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bestapplicationknow · 8 months

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Stay Active and Healthy: Winter Workout Tips for the UK”

Welcome to the world of fitness, where each workout brings you one step closer to becoming the best version of yourself. Whether you’re a seasoned fitness enthusiast, just starting your journey, or somewhere in between, this blog is here to be your trusted guide, your source of inspiration, and your companion on the road to a healthier, more active life.

As winter descends upon the United Kingdom, it’s easy to succumb to the temptation of hibernating indoors and letting your fitness routine take a backseat. However, staying active during the colder months is crucial for your physical and mental well-being. In this blog, we’ll provide you with some practical winter workout tips to help you stay active and motivated throughout the UK’s chilly season.

Embrace Indoor Workouts

The UK’s winter weather can be unpredictable, with frequent rain, wind, and occasional snow. To avoid the hassle of battling the elements, consider shifting your workouts indoors. Joining a local gym, participating in fitness classes, or setting up a home gym can all be excellent alternatives to outdoor exercise. Indoor workouts not only keep you warm but also provide a consistent environment for your training.

Layer Up

If you prefer outdoor workouts, layering is key to staying warm and comfortable. Start with a moisture-wicking base layer to keep sweat away from your skin. Add insulating layers to trap heat, and finish with a windproof and waterproof outer layer to shield you from the elements. Don’t forget warm accessories like gloves, a beanie, and a neck gaiter to protect your extremities.

Choose the Right Footwear

Invest in a good pair of winter-specific running or hiking shoes with proper insulation and traction. These will help you maintain stability and warmth, whether you’re jogging through a park or hiking up a snowy trail. It’s essential to keep your feet dry and warm to prevent frostbite and discomfort.

Adjust Your Workout Routine

Shorter daylight hours can make it challenging to exercise during the UK winter. Consider adjusting your workout schedule to fit the available daylight. Early morning or lunchtime workouts can be great options. Additionally, if your workouts usually involve long runs or hikes, try incorporating shorter, high-intensity interval training (HIIT) sessions to maximize efficiency.

Stay Hydrated

It’s easy to forget to stay hydrated in colder weather, but it’s just as important as in the summer months. Cold air can be dry, and you may still sweat during your workouts. Keep a water bottle handy and drink fluids regularly to stay properly hydrated.

Warm-Up and Cool Down

Warming up before exercise and cooling down afterward becomes even more critical during the winter. Cold muscles are more prone to injury, so dedicate extra time to warm-up exercises like dynamic stretching. After your workout, stretch and cool down indoors to prevent muscle stiffness in the cold air.

Buddy Up

Winter workouts can be more enjoyable and motivating when you have a workout buddy. Find a friend who shares your fitness goals or join a local sports club or fitness group. The social aspect can help you stay committed and make the experience more enjoyable.

Stay Safe

Be mindful of your surroundings and your safety during the UK’s winter season. Ensure you’re visible to others when exercising outdoors by wearing reflective gear, and avoid slippery or icy paths. If the weather becomes too severe, don’t hesitate to postpone your workout or switch to an indoor option.

Don’t let the UK’s winter weather keep you from staying active and healthy. By following these winter workout trainer tips, you can maintain your fitness routine, boost your mood, and ward off the winter blues. Whether you choose indoor workouts, layer up for outdoor activities, or adapt your routine, staying active in the winter can help you stay fit and motivated throughout the season.

#free workout apps #best ai fitness apps #home workout apps #best guide worouts

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dionnecox0576-blog · 5 years

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GYM FITNESS - a Short Overview

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Paying too much for coverage and not having enough coverage could be a familiar scenario for a number of the residents in the united states. Exercising is one thing which is on everybody's wish list. People hearing your alarm don't always respond as they don't wish to attack the burglar.

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mathematcs · 7 years

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hello and welcome to my first studyblr post!! i’ve seen a ton of these around, but not many have all the tips i’ve learned throughout high school. i go to a private preparatory school and i’m top 5 in my class and i lead many extracurriculars. last year was the CRAZIEST year of my life, but with a certain mindset & only a few all nighters, i managed all A’s in all advanced courses. So, here are the tips i’ve learned!!

write stuff down!!!! i know it is the most obvious thing, but writing down anything you need to remember, whether that be homework, tests, quizzes, events, due dates, reminders…anything! checking off these things at night is so satisfying and you won’t forget anything important. when i’m in the #zone, my mind often thinks of stupid questions/thoughts. I’ll jot these questions/misc. thoughts unrelated to what i’m focusing on to come back to later and explore!! (for example, i was doing an frq for econ and i thought of doing this post, so i wrote it down in my journal.)

organization. there are so many masterposts out there to help you with organization. my method included binders & comp. notebooks.. that’s about it! i’m not very organized

get to know teachers. this is probably what helped a lot my junior year. not only is maintaining good relationships with teachers good for you, it can be beneficial to your grade as well. when you make friends with teachers you always have someone to talk/rant to & they always give you the inside gossip about teachers/other students. have coffee/lunch w them, or talk about theories from the class they teach. they give you a lot of perspectives on the course and cool ideas!

manage your time. again, another broad statement. but what i did every night kept me sane. my schedule every day after classes (including saturday) was:

practice until 5

extracurriculars until dinner (6:30-7)

minimal homework until done (usually 1-2 hours)

study for 1+ hours if needed (8-9 pm)

enjoyment time (at least 30 min)

while this may not be a lot for most people, it was a lot for me and i needed time to make myself happy. school and friends make me happy, but so does alone time. putting this minimum of 30 min a day (if i don’t fall asleep before that) really helped me get through demanding courses because i had an incentive. this schedule also helped me avoid procrastination!! ALSO, I prioritized like hell. Honestly, if homework was a completion grade, I wouldn’t try at all unless i needed the practice. Same goes with classes. the ones i had high A’s in, i would sometimes sacrifice a homework grade in order to get enough sleep or study for another test. while this is not the most ethical way of doing it, it helped.

Avoid procrastination. procrastination is your worst enemy. I used to be so bad, but now i’m getting better. this is key. in order to beat procrastination, you have to have self discipline. simple as that. get inspired. for many of you, it’s your studyblr community, for me it was for personal pride and competition. you must execute to get the job done. it will be worth it in the end.

do the little things. put away the phone. put music on if it helps. stretch a little. get some water. get as content and comfortable as you can when you study.

SLEEP!!!! that’s all i can say. sleep sleep sleep. it’s important. i know life is busy, but make time for sleep if you can. mental illness is a bitch, and sometimes it can make falling asleep hard. i know. just try your best & that’s enough. anytime i had free time during the day, i slept. nothing is more important than sleep, and if i didn’t get at least 8 hours of sleep the night before, i tried to catch up as best as i could. your brain needs a break to refuel and you will feel refreshed the next day.

Eating healthy. i rarely see this tip around (maybe i’m not searching hard enough) but i think it’s important. eating healthy is excellent for your brain function & body function. it’s hard, especially in college, to have to motivation (or money) to make your own dinner, lunch & breakfast everyday. but. it’s. worth. it. i can’t stress this enough. i feel more awake and energized at school and workouts and your body has to have these nutrients to keep functioning well.

Exercise. gross i know, please don’t hurt me, but exercise goes right with eating healthy. the better you feel about yourself, the better you will do in school. simple enough. you will have more motivation, energy, and happiness with a good diet and exercise. running daily and occasionally swimming gets me though the week, and while sometimes i don’t want to workout, i always feel good in the end. find something you like doing and stick to it. try to work out 3 times a week. after every workout, i am always motivated to study

UNDERSTAND THE MATERIAL. it’s so obvious, but so many people just memorize. while you have to memorize any new thing you learn in the beginning, there is a time when you must apply what you memorized. you must actually think about why this term/concept is what it is based on memorized facts. you must see the whole picture and how little things relate and why they do. last year i realized this and it worked wonders. for me, if i understood the big picture, i knew the facts by heart. it dawned on me that you must train the mind to think. when going through notes, quizzes, tests, and studying i always asked myself why is this important and what it relates to. retention. is. key. understanding, and not memorizing facts will help so so much!!

STUDY BUDDIES. i can’t stress enough how much this helped me. coming from a boarding school, it’s easy to work on homework with friends all the time. to review for a test, my friends in the class would all meet and discuss the material. i’m an auditory learner, so this worked 10x better. what i’ve learned is that if you can teach it, you know it. when i could explain concepts to my friends, i knew i didn’t have to study that. if questions came up when i was trying to discuss my line of thinking, i revisited my notes and tried to understand why i didn’t get it. if we had study guides, we would all do the question and discuss why we got our answers after. for me, discussion is the best way to get new perspectives and ideas as well as understanding the topic better. (i also love talking so).

ask questions. even if its stupid. even if you’re just curious. always ask them.

study environment. outside (if it wasn’t terrible weather) is where i love to study with friends. if it is snowing or raining, i go to the library or a local coffee shop. it really just depends on my mood. find an area where you feel the most productive!

#studyblr #study tips #studyspiration #studyspo #student #studyquill #elkstudies #studylustre #emmastudies #kaisdesk #rhubarbstudies #biolcgy #studyplants #soymilkstudies #liaability #mine

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junker-town · 4 years

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50 miles by foot: Time for a run

With a training cycle complete but no race to run, finishing the journey alone is the only option.

For reasons of safety and efficiency, I usually do my speed workouts on flat non-technical terrain. There’s no sense in catching a toe and landing flush on my wrists just to get in some strides.

Yet, deep into this training cycle I was starting to feel adventurous. My training had been on point, and every run seemed to come alive with new possibilities. Rugged trails that used to be daunting now seemed routine, and my speed (long dormant) was returning to levels I hadn’t experienced since my days as a road runner.

One morning in March, I headed off for a speed workout feeling strong with one thought in mind: it was time to put it all together and run fast on a tough trail.

There are some runs that take a mile or so to get into the flow and there are some that just start that way from the very first footsteps. This was one of the latter days. These runs are magical experiences, not to be taken lightly or for granted.

Gradually, I began to increase my pace from a nine-minute per mile warmup to eight minutes to seven and finally down around 6:15 where I lived in that ethereal bubble of pure, unconscious speed for as long as I could sustain the pace. Then, after a short cooldown jog, I did it again and again until I had knocked out a half-dozen intervals over rolling hills and unforgiving rock.

A feeling of pure bliss washed over me, my mind and body locked in synchronicity. As I jogged back to the car, I felt the warming glow of the first real sunshine of the impending spring. Everything was just exactly perfect. Later that day, my son’s school closed down amid the initial stirrings of the Covid-19 crisis.

Every training cycle carries with it the implicit need to overcome adversity. Runners are training not just their bodies, but also their minds for race day. Being able to roll with the punches is as much a part of training as racking up miles and vertical counts.

During the last four months, I trained through snow, ice and freezing cold rain, all the while managing injuries and illness, fatigue and burnout. There was nothing I could do, however, to prepare for a pandemic.

Along with everything else in life, my training was thrown into upheaval as I struggled to make sense of our new reality. With my wife working from home and my new duties as a part-time kindergarten teacher, I no longer had the luxury of time for two-hour morning runs. The trails, which used to be open and inviting for solitary exploration, were now clogged with people and ever-accumulating piles of trash.

At first, the act of running was seen as a justifiable and necessary diversion during the pandemic. Then it felt almost like an act of defiance simply to leave home and expose myself to the danger of an invisible menace. Lately, I’ve begun to feel like a pariah as unproven theories float about like so many infectious droplets, poisoning any hope of enjoying a peaceful morning run without the harsh glare of judgment.

Like everyone else, I’ve been irritated by joggers huffing and puffing past me with no warning. I have also become angered by clueless walkers unaware of their surroundings and bikers speeding past like they’re training for the Tour de France. It’s hard to feel like we’re all in this together when every encounter brings anxiety and fear.

I have tried to set a good example by calling out my presence ahead of time and stepping off the trail to let others pass. I’m in no rush, I remind myself, even though I am trying desperately to finish my run safely and get home in time for work and the school day to begin.

Occasionally, those gestures are acknowledged and reciprocated. More often, it seems, they are ignored.

Photo taken by the author just before receiving word that schools and offices were closing.

Early in the morning of Easter Sunday, I set out for a 10-mile out-and-back on the Battle Trail in Lexington. It’s non-technical and wide open, one of the few places I run where I can completely zone out and simply flow with whatever the day brings.

I saw a white-tailed rabbit and a red squirrel along with blue jays, cardinals, turkeys and more rabbits. There were also dozens and dozens of people at a time when I typically might see three or four, total. I tried to stay in the moment, but left feeling stressed and wrung out.

Running Battle the Sunday before my race has been my final training run for as long as I’ve been competing in endurance races. It’s normally a chance to reflect on the miles and months of work while beginning the process of building my mental approach for race day.

Over 16 weeks beginning in mid December, I put down 650 miles and over 75,000 feet of climbing and descent. My GPS watch tells me that I spent more than 100 hours running on trails. All those numbers are career highs, and I don’t think I’ve ever been more physically prepared for a race than I am right now. Mentally, I’m still trying to get to a place of peace.

My April 50K was canceled, but I’m going to run it anyway. I’ve been doing weekly long runs on the course since January, so I have a good feel for the logistics and terrain. It will have to be self-supported, but all my long runs are solo, so that shouldn’t be an issue. The trunk of my car makes for a fine aid station.

I’m going to pick a weekday when the weather is conducive to a long day on the trails, but not too nice to minimize crowding. I’ll start early in the morning before the sun comes up and put my headlamp to use. In the absence of other runners or supportive volunteers, I’ll have to keep my own pace and provide my own motivation. My family may or may not be there to greet me at the end.

All of this feels a little bit selfish, but it also feels necessary. The trails remain open for the moment, yet I don’t expect that to last much longer. I don’t have anything to prove to myself, or to anyone else with this run. This is just something I need to do, and in the spirit of community, I’m making a donation to a local food bank and homeless shelter in honor of my run.

Thank you for reading this diary. Like running, it’s been a necessary indulgence. Your support will sustain me as I set out alone to finish this journey.

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entirebodyexercise · 4 years

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Coach Culpepper: 3 Tips for Optimal Winter Running

Adjust to the unpredictable winter season climate as well as keep your training on track.

Most joggers think about winter season as a period to "simply survive" versus a season that could be inspiring or encouraging. There are certainly some athletes that like running in the wintertime as well as locate complete satisfaction in toughing out the extreme problems. I can value this facet as well as enjoy the privacy of a run in the snow, yet I'm more of the "just make it through it" kind of way of thinking.

Whatever your stance, there are ways to get one of the most out of your time as well as initiative, enabling you to enhance your wintertime training. Living and training in Boulder, Colo., I've sustained my fair share of challenging problems, albeit absolutely nothing like various other things of the nation. For many years I've found out to be innovative as well as utilize winter season as a time to proceed training properly so I could come via fitter, much healthier and ready for the springtime racing season.

Don’t Fight It

Runners normally don't intend to alter their training schedule whatsoever. Many of us have a home window of time that we have actually alloted for our workouts, in addition to a regimen that permits it to match our everyday lives.

Winter needs versatility, relying on the problems. Changing your schedule to make up winter weather condition will certainly permit bigger returns over the whole of the season. Certain, there are times when you will still go out there and obtain a run in also if it involves running in the rain, snow or a chilly wind. With some compromise, you could maintain your health and fitness advancing as well as remain fresher both physically and emotionally. Modification the moment of day you go to capitalize on the finest window weather-wise and/or where you go to guarantee you have safe footing or blockage from the wind. Often transforming your workout from a quick period session to a much more controlled fartlek or tempo run can be the solution. Be nimble when it pertains to where when you run and also the sorts of exercises you do during the wintertime.

Good Footing Is Key

Another fantastic means to guarantee you maximize your winter months training is via discovering the most effective ground feasible. Operating on jam-packed or unsafe snow, uneven, frozen ground or also gravel left over when driving can bring about injuries. Discovering completely dry and also risk-free footing must be your very first thought if you have a future or harder exercise prepared. Continually operating on inadequate ground can cause settlement, straining one muscle mass team or pelvic placement issues that can create a wide variety of problems. You are better off waiting up until later on in the day or driving a little bit farther out of your means to obtain on safe ground as this will also permit a much more efficient as well as secure workout.

Go Inside

Runners have different sensations about treadmills, some will leap on one a couple times a week without time out, while others prefer to skip their run altogether. Finding a healthy equilibrium in between interior and outdoor operating is essential to prospering during the winter.

Treadmills are not far better than the real point, but when the weather condition is not working together or footing is bad, a treadmill workout could be the very best option. We get some rather huge snowstorms in Rock, as well as every winter season I do a handful of workouts on the treadmill. Without question I get more physical advantages from those interior treadmill sessions than if I were slipping around outdoors. Psychologically, I discover that I also gain from not needing to brave the components as well as defeating myself down mentally. I really such as speed exercises better on a treadmill than a simple run on them. Rotating in between faster as well as slower rates makes the time pass quicker as well as maintains your mind occupied. It can be a love-hate dynamic, yet involving terms with needing to run inside on occasion could make a big distinction over the wintertime months.

****

#exercise #fitness #health #health and fitness #treadmill workout #workout #workouts

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chadhowsefitness · 7 years

Text

New Post has been published on Bringing Back Manliness | Alpha Male | Chad Howse Fitness

New Post has been published on http://chadhowsefitness.com/2017/10/stay-fit-in-the-winter

7 WAYS TO STAY FIT IN THE WINTER

With the changing of the seasons comes the inevitable end to your outdoor workouts. This can be a daunting realization, especially if you’re trying to avoid the gym. So how do you move outdoor exercise indoors? (Read This: Becoming a Badass with Bodyweight Workouts)

Fortunately, plenty of fitness pros before you have had to face the same challenge, and they came out just as fit when spring rolled around. The same dedication you show now will be required, but your workouts will be just as rewarding, both mentally and physically.

Here are 7 of the best ways to stay in shape, even when it’s freezing, snowing or raining outside.

1. Take the Stairs

Chances are, your outdoor summer workouts incorporated lots of cardio. It’s easy to do cardio outside. You can run, cycle, skate, swim, surf, hike, play beach volleyball — the possibilities are pretty much endless.

Once it’s cold, though, these activities become much less enjoyable, and you might find yourself skimping on heart-pumping cardio, despite the benefits regular cardio workouts can have. This winter will be different, though, once you take your workouts to the stairs.

Whether you have a multi-story house or live in an apartment building, you probably have at-home access to stairs. Simply taking the stairs – especially if you live in a top-level apartment – can fire up your legs and get your heart racing. If you only have one set of stairs, running up and walking back down can be a great interval-training exercise.

If that’s too easy – it might become that way with practice, too – try sprinting up the stairs, taking every other step, or doing a set of jumping jacks once you reach the top. We promise, you will be sweating by the end.

2. Build a Home Gym

Don’t worry. Outfitting your home with its own gym won’t cost you an arm and a leg. In fact, with careful planning and purchasing, you might find this to be incredibly budget-friendly — and a resource you use year-round.

youtube

Everyone’s home gym will have to have different equipment, it’s essential to choose a corner or room where you can install a mirror. It’s the most important part of your at-home gym because it allows you to watch yourself and make sure each rep is done with the proper technique so you avoid injury or strain.

Once that’s finished, think about the way you exercise. A high-intensity interval training workout might require that you only have a mat. Weight-lifting routines will, of course, require various dumbbells and perhaps a bench or stability ball. Exercise bands are also a cheap option to provide resistance for muscle-toning moves. With just a few investments — weights, mat, bench — you probably wouldn’t even set yourself back as much as a year-long gym membership would cost. You can even use things that you may already have, like gallon-jugs for weights.

3. Pop in a Workout DVD

Hear us out: Workout DVDs are no longer what they used to be. You won’t have to don a leotard and keep up with an 80s aerobics instructor. Instead, you can get some a great toning or high-intensity cardio workout all with a disc.

There are several tried-and-tested DVDs deemed great for men who want to work out at home, so you don’t have to go with a trial-and-error approach to your fitness routine. Instead, you can rest assured that what you buy will help you stay in shape until you’re able to exercise outside again.

4. Sign up for Indoor Sports

Like we said before, summertime is a great excuse to get outside and play team sports. Whether you took up basketball, football, soccer or the aforementioned volleyball, you found the exercise to be way more fun than a gym workout. Group sports incorporate a social element that can improve your mental health, too.

Joining an indoor sports league is just as rewarding. Just like in summer leagues, you can choose a team based on your skill level and the amount of competitiveness you want. That way, you can ensure your practices and games will be workouts, just like they were in summer.

The same goes for group fitness sessions. Chances are, there’s more offered than just aerobics, Zumba and other cardio-heavy classes you tend to associate with group fitness. Weight-lifting classes are common, as well as high-intensity cycling and CrossFit.

5. Sprint Through the Snow

Okay, so sprinting in the snow might not be possible. But winter’s most notable precipitation creates just the right amount of resistance for an intense workout.

Once snow has fallen, put on a pair of shoes that’ll withstand the flakes, like hiking shoes or water-repellent sneakers. Then, head out to your yard, sidewalk or another flat area where there’s plenty of snow on the ground. After that, it’s up to you how you take advantage of its natural resistance. Walk, run, sprint, lunge, jump — choose one or make your own combination for a killer leg workout. Just don’t be like this famous girl who brags about her snow running skills before an instant-karma fall.

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6. Take Care of Your Home

Your outdoor workouts might end in the fall, but that doesn’t mean you can’t get some exercise outdoors. Grab a rake and get rid of all of those leaves that have fallen on your lawn. And, as soon as it starts snowing, you can get another great cardio workout by shoveling snow from your driveway and sidewalks, too. If you want an extra sweat session, volunteer your services to neighbors as well.

On top of that, you can break a sweat by completing chores on your honey-do list — seriously. Vacuuming, dusting, scrubbing floors — all of these housekeeping activities will burn calories and keep your significant other happy. To us, that sounds like a win-win.

7. Learn How to Do Your Outdoor Workout in Winter

If none of the above options compare to your summer workout, then you’ll just have to compromise and learn how to enjoy cold-weather workouts as much as you did the summer ones. It’s not that difficult to do, either, so long as you prepare yourself both mentally and physically.

There are plenty of tips for those looking to partake in outdoor workouts in winter. Start by layering up your clothes so that you’re warm enough at the start, but able to shed a pullover, for example, if you get too hot. You should also research how your body would react if you got too cold so that you could head indoors and prevent hypothermia, frostbite, etc.

No matter what you do, winter doesn’t have to be a time you dread as a fitness enthusiast. Instead, you can have just as intense workouts when it’s cold if you find the activity that fires you up even on the chilliest days of the year.

About the Author

Scott Huntington is a writter from Harrisburg, PA. He covers cars, sports, fitness, and everything in between. Find his work on Forbes, INC, Yahoo Autos, or his own blog, Off The Throttle. Or say hi on Twitter @SMHuntington.

#indoor workout #staying fit in the winter #winter workouts

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xteenwolfwritingsx · 7 years

Text

You Know Better - Part 24 – The After

-gif source-

Story Description: Peter and the reader develop a slow relationship.

Part Description: What happens after your tryst with Peter.

Warnings/Labels: None? @snipsnsnailsnwerewolftales

Approx. Word Count: 1,700

A/N: I’M SO SORRY THIS TOOK FOREVER. I’m an awful person. I’m not giving up on this though I promise!

Story Masterpost

You look at yourself in the mirror and take a deep breath. After cleaning up and changing into the more comfortable clothes in your workout bag, you’re strangely nervous about leaving the bathroom. How are you supposed to act around Peter now? Was this a one-time thing to satisfy curiosity? Are you a thing now?

Only one way to find out, you suppose.

Peter has slipped sweatpants on and is standing over the stove, dish towel thrown over his shoulder, some pre-made frozen fajita mix sizzling in a skillet and filling the room with a deliciously spicy smell. His hair is messy and you can remember what it felt like to run your fingers through it.

“This won’t take long,” he says once he sees you standing in the kitchen. “Coffee is brewing too.” He points with a spatula towards the pot sputtering out black coffee. Before Peter you’d never drank coffee at night, but it’s become a habit now. It was a reason to stay a little later, an excuse to spend a little more time with him.

“Thanks.” You pour yourself a cup and help yourself to his fridge for the creamer. Somewhere along the line he started buying your preferred brand of creamer. You’ve never mentioned noticing it to him, but it still makes you smile. “You normally make your conquests dinner afterwards?” you joke with him. He scoffs, turning his eyes to watch you as you make your coffee.

“Most women want the whole production of dinner before,” he chuckles. “I’m not usually much of a ‘morning after’ kind of guy if that’s what you’re asking.” He taps his spatula on the side of the skillet and sets it aside. He walks up next to you and suddenly you’re afraid to look up at him. The heat between you hasn’t seemed to diffuse much. You can feel your face flush and those damn butterflies haven’t gone anywhere either. “Is that what you think you are?” he asks lowly, voice dropping down and sending shivers down your spine. “A conquest?”

Your throat constricts and when you try to swallow, it feels dry. You have a rebuttal in your mind, something quip-y and cute to snark back at him confidently as you stir your coffee. You want to stand tall, shoulders pulled back and make it look like his being right next to you, with a damn finger curling over your shoulder even, doesn’t affect you. Too bad your mind can’t make your body cooperate with that image. Instead, that teasing finger gives you goosebumps and your head hangs low, just staring at your coffee.

“I don’t know,” you mumble, cringing internally at how small and pathetic it sounds. You really hadn’t meant to start a conversation on the topic yet and are not mentally prepared for it. You’re not even sure what it is you want out of all of this.

“Well,” he drawls, his finger tracing higher up to your neck and jawline. “That’s not the word I would personally use.” You finally look at him, his familiar smirk somehow comforting. “But whatever you want to call yourself is your business.” His fingertip slips up your jawline once more before he retracts his hand from you. “If you want to be racy about it though, I’ve always like the term harlot,” he chuckles, the humor clear in his voice as he steps back away from you. “Always had a nice ring to it.” He throws you a wink and you have to laugh, relieved you weren’t actually going to have this conversation right here and now.

“If I’m calling myself an old-fashioned prostitute, then you owe me some money,” you joke back with him as he resumes stirring dinner. He shrugs.

“A good whore would have collected ahead of time.” He flips the burner off and tosses the dish towel from his shoulder to the counter.

“Touché.” You smile at him and sip at your coffee, pleasantly surprised at how casual and easy everything suddenly feels.

You both fix your plates and sit down at the table, conversation slipping back into the familiar topic of training. Peter insists that you need another outdoor cardio session despite the temperature rapidly dropping. You stare at him angrily across the table and all he does is tilt his head and shrug cockily at you.

“You’re trying to kill me and I hate you,” you tease, putting your fork down and wiping your mouth with a paper towel.

“You know, for some reason I have a hard time believing that tonight.” His foot extends out and brushes against your leg. You try to keep a tough face, but you can’t help the smile that comes out.

“Don’t let it go to your head,” you say even as you press your leg back against his foot in return. “There’s still plenty of time for you to make me hate you.” He chuckles at you and shrugs one more time before standing up to take care of the dishes.

You lean back in your seat, sipping at your coffee, content to just watch him for a minute. You muse over how everything feels pretty much the same even though it should feel different now. Something had actually happened. You kissed him. You slept with him. Things should be different, shouldn’t they? Where are the awkward silences and the confused, uneasy glances? Where is the feeling of dread?

“You’re staring,” Peter states without even looking back at you.

“You stare at me all the time,” you counter with a smirk.

“I’m your trainer. I’m supposed to watch you.” He puts the dishes in the sink and runs some warm water over them.

“That your only reason?” Peter turns the sink off and swivels on his heels to face you. He watches as you put your coffee down and unconsciously straighten up a little. He smirks and tilts his head, his eyes sliding down your body, brows raising suggestively.

“Maybe not the only reason,” he admits. Your stomach still flutters even though you were having sex with the man not even an hour ago and you have to bite your lip to keep from smiling like an idiot. You almost hate how genuinely happy you feel right now.

“So when are you going to make me go running?” you ask, changing the subject.

“Let’s see how this whole dead body situation plays out the next few days and I’ll let you know.” You nod and stand up, reaching your arms over your head and stretching your back. Your shirt rises up over your abdomen and you try not to notice the way Peter’s eyes dip down to your skin.

“I should get going,” you announce once you’ve brought your arms back to your sides. It’s dark and it’s getting late and tonight especially, you don’t want to overstay your welcome.

“Alright.” His voice is a little too plain, his expression a little too stony, like he purposely froze the expression he had when you spoke, not wanting you to see it change. He nods and starts walking towards the living room.

You stand still, confused for just a moment before you realize. Were you supposed to spend the night? Did he want you to? Suddenly nervous and fidgety, you follow him to the living room in a rush.

“Peter,” you call out after him. “I just didn’t think I should stay,” you try to explain as you get close to him. “I mean I don’t have my things and we’re… well we are-” Peter cuts you off by turning sharply on his heel causing you to almost run into him. He puts a finger on your mouth and you close it quickly. His lips are tinted with humor.

“You need to relax,” he tells you in a small laugh, his other hand coming to your hip. His voice drops down lower, closer to a whisper. “This doesn’t have to be complicated.” The finger on your lips shifts up your jaw until his hand cradles it. “Okay?” He leans down, presses his body to yours and your mind goes foggy.

“Okay,” you manage to mutter, your eyes stuck on his lips tilting up just slightly, amused. Your eyes close when he dips forward and pulls you to him. The kiss is slower than the previous ones, less frenzied.

Without the worry of time or interruptions, with the months of buildup already satisfied, everything slows down. His lips glide over yours almost tenderly as both of his hands slip down to your lower back. You breathe in deeply through your nose, hit with his scent that’s all too familiar and almost overwhelming.

You let your hands trail up his chest, feeling the muscle beneath his t-shirt and fisting the fabric in your hands near his collarbone before splaying your palms over his shoulders. His hands drift down over your ass and give a playful squeeze.

The kiss pauses, both of you opening your mouths, but not pulling away just yet. You take the moment to catch your breath, to try to stop the tingling running through your body. Peter’s tongue teases your bottom lip before he kisses you again.

“See?” he whispers into the kiss. “Not complicated.” You pretend you don’t make a small whimpering noise when he pulls away. He grabs your jacket off the floor where you had both left it discarded. He hands it out to you and you take it from it. You stand there like a complete fool for a moment, mind still hazy and unsure of how to form words. “You better get going,” he prompts. “That rain we’ve been having is finally turning into snow.”

He makes sure you have everything before walking you to the door. The air is cold and crisp, the temperature having dropped down since you got to his place. It sends chills along your skin as you step out.

“Keep in touch?” you ask playfully, turning to face him. He scoffs and rolls his eyes causing you to chuckle.

“We’ll see,” he dryly jokes. You watch each other for a few seconds, expressions and eyes softening. You want to reach out and kiss him again, but resist. Instead, you settle for a smile before leaving his doorway.

#peter hale imagine #peter hale story #peter hale #teen wolf

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veronicamakes · 4 years

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Today was an off day

Dealing with anxiety is an on going process. It ebbs and flows. I’ve done a lot of work on myself this past year to help maintain a balance mentally, emotionally, even physically. I’m happy to say that most days I feel good. I feel in control of my state of mind but-like most things in life…somedays are just out of our control. I feel irritated, anxious, moody and I usually can’t explain it because there was no catalyst. No cause. No event that set me off.

These days use to happen more frequently and I would beat myself into the ground about it. Desperately wanting an answer to the question that I would assume many in this state ask themselves, “what’s wrong with me? Why do I feel this way?”

I have learned that, it’s ok. It’s ok to feel “off” it’s how I handle it from that point on that matters most. Being sedentary for me, only feeds my anxiety. I’ve learned that movement is the best way for me to settle the anxiety running ramped in my mind. If I can, my first instinct is to grab my headphones, my phone and head for the door to get outside into the fresh, albeit at the moment, much colder air; and start walking. I have found that an hour long walk is perfect, roughly about 3 miles. In a pinch a brisk 20min. walk/jog will often do the trick.

Today however, it was pouring rain, and while a slight drizzle or even mild snow fall doesn’t bother me-I just didn’t think heading out in the down poor only to come back soaked and freezing was going to help me at all. I’m not going to lie, this only added to my irritation in the moment. Instead, I opted for a home workout. You can find some great home workouts that really get you moving, the blood flowing and heart pounding on Youtube and I have a few bookmarked for just such an occasion.

After doing a fast paced 7min. calorie burner, I was ready for more, and tacked on a 30min yoga strength training. Here’s the thing, when I’m feeling “off” I don’t want to move, the last thing I want to exercise. I would much rather sit, staring at a screen and wallowing, or curling up in a ball, under a blanket to sleep. Simply put, I want to just check-out for the rest of the day and not move until it’s time for me to brag myself to the bed in the hopes that tomorrow will be better.

But, I make myself move because I know it works for me. It doesn’t have to be long, it doesn’t have to be in a gym or a studio. I prefer being outdoors but when that just isn’t an option any quick workout routine will work. It gets me going. Yes, sometimes I have to trick myself into doing it, which is why I start small. I mean seven minutes, it’s less than ten. Plus I always picture the guy from Something About Mary touting the 7min. abs spiel. Remember that guy?!

The trick is to get myself moving because once those seven minutes are up, I notice I feel better. The anxiety begins to subside and that feeling encourages me to do a little more until I’m exhausted and all I’m thinking about is slowing my breath. So today was an off day and I didn’t get much done, instead I spent the day feeling it, living with it, working through it, resting, eating a healthy meal, drinking lots of water and getting to bed on time.

#anxiety mental health

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buynewsoul · 5 years

Text

7 Ways to Turn Walking the Dog Into a Workout

The post 7 Ways to Turn Walking the Dog Into a Workout by Melvin Peña appeared first on Dogster. Copying over entire articles infringes on copyright laws. You may not be aware of it, but all of these articles were assigned, contracted and paid for, so they aren’t considered public domain. However, we appreciate that you like the article and would love it if you continued sharing just the first paragraph of an article, then linking out to the rest of the piece on Dogster.com.

I used to think of walking the dog as just another daily chore until I had surgery on my right knee and couldn’t walk under my own power for months. Beyond a doubt, the most painful thing about rehab was the sad look on my dog’s face day after a walkless day. Since then, our walks are not only our primary form of bonding and exercise, but also the fulfillment of a promise I made to her.

Walking the dog doesn’t have to be just another part of the daily grind. When it’s part of your regular routine, dog walking has long-term benefits for both of you. Here are some simple steps you can take to turn your dog walk into more of a workout.

1. Get in a rhythm

Walking a dog in snow and ice. Photography © Jupiterimages | PHOTOS.com>> / Getty Images Plus.

Tricia Montgomery, founder and CEO of K9 Fit Club, said the first step is “knowing your body and knowing your dog.” A puppy’s ability is different than a senior dog’s, and a Bluetick Coonhound needs more exercise than a Min Pin. Getting into a rhythm that works for both of you matters.

2. Harness your dog’s energy on a walk

Your ability to walk with your dog, rather than pulling each other, matters, too.

JT Clough, author of 5K Training Guide: Running with Dogs, told me that “the way we’ve always been taught to control our dogs” causes serious “wear and tear on their bodies” and that I might try a harness instead. I did, and both of us felt the difference immediately.

3. Stick to a dog-walking routine

Angel Wasserman, founder of Raleigh’s Paws in Training, suggested creating “a daily walking routine that fits into your daily schedule.” Two 30-minute walks, three to five times a week, is ideal. No matter how far you walk, both you and your dog will be rewarded physically, mentally and emotionally.

4. Terrain and pace matter more than distance

Wasserman said a healthy dog walk “should be about focused, brisk-paced exercise.” To Clough, that means walking fast enough that you’re “just slightly on the edge of being able to talk normally.”

A walk around the block is OK, but, for Clough, “when you get on hilly terrain, grass, or trails — something that’s not just flat surface,” you build more strength and endurance.

5. Only have 10 minutes to dedicate to walking your dog? Make them count!

Any time you spend exercising with your dog is better than none at all. Montgomery said that there are many “little things that you can add to improve not only the bonding time but also the exercise component for both you and your dog.” Clough suggested “pushing the pace” and “walking as hard as you can” if you only have 10 minutes. Wasserman recommended throwing “tennis balls for the dog to chase while you’re getting ready for work” as one way to make the most of your time together.

6. Add some weight

If you are comfortable with a hands-free dog leash, carrying small hand weights adds extra effort to your 10-minute workout. What about weighted dog vests? Montgomery insisted that you consult a veterinarian first, since improper use may lead to unnecessary back, hip and knee problems for your dog. It’s better, Clough said, to engage your dog’s mind by “breaking up the walk and putting some fun play into it,” adding to both your exercise and enjoyment.

7. Switch things upon your walks

Any routine can become stale over time, so how do you keep the daily walk fresh? Vary your routine — a longer walk, a faster pace or more challenging terrain — adds physical and mental stimulation and keeps both you and your dog involved and motivated!

How can you tell if your dog is getting the most out of your walks? Wasserman said, “Listen to your dog. Does he lie down to rest when he comes home, or is he still full of energy and racing around the house?” Adjust your efforts accordingly.

The benefits of walking your dog pass up and down the leash. Exercise routines that become habits decrease anxiety and hyperactivity, increase energy, aid digestion, and help us sleep better.

Want to lose weight with your dog? See how you and your dog can get fit and healthy together >>

Walking the dog in winter — a few tips

A man walking his dogs in the snow. Photography by Dora Zett / Shutterstock.

Can you and your dog stick to an exercise routine when freezing rain, snow or ice is on the ground? Yes! Our experts offer tips for keeping in shape and staying safe:

Walking in extreme cold? Angel Wasserman favors flannel or fleece dog clothes, which cover the back and sides only. Make sure that garments with hoods or leg sleeves don’t restrict natural movement.

For Tricia Montgomery, exercising with a dog in wintry conditions is about confidence. She recommended slower, more controlled walks, and to be aware of your dog’s tolerance for cold weather.

Exercise with your dog indoors! If your home has stairs, JT Clough said, “What if you did 10 sets of stairs 10 times and took your dog with you?” You can work many muscle groups without stepping outside!

Plus, discover more ways you can benefit from walking >>

Thumbnail: Photography by Blazej Lyjak / Shutterstock.

This piece was originally published in 2015.

About the author:

Melvin Peña trained as a scholar and teacher of 18th-century British literature before turning his research and writing skills to puppies and kittens. He enjoys making art, hiking, and concert-going, as well as dazzling crowds with operatic karaoke performances. He has a two-year-old female Bluetick Coonhound mix named Baby, and his online life is conveniently encapsulated here.

Read more about walking dogs on Dogster.com:

Is Your Dog Pulling on His Leash? How to Get Him to Stop

Why You Should Let Your Dog Sniff During Walks

Walking With a Dog Harness Instead of a Collar Will Change My Dog’s Life

0 notes

stiles-wtf · 5 years

Text

7 Ways to Turn Walking the Dog Into a Workout

1. Get in a rhythm

Walking a dog in snow and ice. Photography © Jupiterimages | PHOTOS.com>> / Getty Images Plus.

2. Harness your dog’s energy on a walk

Your ability to walk with your dog, rather than pulling each other, matters, too.

3. Stick to a dog-walking routine

4. Terrain and pace matter more than distance

A walk around the block is OK, but, for Clough, “when you get on hilly terrain, grass, or trails — something that’s not just flat surface,” you build more strength and endurance.

5. Only have 10 minutes to dedicate to walking your dog? Make them count!

6. Add some weight

7. Switch things upon your walks

The benefits of walking your dog pass up and down the leash. Exercise routines that become habits decrease anxiety and hyperactivity, increase energy, aid digestion, and help us sleep better.

Want to lose weight with your dog? See how you and your dog can get fit and healthy together >>

Walking the dog in winter — a few tips

A man walking his dogs in the snow. Photography by Dora Zett / Shutterstock.

Can you and your dog stick to an exercise routine when freezing rain, snow or ice is on the ground? Yes! Our experts offer tips for keeping in shape and staying safe:

For Tricia Montgomery, exercising with a dog in wintry conditions is about confidence. She recommended slower, more controlled walks, and to be aware of your dog’s tolerance for cold weather.

Plus, discover more ways you can benefit from walking >>

Thumbnail: Photography by Blazej Lyjak / Shutterstock.

This piece was originally published in 2015.

About the author:

Read more about walking dogs on Dogster.com:

Is Your Dog Pulling on His Leash? How to Get Him to Stop

Why You Should Let Your Dog Sniff During Walks

Walking With a Dog Harness Instead of a Collar Will Change My Dog’s Life

0 notes

daddyslittlejuliet · 5 years

Text

7 Ways to Turn Walking the Dog Into a Workout

1. Get in a rhythm

Walking a dog in snow and ice. Photography © Jupiterimages | PHOTOS.com>> / Getty Images Plus.

2. Harness your dog’s energy on a walk

Your ability to walk with your dog, rather than pulling each other, matters, too.

3. Stick to a dog-walking routine

4. Terrain and pace matter more than distance

A walk around the block is OK, but, for Clough, “when you get on hilly terrain, grass, or trails — something that’s not just flat surface,” you build more strength and endurance.

5. Only have 10 minutes to dedicate to walking your dog? Make them count!

6. Add some weight

7. Switch things upon your walks

The benefits of walking your dog pass up and down the leash. Exercise routines that become habits decrease anxiety and hyperactivity, increase energy, aid digestion, and help us sleep better.

Want to lose weight with your dog? See how you and your dog can get fit and healthy together >>

Walking the dog in winter — a few tips

A man walking his dogs in the snow. Photography by Dora Zett / Shutterstock.

Can you and your dog stick to an exercise routine when freezing rain, snow or ice is on the ground? Yes! Our experts offer tips for keeping in shape and staying safe:

For Tricia Montgomery, exercising with a dog in wintry conditions is about confidence. She recommended slower, more controlled walks, and to be aware of your dog’s tolerance for cold weather.

Plus, discover more ways you can benefit from walking >>

Thumbnail: Photography by Blazej Lyjak / Shutterstock.

This piece was originally published in 2015.

About the author:

Read more about walking dogs on Dogster.com:

Is Your Dog Pulling on His Leash? How to Get Him to Stop

Why You Should Let Your Dog Sniff During Walks

Walking With a Dog Harness Instead of a Collar Will Change My Dog’s Life

0 notes

grublypetcare · 5 years

Text

7 Ways to Turn Walking the Dog Into a Workout

The post 7 Ways to Turn Walking the Dog Into a Workout by Melvin Peña appeared first on Dogster. Copying over entire articles infringes on copyright laws. You may not be aware of it, but all of these articles were assigned, contracted and paid for, so they aren't considered public domain. However, we appreciate that you like the article and would love it if you continued sharing just the first paragraph of an article, then linking out to the rest of the piece on Dogster.com.

1. Get in a rhythm

Walking a dog in snow and ice. Photography © Jupiterimages | PHOTOS.com>> / Getty Images Plus.

2. Harness your dog’s energy on a walk

Your ability to walk with your dog, rather than pulling each other, matters, too.

3. Stick to a dog-walking routine

4. Terrain and pace matter more than distance

A walk around the block is OK, but, for Clough, “when you get on hilly terrain, grass, or trails — something that’s not just flat surface,” you build more strength and endurance.

5. Only have 10 minutes to dedicate to walking your dog? Make them count!

6. Add some weight

7. Switch things upon your walks

The benefits of walking your dog pass up and down the leash. Exercise routines that become habits decrease anxiety and hyperactivity, increase energy, aid digestion, and help us sleep better.

Want to lose weight with your dog? See how you and your dog can get fit and healthy together >>

Walking the dog in winter — a few tips

A man walking his dogs in the snow. Photography by Dora Zett / Shutterstock.

Can you and your dog stick to an exercise routine when freezing rain, snow or ice is on the ground? Yes! Our experts offer tips for keeping in shape and staying safe:

For Tricia Montgomery, exercising with a dog in wintry conditions is about confidence. She recommended slower, more controlled walks, and to be aware of your dog’s tolerance for cold weather.

Plus, discover more ways you can benefit from walking >>

Thumbnail: Photography by Blazej Lyjak / Shutterstock.

This piece was originally published in 2015.

About the author:

Read more about walking dogs on Dogster.com:

Is Your Dog Pulling on His Leash? How to Get Him to Stop

Why You Should Let Your Dog Sniff During Walks

Walking With a Dog Harness Instead of a Collar Will Change My Dog’s Life

The post 7 Ways to Turn Walking the Dog Into a Workout by Melvin Peña appeared first on Dogster. Copying over entire articles infringes on copyright laws. You may not be aware of it, but all of these articles were assigned, contracted and paid for, so they aren't considered public domain. However, we appreciate that you like the article and would love it if you continued sharing just the first paragraph of an article, then linking out to the rest of the piece on Dogster.com.

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junker-town · 4 years

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50 miles by foot: A spiritual quest through the hills

Hill work is a difficult, but essential, part of training. How one runner transforms it from drudgery into a journey of discovery.

The freezing rain was coming down harder, drenching my body and adding to the discomfort from the layer of slushy snow soaking my feet. The slop on the ground made footing treacherous. It was like running up sand dunes, but with sleet instead of sunshine hitting my face.

I was halfway through a hill workout that seemed like it would never end when I suddenly realized I didn’t want to be anywhere else in the world. From a lookout on top of the hill I could see lines of cars battling for position in a losing effort against the hell that is Boston rush-hour traffic.

A choice presented itself. I could be miserable or I could be grateful for the opportunity to run. I chose gratitude.

After jogging back down the hill, I bowed my head and took a moment to appreciate the stillness of the snowy woods. With my spirit renewed, I tacked on an extra rep for good measure and finished the run with a leisurely loop around a frozen pond. Out of the rain and back inside my trusty old Subaru — 15 years, still drives like a champ — I had warm clothes and hot coffee waiting. It was so, so good.

I used to view running as a means to an end; a way to stay in shape physically and remain sharp mentally. That approach, while well-intentioned, was a recipe for burnout. When I had good days I felt unstoppable, but when my runs were subpar I felt broken and defeated.

Smoothing out those peaks and valleys is one of my big picture goals for this year and one of the ways I can get there is by attaching meaning to each and every run. Some days are harder than others, but ones like this are obvious. I need hill work to prepare for my races and my goal for the week was to top 7,000 feet of climbing. So I ran up a slushy hill seven times in the sleet.

To reach my goal I still needed a monster effort on Sunday. Over four hours in the Blue Hills south of Boston, I cranked out 16 miles of gnarly terrain with over 3,000 feet of climbing, including a six-mile stretch on the notorious Skyline trail. (Rule of thumb: If you’re ever in an unfamiliar setting and one of the trails is called ‘Skyline,’ you’re guaranteed a workout.)

Running Skyline is a bit of a misnomer because it involves steep stretches where power hiking is the only viable option. Even the flatter, more runnable parts are littered with jagged rocks and roots. It’s like somebody took a hunk of the Appalachian Trail and dropped it into the middle of a state park.

The only way to get better at something like Skyline is with practice. I viewed it as an opportunity to test my fitness and experiment with gear options. For example, I have limited experience with trekking poles, so I stashed a collapsible pair in my pack and broke them out once I reached Skyline.

The verdict: They helped on the uphills but I found them distracting and cumbersome on the descents. That’s good intel that I’ll apply for my race in the Blue Hills in April. My workout covered the first half of the 50K course, and every Sunday I’ve been exploring different sections.

The long Sunday run is more than a staple of training. It’s become a ritual I prepare my mind and body for each week. I get up around 5 a.m. and get to the trail just as the sun begins to rise. In addition to an awesome workout, it’s a chance to disconnect from everyday life and immerse myself in the natural world.

From childhood through confirmation, my Sunday mornings had been given over to attending Catholic mass. While decidedly lapsed, I still think of myself as Catholic on some level and my absence from regular services left a spiritual hole.

When I started training seriously again it dawned on me that the long Sunday run had become my new weekly devotional. It involved dedication, sacrifice, and the opportunity to experience transcendence through suffering. What Catholic could resist that pitch?

It’s hard to say what I am now. Some combination of zen stoicism with a bit of non-dogmatic Catholicism and a touch of mysticism derived from kundalini meditation practice all rolled into a quest for inner peace and cosmic understanding. That’s a lot of isms, but for now I’m content to explore these disciplines and see where they take me.

I make no apologies if any of that sounds blasphemous or inappropriately appropriating culturally. My intent is pure and my spiritual path is my own.

With my Sunday run in the books, I reached my climbing goal with a few hundred feet left over to spare. I’ve got a few minor aches that need attention, but nothing I can’t manage as I continue to build my mileage base. As ever, I’m grateful for my health and the opportunity to continue my journey.

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economistontherun · 6 years

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Boston in a Rowboat

Running the Boston Marathon is always a privilege. Let’s face it running any marathon is pretty special when you turn 50. 2018 is full of big goals for me to match my shiny new age group. It was the 5 year anniversary of the bombing and I wanted to go back to where I felt the ground shake beneath my feet on the day that changed the running community forever.

This was the second marathon with my coach Maria Simone. Throughout this cycle she taught me to push my edges and pick an attainable goal that was a little bit scary. Both Maria and my husband Gerard as coaches have this way of putting your mind in a place where you didn’t think was possible. It is a gift. I trained hard for this race with a goal pace of 8:24 and a new PR.

The training was different than other marathons because I’m also training for my first Ironman in October (big goals, remember?). I swam two or three times a week, biked twice a week and ran quality workouts. Training this often at goal pace was new for me and frankly intimidating. I would see 4 times 2 miles at marathon pace and think......how will I do that? It is going to hurt. The track work was fast and pushed me out of my comfort zone, but there wasn’t a doubt that I was going to try and after I would whine to my husband he would just tell me to go into Spock mode and be done with it. I also knew I wasn’t going to go back to Maria with some shit-quit excuse about it. This doesn’t mean that I didn’t go to pieces on my 20 mile progression run in the freezing rain and come home crying because my arms and hands were frozen. Or that my hip didn’t act up from a previous injury. It did, but I kept on going toward Boston.

One of the most important things I did during this training cycle was work hard on the muscle between my ears. I’ve always been amazed by athletes who can flip a switch and just work through the pain. Tell the negative voices in their chimp brain to shut the f*ck up and go for it. Gerard calls it “Spock Mode” and Maria calls it “embracing the suck.” I want to gain this quality and not settle in to that comfort zone in my racing.

Race Week

I was full of mixed emotions this week. G trained hard for this race and we were supposed to both be running. He sustained an injury about 6 weeks out and he wisely chose to take care of himself and not race. As a runner I know how tough that is, but I’m so proud of him for making that decision. We had many friends running this race and he shifted gears to become the unofficial photographer and the best race supporter with 1 mile to go ever!

G, L, C & me for the traditional finish before the Finish line picture.

Weather stalking is always a bad idea. Couple that with runners on social media and the frenzy is just wasted energy. I shut that down when people were posting about Boston weather 2 weeks out. New England weather is unpredictable and April in Boston can be anything. As I packed for the trip I was prepared for a range of weather especially rain. My husband gets the award for the best addition when he suggested I take hand warmers for my gloves and the rain poncho from Disney.

This is the 4th time I’m toeing the line in Hopkinton. The weather is always the topic of discussion on this point to point course. 2013 was perfect weather pierced with the devastation of a terrorist attack, 2014 was a beautiful day for redemption, 2015 was sideways rain and 50 degrees and 2018 was going to challenge runners and spectators alike. Rain, snow at the start, pouring sheets of rain, 30 mph headwind gusts and it was freezing cold. But every runner was facing this challenge and I was lucky enough to have my friend Char for the journey to the start.

Charlyn & I heading to the buses race day morning.

Race Day Nutrition:

Breakfast:

Yogurt & Coffee at wake up

Bottle of Water, Bagel with PB on bus

Banana and remaining bagel 1 hour pre race

PB Gu (no caffeine) 15 minutes pre race

During Race:

Gu every 4 - 5 miles (Water at water stops until mile 16 then gatorade)

Started caffeine GU before half marathon mark and dropped one. Took Cliff caffeine GU at mile 17. My mind was wandering so I needed a bit more calories.

*Need to have a better hydration plan for that race. The water and Gatorade every mile throws me off my plan.

Race Day Clothing:

Pre Race (stay dry)

Throwaway sneakers and socks

Sweatpants

2 throwaway shirts w sweatshirt

Plastic poncho

Garbage bag

Hat on top of cap and headband

Racing clothing:

New Balance Zante

SFRC crew socks

Shorts

Boston 2013 short sleeve shirt

Bike sleeves (my intention was to throw them, but they saved me)

North Face rain jacket with hood

Boston Marathon cap over headband (hat on top of that which wasn’t thrown until it blew off at mile 24) and hood on top of head.

3 pairs of mittens/gloves - 1 pair for pre race, 1 pair mittens for race and 1 pair in ziplock back until mile 16 or 18. I can’t remember.

*Wish I had - Playtex Dishwashing Gloves, Shower Cap, Actual Rain Pants & Rain Coat.

The Race

I raced in 2015 and it was on the BAA list as “unusual weather.” I PRed that day so I had my mind set on the big goals I trained to achieve. I also knew that I had to take what the day gave me in terms of conditions. There is where my work with focusing my energy on what I could control was key. I kept using positive self talk and telling Mother Nature to bring it. I was going to choose to have a positive attitude in challenging conditions. Let’s see what I can do!

Char and I kept as warm as we could at the start. It was great to have her there with me. She is a positive force and it kept me focused on all the work we did to get here. In fact people complaining fed our fuel to race hard because this is Boston!

I won’t lie. I’ve never seen it like this and it was obvious that runners had packed it in before they even started. The normal rush to the starting line was more like a slog and a number of runners from the earlier waves were choosing to be in my wave (3). I quickly came to realize that this was going to have more of an impact of my race than the weather.

Took one last potty stop on the way to the start, changed my shoes and off I went. It was clear that the day was going to be different. The number of spectators at the start was significantly less than prior years and who could blame them and the start was really crowded. Those first few miles when runners have a tendency to go out to fast were slow. I was thrilled to have people cheering in very creative tents to keep themselves dry.

I started the race with an extra layer on and a garbage bag on top. I dumped both of those at about mile 5 and largely drafted behind other runners when the driving sheets of rain came and pushed us around.

I began to execute my race plan. Keeping pace for the first 7 miles was a challenge because of crowds but also because I could not feel my feet. They were like running on two blocks partially frozen mashed potatoes. I had a little give but hard at a rock in the middle. I wasn’t going to let my brain tell me that it was a problem, so I moved a bit faster to get the heat moving in my body. This proved to be my method of keeping warm for the entire race. I was soaked, working harder provided enough extra body heat to keep me warm and running.

This race was a mental challenge. I struggled around mile 8-10 with voices telling me I’ll never race this again. All that work and this is what happens on race day.....small marathons are better...then I’d push them away and keep on going. I raced conservative for the first 16 miles and I think I would like to be a bit more aggressive the next time I do this race. When I turned to go into the hills at Newton, I wasn’t able to work as hard as I intended. It was odd at that point in time because my heart rate was well under racing zone and I was struggling to get any more speed. I knew I had the leg strength but it just wasn’t there. This part of the course is a mental battle when it is beautiful, but I was really perplexed by my body not responding.

This was also a time when runners where dropping out of the race or already walking. Shivering runners in heat sheets where something I had to put out of my mind. This wasn’t going to happen to me. It did remind me to change my gloves for the last time. It was then I realized that I had very little use of my fingers. My split slowed down as I tried to put my fingers in gloves that appeared to shrink. I had 2 more hills to go and then Heartbreak Hill to Brookline!

The race is a bit of a blur from that point. People where cheering as they held their disintegrating signs. The rain was relentless and the headwind was worse, but I’m small and there is always someone bigger to draft off of. I love the turn on Commonwealth Ave. I extend my arms like I’m flying around the corner. It is the point where any monkey on my back gets sent on its way. There were a few runners that were messing with my jam because there were still so many people who where slowing down and running 5 across. This was never the case in my previous experiences.

Once I can see the Citgo sign for those last 5 miles, I’m energized. The carnage of those who had a rough day from the downhills and the uphills is apparent at this part of the course, but this day was particularly bad. It was also unusually quiet. Those who cheered Des Linden to her Boston Marathon win were long gone and the rain wasn’t letting up. I liked it. I like the quiet. It gives me a chance to focus and begin to pass people. This is also special because I’ve been running for hours so I can see Gerard cheering at 1 mile to go!

There he is! He’s soaked to bone and I stop to kiss him and apologize for being slower than I planned. He laughs and tells me to go get it!

One Mile to Go! Picture by Gerard.

That last mile is striped with a blue Adidas line guiding you to the best 2 turns in marathoning. I looked at my watch and knew I punched my ticket to a solid BQ. When I made the right onto Hereford Street the crowds were awesome and the sky opened up. The rain, as it was all day long, was so hard you could hear it falling from the sky before it hit the ground. I put my arms up in the air and yelled “Bring It!”

The left onto Boylston was surreal. It is the longest-shortest sprint to the finish with spectators screaming. It is so loud it is quiet. I was overjoyed to run a BQ and be consistent on an unpredictable day.

I was about 10 minutes slower than my goal time and that seemed to be the order of the day for many racers. Note to self - 30 mph headwinds with rain equals 10 minutes slower.

On a serious note, I now believe I was meant to run a 3:52 that day. When I crossed in front of the memorial for those who had their lives taken 5 years ago the announcer asked for a moment of silence to commemorate the exact time of the bombing. The entire street became quiet. Chills went down my spine. I was running past ground zero of what those bastards did during the quiet. Then the announcer said, “Now let the world hear what Boston Strong sounds like!” The cheers were deafening. I cried again and crossed the finish line with such joy, pride and gratitude for the racing community and the city of Boston five years later.

Thank you Boston! I will see you next year.

A huge thank you to my husband and best friend, G and my coach and friend Maria Simone. Here’s to the next adventure!

#boston bostonmarathon running marathon

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jeffreyrwelch · 6 years

Text

7 Ways to Turn Walking the Dog Into a Workout

You and your dog can get some much-needed exercise together. Dog with leash. Photography by Jaromir Chalabala / Shutterstock.

2. Harness your dog’s energy on a walk

Your ability to walk with your dog, rather than pulling each other, matters, too.

3. Stick to a dog-walking routine

4. Terrain and pace matter more than distance

A walk around the block is OK, but, for Clough, “when you get on hilly terrain, grass, or trails — something that’s not just flat surface,” you build more strength and endurance.

5. Only have 10 minutes to dedicate to walking your dog? Make them count!

6. Add some weight

7. Switch things upon your walks

Any routine can become stale over time, so how do you keep the daily walk fresh? Vary your routine — a longer walk, a faster pace, or more challenging terrain — adds physical and mental stimulation and keeps both you and your dog involved and motivated!

The benefits of walking your dog pass up and down the leash. Exercise routines that become habits decrease anxiety and hyperactivity, increase energy, aid digestion, and help us sleep better.

Walking the dog in winter — a few tips

Can you and your dog stick to an exercise routine when freezing rain, snow or ice is on the ground? Yes! Our experts offer tips for keeping in shape and staying safe:

A man walks dogs in the snow in winter. Photography by Dora Zett / Shutterstock.

For Tricia Montgomery, exercising with a dog in wintry conditions is about confidence. She recommended slower, more controlled walks, and to be aware of your dog’s tolerance for cold weather.

Thumbnail: Photography by Blazej Lyjak / Shutterstock.

Read more about walking dogs on Dogster.com:

Is Your Dog Pulling on His Leash? How to Get Him to Stop

Why You Should Let Your Dog Sniff During Walks

Walking With a Dog Harness Instead of a Collar Will Change My Dog’s Life

Plus, discover more ways you can benefit from walking >>

About the author: Melvin Peña trained as a scholar and teacher of 18th-century British literature before turning his research and writing skills to puppies and kittens. He enjoys making art, hiking, and concert-going, as well as dazzling crowds with operatic karaoke performances. He has a two-year-old female Bluetick Coonhound mix named Baby, and his online life is conveniently encapsulated here.

The post 7 Ways to Turn Walking the Dog Into a Workout appeared first on Dogster.

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