Cross Training

I have a confession to make.

Sometimes, I skip my cross-training days.

Now, that isn’t to say I don’t sometimes skip my run days too. I mean, stuff happens, sometimes I’m too busy, too tired, whatever the excuse of the day may be. But I tend to be harder on myself (and ask K to be hard on me) if I miss a run day. Missing a cross-training day sometimes seems… okay. As if it’s optional.

Let’s back up a bit. In case you didn’t know, I’m using Hal Higdon’s awesome novice half-marathon training program. I used it for the Cleveland Marathon half, and I’m going through it again to prep for the River Run in the fall. It’s a great program, which has you do shorter training runs throughout the week, and a steadily-increasing long run every Sunday. It also works in a couple days for strength, which I love. And then there’s the cross. A choice between a short run and cross-training on Wednesday, and a longer period of cross on Saturday.

Hal doesn’t say exactly what kind of cross you need to do. The main point is to give your joints and normal running muscles a chance to take a break from the beating they get when running. So I figured, pretty much a rest day, right?

Until I skipped this past Saturday. My long run was finally a non-trivial distance, at five miles. And when I got my shoes on to run that Sunday, it felt like it had been forever.

It kind of had been. When I looked back at my schedule, I realized my last training run was on Thursday, and then Friday was rest. The point of the cross-training, I then realized, isn’t to work any specific muscle groups. One purpose is that it still trains your cardiovascular endurance. Keeping your heart rate up for long periods of time isn’t easy, and it’s still possible to work on cardio while giving your legs a break. And the second purpose is to keep you mentally in the game. If you run on Thursday morning, and then take a break until Sunday evening, that’s almost four days. Plenty of time to get totally out of the zone.

So, take your cross training seriously! My favorite is biking; low impact, but still works your support muscles that may not get targeted during your runs. Comment below with your favs!

-R

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Munday Runday: Blender?? I hardly know ‘er!

I just bought a blender this past weekend!

I already love it, and I’ve made several smoothies, mostly with what I’ve had lying around. I’ve seen so many great smoothie recipes linked from other running sites and accounts, and I’m excited to be able to try them!

Sorry, my face got cut off in this pic

But hey, why not add to the noise myself, and give you all the recipe for the first smoothie made in my shiny new blender? (please note: all amounts listed are complete guesses approximations for what I really used)

  • 1 cup of Lactaid (you can use milk if you like farting)
  • 1 tsp of chia seeds
  • ½ cup of frozen blueberries
  • ½ cup of frozen strawberries
  • 1 scoop of chocolate brotein powder
  • ½ cup of rolled oats

Place all ingredients into blender. Blend until frozen fruits stop making crunching noises. Serve immediately into a cup that fits it all. Leave blender in sink for roommate.

Hard to improve on that perfection above, but let us know your fav recipes in the comments!

-R

Running While Traveling

Does anyone else just love learning about a new city through running? It’s one of my favorite things to do when traveling. It gives me some time to myself without an agenda, and freedom in new space. Some of my most memorable runs are out-of-town explorations, particularly those that I’ve experienced in San Francisco, Sonoma, Miami, and Nashville. Continue reading Running While Traveling

Munday Runday: Braids

I’ve had many hair styles in the past handful of years, from buzzed pixie to shoulder length and flat (my “Hanson brother haircut” that I complained about for months…). Through some trial and error, I’ve found that there are some tricks to running with wildly different haircuts. What it comes down to, regardless of length, is braids. Continue reading Munday Runday: Braids

City Sights: June

Cleveland Heights Sights

June was a crazy month for me. Between coming off of my three week break, a trip to Las Vegas, and just being summer-busy in general, I didn’t do as much running as I normally would have and what I did squeeze in wasn’t necessarily “adventurous” for me. But, that doesn’t mean I didn’t take in some sights and revisit some old favorites.

June also gave us Clevelanders some serious basketball excitement (which even affected R’s running habits) and if you were downtown at all, you couldn’t go anywhere without seeing wine and gold, Dellavedova’s face, or an “all in” sign. One evening, I found that Cleveland Heights wasn’t backing down on the support either! I stumbled upon Lebron’s face among some beautifully combed grass and trees on an evening run to “my spot” at the Coventry-Fairmount intersection. While this sign was a little out of place to me at first (it’s usually an Indians sign and I guess I just stopped “seeing” it), I realized that this was an awesome show of fandom and perfect for the area. So even if I wasn’t settling onto a barstool to cheer the team on over some beers, I was thinking about the Cavs while I was running!

ALL in CLE

-K


Wooo #ALLinCLE!

Even though the season’s over, it’s fun to get that little reminder of all the excitement we had. Especially now, on the heels of the new contract with Kevin Love! Good move, Kevin – we’ll treat you well here.

With a lot of exciting things happening for the future of Cleveland, sometimes it’s easy to forget all the cool things we have here already. And I didn’t even know about some of these cool things! Case in point: Day Glo!

Screenshot 2015-07-02 11.35.42_edited

I saw this unassuming little sign on St. Clair, around E45th. Probably not somewhere I’d ever be, if I wasn’t running back home from 55th. It was a brand that I recognized, of course, but I didn’t know that they had any operations here in Cleveland. I looked it up, and it turns out they’re headquartered here!

I love that such a household name is really a hometown name. If you look up “Day Glo”, you’ll get the wiki page for “blacklight paint”. They’re the Band-Aid, Kleenex, and Xerox of their industry. Glad to have you guys here!

-R

25th Annual A Most Excellent Race

Sunday, June 28, 2015
~62°F, 9:00am Beaumont School

We really enjoy this Most Excellent Race (this was K’s third year and R’s second)–the benefit of the fundraising and the overall vibe of the event is one of the best we’ve encountered. Everyone is positive and the fact that there is a 10K option is super! Not to mention the course, which is flat, fairly shaded, and shows off some of Cleveland Heights’ scenery, is a nice change from the city scape and hills we so often see.

Continue reading 25th Annual A Most Excellent Race

Munday Runday: Bike!

Hey so K (and E) got me a bike!!

As some of you may know, I don’t have a car to get around with, so this is super exciting. Now, places like Ohio City, Tremont, and even all the way down to University Circle are more accessible.

Most exciting of all though, is that I can bike to work! I love being able to leave when I want and not have to wait for the bus, and just getting some extra miles in before the day starts. Now, the road between downtown and the Cleveland Clinic is pretty flat and traffic keeps my pace slow, so it doesn’t affect my training at all, or so it seems so far. But this biking is starting to put thoughts in my head about other endurance sports – maybe there’s a bi(or tri)athalon somewhere in KRCLE’s future??

-R