Good morning! 
My day started with a 3-mile run followed by some much-needed yoga. I’m starting to think that last’s Saturday’s IT band/knee pain was due to lack of stretching. I admit it: I’m a chronic non-stretcher. (Why don’t I ever learn!?! 
)
For me, running and stretching/yoga (should) go hand-in-hand (like Running Into Yoga). The first time I trained for a half marathon, I got injured—mostly because I had no idea what I was doing and never stretched. Training for a marathon is a whole different animal, so I’ve tried to do everything “by the books” and follow the TNT training schedule as closely as possible. Unfortunately, my motivation started to wane a bit, so I wasn’t on top of my workouts, which likely led to last weekend’s (hopefully, minor) injury.
Long story short, I need yoga in my life, so I broke out my yoga mat and stretched for a solid 45 minutes.
I enjoy yoga for relaxation and stress-management, but, right now, my body needs it more!
The first 5 minutes of my yoga practice was interrupted by this guy:
Good thing he’s cute.
To guide my practice, I used a 45-minute download called Yoga for Runners from YogaDownload.com. (There’s also a free 25-minute session on the website.) After running, it felt soooo good to stretch and lengthen my tight muscles, especially my hamstrings and lower back.
After my run, I was sweaty and salty (and delicious), so, not surprisingly, the pug licked me to death.
Despite Murphy’s constant affection during my yoga practice, I felt refreshed and renewed afterwards. My legs feel a zillion times better too!
Breakfast
After a quick shower, I hit the kitchen for breakfast and made myself a big bowl of apple crisp oatmeal.
In the mix:
- Old-fashioned oats
- Granola
- Sliced apple
- Soy milk
- Ground flaxseed meal
- Raisins
- Walnuts
- Cinnamon
- Nutmeg
Feel Great Weight
Here’s this week’s Feel Great Weight post: 4 Tricks for Avoiding Holiday Weight Gain.
I’m looking for ideas for my FGW posts! If you have a topic that you’d like me to write about, please let me know!
Wildtree Fundraiser
Just a quick reminder about the Wildtree Fundraiser to benefit Team In Training. Leanne is going to donate 80% of the profits to TNT. That is HUGE! Please consider doing some of your holiday shopping at Wildtree. There are lots of great gifts for foodies!
Question of the Day
What is the smartest fitness advice you were ever given?
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Everyone needs yoga! Whether you’re a runner, non-runner, for stress management, for back issues or just because you love how it feels, yoga is the best. Honestly, it has changed my life. I highly encourage everyone to give it a try! I love how you have a home practice and that you involve Murphy in your routine.
I, too, fail at regular stretching. As far as advice, my mother always told me that I’m an athlete. I never thought of myself as one because I don’t compete in anything. But I do workout 5-6 days a week. Once I started thinking of myself as an athlete I started fueling properly, hydrating better, and actually spending money on quality equipment (sneakers, sports bras, shin sleeves, etc). It really changed everything.
Give your body some rest – best advice ever!!
Dog yoga is the most fun. Leo tries to show off his downward facing dog and out do me. :0)
Tina, I’ve been seriously needing more stretching in my life as well. I’m challenging myself and others to 25 days straight of (at least a little) yoga. Feel free to join us!
http://justcallmesassy.blogspot.com/2010/12/25-days-of-yoga.html
The smartest fitness advice I’ve ever been given is that even something is better than nothing. On days that I am totally without motivation, I keep in mind that if I go to the gym, even for 5 minutes, I am doing something. Once I get myself there, I will almost always stay for a full workout. Sometimes, it’s all mental!
Yoga’s sooo amazing after running. It really helps to prevent injuries or soreness- same goes for any type of exercise!
I’m not sure it’s fitness advice as much as as nutrition advice (but the two go hand in hand, right?). Wish I could remember where I heard it or who told me but…”IF YOU GIVE YOUR BODY WHAT IT NEEDS, IT WILL LET GO.” Lots of people starve themselves to try and lose weight or aren’t eating enough calories to sustain their workout efforts. This puts your body in survival mode and it will hold on to every fat cell you’ve got. If you fuel your body with what it needs (healthy food choices and adequate calories), it will start to let go of those fat reserves because it doesn’t need them anymore.
I don’t know how you practice yoga without being in a class. I get sooo bored.
When I first started training for my first half, a track coach told me that when I get cramps/stitches in my side, to breathe in and out when the foot on my opposite side hits the pavement. So if the stitch is on my left side, I would try to match my breath to my right foot hitting the ground. It really works and has saved me so many times!
Yeah I can’t let my dog anywhere near me when I practice yoga. He goes crazy! He evidently wants to “practice” it himself, because he assumes the play position and refuses to leave me alone for the entire hour or so that I’m on the mat.
I’m a chronically bad stretcher, as well. I agree that it’s crucial, especially when you’re training for a marathon. But knowing how necessary it is and actually doing it are two totally different things
Yoga is the most expedient way to stretch, relax, and feel invigorated, I think!
I know, now I’m paranoid not to stretch from IT band injury, it’s the worst! Haha Murph is so cute.
I need to do yoga on a more regular basis–even though I don’t like it much. I want to run again! Pain free!!!!!
I love yoga not only for the stretching, but because it helps me mellow out so much!!!!
My pugs like to exercise with me too. They seem to think I’m on the yoga mat to be closer to them, not to work out.
Gotta love those pug kisses. For some reason both of mine have slimy kisses. Hopefully Murphy’s not so slimy.
i adore your sweet dog! i have a boston terrier puppy that tries to lick me death if i even so much as sit on the floor
i sure do love him though, so it’s ok!
I miss yoga so, so much. I totally agree that it complements activities like running really well. I used to alternate lap swimming and yoga and my yoga practice was all that kept my shoulders and hamstrings from tightening up for good. Now my yoga mat is waiting for warmer weather…
Would you care to help me out by completing a survey for school?
We’re trying to study ways to improve the yoga experience,
Please and thanks
http://www.surveymonkey.com/s/QGTMH5R
Haha Murphy is too cute! Who doesn’t love puppy lovins?
hi Tina!
i am a huge fan of your blog, thank you! As someone who is struggling to recover from anorexia, your blog inspires me. i cant tell you how helpful it is to see a beautiful and strong woman who has such a healthy appetite for nourishment and for life.
yet, i often feel especially alone during these holiday seasons because so much of the conversation (mostly among women) at holiday parties and gatherings seems to revolve around losing weight, indulging on “naughty foods,” and new years resolutions to exercise like a mad woman to make up for it all. i would love for you to write a FGW post on other things for us women to talk about/focus on besides bashing ourselves for eating and/or skipping a workout. i long to connect with more friends and family during this time of year even though my ‘feel great weight’ is NOT LESS than what it is now. although i think it may be hard to see at first for many women, gaining weight to reach a ‘feel great weight’ comes with many of the same struggles as losing weight to get their~either way, i wish we could ban the talk of ‘feeling fat’ and ‘needing to lose weight’ i dont think that is good for anyone and their are so many more things that are more important to focus our attention on while we have the opportunity to spend time with loved ones. (and noone should be made to feel guilty for eating or choosing to spend time with family/friends instead of exercise)
what can we all do to keep the conversation positive? and how can we shift the conversation if it starts to focus on weight? and how can we deal with comments others may make about our weight?
thank you so much!!
i’m not a stretcher either! i REALLY should though.
I’m usually terrible at remembering to stretch too! And whenever I don’t, I can always feel it in my legs the next day. Hopefully I’ll learn one of these days.
I’ve been meaning to get back into yoga for two years now… these downloads might be just the incentive I need. Thanks tina!
DEFINITELY stretch…every day. I made the mistake of slacking and now, even though my marathon is complete…my (more horrible than ever) IT band pain on both sides is not. I did yoga 3 times this week and it hasn’t helped at all. My other tip is if you are feeling bad pain on your way to the big M, take 3-4 days off, even if you feel like you shouldn’t because of your intense running schedule. It will make or break you being able to get to your marathon!
I really loove yoga and my body definitely needs it but I am struggling to find time for it
So hard to find time for work, cardio, strength training, yoga, cooking, and spending time with friends while also still managing to get some sleep!
I agree with Kell….. I would LOVE to see something that doesn’t have to do with losing weight. We see enough of that plastered just about everywhere. I used to love reading health magazines but won’t pick them up anymore. Enough is enough!
The best fitness advice I have ever been given is to strength train. I use to be obsessed with cardio-only workouts and would get lots of overuse injuries, especially in my knees. When I started weight training and building up my strength it changed so much for not only my physical capabilities, but my overall health as well.
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