Hydro Inertia Training With The Surge

16426277_1342033315848549_6104887067993813124_n  As a trainer, I know the importance of adding various stability work to build on our proprioceptive abilities. Challenging our natural movements with The Surge® is a great way to accomplish this, so you can imagine how thrilled I was to be awarded the opportunity to try it out for myself.

What is The Surge??

 

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The Surge is a portable piece of training equipment that uses water to create dynamic resistance, which will effectively challenge every part of your body as it works to stabilize the moving water.

It can be used in a variety of manners and is extremely versatile.  You can go light or add more water (see chart below) to take things up a notch.  However, you should be aware that you’ll want to lighten your load due to the added challenge of the moving water.

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As mentioned, there are a variety of ways to use The Surge. The dual vertical and horizontal handles open up a whole slew of possibilities.  You can do anything from deadlifting to jump squats.

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In addition to these traits, The Surge also comes in two different sizes.   The more compact 3.0 is great for core and upper body work.

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This is definitely a great addition to my arsenal of training tools.  I look forward to using this in my work with clients and within my own training plans.  It’s going to get a lot of use.

Have you heard of The Surge?  Do you see how it can benefit your training sessions?

If you’d like to learn more go to www.hedstromfitness.com/sweatpink.

If you’ve seen enough and want to buy your own Surge go to the link use code 💗SPHF25 to save 25% off your order.

 

 

 

 

 

 

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Every Runner’s Nightmare: Let’s Talk About The ‘D’ Word

October and November were rough months.  Just as I got over my October cold I was hit with a horrible case of bronchitis.  I was completely incapacitated for a few days and then it took an additional week and a half for my cough to die down enough before I could run again.

My first run back brought me to the realization that I had missed too many very important long runs.  After many days without running those 4 miles felt like a 10 mile run.  It was brutal and my lungs burned.  In fact, weeks later and my lungs are still feeling the pain.

In the wake of my illness we were also met with a variety of unexpected financial burdens and just before Thanksgiving I came to the saddened realization that I might be facing my first race deferral.

The “D” word that every runner dreads.

FOX TV / Via degrassi.wikia.com

I just couldn’t fathom scraping close to $2K together for the trip to Disney to run in a marathon that I now felt I would be undertrained for.  It was a very tough realization to accept, but this week’s happenings have made the blow a little less harsh.  We were faced with yet another jab to the gut.  This past Monday we hit a deer and it did substantial damage to our vehicle.  This means we’re hemorrhaging money right now and had I bought plane tickets a couple of weeks ago we would be facing the same rough decision to cancel the trip.

I was excited to see that RunDisney does offer a deferral option, but bummed to see that a fee would be involved.  I would have to pay an additional $75 just so I could race again next year?!  Talk about frustration!  It would be nice if Disney allowed for bib transfers, but nope!  What’s worse is that I was fully ready to pay the deferral fee until today when I hopped on over to their website to find that the deferral slots had already been filled.

It looks like my big “D” is no longer going to be a deferral, but rather a DNS (did not start).  Talk about devastation!  Months of training down the drain.

Yet, I remain optimistic.  I WILL run another marathon in 2015!  I will even try to sign up for a few spring halfs to keep myself on track.  It’s not always an easy journey as an athlete, but it will be worth it in the long run. My training isn’t for nothing, it’s made me stronger and faster and increased my endurance.  In the end it’s not the race the makes me a runner, it’s my ability to run despite the races (or lack thereof).

Marathon Training: Weeks 4-7 In Review

So, here I am feeling like a slacker!  These past few weeks have been nuts and I missed a big long run and a bunch of shorter runs.  I am a bit bummed, but am hopeful that it hasn’t hurt my training.

Screen shot 2014-10-01 at 1.03.20 PMOn the day of my 14 miler I was holed up in bed with a pounding headache.  I just couldn’t pull it together enough to go out and run for a couple of hours and by the time I felt better it was dark out and conditions weren’t prime for running solo.

Week 6 proved to be a challenge due to a mix of scheduling conflicts and an unwelcome bout of vertigo.  I only ran twice that week and when I went out for my 10 miler I could feel the difference in my performance over my prior 10 mile run.  I didn’t push myself as much as I could have and I was still breaking in new shoes so I am hopeful that it played a role in my slightly slower pace.

I am a little nervous for my upcoming week and haven’t quite figured out how my body is going to feel jumping from 13 miles to 16.  I’m just going to have to play it by ear and see how it all pans out.

Marathon Training Review: Weeks 1-3

A few weeks ago I decided to switch over from my 3x/week running plan to a more intense 5 day running plan, Hal Higdon’s Intermediate 2. The first week went fantastic!  I only missed one short run and was able to stay on track for my other longer runs.

I was also killing those runs!  My 10 miler was a new PR and my shorter runs were getting more speedy.

Hal Higdon Intermidiate 2 Training Schedule

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Sadly, week 2 is when I began to slack.  It was mainly because I was completely and utterly wiped out.  We shot a double wedding that weekend and after two 12 hour days of shooting the last thing I wanted to do on my first day off was go out and run 11 miles.  Let’s not forget to mention that I could also feel myself getting sick.  I know my body and know that I made a wise choice in staying in that day.

My cold was very mild and passed quickly and I was able to get back on track in week 3, BUT I still missed two of the longer runs.  We were out of town that weekend shooting in Buffalo and I wasn’t about to get up early and run 6 miles in an unfamiliar city.  The following day I was far too exhausted from the 12 hour day of shooting so I decided to skip yet another long run.

I know this is bad.

They say to never skip a long run.  They say that if you’re going to miss any runs try to make it those short ones.  But, we’re still fairly early on in the training and I think I will be okay.  You see, I always have the Intermediate 1 plan to fall back on.  When I look at that schedule and think about my current fitness level I know that I am well ahead of the curve.

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I only opted for the higher schedule to begin with because my longest training run from my prior 28 week plan was 9+ miles.  I knew that my body was already fully capable of going the 10 mile distance and saw no problem with the increased mileage.

So far, the training has been going well.  I don’t feel like it’s burning me out and I don’t feel like it’s too much too soon.  The only conflict I have had been due to a ridiculously busy schedule and illness.

It will get better now that wedding season is dying down and I do plan to work hard to stay on track for week 4.  It’s my goal to have a full week of training under me for this coming week.  So far, I am doing my best to stay on track and plan to do the same for the weekend.  It’s not always easy finding the time or getting up early, but I know it’s going to be a necessity.  I want to push myself harder so that I can PR this next marathon and even hope to run a half at the end of this month (10/19) so I can PR that distance as well.

I can feel both my mind and body getting stronger and know that I can accomplish anything I put my mind to. How are your training plans going?  Have you ever change things up during training?  What plan are you following?

Product Review (and Giveaway!) : AMRAP Bars

Winner Alert

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Disclaimer:  This is an unbiased review.  As an SPA, I am often provided with opportunities to review certain fitness/health related products.  I was not paid for my review, but did receive a free product for testing.

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A couple of weeks ago I was given the opportunity to review AMRAP Nutrition’s newest flavors.  Have you heard of AMRAP nutrtion?  It’s a great company that boasts about their Paleo friendly bars. If you’re anything like me, finding dense and clean nutrition is important.

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I was pretty excited when these arrived because they were huge!  I love myself a bar that can act as a meal, especially when in a bind.

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I tried my first bar while we were on the road.  It was the Fig Cacao and it was the perfect fuel for a long road trip.  I didn’t feel the need to stop and indulge in fast food and it kept me satiated until we arrived to our destination.  The bar was chewy and the fig flavor was slightly outweighed by the dates, but I love dates so this wasn’t a deal breaker.

I asked my husband to take a bite, but he wasn’t a fan of its chewy nature. I, however sort of love the chewy texture of bars like this.  It makes it feel like more of a treat and lets me daydream about chewing on caramel.

The following morning I ate my second bar as post run recovery fuel.  It was the Almond Honey and it was a perfect texture of chewy with the occasional crunch of nuts all cloaked in a mild honey taste.

Lastly, a few days later I used my last bar, the Cashew Vanilla.  It was bittersweet as I nibbled on each remaining bite.  I kept wondering what I could do to make that final bar last, but before I knew it my sticky fingers were empty.  My stomach was satisfied and my body was fueled for another lunch run.

Much like my Clif Bar addiction, these bars could easily find their way as a staple in my home.  All three of them were delish, but I think my favorite was the Almond Honey!  If it weren’t for the steep price of $30/8pk, I would be ordering these bad boys in a heartbeat.

Lucky for you, you have a chance to win your very own pack!!  I will be giving away three of these 8pks!!!  To enter the giveaway please visit the link below and comment on this post.  Feel free to share with your friends!!

 http://www.rafflecopter.com/rafl/display/b5cbf0ec1/
  • There will be (3) winners
  • Each winner wins an 8-pack of AMRAP bars in a flavor of their choice
  • That means each winner can choose Fig Cacao, Almond Honey, OR Cashew Vanilla. 
  • Winners can be in US or Canada

Sickness and the Bitter Cold

I’ve been MIA on here for the past month and that’s mostly because my running has slacked.  I logged a meager 13.1 miles last month.  I was a tad burnt out with running post marathon, but I definitely didn’t imagine myself taking such a long break.  It was not my intention AT ALL.

Post Disney I did get back out there right away and tried my best to stay on track, but then I got sick.  I had a horrible upper respiratory infection and didn’t do much of anything physical for a week.  It worked out fairly well because it was ridiculously cold out here and no one wants to run in that.

After a week of feeling miserable I was on the upswing.  I took a few extra days to feel well and then decided to give it a go.  The weather had warmed a touch and the sun was shining.  It was a great day to put in an easy 3 miler. I felt like I was ready to get back on track with my 3-4 runs per week.  NOPE. My body had other things in mind.

I woke up the next day feeling quite miserable and just like that I was sick again.  This time I didn’t do any running or major cardio for a full week and a half.  By the time I felt fully recovered it felt like a month had passed.  Back to back sicknesses are the worst!

I’m finally back on track though!  I’ve only put in 7.7 miles so far this month, but the numbers will start to climb before the week is up.  I’m even contemplating braving another half marathon on April 6th.  It might be a little bit much, but I think I still have enough of my training endurance left from the marathon so I think I should be able to handle it.  It won’t be a PR race or anything, but it’ll be something to help get me back into the spirit of running.  I do also have the option of a 10K if I find the task too extreme.  I’ll see how I feel in a few weeks.

2014 Fit Goals

With 9 days to go until my first ever marathon I can’t help but think about goals and how awesome it feels to accomplish them.  Last year I set a HUGE goal to run a marathon and began training in July of 2013.

Today, I’m just 9 days away from completing that goal.   I am nervous.  I am excited.  I am READY.  I’ve spent the past 6 months training for ONE race.  The race.  Hell, I have butterflies in my stomach as I type this post.  I can’t believe the time is almost here.  In just nine days (God willing), I will be able to wear my medal proudly and shout “I did it!  I ran a freaking marathon!”

This will be my first accomplished Fit Goal of 2014!  It’s not my only goal though, I have many more and honestly believe that with hard work and dedication I will accomplish each and every one of them.

2014 Fit Goals

  1. Run the entire Walt Disney World Marathon on January 12, 2014
  2. Sign-up for and complete either the Wineglass or Empire State Marathon.
  3. Sign-up and complete a Tough Mudder or similar obstacle race.
  4. Sign-up and PR in at least one Half-Marathon.
  5. Complete at least one unassisted pull-up.
  6. Run faster/more frequently (aim to triple mileage).
  7. Complete 1 round of p90x3.
  8. Sign-up for and complete a few 5k races.
  9. Eat cleaner!  I struggle with this one and often fall off into old habits.
  10. Start biking during the warm months.
  11. Sign-up for the 100 mile Ride for Life
  12. Lose the weight/lose inches–ideal weight=150lbs, size 6/8
  13. Sleep more!
  14. Blog more about fitness! (not really a fit goal, but related–I’d like to make sure to keep you updated on my progress and struggles)

There you have it!   I’m so ready to bust through these goals!  What are your fit goals for 2014?  Are you setting big goals or small goals?