Vancouver Marathon Training: Week 4

I have to start by confessing that every single time I type the word “marathon,” I accidentally (?) type “marathong.” Every.single.time. This brain of mine. I tell ya.


I’ve been dialing up the intensity in week 4, and I’m having fun trying some challenging workouts and really dedicating myself to my training. This week went pretty well all around, but my speedwork day was flat out HARD. I’m really glad I have a coach because he was super helpful. I always want to know WHY and how to fix it, but sometimes, it’s just a bad workout. And really, if I look at it in perspective, just because I didn’t hit mile repeats at a sub-7 minute pace doesn’t mean I had a bad workout. Let’s get to it–

Get on with it, lady!

Get on with it, lady!

What was supposed to happen: 6 miles @8:37-8:59
What actually happened: 6 miles @8:40
Completely unremarkable recovery run on the treadmill.

What was supposed to happen: 
What actually happened: 45 minutes of arc trainering plus 15 minutes of ab work
I’ve come to really enjoy my XT days. It’s a nice break, and I don’t feel any of the pressure to run a certain pace or distance, which is nice. I usually get close to 3 miles in 45 minutes. Then, I did an ab workout that I pinned a million years ago. It was a good one!
Also, I ordered myself this hoodie from Lululemon on Tuesday, and I am very happy with my purchase.
lululemon hoodieYou might not be able to see, but the zipper is silver AND gold, and I really love the detail. Sometimes retail therapy is necessary and makes me very happy.

What was supposed to happen:
 Groove repeats–7 miles with 4 x 1 mile @6:51-6:55 with 3:00 jog recovery
What actually happened: 7 miles total; 2 x 1 mile @6:53 with 3:00 recovery jogs; 1 mile @7:03 with 3:30 recovery; 2 x 0.5 mile @7:03 with 4:00 recovery
So. I really had to fight through this one. Physically and mentally, I felt ready–ready to work and ready for a tough, focused run. But. As soon as I began the first mile repeat, it felt TOUGH. Too fast for me. Almost like a dead out sprint. I got through 2 repeats at the targeted pace, but my lungs were on fire. I didn’t want to slow my pace, but I wanted to get through the workout somehow, so I slowed a little. The third mile still felt hard, but I got through it. I knew, though, that there was no way I was going to be able to do a full 4th mile. I went into that last “repeat” knowing that I was going to split it up. It worked out, but I think it was just an off day.
After, I emailed my coach, and he said that it’s ok to slow the pace a little, but that I should’ve gone ahead and slowed up for the first couple of repeats and tried to finish a bit stronger, which makes sense to me. Since I did well with last week’s tempo run, I know I don’t need to worry about it. Honestly, I was kind of bummed during and afterward, but I’m over it now. Hopefully it makes me stronger for race day, which is what really counts!

Drinks on drinks on drinks

Drinks on drinks on drinks

What I was supposed to do: 5 miles recovery, no faster than 9:05
What actually happened: 5 miles recovery @9:03
Easy miles on the treadmill. My legs felt good, if not a little tight in the hip flexors. I think I may have also done some ab work, but I didn’t write it down, and Thursday just seems like such a long time ago, doesn’t it?

What I was supposed to do: REST
What actually happened: REST!! I also had PT on Friday and did a bunch of hip/glute strengthening work. Plus, I had my hip flexors and TFLs dry needled. Necessary. He also suggested that I do my strengthening exercises after my long runs to help train my glutes to fire when they’re tired. Since they don’t like to fire when they’re fresh, I thought this was a good idea and tried it on Saturday. Not exactly what I wanted to do after 15 miles, but I know it will make me stronger.

What I was supposed to do:
15 mile long run @8:25-8:30 pace with 2 x 3 miles in the middle @7:38
What actually happened: 15 mile long run @8:27ish pace with 2 x 3 miles @7:35 (for all 3 miles in the first set) and @7:38-@7:30-@7:30
This is (I hope) my last long run on the treadmill for this training cycle. I broke it up into 5 mile stretches so I could mentally tackle it a little easier. I did the first 3 mile repeats for miles 6-9 and felt good, but was more than ready for a gu at mile 9. I did one easy mile to recover, then finished the second 3 mile set feeling really strong–strong enough to push the pace.
Finished with post-run stretches, single leg star taps (3 sets of 5 on each leg), and 30 bounds on each leg.

What was supposed to happen: 
5 miles easy recovery no faster than 9:05
What actually happened: 5.44 miles easy recovery OUTSIDE! (finally) @8:21
I really did try to go slower, but Roo and I were both excited to get outside for a run after so many freezing, windy, snowy days. Even though we lost that hour of sleep, the weather today made up for it.

Mileage for the week: 38 miles

vancouver marathon week 4

All in all, a good week. Otherwise, I’ve been working on getting plenty of protein, hydration, and lots of maintenance work. I’m trying to stretch before and after every run, foam roll, lacrosse ball my hip flexors (YOWSA that hurts), and do all of my strengthening exercises regularly. Sometimes, I want to do it, but I sit on the couch instead. I’m admitting that so that I can report back next week that I’ve followed through and actually done more of this. We shall see 😉


Vancouver Marathon Training: Week 3

Week 3 is on the books! The general sentiment around the interwebs seems to be something to the effect of “screw winter,” and I can’t say I disagree. Yesterday, I ran outside for the first time in almost 2 weeks, and I had to bring the last third of my run inside because I wanted to maintain use of my fingers. Remind me of this when I think I want to move back to Michigan again.

I own you. You will move only when I say you will move.

I own you. You will move only when I say you will move.

This week went really well, and although it pains me to say it, I think it’s because I cut out my beloved HIIT workouts. I’ve come to love strength training and even look forward to it, but I was noticing my legs felt much heavier than they should on my speed days. My coach and I talked it through, and I decided to dial back on the HIIT and see what happened. Worked like a charm!

Instead, I’ve made friends with the arc trainer, which seems to be like a stairclimber/elliptical hybrid. I have no interest in the stair climber, and the elliptical makes my feet go numb, so it’s a fair compromise. I’m also taking at least 15 minutes to do core work and hip bridges on my cross training days. Plus, my regular PT appointments have me doing glute strengthening exercises. I know I need to do these more than once a week at my appointments. I KNOW! Baby steps.

What I was supposed to do: 6 miles @8:40-9:05
What actually happened: 6 miles @8:50 on the treadmill
The treadmill is terribly boring, but the gym was quiet, so I put on the Today Show, set the treadmill to whatever pace 8:50 equates to, and just zoned out. Done and done.

What I was supposed to do: 
XT or rest
What I actually did: 45 minutes arc trainer; 15 minutes core work
I have zero recollection of this workout, but if Daily Mile says this is what I did, this is what I did.

What I was supposed to do:
Tempo run–7 miles total; warm up; 4 miles @7:25-7:32; cool down
What I actually did: 7 miles total–1.5 mile warm up; 5 miles @7:24; 0.5 mile cool down + PT!!!
I really love running fast, and this tempo work was no exception. Ramping down the HIIT seemed to do the trick, and I cruised through the 4 miles so easily that I decided to tack on an extra one. Leg felt fast and loose, just what I wanted!
I also went to PT, where he fixed me right up. My left glute and hamstring were tight and knotted per the usual, so he dry needled and scraped them, which helped a lot. He also stretched my hip flexors and IT bands, and he wound up needling those, too, which I desperately needed. Then I did: hip bridges on the balance ball, single leg deadlifts, squats with a band, standing clamshells (this is not the technical term, just what I call them), lateral dips, walk outs on the pulley, and probably something else I’m forgetting.
My legs were pretty tired by the time I got there (l usually run first thing in the morning and go to PT in the evening). But, as my smarty pants therapist pointed out, it’s good to work the glutes on tired legs so that I teach them to fire even when they’re tired. Sort of like what they’re supposed to do during the marathon.

What I was supposed to do: 
4 miles easy recovery run no faster than 9:05
What I actually did: 4 miles easy recovery run @9:01; 15 minutes core work
I swear I did run my miles easy–I set the treadmill at 9:05 and only messed with the incline so I wouldn’t go any faster! But I did sprint the last 0.1 mile juuuuuust for fun 😉 Then I did HIIT work just for my core on the mat, incorporating some hip bridges and side pedestals with a leg lift, which are for the glutes. I was having a bad day and didn’t run in the morning like I usually do, so I needed this big time. Anyone else feel healed by a good workout?

What I was supposed to do:
What I actually did: REST and lots of foam rolling and lacrosse balling of the hip flexors and obnoxious left glute/hamstring
I wanted to workout (winter makes me stir-crazy), but I also knew that saving my legs for Saturday’s long run was a good idea. I was definitely glad I did.

What I was supposed to do: 14 miles total–first 9 miles easy (target pace 8:25), cut down on the last 5 miles, running the last 5K @7:45 or better; run controlled.
What actually happened: 14 miles total–first 9 miles easy (8:29, 8:25, 8:22, 8:26, 8:27, 8:18, 8:09, 8:19, 8:32); last 5 miles cut down (8:04, 7:50, 7:35, 7:35, 7:30); finished with .1 @6:31
After last week’s terrible long run on the treadmill, I needed this to go well. Thankfully, it did! I headed out early Saturday with Roo, planning to do the first 9 miles with her. It was about 15* when I started, but I was bundled up and so was she, plus I had hand warmers, so I thought I’d be ok. I sort of forgot about the whole wind factor, and the first 4.5 miles or so into the wind were tough. Between trying not to slip on icy spots, making sure the dog didn’t trip me, and trying to focus on controlling my pace, I was a little stressed. The second 4.5 weren’t much better, and running the 9th mile uphill and into the wind was easily the toughest part of the run.
When I came home to drop Roo off and get myself a Gu, I realized my fingers were completely numb and useless. I could barely open a Gu or get her leash and coat off. Not good. So I quickly changed and zipped over to the gym to finish the last 5 on the treadmill. It felt GREAT, and I was so relieved to have it go well after feeling like I wanted to quit last weekend. I felt fast and loose and strong. If I can feel that way for most of my race, I’ll be thrilled!

What I was supposed to do: REST or XT
What actually happened: nothing yet. I might make it to the gym for a little arc training. Then again, we’re having freezing rain today, and it is Nasty (yes, with a capital ‘N’) out there. I might be happy to hang out on the couch with Roo and get some things done around the house. It will depend on how much I want to avoid cleaning my apartment and doing laundry. The lesser of 2 evils and all that 😉

Week 3 Vancouver

Last but not least, despite the fact that I’ve been craving protein, meat is most definitely not the answer for me. After 3 days of adding it back in, all I wanted were veggies. And I was already eating veggies with my meat! Instead, I’m going to stick to beans, nuts, and egg whites (which I’ve eaten all along), plus some cheese here and there. It doesn’t bother my stomach in small doses, and I need the extra protein right now! I also remembered that I have a bunch of protein powder that I need to use more often. I’m so used to making it into smoothies, that I’d forgotten it can be a simple shake that’s a great snack after a run. Now I just have to remember that.

eat everything

Vancouver Marathon Training: Week 2

This was an interesting week on the training front. I started out the week feeling ok, but bad weather and freezing temps drove me inside, and I wound up feeling more frustrated than anything else. I’m hoping a trip to a very muddy dog park and a little easy elliptical or arc trainer work will help me reset today. We both need the mental relief after being cooped up all week!

Hibernation mode

Hibernation mode

What I was supposed to do: 5 miles easy
What actually happened: 5 miles @8:13 (8:15, 8:09, 8:14, 7:58, 8:28)
Let the record show that it was in the teens with a windchill closer to 10 degrees. Not for the faint of heart, and certainly not something I’ll be repeating anytime soon. The last mile was uphill and into the wind because it’s a cruel, cruel world. I think my fingers were in the first stages of frostbite when I got home. Getting the feeling back was so painful that I actually thought I might throw up. All treadmill, all the time until it’s over 30 degrees.

What I was supposed to do: XT or rest
What actually happened: 60 minute HIIT workout
I love HIIT training. Felt great during this workout. Even though it was challenging, it just feels so good to push myself in a different way. Always focusing on getting my core, hips, and glutes strong during these workouts motivates me. I think about how it will benefit me during my race and training runs. Also helps that I do these in my living room, and in a rare crafting moment, I made this and hung it on my wall where I can see it when I workout.

we can do hard things

What I was supposed to do: 
Speedwork! 6 miles total — warm up; 1 K repeats @6:51 – 6:55 pace – jog 50-75% of repeat for recovery; cool down
What actually happened: 
6 miles total — warm up; 1 K repeats @6:53 – jog 50-75% of repeat for recovery; cool down
I did what I was supposed to! Yay for me! So, for those of us who operate in miles, 1 kilometer is about 0.62 miles. I did the K repeats with 0.38 recovery jogs to make them even miles because my brain likes those 🙂
Honestly, these weren’t super tough physically, but mentally, I really had to talk myself through them. For each one, I imagined I was on an actual track and thought about where in the lap I’d be, focused on driving my arms, and tried to just stay in the interval. I also like to yell at myself when I’m tired. As in, “If you want to quit, then quit!” My head is a fun place to be.

What I was supposed to do:
4 miles no faster than 10:15 pace
What actually happened: 
4 miles @8:34
Four easy recovery miles on the treadmill. My legs felt great, and I actually enjoyed a nice, relaxed run. My only complaint on this day was the abominably smelly dude who hopped on the treadmill next to mine. It was bad enough that I considered moving treadmills. I think I though I was trying to be nice/not offend him in not moving? In hindsight, I should have saved myself. Always save yourself!

What I was supposed to do:
 XT or rest
What actually happened: REST
That’s all I have to say about that.

What I was supposed to do: 
13 miles @8:25-8:35
What actually happened: 13 miles of hell on the treadmill @8:42 average pace
I wasn’t dreading this run beforehand, but maybe I should have been. For the first 7ish miles (until the treadmill stopped itself after an hour–annoying), I felt ok. Not great mentally, but not awful. I followed these Tips on How to Run Long on the Treadmill Without Losing Your Mind from Runners World–not exactly, but enough to give me some variety. I couldn’t get Netflix to load on my iPad to re-watch season 1 of Scandal (WHY DON’T I REMEMBER STEPHEN?!?!), so I just put on a favorite playlist and tried to relax and enjoy. It wasn’t happening.

I tried out a new pair of shoes (just a new pair of the Brooks PureFlow 2s I’ve been wearing for over a year), and that was mistake #1. I should’ve worn an older pair and broken those in. Silly me. I wound up with a very sore right foot and uncomfortable form for the last 6 miles.

Why have you foresaken me?!

Why have you foresaken me?!

The run was so bad that around miles 9, 10, 11, 12, and 12.5, I considered quitting. When I’m out for a run outside, I never want to quit. I can always push through. I even walked for a bit around mile 11. I just And then I felt off for the rest of the day. Just unsettled. Not at all accomplished. Frustrated.

Sunday (today)
What I was supposed to do: XT or rest
What actually happened: Planning on 30-45 minutes on some kind of workout machine at the gym. Elliptical? Arc Trainer? And some core work.

vancouver marathon training week 2

Now I’m wondering how to incorporate strength training while not exhausting myself so much that I struggle through speedwork and long runs. My XT days are always the days before tough workouts, so I don’t want to exhaust myself, but I do want keep up the strength. I’m emailing my coaches today to see what they say, so hopefully I’ll have more to say about this next week.

I’ve also noticed that I am craving protein like crazy, which isn’t surprising at all. I’ve been pretty committed to a mostly vegan diet for over 2 years, but I’ve been craving meat lately. I’m going to try to reintroduce some meats to my diet this week and see how my stomach does with them. Although, I have homemade chicken noodle soup on the stove right now, and the smell is making me nauseous, so there you go. <sigh>

Vancouver Marathon Training: Week 1

I’m not quite as good at blogging as I used to be–i.e., I don’t have the time (or inclination) to post every day–but I’m aiming for at least an update a week. So, here we go!

Week 1 of Vancouver Marathon training is done! Before I get into the specifics of my actual runs, a couple of things:

  1. My coaches have me doing this lunge matrix before I run. It takes less than 2 minutes, and I’ve been surprised at how well it stretches out my hips before my runs. It turns out my left gluteus maximus isn’t firing when I run, so I’m compensating by driving forward with my right hip flexor and TFL (my PT has taught me so much!). The result is seriously tight hips, especially on that right side, as well as a painfully tight glute medius on the right. The matrix seems to be helping some. Plus, it gets my legs moving a little before I ask them to run, which is probably a nice courtesy to extend.
  2. There’s also a whole set of post-run exercises they have me doing. What’s interesting to me is that they’re all dynamic stretches. (In the world where I actually stretch before I run) I’m used to doing dynamic stretches before the run, rather than after. I’m going to ask them about that so I can better understand the philosophy behind this approach!
  3. The last addition to my routine is a series of hip raises and bridges. These are good for both core and glute strength, which I definitely need. The one thing I noticed this week was that my hip flexors were feeling really tight and I could really feel these in my hamstrings. My PT corrected me on these by recommending 2 changes:
    1. Squeeze my glutes before I bridge my hips up. This activates the glute and ensures I won’t rely on my hamstrings.
    2. On the single leg hip raises, he said to bring my raised leg in and put a ball there so I’m not holding that single leg up and unintentionally activating those already tight hip flexors. Since you probably have no idea what I’m trying to say here, here’s a (very apologetic) picture of me to demonstrate:
      Yes, my form is off here, but you get the idea. Also, my ball in this case is a dog toy. Whatever works.

      Yes, my form is off here, but you get the idea. Also, my ball in this case is a dog toy. Whatever works.

      God, that is mortifying.

Onto the training portion of the program!

What I was supposed to do:
Easy 4 miles @8:40-9:05
What actually happened: Easy 4 miles @8:16 (8:42, 8:26, 8:02, 7:53), outside
Started off ok, but then got carried away. Moral of the story, I suck at pacing.

What I was supposed to do:
Rest or Cross Train
What actually happened: 48 minutes HIIT – workouts 36 and 38-40; mostly upper body and core work
This felt really good. My core was sore that day and the day after, but it didn’t seem to affect my run the next day at all, which is what I was hoping for.

What I was supposed to do:
Speed Fartlek – 6 miles total. Warm up, then 3 miles of 2 minutes on (7:10-7:15 pace), 1 minute off; cool down.
What actually happened: 6.25 miles total on the TREADMILL. 1 mile warm up at 8ish pace, then  4.25 miles of 3 minutes on (7:08 pace), 1 minute off (8:06 pace); 1 mile cool down
Total fail on knowing the workout before I started. I thought I knew what I was supposed to do, but apparently not. Still, the 3 minute intervals felt manageable. I pushed myself, but definitely wasn’t dying. I forgot to do the lunge matrix beforehand, but I did it after along with some static stretches. I don’t love what the treadmill does to my form since I tend to over stride and heel strike when I’m on it, but it’s been too cold to get outside every day.

What I was supposed to do:
Recovery run – 4 miles no faster than 9:05
What actually happened: Recovery run – 4 miles at 8:46 (8:59, 8:36, 8:33, 8:57)
I was ready for an easy day by Thursday, and I took it. I did my speedwork in the evening on Wednesday, and then ran these miles Thursday morning, so my legs were fairly dead. Good, though, because I needed to take it easier.

What I was supposed to do: 
Rest or Cross Train
What actually happened: 24 minutes of HIIT – upper body and core again, just an abbreviated version of Tuesday’s workout; PHYSICAL THERAPY
I really want to keep up with strength training, so I’m trying to incorporate it wherever I can fit it in. This was a quick workout, just enough to (hopefully) help me get strong. I haven’t been doing leg work to keep my legs fresh for running.

I also had PT on Friday, and he dry needled my TFL and hip flexor, plus the crazy knotted spot I have on my left gluteal/hamstring area. It helped loosen things up a lot. I also did lateral dips, side steps, hip bridges, and a few other things that I can’t remember. Oops.

What I was supposed to do: Easy long run – 10 miles @8:25-8:35
What actually happened: 10 miles @8:21 (8:29, 8:17, 8:29, 8:12, 8:12, 8:31, 8:19, 8:25, 8:17, 8:17)
As long runs go, this wasn’t awful, but wasn’t great, either. It was pretty cold (around 28* with a windchill in the upper teens), and while my legs felt ok, it still felt like a struggle. Not much to say about this except that I was glad when it was over.

Vancouver Marathon Training Week 1

Sunday (today!)
What I’m supposed to do:
Rest or cross train
What I’m actually doing: REST!
A nap on the couch, catching up on the DVR, and some stretching and foam rolling.


As far as this blog goes, if there’s anything you’re curious about or want me to talk more about, let me know in the comments! Otherwise, I’m just glad you’re here 🙂

Don’t Get Too Excited.

Oh hey. Long time no talk! If you still follow me on twitter or Instagram, first of all, awwww, thanks 🙂 And secondly, you may or may not know that I finally succeeded in running a marathon. Actually, I’ve run two in the last year and had some success with it, which comes as a slight shock. But, more on that (maybe?) later.

Anyway, I’ve decided to chase 26.2 again, this time in Vancouver on May 3. Rather than simply following the Smart Coach plans I have in the past, I’ve decided to hire a coach. I figure, if I’m able to run a 3:24:51 without any coaching, I’d love to see what I can do with professional guidance!


I feel like this is kind of a noteworthy thing in my life, so I want to have a record of it, hence the “out of retirement” thing. Don’t get too excited.

Here’s the very condensed Reader’s Digest version of what’s been going on in my running life since we last talked. I’ll give you bullet points because we really do not have all day here.

  • I began seeing a physical therapist in the Fall of 2013 and had some success there. She helped get my back and glutes stronger, and by February 2014, I was pretty much pain free. Party.
  • In January 2014, I ran the Celebration Marathon with Paula and Michelle, and it was painful. I hadn’t trained and that damn Florida humidity tried to kill me. Also, my old knee pain came back around mile 9 and was fairly excruciating. So that was fun. I finished in around 1:45 or so and could barely walk.1533781_10151954777251902_766654416_n
  • Because that race went so well, I figured I’d go ahead and train for double that distance. #logic I ran the Rock n’ Roll Marathon in DC last March on 6 weeks of training and finished in 3:38:06. It was basically my most favoritest race ever, and I was stupid happy the whole time. Well, maybe not the last 4 miles which consisted of rolling hills and heard me yelling (literally) obscenities as I crested each one and saw a new one approaching. Still. Loved it.race1
  • Continued running a bit for the next few months and decided to register for Chicago 2014. As I worked on building my base for that, the old back/glute pain came back, so I started going to a new PT closer to my apartment (because of course I moved yet again). He’s done wonders for me. Maybe I’ll write about that at some point, too.
  • I trained for Chicago through the end of summer and early fall, and it was fantastic. I just felt great all the time, was fueling well, strength training, and generally in top shape. Had an amazing race. Again, stupid happy. Apparently, this is my default state when I race the marathon.10979702_1547137235537930_1846208414_n
  • And, finally, I can’t recap the last almost 2 years without mentioning that I got a blister during Chicago which then got infected which then caused me to go into septic shock and spend 6 days in the hospital. They stored me in the oncology ward since apparently infectious diseases doesn’t get its own area. After I was released, I realized there’s a 60% mortality rate for what I had. Close call.

I’m sure I’m glossing over lots, but I guess we’re all up to speed now!

Time to Take It Offline

Hi friends!

I write today with somewhat bittersweet news: this will be my last post.

I’ve loved blogging the last 2 1/2 years, but lately it’s lost its sparkle for me. I feel like I have so much less to say, so much less to share, and I think it’s due in large part to the fact that I’m in a place of acceptance, familiarity, and ease. When I started this blog, it was because I didn’t feel like I knew myself. I wasn’t sure of my likes, my passions, my interests. I was a truly unhappy person, and it makes me sad to think of how long I lived like that. Now, I’m comfortable with who I am. Even if other people don’t like that person, I’m ok with it because I do like her.

No, life isn’t perfect. I’m sure it never will be. And honestly, nothing really has changed. Regardless of where I live or how I earn my money or who happens to be in my life, I’m still the same me. The main difference is that I look for the good and the fun and the positives rather than being bogged down by negativity. I’m confident in my ability to handle whatever comes my way, and I know with absolute certainty that no matter what happens–how fast I run or how much I weigh or who I’m dating or who does or doesn’t want to be my friend–I’ll be ok. I know that I’ll never really finish working on myself and that I really don’t want to. There is always always room for improvement, and I’m sure I’ll never quit chasing ways to be better.

I’ve learned these things through running, writing, and the many online friendships I’ve made through my blog, and I couldn’t be more grateful. Now it’s time to take my life offline and just live.

I’ll still be around on Twitter and Instagram, so I hope to keep in touch in some capacity.

Thank you thank you thank you for being such wonderful friends! XO


I made you a workout video. Well, kinda.

{I am so embarrassing.}

OK, so here’s what’s behind this. I do all kinds of HIIT workouts all the time with weird moves that I can’t really describe. The Daily HIIT website is my go-to, but it’s not super easy to navigate or find a video of the exact move I want to share with you. So all the credit goes to them for the idea, but I made my own little video because a). I’m a total dork and b). I really want people to try this stuff, but I know it’s not always easy to figure out what’s going on on that site.

Moving on.

As mentioned in the video, I’m trying to strengthen my hips and back for running so I don’t get injured again. I realize that I’m not going to spot-strengthen anything, so strengthening everything is the name of the game. This move–the “supergirl”–is a single leg squat to single leg deadlift. Ish. It’s tough because it not only requires strength, but balance as well. The thing I’ve noticed, though, is that when you have to balance, it’s great for that overall strengthening piece. This move will work quads, hamstrings, hips, back, ankles, etc. It’s one stop shopping.

The other thing to note about this: it’s hard. You will wobble. You might fall. I am not an expert, so attempt at your own risk and please try not to hurt yourself. I’d start with no weight or even with light dumbbells until you get the hang of it. Let me know what you think!

Also: is this helpful? Do you like my barely amateur/non-existent video production skills? Should I quit embarrassing myself and never make a video again? Or should I quit my job and become the next Jane Fonda?