lover’s quarrel: running

Within, you will find the many faces of my post-running experience- there are two expressions, I’m either in agony or thrilled to be done. I can lift heavy, jump all around, but nothing makes me feel stronger than a solid run. This stems from my not natural ability to run. I believe some bodies are made easier to run than others. Being short and stocky is not an example of this, however, the fact that I have been able to run miles despite this, is a point of pride.

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I started running in February of 2012 on a treadmill in the basement gym of my college. 30 seconds of running, 4 minutes and 30 seconds of walking for 30 minutes. Every week or so, I would add 30 seconds to my running time. When I reached 10 minutes, I decided to see what would happen if I kept going, a mile wasn’t far out of reach.

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The first time I ran a mile, it took me 15 minutes. By the time spring came, I could run two miles straight. Being outside and off the treadmill helped me to go longer and faster. I hit 5 miles by that summer.

Running is my most tumultuous relationship as I have been on and off with it for years. Throughout spring, summer, and fall, my running is in peak form, but when winter comes around, it’s back to the treadmill (unless the ground isn’t icy or snowy) and it falls off a bit.

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The most miles I’ve been able to run is 10 and my legs were shot after. Usually I stick to 3-6 miles. Right now, my goal is to hit a 30 minute or under 5k. My most recent run on Sunday was 4 miles at a 10 minute and 20 second pace.

I can sometimes tell how my run will go based on the first two miles. If those feel like a breeze, I can extend my mileage to closer to the six mark. Sometimes I really have to push myself through those first two and then the third doesn’t seem as bad. Once I hit my groove, it starts to feel easier and I naturally gain speed.

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I’m not far off, I just need a better warm-up plan- better than just lacing up my sneakers and getting out there! Practice always makes better! And I hope that with my continued weight loss, running will become naturally easier as well. Considering I started off the summer with a pace of 12 minutes and 59 seconds with walking mixed in, I think I’m making vast improvements!

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Music is everything. I have a proclivity towards musicals and pop music, something that has a little pep and motivation to it. Much of the time, I will also listen to podcasts because it feels like I’m within a conversation- hello My Favorite Murder!

I love the feeling of finding my stride and cruising. I hate struggling and feeling like every step is a battle. Either way and in-between, my runs are always worth it.

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Running is not for everyone and I respect those who keep it from their workout plans. It’s the same reason I don’t do burpees. I HATE them. For me, running is a test of endurance and strength of which does not come easily to me and I enjoy the challenge- most of the time.

What’s your relationship like to running?

Workouts of Late

This week, I am down 1.8 pounds.

I’ve collected quite a few sweaty selfies of late thanks to my fitness Instagram- Stronger with Caitlin. Here’s a few of them, along with what I’ve been doing for my workouts lately.

Lots of running.

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Summer into fall is my absolute favorite time to run and I always pick up my pace and length once the weather cools down just a bit. Of course, I try to run outside in the winter, but it’s never for as long. I also detest the treadmill and cannot go for miles unless I’m somehow in a trance-like state.

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I’m excited to see how fast and far I can go now that I’m dropping a few extra pounds. I’ve been listening to a lot of podcasts, ranging from True Crime to Disney World themed, during my workouts, although I’ll always return to my favorite playlists and upbeat musicals when I just want to cruise.

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I’ve also been a sweaty mess during my strength training workouts, which I do three times a week. I try to add 15-20 minutes of faster cardio to the end or throughout. My cardio of choice on these days has been jump roping. It’s such a great workout that you don’t have to suffer through for an extended amount of time. I like to do a set of jumps 50-100 after each set of exercises to get the heart rate UP.

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In conclusion, I aim for six days a week of challenging workouts. 3 running days and 3 strength training days. Thus far, I’ve been enjoying the results.

Stay-tuned for the fall when I’ll be mixing things up!

Arms for Days

Happy August! I’m happy to say I wrote a blog post for every week day throughout the month of July. I’m back and trying to be as consistent as possible. And now…

Have 20 minutes and a pair of dumbbells? You can crush this arm workout.

Many clients come in complaining about their arms, particularly the underbelly. Some of this loosens with age, or in my case, weight loss (from being stretched for so long), but it is not impossible to tighten up everything.

When I say arms, we aim to target the biceps, triceps, and shoulders. Chest and back would still be considered upper body, but I will provide a nice push/pull workout another day.

Here is a quick routine to follow to get the arms you desire:

Front & Lateral Raises

Yes, perform both in sequence. Enjoy the burning sensation in your shoulders.

Plank Shoulder Taps

Holding a plank is hard, now add some movement. To keep too much pressure off your shoulders, lean back into your heels, keeping your hips down. Trying hard not to rock your body, lift one hand to the opposite shoulder, alternating.

Hammer Curls to Shoulder Presses

The trick with any form of bicep curls is to keep your arms close to your body and keep everything still, except for the forearms. Don’t rock your body back and forth. If you do, the weight is too heavy and not hitting the intended target.

High Curls

I enjoy this exercise because I can see the muscles pulsing as they get to work. Also hits those shoulders for the double whammy.

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Tricep Extensions

Again, keep everything steady except for the forearms. Elbows nice and tight, as well.

Tricep Pushbacks

Bend the knees, drop your hips and butt to maintain a nice, flat back, and slowly press your arms behind you as far as you can while still keeping proper technique. Do not swing your arms, it won’t be as effective.

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If you have a lighter pair of dumbbells, 5 pounds each for example, perform each exercise in 3 sets of 15 repetitions. Rest for 30 seconds per set before moving onto the next, OR perform circuit style and rest for 1 minute after each set.

If you have a heavier pair of dumbbells- and I would encourage you not to be afraid of lifting heavy weights- try 3 sets of 10 repetitions each.

Don’t forget that leg day will follow….

Guest Post: Cait

If you read yesterday’s post, you’ll know I like to refer to myself as a runner, but my friend Cait is an actual, competitive, marathon runner. She inspires me to hit the pavement and keep going, even when my body disagrees and was kind enough to answer some questions about running and her passion for fitness with us.

Thanks, Cait!

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Can you give us some background as to why and how you started running?

When I was about 5 years old I started running the Town day road races with my family.  Soon after that it became a hobby that me and my dad did together.  We would do weekend runs together and Christmas morning was always a fun run.  Next I started my first team in elementary school, and the rest is history.

Why running?
Running is the easiest way to get a quick workout in and you only sneakers and an outfit, and if you need a watch.  Other than that its simple, you just go out your door and explore.
How do you prepare for runs? Whether it’s race day or just a casual jaunt?
Race day and a casual run are completely different preparations for me.  A causal run I just get dressed and go out my door. But a race preparation starts really when the entire training starts, hydration, nutrition and sleep. Typical day of prep would include a bagel with cream cheese a coffee and apple juice, and depending time 2 hours before I run I would have a power bar and some water. I additionally 1 hour before race time will start to stretch and warm up.
What have been your greatest achievements with running?
My greatest achievement would be finishing the Boston marathon, or should I say swimming! (A/N: It was pouring the day of the marathon this year!)
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What was running the marathon like, both physically and mentally?
Besides training your body to run for 4 hours, the hardest part was getting over the fact that you are in pain and you are tired.  If running a marathon was easy, everybody would do it.  It takes mental and physical strength that will push you past your limits, and you truly find out what your body is capable of.
Are there any negatives or downsides to running you’ve felt over the years?
I ran competitively for 12 years so there are deff some negatives.  Injury’s will pop up but you can bounce back, the biggest challenge i have faced would have to be the mental burn out. Over training is a common you can experience mental fatigue.
How was it being a collegiate athlete?
Being a collegiate is something I am so happy I was able to do.  I loved being able to compete and miss being able to toe the line and feel the adrenaline pumping.  I wish I could do it all over again.
How have you made the transition from collegiate athlete to casual runner (if you can call it that)?
Transitioning from a collegiate runner to a casual runner was a weird experience.  I didn’t know when to start running again after my break and so I ended up just starting to sign up for 5K’s and half marathons and then some how I got a number and ran the Boston Marathon.
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Any suggestions and advice to offer those who are looking to get into or improve their running?
One thing I would say is to be proud of yourself for getting out there, it is an amazing feeling when you suddenly feel yourself getting better. It is also a great stress reliever so that is a plus.

Love Letter to Exercise

It was the summer before my senior year of college and I had no idea what to pursue in my professional life, but I knew I did not want to present myself to the world in my current condition. I was obese, self-conscious, and overwhelmed. Rather than sink further into this black hole, I decided to pull myself out of it.

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After work, every afternoon, I put in 15 minutes on the clunky elliptical we had in the basement. I blasted music and endured it. As the days and weeks passed, I started putting on episodes of favorite shows, like Friends and Golden Girls, and worked until the end. It wasn’t long before I realized how much I enjoyed the effort, the slick sweat and short of breath feelings grew addictive.

I could go for an hour, playing with speeds and intensities. I was losing weight and I felt good about myself for the first time ever. I was in complete control, pushing my body to limits I thought I would forever detest. My body craved more. After my elliptical session, I would do sets of jumping jacks and started lifting the light weights we had lounging around. By the end of the summer, I was more determined than I had ever been in my life and I knew I would keep going once I was back in school.

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At my college, there were two gyms- one in the main building of campus and the other in the basement of a dorm. I loved both, they became safe spaces of comfort. Lifting weights awakened my body in new ways. I’d feel sore the next day, but it was a result of achievement rather than a painful deterrent. I had no knowledge about how to lift weights, no idea what exercise worked what muscle group, I just tried what I saw other people in the gym doing, or what I read about online.

In these days, I racked up one-two hours every day at the gym. It’s not what I recommend for everyone, nor something that is doable for busy people, but it was my saving grace. Gone was the anxious girl who ate her emotions. I found my strength.

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February of that year, I decided to tackle the treadmill. Growing up, I loved playing sports, but I hated to run. I started at 30 minutes, walking for 4 minutes and running for 1 minute in 5 minute increments. By Red Sox opening day that year, I took my runs to the outdoor track down the street and was running 3-4 miles at a time. I was a runner- and that is not something I offer lightly. To this day, I am not quick or smooth or a model of running perfection by any means, but I can run for miles and I will never forget what that means to the girl in the summer of 2011.

By graduation, approximately one year later, I was 100 pounds down, exercising six days a week and maintaining much healthier (and happier) eating habits. I was sad to be leaving school, but I was excited to see what the future held. That is not to say that I didn’t struggle after. I’m still confused as to what to do in my professional life in many ways, but that is the product of living.

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But this journey that I continue on, allowed me to be okay with putting myself out into the world, to experience and experiment. I tried several different jobs and trusted my instincts enough to walk away from something that wasn’t right for me. I studied to become a personal trainer and help others who struggle like me or just need a little guidance and push. I moved to Los Angeles to pursue my dreams and listened to my heart when I knew it was time to come home to my family.

My life is not perfect. I am not perfect. I eat too much, I have a lazy exercise day or choose to gasp- take two days off from the gym sometimes- but mostly, I’ve maintained these healthy habits. Eating is a large part of losing weight and maintaining a healthy life, but exercise was my gateway. Without it, I would not have the strength to endure, two of my favorite words.

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Exercise is my time. No matter what, I will always have that hour in my day that I take for myself. It doesn’t have to be a full hour, it doesn’t have to be a perfect mixture of cardio and strength training, and it doesn’t always have to be crushing and exhausting.

Embrace the messiness of fitness- the sweat, the confusion, the pain, the results. It does wondrous things for the body, physically and mentally.

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Let the Rain Come

Hello Monday and hello to you!

Once again, I can’t believe how fast the weekend flew by. I had a ton of fun in the sun and spent the majority of the weekend relaxing. It might be a rainy week ahead, but at least we’ll all be at work anyway.

My friend/client snapped this shot of me training her on Friday afternoon. We were laughing, but really I was trying to get her to stop talking long enough to actually exercise!

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Lunch was a BLT salad.

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That afternoon, this guy had his annual check-up. He’s doing great! I can’t believe it’s almost been a year since I adopted him. He’s the joy of my life.

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Later, I got to cuddle with the cutest baby I know, little Lily.

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On Saturday, I woke up and had a breakfast of an egg on toast with a sprinkling of cheese.

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It fueled me through a 2.25 mile run, including a massive hill at the end. Woo.

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My reward was an afternoon on the beach with my BFF!

It was a blast soaking up the sun and diving into waves. We headed into the city after for a drink and to walk around. It was such a lovely night outside and it was great walking around our old college neighborhood.

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Sunday morning included what I’m branding the BELT- bacon, egg, lettuce, and tomato. Delicious! We attended mass in the morning in honor of the anniversary of my grandfather’s passing.

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It was a nice moment to celebrate with family and we all went out to eat after.

That night, I went on a long walk with my parents, made these Skinnytaste bagels, and got some Sunday night things done.

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Anything great happen this weekend?

Daily Things

I thought I’d give a- probably mundane- rundown of my daily routine. Three days a week, I open up at the gym, so my alarm clock blares at 4:35am. When it’s being unkind, I’ll roll over and see I only have three minutes left to sleep. There is no kind when you have to wake up before 5am, although I have gotten used to it to an extent.

On these days, I get ready very quickly, really just feeding Simba and throwing my breakfast together. I typically work until 1pm and fit in my own workout. If I time my coffee and snacks appropriately, and slept well the night before, I will be motivated to complete an intense workout. If none of the aforementioned happens, then I will go through the motions. Most days, I’m awake enough to put myself through a tough workout, even though my first thought in the morning is I will definitely nap. (I never nap).

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My workouts on MWF are strength training based, sometimes total body, other days split by muscle group- functional and heavy lifting depending on my mood. This part, core included, will take 45-50 minutes. After, I fit in 15-25 minutes of cardio- cycling, arc trainer, and/or jump roping with intervals included.

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Once I leave, it’s lunch time! I try to stick to lean proteins and veggie-heavy dishes, including salads and stir fries, but other times, I’ll have leftovers. Being back on Weight Watchers means my lunches main source of carbs are veggies and fruits.

Before I shower, I spend some quality time with Simba. He’s still only one and loves being chased, so I try to do this as often as possible. The dude loves his friskies, so he can use the exercise too. Although, half the time when I run at him, he throws himself down and demands pats.

He demands pats most of the day and will follow me around, but when I settle down at my computer for writing time, he does settle down to sit in front of the window or under my desk. Right now, he’s actually yelling at me for attention.

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The rest of the night is spent meal prepping, reading, and watching TV or the Red Sox. Of course, Fridays are a little different.

On Tuesday and Thursday mornings, I get to sleep in a little longer. I never thought a 6:45am wake-up time would be indulging in sleep. These mornings, I hop out of bed, chug water, and hit the pavement for a run. Sometimes I’ll run straight through for about 3 miles, other times I’ll alternate between running and walking. I get to have a nice, leisurely breakfast before heading to work.

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On Tuesdays, I’m done early, so I follow a similar routine to Mondays and Wednesdays. I work a split shift on Thursdays, so in-between, I’ll meal prep, play with Simba, and write.

For Saturday and Sunday, I choose one day to run and the other to rest, depending on my schedule.

What’s your daily routine look like?