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Sep
21st
Sun
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Running for zombies, and update

I’ve been working on running again since late April/May. Having a super hard time with shin splints, thankfully my knee feels really good (and stable.) I know I started too hard and fast, but can’t shake the splints. I signed up for a color vibe 5k run in May. So I went from 0 to 5k in a month. Not running the whole thing, but quite a bit of intervals. A week before the race shin splints reared their ugly head. I took a few days off, ran mid week with some serious pain, then a few more days off till the race. I picked up some kinesio tape the day before and ended up taping my shins. I was half way through the race before I started to feel them. I was able to finish with ease, but that pain afterwards was unreal. I ended up in a tub of ice, trying not to scream as the tape came off and put pressure back on my shins. I took the rest of May and all of June off of running. I did some yoga, did some barre work, but no running. In July I started easing back into it. Seriously, I was running about 8 mins a week total, and walking the rest. I went down to Columbus to get fitted into new shoes and have a run analysis. Glad to know I’m totally neutral. The new shoes set off the shins again, so I scaled back and was increasing 1 min a week till I hit 20 mins. Then I started splitting it into 4 runs a week, and the shins came screaming back. I could go for 4 mins straight, which was the most exhilarating feeling, but then the pain would flood my legs. I’d hobble home, and ice and compress. Then an hour later I’d be fine. I thought it was an issue with overdoing it, lactic acid build up, and form. So scaled back again, got my heart rate monitor fixed, and a pair of minimalist shoes. After a few runs with the heart rate monitor, it was clear I was over doing it. As soon as I start running, my hr shoots up to 180+. It does recover quickly, but for being active for so many months, I expected it to behave better and maybe stay under 160 or something. So I decided to take it really slow, and picked up Z25k. The couch to 5k version of Zombies, Run!

It starts you with 15 second running intervals, which was laughably easy. The story was fantastic and kept me wanting to keep going. They add in free run segments, which you can run or walk as needed. I spent most of them walking. Even going into week 4 it’s still only 1 min running intervals. Just the free run segments keep increasing. They also have you do exercises which strengthen the calves and quads while your doing the intervals. Sure I look a bit silly goose stepping (high knees) through the fancy neighborhoods, but it does help. I quickly decided to pick up the main app and season pass while they were on sale.

I decided to start doing the main app, with chases off, to build up to being able to run 5 mins straight before proceeding with the 5k app. I know it isn’t required, but I’d like to be able to actually complete a free run segment running before moving on.

Sep
1st
Mon
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Jul
23rd
Wed
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May
31st
Sat
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theballetblog:

An excellent video on intrinsic foot strengthening

May
20th
Tue
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gettingahealthybody:

Fruity Striped Ice Cubes.

Because plain ice cubes are too boring. These ice cubes are made of fruit juice, smoothie and coconut milk. You could simply play around with any combinations you love.

Adds a whole new dimension to your drinks, not to mention its beauty. A sure conversation starter at any party. Great to get your picky kids to drink some fruity goodness too. 

  • JUICES: I used store-bought grapefruit juice, mango juice, limeade, and made some strawberry/beet juice.
  • SMOOTHIES: I combined kiwi, cucumber, mint and lime make for a beautiful green smoothie blend.
  • COCONUT MILK: I layered a lot of these cubes with coconut milk, which can be poured right from the can.

Play around with your combination, the choices are endless.

(via backonpointe)

May
7th
Wed
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raisingthe-barre:

Natalia Osipova at Covent Garden

(via theballetblog)

Apr
26th
Sat
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piecesinprogress:

I am a huge proponent of body-weight based exercise. It’s convenient because you can exercise completely on your own schedule right from home. It’s cost efficient because, well, all you really need is yourself (although I also recommend a pen & paper to jot down how many reps you do!). Most importantly though, it’s effective. Machines are fantastic tools and the atmosphere in many gyms is often inspiring, but personally, I’ve gained all my strength completely through my yoga practice (which actually uses most of these regularly!).

I hope these explanations not only help you navigate the world of at home workouts, but also inspire you to try a few and maybe even design a workout of your own!

There’s tons of at home, equipment free workout plans here too! :)

(via backonpointe)

Apr
19th
Sat
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backonpointe:

rachaeldee:

Yoga for hip openers

hello friends! ever since these photos of me started making the rounds on tumblr, the most common question i get asked is “what are hip openers?” so i thought i would make my next guide focused on that. hip openers are poses that help to loosen the muscles that connect to the hip joints. remember that these muscles are often very tight and be careful not to overstretch yourself. loosening the hips happens very very gradually. incorporating some of these poses into your yoga practice can help to achieve both front and side splits!

ps. i tried to put these in a coherent order so that you can flow through them with one leg, then go back and repeat the flow using the opposite leg! 

  • standing wide-legged forward fold - put your feet wider than shoulder width and bend forward while keeping the back as straight and flat as possible. you should feel the stretch in your hamstrings - hold for a few breaths, then rotate around to downward facing dog.
  • lizard pose - start in downward facing dog and raise one leg up behind you, then swing it through to place your foot next to your hand, on the outside. keep your front knee at a 90 degree angle and sink into a deep lunge, with your back knee on the floor and leg extended. you’ll feel this one in your back leg’s hip flexor (along your hip crease) and also deep in your front leg’s hip joint. 
  • pigeon pose - from lizard pose, move your hand to the outside of your front foot, keep the knee bent, and pull your foot across so it’s near the opposite hand. bend the knee as generously as you want - the closer it is to being parallel with your body, the deeper the stretch. rest here, or go down to your elbows, or even lay forward as you advance in the pose. hold for 5 breaths.
  • seated wide-legged forward fold - extend both legs wide as far as is comfortable. rest here, and then bend forward with a straight back. i also like to stretch by reaching toward one foot and then the other.
  • head-to-knee forward bend - extend one leg and bend the other at the knee. gently bring your head to your knee while keeping your back straight and your core engaged. if you can’t get down far, just keep your back straight and hold for 3-5 breaths.
  • wind relieving pose - come on to your back, bend one knee and interlace your fingers on your shin bone, about two inches below the knee. pull gently toward your body, keeping your back flush with the ground and engaging your core. you can also rotate your knee gently here.
  • happy baby pose - bend legs and grab for the inside of your heels, and try to keep your back completely flush with the mat - this will give you the deepest stretch in this pose! you can also roll a bit to massage your lower back. 
  • reclining goddess pose - release legs from happy baby and let them fall open to the floor. try to keep your lower back close to the ground and put arms wherever is comfortable. relax here and appreciate your fantastic body! 

hopefully this helps to answer some questions about hip openers! these the poses i focused on when i was trying to achieve the splits, but having loose hips can help with all kinds of other yoga poses and can also release a lot of tension from your lower back. happy hip-opening! :)

mat: Manduka Pro Black Sage

clothes: sports bra - lululemon flow Y IV, shorts - nike, hoodie - lululemon scuba, socks - smartwool

Great for dancers and anyone with tight hips!

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b-classique:

Vaganova girls

(via textbooksandtendus)