Value of Cross-Training

While running is my primary sport, there is great value in working cross-training activities into my training cycles. Repetitive action of one kind of activity can lead to injury, and mental dullness. When choosing an activity or sport to cross-train for a sport like running, it’s a good idea to choose something that still boosts the heart rate, even if not at the same level. When recovering from injury, often there are types of cross-training activities that can be done as substitutes for the primary sport. Additionally, having a variety of activities worked into training allows the mind to have a break.

What are some good choices for cardio healthy cross-training? Biking, swimming, elliptical machine, rowing, Zumba, spin classes, and other sports such as recreational basketball, soccer, or volleyball all work.

What about for also dodging staleness or mental fatigue? Hiking, dog-walking, canoeing, kayaking, paddle boarding, surfing, skiing, snowboarding, or anything that gets you out and about and experiencing nature are great options.

Weightlifting, pilates, and yoga (with or without goats) are less cardio boosting, but still helpful in helping with muscle strength and recovery and also have a place in the mix.

Safe Summer Exploration for the Fur Babies

Summer activities can be a challenge in any climate, but particularly in Central Florida where the heat and humidity come on early and often stay late. While yesterday’s adventure was just a casual hike for the humans, dogs will be dogs and they definitely got in a solid workout running ahead and checking out all the fun new smells. We thought we brought plenty of water and made frequent enough stops, but in the end we learned some lessons in what to do differently on our next excursion.

  1. Hydrate ahead as much as possible. This can be a challenge with dogs, but you can get creative. Ours love ice so if I fill a bowl they will munch down some water. They also like watermelon and a couple other safe fruits that have good water content.
  2. Pack as much water as you can carry and plan your route and stops accordingly. Each pup probably could’ve gone through 8 oz each mile.
  3. Between the extra excitement and all that fur, the dogs are also going to heat up faster than their human counterparts. This time of year it’s important to stick to trails that offer ample shade to both walk and rest in and preferably some natural water sources where they can get wet.
  4. Be aware of your wildlife population. In Central Florida we have a wide variety of animal species, including the Florida Black Bear. Late spring and early summer they are very active; as a matter of fact we have had two in our yard just this week! We did spot a family moseying across the trail about a half mile ahead of us yesterday. Thankfully the bears are generally looking to avoid encounters and we made plenty of noise. Making sure your canine companions are trained to come when called is important if you are hiking them off-leash.

Mainly it’s helpful to remember that while our fur babies can make great running and exploratory companions, they need similar acclimation to new activities and changes in weather, geography, and/or climate that humans do.

Recovering from Staleness

I’m a fairly dedicated self-motivated runner, but several years ago I recruited a coaching colleague and friend to help me in my training. Most weeks this involves having him write up a workout schedule for me that balances running and cross-training activities. If I’m actively training for a particular race, the training plan covers specific volume and pacing requirements to help me achieve my goal. But sometimes, as much as I value routine, I get a little bored or start to become stale. Telling me to slow down or take a recovery week isn’t always enough.

A couple weeks ago my coach asked what I currently wanted out of my training. He was concerned the monotony might ultimately lead to injury as I was in a rut of pounding my workouts at or near race pace even through I’m not currently racing. Last week I received from him a somewhat loosely focused schedule. Specifics only included time suggestions for 4 runs, 2 bike rides, and some stretch band work. The main focus was to get out and explore. New locations, new trails.

The task seemed a little daunting at first, but I’m type of person that accepts challenge and literally runs with it. I pulled up maps, Googled local parks and trails, recruited my adult son who is also a runner, and took off. What I found along the way was exactly what both my body and my mind needed…recovery, excitement, peace. We discovered cow patties make for an interesting obstacle path, broken bridges can often still be crossed, bug spray and sunscreen come in handy, and Labradors cannot be kept from the water. And now I can add some new location options to my rotation to keep things interesting in the future.

Who Is Girl with Dog?

More accurately it would be Woman with Dogs, plural. Stout, the sassy lovable black lab, was the OG and she still rules the pack so really, it begins and ends with her even though our pack has grown over the years. Stout was the one who got me through the death of my mom 8 years ago and the one who started my love of running with a canine companion. The woods are our place together as she is still, after several training attempts, terrible on a leash. But I can take her to a trail and trust her to explore and always come back, often literally hounding my heels.

Stout was such a great example of why labs are a favorite family pet that we decided to add a few more. Enter Barley during COVID. He’s an anxious mess half the time and feels personally responsible for not only his humans, but all creatures entering our home. Ultimately, though, he’s turned out to be my best running companion: completely non-reactive on leash or off (unless warning me of the occasional black bear), endurance for the longer days, and protection always. He’s relatively friendly but I have no doubt he would save me from anything unsavory I might run into.

I should also mention that when we entered into labdom we did so with our best friends. They have Porter, Stout’s sister from the same litter, and when we added Barley, they added Piper. Different genders, different pedigrees. You know where this is going. We decided what fun it would be to have a litter of puppies. While we were trying to be responsible and wait the 2+ years to breed, nature willed out and 10 thankfully healthy pups were born to teen parents who had just turned 2.

Let me now introduce exhibit A, Samwise, and exhibit B, Rosie. Yes, while we had pick of the litter we could just choose one so we brought home two puppies who are each other’s best friends and partners in crime. Sam looks most like his dad; Rosie inherited his never ending capacity for playing fetch. They both run with me occasionally as well, but Rosie is a swimmer and also thinks the pool is her personal playground.

So that explains the site title. What material will I be posting? Possibly a fair amount of rabbit trails based on my life experience as a mother, daughter, teacher, coach, traveler, and so on. Not really sure where I’ll end up, I just know I have to write in down.