Things I learned while weight training

So I've been lifting consistently (and heavy) for about four months now, ever since finishing up my trail running season. I've lifted weights before, but this has been my first experience with Olympic weight lifting, and the first time I've lifted with friends, consistently, for many weeks. It's been a great experience, and a fun new set of skills to build during a winter that just won't quit.

I learned the basics of weight training way back in high school, when my physical education class sandwiched a shockingly well thought out weight room unit right in between the usual flag football and softball. One of the rare useful things I learned in P.E. was how to track weights, sets, and reps, and how to use machines and free weights.

This time around, though, I've been learning some new, valuable things. Here are six of them.

1. I lift more with friends.

Started with the bare bar.
But then I did them with more weight... and a spotter.

When I'm lifting by myself, I'll choose a manageable weight and go, maybe adding another few pounds for each set. When I'm lifting with friends, I can't get away with staying in my comfort zone like this. "Want to try some more weight? I'll spot you!" said Kathy, the day we were doing thrusters.

This is Kathy. Denise is in the background. They're STRONG.

Another week, I was happily lifting 160 pounds on the leg press when Denise came over. "You know," she said solicitously, "I can do 200 on that. And you have strong legs. You should give it a try." Well, okay. I loaded on a few of those ridiculously huge 45-pound plates and gave it a try. I couldn't do 20 in a row, but I could do four sets of five.

2. Fifteen is more than ten.

Shoot! Was that 13 or 14? Kathy, are you counting?!

Hmm, definitely felt like 14. Or  maybe 15...

Shocking, right? But before now, 90% of my weight training was sets of 10, rest, another set of 10. It sounds funny to say it for something that only takes a few seconds more, but getting to 15 (or, heaven forbid, 20!) takes endurance. Varying the length of my sets has introduced a new dimension into my lifting. It's hard to say which is harder, six sets of 10 (adding weight each set) or three sets of 20... but I can definitely say that they're each hard in a different way.

3. When lifting free weights, good form trumps heavy weight.

Still working on the perfect back squat, at any weight.

Weight machines are very forgiving of wonky form and limited flexibility. Free weights, particularly Olympic weights, not so much. Using the correct form requires a surprising amount of flexibility, balance, and concentration. All those mirrors in the free weight area at the gym suddenly make sense! They're not just for narcissistic hardbodied guys to flex at each other without making eye contact, after all -- they're giving critical feedback!

4. Strong comes in many shapes.

This is Kathy. She is very strong.

She lifts heavier than anyone else I lift with.

She says, "I don't do fast, and I don't do graceful.
But I can do strong."

I'm kind of tall and gangly. (I used to think of myself as awkward, but I don't any more.) And strong. Kathy's solid and strong. Denise (in the first picture background) is compact and very strong. Sally, who's not in these pictures, is taller, like me, and strong. Strong comes in a lot of shapes, and it comes from consistency, and focus, and the drive to keep trying and getting stronger.

5. Stealth core is good, but specific core is even better.

Weights + Whole30 = abs!

Okay, I confess: I'm a plank hater. Yeah, I can do them, but they're not, you know, fun. In fact, when I broke my elbow, I joked that the only upside was that I got a several month break from having to do planks.

So I love any workout that provides me with some "stealth core" -- core work that doesn't feel like doing planks. Yoga, kettlebells, Olympic weights -- all of them are pretty good for this.

Turns out, though, that doing actual core work? Even better. One week in three I do a core circuit: bar sit-ups, incline sit-ups, back and side extensions, leg lifts, cable extensions. I sit around in my office the rest of the day waiting for the DOMS (delayed-onset muscle soreness) to strike, then creak around for the next three days complaining about my aching muscles. And darned if I'm not getting a stronger core.

6. If you lift with a labor coach...

Come on! You can do anything for 30 seconds!

Okay, one more story to finish out. I did inclined sit-ups with Mary one day in January. She's an obstetrician. She coached, cajoled, and cheered me on through my third and fourth sets of 15 sit-ups, adding weight each time, to a point far beyond what I could  have done alone. The last set was an absolute struggle... but I got it done. And promptly collapsed back on the bench while she joked, "Congratulations! It's a girl!"

Normally, my abs are tired after a core circuit day. The muscles ache for a day, maybe three, then get better. After that set of sit-ups? I had sore abs for eight days. If you lift with a labor coach, you might end up with a harder lift that you thought you were capable of doing. Thanks, Mary! (I think?)

Race report: Full Moon Frozen River Run 2014

Ever since reading Joel Button's account of last year's Full Moon Frozen River Run, I knew I wanted to come along on this year's outing. A loosely organized, moonlit, nighttime group run on the frozen St. Croix river sounded pretty awesome, and seemed like a great introduction to nighttime running. Joel's emails promised 12-16 miles of scenic running, with four hours of aid station support and a potluck afterwards. Free! It's been plenty cold this winter, ensuring good ice on the river, but the really cold weather broke for us just in time: the forecast was for 19 degrees (ABOVE zero!) with light wind.

Since I wanted some more miles for the day, I started my Saturday out bright and early with a nice easy 2 hour trail run with Stephanie, who's training for the Spring Superior 25K. The singletrack bike trail at Theodore Wirth was in great condition and we got a nice 7-ish miles in the chilly, clear morning air and wrapped up by 8:30 am.

Sunrise: Worth getting up for!

Check out the ice lashes!

I headed home (by way of breakfast) and spent the day doing ordinary Saturday things -- hanging out with boys, grocery shopping, the usual -- and took a two hour nap after lunch. (Which was, by the way, AWESOME). Kids are getting over a cold, so we had dinner around 5:30, did the usual bath-storytime-bed routine, and everyone was asleep by 7. I changed back into running gear (minus a few layers, since it was now a good 15 degrees warmer), gathered inordinate amounts of snacks, spare clothes, coffee, headlamp, and other running junk, and hit the road for Stillwater.

By the time I reached Joel's office at 8:15, there was already a good crowd there, gathering for the 8:30 run briefing and 9 pm start. We signed waivers and loaded the table with potluck treats. It was great to see lots of trail friends there -- Janet, Mike, Pam, Shannon, Julio, and lots of others. Last year's run had 15 participants, but this year there were about 38!

The briefing covered the route -- 3 miles south, then back to the aid station on the riverbank, then 2.5-5 miles north and back. It covered the wind direction (blowing from the north, take it easy on the first part because you'll be coming back into the wind). And it covered the "trail" conditions. Which were, he warned us, challenging. We would be following snowmobile tracks on the frozen, snow-covered river, but there was fresh, unpacked snow, and it was lightly crusted. Joel's email from a few days before had warned: "The most difficult part is punching through the snow unexpectedly, like riding a trike with one wheel the shape of an egg and the other the shape of a triangle."

Joel (in the center), giving a pre-run briefing.

With a few more words of advice and wisdom (check in and back out at the aid station, don't get lost in the river channels), we were off. First to the aid station, staffed by fantastic volunteers right on the riverbank, complete with bonfire, tent, and a propane stove with two kinds of hot soup. And then, off and running!

Heading toward the lift bridge

 We crossed the lift bridge (welcome to Wisconsin!) and immediately descended onto the river. It was very quickly clear that this was going to be some difficult running. There was a snowmobile track, but it hadn't been used heavily. Much of the trail looked like this:

The view, for much of the run!

 The snow varied in depth in most places from 4 to 8 inches. It was lightly crusted over, so if you ran an unbroken section, about one step in three you'd be on top of the snow, then you'd break through. If you went in other people's tracks, it was like running in 4-8 inches of mashed potatoes. But it was a nice temperature, the wind was at our backs, my gaiters and the cool temperatures kept my feet dry, and by throttling my run down to a slow trot, I found a sustainable pace.

Lights across the river in Stillwater

Janet and I ran together and quickly found ourselves bringing up the back of the pack. No worries, we were both comfortable at our pace and pretty sure at least a few of the people who had taken off faster would come back to us. We trotted along past the pilings for the new bridge (giant concrete cylinders rising from the river), and past the lighted power plant (I think?) on the Minnesota side. A couple of miles in, we overtook Mike and Anjanette. Mike and I pulled ahead and caught up as we ran -- we met at last spring's Superior 50K and did a lot of the same races last year, but hadn't run together since the Turkey Trot.

About 60 minutes into the run, we reached the turnaround a little more than 3 miles in, at a pavilion on a little peninsula.

Jacket off, red cheeks, having a good time!

Anjanette, Janet, and Mike at the turnaround

We started back, now heading into the wind. But thanks to some advice from Joel, we got onto a slightly better track closer to the Wisconsin shore, and made decent time heading back. Janet and Anjanette walked a fair bit of the return trip. I pulled a little ahead of Mike and was back at the aid station in about 1:45.

The awesome volunteers checked me in, fed me soup, and thawed out and refilled my frozen water bottle. Lots of people had recently gotten into the aid station. Many were calling it a day, surprised by the difficult trail conditions. (I think about 15 people went out again after the southern out-and-back). A runner just ahead of my looked at his GPS, laughed, and exclaimed, "753 calories? I don't think so!"

The potluck party was getting rolling up in Joel's office. The bonfire was warm and smoky. Someone asked me, "What about you? Are you going back out?" I didn't really have to think hard about it. I had come here to run! I was a little tired, and it was hard, but hey, nothing felt injured. I'd made time to do this. I wanted this run. Yes, of course I was going back out.

A group, including Joel, was heading north as far as the ice falls at mile 2.5 and offered to wait for me, but I wasn't sure how much time I was going to take. Janet and Anjanette got in and decided they were done, but Mike was up for more, once he got his snowshoes out of his car. It was actually great snowshoe conditions, with the crust of snow.

I switched to a heavier jacket and a volunteer gave me some handwarmers. Mike and I started back out. I forgot to check my watch, but it was probably 11 pm. We headed up the river, passing under the lift bridge (the only place I saw bare ice) and past town. We chatted and watched a little constellation of headlamps heading toward us, from the far distance. A group of seven or so fast runners on snowshoes were returning. Mike decided to head back with them. I looked at my watch, saw that we'd been out for 15 minutes, and decided to keep going. I came here to run! "See you back at the office!" I said. "I'll buy you a beer!" he offered.

I kept heading north, alone now. It was nice. The wind was still in my face but I was warm now from moving along, and the snow was better going this way -- a runnable crust in many sections. I followed the snowshoe tracks and passed a few other returning runners. I kept on eating (I had a Picky Bar, a gel, a Larabar, and some soup, all told) and drinking. I looked at my watch and decided I'd turn around at 11:50.

Right around then, a returning runner pointed out some lights ahead and told me, "That's Joel's group up ahead by the ice falls. He's waiting for you!" Well, okay, then. The ice falls it is! I picked up the pace and met up with Joel as the rest of his group started back.

"I'm so glad you made it!" he said. "Do you want to see the falls?" I'd come this far; of course I did. We plunged off the track into knee-deep, unpacked and untrodden snow. We crossed a small channel island and a channel, and clambered up on the Wisconsin shore to the base of the 60-foot, frozen waterfall cascading off the steep bluffs. Beautiful.

We turned around and started back. We were the last ones out on the river, and we'd been out for three hours now. It was a slow return trip, walking and jogging, hunting around for the best track. It was great to talk to Joel, in the dark, about racing plans, training, balance with family, seasons of life... we were getting tired, but the time went clicking by and soon we were back under the bridge, retrieving the lamp that marked the route across the river, and heading back to the aid station. We pulled in at about 12:50.

I made my way back up to the office, where a dozen runners were still hanging out, eating, drinking and thawing out. Suddenly, I was starving, and my back was achy, and, come to think of it, so were my ankles and hips. And my shoes, socks, and gaiters were soaked. Yikes! It was like I'd just spend four hours swimming through ankle-deep mashed potatoes. Or snow. A baked sweet potato hit the spot, and so did sitting down and talking with Mike, Janet, Pam, and the others who'd gotten back before me. According to friends with GPSs, I had run about 11 miles. It wasn't fast, but I got my 4 hours' worth!

The next day, I was surprised to feel fine. No aches, no deep fatigue, and after another afternoon nap yesterday, I felt pretty close to normal.

What a cool run, with a great group of people. Huge thanks to Joel for organizing it, Kyle for helping, the aid station volunteers for running an awesome operation, Mike for running with me and helping clean up, and Janet and Anjanette for running with grit and determination. And especially thanks for Joel for waiting for me at the frozen falls, and keeping me company on the return trip. Great to get to know you better. Can't wait for next year's fun!

Random selfie from today's snowy run, back in Minneapolis!

Whole30, days 20-30! Slow cooker Italian roast pork recipe.

It's day 30 of the Whole30! I'll do a big wrap-up post shortly, but wanted to get a post up about what I've been eating. My rate of posting has slowed as what we do becomes the "new normal". It's no longer a big deal to cook this way for us. We're both feeling pretty great (though ready for some warmer weather, sheesh, it's been cold here this January!) and will continue to cook this way going forward (as we did before this), easing a few rules along the way. It'll be nice to add white potatoes back into the mix, and sausage (and bacon!) with added sugar, and -- dare I say it? -- beer. But as a template for how to eat, I think this one works well for us.

The last Whole30 roundup!

Friday (day 19), continued:
Dinner: Roasted chicken, sweet potato, cauliflower.

Saturday (day 20):
Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.
During the run: Two Larabars.
Post-run: Seward Cafe: 3 egg omelet with olives, mushrooms, and broccoli, with tahini and jalapeno salsa. Side of grilled carrots. Black coffee.
Lunch: A big salad with lettuce, grilled chicken, baked sweet potato, grated carrot, half an avocado, roasted golden beets, and balsamic-sundried tomato dressing.

Pretty awesome.

Dinner: Polar Vortex Chili, with roasted butternut squash and avocado.

Wow.

Sunday (day 21):
Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.

Post-run: Carrots and jicama sauteed in coconut oil with onion, a fried egg. Black coffee.

Midmorning: A few dates (I was hungry at church!)

Lunch: Polar Vortex Chili with squash and avocado.

Dinner: Out with friends to the Seward Cafe! My usual omelet, this time with mushrooms, kalamata olives, and carrots, tahini and jalapeno salsa, and a side of broccoli. Also had a piece of sausage. At home, still hungry, so a little more Polar Vortex Chili. Dang, was it good.

Monday (day 22):

Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.

Post-workout: Baked sweet potato, small handful of trail mix (sunflower seeds, pumpkin seeds, raisins). Black coffee.

Lunch: Tuna salad with green beans and roasted yellow pepper. Salad with spinach, radish sprouts, 1/2 an avocado, roasted yellow pepper, olive oil and balsamic vinegar.

Midafternoon: A little more trail mix, a few dried figs.

Dinner: Polar Vortex Chili, one last time! I'll miss it.

Tuesday (day 23):

Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.

Post-workout: Baked sweet potato, two hard boiled eggs. Black coffee.

Lunch: Tuna salad with green beans and roasted yellow pepper. Salad with spinach, radish sprouts, 1/2 an avocado, roasted yellow pepper, olive oil and balsamic vinegar.

Midafternoon: A little more trail mix, a few dried figs.

Dinner: Roasted chicken legs, green beans with olive oil and salt.

Wednesday (day 24):

Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.

Post-workout: Baked sweet potato, hard boiled egg.

Lunch: A banana, and then Seward Cafe. 3 egg omelet with olives, kale, and mushrooms, with tahini and jalapeno salsa. Side of broccoli. Black coffee.

Midafternoon: Salad with spinach, radish sprouts, 1/2 an avocado, roasted yellow pepper, olive oil and balsamic vinegar. An apple. A few pistachio nuts.

Dinner: Slow-cooker Italian roast pork and broccoli. Whoa, this was pretty amazing. The roast pork recipe came from this site, via my brother-in-law, who made it for us over Christmas. We obviously skipped the bread and provolone cheese, and instead had it with steamed broccoli and lots of the pan juices. It was juicy, tender, and unbelievably flavorful.

Wow, this was amazing.

Slow Cooker Italian Roast Pork (adapted from food.com) (Serves 6-8 hungry people)

2.5 - 3 pound pork shoulder (or other large inexpensive cut of pork; chicken would probably be amazing here too. Bone in is fine)
3 Tbsp garlic, minced
2.5 Tbsp rosemary (fresh if available), minced
3 Tbsp fresh parsley, minced
1 Tbsp salt
1 tsp ground black pepper
1 Tbsp olive oil

If the pork shoulder is trussed or in netting, remove it. Score the meat in thick areas.
Combine the garlic, rosemary, parsley, salt, pepper, and olive oil in a bowl. Rub it onto all exposed surfaces of the pork shoulder (and into the scores if you cut them). If the shoulder came rolled or trussed, you can re-roll/truss it now.
Place the shoulder in a slow cooker and cook on HIGH for 20 minutes, then on LOW for 3-4 hours, or until meat is very tender and falling apart.
Remove the pork from the cooker and remove the truss (if you used it). Shred the pork with two forks and return it to its juices.
Serve with sauteed broccoli or garlicky greens

Thursday (day 25):

Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.

Post-run: Seward Co-op! Roasted butternut squash, chicken, olives, grated beets. Black coffee.

So pretty!

Lunch: Tuna salad with green beans and roasted yellow pepper. Salad with spinach, radish sprouts, 1/2 an avocado, roasted yellow pepper, olive oil and balsamic vinegar.
Dinner: Italian pork, broccoli, sweet potatoes

Friday (day 26):
Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.
Post-workout: Seward Cafe: 2 egg omelet with olives, kale, and carrots, with tahini and jalapeno salsa. Black coffee.
Lunch: Tuna salad with green beans and roasted yellow pepper. Salad with spinach, radish sprouts, 1/2 an avocado, roasted yellow pepper, olive oil and balsamic vinegar.
Dinner: Roasted chicken, cauliflower, sweet potatoes

Saturday (day 27):
Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.
During the run: Two Larabars and a handful of dates.
Post-run: Seward Cafe: 3 egg omelet with olives, mushrooms, and broccoli, with tahini and jalapeno salsa. Side of grilled carrots. Black coffee.
Lunch: A big salad with lettuce, warn Italian Pork, bean sprouts, half an avocado, pan juices, olive oil, and balsamic vinegar.

Yeah, the pork was good this way, too.

Dinner: Braised cabbage with sausage. We used green cabbage this time and it didn't turn things purple. Winning!

Sunday (day 28):

Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.

Post-run: Paleo Diner Hash variant with sweet potatoes, squash, and cauliflower. A fried egg. Coffee with coconut milk and a spoonful of unsweetened cocoa.

I ended up eating about twice this much hash. It was awesome!

Lunch: Zoodles and meat sauce (ground beef, onion, garlic, a little jalapeno pepper, tomatoes, oregano, basil).

Snack: Coconut butter, a carrot, black coffee
Dinner: Roasted salmon, pan-roasted Brussels sprouts, steamed Hakurei turnips.

The turnips didn't taste like much, but they were kind of pretty.

Monday (day 29):

Breakfast: 3 egg omelet with kale and jalapenos cooked in ghee, leftover turnips, butternut squash, black coffee.

Post-workout: Seward Coop salad bar raid: Chicken, roasted beets, sunflower seeds, olives, sprouts, with a little olive oil and vinegar. Black coffee.

Lunch: Tuna salad with green beans and roasted yellow pepper. Salad with spinach, bean sprouts and alfalfa sprouts, 1/2 an avocado, leftover turnips, roasted yellow pepper, olive oil and balsamic vinegar.
Dinner: Chicken mulligatawny-ish soup. I made a massive pot of chicken stock on Sunday out of saved chicken bones and some chicken backs and necks. Pulled about a pound of meat off the bones. The husband added roasted butternut squash and a lot of curry powder, then blended it with the immersion blender. He then added pearl onions, carrot, broccoli, and green beans. We finished it with a little apple cider vinegar. It was a little random but pretty tasty! I had a sweet potato in mine.

Tuesday (day 30!):

Breakfast: A little leftover chicken soup. 2 egg omelet with kale and jalapenos cooked in ghee, butternut squash, black coffee.

Post-workout: Baked sweet potato, trail mix with sunflower seeds, pepitas, and raisins. Black coffee.

Lunch: Tuna salad with green beans and roasted yellow pepper. Salad with spinach, bean sprouts, alfalfa sprouts, 1/2 an avocado, roasted yellow pepper, olive oil and balsamic vinegar.
Planned dinner tonight will be Well Fed's Chocolate Chili!