I got back in the pool today. I’ve gotta make use of that swim suit and those water shoes, right? And I need to gain back some running fitness.
I want to kick ass.
That is totally going to be me.
Why pool run? I’ve talked about pool running before, but what are the benefits?
Running on land is a high-impact activity where injuries can occur as a result of the stress put on the body, particularly the knees, legs and feet. Running in water cushions the body and is gentler on your joints. It has pretty much zero impact and has an extremely low risk of injury – making it a perfect supplemental form of training for a healthy runner and one of the best alternative exercises for injured runners. According to a 2000 article by Dr. Robert Wilder of the University of Virginia School of Medicine, running in water closely simulates land running in intensity yet provides a lower impact on the body.
According to Michael Ryan, Ph.D., “Water is about 800 times thicker than air, and it provides continuous three-dimensional resistance.” Therefore, it is particularly useful to individuals looking to build muscle strength because your muscles have to push at every point through your stride unlike on land.
Pool running is often called aqua-jogging or aqua-running and can be performed in two ways: feet touching and feet not touching. With the feet touching you will propel yourself across a pool pushing yourself with each stride. The feet not touching approach is done in deep water with a waist float that keeps you bouyant. You run in place. In either approach you can add upper body resistance training too.
To maintain proper form when pool running without feet touching, the water should be at shoulder-level. You should look straight ahead, your body slightly forward with hands clenched, your arms should be positioned as if running on land and your feet should not touch the bottom of the pool. Finally, your leg motion should also be the same as with land running. You should use a vest or belt for buoyancy when pool running without feet touching.
Where most people fail at pool running is with a low cadence. Trying to take slower strides is a mistake and will make your legs overextend in the water. The biggest risk for injury lies in overextending your legs and risking a slight hamstring strain.
You know what else is great?? You burn more calories pool running compared to land running! According to Wilder, running on land burns approximately 8 calories in one minute while running in water burns approximately 11.5 calories in the same amount of time. He attributes this difference to water resistance and the fact that an aqua runner must work the upper body more than a land runner.
Good thing! Because I totally went to Hubbard’s Diner for breakfast with Miss Allison and got a piece of chocolate cheesecake to eat for lunch. (Yes, I had cheesecake for lunch. Please don’t tell me you have a problem with that because it is perfectly acceptable when you have to spend most of your Saturday at the office! I swear!)
And I have to say that Allison and Michael are THE BEST godparents a pup could ask for. They invited her over for a play date for the whole day because I was going to be in the office. Callie is the luckiest pup, and I’m lucky to have such great friends!
Tonight I went to see my first movie since I moved to Madison! I don’t know how I have gone 10 months without making it to the theater because I love going to the movies! I saw Identity Theft at our $3 movie theater! I swear. The ticket only cost $3 and matinees only cost $2.50! Totally worth it! I didn’t even know this place existed until recently! I will definitely be back!
Song stuck in my head: “Ho Hey” by The Lumineers…I’m sure you’ve heard it.
So, last weekend I posted pictures of the real s’mores Mostly Harmless (the Flyball team) made in Amana, Iowa. Now, this recipe for S’mores Bars is a definite keeper! I am a little obsessed. A graham cracker base and topping. Marshmallow cream. Hershey’s chocolate bars. How can you go wrong?!
– 1/2 cup butter, softened
– 1 large egg
– 1 tsp vanilla
– 1 1/3 cups flour
– 3/4 cups graham cracker crumbs (about 6 sheets)
– 1 tsp baking powder
– 1/4 tsp salt
– Four 1.5 oz Hershey’s chocolate bars
– One 7 oz jar marshmallow creme
– Preheat oven to 350*. Lightly grease an 8-inch pan.
– In a large bowl beat butter and sugar until creamy. Add eggs and vanilla; beat until combined.
– Add dry ingredients to the butter mixture until combined.
– Press half the dough into the prepared pan.
– Spread marshmallow creme over the dough. Lay chocolate bars on top of the creme. Spread remaining dough over the chocolate bars.
– Bake 25-30 minutes. Cool completely before cutting.