wellness

happy hippie holidays at the farm & sending our good vibes to YOU

November 22, 2018

Hey friends, and a very happy and healthy Thanksgiving Weekend to you! I hope this finds you feeling deeply peaceful, reasonably hungry, wildly loved, and a little excited. You know… all the exact opposite feelings of holiday stress. Because these times are meant for JOY, even when life is hard. It’s okay to let stuff go and lean into the celebration.

Today I want to tell you about a special event we hosted at the farm last week, and how I feel like it is already helping me roll gently into the winter festivities. I hope some of the vibes rub off on you, too.

Friday evening, Handsome and I, together with my magical friend Sheila, opened the farm to a couple dozen loved ones for an event affectionately dubbed, “Happy Hippie Holidays.” It was the brain child of ours from over a year ago!

Sheila and I first bonded over a mutual love for both running and holistic wellness, and often our conversations meander over to nutrition and “healthy” recipe alternatives. Well, sometime last autumn we had the idea to host a Christmas cookie exchange party but ask folks to bring more nutritious treats instead of the usual sugar bombs. (No offense, sugar bombs! You have your place in the world.)

We couldn’t do it last year, but this year was perfect. We decided to schedule it ahead of Thanksgiving to inspire folks to reconsider their well being in the midst of what is traditionally a needlessly stressful, overeating, under-nourishing, tension-filled season.

It was the simplest party ever. All we did was invite people to the farm for a simple vegetarian meal and a pot luck of healthy treats, plus outdoor yoga and tai-chi. Sheila volunteered to lead the yoga flow, and my friend Raylene, who is a certified tai-chi instructor, led that. Both were sublime.

Every single day since the event, someone has called or texted me to say how good the yoga felt and how fascinating and inspiring the tai-chi was. Raylene taught us several meditation-type thought framing exercises that I know will help us dissolve those building holiday tensions. (Draw energy from your belly, reorient it, feel the pull of a golden thread up your spine… All so good.)

And I have to say how thankful we are that the weather was mild that day. Perfect temperatures, trace breeze, absolutely gorgeous sunset. With the bonfire blazing we were perfectly comfortable, and by nightfall the sky was inky black to show off the stars.

We had brainstormed several more wellness activities and parting gifts, which didn’t quite come to fruition, but that’s fine. What we enjoyed Friday evening was perfect. Everyone left relaxed and happy and smiling, inspired I think. The other brilliant ideas will keep. (My husband is totally on board for hosting regular, maybe even monthly, wellness retreats here! Stay tuned!)

That above (blurry) photo is of a dark chocolate bark made with a variety of nuts and seeds plus honey. It was a sticky, crunchy, sweet and salty piece of luxury, and I felt pretty good indulging in a few nibbles. Yum. Other treats people brought to share were:

goat cheese truffles with cranberries, pecans, and parsley
shrimp ceviche
pumpkin bread
popcorn dusted with chili powder and cinnamon
banana oat muffins (flour-less and sugar free, still sweet)
walnuts and pecan halves with pomegranate seeds (Thanks Mom!)
vegetable curry with roasted chick peas
and YOGI TEA!!

Sheila and I collaborated on the unusual ingredients to make the Yogi Tea happen. It’s from Adrienne’s website, and it was a huge crowd-pleaser. Delicious! Soothing and energizing all at once. Just like yoga.

Overall the night was simple, nourishing, and peaceful. Our small crowd was a nice mix of both friends and family of all ages. My parents brought our youngest niece Kenzie (she is a dance student and was enthusiastic about yoga!). Our youngest daughter came and mingled so naturally with all of our friends (such a pure joy for my heart), plus she participated in deck yoga, which I later learned was her first time ever! How beautiful that my friend Sheila led Jessica’s first yoga flow, and my other friend Kellie was next to her giving pointers and encouragement.

I was also really happy that so many husbands joined the fun, haha! Since we had billed it as a vegetarian dinner and “please bring your favorite healthy treats,” haha, I got some teasing about what the heck would everyone else eat! Guess what good-looking white-collar hobby farmer grilled a tray of steaks and provided roasted potatoes and broccoli to the guys? It was so perfect. AND several of the men chose to do yoga with us!!

Wellness for all, according to his or her own tastes, ok? Ok. Yes.

I feel like it was a good, gentle, quiet way to step into the winter holiday season. I like having not only “healthy” food ideas in my brain but also some de-stressing techniques in my pocket. Breathing, stretching, visualizing techniques and the reminder to be grateful daily, constantly.

I intend to remember all winter long the sparkling deck lights and stars hanging heavy above us, the feeling of peacefulness and ease, my belly full of warm vegetable curry, and so much meaningful, face to face conversation with good people. It all opened my heart and slowed my pulse. When the holidays try to speed me up too much, when things are suddenly more complicated than they need to be, I will do some yoga outside and try a few tai-chi moves. I’ll eat softer, cozier, more nutritious food and hydrate really well. And I will trade electronics in favor of three-dimensional fun with humans. And I’ll remember that it’s okay to say no and edit details and keep things simple. It might even be better that way.

Happiest possible Thanksgiving to you, friends! I have something else I want to talk to you about, but that will keep too. I hope you thoroughly and mindfully enjoy everything you choose this weekend. Love your people. Give thanks aggressively and let your hearts crack wide open.

Find What Feels Good.
~Adrienne Mishler
XOXOXOXO

motivation monday: october wrap up

November 5, 2018

Hello, and happy Monday! Today I am posting a recap of my October running, mostly for my own records and to distill what went great and where I need some work. Overall I met my (extremely simple) goals. If any of this is useful to you, then Happy Motivation Monday!! If you have some advice for any parts of it, feel free to share. Thanks for reading, friends.

Most Exciting Workout:

Of so many great workouts this month, it was hard to choose a favorite. But Sunday, Oct 14th is it. That morning I ran a mildly fasted (I had eaten well the day before, just no breakfast) and spontaneous half marathon all by myself, at a pretty smooth pace (9:38 average). I didn’t set out to run that long, but it felt great! Every mile felt better and better, and I had some spare time, so eventually, I just went for it. It’s far from my ultimate time goal for 13.1, but considering I did this with no breakfast and no hydration or calories along the way, I’m excited. It gets me thinking of what is possible when I am properly fueled. And I had gobs of energy all day after that! It’s crazy. Adaptions are happening.

Worst Day:

I tried running on the very first day of Shark Week* this month, and I paid the price. My other symptoms had been so mellow leading up to “Day One,” I thought surely a 6- or 7-mile easy day was possible. But I struggled through 2.5 then walked another 1.5 while talking myself out of a pity party. Ha. It’s fine. I went home and poured my limited physical energy into other things and counted my blessings that a difficult run was the worst of my health challenges. Then I moved on with my life.

Longest Run:

Wednesday, Oct 24th: 15 even at Lake Hefner, with Mickey bicycling beside me. This was actually my longest run in several months, and I was pleasantly surprised by not only a steady pace (9:46 average) but by the fact that I was not really tired afterward. Nor was I the least bit sore the next day. Like, overall, it felt just like an average 8/easy day. Big thanks and high fives to my friend for keeping me company!! The miles went by happily, and I got to hear so many great stories about his life. I hope we do that together more often!

Fastest Overall Run:

Early on Sunday the 21st I surprised myself by running a little over 8 miles at an average pace of 8:47. For me, that is pretty snappy. I rode endorphins the whole rest of that fine day, which we spent driving Klaus up Route 66 and doing a little hike, just the three of us. Then we had a very special dinner with our Sperrys, and my heart was so full. (My trick that day was knowing that I only had about an hour to run, so I just crammed as many miles in as possible, then rounded it out to 8, ha!)

Special Meals Worth Sharing Because Food is Fuel:

I continue to favor my weird “warm breakfast salad” over cold protein smoothies for post-run nutrition. Chilly mornings just beg for something cozy, you know? It’s oats cooked with spinach and zuchinni, topped with two eggs. Bam. Love it.

I am also loving big, crisp apples and roasted peanuts, chicken breast sandwiches for lunch, and veggie-heavy soups and pasta dishes at night. Some roasted veggies with sticky rice is great the night before long runs. Yes to gorgeous salad bars, always, and salads at home get topped with warm stuff like roasted acorn squash and mixed with kale for substance.

I cannot seem to eat enough eggs and peanuts the past few weeks. I do not understand why. Oh! And crepes. Jessica invited me over for brunch one day, and along with the most beautiful salad ever, she made us a big platter of warm, thick, chewy, eggy crepes. So perfect and delicious. We opted for savory over sweet that day. I am so proud of her and her cooking confidence and artistry.

Horrible Mistake I Will Never Make Again:

Last Monday evening we were out at a costumed event later than expected and just decided to grab some late dinner at Taco Bell. Taco Bell, friends, around 9:45 p.m. This is not my life.

I ate one of those “power bowls” with steak and some tortilla chips with very very very spicy homemade salsa. It was all delicious, but I had let myself get too hungry. I slept okay then early the next morning tried to run with my speedy friend Sheila. It was not fun. My meal was not digested yet. I had to cut the miles short and walk back to my car. Dumb dumb dumb dumb dumb LOL!

Fresh Running Lesson:

Vertical Oscillation had already been on my mind when I ran with Mickey that day at Lake Hefner. While bicycling behind me, he observed that with each stride I circled up too much (think, Tigger the bouncing tiger, or maybe an elliptical machine instead of straight-forward motion). Mickey offered a couple of form suggestions, which I tried. Immediately my posture streamlined and my next couple of sprints were at my max speed without any extra effort. It just clicked. Amazing! I practiced the toe-roll for several days after that and think it is helping me waste less energy. Thanks, Mickey!

Weather Considerations:

From heavy rain all month to a surprise tornado one day and constant temperature swings, our autumn weather has kept local runners guessing. I braved the treadmill just a few times, enough to see that my boredom endurance is abysmal, haha. I have some serious mind callousing to do, you guys.

Anyway, I am so thankful to have met my October goal with so many days that could have gone very differently. And the season change has been breathtaking to watch. I am not at all complaining. Oklahoma has not seen this much color and such high water levels in many years, and the early morning skies, my gosh. I am in love with it all. Just incredibly thankful that so many miles were enjoyed outdoors, which is my favorite.

Little Extras Still Happening?

Yes, mostly. All month I did the dynamic warm-ups faithfully, and I stretched a little after each run, but maybe not enough. I grabbed 8 baby weightlifting days and about as many yoga sessions, but I could be more disciplined with that. Some core work and deep stretching in the evenings are probably in order, too. It’s just a matter of finding sustainable habits.

Total Miles: 223.1

These miles were mostly easy effort, long run pace, super relaxing, and happy! My October goal was 220, just 10% up from September. It felt pretty effortless, so I am thrilled.

Well over half of my miles were past this exact tree. I watched it change colors every week. So beautiful!

What’s Next? My goals for November are to:

keep my energy way up and my discomforts way down so I can enjoy a month of both running and holiday festivity
eat more mindfully, not like I am in a panic all the time, ha!
run 180 miles (a little step back) including two hard Hansons workouts per week
lift somewhat heavier and more often (maybe every 3 days)
yoga yoga yoga yoga yoga

I am super curious how much progress I’ll see from strength training and coordination drills. After that, I will be a stone’s throw from my “Run the Year” goal of 2,018. Wahoo!!

What’s new in your fitness and wellness universe?

*Shark Week, for this blog’s purposes, shall always refer to a woman’s natural reproductive monthly cycle. And “Day One” is the worst day for me. I feel like you knew that already. But thanks for following the asterisk.

6 running lessons from September

October 3, 2018

Hello, happy October!! Can you believe it? Does it feel like October to you yet? I still keep thinking it’s June, you guys. Our gradual shift in weather is beginning to convince me, though, and I am actually happy about that. I am on board with the ever-so-slightly cooler temps, the terribly slow-changing leaves, and a few pumpkin recipes. I feel grateful for how gently this new season has arrived.

I’m checking in to review fitness goals, etc.

September was a strong running month for me. I feel great overall. And along the way, a few good lessons were reinforced to me that you might find useful, too.

001 Those Little Extras are Actually Big Essentials

I am fully convinced that the following rituals and healthy habits have not only kept me injury free since springtime but have also enhanced my general sense of well being:

dynamic warm-ups before each run (just 5-7 minutes)
deep, slow stretching after each run (breathe light into your muscles, haha!)
lifting weights 2-3 times per week (at MOST, and I am talking BABY weights, for maybe 20-30 minutes per session)
doing focused core strengthening and one-leg balancing moves when the mood strikes (your core includes a lot more than those flat upper abs, haha! Get strong in your lower belly, hips, & glutes to see a major improvement to running power as well as foot health.)
running in a fasted state more often but replenishing with a lot of nutrition pretty soon after a workout
spreading protein more evenly throughout the day
foam rolling my legs and massaging my feet while watching tv at night
YOGA (although I only did it a few times this past month, every time I did yoga it felt luscious and I was reminded to do it more often)

please enjoy my messy weights corner of the laundry garage xoxoxo

002 Adaptation is a Slow, Beautiful Process

What fun that some things that used to be difficult for me, now feel way easier. I am in love with that rush of energy from sprinting an 800m repeat until I can barely feel my feet, or of completing a solid tempo run with energy to spare. Chipping away at a mileage goal is great, but feeling the actual differences in my body is the big thrill. Not too long ago I was scared of certain SOS workouts that I now get excited about. And this will sound ridiculous, but the stronger I get, the higher up to my hip bone I can feel those long leg muscles. That’s crazy. Ha.

003 Quality of Thought is Just as Important as a Healthy Diet

I cannot tell you how many times last month I was having a pretty great run and nonchalantly allowed my thoughts to slip into a sad memory or a frustrating life problem or melodrama, and my body nearly shut down. My legs suddenly felt heavy, my heart rate spiked, and I became hyperfocused on my Garmin, which (naturally) was giving me lots of negative feedback, and it all would make me crazy for a few minutes.

The funny thing to me is that, sure, running is not always about performance. Often we get out there just to feel better emotionally. And on those, days, I might let my heart and mind wander a bit more and indulge in some crying while sweating. But even then I do try to reign it into a prayerful conversation with God, rather than just have a pity party. And on those days I make sure to set the intention of “slow and easy, mellow effort, low heart rate, focus on relaxing.” It helps.

On the days I need fast intervals or just want to feel strong and capable, I focus and keep my brain in a very happy lane. I keep the reigns pretty tight on my imagination and also select music and podcasts carefully to avoid a surprise bummer.

004 Inspiration Beats Intimidation

My friend Robin gently reminded me of this a few weeks ago. I have a good, natural tendency to cheer other people on with their goals. It feels great to me and also helps me stay connected to loved ones, like my little brother who recently crushed his half marathon in DC!! And I just love learning from other people’s journeys.

But since I am not personally racing any time soon, and also I am not the caliber of runner most of my friends are, I will sometimes get that dreaded “FOMO” and start thinking loser thoughts about myself. Robin helped me restore my positive attitude. She gave me the vocabulary to draw inspiration from others, rather than allow myself to feel intimidated but their accomplishments.

I love that. And I love Robin.

005 Small Efforts Add Up

This past month I ran a total of 205 miles, but never more than 13 in one day, and I stayed plenty busy the rest of my life too, while not running, ha! The month felt really easy. I think it’s noteworthy and exciting that we can gently increase our running volume each week (each day) while staying active, productive, healthy and happy in the rest of our beautiful lives. For all of September, I never once felt so drained that I could not do my housework, farm stuff, gardening, or hanging out with loved ones. I’m thankful for that. Just a good reminder that a little extra each day, especially at an easy pace, adds up.

006 Gratitude Always

Every single run, even the ones when I tripped and bloodied my knees and elbows, ended with giving lots of thanks. And I think it matters.

Thanks for every single mile, for the health and strength to do it, for the freedom and safety, for the financial means to buy good shoes and have a car that drives me where I want to run, for the abundance of time to do something I love that greatly enhances my health, for the emotional release of it all, the mental sharpness and alone-time therapy running provides, the weather and scenery, just everything.

Sometimes after a run, I would thank God for answering my worries about a family member or for urging me to do something that day which maybe had not been on my radar yet. He talks to me, and I feel connected in these solitary hours. I am super duper, very extremely thankful.

What do you think of these lessons? Do they ring true for your running or for some other part of your healthy life?

October has already started strong for me, with a 10-mile easy run yesterday and 8 miles with my friend Sheila today, which included a really fun fartlek workout and breakfast together afterward. I am excited to chase a few goals leading up to Halloween, and the “run the year” finale is well within reach.

I have no idea about races any time soon, but whatever life brings I’ll hold these seven lessons close along the way.

Happy Running! Happy Everything!
XOXOXOXO

friday 5 at the farm: yoga mantras by adriene

February 2, 2018

Hey friends, happy Friday AGAIN. And happy first Friday of a brand new month. And Happy Groundhog Day! According to tradition, we are supposed to expect six more weeks of cold weather. However. If you’re curious about what the Almanac has to say, read this. Our long-range forecast sounds ok.

Either way, it doesn’t matter. Time flies so quickly that all we really have to focus on is making the most of Every. Single. Day. If we fill them with enough Love and good things, six weeks can pass as beautifully as two.

Carpe the Diems, warm or cold, rain or shine! Gratitude in every circumstance, right? Count it All Joy as my husband says.

Okay. Speaking of gratitude, I just wrapped up that luscious month of daily yoga practice with Adriene, having completed her new series called TRUE, and I adored it. She teaches, inspires, and just invites you to promote your own well being in deeper ways.

For a Friday 5 this week I want to share some of my favorite mantras she offers on repeat.

“Tap into that inner smile.” This is better than faking happiness. It’s a private affirmation, and it can be a wellspring of energy, especially on days when it seems easier to be down. There is always joy available.
“Breathe in sync with your movement.” For me, this has everything to do with mindfulness as I work around the farm. It helps me continue praying while staying connected to the animals or the task at hand. It also helps a lot with running.
“Set your hands with a particular kind of love.” This calms me down when I try to do too many things at once. It reminds me to focus and be deliberate.
“Find freedom in the form, escape the pose.” Such a friendly, healthy nod toward individualizing any plan, any structure in adult life. This also serves as a reminder to pursue the marrow of any project, the deep meaning and essential benefits, not just the outward appearance of completion.
“Find what feels good.” Probably the line for which she is best known, and with good reason. I dare you to find an aspect of daily life where this doesn’t help.

Don’t you love these?

Something funny thing this past month was that so often what she offered as a meditation on any given day happened to really line up with that day’s Bible devotional (I’ve been reading Jesus Calling by Sarah Young). The echoes have been soothing. Fortifying.

Sad to think that so many years ago the internet was filled with warnings about how yoga contradicts Christianity.

How unfortunate to miss out on the harmony between body and spirit.

Morning glory vines doing some refreshing twists… xoxo I am excited to see this green again!

Ok!

If you have ever done yoga with Adriene, you probably have your own favorite mantras, so please share them! Did you follow a month of TRUE? Which days resonated with you, or did you discover a new pose or meditation that was magical for your body or spirit?

Have you decided to stick with a daily yoga practice in February and beyond? I have for sure. Everything about it feels sublime.

Don’t fret over the groundhog. Just get stuff done and be happy.

And do more yoga.

“Let us be full in whatever posture it is we are doing,
Just as we should be full in whatever we do in our lives.”
~B.K.S. Iyengar
XOXOXOXO

marathon monday: why the hansons plan & recapping january

January 29, 2018

They say to never judge a run by the first few miles.

Never judge a week by how Monday goes, either.

I’m adding to this wisdom: Never judge a training cycle by the first few weeks. Because life is crazy, and sometimes the first few weeks of an eighteen-week plan need to serve other purposes in life, like bouncing back from an especially heavy holiday season.

This has been the case for me lately. While I’m deeply grateful for so much that has happened since life changed in November, it has been physically and emotionally draining. And our family life continues to be filled with uncertainty, so sometimes I lace up to run barely able to walk.

I needed much of January to feel like myself again, and certainly running helped. But I was just logging slow miles and crying a lot.

Anyway! What I’m saying is, the warm-up is over. It was good. And I am so glad I didn’t give up yet because this past week delivered a kind of a breakthrough that has me thinking about setting a very concrete and exciting goal for this year’s Oklahoma City Memorial Marathon on Sunday, April 29th. Time to get to work.

Why Hansons this time? In short, because the feedback is compelling. Since last summer I have read so many personal testimonials from competitive and recreational “age groupers” who used this method to become stronger runners who reach their time goals without dieting, without gaining weight, without getting injured, and without feeling burned out. Hansons runners are passionate and openly celebrate not just their success but also their health and happiness along the way. (Weird, right? To do something you love only to suffer unnecessarily along the way?)

Some of these folks I stalked online are competitive racers, which I admit is something fun to think about. But all of these runners want to run well and discover their own potential. That is for sure me already. Remember back in 2015 that I said I wouldn’t run another marathon until I believed I could do it “clean and strong?” No more dieting. No more sloppy, half-hearted efforts. No more hitting the wall and crossing the finish line in tears.

Well, this plan’s mileage already feels great. I’ve been building up that much since late autumn and it is satisfying overall, even before playing around with paces, which really is where the magic hides. I’ll share in the week five recap below, how the method is already helping me see results.

Besides the promise of improvement, I am smitten by the science here. It just makes so much sense. Chapter by chapter, the book explains what happens to your body over time as you provide it new challenges. It details the muscular, cardiovascular, and even cellular adaptations you make from week to week, and why each different workout is useful and important. It helps you visualize the draw of energy and the power of speed, the glide, the transfer of oxygen, and more. It’s beautiful, really. Reading each chapter then recalling key sentences while running, I can almost feel my body responding.

I am following the advanced marathon plan. If you are interested at all, please read the book. It’s fascinating! Until then, here are some key differences this plan boasts over others:

Higher weekly mileage, which is fun and satisfying, but most of those miles being easy effort (from 38 on week one up to 62 just before your race)
No long runs over 16 miles, even during peak, so fewer days lost to long hours on your feet, plus fewer days lost to extended rest and recovery
More “Something of Substance” workouts, which train you for strength, speed, and tempo running
Less of a taper, which in my mind mitigates race-week nerves and more importantly trains you to run under mildly exhausted conditions, called “accumulated fatigue.” This gets your strong for the second half of your marathon. No bonking!
Goal-specified training. I LOVE THIS!!! The Hansons plan helps you pinpoint specific paces for a long run (used to be my favorite, that might be changing), tempo run, easy days (surprisingly slow but luscious), and speed intervals (adrenaline!!). And it all helps you approach your race intelligently to finish in the time you want.
Race well and discover your potential, above just finishing. That’s the bottom line here.

My January so Far:

My mind and body have needed this past month to recoup. I am grateful for the time and resources to run most days each week, eat good, nutritious food, and rest well. The weeks since January 2nd have been fruitful in many ways.

Lots of warm winter salads loaded with vitamins, carbs, and healthy fats! Yes, please.

Week One: The plan asked for 38 miles and I ran 34 due to our extended break. Those were all slow and easy miles, letting the emotional holidays drain away. I also joined a luscious yoga series and started reigning in the treats. Shark Week for me was that week, and I complained about that a little in my training log, ha. (Ladies will agree with me that hormones can greatly affect running. That’s a whole topic for another day!)

Week Two asked for 41 miles, which I ran greedily, plus 0.61, haha! More yoga. My body felt better that week, but still no Something of Substance (SOS) workouts yet. This is where the self-compassion comes in, the part where I forgive myself for not pushing it because at least I got the time on my feet (TOF). It’s all contributing to a strong base like I had back in October (passed my 200-mile goal that month). A couple of weeks of easy movement and time to think also helped me shed that holiday bloat and heaviness. Overall I felt pretty good.

Week Three That week I ran 45.77 miles, just almost exactly what the plan called for (45). I did attempt one sloppy speed session of my own design, just a very casual “fartlek,” and honestly you guys, though it was nothing to brag about performance wise, it felt amazing. I had so much fun! Like a little kid, giggling and running and feeling perfectly free and happy. I am always amazed by days like this because so often people talk about how much speed work hurts. Surely down the line, I will learn how to work my body so hard it does hurt. But for now? For now, the speed play is fantastic. Anyway. Week 3 I kept up with daily yoga and focused on eating more vegetables and protein than anything else. Sleeping rough, also lots of bad dreams due to some emotional stuff. I’m looking forward to the gardening season and to cranking up mileage so my body is too exhausted to lay awake at night.

Week Four I missed one entire day this week due to extreme winter weather (my treadmill is a goner), and another day I did a shorter run than planned due to some special family events, so the prescribed 46 miles got whittled down to 36.31. I forbade myself from making it into a big deal because life is full and good and in the scheme of things, missing 10 miles this early in training is fine. Okay. Moving on. Winter is almost over! : )

A Quick Word About Paces: I hesitated for months to ask anyone for help in pinpointing my correct paces because I felt ashamed of my abilities. It was a lot like discussing weight or age, ha! Which is both silly and a double-edged sword. You will always find running friends who are faster, and you will always find running friends who are slower. So why waste a bunch of energy comparing? It does not matter. Even in competitive groups (which like a dork I have to remind myself I am not in), you have to focus on your own health and your own journey, staying happy and grateful for the current season you’re in.
When I finally reached out for some guidance, I was pleasantly surprised by how encouraging all my local friends and volunteer coaches in the HMM group were. The concept here is to discover your running potential and make measurable progress for yourself, relative to your own starting point. It’s definitely a long-term vision kind of thing, which I love love LOVE. I love it so much, the promise of running and improving for many years. That said, here is the list of paces I am following day by day for this training cycle. Huge thanks to Paul in our local HMM group for spending his time calculating these for me:

Week Five: Shark Week again. Thankfully my symptoms were mild this month, and for extra credit, the worst of all days happened to land on Wednesday, a planned rest day, ha! So no running. Just lots of rest and yoga and easy housework like ironing my husband’s shirts and sewing a few things. Overall this week, the plan called for 49 miles, and even taking Wednesday off it was easy to hit that number. I ran a total of 52.66 miles, including three true SOS workouts! The highlights of week 5 were running my first speed, tempo, and long run days at prescribed paces (see above). Each effort was completely different, and each one felt amazing. Seriously so much fun. After the long run especially (12.54 miles at a smooth and effortless pace of 9:29) I walked away feeling shocked that my body could move like that, keep that momentum, and feel strong and comfortable the whole time, with gobs of energy to spare. This is not what I am used to, you guys. I dare say this method works.

As I hit publish on this very long post (thanks for hanging in there), I have made a good start on Week Six with six easy recovery miles (41 to go) and some yoga. Whether I commit to the April 29th marathon is still a big question mark, but either way, I will certainly be enjoying the process. And I will post here on Mondays and on IG a little to track my progress.

Have you tried the Hansons method yet? What were your results?

Are you doing any fitness challenges for January? Anything you plan to stick with in February? What feels amazing to you lately? I would love to know. Everyone is different, and it’s so fun to hear how people discover health and wellness.

Take care of yourselves!!

“Comparison is the Thief of Joy.”
~Theodore Roosevelt
XOXOXOXO

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