Building Power & Grace in Base Season

Strength and Speed: Base training to boost performance and body awareness.

I wanted to see if I was strong enough to hold Dancer pose standing on a rock. Photos from author’s collection.

In this issue:

• ✨ Strength, Speed & X-Train

• 🧘‍♀️ A yoga flow for confidence

• 🌟 Offers & services to support your journey

• 🍲 From the Kitchen

Base Season - Strength, Speed & Cross Train

Wouldn’t you love to be that super athlete who stops mid-race at the creek crossing to strike a balance pose? Maybe you are, and for that I admire you. I cannot. This picture above was not in a race, just playing on a power line. The complete package of an athlete entails strength, agility and confidence the body will perform. Train hard, then push play on race day.

Dancer pose demands strength, confidence and balance especially outdoors. This pose translates beautifully to the mental and physical resilience of a runner. To hold this pose, concentration moves from external surroundings to an inner confidence and focus. Dancer pose reflects the consistent, steady focus of work during base training.

The last four weeks consisted of purposeful recovery to set the stage for marathon training. The focus during the next six weeks will be lifting and speed work. A mindful approach will offer a lower risk of injury. I have been lifting and adding in speed workouts the last 18 months, so these workouts are not new. I will increase the focus on these two areas while cross training with lap swims and bike rides. This plan offers overall fitness before the build phase of increasing run miles.

Recent recovery methods were documented in last month’s newsletter found here - Recovery After a Long Run

As noted in an earlier newsletter, I am re-reading Hal Higdon’s book Marathon, he mentions recovery in about every chapter. He makes it clear, if your goals are longevity and sustainability in running then recovery activities must be a priority. His book also encourages cross training and good nutrition. Runners need carbs for energy and protein for recovery.

Speed workouts will be simple and short to avoid injury. Tuesdays runs will alternate between intervals and hill sprints. Saturday long runs offer the perfect opportunity for a few surges. This will help me come race day by improving my confidence to pass people. When I see my family on the side lines cheering, one will most likely say, “start passing people.”

Cross training additions start this week. An easy bike ride after a run will build my quads and improve my cadence by developing faster leg turnover. Swimming once a week can be a logistical challenge. If I aim for twice a week, then the odds are good that I will make it to the pool once a week. Lap swimming provides an excellent low impact cardio workout. The freestyle stroke emphasizes an exhale-focused breathing that contrasts with the inhale-focused breathing during running. Both these workouts provide an enhancement to running performance by building different muscles groups and improving aerobic fitness.

My local indoor pool before I jump in creating waves.

A few years ago, I added weightlifting for hormonal balance, offset muscle loss and improve bone health. This addition has been a game changer for me in overall quality of life.

A wealth of resource information for active women of all ages can be found on the website of Dr. Stacy Sims. She dedicates research and education to women living their best active life. I have used her methods for the menopausal athlete with positive results. She has done the research with studies to back up her recommendations. It thrills me that she has developed a platform for active women that “cuts through the noise” of marketing and promotes “women are not small men.”

Lifting heavy is relative. It is recommended to start with bodyweight. My lifts are slow and easy. Being hot natured plus having Rosacea turns speed lifting into a disaster for my skin. I need air conditioning and a slow on purpose lift. It usually takes me about 30 minutes 3 times a week. Moving forward with purpose includes adjusting for our unique bodies and lifestyles.

Strength training creates ease in moving through daily activities. Less grunts and groans when getting up and down. The stronger the body, the lighter it feels. The weight on the scales may not change much but muscular strength benefits posture, flexibility and stamina. It is empowering to have strength. The primary functions of muscle are to create heat, hold the body in posture and movement. All important reasons not to let the muscles get weak.

A few years ago, I hired a trainer who pushed me with a combo of jumps, lunges, core and heavy lifting. He would assign me walking lunges every session to work on form and confidence in my strength. No amount of bellyaching changed his mind. He could see the weakness in my lunge and eventually I progressed to walk the lunges without a pause. I have never had such success in climbing up mountains and running hills as I did that season. I know what I need to do.

I am a back of the pack runner who just wants to keep getting out there to discover and enjoy the sport as long as possible. I’ll keep using the tools of lifting, yoga, nutrition and mobility to keep my body performing.

Create your own urgency and priorities.

The tools are ready.

What I’m teaching Yoga class:

A Yoga Flow to Empower Confidence

Dancer posture benefits range from balance to strengthening of the back and leg muscles. The hip flexors get a good stretch. This pose consists of a slight backbend contrasting prolonged sitting and rounding over a device. And of course , it looks cool which can boost confidence on and off the mat.

Cat Cow

Tiger (pictured below)

Quad Stretch prone or standing

Dancer

Repeat each side a couple times to find the ease of breath while holding the pose.

How can I support you in your athletic adventures:

Monday Yoga for Runners, Hikers and Walkers: Start the week off moving and recovering from the weekend. 7:30am CT Click the link to register. 🧘🏻‍♂️

Paid subscribers receive:

Workshops: Four seasonal yoga and journaling workshops throughout the year, each featuring a yoga practice aligned with the season, reflective journaling, and community sharing.

All newsletters + weekly Q&A sessions to address issues and accomplishments for runners.

Recover & Restore Yoga Journal (eBook format) 4 week post race recovery journal.

From the Kitchen:

Begin the day with a power breakfast. Give the body the best chance to succeed in working out.

Cheesy Spinach Eggs on Toast

2 eggs

1 oz cheese

1 cup of spinach leaves

Heat together in a skillet; pile on top of seeded bread toast.

Season to taste with hot sauce, salt and pepper

Calories = 586

Macros = 32.2g protein, 48.8g carbs, 32.3g fat.

Until next time…

This is more than a newsletter, it’s a call to live fully, creatively, and actively, no matter your age.

Thanks for being a part of the community. I can’t wait to share the road ahead with you.

Namaste’

Jill