The Deskbound Workout

I recently read in the New York Times Well Blog the answer to relieving the deskbound job from the static, stale, and total exasperation of sitting all... day... long.  While they suggested a twenty second movement cycle, stand up work stations, and office ergonomic stations, I have a few more to add.

1. Roll your Ankles, Calf Raises

You can do this as much as you want. Roll your ankles clockwise and counterclockwise for a minute, or bring your toes out and back towards your leg. Do this while you you finish writing your paragraph, while you're on the phone, or as you read this article. You'll notice after about a minute of rotations your lower calf muscles will start to wake up. Now just try setting your feet down and bringing your heels up, toes down. Do 100 lifts. It's a wonderful way to work all those intricate tiny muscles that connect your feet to your lower leg muscles.

2. The Stairs

Each hour take a step away from the desk and go up two flights of stairs. Come back down, catch your breath and recoup. This is a great way to reset your self at the desk, breathe, and feel like you had a bit of cardio added to your day. If you're adventurous enough, do lunges in the hallway.

3. The Shoulderblade Touch

Sit at edge of your chair. Tuck your tailbone, sit tall, and clench your abs and take your shoulder blades as far back as you can almost to touch. Do this about ten times on each hour. It will feel as if you are trying "fly" while seated. That's good. You want to open up your chest and remember that tall posture is the best posture.

4. Squeeze your Butt

You heard me. Your gluts are completely atrophied as you sit, wake them up!! Hold for five seconds and release. Do this twenty times. No one is watching. 

5. Lunchtime Stroll/Workout

Forget lunch at Panda Express and grab some friends for a walk. You can eat at your desk. Take that hour to actually go for a brisk walk, take in the sun, or even hit the gym. Take full advantage of the hour. Anything is better than nothing at all. You will come back to your desk feeling rejuvenated and perhaps even sore! 

6. Stretch Your Hip Flexors

Every time you sit down your hip flexors are shortened. Think of them as being curled into an "L" instead of their natural "I" standing position. Oof right? Try this.  In your chair, kneel as if you were lunging statically. Put one leg back, skooch your butt half off the chair and bring your other leg forward. Feel a stretch yet? Your quad should be stretching and engaged. Now, lean back to the opposite side of the leg that is behind you. That's your hip flexor thanking you. It may look weird but you won't walk out at 5PM feeling all stuffy inside.


Promise.
Meggie

Motivation for Miles

It's 6pm, the sun has already set, bringing the sky to a velvet dark navy. It's so cold your snot rocket could crystallize in the air. Your legs are still feeling the lactic acid from yesterday's workout. Dinner and a movie is on the mind. Today's run can wait. You'll be back tomorrow. Who's counting today anyhow?

We've all been there. I especially had this happen to me last night. The guilt -o-meter went to a new high, as I decided to visit a Mexican food truck and the local bar for a dark' n' stormy. The gym could wait. We all deserve a get out of jail free card right?

Yes (because that burrito. ..was... delicious). And no.  I will be back today in a vengeance for that lost run.

Most of all,  I challenge you to go for a run on the day you feel least like running. I bet you, you will return home feeling a sense of accomplishment...in two fold.

Just try it. Let me know how it goes.

Till then, when you feel like you're having "one of those days" and can't step a foot out that door, take a look at the collage I've prepared for you below. It's got movin'ation for miles...



  

ESSENTIALLY WHAT YOU'LL LOOK LIKE IN A FEW MONTHS HAVING FOLLOWED THESE WORDS.

-Meggie

Massage Maitenance

When it comes to running, the devil is in the details. One devil to tackle and keep away is injury. Nine times out of ten, a  muscle in your body is going to react to your running regimen with a "hey, what the heck" S.O.S call. Keeping muscles calm and loose comes from your stretching regimen but also from what I like to call, "massage maintenance".

There are many massage resources to maintain a healthy, tension-free body. Meet my best friends: the tennis ball, the lacrosse ball, the PVC pipe, the foam roller, "The Stick", and my newest favorite, the "Trigger Point".

In order of least pressure to highest/specific pressure...

1. The Firm Black Foam Roller

You can use this puppy anywhere. My favorite use is to bring it perpendicular to my back and roll it along my spine. Your body will thank you with a couple of audible cracks. The foam roller is an excellent tool for a soft to medium release of your ITB band. Focus on the tender spots by leaving the roller static for 30 seconds. Then release up and down from below your hip bone to above your knee. Never roll out on a joint (ie: knee cap). It can be used along your calves, hamstrings, glutes, and quads with a similar idea.

2.  The Stick

This is a great on-the-go massage tool. You can control the intensity of the massage with your own pressure. The motion is the same as the foam roller, up and down. static holds, to tiny back and forth movements. The best way to use it is with someone else "rolling you out" so you can relax as much as possible. Put this one in your backpack when you're traveling to your race and you'll be perfectly warmed up  before start time. The stick is best used on the calves, hamstrings, quads, and glutes.

3. Trigger Point 

What I love about this is it's as easy to use as the foam roller, yet the grid pattern along it and PVC pipe interior allow for a stronger pressure. On a scale of 1 to 10, this is about a 6.5 in terms of intensity. Use this just as you would use the foam roller, but be prepared for a deeper massage. 

4. The Tennis Ball and The Lacrosse Ball

With a monstrous affect on releasing muscle tension, these two tools really get to the root or the knot that might be aggravating your muscles, and thus your aching joints. To really get a full workout on that knot, roll on these on a hardwood floor, there will be more "oomph" that gives back. Really focus on the trouble spot with a good, slow back and forth. Your body will thank you!


4. The PVC Pipe

This requires a bizarre, sometimes, awkward visit to the hardware store. You will say, "Hey can you cut me half a yard of PVC pipe?" to which Bob the Hardware Man, will reply,  "Sure what home improvement project can I help you with?" And you'll say, "well..." and further explain that you are a neurotic runner and need a borderline masochist tool to loosen up your finely taught muscle fibers. Please use with caution and similar motion as with the foam roller. This is a wonderful IT band cure and can be modified depending on the surface you roll on. Here's a good example below with a rug and towel:

Stay loose!
-Meggie

Wanderlust Runs

The woods are lovely dark and deep, and I have miles and miles to go before I sleep -- Robert Frost.

Serbia

The French Alps

Autumn in Japan

Waimanu Valley, Hawaaii

Heaven's Gate, China

Prague

Napali Coast

The roads and trails are always open. 

Four Words to Big Sur

"You can start running again".... she said. The four magic words I'd been waiting to hear over the past ten months since knee surgery.

A mile out. A mile back. I was met with this sight.

It's been a long haul. But I can promise for those of you who are facing hardship and sidelined, everyday practice, a positive attitude, patience, and envisioning your return will return those wings you are missing.


Since, those four words I've signed up with friends Carmen Ballard, Gretchen Andrus, Chris Andrew to rock the Big Sur 5k on April 28th.

Here's the team! Join us and let me know if you do -- it's going to be a beautiful race.

One last view... 

New Beginnings + The University of Richmond Men

It's been a wonderful opportunity. I recently joined up with the Windward School in Mar Vista, California to coach their middle school and high school student in cross country. Alongside the leadership of Frances Santin Jones, also my former role model in high school, we are both working to explore the potential of kids age 10- 18 in their running endeavors.

There are so many elements that go into teach a child who is brand new to running. And interestingly enough, I called this blog "Runnin' Child" unbeknownst to me that I would be working with children.
I'd like to share with you all my experience in coaching kids but first wanted to welcome you back to the blog as I kickstart a new year.

And last but not least, this national college Track and Field news has really rattled the sport this week, as the cherished and talented men's program at the University of Richmond has been cut. I urge all of your comments and thoughts to be heard. My thoughts and strength goes out to Amy Van Alstine and Jenn Ennis, two amazing women I've had the opportunity to run with since a young age who have also run for Richmod. I hope that we can all make enough noise to influence the school to reconsider the "reconfiguration"of its athletic program.

Have your voice heard here and sign the petition to save the University of Richmond Men's Track program: http://signon.org/sign/save-richmond-track.fb23?source=s.icn.fb&r_by=5633421.

Surgery + Your Biggest Life Hurdles

Ugh! The word makes my shoulders tense. After starting this running journal, my knees were hurting, again. I couldn't figure it out. It had been almost six years of this chronic knee pain without any concrete answers, except for "degeneration". Which leaves room for endless amounts of physical therapy and little visions of a finish line. Rheumatory arthritis had even come into question.

I scheduled my second MRI, made an appointment to see a new doctor at Mass General, and bam, I found myself sitting on the ever-so-comforting doctor's table going over the MRI sheets. Mom even made the trip up.
Dr. Bert Zarins instantly pointed and said "Yes so here...", I knew what that meant and tears rushed down my face. With a tear on the patella tendon, it was clear. It was big. It needed, surgery.

Here I am now though, sitting at my desk looking out at a beautiful spring day in Boston. In retrospect, the past six weeks have been one of the hardest processes I've had to endure.  However, everyday gets better. Just two days ago I hopped on the bike and slowly did revolutions. Now, I'm just incredibly excited just to see what I can do tomorrow.

For those of you who are thinking about surgery or perhaps about to face it, I have a couple of tips. I also think that these can be applied to any emotional trial you are facing in life. I truly hope they help!


1. Patience- If it's never been a friend of yours, it will now become your only foundation. From patience stems anything well worth the time.  Keep calm and confident on a day-to-day basis. The first few weeks, gather up your favorite books or DVDs and soak in the stay-cation, take up a new hobby (ie. painting,  I attempted). When those moments of doubt sink into your mind think of the word, anticipation for a better tomorrow keeps the pulse moving.

2. Faith - Whatever you believe in, God, Jesus, the universe, Buddha, whatever principles you have, direct them towards you. You now more than ever must believe in yourself. I've never liked Lance Armstrong but I once heard him say, "God is me". And, he had a point. When you are undergoing the biggest trials in your life, you only have you to knock you over, and you to bring yourself up. Faith is one of the biggest players in progress.

3. Discipline- Once you start physical therapy, you will undergo a very different association with pain. Pain is your friend. (Bad pain, and you know what that feels like, isn't). You are truly welcoming a new part of the body, a new member. Be kind to it as it finds its place and strength once again, but also know it needs to be tested. You are training a new tool to be good at its job. The first few weeks of physical therapy will be the hardest, but the rewards are twofold. Keep at the work your physical therapist gives you every couple of hours and you will find yourself passing through recovery with ease.

4. Friends and Family- They will be your number one support. Reach out to them, tell them what you need, don't be afraid to be weak. The love of others is crucial to healing and although you may feel vulnerable, you'll be stronger in the end for what they can offer. Every week, I walk with my former teammate from Boston College, she even holds my hand as I try to perfect the simple "heel, toe".  And upon leaving the surgical room, I received this thoughtful card "signed" by the world's best athletes who have all received surgery and returned back to their sport better than previously. Humor is always  the best healing prescription....

Picabo Street (skier), Dane Reynolds (surfer), Danny Way (skateboarder), Tom Brady (football), Amare Studdemier, Kevin Garnett (basketball) , Ronaldo (soccer)

Some personal favorites:

"After my surgery I jumped the Great Wall of China on a skateboard. You do the math"- Danny Way

"Getting my hair this perfect is more challenging than a solid recovery" - Ronaldo

And simply put, "Recovery!!!!"- KG.