Today, I ran in the woods at noon time in the drizzle. I am thrilled to be back on the trails after falling and hurting my shoulder in July. I started running with my friend, Dorian last March. Dorian told me that today was the best run I had since I started with her. That was high praise coming from her! A few weeks ago, she told me that I looked like a decrepit old lady running up the hill. Today felt like the good ol’ days of running in the rain and the mud.
Our goal is to break the national record for the mile in our age group. I don’t know if I will ever get there. I do know I am in much better shape then I was a year ago.
Today is Day 46 of my cold plunge challenge. My sister and I plunged for 30 days and decided to continue until the end of the year. I am impressed with myself. I can usually rationalize my way out of things. This challenge has been hard. There are many days when I really don’t want to get into the cold water. The tap water is now 50 degrees. I do it anyway, and I always feel better. It is a instant mood changer.
I have created a spa like ritual around plunging. I workout first, because that is what I do. I come home and turn on the kettle for my collagen protein coffee, start the water in the bath tub, and light my “ocean air” candle that my niece bought for me. When the tub is filled, I take a few deep breaths and grab my hot cup of coffee as I get into the tub. I have a few sips of coffee and then I submerge myself in the tub. I breathe my way through it. In the past, I would try my best to distract myself. Now, I sit there and breathe. I feel like I can cross meditation off my to do list. I stay in for three to four minutes. In the past, I would stay in for at least 5. I have found I am cold enough with three to four minutes. I get out, towel off and moisturize myself with coconut oil. I then use a gua sha tool on my face and neck. All of this is done in 15 minutes or so. I feel so much better!
I am so grateful for the cold tap water. I am also meeting with the plungettes for a cold plunge in the ocean once or twice a week. It is always more fun with friends. Click here to read 6 benefits to cold water plunging.
My summer of fun has turned into my summer of rehab. I am currently going to occupational therapy and physical therapy. Six weeks ago, I fell running uphill in the woods. I was training with my friend who is a faster, stronger runner than me. I didn’t want to lose her in the woods, and was doing my best to keep up. As we came to the end of the hot and humid run, I went down running up a hill. I actually fell twice on the run. The second time, I fell on my shoulder and ended up not being able to lift my arm without pain. The diagnosis was tendonitis and bursitis. I can’t be at my best if my body is hurting. So how do I fix it? I started OT and PT. I decided to include PT because I was concerned about my balance and falling down. Was there an issue with my brain/foot connection, my progressive glasses, my balance, or all three? I don’t want to be the kind of old person who is always afraid of falling. I will figure it out! I did get a shot of cortisone in my shoulder, which is like magic. Within a couple of days, my shoulder felt so much better.
I just got back from a hour long run in Huber woods with my friend Dorian. We did 8 long hill repeats. It was another hot and humid run. You could actually feel the steam rising. It is beautiful at Huber Woods. It is another world in the middle of New Jersey. I feel like I am running in Vermont. The Joe Pye weed is in bloom along the trail and the grass was recently mowed which makes for an incredible run. I am so grateful to be able to run again.
September is right around the corner. Are you interested in cold plunging with the plungettes this year? It is a good idea to start cold plunge training in September when the water is warm and just keep on going. It is amazing how the body can adjust to the colder temperatures. I have really missed it this summer. Last year, I would put 32 pounds of ice and add it to my bath water three times a week. I didn’t want to be that crazy about it this year. I only did it once.
This morning I met my friend Dorian for a track workout. Afterwards, she asked me if I had time to shoot some baskets. Of course, Dorian has a basketball in the back seat of her truck. We headed over to the basketball court to shoot some hoops. We were off to a good start. Dorian threw one over the top of the backboard. I took the ball and I couldn’t even reach the rim. We kept trying and eventually made a few baskets, which was exhilarating! Dorian always enjoys a competition, so we played a game of OUT. Dorian won by a basket. I haven’t picked up a basketball in years and I was never very good at it. Still, it was so much fun to try something that you did as a kid!
Last week, the plungettes and I went boogie boarding for the first time! We didn’t catch many waves, but we had the best time trying, and laughing all the way. It is the start of a fun summer! Who knew? No one ever called me the fun one. I am usually the one that stays home and pulls weeds out of the garden. This is the new me!
Shoot! I had to slow down and then stop for a moment. The last post, I told you that we had to intensify our training for the mile. Dorian and I had 3 hard workouts that week. I am so proud to say that I did it! It is always exciting to accomplish a challenge you aren’t sure you will be able to complete. It was over the top though. My whole body was fatigued. I started having squiggly lines in my vision. They are ocular migraines, and they last about twenty minutes. That is a sign that I am stressed and pushing myself too hard. I need to back off for a bit. I reached out to Dorian and told her I would need to reduce the intense workouts to once a week for a while. Last Friday, we met for a 45 minute workout in Huber woods. It was hot, but felt great to be back running the trails. Now, my left leg is feeling wonky. I put on my toe spacer and I am doing Foundation Training. It will help put me back into alignment and strengthen the muscles of my back, feet and ankles. I will be back running soon!
Our plungette season is over. The ocean temperature is 62 degrees. It is no longer a therapeutic cold plunge. It is now beach season. I just listened to Shelby Stanger’s podcast Wild Ideas Worth Living. She interviewed the Boogie Board Wave Chasers They are a group of women in San Diego who are between the ages of 55 and 95. They meet 5 times a week to Boogie Board. It is a great workout that uses all the muscles of the body and makes you feel like a kid again! This is will be a good compliment to OutdoorFit and my track workouts. I think I have an old boogie board in the garage that I can dust off and take for a ride. Want to join me? I am excited!
It has been two months since my last blog post and the beginning of my mile training. While it has been exhilarating to try something new, it has been difficult, yet satisfying. I feel like I need to keep going. My friend Dorian and I are training together. She is in charge. I show up at the track and she has planned the workout. I just do what she tells me, and try not to whine about it.
I will let you in on my progress. I am not quite sure what to think about it. I started training on March, 17. On March 31, I did my first time trial. I ran a 8:38 in the park on a mile course. 8:38 is nowhere near 5:55, which is the time I need to break the National record for my age. I wasn’t expecting much because I had not been running and had just started the track workouts.
Fast forward 2 months. I have been training hard twice a week on the track. We had our second time trial on the same course in the park. I ran a 8:28, only 10 seconds under my previous time. I called my brother Paul to tell him about the time. He pointed out when you start something new, you improve quickly and then it becomes so much harder to make any progress. That information doesn’t discourage me. I am thrilled at 68 to be able to complete the workouts. I notice a difference in my body. I feel leaner and stronger. I am starting to feel comfortable running again.
According to Dorian, it is time to up the intensity on our training. I am not quite sure how I can do that. I have gotten this far, so we will see what happens. We need to work on strength and endurance. Hill workouts are now on the schedule. I will work on not whining too much.
The key is to not overdue things and injure myself. I am prioritizing recovery. I am cold plunging, foam rolling, getting massages, taking Epsom salt baths and making sure I am eating enough protein. Naps are important too. I tend to eat too many carbohydrates and push through when I am tired. I don’t want to do that.
Thanks for reading,
Mary
PS. We end all of our track workouts with crunches and Foundation Training. I always include ab work and Foundation Training at OutdoorFit. Are you interested in getting stronger with me and the Fabulous OutdoorFit ladies? It is not too late to start. You will be amazed with you can do.
Last week’s blog was about feeling flat and a bit depressed. So much has changed in just a week. I reached out to my friend Dorian. I wrote about her in the blog 5 years ago. She was training for an ultra marathon at the time. A few weeks ago, I saw that her store, Shore Footed, was closing. She has been a great sneaker resource for years. I was sad to see the liquidation sign in the window. I asked her about the store and what was next. She told me she was training to beat the National record for her age in the mile. She is now 63 and needs to run a 5:37 mile! Training for the mile is totally different from training for a 100 mile race. I told her I wanted to train with her. I love Dorian’s enthusiasm, so I thought why not give it a shot? I need to do a sub 5:55 mile for my age at 68! I could run that 35 years ago but, it has been a long time since I have been on the track.
It is so exciting to be working at something that you are not sure if you can do it or not. Last Friday, we met at a high school track. She asked me if I have been running. No, not really, except for a few short trips around the neighborhood with Sophie the dog. Our first workout was 9-200’s. We ran them slow, medium and fast. OH MY! I did it and I felt good while doing it. The soreness set in quickly. My whole body was SORE for 5 days. I spent the weekend foam rolling, stretching, napping and taking epsom salt baths. I also plunged twice in the ocean. Tuesday, we met again. Our second workout was 6-400’s. We ran them slow, medium, and fast. My fastest one was a 2:05. If you do the math, it is a 8:20 mile if I could possibly keep that pace going. It is a long way to 5:55. That’s okay. It is all about the process, and I am doing something fun with Dorian. Dorian is an amazing athlete and I appreciate her running tips and encouragement. It feels great to be doing something different. I am eager to see how my body changes and how much faster I can go.
Tuesday, I plunged after the workout and then had a massage. I have no time to feel flat or bit depressed.
I do have my limits with Dorian. After the workout, she likes to warm down with a few hand stands and flips into the pole-vault pit. I told her that I wanted to finish the workout standing up and to be able to walk out to my car.
I also attended a Native plant workshop at our local library. It was very interesting. I am not sure how much time or energy I will have for gardening this year. I am working on being a 68 year old track star!
What have you been up to? I encourage you to try something new. It is exhilarating!
I love being a 68 year old plungette! My friend Andrea took a photo of me in my bathing suit, so I could post about it. 50 years ago, I never would have had the confidence to have my photo taken in my suit, let alone post it. Of course, there was no posting back then.
Today was another great plunge. It was 65 degrees and partly cloudy in February. I picked up Andrea and headed to the beach to meet Lauren and Elena. I have the beach car. I don’t care if my car gets full of sand because I belong to the car wash club at the Shrewsbury car wash. As we drive over the Sea Bright bridge we can see the water. I check for white caps, hoping that it will be calm. It always feels surreal to me and is unbelievable that we are about to get into 40 degree water. We do it. We stay in for 5 minutes and 30 seconds. We talk, laugh and sometimes have waves crashing over our heads just to add to the excitement. Being in the water is not the difficult part. The hard part is getting our wet bathing suits off, and dressed as quickly as possible. Your hands stop working well because they are so cold. We all have big coats, so we can get changed under them right on the beach.
My brother Paul gave me snack packs of seaweed. He couldn’t believe that anyone would enjoy eating seaweed. I brought them to the beach to share with my fellow plungettes. Can you think of a more appropriate snack? Everyone loved them.
This is all so much fun! What are you doing for fun this winter?
It is January. It has been a cold, dreary, damp month. I have been listening to podcasts about enthusiasm and optimism. It is a push to feel that way. I am taking baby steps every day to choose what feels better. This morning, I started my day with OutdoorFit. I had two new ladies join the workout. Last Friday, I did a Fit and Fabulous… Aging Optional presentation at the Little Silver Library. These two brave souls decided to give the class a try. It is not easy to start during Winter Warrior season, yet it is the best time. It is empowering to do things that most people won’t do. Be The Exception. It made me feel good to introduce the new ladies to the seasoned OutdoorFit athletes who are in their 60’s,70’s and 80’s!
I am still plunging with the Plungettes! Plunging in the ocean with your friends in January really boosts your spirits. One of the ladies suffers from seasonal depression. She has been fine this year. We are still able to stay in for 5 minutes and 30 seconds. 11 minutes per week is the magic number to receive the optimum benefit from cold plunges according to Andrew Huberman, PhD.
In order to feel enthusiastic and optimistic, I need to feel strong and empowered. What I eat is very important. I am increasing my protein intake and decreasing my snacks. We will see how this goes! This is what I had for breakfast today.
Who knew scrambled eggs and cottage cheese was so delicious?
What are you doing to feel good? Any inspiration to share? I love simplicity. Are you inspired by eggs and cottage cheese?
What does it mean to be in your sixties? It feels surreal to me. I am 68, which is pushing 70. The OutdoorFit ladies are in their 60’s, 70’s and 80’s. I gear my OutdoorFit workouts to how my body feels. It is important for my own well being, and the well being of the women I coach. . We have one youngster in her 50’s. I have gotten very good at listening to my body. I have shifted our workouts to less burpees and more joint mobility work. I was having issues with my right shoulder and it was affecting my pushups and weight lifting. Since I incorporated mobility work into the workouts, my shoulder and arm are now pain free. I think it is so important not to keep pushing through pain, which I would have done in the past. I now investigate why something is hurting, fix it and carry on with my pushups! I know so many people give up as they grow older, and just stop working out. They might walk in their neighborhood and think that is enough. Strength training and flexibility are so important as we age.
It is exhilarating to try new things. I am so happy that I have found a group of women in their 60’s, and that one youngster in her 50’s, who are willing to jump in the ocean with me! We call it plunging. It sounds crazy, but it has so many benefits! Talking about aches and pains, a 5 minute dip in the cold ocean does wonders by reducing inflammation and making you feel better. Plunging also boosts your neurotransmitters; Gaba, Serotonin and Dopamine! There is an added bonus when the sun is shining. you really appreciate the warmth of the sun. Cold plunges are a great way to boost your metabolism and lose a few pounds! Of course, I love the touch of craziness. The Fall is a great time to start. The water temperature is manageable and your body can gradually adjust to the cold. The weather forecast is for a beautiful Fall weekend. Do you want to try something new (and slightly crazy)? Come plunging in the ocean with me.
MARY KININGHAM 