Walk? Not run?

Today I'd like to share a  new concept of training,  Low Intensity Steady State. (LISS) For those of you who know me, this concept might sound strange coming from me. Yes, I love HIIT and pushing myself to the max. But I also enjoy long endurance training that does not entail high intensity. 

For example, as part of my IRONMAN training this weekend, rather than run, bike or swim, I walked at a nice steady pace for 14km on Saturday and 17km on Sunday.  So why did I choose to walk and why for so long? 

Last week, my training schedule included several 10-24km runs, 1-5 hours on the bike 3 times, and a few hours in the pool   In order to allow my body a chance to recover while still moving, (aka active recovery) I walked to loosen up the lactic acid that had built up throughout the week. But I also wanted to incorporate endurance training so I walked more than 10km consecutively but at a slower pace. 

There are many benefits to training at  LISS and walking, both of which I will write more about over the next few weeks. But one benefit that I would like to leave you with is that by walking, you have more of  an opportunity to explore your own or other neighborhoods and really "see" what they have to offer. We are often in such a rush that we miss those elements that make each neighborhood so special, ie. mom and pop coffee shops, restaurants, bakeries, etc. 

So next time you are debating whether or not you should get outside and train, don't forget that walking is a form of exercise. For the body, mind and soul. 

Happy walking. 

Stay active and anything is possible!

Donna 

My Body Apology

I love when I read an article that comes just at the right time, especially if I am having an "off" day either mentally, physically or sometimes both.  Today was one of those days where I felt "off" physically. Then I read this article called "My Body Apology."  It made me realize just how critical I've been about my own body's appearance lately. Rather than appreciating the fact that I am healthy, strong and fit, I still find myself criticizing my body for some reason or another. So today, I am going to treat my body with more love and be grateful that I have the ability to train for my 3rd IRONMAN. 


Featured Blog Post on Sparkpeople.com by Linda. 


Most of us are here because we want to lose weight. One of the hardest things you have to get past to make that happen is taming that monkey mind. That is the self-criticism we all have. We don't like this or that about our bodies and we put ourselves down for any number of reasons. We cut ourselves down more than our worst enemy. 

We have to learn to love and accept ourselves as we are before we can allow the healing and weight loss begin. If you hate your body there is no motivation to treat it well. You would be unwilling to do the hard work to make weight loss happen. Treat your body as a sick friend who you want to get well. 

I have always had a love/hate relationship with my body because of my RA. I am furious that my body keeps falling apart, giving me pain and taking away my favorite activities. But I am amazed at the resilience and the never say die fight it always has, to give back as much as it can. I haven't always treated my body well, filling it with garbage instead of fuel, punishing it with too much exercise, wearing shapeless, ugly clothing because it didn't deserve better, just cursing its malfunctioning and shortcomings. Its high time I gave it an apology. 

Dear Body, 

I am sorry for ignoring your hunger signals for so many years. 
I am sorry for making you drink disgusting diet shakes and eat tasteless diet foods. 
I am sorry for comparing you to healthy people when that is unfair. 
I am sorry I thought of you as broken down wreck rather than the amazing miracle that you are. 
I am sorry I ate countless salty snacks because I didn't yet know how to handle stress or pauses in the day. 
I am sorry I spent so much time criticizing you that I forgot to say thank you and acknowledge your amazing senses, systems, limbs and organs. 
Oh, and I am sorry about those bell bottoms and shoulder pads in the 70's! 

You really are incredible and I thank you for taking me through this long, hard journey without complaint.