During the intro to tonight's yoga class, the focus was on not fearing change.
At work, I'm about to enter my first tax season as a manager. Although to some degree it is a gradual process that I've been working on for a couple years, it's clear that this means I have to step up my game. I've been given a few more business groups to take primary responsibility for. I'm not the only person involved, but I'm the one responsible for making sure everything that needs to happen, does happen, and everything that needs to be communicated, is communicated. I hope I don't screw anything up.
In my relationship, Abe and I are talking about plans for the future. When do we want to get engaged, get married, move in together? He also told me, with more certainty than previously, that this might be his last year of teaching. He wants to get a post-bacc degree in engineering. Which should be great for him, to move into a higher-paid, higher-appreciated, fewer-hours career. But this also drastically changes assumptions of where in the metro area we should live. In a good way, actually, as far as my own commute is concerned, but now we have to re-think the entire situation.
All positive, yet potentially stressful, changes. I'm doing my best to not fear them.
Showing posts with label yoga. Show all posts
Showing posts with label yoga. Show all posts
Wednesday, October 16, 2013
Tuesday, October 15, 2013
Post-Marathon Fitness Goals
I feel like a bit like I've been focusing on the marathon forever. I registered for it a full year ago, the day after the 2012 race. Although I've done some half marathons since then, the marathon was always in the back of my mind when considering how to focus my exercise energy and time. Now, I'm looking at a few other things.
Running
Although I want to keep up a decent amount of weekly mileage (both to meet my annual goal of 1,000 miles, and just to keep a good base for future race training), I'm going to switch gears somewhat to focus on speed instead of distance.
Specifically I want to:
1. Run a mile in under 8:56 (my life-time mile record, set in 8th grade PE class). My current adult record is9:55 9:50 (Monday night).
2. Run a 5k in under 30 minutes (9:39 pace). My current official race PR is 34:11 (11:00 pace), but more recently I did a training run 5k in 31:33 (10:10 pace).
3. Set a new 10k PR - I've only done one, and it was an off day so it was a ridiculously slow pace even by my standards.
Fall/winter races:
November 16: Cause and Event 10k
Thanksgiving: Our holiday plans are still up in the air, but I'll hopefully be able to do a Turkey Trot
December 15: Holiday Half 5k
January 1: First Run 5k
Spring races:
March 1: Champoeg 30k - maybe? I'm sensing a pattern of being overly optimistic when it comes to races, but given a two week taper, this would have peak training February 15, which isn't so far into tax season, I think that might be doable. Or maybe save this race for 2015, as a precursor to the next round of marathon training?
April 19: Hip Hop Half 5k
May 4: Bloomsday 12k
May tbd: Hippie Chick half marathon
Triathlon training
Yep, I want to get into triathlons. Do at least one, anyways. My goal race is Aluminum Man next fall - ideally the olympic distance, but there's also a sprint option.
In the past ten years or so, I've swam once, and attempted to ride a bike a couple times (it's scary! The whole "it's just like a riding a bike" is kind of true, but not completely, in my opinion). I swam and rode a bike tons as a kid, though, so I'm not starting completely from scratch, but I do need to re-learn a lot of the nuances.
When I started running, all I needed was a pair of shoes and a watch. For this, I'll need a bit more stuff. (Though there is a stationary bike in my apartment complex's fitness center, so I can get started with that.) On my to-do list before I even start pre-training:
Strength training
Yoga: Been going once a week, and planning to continue that. I'd like to go to class twice a week, but I don't think that's feasible schedule-wise, especially with everything else I want to do. Perhaps adding in a yoga video once a week in addition to a class is doable.
Kemme Fitness: This is a functional fitness workout system, designed to be as accessible as possible (there are even instructions to make the equipment needed). You can just select individual workouts, or follow a 12-week program. I attempted the K-Fit program a while ago, and it was pretty tough. Especially since so many of the exercises are body-weight movements, it's harder to scale them down, the way you could by merely reducing the weight on a machine exercise. I think I'll give K-Basic a try.
Running
Although I want to keep up a decent amount of weekly mileage (both to meet my annual goal of 1,000 miles, and just to keep a good base for future race training), I'm going to switch gears somewhat to focus on speed instead of distance.
Specifically I want to:
1. Run a mile in under 8:56 (my life-time mile record, set in 8th grade PE class). My current adult record is
2. Run a 5k in under 30 minutes (9:39 pace). My current official race PR is 34:11 (11:00 pace), but more recently I did a training run 5k in 31:33 (10:10 pace).
3. Set a new 10k PR - I've only done one, and it was an off day so it was a ridiculously slow pace even by my standards.
Fall/winter races:
November 16: Cause and Event 10k
Thanksgiving: Our holiday plans are still up in the air, but I'll hopefully be able to do a Turkey Trot
December 15: Holiday Half 5k
January 1: First Run 5k
Spring races:
March 1: Champoeg 30k - maybe? I'm sensing a pattern of being overly optimistic when it comes to races, but given a two week taper, this would have peak training February 15, which isn't so far into tax season, I think that might be doable. Or maybe save this race for 2015, as a precursor to the next round of marathon training?
April 19: Hip Hop Half 5k
May 4: Bloomsday 12k
May tbd: Hippie Chick half marathon
Triathlon training
Yep, I want to get into triathlons. Do at least one, anyways. My goal race is Aluminum Man next fall - ideally the olympic distance, but there's also a sprint option.
In the past ten years or so, I've swam once, and attempted to ride a bike a couple times (it's scary! The whole "it's just like a riding a bike" is kind of true, but not completely, in my opinion). I swam and rode a bike tons as a kid, though, so I'm not starting completely from scratch, but I do need to re-learn a lot of the nuances.
When I started running, all I needed was a pair of shoes and a watch. For this, I'll need a bit more stuff. (Though there is a stationary bike in my apartment complex's fitness center, so I can get started with that.) On my to-do list before I even start pre-training:
- Buy a swimsuit. I just received a suit that I ordered on clearance from Athleta, but need to return it to try different sizes.
- Buy swimming accessories - goggles and swim cap. I assume swim caps are pretty generic across the board? No idea what to look for in goggles. Eventually, I'd like to get prescription goggles. I can see well enough to follow a lane in a pool, but for an open water swim I'd rather have corrective lenses.
- Find a place to swim. I think there are a couple gyms near by with indoor pools, but they cost more than I'd rather pay each month, especially since I wouldn't necessarily be taking advantage of other amenities like classes. Maybe put this off until after tax season so I know I'll use a gym or pool membership enough to make it worth the cost?
- Buy a bike. I'd like to buy a used one, but through a bike shop so I make sure I get the right size and get fitted.
- Do I need any bike accessories? What kind of distance/time on a bike is feasible before you need padded shorts? I'm not aiming to do a century or anything yet, so would I probably be ok wearing running shorts? I'm not planning on getting clip-in pedals until I'm more comfortable riding a bike in general, so I won't need biking shoes yet.
Strength training
Yoga: Been going once a week, and planning to continue that. I'd like to go to class twice a week, but I don't think that's feasible schedule-wise, especially with everything else I want to do. Perhaps adding in a yoga video once a week in addition to a class is doable.
Kemme Fitness: This is a functional fitness workout system, designed to be as accessible as possible (there are even instructions to make the equipment needed). You can just select individual workouts, or follow a 12-week program. I attempted the K-Fit program a while ago, and it was pretty tough. Especially since so many of the exercises are body-weight movements, it's harder to scale them down, the way you could by merely reducing the weight on a machine exercise. I think I'll give K-Basic a try.
Wednesday, August 28, 2013
Just What I Needed
I finally went back to yoga class tonight! Other than a class at Laughing Lotus when Abe and I were in San Francisco back in July, it's probably been.... four months? Yikes, now that I think about it, it may have been when Jasmine was in Portland at the end of April.
There's a yoga studio within ten minutes of my apartment (even closer to work), but, it just doesn't feel quite right. The studio I like (and the vast majority of yoga studios in Portland, actually) is on the other side of the metro area, and especially when I was working on my degree, it seemed like too much of a time commitment to get over there during the week, and it took away from long run time during the weekends.
Finally, I decided it was about making the time, not finding the time, and signed up for a class at the farther away one. And I'm very glad I did. It was like the class was designed just for me.
The teacher's opening spiel was about discipline - both finding the discipline to do the work you need to do, and the discipline to acknowledge your limitations. Although I've been pretty determined lately as far as running, it's been more difficult focusing and applying discipline at work and at home with chores; I do have a tendency to obsess over one thing at a time, letting other important things fall by the wayside.
We then did a lot of hip opening poses and leg stretches - I knew it was headed in a great direction when the very first pose we did was the stretch where you lie your back, cross one foot over the other knee, and put your hands through and pull on the bottom leg.
During savasana, the teacher read a poem that really spoke to me:
Cast All Your Votes for Dancing - by Hafiz
I know the voice of depression still calls to you.
I know those habits that can ruin your life still send their invitations.
But you are with the friend now, and look so much stronger.
You can stay that way and even bloom!
Keep squeezing drops of the sun
From your prayers and work and music
and from your companions' beautiful laughter.
Keep squeezing drops of the sun
From the sacred hands and glance of your beloved
And, my dear, from the most insignificant movements
Of your own holy body.
There's a yoga studio within ten minutes of my apartment (even closer to work), but, it just doesn't feel quite right. The studio I like (and the vast majority of yoga studios in Portland, actually) is on the other side of the metro area, and especially when I was working on my degree, it seemed like too much of a time commitment to get over there during the week, and it took away from long run time during the weekends.
Finally, I decided it was about making the time, not finding the time, and signed up for a class at the farther away one. And I'm very glad I did. It was like the class was designed just for me.
The teacher's opening spiel was about discipline - both finding the discipline to do the work you need to do, and the discipline to acknowledge your limitations. Although I've been pretty determined lately as far as running, it's been more difficult focusing and applying discipline at work and at home with chores; I do have a tendency to obsess over one thing at a time, letting other important things fall by the wayside.
We then did a lot of hip opening poses and leg stretches - I knew it was headed in a great direction when the very first pose we did was the stretch where you lie your back, cross one foot over the other knee, and put your hands through and pull on the bottom leg.
During savasana, the teacher read a poem that really spoke to me:
Cast All Your Votes for Dancing - by Hafiz
I know the voice of depression still calls to you.
I know those habits that can ruin your life still send their invitations.
But you are with the friend now, and look so much stronger.
You can stay that way and even bloom!
Keep squeezing drops of the sun
From your prayers and work and music
and from your companions' beautiful laughter.
Keep squeezing drops of the sun
From the sacred hands and glance of your beloved
And, my dear, from the most insignificant movements
Of your own holy body.
Sunday, January 6, 2013
K-Fit: Week 6 Recap
Workouts:
Monday: Rest day (tapering for 5k)
Tuesday: First Run 5k (new PR - 34:11! 11:00 pace) + 2.1 mile run (11:20 pace) + K-Fit Weeks 5/6 workout 3
Wednesday: 3 mile run (12:16 pace)
Thursday: Rest day (I went to bed ridiculously early since I was coming down with a cold.)
Friday: K-Fit Weeks 5/6 workout 4
Saturday: 1 mile morning walk + treadmill speed workout (0.5% incline, total 2.05 miles in 22 minutes)
Speed workout:
Warm-up/cool-down - 0.25 mile walk to/from fitness center
2 minute intervals at:
5.0 (12:00), 6.0 (10:00), 5.0, 6.2 (9:40), 5.0, 6.4 (9:22), 5.0, 6.6 (9:05), 5.0, 6.8 (8:49), 5.0
Sunday: 90 minute yoga class + 3 mile run (12:22 pace)
Total miles: 13.25
Well, I think that was a good start to the new year! I'm aiming to maintain a base of at least 15 miles per week through tax season, including some speed work to both improve my race times and get the most out of the time I do have available to invest in exercise.
Monday: Rest day (tapering for 5k)
Tuesday: First Run 5k (new PR - 34:11! 11:00 pace) + 2.1 mile run (11:20 pace) + K-Fit Weeks 5/6 workout 3
Wednesday: 3 mile run (12:16 pace)
Thursday: Rest day (I went to bed ridiculously early since I was coming down with a cold.)
Friday: K-Fit Weeks 5/6 workout 4
Saturday: 1 mile morning walk + treadmill speed workout (0.5% incline, total 2.05 miles in 22 minutes)
Speed workout:
Warm-up/cool-down - 0.25 mile walk to/from fitness center
2 minute intervals at:
5.0 (12:00), 6.0 (10:00), 5.0, 6.2 (9:40), 5.0, 6.4 (9:22), 5.0, 6.6 (9:05), 5.0, 6.8 (8:49), 5.0
Sunday: 90 minute yoga class + 3 mile run (12:22 pace)
Total miles: 13.25
Well, I think that was a good start to the new year! I'm aiming to maintain a base of at least 15 miles per week through tax season, including some speed work to both improve my race times and get the most out of the time I do have available to invest in exercise.
Sunday, December 30, 2012
K-Fit: Week 5 Recap
Workouts:
Monday: 4 mile run (11:51 pace)
Tuesday: Rest day - Christmas!
Wednesday: 2 mile run (13:03 pace) + circuit training (2 times thru)
Thursday: K-Fit Weeks 5/6 workout 1
Friday: Treadmill speed workout (total 2 miles in 21:30)
Speed workout:
Warm-up/cool-down - 0.25 mile walk to/from fitness center
Sets of 3 1-minute intervals, increasing speed by 0.5 each minute
5.0, 5.5, 6.0 (12:00, 10:54, 10:00)
5.1, 5.6, 6.1
5.2, 5.7, 6.2
5.3, 5.8, 6.3 (11:19, 10:20, 9:31)
5.2, 5.7, 6.2
5.1, 5.6, 6.1
5.0, 5.5, 6.0
30 seconds at 5.0 to round up to 2 miles
Saturday: 4.2 mile run (12:12 pace) + K-Fit Weeks 5/6 workout 2
Sunday: 90 minute yoga class
Total miles: 12.2
Saturday through Wednesday I was visiting my parents for Christmas, and on Wednesday's run there were two little yappy dogs along the route that tried to attack me! Fortunately I was wearing long pants, because when I tried to run past them at first (then I stood still and yelled at them which got them to keep their distance, and then crossed the street), one actually nipped at my leg. Didn't hurt - these were really tiny dogs - but I realized a couple days later that it did cause a bruise. Turns out my dad has had issues with them before when riding his bike, but hasn't had any luck getting the owners to do anything about it.
Dog owners take note: just because you have a little dog, doesn't mean you don't need to train it and keep it fenced in! These dogs are going to get hit by cars eventually, trying to cross the street to chase pedestrians.
Monday: 4 mile run (11:51 pace)
Tuesday: Rest day - Christmas!
Wednesday: 2 mile run (13:03 pace) + circuit training (2 times thru)
Thursday: K-Fit Weeks 5/6 workout 1
Friday: Treadmill speed workout (total 2 miles in 21:30)
Speed workout:
Warm-up/cool-down - 0.25 mile walk to/from fitness center
Sets of 3 1-minute intervals, increasing speed by 0.5 each minute
5.0, 5.5, 6.0 (12:00, 10:54, 10:00)
5.1, 5.6, 6.1
5.2, 5.7, 6.2
5.3, 5.8, 6.3 (11:19, 10:20, 9:31)
5.2, 5.7, 6.2
5.1, 5.6, 6.1
5.0, 5.5, 6.0
30 seconds at 5.0 to round up to 2 miles
Saturday: 4.2 mile run (12:12 pace) + K-Fit Weeks 5/6 workout 2
Sunday: 90 minute yoga class
Total miles: 12.2
Saturday through Wednesday I was visiting my parents for Christmas, and on Wednesday's run there were two little yappy dogs along the route that tried to attack me! Fortunately I was wearing long pants, because when I tried to run past them at first (then I stood still and yelled at them which got them to keep their distance, and then crossed the street), one actually nipped at my leg. Didn't hurt - these were really tiny dogs - but I realized a couple days later that it did cause a bruise. Turns out my dad has had issues with them before when riding his bike, but hasn't had any luck getting the owners to do anything about it.
Dog owners take note: just because you have a little dog, doesn't mean you don't need to train it and keep it fenced in! These dogs are going to get hit by cars eventually, trying to cross the street to chase pedestrians.
Wednesday, December 19, 2012
Laughing Lotus Urban Oasis Kickstarter Project
After going on the first VegNews yoga retreat last year, I sought out somewhere to continue my yoga practice. Previously, I had learned some poses via a book (Dynamic Yoga*), and taken a few classes at various gyms. Despite living so close to the hippy-ness of Portland, I found there weren't very many yoga studios in the suburbs. I go to classes at Blissful Energy Yoga Center occasionally; it's somewhere in between a gym (physical) yoga class and a yoga (spiritual/meditative) yoga class. Once in a while I also make it to SE Portland to the Bhaktishop Yoga Center, which is more of the balance of physical-mental-spiritual.
If I lived in San Francisco, however, I would go to Laughing Lotus - a studio co-founded by Jasmine, the teacher at the yoga retreat. (They also have a studio in New York.) The Laughing Lotus philosophy of conscious living includes veganism - after all, how can you live at peace with the world while still contributing to the horrors of the farming industry? (They don't require anything diet-wise of their students, but teachers in training must take steps towards veganism.)
Laughing Lotus is raising money on kickstarter to build an "urban oasis", adding onto their studio with a vegan cafe and parklet. After hearing Jasmine describe the community it will enhance, I'm much more determined to plan a trip to San Francisco in the near future!
If you have an interest in yoga, veganism, and/or San Francisco, please watch their video and consider donating to their campaign. The project needs to be fully pledged by January 1st in order to be funded.
Note: I am not affiliated in any way with the Laughing Lotus or their kickstarter project; I'm merely spreading the word about a project I believe in and people I care about.
*Powells.com partner program link
 |
| With Jasmine at this year's yoga retreat |
If I lived in San Francisco, however, I would go to Laughing Lotus - a studio co-founded by Jasmine, the teacher at the yoga retreat. (They also have a studio in New York.) The Laughing Lotus philosophy of conscious living includes veganism - after all, how can you live at peace with the world while still contributing to the horrors of the farming industry? (They don't require anything diet-wise of their students, but teachers in training must take steps towards veganism.)
Laughing Lotus is raising money on kickstarter to build an "urban oasis", adding onto their studio with a vegan cafe and parklet. After hearing Jasmine describe the community it will enhance, I'm much more determined to plan a trip to San Francisco in the near future!
If you have an interest in yoga, veganism, and/or San Francisco, please watch their video and consider donating to their campaign. The project needs to be fully pledged by January 1st in order to be funded.
Note: I am not affiliated in any way with the Laughing Lotus or their kickstarter project; I'm merely spreading the word about a project I believe in and people I care about.
*Powells.com partner program link
Sunday, December 16, 2012
VegNews Vegan Yoga Retreat 2012
While I'm off running in the 41 degree rain, I thought I'd let you enjoy some pictures from last month when it was 85 degrees and sunny - the second annual VegNews vegan yoga retreat at Haramara retreat in Sayulita, Mexico.
 |
| With our lovely yoga instructor, Jasmine |
The Views
Monday, December 3, 2012
Holiday Half Training: Week 12 & VegNews Vegan Yoga Retreat Recap
Workouts:
Note: Saturday of the prior week through Saturday of this week was spent at the VegNews vegan yoga retreat at Haramara Retreat, Sayulita, Mexico. In addition to formal workouts, I estimate that I walked at least 1.5 miles a day on the hilly trails of the property while at the yoga retreat.
Monday: 2 hour yoga class + 90 minute yoga class
Tuesday: 2 hour yoga class + 90 minute yoga class + 1.5 mile run (17:39 pace) - I was exploring the roads around the property, and, unsurprisingly, came across lots of hills, resulting in a quite a few walking breaks.
Wednesday: 90 minute yoga class - midway through the week, we got a light day to give our bodies a breather. 3.5 hours of yoga day is tough, go figure!
Thursday: 2 hour yoga class + 90 minute yoga class + 0.5 mile run (11:41 pace) - I picked a straight-ish bit of trail with only a moderate incline, and ran 0.05 mile hill repeats.
Friday: 2 hour yoga class + 90 minute yoga class + 1.5 mile run (13:39 pace) - I found a route with some, but fewer, hills.
Saturday: 90 minute yoga class
Sunday: 1 mile walk + 5 minutes of yoga (the walk and yoga are components of what I'm hoping will be my new morning routine) + 6.3 mile run (12:27 pace) - It was nice all morning, then by the time I went out for what I intended to be 10 miles (still haven't done a double digit training run - ever, after almost 3 half marathons), it was raining on and off. But wanting to get out of the rain, and/or all the hill walking I did in Mexico, resulted in the fastest long run I've ever had!
Total miles: 9.8
Tuesday: 2 hour yoga class + 90 minute yoga class + 1.5 mile run (17:39 pace) - I was exploring the roads around the property, and, unsurprisingly, came across lots of hills, resulting in a quite a few walking breaks.
Wednesday: 90 minute yoga class - midway through the week, we got a light day to give our bodies a breather. 3.5 hours of yoga day is tough, go figure!
Thursday: 2 hour yoga class + 90 minute yoga class + 0.5 mile run (11:41 pace) - I picked a straight-ish bit of trail with only a moderate incline, and ran 0.05 mile hill repeats.
Friday: 2 hour yoga class + 90 minute yoga class + 1.5 mile run (13:39 pace) - I found a route with some, but fewer, hills.
Saturday: 90 minute yoga class
Sunday: 1 mile walk + 5 minutes of yoga (the walk and yoga are components of what I'm hoping will be my new morning routine) + 6.3 mile run (12:27 pace) - It was nice all morning, then by the time I went out for what I intended to be 10 miles (still haven't done a double digit training run - ever, after almost 3 half marathons), it was raining on and off. But wanting to get out of the rain, and/or all the hill walking I did in Mexico, resulted in the fastest long run I've ever had!
Total miles: 9.8
Monday, November 26, 2012
Holiday Half Training: Week 11 Recap
Workouts:
Sunday: 2 hour yoga class + 90 minutes yoga class
Total miles: 0
So... that was an off week. Monday through Wednesday was spent cleaning my apartment, coming up with something vegan to make for Thanksgiving dinner, laundry, packing, and catching up on homework. Thursday was Thanksgiving - my family picked me up and we drove from Portland to Tacoma in the morning. Friday I meant to do a long run of at least 6 miles, but the rain never let up for more than a few minutes at a time.
Then Saturday was spent traveling - to Mexico for the second annual VegNews vegan yoga retreat! I went last year, as well, and it's a great chance to rest and refresh when the rain has already started for the winter, before tax season starts. There are yoga classes twice a day and great vegan food (ok, my food-texture issues apply to some of it, but objectively it's great food, and I enjoyed more of it this year than I did last year).
It's held at Haramara Retreat near Sayulita, Mexico. The only electricity is in the kitchen, so the guest casas are lit by kerosene lanterns and candles. It's right on the beach, nestled into the hillside in the jungle. I used my Garmin to measure the hilly path from the grande casa where I stayed to the restaurant, and it was 0.25 miles - so we estimated we walked at least 1 - 2 miles a day. More details and pictures to come soon.
Sunday: 2 hour yoga class + 90 minutes yoga class
Total miles: 0
So... that was an off week. Monday through Wednesday was spent cleaning my apartment, coming up with something vegan to make for Thanksgiving dinner, laundry, packing, and catching up on homework. Thursday was Thanksgiving - my family picked me up and we drove from Portland to Tacoma in the morning. Friday I meant to do a long run of at least 6 miles, but the rain never let up for more than a few minutes at a time.
Then Saturday was spent traveling - to Mexico for the second annual VegNews vegan yoga retreat! I went last year, as well, and it's a great chance to rest and refresh when the rain has already started for the winter, before tax season starts. There are yoga classes twice a day and great vegan food (ok, my food-texture issues apply to some of it, but objectively it's great food, and I enjoyed more of it this year than I did last year).
It's held at Haramara Retreat near Sayulita, Mexico. The only electricity is in the kitchen, so the guest casas are lit by kerosene lanterns and candles. It's right on the beach, nestled into the hillside in the jungle. I used my Garmin to measure the hilly path from the grande casa where I stayed to the restaurant, and it was 0.25 miles - so we estimated we walked at least 1 - 2 miles a day. More details and pictures to come soon.
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