial arts, flying trapeze, and probably cycling (though I haven't been on a bike since college), I realize this statement sounds rather ironic. The truth is, though, contrary to what others may view as a workout, I do not consider any of these activities "working out." To me, they are fun activities that miraculously happen to double as exercise and keep me in shape.

When I think of working out, I'm cringing at the thought of high intensity interval training, any exercise routine involving squats, push-ups, and dumbbells, or straight-up weight lifting. Or Cross Fit, which my husband does. I'm like.. uh, no thanks... pass me another donut... when people ask if I'm going to become a Cross Fit junkie as well.

This is me, covering my face and hanging my head in shame as I admit this awful truth. I added an obnoxious filter to make it appear more sinister. It doesn't at all have the effect I was going for. Oh well.

Does this photo make my nose look big?

With this confession out in the open, I also have to admit something else: I know that I need to include working out into my weekly activities if I want to become a stronger runner and decrease my chances of injury. My physical therapist friend has told me this. My Hood to Coast captain, who is a running and triathlon coach, told me this. Half the articles I read in Runner's World and through other running resources tell me this. In fact, I have known this since well before I ever began running. So why haven't I been doing it? Come on. I've already admitted to jumping off a 30-foot-tall platform and swinging through the air, letting go, and allowing a complete stranger to catch me whilst hanging from his knees on a trapeze bar. One has to be just a little bit stupid to do that kind of thing willingly. 'Nuff said.

A very recent change in my professional life has resulted in my ability to work from home most of the time, and with this change, I have an added bonus of nearly two extra hours in my day that I previously spent cursing other drivers from behind the wheel of my car. While I have been spending some of this time going to daytime yoga classes, visiting with my neighbor friend, or preparing an extra-good dinner, I also decided that it is time to add some dreaded working out to my weekly schedule.

Today, I attempted my first pathetic workout.

The stuff that makes a grown woman weep.

Let me rephrase: the workout wasn't pathetic. I was kind of pathetic.

I have seen The Iron Strength Workout for Runners advertised in Runner's World and through social media sources regularly since becoming a runner. I've watched the demo videos posted, read reviews, and finally, I decided to just suck it up and buy the DVD. It arrived yesterday, so I gave the full 50-minute workout a shot this morning.

The workout is broken up into different sections including a warm up (this isn't part of the actual workout?), five "supersets" (just kill me already), burpees (ugh), planks (tears), and stretching (thank God... need more of this STAT). The man who developed and leads the workout is both a doctor and hardcore distance runner/Ironman with good sense of humor. Along with him are two equally amazing runner/athletic types who do the workout while the doc explains the moves and has one model performing modified versions of the exercises. The best part? The young lady on the DVD is a total badass and breaks a sweat comparable to a simple glisten while performing the entire workout like it's nothing. Meanwhile, the Boston-Marathon-qualifying male looks like he's moments away from putting in his notice about 30 minutes into the torture. Despite the fact that he's obviously dying, he is a great sport about it all. I must admit that it was good to see such an accomplished runner have difficulty with the workout as I struggled through it - a bit of refreshing reality you do not normally see on a fitness video.

I'm just going to admit this immediately so that my limitations are out there for the world to know: I sucked at this workout and basically had a near-death experience 20 minutes in. There's nothing quite like an intense workout to show me just how out of shape I really am despite my best efforts.

I had to pause the video several times to catch my breath, gave up doing full sets of reps about halfway through, and I barely made it through half of the burpees. I thought about giving up several times, but I stuck with it to the end out of morbid curiosity and a desire to work off the Halloween candy calories I may or may not have stolen from my daughters' stashes (shhh don't tell).

So here's a list of the things I learned while doing this workout:

1. Surprisingly, I struggled the most with the leg exercises. I'm a runner and a dancer... how is this possible?
2. Also surprising... the only portion of the workout I was able to keep up with was the arm weights/upper body strengthening part. What on earth? A result of yoga, maybe?
3. My core is in pretty good shape. Hooray! Having two kids didn't destroy my abs!
4. I have the worst heart rate ever when doing any kind of HIIT exercises. Not surprising, but it sucks to discover that a change in activity still messes with my tachycardia. 
5. Jumping Jacks make me need to pee. Yup, my bladder is still shot from birthing to giant humans. Must do more Kegals. 
6. I hate burpees. Period. 
7. I need to keep doing this.

Along with the full workout, I received a second DVD with three 20-minute workouts. I'm going to attempt one of those later this week sometime. And then I am going to suck it up and do the whole 50-minute version again next week.

If you don't hear from me again, it's because I died attempting round two.