Moving with Intention

Despite the title my editors gave this article, it’s not about fighting boredom while exercising.  This is about moving with a purpose.  It’s about NOT going through the motions.  It’s about setting specific long and short-term goals.  It’s about identifying what you want out of your workout and lifting, running, cycling in a way to make that happen.  We all fall into a rut, but if we really want the most out of ourselves, we must move with intention.

Click the link below to read on.

http://www.deseretnews.com/article/865678437/How-to-fight-workout-boredom.html

Boston Marathon Tips

My 2013 Boston Marathon bib signed by five of the six 2012 Olympic marathoners. Prized possession.

A week from today, some of you will be basking in the glow of Boylston St.  It’s a race like no other.  While I won’t be there this year, I do have a few tips to offer those running for the first time.  Here’s to making the most of Marathon Monday!

Click on the link below to read more.

http://www.deseretnews.com/article/865677447/10-tips-for-running-the-Boston-Marathon.html

From the Archives: Thank You Letter to the Boston Marathon

Boston 2011

 

It’s April, and in two short weeks more than 30,000 runners will make their way from Hopkinton to Boston.  I won’t be one of them this year, but this race hasn’t been far from my mind.  I wasn’t writing about running after I finished my first Boston, but I was after my second.  So this week’s post comes from my 2011 write-up for the Deseret News about the experience.  The race is special in a way no other race will ever be.  Even if you never set foot in the Athlete’s Village, the experience is worth the trouble because it’s not just about the runners.  It’s about the spectators, volunteers, at-home cheerleaders, and the work behind the bib.  Enjoy.

 

Dear Boston Marathon,
I was taught at a very young age that I should always send a thank-you note to anyone who has given me a gift. In keeping with this lesson in etiquette, I just want to thank you for the wonderful weekend you provided for my family and I.

First, I want to thank you for playing hard-to-get. They say that the chase is the most exciting part of the hunt, and you sure proved them right. I’ve made it a personal goal to chase you at every marathon I’ve run. You certainly don’t make it easy. In fact, in recent weeks you’ve become even more elusive, but I like that. You seem to know that we runners like a good challenge. Tell me I can’t, and you can bet that I will. Your constant nagging in the back of my brain has given my weekends structure. Who am I kidding? It’s given my entire year structure. I have calendars with long runs, tempo runs, hill repeats and speed work all laid out in a carefully formulated plan just so I can earn an invitation to your party.

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From the Archives- All the Little Things

This column from 2012 is similar to what I wrote last week for Des News.  It’s good to have big plans, but the best way to make them happen is by taking small steps.  My 4-year-old whom I talk about in this story is now almost 10.  She has mastered the art of shoe-tying, but while her goals change, her frustrations remain.  Frankly, I’m the same.  I have to remind myself that progress is progress, whether it comes quickly or slowly.  Here’s to another day of inching forward.

Our Ali-bug.

 

The Cowarts have set a lofty goal this month. We are teaching our four-year-old how to tie her shoes.

This is a big deal. My goal as a parent is to raise children who need me less and less each day. Such an endeavor can be, and most often is, painful for both parent and child.

My pain stems from the need to feel needed, and while I rejoice with each milestone met- potty-training, cutting your own pancakes, putting on underwear not backwards- there is a pang in my heart knowing that eventually my children’s independence will march them right out the front door for good.

The children’s pain has a different root. Every milestone for them is a mountain of challenges. Hand-eye coordination, patience, and the ability to follow directions are qualities found lacking in our household, yet these are the very same qualities necessary when learning how to walk, feed, dress, and yes, tie one’s shoes.

Our daughter began her shoe journey with excitement. She has decided to do a one-mile kids’ race in April. She has learned from her mother, and rightly so, that such an undertaking requires new running shoes with real laces. Laces which require tying.

She was going to learn a skill that her big sister has mastered! This, obviously, is a skill that separates the kids from the babies. Eager to graduate from that category, she sat down with her sneakers and hefty set of expectations.

All that disappeared not two minutes later when the little girl we call “Bug” hadn’t mastered this feat with 100% perfection. After twice failing to make perfect bunny ears, she threw the shoes on the ground and commenced whining.

Have I mentioned that patience is a virtue we have little of in our house?

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Pennies in the Bucket

Life is made of a series of small decisions.  There’s a lot to celebrate in that statement.  Change can be difficult and overwhelming when we focus on the big picture.  But when we break up our goals into smaller steps, suddenly that giant elephant on your plate is devoured (or chips, or cookies- insert preferred snack food here).  The point is if we want change to happen, we have to make it happen.  It doesn’t have to happen in a day.  In fact, slower change is typically more permanent change.  Our family has a “Fun Bucket”.  In this bucket is where we collect our loose coins.  Before a big vacation we typically take it to the bank to cash it in for bills.  It’s amazing to me how much we accumulate throughout the year.  It’s not unusual to save in the hundreds.  The best part it we don’t even notice the impact.  Tell me to put $100 aside, I feel that.  Tell me to put $1 a day aside for 100 days, I barely notice that dollar missing from my wallet.

Click on the link below to read about some of the pennies I’m putting in my bucket now.

http://www.deseretnews.com/article/865674327/Small-changes-make-a-big-difference.html?clear_cache=1

Happy Valentine’s Day, Running- 14 Reasons I Still Love to Run

Don’t running and I make a good-looking couple!

I might always love running, but I don’t always like it.  Sometimes we just need a break from each other, but we always end up back together again.  Initially our relationship felt very one-sided.  I was faithful, but running let me down: injuries, burnout, perceived lack of progress.  Most of the issues were my fault.  I demanded more than my fair share.  I expected running to reciprocate my affection in ways that just weren’t mine to claim.  I wanted fast legs, shiny medals, and a body made of steel.  I saw others reach these goals in their relationships with running, so why shouldn’t I?  Time and time again running tried to tell me I was unique.  Our situation was one-of-a-kind.  I wasn’t like all the other girls.  I didn’t want to hear that.  I blamed my injuries and fatigue on running until one day it dawned on me.  If running was treating everyone else fairly, maybe the problem was me.  Maybe I needed to change. Maybe the problem was more one-sided than I thought.  When it was good, it was really good.  When it was bad, well, whose fault was it, really?  I needed to own my part in this dysfunctional partnership.  I needed to quit playing the victim and look for ways to make our bond stronger.  I needed to reassess what I really wanted from running.  I needed long-term perspective rather than instant gratification.

Fast forward to today and I think we’re in a good place now.  I respect the recovery running demands from me.  Instead of focusing on what running isn’t giving me, I appreciate what it does.  I understand we need some time apart, but when I take a day off, the make-up runs are so great!  Our relationship is stronger than ever now that we have mutual respect and understanding.  So, to running, Happy Valentine’s Day.

Click on the link below to read all about the 14 reasons I still love running after all these years.

http://www.deseretnews.com/article/865673241/Reasons-I-still-love-running.html

From the Archives- Finding Your Mojo

 

Feeling more like Kaitlynne on the left. Hoping to find my mojo and feel like Ali on the left!

February is a dreary month for me.  Holidays are long over.  The once fresh snow is grimy and icy.  The days until summer seem to stretch on into infinity.  Even for an Oregonian who loves a cozy rainy day, I’m sick of the clouds.  I find myself looking back fondly to my surgical recovery this past December when my only job was to walk up, shower and go back to bed to read and nap.  My get-up-and-go has gotten up and left.  So I’m posting this column from 2012 today mostly for me.  Written almost five years ago, these tips still work..  Hopefully they’ll work for you, too.  We all get stuck in a rut.  It’s how we lift ourselves out that really matters.

 

When I find something I love, I tend to go overboard.

A few months ago I took my eight year old daughter to see a Cirque du Soleil show featuring the music of Michael Jackson. I was so excited to take her because I was eight years old when I fell in love with the King of Pop.

My room was wallpapered with his pictures. We played “Thriller” again and again until I knew every “hee-hee, whoo!” of every song. I memorized the “Beat It” dance moves. My brother and I rented “The Making of Thriller” video every Saturday from the local video store.

I was hoping my own kids would fall in love with “Man in the Mirror” and “Billie Jean” the way I had. They did.

In fact, they fell in love with him to the point where they, too, knew every “hee, hee, whoo!” and repeated it over and over. In the car. In the bath. In the kitchen. On the way to school. At the library. Yes, even at church.

It was too much. After years of loving the music, I have reached Michael Jackson burn out.

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My Recovery Routine

 

Ali’s first downward dog.

Come to my group X classes long enough and you’ll hear me say, “What you do after a workout is just as important as what you do during.”  The older I get, the truer those words ring.  Proper recovery allows the muscles to repair stronger.  We are humans, not machines.  We need to replenish the well before we drain it again.  Physical and mental recovery from tough workouts will make us stronger in the long run, and really, that’s why we move.  We aren’t getting ourselves into shape to impress old friends at a reunion or strangers on the beach during our vacations.  We are getting in shape to improve our daily lives and increase our longevity.  Recovery is a critical part of our overall health.  Click on the link below to see what I do to recover.  Take a deep, cleansing breath and enjoy.

http://www.deseretnews.com/article/865672137/How-I-recover-from-a-tough-workout.html

Social Media Life Isn’t Real Life

Classic. My friend Elfi and I obviously NOT enjoying life post-race. Keeping it real. No filters.

When I was growing up, supermodels set the standard for beauty in magazines and television.  As a 5’2″ girl with no hips, it was tough to look at their tall, lanky bodies and feel like I was falling short (literally).  But I also took comfort in knowing these were paid professionals, and although their pictures were everywhere, I knew deep down they weren’t really the norm.  I didn’t actually know anyone in real life who looked like Cindy Crawford.

But today’s reality is harder to swallow.  There are still supermodels, but the images we’re inundated with most often are of our neighbors, co-workers, and classmates with their bathroom selfies posted on social media.  We look at these pictures and see ourselves.  And when one of our own transforms their body, we feel we should be doing the same or somehow we fail.  What we don’t see in many of these posts is the behind-the-scenes work it takes to get that perfect selfie.  Before we beat ourselves up for not hitting the same mark, we need to remember that social media is as real as the cover of Vogue.

If you view a post feeling feeling inspired to be your best self, that’s a good post.  But if you view a post feeling like a failure, delete it.  For some of us that may mean getting off social media completely.  I don’t think social media is all evil.  I’ve gleaned some great workout info and recipes from some incredible accounts, but even I’m susceptible to the “perfection” that comes through my feeds daily.  So I’ve made a plan to combat the negative influences of Instagram, Facebook and the like.  Click on the link below to read more.

http://www.deseretnews.com/article/865671196/How-I-plan-to-combat-the-distorted-body-images-on-social-media.html

From the Archives- Gimme A Break

Funny how little things change.  Six years ago I wrote about needing a break from the thing I loved most- running.  What started out as a forced recovery from injury has become a yearly tradition.  Each year during the holidays I take a break from running.  Sometimes it’s physically necessary.  Sometimes it’s mentally necessary.  It’s always a good decision.  This year I took over a month off to recover from a hysterectomy.  For the first time in almost 8 years, I have nothing planned.  No races.  No training cycles to jump into.  I’ll admit it feels freeing to do what I want.  I’ve been showing my spin bike a lot of love.  The road will be there when I’m ready, just like it was after I wrote this post.

Teaching Ali the importance of recovery. She wasn’t even two years old, but she caught on quick!

Taking a Break

Too much of a good thing can be, well, too much.

Take chocolate, for example. Most definitely a good thing, but in high doses can cause even the biggest Willy Wonka fan a stomach ache. Ask my brother.

One Easter, when we were younger and ignorant of food pyramids and nutrition labels, my brother decided that if one bite of chocolate was good, the whole basket much be sensational. Halfway home from Grandma’s house, he was singing a different tune as we made an emergency roadside pitstop. I won’t go into details, but I’ll just say that he rarely overindulged on candy after that.

I may not have a problem abstaining from baskets full of chocolate- although it is still a fantasy of mind to live in a house made of donuts- I can, and often do, overdo my running.

Continue reading “From the Archives- Gimme A Break”