300 Days of Yoga

I marked a 300th consecutive day of yoga practice with a symbolic 30 minute practice, using the same video I used on Day 1, "The Primary Series - Express" http://www.youtube.com/watch?v=LP9IFX-Agt4. The video actually runs 28½ minutes, but a little extra savasana made it an even 30.  Hamstrings are still a little sore from 108 Sun Salutations on the 21st; almost changed my mind because this video starts with 3 Sun Salutation A's  and 2 Sun Salutation B's, but after running and then re-stretching , much of the soreness is gone. ॐ

Yoga Day 200: Surya Namaskar

Many of my runner/yogi friends on Dailymile have been great sources of encouragement as I started out to see if I could sustain a daily yoga practice for 30 days in the month of September, 2010.  At the time, I had no thought of being able to stretch the daily streak to months.  On March 15, I was touched by the gesture of my friend Rose, who organized a number of other friends to symbolically celebrate my 200th consecutive day with 20 Sun Salutations, each in their own locations.

So on the special day, March 15, 2011, there was no way that I wasn't going join in.  My morning practice for this day was 20 Sun Salutations, in 4 cycles of:
3 Sun Salutation A + 2 Sun Salutation B.

Namaste.

Yoga Journal - "21-Day Yoga Challenge"

I just signed up for Yoga Journal's "21-Day Yoga Challenge," intended to help one start a home practice and stick with it. It runs from January 10 through January 31, 2011. I'm taking it to help reinforce my current daily practice, and for the additional instructional resources. Any of my yogi friends want to join me?

Details at: http://21daychallenge.yogajournal.com/.

Summary Description:
"Each day, we'll present original videos of yoga sequences. There are 15-minute videos for morning and night; 30-minute videos to help refine your poses, work your core, and develop strength; and a super fun 45-minute flow sequence that'll have you moving all around your mat and getting a great workout in the process. By the end of the challenge, you'll have an arsenal of practices at your disposal to use whenever and however you want."

Weekly Training: October 25 - 31 & a Record Month!

Graphic is from my page at dailymile.com.

October was an awesome month! WIth moderating temperatures, running has been great. It felt good to finish the month strong, with a 17 mile run, making October my highest mileage month ever. It just barely tops my previous best, 190.3, in April.  This 17 miler was also my longest run since my May 1 marathon.  Today's goal today was LSD pace, targeting around 10 min/miles. I tried to keep it easy early, and save a little for a quicker finish: 10:22, 9:59, 10:11, 9:57, 10:11, 10:04, 10:12, 10:04, 10:17, 9:56, 10:03, 9:54, 10:07, 9:45, 9:41, 9:28, 8:38. Perfect morning, 53 °F at 5 AM!   The full week's activities:

• Monday: Morning yoga, 22 minutes. Weights (chest and biceps), 40 minutes. Evening yoga, 53 minutes.
• Tuesday: Morning yoga, 8 minutes. Running (6 miles @8:57).
• Wednesday: Morning yoga, 11 minutes. Running (Easy pace, 6 miles @9:25). Weights (Shoulders and legs), 40 minutes.
• Thursday: Morning yoga, 10 minutes. Running (half marathon pace, 8 miles @8:51).
• Friday: Morning yoga, 25 minutes. Weights (back and triceps), 40 minutes.
• Saturday: Morning yoga, 26 minutes. Running (half marathon pace, 10 miles @8:56).
• Sunday: Morning yoga, 32 minutes. Running (easy pace, 17 miles @9:56).

Daily personal yoga streak: 65 days.

YTD: 1,562.2 miles running, 458.3 miles cycling, 2,020.4 miles total.
Running miles - Month: 190.6, Week: 47.

Weekly Training: October 18 - 24 & 1,500 Running Miles!

Graphic from my page at dailymile.com, running miles only-- I didn't do any cycling this week.

On December 20, 2009, I published 1,500 miles as my 2010 running mileage goal.  I reached the 1,500 mile point on Saturday's run!  Looks now like that goal was a little conservative; I had revised it downward a little after a minor knee injury, but that's OK.  I'll probably finish 2010 somewhere over 1,800.  What should my 2011 running goal be?  Maybe 2,011 in 2011!  I'll decide and publish by end of year.

• Monday: Morning yoga, 24 minutes.  Weights (chest and biceps), 40 minutes.
• Tuesday: Morning yoga, 24 minutes.  Running (speed training, mile repeats - 6 miles @8:10).
• Wednesday: Morning yoga, 9 minutes.  Running (easy pace, 6 miles @9:34). Weights (Shoulders and legs), 40 minutes.  Evening yoga, 51 minutes.
• Thursday: Morning yoga, 15 minutes.  Running (half marathon pace, 8 miles @9:00).
• Friday: Morning yoga, 30 minutes. Weights (back and triceps), 35 minutes.
• Saturday: Morning yoga, 27 minutes. Running (half marathon pace, 10 miles @8:56).
• Sunday: Morning yoga, 51 minutes. Running (easy pace, 12 miles @9:48).

Daily personal yoga streak: 58 days.
YTD: 1,515.2 miles running, 458.3 miles cycling, 1,973.4 miles total.

Weekly Training: October 11 - 17

Graphic from my page at dailymile.com. Graphic includes running and cycling miles.

Solid week, although light on cycling:  40.1 miles running, 4.25 miles cycling, 44.26 miles total.

Monday: Yoga, Weights (Chest and biceps).
Tuesday: Yoga, Running (Mile repeats - 6 miles @ 8:35).
Wednesday:  Yoga, Running (8 miles @ 9:33), Weights (Shoulders and legs), Core & Yoga.
Thursday: Yoga, Running (Tempo run - 5 miles @ 8:35).
Friday:  Yoga, Weights (Back and triceps).
Saturday:  Yoga, Running (Easy run - 8 miles @ 9:25).
Sunday:  Running, half-marathon race simulation (13.1 miles @8:54.), Yoga, Cycling (4.25 miles @8mph).

Daily personal yoga streak: 51 days.

YTD: 1,473.2 miles running, 458.3 miles cycling, 1,931.4 miles total.

Weekly Training: October 4 - 10

Graphic from my page at dailymile.com. Graphic includes running and cycling miles.

A fairly average week, 40 miles running, 10.75 miles cycling, 50.75 miles total.  I ran an easier pace all week to lighten the load on a sore left heel.  An unusual pain is typically a result of an unusual stress.  I know I eperienced additional stresses both on a fast run on the previous Tuesday, and on a long trail run on the previous Saturday.  I'll just continue to keep the intensity a little lighter for a while.  The shoulder soreness I had experienced several weeks ago did not return, so I was able to continued my normal weights routines Monday, Wednesday and Friday, increasing weight 2.5 pounds on schedule.  Cycling activity was fairly low, only 5 miles Wednesday and 5.75 miles Saturday.

I continued to practice my yoga, at least a few minutes each day.  My daily personal yoga streak now stands at 44 days. 

YTD: 1,433.1 miles running, 454.0 miles cycling, 1,887.1 miles total.

Weekly Training: September 27 - October 3

Graphic from my page at dailymile.com. Graphic includes running and cycling miles.


Much less mileage this week, running 32 miles, down from 40 the previous week, a "mini-taper" for Saturday's 25K trail run.  The season's first cool front was energizing, after slogging through a long, hot summer.  I had an incredible run Tuesday morning.  The temperature was 57 °F, my first run below 60°F since May 5.  I felt liberated by this fantastic morning and just let it all loose, for six miles at 12 seconds/mile quicker than my 5K PR pace: 8:57, 8:15, 8:08, 7:50, 7:51, 7:10. Sucking wind at the end of this one? Yes! Loving it? Totally!!! I probably ran way too hard for a race week, but made up for it by taking a short easy 4 miler Wednesday and resting my legs Thursday and Friday.  Saturday's 25K trail race was very enjoyable.  Details and pics are in a separate post.  I followed with a nice 6 mile recovery run Sunday with a 3 mile cooldown on the bike.

Still going strong on my personal daily yoga challenge; my yoga streak is currently at 37 consecutive days!

Weekly Training: September 20 - September 26

Graphic from my page at dailymile.com. Graphic includes running and cycling miles.

I eased up slightly this week, running 40 miles, down from 50 the week before.  In preparation for next Saturday's 25K trail run, I want to continue to taper the distance and intensity slighty and get extra recovery time.

Runs were 8, 10, and 4 miles Tuesday, Wednesday and Thursday; 8 and 10 miles Saturday and Sunday. My cycling miles are still way down, with only 4 miles Saturday. 

Additionally, after resting a sore shoulder for a month, I finally got back on track with my weights program, cautiously working Chest/Biceps Monday, Shoulders/Legs Wednesday, and Back/Triceps Friday.  I'm a total believer in a holistic approach to fitness.  To that end, I try to challenge the entire body by adding weights routines to target different muscle groups, core strengthening exercises, and by cross training on the bicycle.  Yoga is the final piece in the puzzle, pulliing everything else together and providing physical and mental balance.  

Following my personal daily yoga challenge, I continued my practice with at least a short session each day, and my daily yoga streak is still going-- 30 days!

A friend on dailymile left a nice comment following my description of yesterday's 10-miler, that I am "a very spiritual runner."  Thanks, Stephanie!  I've long felt a somewhat zen-like quality to running.  There's something about the rhythm of breathing and footsteps, coupled with the mental focus, that seems to enhance mind-body connection, sort of a "moving meditation."  I feel that increased recent yoga practice has enhanced that connection.

YTD: 1,361.5 miles running, 440.3 miles cycling, 1,801.8 miles total.

Training Tip & Personal Yoga Challenge Update

Training Tip of the Week:
Two weeks ago, I posted an 18-minute yoga video with some great hip-opening lunges that I found enhance post-run recovery, greatly reducing tightness in the legs and hips.  My morning schedule is pretty busy, especially if I try to squeeze in a couple extra miles.  The routine in today's video is also very effective, and it only takes 11 minutes!

Personal Yoga Challenge - Mid-September Update:
I challenged myself to develop yoga into a daily habit with at least a short yoga practice each day during the month of September (National Yoga Month).  I posted this on September 8, to help hold myself accountable, and briefly updated in my September 12 weekly training summary.  As of today, the month is still intact and the streak is alive at 20 days, going back to August 28. Looking good!

A Personal Yoga Challenge

Instead of my usual Wednesday Green Choices feature, I am posting today on a personal challenge.  When making a resolution to oneself, it is often useful to share the commitment publicly, as an extra incentive to hold oneself accountable.

In recent months, I have felt steadily increasing benefits from the practice of yoga-- physically, mentally, and spiritually.  Too often, when people think of yoga, they think of only the physical practice.  That is an important part of the whole, but still only a part.  I began practicing last year.  I always thought yoga would be beneficial, and intended to try it "someday."  However, what finally drew me into actually starting the physical practice was exposure to a bit of yogic philosophy through reading.  Everything I read seemed to contain answers I sought for many questions.  Yoga is really a vehicle for recognizing the wonder of the universe and the oneness of all things through physical and mental discipline and meditation.  It trains one to better experience the joy of life and the infinite peace that may be gained just by focusing on and appreciating the wonder of each moment.
 
So, back to my personal challenge.  I wanted to get to the point that I practiced daily.  In honor of September's National Yoga Month, I resolved to make some time each day just for yoga practice, even if just a few minutes.  I think that's my key to being successful, to not set an arbitrary amount of time each day, but to leave it flexible, because there should never be a day that I can find no time at all.
 
At the end of the month, after 30 consecutive days, daily practice should just feel like a normal part of every day, and it should be fairly easy to sustain long-term. 
 
This is day 8 of my personal challenge.  So far, so good.  This morning, I warmed up before my run with a nice quick 7 ½ minute routine. I'm sure I'll also find time for at least a quick evening practice also!  The least I've practiced was 12 minutes September 4, and 20 minutes September 2.  Most days have been between 45 minutes and 1 ¼ hours.  Besides, it's never about the time.  It is the quality that is important.