Man, it's been too long since I've last updated. I can't say that I have been extremely busy, because that would be a lie. Have I been a little lazy? Yes. I've opened my blog numerous time since Thanksgiving with lots of things to say, but can never sit down long enough to gather and organize my thoughts. So here are a few things that have been on my mind:- Thanksgiving: Mine was pretty nice. Hope everyone else had a good Thanksgiving as well. I hope everyone got a run/workout in before, during, and after Thanksgiving to burn off all the holiday food. I know no one ate completely healthy over the holiday. That's just unheard of :-). Jesse and I got up on Thanksgiving morning and ran a nice 4 miler. I think my favorite part was mom seeing us off on our run. How sweet. It was like a mom seeing her little children off to the school bus on the first day of school. It was priceless. A sweet Bergeron family moment. :-)
- Christmas running: Now that Thanksgiving is over Christmas is rapidly approaching. This is probably one of the most important times to not fall off your workout program. With lots of sweets and fattening food, remember to not slip on exercise. People usually pack on the "lbs" during this time due to carelessness. Forget the excuses and just get your workout in! You will feel much better!
- Increasing my intensity: I've been talking about wanting to run an ultra one day soon. In order to do that I HAVE to up my intensity. First, I need to build up my marathon distance again. I'm proud to say last week I had a 30+ mile week for the first time since last year's marathon training. Boy was I sore, but I loved it. I managed to get 2 long runs in during the week. Sunday I knocked out a chilly 11 miler, then that Friday morning I got an 8 miler in. My weekly "short" runs I am trying to keep between 4-5 miles. It feels good to challenge myself, again! Now I ask you to do something to challenge yourself. Up your mileage, add an extra mile on to a run, an extra run, more weight, an extra day at the gym, or anything you can think of to increase your intensity. Don't let your body get bored! No pain, no gain :-).
- Cheat days: Do I think "cheat days" are necessary? My answer: Are you serious about your health? What you consider a "cheat day" is probably different from what I see it as. Don't over indulge. People will be people. It's about self discipline and knowing what's right and appropriate.
- Treadmill VS Outdoor running: I hate treadmill running, so my opinion may be slightly bias. I prefer outdoor running even in extreme conditions, minus pouring down rain. A good thunderstorm will be the only time you see my huffing and puffing on a treadmill. Treadmill running is boring, to me, and does not simulate real life conditions. Even adding an incline isn't the same as hill running outdoors. Outdoors you have the inconsistency of hills, curves, dips, gradual inclines, flat surfaces, and lots of scenery. Outdoor running also builds stability in your foot, ankle, and legs due to the inconsistency of the terrain. You get more for your buck, just saying. However, if you choose to run indoors remember to increase the speed and incline to challenge your muscles! Also remember, treadmill running is NOT the same as running outdoors. I promise.
- Vary your diet: Most Americans eat the same 10 foods over and over again. Not much variety, which means you are not always getting the right amount of nutrients. Something I like to do is try to incorporate something new into my foods. I try to cook with something different each week. For example, spaghetti squash, butternut squash, cabbage, ground chicken, etc. Try cooking dishes with fruits and vegetables that are currently in season.
- Dry Skin: I just want to rant about this. I never ever have dry skin being a Bergeron. For some reason, this late Fall season my skin is dry, ugh. I actually have to apply lotion to my face after a shower, and especially after a run. What the crap?! My advice, remember to have some type of skin lubricant handy as the winter season approaches. Dry skin = no fun. Longer runs during the winter/windy season will also bring abrasions to the skin, another reason to keep lotion handy.
Training Exercise: Stability Ball Pike Ups: There are different progressions of this exercise. Pike ups are good for working abs, hamstrings, and hip flexors/extensors. A happy core is a happy you!
Basic Stability Pike Ups/Knee Tucks:
- Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
- Keeping your hands on the floor, roll the ball towards your chest with the tops of your feet still on the SB, bring your knees to your chest.
- Roll the ball back out to the starting position.
- Completion of 1 rep.
- You should feel your abs contract when you roll in. You will also feel your hips working as you roll in and out.
Stability Pike Ups:
- Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
- Keeping your hands on the floor, roll the ball towards your chest but piking your butt in the air making an arch.
- Roll the ball back out to the starting position.
- Completion of 1 rep.
- You should feel your abs contract when you roll in, as well as your hip muscles working. In addition when you pike up you will feel your hamstrings working.
Stability Pike Ups to Push Ups:
- Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
- Keeping your hands on the floor, roll the ball towards your chest but piking your butt in the air making an arch.
- Roll the ball back out to the starting position.
- Back in the starting position do a push up trying to lower your chest as low to the ground as you can.
- Completion on 1 rep.
- You should feel your abs contract when you roll in, as well as your hip muscles working. You will also feel your hamstrings working as you pike up. In addition you will be working your chest muscles with the push up at the end.
*Remember you can make any exercise as hard or easy as you would like. Always try to challenge yourself once you master the movement. Don't continue to do exercises with poor form. You will know if your form is poor because you will feel "pain" of some type that isn't normal, or working muscles that should not be worked during that certain exercise. Use good judgement.
Training Tip: Stay warm! Keep your toes and fingers warm. Investing in some running gloves is a good idea, especially on those long cold/windy morning runs. Cotton socks are not the best running socks, I fall guilty of it. Wicking socks are idea because it will cause less blisters and if you happen to step in a puddle your toes won't stay wet. Instead it will "wick" the moister away. The extremity of our limbs manage to let the most heat escape our bodies. Cover up the tips: head, fingers, and toes! Keep as much heat in so your body works less to warm up your working muscles. Less heat escape during winter running, the more efficient you will be.
Training Songs: Happy Holidays! I'm a sucker for holiday music so, of course, I have to add some to my playlist! Enjoy!
(1) All I Want For Christmas- Mariah Carey
(2) Carol of The Bells/ Jingle Bells- Barry Manilow
(3) Between Two Lungs- Florence And The Machine
(4) Who's That Chick - Rihanna ft. David Guetta
(5) Marry You- Bruno Mars or Glee Cast
Training Lagniappe: It's the holiday season which means there is no other reason not to support a good cause! This Saturday December 11, 2010 catch myself, Ross, and Megan running in the 2nd Annual Atlanta Speedo Run. That's right, I said Speedo. Along with other crazy Atlanta folks, we will be running 1.5ish miles down Virgina Highlands in skimpy Santa outfits in the freezing cold! What other way to bring in the holiday season?! It's all for a good cause, for the children. The event raises money for Camp Twin Lakes in efforts to support year round recreational, therapeutic, and educational programs for children with disabilities, and other challenges. Thank You to everyone who has donated to the cause in my name! Merry Christmas and Happy Holidays! :-)
Training Video: If this doesn't inspire you to start running/exercising then I don't know what will. These kids make me smile! They run because they want to! Yes!
Happy Running,
Jayme Bergeron, BS
ACSM Health Fitness Specialist
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