Hit&Runners

Hiatus, but not really

2011-07-20T19:06:00.000-06:00

I know I've been absent here for a good long time, but if you'd like to see what I'm up to, please follow me on my new blog, One Girl, One Summer: Operation Ultra. I warn you, it is pretty self-indulgent, but if you are interested in my training for my first UltraMarathon, you may find it amusing.

My current plan is to spend some time improving my running resume (not by winning, just by completing!), my writing resume and my websites for a relaunch of Hit&Runners, which may be called another name. Becoming an entrepreneur is not a fast process, especially when you are still sorting out the bugs of what you have to say to the world and how you'd like to say it.

As always, all of your support is highly appreciated, and I truly hope you'll send me newsy updates of your own adventures. Even though I am focused inward, I always have an ear for listening and a couple of minutes to answer a question or at least point you on the right direction.

Go Go Go!
Coach Andi

Get Real with a Guest Blogger!

2011-03-24T19:19:00.000-06:00

Happy Get Real Thursday, Hit&Runners!

I've decided Thursdays are good days to get real. The weekend is coming, you have to have a strong plan, and in order to do that you need an honest assessment of your week. So welcome to Get Real Thursday, kicking off with a dazzling Guest Blog!

This weekend is my first race of the season, but much more importantly, the first race EVER of two of our very own Hit&Runners, Abbie and Karen. Both ladies are running their local major league baseball team's 5K (Abbie the Phillies 5K and Karen the Angels) and both of them trained using Couch to 5K. I got this email from Karen addressed to me and several other of her wonderful tribe of friends and family, and asked her if I could share what she wrote. I think many of you will find it to ring very true in your own hearts, no matter what level of training you are in right now. Enjoy, and let us know of your own joys and/or struggles!

Today there were many "excuses" NOT to run:

1. Late night last night

2. Terrible cramps today

3. Pre-storm, very windy weather

4. Stressful last week

5. Lots to do for the upcoming week

6. Big event next weekend

7. Blah, blah, blah

BUT, those excuses didn't exist for me today. Today I got dressed, went out in the less than ideal weather, and ran 2.11 miles in 25 minutes, in the wind, without stopping. And I was strong the whole time.

What I've found is that, excuses about running don't seem to exist anymore. Oh, I think of them... they pop into my head... but now when they come to mind, I sort of laugh to myself... laugh AT the voices that list them. It's as if I'm aware that I don't have to "fall" for it. I actually "call bullshit" on those thoughts. :) I just decide... I'm running or I'm not. Period. End of story. Nothing else plays into it.

That is, nothing plays into the mere FACT of me running or not running. I either do it, or I don't... it's simple!

The MOTIVATION, however, is a completely different thing. That is facilitated by a plethora of recent life changes (all self-imposed) that you are all aware of. My MOTIVATION to run each day is because Armida asked a question on our family's FB page. "Anyone want to run the Disneyland Half Marathon with me on September 4th?" My first response? "I'd love to think I could do that." But, my second response was quickly..." wait! why not? It's months away." And I started to research. Then I asked the question of Andi, "Am I crazy to think I could be ready to do this?" Her answer? "No, not at all." As a running coache, she quickly recommended several things, including the Couch to 5K program. Today, I finished week 7 of this 9 week program, and I am scheduled to run my first 5K a week from today, one week before I complete the C25K program! This is a step towards being ready for the half in September, my MOTIVATION to run.

But, something happened to me today as I finished my 2 miles of running: An overwhelmingly strong wave of emotion came over me. Having struggled with this assignment the last two times (had to walk a minute or two at the halfway point), I had started to feel discouraged. So, at this moment, I felt absolutely triumphant. Melodramatic? Maybe. But accurate, nonetheless. At that moment, a flood of emotion was just THERE... it arrived without warning. And, part of its beauty was that each and every one of you women were a part of it, filling my mind and my heart. I felt you all with me.

What I learned in this moment was this: Even MOTIVATION needs to be fueled... and, for me, what fuels my motivation is INSPIRATION and ENCOURAGEMENT. You each INSPIRE and ENCOURAGE me in ways you may never know and I may never be able to express... Your presence in my current journey is palpable.

Thank you all... for being a part of it... emotionally. It gets me through.

No, Karen...thank YOU. Thank you for sharing your heart and letting Hit&Runners be a part of your journey. You're right where you need to be, and working from the outside in your light, which has always been brighter, is shining even brighter from the inside out!

GO GO GO!
Coach Andi

Trust the Process.

2011-03-20T12:01:00.000-06:00

Spring has sprung, Hit&Runners!

We are coming to the close of the 100 Day Challenge, and I am thrilled to say I've whipped it into high gear. I'm healthy, intact, and full of renewed spirit!

There is a phrase that has come back into my life recently, and if you are being coached by me or have been around me you've heard me say it: Trust The Process. This is something that goes back to my acting school days, where rolling around on the floor yelling numbers and deciding what color underwear your character might chose was process, and you'd be surprised at what happened when that process was trusted. But I digress.

We are a result-oriented group of people, Hit&Runners. Setting a goal takes a lot of courage, a lot of heart and a lot of faith. You've dug deep into your heart and pulled out a piece of yourself that you may not have known existed, or maybe you've been embarrassed about or judged yourself for. Once you've taken that enormous deep breath and given yourself over to the challenge and started putting the blood, sweat and tears into it, you start feeling discouraged that your goal still seems out of reach.

This is what I'd like you to do: Every time you start to despair that you aren't fast enough or strong enough ("I SHOULD be faster!" "Aunt Tillie is faster and she's 72!" "I used to be an Olympic caliber curler!" "That guy wears Chuck Taylors when he runs and always passes me!"), stop and think about what you used to think about running (or whatever fitness activity you are embarking on). Did you think you could never run two miles? Did you think you weren't built for it? Were you one of those oh-so-original jokesters who told runners you only ran if a bear was after you? And now look at you. Look at what your body can do. More importantly, look at what your mind and heart can do.

Physical fitness, weight-loss, marathon training...they are all processes that do not happen overnight. Six weeks is not a very long time. I have still edible dairy products that are older than six weeks old in my refrigerator. Six months, a year...still not very long. Instead of ruminating over where you still aren't, trust that if you are committed to it, your process is getting you there, and that you are truly only able to be who you are right in this very moment, putting that cliched one foot in front of the other that brings you literally one step closer.

I've been trusting the 100 Day Challenge process, which is surprising hard on my ego some days. If you had asked me in December, I would have told you I already was moving for 30 minutes every day. I was wrong. It is also hard to let a 30 minute stroll count when a "challenge" to me means work really hard. Just like I tell all of you, though, I can't believe what has been coming to the surface as I continue to stick with it.

Trust the process. If you don't have a process and you would like some guidance, I'm an email or comment away.

Go Go Go!
Coach Andi

For tips, resources and general merriment, follow @CoachAndi on Twitter, and like the Hit&Runners page on Facebook!

Copyright 2011 by Andrea Whaley

Coaching, Day 71 and Where We Are Today

2011-03-12T23:42:00.000-07:00

Hit&Runners,

Sometimes, I am simply overwhelmed by the happiness that comes with this community of people. People large and small, super athletic and just starting out, people from my life in NY, my life in CO, and my virtual life on the internet...it's a truly special feeling to be here, to be present with you all.

The 100 Day Challenge didn't work out exactly as I'd planned. Honestly, though, I think it has worked out better. I know I have moved with intention every single day for at least 30 minutes, but often the intention part isn't conscious. It's a walk with my cousin and her dog, parking further from my destination to save a couple of bucks, drumming my heart out on Rock Band, or jumping around a field with 13 little girls.

I have a tendency to think really, really big. I then have a tendency to perpetually let myself down. Little by little, though, 2011 is becoming a year of putting things in perspective, celebrating small accomplishments and taking proactive steps towards a healthier lifestyle, physically and emotionally.

Finally, after many nagging injuries, a weird virus and just a really hard time feeling like myself, I feel I've had a breakthrough in my running. I have run now three times pain-free, I have discovered some things about preparing my muscles and preparing nutritionally that have me in a better place. It feels in so many ways like I am coming back to myself: back to running, back to seeing the world around me, back to the optimism that keeps me putting myself out there for whatever wondrous adventures the world sees fit to bestow upon me.

Coaching for me is a way of turning down the volume on myself and taking the time to hear things that have been drowned out by the blaring of my own broken records playing in my head. I find myself saying things I didn't know I believed. I make similies and metaphors that clear up mysteries for others that I was pondering myself. I try to be gentle with others but tough when it is necessary, which are gifts I'd like to give to myself. From my GOTR girls, from my runners scattered around the globe, and from the ones I see here in Denver on a regular basis, I get, quite simply, joy. I almost feel guilty to selfishly slurp up the joy that radiates off of all of you, but somehow I don't think you mind.

I am running the Colfax Half-Marathon on May 15, and I am running to raise funds for Girls on the Run of the Rockies. If you can donate, even just a dollar or two, I'd be incredibly grateful. I promise not to use this forum to continually solicit donations, but this is such an important program. I haven't met any woman who has heard about this who doesn't say, "Gosh, I wish I'd had this as a kid!" Here's the link to my page: Donate!

Thank you, and please send newsy updates!

Go Go Go!
Coach Andi

Walking on (Thru Day 55, plus days 56 and 57)

2011-02-27T22:09:00.000-07:00

Hello Hit&Runners,

Balance is an interesting concept. I've talked about it before, but it is really smacking me in the face right now as I notice imbalances that I would like to remedy.

Imbalances come in many forms: Physical imbalances that cause injury, imbalance of chemicals in your brain that make you feel crazy, nutritional imbalances that cause illness or fatigue, and of course the ever popular work/life juggling act. All of them basically stink when they become apparent, and I think I am experiencing a cluster: Random little annoying injuries, feeling slightly crazed, chest cold and figuring out how to proceed career-wise. I am really feeling good that I have not missed a day, but I am starting to wonder if I've been expecting a bit much of myself.

I took some days this past week or so to just walk, easily and with no real destination or goal except to walk. I forget sometimes that walking is very therapeutic. It's great for reflecting alone, and if you ever need to have a bonding experience or a hard conversation with someone a walk is a good way to do it calmly.

I was able to run a bit yesterday and today, though I am doing run/walk intervals until the congestion is completely gone from my chest. I keep trying to just keep doing what I can to be healthy and taking it a day at a time. I am frustrated, but staying positive.

Yesterday I got to go to Coach's Training for Girls on the Run, which was a huge boost to my positive attitude! The women I am coaching with are going to be great pals I can tell, and I cannot wait to get started.

So that's all for now, what is new and exciting with all of you? I encourage all of you to spend a few minutes this week writing down the things that are going to get you attention this month and what things are not. Balance may not be entirely possible as life happens, but having a plan is always a step in the right direction.

Go Go Go!
Coach Andi

Day Something or Other! Plus, introspection to inspire.

2011-02-16T22:26:00.000-07:00

Hey there Hit&Runners,

I'm still on the challenge! I haven't given up! My life has just been going in so many directions the past week or so that I haven't been keeping a daily journal. The great thing is that the directions are all so positive and so thought-provoking that I am overwhelmed by a sense of taking control of my own life. One thing leads to another, and taking this step of committing to this challenge has led to more blogging, which means more connections, which means more inspiration, which means better work-outs, which means more endorphins, which means more productivity, which means more opportunities, which means another 5 steps closer to figuring out the puzzle of how to make my work and life be what I want them to be.

Have you ever had moments where you just suddenly feel so centered, so in sync with your place in the world, that you truly see that whatever hurts or misfortunes are in your past really did happen for a reason? It's been said so many times that whatever doesn't kill us only makes us stronger. Who would I be today without who I was?

There's a woman who comes into my office every Wednesday who is about to turn 90. Today she asked me where I studied theatre and I told her. She congratulated me, which took me aback. Then, she stood up about 3 inches taller than she usually does and said that she studied theatre at Vassar under a very prominent acting teacher, back in the late 1930s. I looked at this woman, who's rich history I have heard only snippets about and thought, how many times did her life change direction? How did she get from Vassar to here? For whatever reason in that very moment I knew that I had nothing to regret. No reason to worry over the past. It's done. I did the best I could, or maybe not. I can hold all of the things and people that I loved in the past in my heart without the pain of how it ended, because while they were happening, they were real. I am so lucky to have experienced love in many forms. I continue to be lucky.

I am feeling so very encouraged and enjoying reading about all of your victories so much!

I have a few specific shout-outs to give:

Karen - I want to cry every time I see anything you post about your training, I am so excited for you!

Abbie - Congrats on geting through a vacation and sticking with the program! I'll bet I have the more obnoxious Phillies hat at the 5K!

Pamela - Your strength and commitment to your training, your career and your life inspire me every day. Keep on keepin' on, girlie, you've got Pixie Power!

So very many things are going to happen in the coming weeks, H&Rs. Visits from family, starting a new coaching season with Girls on the Run, lots of training for the 4 events I have planned in May (yes, I said 4) and a trip home to Jersey. I know I won't lapse on the challenge, even if I lapse on the blogging a little (though I'll try not to). You keep me honest!

Go Go Go!
Coach Andi

Why I Almost Quit on Day 40.

2011-02-09T22:35:00.000-07:00

I have been putting on a brave face, Hit&Runners.

I am injured. And it's really not that bad, believe me. I am so happy that I have my health and that these minor injuries that are plaguing me are just that: minor. But I am so, so discouraged. Sara the Pink Turtle once said out of frustration at a disappointing work-out something like, "My heart is so much faster and goes so much further!" I know that too well.

I want to be very honest with you: This all comes back to the marathon I ran in October. I had ZERO business running that race. I was not prepared. I failed to respect the distance, and I've read about every single thing Coach Jenny and lots of others have written about marathoning and that is rule number two, right after never try anything new on race day (and I wore a new sports bra, too, and let me just say: OUCH).

I started my training strong, but in essence, 2010 was a bad year for me to marathon. I had a lot going on, new city, new job, another new job, travel, moving into a new place...I don't know what I was thinking. I still may have been able to get the last distances in adequately, but I let myself curl into a ball and cry over my broken heart when I should have been out running. Or maybe crying was okay, but I should've given myself a break and dropped to the half, medal or not. Even on the day of the race, I knew: This is a bad idea. My ego had other plans, though.

What's done is done. I have learned a very valuable lesson, because I have been injured in one way or another ever since. Every joint and muscle on my right side from my shoulder down to my toes has had problems in the months since. Now, just for fun, my left knee is joining in out of compensation.

Today was Day 40. I worked at the store last night on my feet and am committed to going in tomorrow night again. I am tired, sad, frustrated and just plain worn out. At 9:30 tonight, I was about to curl into that ball again and I thought, you know what...30 minutes of pilates mat isn't that bad, it won't hurt any of my aching anythings and will probably make them feel better. So, with very dramatic tears running down my face, I moved the coffee table, turned on the DVD player and made it to Day 40.

I couldn't have done it without you. Thanks.

Go Go Go!
Coach Andi

100 Days Challenge, Days 36, 37 and my favorite #, 38

2011-02-07T22:18:00.000-07:00

Hey Hit&Runners,

Free weights, eliptical and lots of it, and a little kickboxing and pilates...I am loving these days of no-question-about-it activity.

The other day, I had the great pleasure of teaching a kickboxing class to H&R Rachel. Actually, she said she wants to tone her butt muscles, so we worked on a traditional martial arts form. Nothing works the backside like those low stances! It was so much fun to be teaching again, I really need to find a place and time to start my classes.

One of my chicken fingers was a heart!

I am also loving the commitment to flexing the writing muscle. I forgot that I love to write, and that it often doesn't matter if it is a masterpiece. Just a piece of my mind is enough.

I just got an update from honorary H&R Abbie who is rocking her way to her first 5K, which I will be lucky enough to watch her complete in March. She is hard at work, and I am so excited for her!

More snow arriving overnight, and a long day at both jobs tomorrow, so off to bed I go go go!

Go Go Go!
Coach Andi

100 Days Challenge, Days 34 and 35, and some check-ins

2011-02-06T16:37:00.000-07:00

Happy Super Sunday, Hit&Runners!

Ultimate Bloody Mary's were all the rage at brunch!

It has been a funny two days with the challenge, and I enjoyed playing Wii Fit and Rock Band for my 30 minutes. We're not even halfway through, and this challenge has contributed significantly to stepping into the light of 2011. I love finding creative ways to get the time in, I love marveling at what I can do on the days I push myself, and I love that although I have stumbled and that sometimes it is messy, this challenge is one of the factors reconnecting me with blogging, with coaching, with friends old and new and with a sense of grounding in this world.

The pool at my fitness center with snow.

Two things that are on the agenda for February are re-vamping hitandrunners.com and posting a video blog. Which would you rather see, H&Rs, an interview or an exercise video? Let me know and I'll see what I can do.

H&R Jan is going to train for a 10K this spring, Super Cousin Julie is putting me to shame with her awesome trail training, H&R Rachel rocked out a kickboxing class with me the other day, and I'm anxious to be updated on two other H&Rs that are training for first races as well. Who else? Write me a note and I'll give you a shout-out!

Go Go Go!
Coach Andi

100 Days Challenge, Days 32 and 33, Plus a Recipe!

2011-02-02T20:27:00.000-07:00

Yum, Hit&Runners!

I just ate a very tasty Sweet Potato Hash that was super easy to make. I'm going to post the recipe at the end of this post.

Danielle was my work-out buddy tonight! It is always so much better to work-out with a buddy! We caught up on all of the exciting stuff we are each working on and pumped some iron.

Still keeping up with the challenge, yesterday with walking and today with 35 mins on the eliptical and then some ab work. I definitely have plantar fasciitis, which is making me sad. Since I keep having imbalance problems with my right side, I guess it is time to suck it up and get some orthotics. I'm glad I knew the symptoms and started treating it right away, which will hopefully lead to a speedy recovery. While I certainly don't wish for injury, the few that I have had in a row have made me more knowledgable about running injuries. There is an aspect you just can't get from reading about it.

I am already 14 weeks from my half-marathon, so I will be diligently rehabbing, but I am so glad I am in the midst of this challenge. I think I would just excuse myself from training altogether out of frustration, but instead I am finding creative solutions to keep on going. That is a great feeling when I close my eyes at night.

Go Go Go!
Coach Andi

Easy BBQ Sweet Potato Hash (for 1)

-Small to medium sweet potato
-1 serving turkey meatballs (or leftover meat)
-1 cup frozen (or fresh) veggies of your choice
-1/4 cup (or so) honey BBQ sauce
-Splash of white cooking wine
-Garlic, onion, cumin, salt, pepper, chili powder to taste
-Olive oil

Microwave potato to soften (about 4 mins), and meat (if frozen) and veggies (if frozen) according to instructions. Chop everything to bite size, toss in skillet or frying pan with a turn of the pan of olive oil, garlic and onion powder over medium-high heat. Stir occasionally, lightly browning. Add a few dashes each of salt and pepper, cumin and chili powder (optional), continue to stir. When brown to your liking, add BBQ sauce and wine, stir until the hash is coated equally. Heat through for another minute or two. Serve immediately or put in container for lunch the next day!

copyright 2011 by Andrea Whaley

100 Days Challenge, Day 31

2011-01-31T22:54:00.000-07:00

If there was ever a day I was going to fall off Hit&Runners, it was today.

I don't really know why. Maybe I'm bummed because I seem to be suddenly injury prone, which I have never been before age 32. Maybe I'm burnt out from pushing to be so productive. Maybe I'm a little lonely, or depressed about the -15 weather that set in today. Or maybe I'm just tired.

My heel kept feeling like I had stepped on something today, and finally I realized duh...my plantar muscle is tight. So I'll be icing and stretching and hoping it is only a minor problem...that 6 miler yesterday felt so good, but maybe I pushed it a little. I hate to be wimpy, so I do that sometimes.

A Plan for H&R Jan

Anyway, after mooning around feeling sorry for myself and then taking a post-work nap, I made myself do two things: I did 30 minutes of pilates and I wrote a training plan for a runner I am working with who wants to run a 10K in May for the first time in a few years. Big surprise: I feel immensely better. Somehow, even I forget that sometimes it is just the getting started that is so hard.

Tomorrow is going to be a very long day, but I know I will feel good when I look back at the day and appreciate what I have accomplished.

Go Go Go!
Coach Andi

100 Days Challenge, Days 26, 27, 28, 29 and 30

2011-01-30T23:24:00.000-07:00

Sign seen at dinner after running with Rachel

WOW, did I really not update this whole week Hit&Runners?

It was a very productive week for me, although none of the tasks I accomplished were particularly pleasant. I had to deal with some car stuff, some job stuff, some finance stuff, and in general just the boring stuff that are necessary evils. I have to say, I feel so good to have it all done. There are still a few more things I would have liked to have gotten done and still some results I am waiting to see, but all in all I think I did well.

View at City Park

The great, wonderful, exciting, glorious thing is I never missed a work-out! As a matter of fact, I'd be willing to wager a small fortune that this challenge has a great deal to do with my ability to be so proactive. It's becoming such a great metaphor for life: Just put what you need to do at the forefront of your priority list and do it. Often times, it turns out to not be anywhere near as unpleasant as you built it up to be. Maybe I don't feel like exerting myself physically today. Well, fine. Just do it for 30 minutes and then I don't have to anymore. I don't feel like dealing with the DMV. Well then just go take care of it so you don't have to not feel like it anymore.

Denver Science Center, where my run ended today

I did mess up my shoulder a little last week and have been doing a little physical therapy on my rotator cuff and the muscle right under my arm pit in the back (terries minor). That means no weight bearing upper body exercises this week, but I think I really needed a week to focus on cardio. I ran, walked or elipticaled every day, culminating in today's beautiful 6 miler in City Park in Denver.

30 days, guys. 30 x 30 = 900 minutes. 15 hours!

This week should be slightly easier time-wise, so I will try to be more diligent about blogging. A cold front is moving into Colorado, so I will be doing some brave running!

Go Go Go!
Coach Andi

100 Days Challenge, Day 25

2011-01-25T23:32:00.001-07:00

Quick one tonight, H&Rs:

Wish I could say I did something really exciting on Day 25, officially a 1/4 of the way through, but I just ran my butt off at the store. Will be going for a real run tomorrow, though. I did something to my shoulder which bums me out. I think it may have something to do with the faceplanting on Friday coupled with getting a little overly excited about jumping back into Belly Dancing.

Oh, wait, I DID do something exciting! I registered for the Colfax 1/2 Marathon on May 15. I would have liked to have registered for the full marathon, but I thought that was just too much pressure right now. The half will be fun and I think I will challenge myself to run a PR, which would make me feel good to do in altitude.

Promise to be more wordy and picture-filled tomorrow!

Go Go Go!
Coach Andi

100 Days Challenge, Days 22, 23 and 24

2011-01-24T21:54:00.000-07:00

Hello Hit&Runners!

I'm gettin' tough.

Ok, so I haven't taken pictures the past 2 days. At least I have been moving. Saturday, Day 22 was a girls' afternoon with Danielle, and admittedly it was more about cheeseburgers at the Cherry Cricket than working out...but we did walk around the block a couple of times while we waited for our table.

Day 23 was yesterday, and I almost completely fell off the wagon. I spent the day watching football and playing cards with friends and got home at around 9:30 before I realized I hadn't actually moved intentionally except to refill my chili bowl or dip a chip. Yikes! I trotted down to the gym and hit the eliptical for 30 mins, so even though it was late, I got it in!

Today was one of my favorites...Belly Dancing at the Mercury Cafe! H&R Rachel and I had been enjoying our new Monday night hobby in the late fall/pre-holiday winter, and tonight was out first night back. Dancing is so freeing when there is no pressure and it is just for fun. Belly Dancing in particular is one of the most intense core work-outs without feeling like work I think I've ever done...I love it!

I challenge you within the challenge to go try a class that you never thought you would this week. I'll bet you'll feel motivated just from the thrill of accomplishing a branch-out. Just another reason to be proud of yourself.

Go Go Go!
Coach Andi

100 Days Challenge, Day 21

2011-01-22T12:17:00.000-07:00

Hey Hit&Runners,

In honor of a full 3 weeks of the 100 Days Challenge, I took it to the mountains for a day of skiing for my movement. It is such a thrill to live here where skiing in the Rocky Mountains can be a casual decision made the night before. I am so lucky!

After a very rough start to the day (including an alarm that didn't go off, a speeding ticket, and horrible traffic), I got my first taste of snow. No, literally, I face planted into the mountain on my second run! I don't think I've ever skied on such fresh, deep snow and apparently my snowplowing is just not cutting it! Next time I go up I may take a lesson.

I had a great time, but I was so exhausted just trying to stay upright that I only skied for a few hours, which is unlike me. It was a good work-out though, because today my body is aching like I ran a marathon! Going to do some pilates and stretching today to ease my muscles and maybe take an easy walk.

3 weeks in, and still going strong! This challenge rocks my socks. How about you?

Go Go Go!
Coach Andi

100 Days Challenge, Days 18, 19 and 20

2011-01-20T22:09:00.000-07:00

My apartment, my rules!

Here I Am, Hit&Runners!

Feeling guilty that I am way off my goal of blogging every day, but really, with all the good stuff going on, I'd rather just get it in while I can and enjoy the ride!

Day 18: Retail job. Man, I really bust a move on that floor, it is no wonder all of my co-workers are fit and strong. We are hauling stuff and hauling ass all day long. I really wanted to get the pilates in that night, but by the time I got home, my feet were sore and swollen and my body was tired...I decided that was enough movement for one day!

Day 19: Lifted weights in my living room with good ol' Jillian on the DVD player. I hung my Philadelphia marathon memorabilia over my TV when I moved in for just such occasions...gives me great motivation!

Kris and Rachel being adorable

And that brings us to today, Day 20! I just got back from 30 mins on the treadmill, as I didn't want to over-do it...I'm skiing tomorrow! Woo-hoo! Earlier in the evening, I went with H&R Rachel and her fiance, Kris, to Boulder to take some pics for their Save the Date cards. It was a great night, though a little cold in those foothills!

Hoping to get some good pics from Copper tomorrow, see you then!

Go Go Go!
Coach Andi

All packed for my ski trip!

100 Days Challenge, Day 17

2011-01-17T21:12:00.000-07:00

Day 17, Hit&Runners!

I know there are about a gazillion things I could have done with myself after work tonight, but instead I sat here in my house going "I'm bored!" Silly, silly me. Finally I thought, ok, self, get to the gym.

I did 30 minutes on the eliptical at a more challenging setting than I have before, then 100 crunches of varying sorts, push-ups and a couple of super-sets with the free weights for biceps, triceps and shoulders. Tomorrow I do the double job thing, but I'd really like to sneak that pilates DVD in after job #2 tomorrow night, so we'll see how sleepy I am.

Today was a holiday for most, but I went into job #1 today and blitzed through a lot of things that were hanging over my head. It felt really good. My car needs attention and I need groceries, but if this challenge is teaching me anything (and it is teaching me a lot), its not to over-expect and then disappoint myself. If I can accomplish three positive, healthy things in a day, it is a great day. Today's three things: Great, productive day at work, great work-out, did my laundry. Hooray for me! Tomorrow's goals: 2 jobs well done and some pilates.

What are you learning about yourself so far?

Go Go Go!
Coach Andi

PS...we have a new H&R who has asked not be be named just yet, but I am so excited for her as she takes her first steps in this new adventure, training for a 1/2 marathon! You know who you are, H&R! Get it!

100 Days Challenge, Day 16 (Sap Warning!)

2011-01-16T17:34:00.000-07:00

Joy is a funny thing, Hit&Runners.

It sneaks up on you, generally when you have thrown your hands up and screamed "I give up!" at the universe. I guess in some pseudo-spiritual, touchy-feely, corny way, the universe wants you to give up. But what it wants you to give up is control of things you simply can't.

From my run today, Jackie Robinson Little League Field in Lowry Sports Park

I was running today, on Day 16, and thinking about what I have either been through or put myself through in the past year, good and not-so-good. What occurred to me, sometime during Billy Joel's "Second Wind" playing on my iPod, is that I am so happy here in Denver. I can't believe I ever for one second thought about leaving it for someone else's happiness. The truth is, H&Rs, I had my heart broken this fall, and when I was in the throes of it, I was absolutely certain that I'd never reclaim myself. I thought I was losing my mind, I thought I was being karmically punished somehow or that I was just so underserving of love that I somehow brought this collapse about myself. The truth is, it isn't my fault. It isn't his either, actually. We just tried too hard to control the universe. Or some such nonsense.

Anyhow, joy is sneaking back into my life with reckless abandon. There is always stress, there is always a problem of some kind to deal with, but I'm here, my heart is open, and I am doing my best to only think in a forward, positive motion. As I do reclaim myself, I notice the opportunities around me practically falling at my feet. I move my body, I listen to what people have to say, I smile a lot and let myself believe that it is okay to be optimistic. It is comforting in a small way to know that even in my darkest moments, that cock-eyed optimism was always there. You can't feel hurt unless you believe in joy.

How about that for a little psychobabble on Day 16?

Go Go Go!
Coach Andi

100 Days Challenge, Days 14 and 15

2011-01-15T21:33:00.000-07:00

Yesterday, Hit&Runners, I took myself for a nice walk in the park. Central Park in the Stapleton neighborhood in Denver is just fantastic, and I really enjoyed just being out in the sunny end of a winter day. Stapleton used to be the airport here, and the air traffic control tower is still intact and I believe is going to eventually be repurposed as a viewing area for our famous Colorado Rocky Mountain sunsets. You can see it off to the right in this picture I took during my walk.

The playground here always makes me wish I was still a kid. I have to remember in good weather to invite my friends' kids out here to play.

Today I was on my feet for 8 hours at the retail job again, over-hauling another section. I was going to do a pilates DVD tonight, but I am seriously beat and have decided that I most definitely move with intention at that job. I am going to get myself to bed early and try to meet up with the Denver Trail Runners in the morning for a Sunday morning run in Golden.

Great big shout out to Warrior Princess Julie for her trail run this morning! She is really stinking awesome. Hooray for my super cousin!

Keep it up and let's touch base tomorrow!

Go Go Go!
Coach Andi

100 Days Challenge, Day 13

2011-01-13T22:46:00.000-07:00

Life is good, Hit&Runners.

It really is. Today I got to do my favorite kind of working out: The kind with a friend! First, H&R Rachel whipped my butt with a pilates reformer session focusing on legs for an hour, then we headed back to my gym where I made her work up a sweat on the treadmill while I barked out orders from by perch on the eliptical for 30 minutes. We both got great work-outs today!

We followed up our work-out with a girls night, joined by my aforementioned new-to-Denver-super-cousin Danielle (she is the sister to other super cousin, H&R Julie aka Warrior Princess, btw) and our hilarious and always fun friend Charelle. Girls nights are the best, and we are going to try to make it a point to get together more often. I think exercising our gabbing and wine-drinking muscles is just as important as working our bodies!

I could kick myself for not getting a picture of the four of us tonight, but here is me today, in my Hawaii t-shirt that makes me smile:

13 days down, heading into what promises to be a great weekend and no signs of slowing down! Take the time to spend with some moral supporters like I did tonight. I promise you, you won't be sorry. I am always so jazzed and full of sparkle and spunk when I trade ideas and stories with some great women. Men, too. But there's nothing like my girls.

Go Go Go!
Coach Andi

100 Days Challenge, Days 11 and 12

2011-01-12T20:35:00.000-07:00

Howdy H&Rs,

I grappled with my conscience yesterday.

I can't decide whether I fell off the wagon or not...I'll let you be the judges when you hear about my day:

Woke up to a flat tire, which luckily could be patched but made me 1.5 hours late for job number one. Worked at job number one til 3, jumped in car and drove 40 mins in traffic to job number two. Worked til 11:30, got home at midnight and crashed.

Now here is where I think I get away with not having to say I skipped a day: Job number two is retail, and I work in the athletic apparel dept. Yesterday, I overhauled the women's Under Armour pad, which included a lot of climbing, hefting arms of clothing, pushing around fixtures and then running around the store to help customers and put away returns from the fitting rooms. So I most definitely moved for more than 30 minutes. More like 7.5 hours. So does it count? What do you think?

I took this picture when I got home because I find this particular medal cluster inspiring. It is my VA Beach Rock-n-Roll 1/2 medal, my Denver Rock-N-Roll Marathon medal and my "Heavy Medal" for doing 2 Rock-N-Roll events last year:

Today, just on case yesterday didn't count (which personally I think it did count), I made sure to do extra credit. There is more snow and ice on the ground, but I was really jonesing for an outside run, so I piled on the Under Armour Cold Gear and headed out for a let's-see-what-happens run. It ended up being more of a trot, and the last 1/4 mile I had to walk...and by walk I mean trudge...on an unplowed path. It was kind of like snowshoeing in my trail runners! I decided it was a great calf work-out. Then I came home and did 40 minutes of strength training, kicking it up a little bit with the free weights. I had been doing the beginner DVD, but I went ahead and moved on to the intermediate and I feel deliciously tired now.

Here is my cat, Leyla, doing her 30 minutes today:

Yes, that is my foot she is attacking.

How is it going for all of you? Anyone else get started? What kinds of things are you doing? Maybe you'll inspire me to try something new!

Go Go Go!
Coach Andi

100 Days Challenge, Days 9 and 10

2011-01-10T20:52:00.000-07:00

Good Evening Hit&Runners!

Didn't write yesterday, but I did do my 30 minutes of weights. It was such a stellar weekend, capped off by my Superman pants and my panda slippers.

Today was not quite as stellar...looks like I have a bad tire on my car that hopefully only needs patching and not replacing. Sometimes icky news like that is a good motivator, though, and I did a nice, challenging treadmill run followed by some ab work and then a little easy eliptical to cool down.

We're a 10th of the way through, guys! 10%! Let's keep it up!

Here's a still life from my kitchen for you that inspired me today for many unrelated reasons that added up to a big smile:

See you tomorrow!

Go Go Go!
Coach Andi

100 Days Challenge, Day 8

2011-01-08T17:57:00.000-07:00

Hi Hit&Runners!

Today was my favorite day of the challenge so far. I went hiking in Chattaqua with my cousin Danielle and her boyfriend, Matt. It is so exciting to show Colorado to them, and the weather was perfect for an afternoon hike.

Now I am sitting in my little apartment, having some wine and ensconced in fleece and flannel in anticipation of the snow that should be starting overnight. I've got leftover beef stew, a purring cat, a good book and a happy heart.

Thanks for reading!

Go Go Go!
Coach Andi

100 Days Challenge, Day 7

2011-01-08T09:28:00.000-07:00

Hey Hit&Runners!

Yesterday was Day 7, and I did 30 easy minutes on the eliptical machine. It's been a whole week!

It is really getting exciting, to me anyway, that it is a whole lot simpler to fit the 30 minutes in than I have ever imagined. I have trained for marathons and half-marathons and all sorts of other things, yet somehow this challenge seemed very daunting to me just last week. In those schedules, there are very important "rest days" and in this challenge, there is not. As resting is very important to training, I was worried that doing this everyday was going to be bad for my body, or that I would just get burned out in the first week. Instead, it seems to be redefining what I think of as "intentional movement".

I had never, before this week, walked on a treadmill for more than a five minute warm-up or cool-down. I tell other people to do it all the time, but I thought it was a waste of time for me because I can sustain a running pace. Now I know that walking briskly on the treadmill for 30 minutes definitely breaks a sweat and feels very satisfying, but doesn't burn me out for my run the next day.

Here is my Day 7 picture, and proof that I keep Asics in business:

Off I go to tackle Day 8, which looks like it will include a hike in Boulder!

Go Go Go!
Coach Andi

100 Days Challenge, Days 5 and 6

2011-01-06T17:00:00.000-07:00

Hey there Hit&Runners!

Hmm...cookies or banana?

I am so bummed because yesterday I couldn't get blogspot to work correctly and wasn't able to post my day. I wanted 100 entries for 100 days! But oh, well, nothing can be perfect, and if that is the biggest bump in the road, I'll take it.

Yesterday I did 20 mins on the eliptical and 10 on the treadmill. My cousin Danielle officially moved to Colorado yesterday, so celebratory pasta was in order! I also baked cookies, which always serve as great motivation.

Today was a beautiful Colorado day. Cool and crisp with snow on the ground, but warm enough to melt the ice on the roads and trails. That means I got to run outside today! I put on my brand new Under Armour Fitted Cold Gear 1/4 Zip Mock Neck Running top with the thumbie holes that I was coveting and was gifted by my Mama at Christmas, and headed out for a 30 minute easy run in the park across the street. It really felt wonderful to be outside, and if I wasn't trying to take it easy so I don't re-injure my foot, I would have gone for longer. I feel pretty good though, so I think it is time to think about my next running adventure and a mileage goal.

Here is me today, UA'ed out and drinking an FRS pre-run:

Tonight I am hosting two friends for dinner and games that I did not know one year ago. One day at a time, I have been making a life here, and one day at a time I will find ways to celebrate it. What are you celebrating today?

Go Go Go!
Coach Andi

P to the S: If you can't comment here (blogspot is being weird), send me an email at hitandrunnercoach@yahoo.com and I will make sure you are heard!

100 Days Challenge, Day 4 (etc)

2011-01-04T21:21:00.000-07:00

A warm welcome, Hit&Runners, to new H&R-over-the-interwebs Abbie. Please join me in wishing her luck as she trains for her first 5K. Abbie and I met in elementary school and graduated from high school together, but what I mostly remember about my friendship with her was when we were 13, lamenting over many long phone calls about the boy I had a crush on. Whatever his name was. Go Go Go Abbie!

Speaking of 5Ks, I signed up for the first annual Phillies Charity 5K today, combining my two favorite things...The Phillies and running. Obviously. I also will get to be at home at my mom's for a few days and get to see a pre-season game. Score!

Day 4 found me back in my own living room with my guilty pleasure, Jillian Michaels. She's a crack-up. I hate weight-training with a vengeance, but I know I should do it, and doing it with one of her DVDs makes it deliciously fun. I have decided that if I stick with this, at 50 days I get to buy a new Jillian DVD.

The next few days are going to be very busy, but I am staying firm on my commitment. Let's DO this!

Go Go Go!
Coach Andi

100 Days Challenge, Day 3

2011-01-03T19:38:00.000-07:00

I may be just having a fit of mania, but this is seriously awesome, this challenge.

Today I put on my awesome new Phillies running shorts (courtesy of H&R and super cousin and shopper Julie) and headed to my little apartment complex gym. It snowed briefly here in Denver last week and simultaneously the temperature dropped drastically, so everything is a sheet of ice. No outside running, in other words, at least not safely. Having that little gym here is a lifesaver though, and I am getting quite well acquainted with the eliptical machine. I believe that eliptical may become key as I train for some larger events. But I digress.

I was aiming to do 30 mins on the eliptical, but as I was nearing the 25 minute mark, The Office came on the TV at the gym. It was the episode where they have the office Olympics. I'd say it is one of my favorites, but every episode of that show is my favorite. So...I finished my 30 minutes and then got on the treadmill and walked for another 20. Then I did some sit-ups and a few push-ups. Altogether, I did nearly a half hour of extra credit, just because I wanted to watch The Office. Thank you, Michael Scott!

Here are my rockin' shorts:

See you tomorrow!

Go Go Go!
Coach Andi

PS...for those keeping score at home, I did indeed purchase and build a bookcase last night. That's right. I am that girl.

100 Days Challenge, Day 2

2011-01-02T18:22:00.000-07:00

Hey H&Rs,

On Day 2, I chose to do a 30 minute pilates dvd in the comfort of my own living room, enjoying one of the last evenings with my Christmas lights. Sometimes it is really nice to zone out to the sound of someone telling you what to do! My favorite part is when she says "Gaze softly on the horizon".

I worked my part-time retail job today, so I was actually on my feet for several hours already today. Stretching my muscles and working my core with pilates sounded like heaven in the middle of that shift, and I found myself looking forward to it for most of the day.

Now I am debating whether to just chill out for the evening or to go to Target and buy a new bookshelf and put it together. I definitely feel energized!

Here I am on Day 2 with my pilates mat:

What'd you do today?

Go Go Go!
Coach Andi

100 Days, Intro and Day 1.

2011-01-01T19:38:00.001-07:00

You may remember from one of my first blog posts, back when I was full of gung-ho, that I began running as a form of therapy.

In the past few weeks, one of the people I most enjoy in the running community put forth a challenge: A 100 Day Challenge, to be precise. John Bingham is challenging anyone who is up for it to commit to "moving intentionally" for a minimum of 30 minutes per day for 100 days, starting today (or as soon as possible, which means now, people). You can read what he has to say about it and watch his videos here, but the general mission statement is to get people to simply move. Not necessarily for weight-loss or with any lofty training goals in mind, but just to do it.

I figure that whenever someone poses a challenge like this, what we as the challenged really need to do is figure out what it is going to mean to us individually. What it means will probably change as the days stretch on, but like the basis of the challenge, we have to start somewhere.

Here is what it means to me right now: I need something. Something that is mine, something that I can count on, something that will make me feel good about myself and my place in the world that has nothing to do with anyone but me. Add to that the horrible guilt I put on myself for not keeping up with this blog or my training (or pretty much anything that I always thought was important to me), and this seems like this may have come at the absolute most perfect time.

So. It's Day One.

I am pretty out of shape, for me anyway. Since my marathon on October 17, I have been slightly injured, working seven days a week, traveling a lot for the holidays and feeling sorry for myself for no good reason. So I am starting what feels like slow to me: I got on the treadmill and walked for 5 minutes, jogged for 10, walked another 5 and then got on the eliptical for 10 minutes. I watched myself in the mirror, pleased that my hair is just long enough for a little ponytail, and feeling like maybe I am taking a few steps to the good. Let's see if I can keep it up.

Here I am on Day One:

So how about joining me? Let me know what it means to you. Maybe we can have a little support group.

Go Go Go!
Coach Andi

Tricks of the Mind

2010-10-14T12:28:00.000-06:00

What's up, Hit&Runners?

So enough of all that introspective, woe is me junk. It happens, but really, we are all pretty awesome so let's let it go.

Here's what I am thinking about today: What are the little, goofy, silly tricks you use to motivate yourself either before or during a work-out? There have been numerous articles written (some by me!) on this topic, but I am looking for fresh ideas. I am looking for them selfishly...I want to use them on Sunday while I run the Denver Rock-n-Roll Marathon! I am determined to focus on what I enjoy about running during that run: the beautiful weather (hopefully!), this great city that I am making my home, the fact that my body can move this way, the accumulation of energy from all of the runners and spectators around me and just the pure sense of accomplishment. These are the things I want to give to the folks I train, so I am going to give them to myself on Sunday.

So what's your best mind trick? Tell me and I'll post a collection of them in my next blog.

Go Go Go!
Coach Andi

copyright 2010 by Andrea Whaley

Speed Bumps

2010-10-11T19:20:00.000-06:00

Dear Hit&Runners,

I got nothin'.

I'd like to put some positive spin on feeling blue, or talk about how I know it will get better...because I do know that...but I just feel like being in it right now.

I have been thinking about this post for the past week, because I have in general been beating myself up for all of the things I perceive as "wrong" in my life. The wrong choices, the wrong people, the wrong behavior, the wrong time to give up, the wrong time to stay. I've always heard that the only person you can really count on in your life is yourself, and I just refuse to believe it. But, at the end of the day, when all is said and done and you've uttered the last cliche you can think of to prove to the world that you're okay, you are alone with yourself and all of those "wrongs".

Two big wrongs in my life right now are not using my energy towards developing Hit&Runners and not training properly for my upcoming marathon (Sunday. Eesh.). I read all of these blogs and talk to all of these people who are amazing (and I hate that word). Truly, they are. Training for events I can only dream about, changing the world and our future through their dedication to causes and programs they believe in, raising beautiful families and seemingly being able to focus on just what needs to be done. I see so much joy...and I know that much of it is born of greater healing and struggle than I will ever know, which should give me hope or at least make me grateful for the life I have had. But in periods like these when I lose track of my joy, I just feel...well, useless and overwhelmed by every day life. It is hard to see myself having what it takes to make myself feel like I have made a worthy contribution to the world.

I know that I am not useless, and please don't think that I am looking for a pity party. I can take care of myself, and the car will get serviced and registered in Colorado, my inbox will be worked through, my rent will be paid, the committees I sit on will be served and my runners will train with me. It's just hard to see the big picture and the outcome from all of the little tiny baby steps, some of which feel entirely backwards. I think it is hard because I am not even sure any more what exactly the big picture is. I always thought it was performing and having a family. Now, I just don't know.

I have been so joyous for so long, ever since moving out here, really. It was inevitable that at some point I would experience a speed bump. And when speed bumps happen, I think it is important to take stock of the things I have already done to better my life and the things I can do right now to improve the situation:

Already Done

-RRCA Certification Test passed.
-20 miler accomplished 2 weeks ago, even if not at the level I would have ideally liked.
-Running with 2 awesome women helping them reach their goals.
-Job secured, supplemental income on the horizon.
-Comfortable apartment that I love.

To Do Right Now (24 hours)

-Take care of car.
-Clean said apartment.
-Blast through inbox.
-Go to committee meeting with list of ideas.
-Accept marathon will be whatever it will be.

I know this doesn't have a lot to do with running or kickboxing or training, and that makes me sad. I feel pretty strongly, though, that a blog should be honest and helpful in showing its readers that they are not alone in whatever struggle is happening in their lives. You're not alone, H&Rs. Even if you find yourself physically alone at the end of your day, know that I am here and if I'm not feeling alone that night, I probably did the night before or will the night after. So we are in it together.

Make your lists. Keep moving forward. Trust that your baby steps add up.

Go Go Go!
Coach Andi

copyright 2010 by Andrea Whaley

Shut up, Legs!

2010-08-25T00:58:00.000-06:00

Oh, Hit&Runners!

I am so inspired. I mean, really super crazy whole-heartily excited inspired. And I want you to be, too, so I will share.

It is so hard to go outside of your comfort zone. Everyone struggles with it, or else books and movies and music, etc., would not be written about it. What is the fear OF, though? Is it fear itself? Is it that whole quote about not that we will fail but be so brilliant it is scary? It could be many things, but I believe that when talking about getting fit, sometimes it is about a fear of actual physical pain. Muscles and stuff. I'll get back to that, so keep reading.

Cool.

This past weekend, H&R and previously mentioned super cousin Julie came to visit in Colorado and we tried to sample as much of what this wonderful state has to offer as possible in one short weekend. We threw ourselves down some rapids, we ran, and of course we wanted to hike in the Rockies. It turns out that this Sunday was the kick-off to the TransRockies Run, which you should all click on and read about...this is the stuff running dreams are made of. It further turns out that Coach Jenny Hadfield was running the inaugural Run3 event at the TransRockies this year and it seemed like a great opportunity to do 3 things I love to do: Road trip, do something adventurous with Julie, and meet someone I admire (and Coach Jenny is quite admirable. In fact, sometimes when I sit down to blog I think, why do I bother? Coach Jenny already said it).

Our logo went with the Coach!

We got to Buena Vista about 40 minutes before the race began and got to wander around and people watch. We had serious gear envy and discussed who had the best running outfits (I liked all the Under Armour fashion, of course). And of course, we got to wish Coach Jenny luck and pin her with a Hit&Runners logo to take over the mountains with her.

Go Go Go Coach Jenny!

As we watched them take off, I thought, wow. WOW. Some of them are about to run 113 miles over the next 6 days, and the rest will run over 57 in 3. OVER THE ROCKY MOUNTAINS. THAT is going to HURT like a you know what. But you know what? Not one of them had fear on their faces. In fact, all we saw was pure joy.

So what sets them apart? Is it just the craziness that comes with becoming addicted to running? Aren't they afraid that their muscles will ache, or they will stumble and hurt themselves, or that tomorrow it might hurt to walk up the stairs? Or is the idea of conquering those mountains so thrilling that the momentary pain is inconsequential?

Hiking in Buena Vista

Warrior Princesses 2011

Julie was telling me about a cyclist named Jens who said in an interview that when his legs hurt, he says "Shut up, legs. Do what I tell you." Huh. Pretty simple, right? I'm not saying run or exercise through actual chronic pain...but I feel fairly confident that you know the difference. Do you? Start to recognize the difference between pain and fear. I promise you, there is a difference.

In the end, Julie and I have decided to make next year's TransRockies Run a goal in pencil. We are trying out trail running shoes and ran both at Red Rocks and on the Boulder Creek in one day to feel tough and like we had put in our first day of training. Guess what? My calves hurt like a you know what today. And I am saying to them, shut up, calves. The gain is too great to be afraid of the pain...I yield to no one!

Conquering Red Rocks

So...stay tuned for updates on Team Warrior Princesses: Making Molehills out of Mountains. And do something fearless today.

Go Go Go!
Coach Andi

Do it up!

2010-08-11T09:34:00.000-06:00

Howdy, Hit&Runners!

A small round-up for you today, along with some introspective philosphical stuff that you've all come to expect from me.

A big shout out of joy to H&R Rachel, who is moving and shaking with her cardio goals. It is such a joy to watch someone increase their abilities and surpass the last week's exciting accomplishments with even more awesomeness. Even if she shoots daggers at me with her eyes every time I say "You can do anything for 10 seconds!"

H&R Nancy in her signature quiet way is kicking some major booty out in the open space of Colorado. I wish I got to run with her regularly, and one of these days I am going to convince her to do a video blog, or at least let me interview her. I mean, the woman had brain surgery less than two years ago and she is out there doing it up. Go Nancy.

I am so sad to be out of the loop with my NY H&Rs...what's going on Jen and Tara? The Pink Turtle is training her paws off for the NYC Marathon, and also has a show opening off-Broadway this fall. I'll bet if we are nice she will post us a link...or maybe I'll do it for her!

H&R cousin and coolest chick I know Julie is coming out to CO for a visit next week, and we are going to go cheer on the tough as nails runners of the TransRockies Run, starting in Buena Vista, CO on August 22. This is an event I am hoping to run next year...don't you all think Julie should be my teammate? And while we're at it, don't you think she'd LOVE living in Colorado? I digress...we are going to go see the runners off and we will post about it together.

Ok, now for the intropective philosophical stuff of the week: Stop whining and just do it. Really. I find that I spend so much time worrying over when I am going to get my training in when really, I could just do it and then spend the time feeling proud of myself for doing it. "But ANDIIEEEE...it's HOT, it's RAINING, I'm TIRED..." Find a way. I love you all, but today it is tough love!

Go Go Go!
Coach Andi

copyright 2010 by Andrea Whaley

Let's Make a Deal

2010-08-01T21:25:00.000-06:00

See, Hit and Runners...I'm still here!

What does it take to stick to a schedule?

I know, this is the part where I am supposed to answer the question for you in my pseudo-pop psychological/philosophical way, but no, really, I am asking you...what does it take?

Is finding the time to train or walk or whatever you want to do to get fit about making the commitment to yourself? What if you make the commitment, but then life gets in the way? Does that mean you're not really committed?

I am marathon training again, and feeling like a terrible failure at it. I cannot find the time to get the miles in. And it is annoying the poo out of me.

What has to suffer in order for you to have time to devote to yourself? Can't be work...have to pay bills. Can't be friends or family...need them to stay sane. Can't be grocery shopping...have to eat. And on and on and on.

Every week it seems, I say to myself, well, self, just get through this event and you can get back on schedule. But each week it is something else: moving, company, inventory, concert, friends in town, etc. So when do I get "back" on schedule?

Here's the deal I propose, H&R's: Just for tomorrow - not even a whole week, just TOMORROW - let us commit to 30 minutes. If you've got more, great. But just 30 is fine. We'll get through tomorrow and see what happens next.

It'll be nice to know we're in this together.

Go Go Go!
Coach Andi

Rah Rah Ah Ah Ah...

2010-07-29T22:36:00.000-06:00

Hit&Runners of the world, hello.

The Monster Ball has set me free.

Wait, let me start over, as you are probably either scratching your heads in confusion or thinking I have lost what was left of my marbles. Hold on, bear with me, and let me tell you fill you in.

I have a soft spot in my heart for pop culture and I am fascinated by fame. Not that I necessarily want it for myself, not to any great extent anyway, but it is absolutely fascinating to me. Which is why when Lady Gaga announced her Monster Ball would come through Denver I had to get a ticket. She is a girl I cannot stop watching, or singing along to for that matter. One of those people that came out seemingly out of nowhere to capture the imagination of a huge part of the population, she is a phenomenon if ever there was one.

Going into the Pepsi Center on Wednesday, I had no doubt that I was going to have a ridiculously good time, that I would dance, high five my friends and make my hand into a monster claw repeatedly. What I did not know is that I would come away from the evening feeling, dare I say it, changed. Here is what this 24 year old girl is doing: She is creating a safe space for people to be whoever they are. Haven't there been zillions of people who have tried to do that? Here's what's different about her efforts: They are WORKING. Truly.

As I looked around at the 15,000 plus people in their various costumes having the time of their lives, I thought of you, H&Rs. I did. I thought of you taking steps to live your lives healthier, fuller and longer. I thought of how I hope you are all accepting of yourselves and that you are trying the things you are scared of. I thought of how I cannot wait to devote so much more time and energy to this pet project that feels like it could be my stamp on the planet, no matter how small in the grand scheme of things. After all, isn't it the collective small things that make up our whole lives? Isn't that my whole thesis of H&Rs, that something, ANYthing you can do to get moving today is better than nothing?

It also occurred to me just how important it is to have leadership while I was watching Miss Gaga hold this crowd in her claws. I have spent this entire year seeking guidance, and I am itching to get back to being the guider...or maybe to strike a balance between leading and being led. I have been so lucky to have the guidance I have needed from so many people, some of which I've recognized for years and some of whom are new and so very welcome in my life.

So let's get back to it, kids. Who needs a kick in the butt? Who needs a plan? Who just needs to tell me what they've been up to and brag about it a little? Who wants their name in my little blog? Write me, call me, send up a flare. I'm ready to get back in the game.

Gaga says at the Monster Ball that she doesn't want you to leave loving her more, she wants you to leave loving yourself more. You can smack me for being cliche, but what if we did? What if we loved ourselves a little more? And for heaven's sake, why does it have to take a pop star to make it happen? It doesn't...

Set yourself free, monsters. A great big thanks to those who have helped set me free in 2010: Autumn, Nancy, Birch, Rachel, Susan, Andrew, and of course...Lady Gaga.

On we Go Go Go!
Coach Andi

copyright 2010 by Andrea Whaley

You Are All My Heroes

2010-06-05T13:06:00.000-06:00

Aloha, Hit&Runners.

I am recently back from a trip to Hawaii, even more recently hired at a new job, and even more recently than that beginning training for the inaugural Rock-n-Roll Denver Marathon, which is to take place October 17, 2010. Suffice it to say, life is good in Colorado.

It has been a challenge for me to find where Hit&Runners fits into my life, which has been sad as I would really like it to be my number one priority. The good news is, I am taking steps towards making that happen, steps that are sometimes tiny and sometimes huge and leaping.

Keep an eye out for the relaunch of run.com, as you may see yours truly's byline. It has been incredibly exciting to write about running in that capacity, though bittersweet as it is taking away from my blogging time!

I wanted to talk a little bit about comparison, which has been a never ending struggle in my life and I am sure in many of yours. It is so hard to not compare myself to others, and especially to not despair in the comparison. It happens everyday: Am I as fit, as pretty, as talented, as fun to be with, as worthy of attention, as deserving of good things, as successful...the list goes on and on. As I've gotten older it has diminished in some ways and intensified in others as priorities have shifted, but somehow validation that I am "good enough" or "as good as" is hard to not seek.

It is so dangerous, this comparison problem. It leads to depression, anxiety and missed opportunity. And as I get older and look back, I wonder: What was so horrible about the decisions I made? Didn't I do the best I could with what I had to work with?

Don't get me wrong...I've had wonderful experiences and some great times, and I don't feel as though I have gone through life morose and brooding. But the times I did feel morose and brooding I can always align with a period of serious comparison.

I had a very unique opportunity last week. I spent time with someone I have never dared to compare myself to, but only to emulate. And here is what I learned: Everyone compares. Everyone. The person you are comparing yourself to is comparing themselves to someone else...or possibly even you. It's normal. It's okay. Just recognize it and move on. Spending your time dwelling on what could have been is unnecessary, but beating yourself up for the dwelling is even worse.

Who you are today is just as good as who you will be or who you might have been, H&Rs. Put very simply, appreciate the things that make you different and know that the things you admire in others don't make what you have to offer any less valuable.

Now go outside, enjoy the June weather and tell me all about it so I can enjoy what makes you you!

Go Go Go!
Coach Andi

copyright 2010 by Andrea Whaley

The Equation

2010-04-20T00:17:00.000-06:00

Oh! Hello, Hit&Runners!

Shout-outs first! The Pink Turtle ran a half-marathon this past weekend in Jersey. I haven't gotten to talk to her about it yet, but she met her goal of a sub 3 hour time by almost 15 minutes! Wow!

Miss Jen Fisher is just a couple weeks away from HER first half, and I couldn't be more proud of her. We will definitely catch up with her after she is done.

AND...Miss Rachel, my newest H&R ran a 5 minute interval all on her own yesterday! Considering that in January we were just trying to do a 30 second jog, that is a seriously major accomplishment. In return, she is making my abs and arms Hawaii-ready with pilates, and I am loving it as I have mentioned before.

I am finally starting to miss New York City. I've always missed the people, but I am now starting to miss the actual city. I still wouldn't want to go back there permanently at the moment, but sometimes I just want a 6 miler in Central Park and a slice of pizza. With all of these great accomplishments being phones or messaged into me, I also can't help but think about how much or how little a person's proximity matters. I am far, far away from a good majority of the people that I love, and that love me. I worry quite a bit that my friendships and relationships will wane as time goes by and life moves on without me on the east coast. I'm certainly not so egotistical as to believe that it won't, and wouldn't want anyone to sit around feeling abandoned by me. And I know that I am missed. But I still worry.

On the flip side, I have already forged and also strengthened relationships out here in Colorado, and already don't know how I lived this long without them. The friends I already had are like family, and the new people in my life have been so lovely and welcoming.

It really is an equation, this life, and I am always trying to balance it. I expect that will continue forever. There is an equation to our fitness lives as well (hey, you knew it was coming, the big tie-in!). We are always trying to balance diet, exercise, what kind of exercise, how intense is the exercise, how much sleep did we get, is it someone's birthday so we had a little extra wine...it's a lot. The good news is, when you leave behind a sedentary lifestyle and start to see results, you probably won't miss it the way I miss New York and the people I don't get to see as often. So that's easy. But there are always things that you WILL miss, whether it is the second blueberry muffin, or the snooze button on your alarm clock or the Toddlers and Tiara marathons on Sunday mornings. But you know what? You can have those things sometimes. Just balance them out with an extra ten minutes on two work-outs and don't do it more than once a month or so. You are still you, and you can still love what you love...you just get to love it knowing you are making yourself an even better version of you.

And hey, to my loved ones on the east coast...the improved, happier, more confident Denver version of me thinks of you every day and misses you like crazy. Can't wait for a sangria and brownie night.

Go Go Go!
Coach Andi

copyright 2010 by Andrea Whaley

Shorts, in short

2010-04-01T10:42:00.000-06:00

It is clearly April Fool's Day, Hit&Runners.

I just typed an entire, brilliant post about running clothes complete with a break-down by brand. Then I went back to edit it and tried to erase ONE WORD. I erased the entire post by accident and cannot retrieve it.

Since I am nearing the end of my allotted writing time for the day, I shall post here for you an email that I sent in reply to a discussion about where to find running shorts that are not Daisy Dukes.

First, a quick shout-out to my wonderful cousin Julie who ran the Disney Princess Half-Marathon in the beginning of March, earning a personal record and rockin' a tiara! You are the coolest, Julie!!

And now, here is my email response to the short conundrum:

As the weather gets warmer, I have been talking to more and more women who are looking for the perfect running short, and I have to say, it is the most frustrating part of my job at a sporting goods store...because they kinda don't exist! Under Armour, Nike, Adidas and Reebok all make essentially the same running specific short (Escape, Tempo, Marathon and Core, respectively) and they are all a 3" inseam. Who is wearing these?! They are a great short but if you aren't Lady Gaga, they aren't terribly useful.

I am biased towards Under Armour as a brand, and if you don't mind not having the underwear insert you can wear their super cute Mesh Training Shorts. They are a 7" inseam and have a fold over waistband that make them optionally low-rise. They also have two new shorts this year that are 5" inseams, The 2-in-1 short, which has a 4" compression short built into it, and the TNP short which goes with the TNP shirt and offers 30+ UPF and great anti-microbial qualities...though as far as shirts go, you should check out the Catalyst tees...they are just like the TNP but made from 100% recycled water bottles! Cool!

Nike has a running specific 5" with no insert, but I am not a fan of them. I'm not a fan of Nike shorts in general, though I DO like their men's running shorts...which leads me to what I have been doing for some ladies: Putting them in men's shorts. Both Nike and Under Armour make 7" running shorts for men that in the smaller sizes work just fine for women. They have inserts, and as an added bonus, one of the Under Armour styles, the Pacer Short, has a 7" inseam AND 2 gel loops on the side.

New Balance makes an 8" women's fitness short, but it isn't running specific. Adidas's Response 6 shorts are pretty okay, but again, not running specific. Title Nine, which is primarily a catalog order store with a great website, and actually North Face is making some interesting running clothes this year, though I don't know yet if they have a longer short. What I have seen is cute, though.

This is a problem! I don't see why women should have to shop in the men's department if they don't want skimpy running shorts. If I knew anything aboutfashion design, there is an untapped niche!

So that is what I have to say about that. If you have any other questions about running clothes let me know, I love talking about them.

Enjoy your Spring Training!

Go Go Go!

Coach Andi

Something.

2010-03-17T18:59:00.000-06:00

Forgive me, Hit and Runners, for I have sinned.

It has been nearly 6 weeks since my last post!

When I started this blog, and started coaching a few people, my aim was to do Something. Anything to make some forward progression in my life and to stop feeling trapped. The metaphor of people trying to lose weight and get healthy getting out of their body prisons has never been lost on me. As all projects and experiments do, there has been an ebb and flow to what exactly I am doing here...and a struggle as to how much to write about my own training and life. Right now, though, I feel so strongly connected to all of you looking to leap into the scary, scary unknown of what a new life, healthwise or otherwise might look like. This move across the country and the life I am carving out for myself (sometimes slowly and sometimes at breakneck speed) is exciting, terrifying and ultimately wonderfully rewarding.

I think what I have learned through Hit&Runners, moving, exploring a new career path and just doing Something is to stop worrying constantly about the outcome. The possible outcomes are plentiful and varied. But none of them are boring.

Today, I ran a nine mile course from one friend's house to another. I had no idea how far it was when I started out. I still wasn't sure how the altitude and I were going to get along, as we have been arch enemies. Oh...and there are coyotes out there! Rare, but they are out there. I decided to trust that it would turn out okay. After all, I've been dutifully working my core like it is my job, at my actual job I am on my feet walking all day and I've been running and walking in intervals during the week at the suggestion of the wonderful Coach Jenny Hadfield. So it was a prepared leap into the unknown. And it was glorious! I was breathing fine, hydrating appropriately and I saw no coyotes, though I saw LOTS of prairie dogs.

I guess my thesis here is pick a path and see where it goes.

So what are you all up to?

Go Go Go!
Coach Andi

We need a montage!

2010-02-06T23:45:00.000-07:00

THANK YOU HIT&RUNNERS!

A look back at our first season:

http://www.youtube.com/watch?v=J3hbQt3iR48

GO GO GO!
Coach Andi

Playing Martial Arts

2010-01-28T12:39:00.000-07:00

Hi Hit&Runners!

Quick note: I am figuring out how to video chat and record it so I can catch you all up on The Pink Turtle's marathon experience...you are going to love it!

I think a lot about things I did as a kid, or things we all did naturally as kids that are actually quite good for you physically. I'm not talking about the Slip- N-Slide, which was loads of fun for hours until later that night when you couldn't stand up or sit down without feeling like someone had pulled your stomach muscles on a taffy puller, but doing things like dance contests in the front yard, or pretending to be Olympic gymnasts, or "Manhunt", some hybrid of hide and seek and freeze tag that you played ad nauseum with the neighborhood kids until moms started giving out ultimatums late on summer nights.

I came across these pictures of myself on the wonderful world of Facebook yesterday and realized exactly why I was enjoying studying Capoeira so much while I was in New York. Capoeira, if you don't know, is a Brazilian martial art that most people upon first observance confuse with some kind of tribal dance ritual. This is understandable, and I encourage you to use youtube and watch a few clips. But what is so cool about Capoeira is that practitioners call it "playing" Capoeira. You learn the moves, and then literally, you just play, by doing those moves towards each other. Make no mistake, it is a quite vicious form of fighting if that's what you are going for. But in class, or among friendly martial artists, it is really just about play.

From a fitness standpoint, I have never had a better core strength work-out or worked my legs and butt harder than when I took Capoeira class. It is hard, hard, hard. Somehow, though, set to the traditional music playing in the background of class, it was hard not to smile and feel incredibly accomplished, even when I was sucking up the place.

<==That's H&R Tara about to whack me, btw

And where else, I ask you, over the age of 30 is it perfectly normal to attempt a handstand?

Just wanted to share the Capoeira love with all of you...I miss it a lot, for the company of my classmates and for the opportunity to play. I hope some of you will try it sometime, it is a life experience not to be missed.

Go Go Go!
Coach Andi

copyright 2010 by Andrea Whaley

An Ode to New Beginnings

2010-01-20T02:00:00.000-07:00

Hey Hit&Runners!

I am missing my New York H&Rs like crazy, but today marked the beginning of a new chapter of training with my first work-out with new Hit&Runner Rachel. Rachel is pretty much awesome, and although that word is overused (often by me), I am sticking to it. I will video blog with her sometime and see if I can get her to tell you about how fitness and awareness of her body quite literally changed her life. It is a fantastic story.

The cool thing is, while today was Rachel's first walk/jog (and she was, again, awesome in her first work-out with me), she trained me for the first time on the pilates reformer. Now I don't know about any of you, but I had never willingly gotten on something that looked so much like a torture table before. But, since Rachel is awesome and all, I trusted her and got on. I think I am in love. With the torture device.

The thought running (ha! a pun!) through my head for the whole two hours we spent together today was how lucky we are that we can always be beginners at something. As a younger person (and admittedly still sometimes today) being a beginner was so very frustrating to me. It was always so hard to see something be done, understand how to do it, but then fail to do it the way I would see myself doing it in my head. Interestingly, when I would finally achieve whatever that something was, I'd long for the process of getting to it again. This is why martial artists get their black belts in one discipline and then go start over as a white belt in another. It's why, I suspect, some folks continue to pursue higher levels of education, or run ultra-marathons or Ironmen triathlons, or take ballroom dancing lessons. Someone once told me that nervousness is just excitement with a different attitude. Maybe it is the same with frustration: It's just the thrill of anticipating accomplishment with a different attitude.

Join me in wishing Rachel much luck in her new quest to improve on her cardio training, and go out and find joy in your beginnings. If you aren't currently a beginner at something, you are missing out.

Go Go Go!
Coach Andi

Copyright 2010 by Andrea Whaley

Distraction? Disappointment? Discouraged? Make a New Choice.

2010-01-15T17:58:00.000-07:00

I have a confession to make, Hit&Runners.

Here is a lovely little pattern that happens in my life. Tell me if you have had this experience, as I suspect many have:

Something MAJOR is happening in my life! Wow! I made a big decision! I have a LOT to do to make it all happen! Oh wait...hey, this other issue/person/someone-else's-problem looks interesting...let's concentrate on that...oh, it couldn't hurt to take a little break from that other thing...it was hard, anyway...oh, wait...that other thing didn't turn out so good/wasn't what I thought...oh man, I feel so BAD. How could I have gotten so distracted? And now I look like an idiot! Oh geez, forget it...nothing ever works out like I planned...why bother...anyone got some Diet Pepsi? How about chips and salsa?

Does this sound at ALL familiar to you?

I generally like to distract myself with some kind of heartache. You know, some guy, some show I want to be in but don't get, some old hurt that I want to mend all of the sudden. Insurmountable things. Things I really don't have any control over. I think I did this for the first time in seventh grade, when I made a very conscious decision to have a crush on a very popular boy so I didn't focus on a bunch of things that were bothering me. Much easier to feel heartbroken over someone I don't really know than heartbroken over real things!

I write about this here because it all became quite clear as I was on my run today. Running is a great metaphor for life, as I am sure many of you have read/written about before. I just moved to Denver. It was a HUGE decision, one that included many tears, many heart-to-hearts, and many second guesses. In the end, I know it was the right thing to do. But I still have a LOT of work to do (to get work, for one thing!), and a lot of adjusting to do.

So today, I went for my run. This was my third run since moving here, and as some of you have heard me mention, altitude is no joke. My first run was 30 minutes, my second was 37, both respectable enough for a less-than-two-months-ago marathon runner adjusting to the elevation. But today? Could NOT continue after 20. Now I know, many of you are working up to 20, and believe me, it IS a big goal when you are just starting. But I am not. And it pissed me off. And once I started walking, I was NOT running again. Stubborn, ridiculous, and comPLETEly contrary to what I tell my runners. But it's just the way I felt today. So for the next 10 minutes, as I walked, I fumed. WHY?! WHY CAN I NOT DO ANYTHING RIGHT?! WHY IS THIS SO HARD FOR ME, IT SHOULDN'T BE SO HARD!! Essentially a temper tantrum in my head.

All of a sudden, I just started to laugh at myself. Here I go again! Clearly, the altitude is all my fault, right? Because I can control it.

THIS is CRAZY THINKING.

So, what is my point, H&R's? My point is one I think I've made before, but didn't really believe it myself: Stop being so danged hard on yourselves. It is one thing to challenge yourself. But if you truly are working as hard as you can and it just isn't working, relax. Find another path, allow yourself to adjust or just try again tomorrow. I can't take the full credit for coming up with this idea this week...a very good friend, who knows something about my habit of distraction but still puts up with me, hit me over the head with it earlier this week. It just took a few days and a bad run to make it sink in.

Tomorrow, I will try again. I will brave the altitude, the ice and the mud and go for another run. I will continue to look for a job. I will let myself feel scared, because feeling uncomfortable brings about great change in a way distractions that I can't control never can.

Stay on task, H&Rs. Just don't worry about it so much.

Go Go Go!
Coach Andi

Copyright 2010 by Andrea Whaley

Back and Cheering!

2010-01-11T21:23:00.000-07:00

Long time, no see, Hit&Runners!

I am back. And I am writing from my new home state of Colorado. And on my new computer.

I have so many things to say, so many stories to share, and so much I want to catch up with. But tonight I want to talk about something that has been swimming around in my head for months.

When I was in high school, being a cheerleader was a major status boost. I suspect many of you also had that experience in high school. The cheerleaders were pretty (even if they weren't, they were when they put on that uniform), they went out with the cute football players, they baked cookies and held fundraisers that were successful and party-like in participation. They dressed as Care Bears for Halloween and no one made fun of them. They had inside jokes and great slumber parties. And if you weren't one, well...you probably didn't hang out with them.

The word "cheerleader" has always meant all of those things to me. And always made me feel kinda bad about myself. Until it occurred to me what a cheerleader ACTUALLY is, in the truest sense.

We NEED cheerleaders, of course. We need people to validate us, to believe in us, to build us up and give us a kick in the ass sometimes. Cheerleaders keep us honest. That's why we hire personal trainers and running coaches, and why we join classes and fitness groups. We spend a lot of time, and often a lot of money trying to find the ideal cheerleaders. We rely on them, we look for them, and hopefully we thank them as much as they deserve. What I starting to wonder, though, is are we all paying it forward enough? We spend so much time looking for our cheerleaders that maybe we miss opportunities to BE cheerleaders. Maybe it is because we don't think we are qualified. We don't want pom-poms or saddle shoes, and we don't particularly want to organize a car wash. But what about just plain old recognizing someone's progress with a high five, a postcard or a genuine interest in what he or she has accomplished?

I have WONDERFUL cheerleaders (hello, have you SEEN the pictures of my cousin Julie at my marathon?!). But MY task this winter, and perhaps this 2010, is going to be to develop my own cheerleading skills. That is, after all, the reason Hit&Runners exists. So continue to share your accomplishments. I will cheer for you. We will all cheer for each other! I am going to start by finding 3 cheering opportunities this week for new and improving athletes. I hope you'll join me!

Go Go Go!
Coach Andi

copyright 2010 by Andrea Whaley

Technical Difficulties

2009-12-14T21:21:00.000-07:00

Sorry Hit&Runners!

I am having a few technical difficulties, i.e. I need a new computer...please bear with me as I straighten it all out, and become a fan on facebook! Hit&Runners.

Many updates to come!

Go Go Go!
Coach Andi

Act now...

2009-12-09T17:27:00.000-07:00

Hot Tip, Hit and Runners!

If you have been thinking about joining a local gym or starting some fitness classes, do it this month! As a person who has spent many Decembers working for a fitness establishment, I can guarantee you that there are sales to be had as yearly quotas and budgets are trying to be met. Ask if you can sign up now and start your membership in January if the holidays are going to be just too busy. I can't WAIT to offer my own holiday special next year!!

I am a big fan of Christmas, mostly because I love holiday traditions, however silly or exciting. I'm looking to start a tradition of running a 5K (organized or informal) on every major holiday and trying to get as many members of my family and lots of friends to join me. The Turkey Trot was just the beginning! Can you start something similar? If a 5K is out of the question, how about a walk? Or a family "warm-up" before dinner? I am going to brainstorm some ideas that might spark more ideas...join me! How can we make this fun?

Pictures, Videos and Victories to be posted very soon here and on the website. Wait til you hear what we've been up to, and what we have accomplished at Hit&Runners just in the last week!

Go Go Go!
Coach Andi

copyright 2009 by Andrea Whaley

Adjusting the Lens

2009-12-02T23:38:00.000-07:00

Hey there, Hit&Runners!

My buzzword of the week this week has been "refocus". Refocus, recommit, reorganize, rethink. Clarify, simplify, and all those other fy's. See, what many of you know, and many of you don't know, is that I am about to move across the country, at least for a while, and try to make a go of something new in my life and in the life of this budding idea that is Hit&Runners.

I don't know about you, but I tend to get a small idea and then think ENORMOUSLY. I think I'd like to train new runners and teach some fitness kickboxing on my own terms...I KNOW! I'll start a WHOLE NEW business, keep a blog, have 5 events I am trying to coordinate and throw my entire heart and soul into it! I'll spend money I don't have, get no sleep, let my laundry pile up, set high expectations and lofty goals and THEN...and THEN!!...and then...

So here I am today, in the middle of the holiday season, having made some WONDERFUL friends and learned so much about myself and about what I want to do. I ran a marathon. I got to do a little something for a cause I care about. I am getting to watch people reach goals that I helped them set and coached them to reach. I have laughed and cried, learned how to use Windows Movie Maker and found out that people really are thirsty for guidance with their fitness lives. It feels like I have only scratched the surface, which of course feels fantastic as there is much to keep me busy. It also feel overwhelming as...well, there is SO MUCH to keep me busy! And it is always hard to trust that I am prepared for that. I need more certifications! I need a day job to pay the bills! I need a better athletic resume! I want my mommy!

I am sharing this because I want everyone who IS looking to me for guidance because they feel overwhelmed or out of control to know without a doubt that feeling that way is universal. It is the rule, not the exception, that no matter how together the person next to you looks, they have times of feeling powerless. Balance is a constant battle. As a matter of fact, I don't know that it truly exists, which is something I learned from reading Danielle LaPorte. If this year is all about taking control of your body, your laundry might suffer. If you have three kids under the age of 5, unless you have an enormous amount of help this may not be the year to train for your first marathon.

I've mentioned before that I have been following The Biggest Loser this year, and last night the final four contestants ran a marathon. I, of COURSE, cried like a baby. But it was the documentation of the way they are all trying to balance this new commitment to their health with their lives with their families that fascinated me. All of them have had extreme weight loss during this extreme 11 weeks of their lives where they weren't living in their own realities, but an almost fairy-tale life of focusing on ONE THING and one thing only. Now they've got babies, kids, wives, husbands, jobs, farms...what gives? Anything? Do they lose weight or relationships? Can they do both? I hope they can. But it will never be easy, that is for sure. This is why this show is so compelling. These are topics that are so relatable...I certainly empathize!

I expect that this blog will continue to be a bit slow through the holidays as I focus my energy on my family and preparing to move. I should definitely do my laundry. And I want to get very clear on the reasons I started this whole journey: I want to coach, I want to make one-on-one connections and differences in people's lives through running and fitness kickboxing. This is a place to talk about that, the journey to doing it, and to exchange ideas and thoughts with those who share similar values.

I thank you, again, for sharing this journey! Keep reading, we've only just begun.

Go Go Go!
Coach Andi

Read this.

2009-11-30T17:22:00.001-07:00

Please. Just read it.

http://penguintimes.blogspot.com/2009/11/walk-with-mom.html

Two Great Days and the Pictures to Prove It!

2009-11-23T21:16:00.000-07:00

In celebration, Hit&Runners!

What an unbelievable week this little dot com has had. I don't even know where to start! I suppose the beginning is a good place.

Last Wednesday, Hit&Runners hosted it's first ever seminar, titled "Fight For Fitness". If you've been reading this blog for a while, you know all about the planning stages and have gotten all the invites, and I must say, I'm so sorry if you missed it, because it was such a fun time! We had a wonderful group of folks, all with varying fitness and martial arts skills, all working and laughing hard at a Fitness Kickboxing class led by yours truly. Several Hit&Runners were in attendance, as well as many of the unbelievably awesome Girls on the Run Manhattan volunteers and staff. We raised some funds, kicked some butt, and drank some tea! Yeah baby! Thanks to all who attended!

Here are some pics!

The next event I headed to was (drumroll please) The Philadelphia Marathon!

Hit&Runners was well-represented by t-shirts, hats, postcards and buttons at the expo! It was fun (and slightly surreal) to tell strangers about us, and to sport the logo all over town.

My Mom, of the earlier post fame, ran the Half-Marathon and did SO WELL, I was SO SO HAPPY for her. I'm telling you all, let her be an example for you. Her life is insane and impossible to keep balanced. She takes care of everyone, often at the expense of her own sanity. She didn't start running until she was in her 40's and has been on and off with training over the years since. But she ran a 2:22 half-marathon. 2:22!!!!!! THAT is AWESOME.

My WONDERFUL and STUPENDOUS and SUPER TRI-ATHLETE cousin Julie came to be a spectator at the race, and I am telling you now, no one has ever had a better cheerleader. I found her at miles 6 and 13.2-ish, holding up my logo and screaming like crazy for EVERYONE. And then, just before Mile 25, she found me and ran me to just before the finish. Stay tuned, readers. I have much more to say about the power of supportive fans. We need them, and we need to BE them. But for now, look at how cool and adorable she is!!

After the race, I wanted to show the Phillies my medal, so we went to McFadden's at Citizen's Bank Park for cheesesteaks:

I truly did carry the boys in my heart during the race, as I did all of you who make my life so full and cool. I thought a lot about the kids I teach and how they were going to enjoy passing around my medal. I thought about Coach Jenny, who wrote the training plan I used, and how she'd say to get the water in me, not on me at the water stops (I particularly thought of that when a very apologetic volunteer spilled an ENTIRE cup of Gatorade on me. She was great, she managed to get me head to toe!). I thought about The Pink Turtle and how I can't wait for her to do this. I thought about Jen and Tara running my last training run with me and talking about meeting in September in VA Beach for the 10th Annual Half and how I can't believe they are ready to start thinking about a half. I thought of Lauren in Australia doing her intervals, and Nancy in Colorado becoming a runner one year after having a massive brain tumor removed from her head. I tried my very hardest to savor every single step, to thank my body for cooperating, to look around me, to read every sign, give every high five, to smile, and to keep in my heart every moment that made up my first marathon.

Ladies and Gentleman, if I can do it...a girl who once walked and sang from The Phantom of the Opera on the field during the mile run in high school...YOU CAN TOO. It doesn't have to be a marathon. It just has to be SOMEthing. A walk around the block, a twice per week pilates class, your local annual 5K...set a goal. It feels so good to reach this one of mine, and I just want you all to have that experience.

As I heard MANY MANY times yesterday...

Go Go Go!
Coach Andi

copyright 2009 by Andrea Whaley

Oh, the Bunnies and the Penguins Should Be Friends...

2009-11-18T10:59:00.000-07:00

Hello Hit&Runners!

Tonight is the big night for Fight For Fitness, I hope to see many of you there!

I have been wanting to weigh in on a popular topic as of late, but it took me a little time to think about what I wanted to say. I didn't have the opportunity to watch the NYC Marathon this year (silly, since I currently live in NYC), but it seems that around the time of the marathon, a big debate was escalating among the running magazines, groups and blogs concerning back-of-the-pack marathoners.

Essentially, for those who are maybe not holding their fingers to the pulse of the running world, there are those elite and front-of-the-pack runners who feel strongly that slower runners, run/walkers, walk/runners and walkers should not be allowed to participate in marathons such as New York City or other big name races. I'm not entirely sure who these people are, and I certainly don't want to name names in this friendly forum, but they feel that this movement of slower "competitors" (I quote it because most of these runners are only competing for their own personal records or just to finish) are diminishing the accomplishment of the distance run, making the sport less respectable as it becomes more accessible to the Average Joe or Jill (non)Athlete.

I say, SHAME ON YOU, people who believe that.

I am reminded when I think of this of an actress friend of mine who made clear to me years ago that respecting the people who aspire to be like you is incredibly important to the entertainment business. Without the people who are looking to the established stars as inspiration, the money stops coming in for tickets to live theatre or to the movies. There are men and women, young and old, who participate in community theatre to have a taste of what it feels like to entertain audiences. Most will never be paid, never see their names in the New York Times and never meet Spielberg. They do it because they love it and it feels good. It hurts no one, and in fact only helps the theatrical community at large by keeping it visible all over the country.

The truth of the matter is, the back-of-the-packers pay the registration fees that make it possible for these running events to take place, grow, and attract the attention that they do these days. They pay them and they show up, go to their corrals, and for the most part never even see the elite runners, let alone get in their way. New York City isn't complaining about keeping the course open a little longer. It's not like the people who finish the fastest have to go back and hand out water to the slower folks. Those people in the back tell stories about how they ran a race that an Olympic champion won. I can't imagine that they have anything but respect and admiration for the athletes many of them wish they could be, but have to settle for finishing 2 hours behind...and they feel GREAT about that! Besides registration fees, these less-than-speedy but incredibly driven people are the people who are paying for the books, groups, coaches (hi!), newsletters, shoes, magazines, clinics, sports doctors, etc, etc, etc, that are keeping the running community thriving.

It is truly beyond me how anyone can put down the accomplishments of others, simply because those accomplishments aren't impressive to them personally. As a friend pointed out over email, with the nationwide obesity epidemic, discouraging people from getting out to exercise or setting fitness goals is irresponsible.

So that is my two cents. I LOVE to watch the fast runners. I truly wish I could be one, and when they pass me going the other direction across the street at Mile 8 of the Rock-n-Roll Half in VA Beach while I am at mile 2, I cheer and scream like crazy. I've been so inspired by watching, listening, cheering for and brushing shoulders at the expos with people doing what my body can only do a fraction of, and it actually hurts my feelings that some of them might think that I don't count.

Just like your mama said...Can't we all just get along?

Get out there and move with all your heart!

Go Go Go!
Coach Andi

copyright 2009 by Andrea Whaley

One Week and the Pig Plague

2009-11-14T14:11:00.001-07:00

Oink, Oink Hit&Runners...

Yep, I am grounded with the Swine Flu. Luckily I am on the mend, having gotten the Tamiflu fairly quickly, and plan to be fully recovered soon...running that marathon next weekend come hell or high water...and between the flu and the nor'easter, I think I've got both!

It's just one more obstacle to overcome...one little kink in the planning, one more thing I can add to my war storybook. You always think a few days off sounds great, but it has really stunk to be out of work at a pretty crucial time, to be lounging on the couch when I really want to run and to have to kind of check out of the world for a few days. It's really not fun. But no journey is complete without speed bumps, and I think this has only shown me just how important the run really is to me.

Hoping to get back on track with blogging, training and coaching in the next week or so, and YES, the Fight for Fitness Event is STILL ON for Wednesday!! Please come, it looks like it is going to be an awesome turn-out and I am so looking forward to meeting some of you!

Update me on what you've been doing for training, I will sit and relish your musings with great jealousy as I pump fluids and vitamins!

Go Go Go!
Coach Andi

copyright 2009 by Andrea Whaley

My Neglect and Your Training Tip!

2009-11-10T13:26:00.000-07:00

Dearest Hit&Runners!

Please pardon my semi-absence, I am so focused on tapering for my marathon and trying to stay healthy that I am neglecting you!

In my state of scattered focus, perhaps you can talk amongst yourselves (and help me!). How do YOU stay focused on the things that are important to you? And can you apply these tactics to your fitness goals?

My tip of the week for you Turkey Trotters is to start envisioning the finish...how are you going to feel at the finish line? Or when your watch chimes 30 mins? Or later, when you are telling your family about your victory? Use that feeling to carry you through your training!

Go Go Go!
Coach Andi

The Boys on my Back

2009-11-04T23:09:00.000-07:00

Indulge me, Hit&Runners.

Tonight, about 20 minutes ago as I write, the Yankees won their 27th World Series. I was not rooting for them, but for the eternal underdogs, my Philadelphia Phillies. I like to say I have been a Phillies fan since birth, but that may actually be an underestimation, as Phillies fandom reaches back to my dad and my granddad's youths. They took me and my brother to every Sunday home game for my entire childhood. I learned to keep a box score at 7, watched in awe as Mike Schmidt hammered away to 500 homeruns (that was a lot then, before the steroid players started breaking the records), and even won a contest that gave me the opportunity to sing Take Me Out to the Ballgame on the field during their glorious 2008 race to the pennant. The Phillies are more than "just a baseball team" to me, they are a part of me, whether they are the worst team in baseball (*cough1997cough*) or the World Series Champs. Being a fan has contributed to my ability to dream big, to find ways to pick myself up, and to remember that there's always next season.

What does this have to do with Hit&Runners? Well, I'll tell you. I am always looking for inspiration, motivation and new ways to keep on going as I train for...The Philadelphia Marathon. That's right. November 22, I will run my FIRST marathon in Philadelphia, the home of my beloved Phillies and the place I spent so many Sunday afternoons in my childhood. The boys have been so good to me over the years, so I thought that in my heart I will pick them up from this World Series loss and take them with me on this run. This is how I imagine it will be:

Mile 1: Jimmy Rollins...start me up, J-Roll. Flash me that classic grin and tell the runners around me that I am the girl to beat.

Mile 2: Shane Victorino. Teach me to be a Flyin' Hawaiian!

Mile 3: Chase Utley. He's no Nutley. Tell me what it felt like to hit 5 homeruns in the World Series, especially those 3 against Sabathia. Oh, and I want to know if your dog is a Muttley.

Mile 4: Ryan Howard. Just get me to the plate, Ryno.

Mile 5: Jayson Werth. I mean, I might slip you my number.

Mile 6: Rauuuuuuuuuuuuuuuuuuul Ibanez! You are the ambassador of perseverance, man.

Mile 7: Pedro Feliz. Does the beard give you the power?

Mile 8: Carlos Ruiz, or CHOOCH. Senor Octobre. How DID you get that nickname...or do I want to know?

Mile 9: Cliff Lee. You can run the whole thing if you want, I know you like to go the distance!

I figure after that, I'll rotate through the relief and the pinch hitters, hearing stories, laughing, maybe nibbling on some sunflower seeds. At Mile 20, the one and only #20 Mike Schmidt hands me some gatorade, I catch up with Bret Myers at Mile 21 (somehow I think he'd be helpful to get through the wall!), and of course as I finish Mile 26 and stride through those .2, Brad Lidge will come shut it down and humor me as I chant LIGHTS OUT LIDGE!

When I come across the finish line, Charlie gives me a pat on the back, the team crowds around me and we jump up and down. Someone from the Phillies staff hands all of us a t-shirt that says 2009 Champs, and we all feel like we got to be touched by something magical and that maybe Harry the K had something to do with it. Just as I'm feeling a little overly sentimental, the Phanatic gives me one of his trademarked kisses and then puts me on his four-wheeler to ride me to the recovery tent. We don't get rings, we get medals, and then we celebrate with cheesesteaks.

Get lost in your fantasy world today, Hit&Runners. Who can you "take with you" on your walk or run?

Go Go Go!
Coach Andi, Forever and ever a Phan.

Copyright 2009 by Andrea Whaley

Turkey Training Tip #2

2009-11-02T21:18:00.000-07:00

Handy Tip, Hit&Runners!

Learning to run? Having trouble breathing? Try one of these:

1. Distract yourself. Use your favorite boredom cure to focus on something other than pain or hard breathing.

2. Focus in. If that doesn't work, over-focus on your breathing. In two three four, out two three four.

3. Slow down. Still not working? You may be pushing too hard. Slow up, Speedy McGee. Feel like you could have a chat with me if I was with you.

Up to 18 Turkey Trotters! Have you pledged? hitandrunnercoach@yahoo.com

Go Go Gobble!
Coach Andi

My Mom, Lolo Jones and You.

2009-10-29T16:05:00.000-06:00

Howdy Hit&Runners!

Just last week the new Asics Store opened in Bryant Park in New York City, and although I couldn't be there, The Pink Turtle was and was so kind as to get me a signed poster from Lolo Jones. She called to tell me about this and it made my morning all happy, and my thought process went something like this: "Lolo Jones! She's fast! She was in the Olympics! She's a hurdler! I remember her! Wait...did something happen to her at the Olympics? Hmm...maybe. But WOW!! She's a Olympian!!"

Throughout the day it kept noodling at me that I couldn't remember her story when I was so invested in the Olympics not much more than a year ago. So I wikipedia'ed her. And OH YEAH. She was favored to win one of the hurdling events and she crashed and burned on the second to last hurdle. She has gone on to win many more titles (and actually did win a silver for the shorter hurdling event at the Olympics) and continues to train, compete and work with other athletes.

I wondered, where did the strength come from in this young woman to move on from this, her self-proclaimed "biggest race of her life" that, to put it mildly, did not turn out how she planned? And then I thought, well, she probably started with two words. Maybe someone shouted them to her, maybe they came from inside her own head, or maybe there was some kind of divine intervention, but I imagine they sounded like this:

GET UP.

It's that simple. I mean, really, what else is there to do? Sit on that track for hours and days and wallow? Decide that all of the training and journeying and sacrificing and prioritizing and living for this moment was a waste? What if she had never started the journey? Who would she be? What would her life be like? Maybe better, maybe worse, but would she recognize herself as a person who didn't take advantage of her potential?

It was telling to me that I couldn't really remember what happened to her until I looked it up. I only thought of her as an Olympian...something I will never be but fantasize about. How many people get to fall down at the Olympics?! Please, I'd happily volunteer!

So on Sunday, I took my mom out for a training run. She is running the Philadelphia Half the day I run the Phialdelphia Marathon and we decided to do an 8-miler. It was a great running day, nice weather, a nice trail and great company. Running with my mom is always a special treat and I don't take it for granted. The first seven miles went pretty smoothly, and then she started to get a little tired and a lot discouraged. I could tell she was getting pissed off at the situation, and I thought, well, I could let us lapse into silence (which she probably thought she wanted), or I could take a chance at getting yelled at by my mommy and start pushing her through. I took the risk. Thinking of Lolo, I said,

"Ma. Seriously. How many people do you know in your age bracket that can say casually on a Sunday, oh, I think I'll go run 8 miles. You will do this. One foot at a time." Essentially, GET UP.

She told me to shut up. (I may have also sang Chariots of Fire and made up lyrics about my running mom, but that's beside the point.)

But she got through it. Actually, she didn't just get through it, she kept a perfect pace and even kicked it up at the finish, despite wanting to kill me. Or maybe she was trying to get away from me...either way, it was awesome.

Look, we are all going to face our penultimate hurdle and fall once in a while. But it is important that you start practicing saying GET UP every day. Say it in the mirror, write it on a post-it and stick it to your computer, make it the banner on your phone. Ran 20 miles last week but this week only got in 12? It's okay. GET UP. Gained back 5 pounds? It's okay. GET UP. Decided not to make your physical health and fitness a priority last month? Well, okay. GET UP.

Many shout-outs to my mom and all of you who are finding your inner Lolo. You can do it. GET UP.

Go Go Go!
Coach Andi

copyright 2009 by Andrea Whaley

Tip of the Day #1

2009-10-28T11:48:00.000-06:00

Hello Turkey Trottin' Hit and Runners!

Here is a tip for the day: MAKE A PLAN.

You have about four weeks until our big day of Trottin', but the journey is going to be as sweet as the goal if you have a program to follow! You can check out Couch to 5K, because although if you are just starting you won't be able to run the whole 5K, you'll certainly be able to move for 30 minutes if you start following that plan now.

Find a plan a get going!

Go Go Gobble!
Coach Andi

copyright 2009 by Andrea Whaley

OPERATION: TURKEY TROT

2009-10-26T10:32:00.000-06:00

Your Challenge, Should You Choose to Accept It, Hit&Runners!

We are exactly one month away from that day of joyous turkey and stuffing eating. The day we pass around the pumpkin pie and are thankful for Aunt Hilda's homemade sweet potato souflee. Thanksgiving Day is anxiously anticipated/dreaded...deliciousness leads to gluttony and kicks off weeks of "it's the holidays, what the heck" behavior. I'm here to tell you, I am SO with you. I love holiday food! I love to bake, I love turkey about any way you want to cook it, and if there is pumpkin in it, I'm eating it. So let's band together here to find a way to ALSO make this the kick-off of ways to off-set the damage!!

Starting today, YOU, yes YOU, are training for:

OPERATION: TURKEY TROT

Two options:

#1 Find a local Turkey Trot race, or a 5K that is held on Thanksgiving morning. Often these races benefit a local school or ASPCA organization, and usually you get a fun t-shirt. My mom and I have been doing this for years, and we wear our shirts to dinner!

#2 Map out a course and do your own 30 minute (minimum) run or walk.

Simple enough, right? Now, how shall you complete the task if you aren't currently running/walking? Well...you are in luck, as I will be posting an OPERATION TURKEY TROT training tip/assignment for beginners several times per week until the big day.

NOW. Recruit your friends and family, make a plan, and get excited. This could be the start of a really fun tradition, and it really doesn't take much time out of your day. I promise you, you will feel like you earned that dinner!! But WAIT! What if it is JUST impossible for you to run on Thanksgiving Day (if you are traveling or you are the master chef)? I'll make you a deal: You can do it any day Thanksgiving weekend. But find a way to make it special: sign up for a race (there are many that weekend all over the place) or get some other people involved so it feels like an event!

If you pledge to participate in OPERATION TURKEY TROT by emailing me (hitandrunnercoach@yahoo.com), I will send you an OFFICIAL Hit&Runners Button to wear on your walk/run! In fact, if you pledge a group, I'll send enough for the whole group! Get 4 or more people in your group and I'll throw in a FREE Hit&Runners fitness evaluation for you, Planny McOrganizer!

On the day of race, put on your buttons and take a picture with lots of big cheesy grins and send it to me...we'll have a little scrapbook on the website!!

Now GET OUT THERE!

Go Go Gobble!
Coach Andi

copyright 2009 by Andrea Whaley

Epic Failure? I think not.

2009-10-20T17:00:00.000-06:00

I have a little secret, Hit&Runners.

I'm kind of a screw-up. I mean, look. I'm a smart girl, I have a good education and I am more or less self-sufficient and capable. But in my own head? I'm a mess. I've squandered opportunity, I've said the wrong thing (or the right thing at the wrong time), I've quit things, I've stayed way too long at others, and often I've gotten through something by the skin of my teeth.

I tell you this because I have a sneaking suspicion I am not alone. As a matter of fact, I KNOW I am not alone. When I start training a new Hit&Runner, I ask on the intake form, "What makes you the most nervous about starting this program?" The far and away overwhelming and almost unanimous response is, "I'm afraid I won't be able to keep it up or stick with it. I've always failed before," or something to that general effect. If that sounds like you, this is what I have to say:

Take a deep breath. Blow it out slowly. Roll your neck around a few times. Shake out your shoulders and let the tension out of them. Ready?

It's going to be okay.

The fear of failure in new fitness seekers breaks my heart. It kills me because I have been there over and over again...every show I didn't get, every job interview I didn't nail, every boy who broke my heart, every marathon I gave up training for, every time I didn't go to the gym (yup. Me too)...it has gotten me down down down. And many times I'd pick myself up and say, "This time'll be different!" and sometimes, well...it was a different journey, but the end result was the same.

Looking back on all of these stumbles now, I realize that without them, I wouldn't be able to sit here and write this to you. I wouldn't know that I excel in martial arts but that ballet (while I love it) will always elude me. I wouldn't have the determination to finish my upcoming marathon if I hadn't stopped training for the last 3.

At the risk of making this post even cheesier than usual, let me quote the best song lyric I think I ever heard, courtesy of Ben Folds: "It's your life. And you can decorate it as you like." All those things that you think you failed at are like old holiday decorations...dust collectors! So toss 'em. Let's make some new ones.

Now how are we going to be successful this time? Well, first of all, you have me. I am here to support and encourage you, and also to help you when you are stuck or feeling icky. Secondly, you are going to work very hard at avoiding self-sabotage. You know...hanging around with Team Toxic, getting in that "What's the Use?" mindset, telling yourself that taking care of yourself by working out doesn't need to be a priority...all those good little demon-y things. Thirdly, you are going to give yourself credit. So you were aiming for 3 work-outs this week and you only did two? Okay. Well, you did two! Yay! Next week you'll do three and add two extra 15 minute work-outs. Done.

This time IS going to be different. Don't you dare think that anyone is judging you, and if someone is, I'm willing to bet it has something to do with jealousy. They'll get over it. You're doing great.

Thanks for reading. You all make me feel like less of a screw-up. :-)

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Hit&Runners Grows Up!

2009-10-18T19:42:00.000-06:00

Well, Hit&Runners...

It's Sunday night, I made a delicious pumpkin soup, the Phillies are winning, my 18 miler is behind me, AND...

New Video Blog!

That's right, another edition of Hit&Runners like you! Learn more about my guest, Michelle Ward here.

Have a great beginning to a new week!

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Your 15 Minutes!

2009-10-16T22:47:00.000-06:00

OKAY Hit&Runners here we go!

You have all been so thoughtful and forthcoming with your 15 minute work-out ideas, and I am so excited to share them! I've spent the past week trying them out myself, and I have to tell you...I'm feeling delicious just-enough soreness muscles I haven't felt in a while, so they must be good!

Before we get started, let me just pause and say what's up to my new Live Journal readers...Hit&Runners is now syndicated over there thanks to future Colorado Hit&Runner Susan, who flipping rocks.

Now, onto these speedy work-outs!

1. Jump for Joy!

Part of this came from Michelle, who said she needed to get a jump-rope. YES jump-rope! If you have one, start by trying to do 3 sets of 30 seconds. Make sure your form is good: feet together, not one foot at a time, knees soft on the landing. Don't have a jump rope? No problem. You'll get essentially the same work-out (minus the arms) from doing "punch jumps"...the same kind of jumps, just not over a rope! In between sets, you want to do "active rest" for about a minute by stretching your legs and hips. I know that third set is like torture. But like my karate teacher used to say, that's where the gold is.

2. Say Hello to the Sun!

I actually found this incredibly helpful during this gloomy, rainy New York week. Molly mentioned that she enjoys doing some yoga stretches in the middle of the day to re-energize and combat those mid-day sleepies. I have to admit, I don't know much about yoga, but in my past life as a wanna be dancer, I learned to warm-up by doing Sun Salutations. Explaining them in full is an enitre post in and of itself, so click on the link or find a local yogi to help you!

3. Mom's Always Right

My mom read an article about this woman who has these awesome abs and swears she only does 3 things a day: Plank, V-Sit and crunches. I was dubious. But I did this while I was on tour for a year and I have to say...it worked! I'm glad to be reminded of it. If you want to try it, you are ideally supposed to do the plank position (that's like push-up position but with your whole forearm on the ground) for 2 minutes (work up to that, it's a long time!), V-Sit for one minute (start on your back and raise your legs and upper body to sit in a V shape, sitting on the back bones in your butt and keeping your abs contracted...again, work up to it) and then 50 crunches. It may take you a few weeks to be able to do each segment for the recommended interval, but it will definitely help your core strength.

4. Click and Work

There are 3 websites that I SWEAR by:
www.hundredpushups.com
www.twohundredsitups.com
www.twohundredsquats.com

Click on them and you'll see why. Remember, you don't HAVE to do the big challenge at the end...you can just work up to week 3 or 4 and just keep repeating and adding as you like!

5. Gym Class Heroes

Julie, my favorite bird, made an excellent point...remember those calisthenics that your boring jumpsuit wearing PE teacher made you do? Well...turns out they were good for you. And now that you are all grown-up, you might like them. Kinda like what happened with broccoli and things with "that brown stuff" on it. Why not try a few sets of jumping jacks, toe touches, arm circles and lunges? They'll get your blood moving and help you feel more limber.

So! There's a start. Of course, it goes without saying that a 15 minute walk is ALWAYS a great idea...on your lunch break, with the dog, at the mall (take a lap or two before picking up that sweater for Aunt Hilda), or by getting off the train a stop or two early for you city folk...if you're worried about your hair getting messed up before work, do it on the way home, silly!

Aunt Hilda. Hee Hee====>

I hope you will continue to come up with ideas for fitting fast fitness into your life! I think this is a great way to get yourself to start thinking about exercise as a regular part of your day, or if you DO work-out for 30 minutes or more a few days a week, this is just going to add a little spice and extra boost to it. Keep the ideas coming as you stumble across them, I'd love to share a few here and there to wrastle up some inspiration for a Hit&Runner like you who might be needing it!

GREAT things are coming, folks! I may or may not have ordered some goodies yesterday...maybe we'll have ourselves a contest with some MERCHANDISING prizes!! Oh, AND...new video blog coming your way this weekend...my fantabulous cheerleader and kickboxing trainee Michelle Ward, the When I Grow Up Coach is going to help me show you another at-home quick work-out that she is mastering! Don't miss it!

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Slight Delay

2009-10-15T17:43:00.000-06:00

Psst! Hit&Runners!

Just in case you are waiting with baited breath for tonight's quickie exercise post, I wanted to tell you something came up and I will be posting it tomorrow!

Off to see a friend in a show!

Go Go Go (tomorrow)!
Coach Andi

Round Up!

2009-10-13T22:21:00.000-06:00

Time to Catch Up, Hit&Runners!

I have so many things I want to write about (including the 15 minute work-outs! But they are coming Thursday! If you haven't sent me your ideas, I'm all ears.), but I feel like I should take a moment to update/shout-out/and announce a few things!

Let me start by thanking each and every one of you, my wonderful Hit&Runners and future Hit&Runners for continuing to support, encourage and share your awesome selves with me. I am always imagining what you are doing while reading...chilling out in front of the tv, about to go out for a walk, taking a coffee break...thank you for making me a part of your day.

I'm not sure if you all know, but we have an OFFICIAL WEBSITE now! YES, HitandRunners.com is up and operational. An official launch is in the near future, but in the meantime, go check it out!

I have TWO, count 'em, TWO events/challenges coming for you! FIRST of all, if you are in the New York area, MARK YOUR CALENDARS for NOVEMBER 18. That's a Wednesday evening, from 6:30-7:30. Hit&Runners is hosting a fundraising event for Girls on the Run Manhattan! It is called Fight For Fitness, and will be a high-energy, super-fun fitness kickboxing class. I hope you all can come! There will be more info on registering VERY SOON, but make sure you save the date!!!

The second challenge/event is a seeeeee-cret. Make sure you read the blog on October the 26th...and start walking/jogging! Let me know if you need help. You're gonna like this one, it's going to be fun!

Now! A few victories I wanted to share:

-Sara, aka The Pink Turtle from the Video Blog, completed a TEN MILE training run on Saturday! Woot woot! Turtles Rule!

-My Hit&Runners that both started running with me about 6 weeks ago are training for a 10K December 6! Go Go Go Tara and Jen! These ladies are both martial artists and were looking to add running as a regular cardio work-out...they have been a pleasure to train and I can't WAIT to watch them cross that finish line! If you are in the NYC area, come join us to run or cheer! Drop me an email at hitandrunnercoach@yahoo.com

-Two Hit&Runners started a run/walk plan this week...Nancy in Colorado (where it is COLD) and Lauren in Adelaide, Australia (where it is getting warmer)! Hit&Runners all over the place! Rock it out, Rock Stars! If you are interested in Remote Training, you can ALSO email me at hitandrunnercoach@yahoo.com.

-Another reader and FLIPPING FANTASTIC pilates instructor, Rachel, told me today that she is back to her own pilates work-outs after recovering from surgery this past summer. I can only imagine how great that must feel and I can't WAIT to do some kickboxing with her very soon! Yay Rachel the Pilates Lady!

Once again, thank you a gazillion times for riding this express train with me. Can I be gauche and ask you a small, eensy favor? If you are reading this, can you please copy and paste my link or website and send it to a friend who might enjoy it? I'd really appreciate it! Keep your comments and questions coming, they are the best part of my day!

Go Go Go!
Coach Andi

PS: Update on the Biggest Loser...that woman that I wrote about? I still feel bad that she got hurt during her first work-out, but I actually can't WAIT for her to be eliminated. She's a jerk! She's so mean! Mean people suck!

Relax!

2009-10-10T18:18:00.000-06:00

What's up, Hit&Runners?

I gotta tell you, I'm not feeling terribly inspired today. This is not to say I am having a bad day. It has actually been very nice. I slept in, not having to set an alarm for the first time in a very long time. I trained a kickboxing student, I went grocery shopping, cooked some delicious food for the week and now I am watching the baseball play-offs. Great day, right?

So why do I have this little meanie guilt person living in my head telling me I should have done more?

This blog, my platform of fitness for all and my credo of Go Go Go makes me feel hypocritical when I have days to myself to do with as I please. Do you ever feel like that? It's annoying. Because I'm here to tell you that I KNOW for a FACT that rest days are equally as important as days of exercise and challenging yourself to do more. You need the time for muscle recovery, for your immune system to adjust and for you to keep your sanity. But while it feels so good to sleep in and chill out, I get to the evening and start to think, oh...my belly looks flabbier than yesterday. My arms aren't as strong. I feel weaker, I don't deserve ice cream, I am ugly, my skin looks bad, blah blah blah blah blah.

THIS IS RIDICULOUS THINKING!!!!

I look the same. My arms look the same, my belly looks the same, I'm a little sleepy because I stayed up too late last night, my skin looks bad because I am looking at myself in fluorescent light and for heaven's sake, ugly is as ugly does. And a little ice cream isn't going to hurt me.

Whether you have started on a fitness journey recently or you are a life long athlete, it is okay, in fact it is REQUIRED of you to have some downtime. Chances are you are going to be doing "active rest" on these days anyway, either by walking around in a store, cleaning or going out somewhere with friends. I promise you, you will look the same at the end of the day, as a matter of fact you will feel more rested and ready to do something active tomorrow.

I suggest you look at your weekly schedule and pick which day you AREN'T going to work-out. In fact, pick two! And give yourself a break, you are doing GREAT!

NOW. I am getting some FABULOUS ideas for the 15-minute work-outs. Keep 'em coming! I will be posting them later on this week, so read the last post and send them my way!

ALSO, New York area Hit&Runners, we have an event coming up in November...stay tuned for the details!!

Go Go Go!
Coach Andi

15 Minutes of...

2009-10-08T17:23:00.000-06:00

A challenge, Hit&Runners.

Once upon a time, I heard a story about a woman who hated cleaning.

Well, I guess that's not entirely true, I think the story actually went that she was incredibly busy, had like six kids and 2 dogs and a full-time job and a husband in the military and a huge house that was constantly a disaster area. I am fairly certain I saw this on Oprah, so of course I figured the outcome was that Oprah would send someone in to clean the house and everyone would cry and that'd be the end of the story.

I was wrong. This was in the beginning of Oprah's change-your-life-get-real-save-yourself-Dr Phil-Iyanla Vanzant era and in THIS story, this woman was going to help herself. So this time management expert came on and told her that she was to clean for...get this...15 minutes a day. No more, no less. Set a timer, honestly clean for 15 minutes and then go one with your life.

Of course, at first this felt futile. But within a month or so, this house was SPOTLESS. I mean, CLEAN. And now, since it was a habit, she continued to do it every day. In fact, she got some other friends turned onto it, and now THEIR houses are spotless. Her kids got into it, too, and now their ROOMS are spotless. In her words, the president could come over for dinner any day and she wouldn't feel embarrased.

I hear from a LOT of people that the biggest obstacle when it comes to fitness is time. I hear you. I need 6 more hours in every day between work, training, a semblance of a social life, my own exercise and now blogging...but I wonder what we can accomplish with 15 minutes a day. To be honest? I'm not sure if 15 minutes of fitness every day is going to make a HUGE difference...but like I always say, well, it's 15 more minutes than I would've done anyway.

My challenge to you is, of course: What can you do, fitness wise, with just 15 minutes a day? Abs? Arms? Cardio? There are videos out there that claim 15 minute abs or buns (hee hee, such a funny word.). Do you like them? Can you come up with your own?

Give it a try for the next week. C'mon, you have 15 minutes. In front of the tv, while you're making dinner, waiting for the train/bus, on your lunch break...send me your favorite 15 minute work-outs if you'd like to share. I'd love to post some of them here, and I'll come up with a few myself.

Can't wait to see what we can accomplish in 15!

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Hit&Runners Like You! Video Blog #2

2009-10-05T23:38:00.000-06:00

I'm so excited about this one, Hit&Runners!

This is our second video blog, but our FIRST interview with a Hit&Runner Like You!

http://www.youtube.com/watch?v=wbAFKSrheJk

I hope you'll enjoy and feel inspired by Sara, who, besides being a new runner and one of my oldest and dearest friends, is a wonderfully talented writer and performer. Follow her journey here.

***The Pink Turtle and I at her wedding =======>

By all MEANS, feel free to share your own stories in my comment section anytime! You never know, I might be coming for you with my Flip Video Camera...

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

100 Years of Awesome

2009-10-05T10:19:00.000-06:00

Welcome to Monday morning, Hit&Runners!

Just read this article on yahoo and thought you guys might enjoy it:

http://health.yahoo.com/experts/drmao/19787/how-to-live-to-100/

I have SUCH a hard time eating fish, so I don't know...but living to 100 sounds pretty good to me, so maybe I should choke some down.

Have a great day! Video blog is coming, I promise...The Pink Turtle and I live in the same apartment and yet both are on the go every second! We'll put some make-up on and do a chat for you tonight.

BTW, I took my own advice and got off the subway a stop early today...GORGEOUS day in New York City, take a quick walk on your lunch break of you can.

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Whosits and Whatsits Galore

2009-10-02T20:43:00.000-06:00

Ahhh, Friday, Hit&Runners! Glorious, glorious Friday.

And the day my stupid bum toe reminded me that it is time for new running shoes.

If you are new to running, or are thinking about trying it, you should know that the first thing everyone is going to tell you is go get fitted for shoes. They are NOT KIDDING. You must. Truly. The wrong or ill-fitting shoe is going to cause you injury, I can almost 100% guarantee.

But I'm not here to sell them to you, and I'm not a shoe-fitting expert. Find your local running store (and yes, I can also almost 100% guarantee that you have one or at least a sporting goods store) and GET FITTED. Essentially every beginner running book you pick up is also going to be of help if you want more reasons and info about why you should be fitted (by now you should all know that I have a love affair with Running For Mortals, but there are lots and lots that are great). Really, even if you are going to jog once or twice a week, you should have proper shoes. Injury is THE WORST de-motivator.

ANYway, I went to the Super Runners Shop tonight to get re-fitted, because I haven't been in a while, and lo and behold I walked out with the same danged shoe I always wear, just the newer model. I've been wearing them since the first time I was ever fitted, so I guess I am a pretty consistent strider.

Here is my dirty little secret: Running stores COMPLETELY un-nerve and overwhelm me. SO many gadgets, so much technical clothing (that I can't afford!), so many shoes and gels and belts and gloves and bags.... I just avoid it all and usually buy my running clothes at Target (take note! Target has GREAT technical clothes!). I think I am some kind of anomaly of my generation: I just don't get into gadgets. Yes, I love my iPod. But I have always run with just my music and a sports watch. That's it. If I'm going out for more than and hour I RELUCTANTLY strap on a fuel belt so I don't dehydrate. I read all the articles about heart monitors and Garmins and yadda yadda yadda and I think, wow, cool! But I never go out and get them myself nor do I ever even think about it or long for them once I close the magazine.

UNTIL, apparently, tonight.

I've been fitted for my shoes and I walk to the counter where I will pick up a few gels and such for my long run on Sunday when I see it sitting there gleaming from it's display case. Little, cute, affordable, and oh, there's that I'm-a-cool-kid-emotion-evoking icon...

The Nike Plus iPod accesory.

I pick it up. The salesgirl, having already rung up my intended purchase, pauses. I look up, our eyes meet. She smiles. "Have you ever run with one?"

Me: "Uh...no, no, but my friend and my cousin both have one..."

Evil Salesgirl: "Do they like it?"

Not!Convincing Me: "Um...yeeeahhh...but I'm not a gadget wearer"

Freaking Good Salesgirl: "OH, but that's why this one is so good! Only $30 and so little...and it does so much!!" (Proceeds to name all of the wonderful features: Pace, Mileage, Sync on the Computer, Track your Progress, Graphs, Charts, it Talks to you, Times you, I think it even ties your shoes and gives you a pep talk...)

So Sold Me: "My cousin says Joan Benoit Samuelson talks to her in her ear...no one talked to ME during MY 14 miler last week, and it was a hard run...I woulda liked to hear Joanie..."

In the bag it went.

And so today, I've joined the ranks of the gadget runners. I'll let you all know how it goes. Apparently it takes a few times to calibrate it correctly, and I need a shoe pouch or some such nonsense, so it may be a while before I get it up and functional.

I'll be up tomorrow morning training a kickboxing student, and I encourage everyone (as always!) to do something phyisical this weekend...it's going to rain in NY most likely, but if you have cable, you have a channel called Exercise On Demand. Check it out! Even a ten-minute ab routine will have you feeling energized and maybe chase away the rainy day blues. I think I'll make some chili...

Go Go Go!
Coach Andi

PS-There's a great interview coming your way on the Video Blog! Get ready to laugh at - I mean with! - Coach Andi and her very good friend, The Pink Turtle.

Copyright 2009 by Andrea Whaley

Make like Nike and Just Do It.

2009-09-30T23:59:00.000-06:00

Just a quick thought, Hit&Runners...

Have you ever finished a work-out and regretted it? Have you ever said, dang, I wish I hadn't pushed myself a little harder than last time?

Hmm. Thought so.

Only once have I ever regretted a run. I was training for a 1/2 marathon (one of the Rock n' Roll halves, I am sure) and wanted to get a ten miler in. Strapped on my iPod and my fuel belt and headed out into the August humidity and I was on my way...til about 2 miles in when the sky OPENED UP and the lightning crashed around me while I was on the EAST side of Central Park around 72nd street. I lived at the time on the WEST side at 100th. I put the iPod in my underwear and hoped for the best.

Don't judge me.

Honestly though, I guess I didn't even regret the run that day...though I did regret not checking the weather!

My point is, it might be hard to get started, you may moan and groan and find 65 reasons why you just don't need/want/have time for your work-out. But sometimes if you can suck it up for a few minutes, you are rewarded with a true sense of accomplishment that may carry you through your day or night.

Please share a caught in the rain story in the comments so I don't feel like the only dork who goes to extremes to save her iPod.

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Who Am I, Anyway?

2009-09-28T19:06:00.000-06:00

Hey Hit&Runners,

I've been hesitant to talk too much about myself in this blog, as my fondest hope for it is that it will be a place for YOU to hang out and discuss and let me just kind of moderate and give suggestions. But it has been pointed out to me that maybe you'd like to know a little bit about who I am and where I am coming from, at least as an athletic enthusiast. So in a nutshell:

I was 23 years old when I picked up running, mostly because my mother had just run her first marathon and I felt a little sheepish that I didn't even think I could run a mile. I trained for a 5K and at the same time started taking karate lessons. It was great fun, I got in pretty good shape and I thought, not bad for a gym class drop-out.

Oh, yes, no joke. Ok, I didn't actually drop out, but I did make a bargain with my gym teacher in high school that if I organized his lessons and did his grades, I didn't have to participate in basketball or swimming, which as the resident drama and choir geek was the sweetest deal in town.

***That's me on the end, a new blackbelt==>

The funny thing is, I remember doing a running unit in class and kinda...liking it. I wasn't in class with any friends that year, and the deal was you had to earn 3 points a day during the unit to get an A for the term. Each point was a 1/4 mile. I like points and challenges, and I was bored, so I decided I would run 6 points per class. And I did. By the end of the unit, I was running 8-9 points per class. No one ever mentioned the cross country team to me, which I guess is unfortunate, but really, at that time, I wouldn't have listened anyway. Ah, youth...wasted on the young.

Anyhow, back to when I was 23, I did my 5K and then went on with my life. The following fall 3 things happened: I was in a show, I fell madly in love, and my aunt relapsed with leukemia. Then, consequently in November, 3 MORE things happened: the show closed and I went back to my temp job, I had my heart brutally broken, and my aunt died.

TAILSPIN.

As the holidays passed in a haze of high emotion and way too much comfort food, it became clear that something had to make me feel good, because I couldn't imagine feeling any worse. Since I was feeling pudgy and ugly, I thought maybe I should do something that made me feel healthy...so I started to run, just a little. I ran for a few minutes, then walked a bit. Soon I could run for 30 minutes at a stretch again. Then I ran one day just til I didn't feel like it anymore. I ran for 40 minutes and 9 seconds! I couldn't believe it! I kept running through the cold winter, zoning out to my portable CD player (breaking it once on a bad slip on the ice), sometimes crying, sometimes picking up speed to the tempo of my anger, just trying to make some kind of forward motion. Little by little, my mileage increased, my percentage of body fat decreased, and while I continued to be sad and to grieve, I found solace in something that was just for me...I was out in the world feeling the elements instead of being numb. My muscles felt sore but not beaten, so I knew I was getting stronger and that made me feel more beautiful. I trained for a half-marathon that summer and ran it side by side with my mom, one of the most exhilarating experiences of my life.

The following spring, in need of a new challenge, I picked up martial arts lessons again which changed my life forever. Within the next 18 months I had earned a blackbelt, started teaching martial arts, ran 2 more 1/2 marathons, won my age group in a 5K and coached the COOLEST Girls on the Run group EVER (in my humble opinion). While I was hanging out with those kids, who taught me more than I could have EVER taught them, a bolt of lightning struck: Gosh, I LIKE to coach! And suddenly an adult wanna-be runner appeared in my life wanting some help getting started...

Well, to cut to the chase, now SHE'S a runner, I've convinced a bunch more people to get moving, and I am FULL of stories, anecdotes and motivational ideas. I always like to feel like I am part of a group and like there are others out there who "get it", so I thought, maybe I should share what I know! And if along the way I could make a living doing something I love (running and martial arts) combined with something that comes naturally (teaching and motivating), well...that'd be awfully neat.

So here we are, Hit&Runners. My mom came up with the name, isn't she clever? But don't be fooled, I don't ONLY enjoy Hitting and Running...I love to kayak and whitewater raft, I'm a HUGE lifelong baseball fan and a new football fan, I like to hike and bike and pretty much any fun workout activity, especially if it's outside. I dabble in pilates when I can and I'm super excited about my new hobby, capoeira. So talk to me about any fun thing you like to do that is active! As long as it makes you feel good and gets you moving, I dig it.

So that's that. I'm not a doctor, I'm not an expert on speed plans or ultramarathon training. I read Runner's World and page through for The Penguin's column or dream about being the I'm a Runner feature, just like some of you. I like to put on the Rocky Theme while I teach my fitness kickboxing classes. I'm not a flashy fancy fad fitness fool, I just want to open some doors for you!

ENOUGH about me, folks. Introduce yourselves in the comments! What kind of Hit&Runner are you?

Go Go Go!
Coach Andi

Play Date

2009-09-25T16:08:00.000-06:00

Happy Friday Hit&Runners!

Everybody's workin' for the weekend and here it comes! At least for most of us...if this is the start to your weekend, I hope you have a good one planned, including some fun activeness! If you are in New York City (as many of my readers are), why not head to the Downtown Boathouse? Free 20 minutes in a kayak, folks! They'll even give you a lesson. And it's a nice place to walk around for an extra boost!

In my other life, when I'm not Coach Andi, I am known as "Yes, Ma'am!" by a whole gaggle of young karate students, ranging in age from 3 to 13. Today, being the Friday before a holiday, I only had two kids in class...a yellow belt and a black belt. Yikes! What to do! I decided to do what they ALWAYS want to do, which is spar.

Now sparring is not always terribly appealing to me as a teacher, to be quite honest. Even if I spend 15 minutes re-explaining every time we do it that the object is NOT to beat the living crap out of each other, someone always manages to get hit a little too hard, someone ends up in tears, and some parent makes some snide comment about the kid that hit too hard and then I just feel bad.

BUT, sometimes you get a day like today, with two kids who are so filled with this longing to be good at martial arts AND incredibly respectful of me and of each other that it is outrageously fun to be their teacher. I watched these young gentlemen revel in freely throwing kicks and punches...with control...learning what their bodies can do by pushing their limits, with never a thought to their exhaustion level, or whether they were over-training or under-training or burning enough calories or fat or whatever. They were just being...well, kids! It was so fun to watch them that after a while I just had to join in. I let my inner 11 year old out (though she's a lot tougher than she was back then).

Game on.

Facing that 12-year-old blackbelt, I took my guard stance and called for the game to start. After a few hesitant moments, he landed a half-hearted side kick. "Is that all you've got?" I asked. A grin.

WHAM!

Wow, these kids LISTENED when I told them about staying in and following up!

As the fight continued, we tapped each other's targets and showed off our favorite combinations. We giggled a little when one of us missed entirely. We "NIIIIIIIIICED" each other when the other landed a solid point. We clashed, we charged, we punched and parried, ducked, kicked, spun and sometimes fell down.

When the bell rang signaling the end of the 5 minute round, I was drenched and in disbelief. For those 5 minutes, I had truly forgotten that I was the teacher and my opponent was the student. I shook myself back into teacher mode, turned to my opponent and the other boy to call them to attention and pass on a pearl of wisdom and saw the big, goofy smiles on their faces.

"Ma'am," the boys said, "THAT was AWESOME."

And I got it. I remember what it was like to watch grown-ups let their guard down and play. It only happened once in a very great while, and I can distinctly remember thinking, I will ALWAYS play. If only I knew how little I would get the chance!

Maybe that's why I LOVE the run so much. Maybe it's why I can't give up taking martial arts classes. It's the closest I get to true play. But it doesn't have to be that way! ENJOY the body you're in. Eh, maybe it's not perfect, maybe it's kinda jiggly or bulkier than you'd like it. But it's yours! If you've got a kid, go do something silly with them in the yard or the park. Jump around. Play follow the leader. Don't worry if they get overly silly, in fact, get even more silly yourself. If you don't have a kid, borrow one. If you hate kids, then play by yourself! Hopsctoch can be incredibly satisfying. So can swinging at a playground. Find your local soccer field and take a walk around the field during a game. You'll be surprised how you find youself cheering for the kids and feeling inspired by their exuberance (and again, if you hate them, you don't have to talk to them, you can still steal their energy).

Let me know what you did to play! And next time, invite me!

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Guest star!

2009-09-23T10:15:00.000-06:00

You guys, you guys! Click below and check out my guest feature on http://www.whenigrowupcoach.com/!

http://whenigrowupcoach.com/blog/2009/09/23/aspiring-vs-being-shunning-the-non-believers/

A word about Michelle, Hit&Runners...FANTABULOUS. Really. If you need motivating in other areas of your life or assistance making some life changes, you should check her out. At the very least, follow her blog, it constantly challenges me to think a little differently about how I view my situation and just plain makes me happy.

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Big Winners All

2009-09-22T21:53:00.000-06:00

Welcome back, Hit&Runners!

So, I have this love/hate relationship with The Biggest Loser. Did you watch the premiere? I think the new episode is on tonight, but with DVR these days who knows...when it shows up, I watch.

The LOVE part comes from the unbelievable life-changing journey we get to watch in these people. I mean, come on. It's unreal. The Kleenex industry must love this show (this and Extreme Makeover Home Edition). I also have this funny love of Jillian Michaels, one of the trainers on the show. As much as I am all about positive reinforcement and celebrating your victories, I personally respond to her brand of tough-love very very well and kind of have this secret dream that some day she will yell at me on a run. Though did anyone else think she was on something this episode? I mean, I don't want to start rumors, but wow, there was a lot of bleeping her out.

The HATE part was very well represented in the first episode from this season and it made me VERY CONCERNED for my beginners out there that might be in their less-than-ideal body weight. Note to you guys and to ANY beginner who is taking their first exciting yet scary steps into the fitness world: DO NOT UNDER ANY CIRCUMSTANCES ATTEMPT TO RUN A MILE RACE ON THE BEACH FOR YOUR VERY FIRST WORK-OUT. I fact, do not try to run a mile PERIOD for your first run ever. If you need a first work-out, just ask me, I will help you.

If you didn't watch, that beach mile is EXACTLY what these new contestants did the second they got off the bus that took them to the set. Now I know, I know, they've all been screened and doctors have checked them out and everything and yes, it is the point of this show to put them through EXTREME challenges to ensure rapid weight loss and they put the little disclaimer up in the beginning of the show about don't-try-this-at-home, but it still just didn't sit right with me. If you didn't see it, there was a really spunky woman named Tracey running who was just absolutely determined to win or at least come close. She TOOK OFF. By the time she got to the end, her legs gave out and she had to be dragged across the finish line where she became non-responsive and had to be airlifted to the hospital. Very dramatic television. Very horrified Coach Andi.

I can only hope against hope that she is okay (I guess I'll find out when I watch tonight's ep) and that that spunk of hers can help her get over the trauma of the outcome of that first workout. But I can't get over the fact that even if she is able to come back and find that gorgeous, glorious inner strength to keep up this process, there will come a day when she will be voted off.

Think about that.

Voted off!

After all of that emotional and physical trauma that she has bravely shown to the world, after the thrill of possibility and the upheaval of her whole world in the name of improving her quality of life forever, statistically speaking she will most likely NOT win this competition. In The Biggest Loser, there will always be losers, even if they look like ENTIRELY DIFFERENT PEOPLE when they are voted off.

The good news, Hit&Runners, is that right here, right now, today, you are on my reality show. On mine, you get to do the WHOLE SHOW. No voting! No eliminations! No hideous sportswear at weigh-in! I VOTE YOU IN. Better yet, you vote yourself in. It is an honor to share the journey with you.

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Video Blog: TV Punchin'

2009-09-21T00:10:00.000-06:00

http://www.youtube.com/watch?v=i754mXICWCI

TA-DAH!

The sound may not be great, guys, and I apologize. Working out all of the bugs, but as promised, I did not end my weekend without my first video blog!

Enjoy, let me know what you think and have a wonderful start to your week!

Go Go Go!
Coach Andi

copyright 2009 by Andrea Whaley

So very official!

2009-09-18T22:38:00.000-06:00

That's right, that's a LOGO!

Much love and thanks to Kimberly Oakes, the wonder girl designer.

Yeah, I know, the official website isn't up yet, but we are getting there. Baby steps before running the qualifier, folks!

Hey, how about a pretty pretty picture for inspiration as long as I am here?

That's Pike's Peak, folks. As seen from the Garden of the Gods in Colorado Springs, CO. There's a Pike's Peak Marathon...that's right, people RUN up and down that sucker. Someday, someday I'll get there! And when I do, I promise you I will have Climb Ev'ry Mountain on repeat on that little iPod of mine!

Go Go Go!
Coach Andi

Copyright 2009 by Andrea Whaley

Team Toxic

2009-09-17T21:03:00.000-06:00

Greetings, Hit&Runners!

If you are a member of the Facebook world (and let's face it, who isn't), I'm sure you know how amusing it is when there is a theme to everyone's status updates...today's on my feed was "Fall is here!" "Oo, nice cool weather!" "Finally, I get to wear my wool!"

To be honest, BOOOOOOOOOO. I am such a warm weather, summer baby and it feels like we had about 5 weeks of warm (and not rain) and now POOF! Breaking out the hoodie. Oh well. I'm glad you are all enjoying the cool weather, and it IS true that it feels really nice to run in.

Now that I've small talked about the weather...

If any of you have ever read a diet book, or a fitness book, or been in a 12-step program or some kind of guidance plan for life change, you are well-aware of the chapter on the Toxic Friends. You know, the nay-sayers, the oh-come-on-one-piece-of-double-fudge-caramel-oreo-peanut-butter-pie isn't going to hurt you, the but-you-promised-to-watch-Beaches-with-me-what-do-you-mean-you-are-going-for-a-jog people.

I'm here to tell you if you don't already know, they exist. Often in the form of people you don't really expect it from. And since a lot of you have expressed some hesitance about getting started on a fitness plan because of just natural fears or uncertainty about where to start, I fear that if you aren't vigilant these cats could push you off the fence.

I'll be linking here sometime next week a little article that I wrote that is being featured on www.whenigrowupcoach.com that talks about taking ownership of who/what you are. I also want to say to those of you taking your first steps to take ownership of WHERE you are and be proud of it. You are a beginner. But that doesn't mean that you aren't a runner/jogger/walker, and it CERTAINLY DOES NOT mean that what you are doing "doesn't count". So you took a 10 minute walk today. 10 minutes more than yesterday! So you are only able to run for 2 minutes at a time. Well, remember last week when you could only do 1? It all counts.

A very dear friend of mine started running a year ago after a lifetime of thinking it wasn't something she would ever be capable of. She used a very popular 5K training program (excellent) and accomplished that. Then she decided to run a 10K. Then she decided to join a local group and train for a marathon (note: Not typical results of a one-year runner! She's an overachiever). The most heartbreaking thing she ever told me was that a few fellow runners started asking her what her mile pace was, and when she told them they guffawed that she was slow. Now, who knows, these folks may be incredibly impressed (ahem jealous ahem) with the fact that she has the moxie to add distance when she is still technically a beginner. But when she asked me what she should say to them, my first instinct was, "Um, how fast is YOUR MOM's mile, Judgy McJudgerson!" A mile is a mile. And a marathon is 26.2 of 'em, whether you are Frank Shorter or John Bingham (don't know those guys? Google, Google! Olympic gold medalist and The Penguin, respectively).

What DO you say to these people? Well...hmm. That's hard. A polite smile and change of subject is probably ok. You could say, I don't really time myself or measure distance, I just do it because it makes me feel good. You could turn it around and say, well, what's YOUR work-out routine? Team Toxic loves to talk about themselves. Honestly, I don't give a hoot about what you say to them, my hoot cares more that you are confident that you are doing what is right for YOU. A wise wise woman continually drills into my head to ENJOY THE PROCESS. ENJOY your 2 minutes of jogging. Someday you will remember these days as wondrous and full of discovery...sometimes I wish I could be a white belt martial artist again and feel what it felt like to roundhouse kick the crap out of my instructor for the first time...;-)

So...it's September. It's getting cooler (so Facebook reminds me). School has started. Settle into your classroom of fitness! It is full of possibilities!

Shout out to Molly Barker, founder of Girls on the Run (www.girlsontherun.org), who is one of my motivators and apparently, a reader! Go read her, she rocks!

Go Go Go!
Coach Andi

PS...Video Blog is on it's way this weekend...get ready to get your Martial Arts on!

Copyright 2009 by Andrea Whaley

The Boredom Battle

2009-09-15T21:47:00.000-06:00

Hello out there Hit&Runners!

Golly gee, you all know how to make a gal feel good. Thanks to all who read and responded to the inaugural post...I hope we'll have lots more fun together!

I have the BEST group of trainees right now, and a theme that is recurring right now is BOREDOM during walking/jogging/running. Now I can tell you all beautiful, heart-warming stories of the parts of my city, America at large and Canada that I have been able to explore on my feet (climbing Mont Real in Montreal, running on the Boulder Creek, crossing the Ben Franklin Bridge in Philly...), but the reality is, those are the here and there runs that happen for me maybe 3-4 times per year. More often than not, I'm like you: Trying to fit a walk or a run into a busy schedule or wherever I happen to be, and that means I spend a lot of time running the same loop around my local park or sometimes even in parking lots...B-O-R-I-N-G! So what can we do about that? Because I don't know about you, but if I'm bored my motivation is more to sit down in front of re-runs of The Golden Girls than to go move. Let's brainstorm:

Clearly, your iPod can be your best friend. But are you using it for...

-Music (duh). I'm very lucky, I don't need anything but a good playlist and I am entertained for hours. Maybe you need something a simple as a new playlist...share music with a friend or go on iTunes or whatever music program you use and see if anyone has uploaded work-out playlists. Tired of music in general? Read on:

-Podcasts. There are free or cheap podcasts on just about EVERY subject now. My personal favorite is the LOST podcast, but look around...tv shows, motivational speakers, news pundits...all of these people are doing podcasts now. ***SUPER COOL TIP FROM ONE OF MY TRAINEES: Upload stand-up comedy sets! Laughing and smiling gives you energy, so you can't go wrong!!***

-Habla Espanol. Or French or Latin or whatever. Rosetta Stone is pricey, but if it's something you've been wanting to do, no better time than when it's just you and the track.

-AUDIOBOOKS. I put this in caps because it is such a GREAT idea!! You've been wanting to read the new Grisham thriller? Upload it! Rule is: You can ONLY LISTEN when you are working out! BONUS: Inspire a friend to do the same and start a little audiobook club.

Maybe you aren't so keen on the MP3 scene (hey, that rhymed! I missed my calling). No problem. In fact, you're probably being safer NOT listening while running or walking, but honestly, the damage is done for me, I need my iPod to run, and as long as you keep the volume reasonable I personally don't think it is that big of a deal. But we are all different. So how about trying...

-Scavenger Hunting. No really, no joke. I know, you haven't done it since grade school, but seriously, write down on an index card 10 things to look for while you're running...something pink, a squirrel, a sandwich...whatever sounds like fun. Put it in your pocket and have a blast.

-Write your Oscar Speech. Now I KNOW I am not the only one who does this...and it always takes a good 20-30 minutes to get it right. Remember NO ONE HAS TO KNOW. This is all for you!

-Count Things. Simple enough. Kind of like the scavenger hunt, except it's more like, how many mailboxes do I see on my route...how many babies...how many cars with bird do on the windshield...

Okay, that is all for now, but believe me, there are MULTITUDES more where that came from. Perhaps you'd like to share them! Comment comment comment! I'd love to try them all.

NOW. You have no excuse to be BORED. Where I am, it is still beautiful weather, sunny but not too hot...take advantage and go take a walk! 20 minutes is great. If that's a cakewalk for you, do 30. OR for every 5 minutes, walk 4 minutes and jog one. Let me know how it goes!

Go Go Go!

And away we go!

2009-09-13T22:13:00.000-06:00

Welcome to the world, Hit&Runners.

I hope you are still reading this even though you saw the word RUNNER in the title. Maybe some of you are reading it BECAUSE you saw the word Runner in the title (cool beans), but I find that when I tell some people that I am a running coach/fitness kickboxing instructor they go running like I told them I am the source of the Swine Flu.

I don't have Swine Flu. And I'm not going to make you run like the mean mean gym teacher you had in 5th grade.

I've been kicking around (pardon my pun) this idea for some time to have some kind of business where I could work with people who usually avoid me or tell me they only run when chased, or think that it is decidedly unladylike to kick and punch, but would like to be more fit. I teach martial arts and I run, I've coached here and there and I just genuinely enjoy people and figuring out what motivates them. I was the kid in high school who every teacher told to be a teacher. But NO WAY JOSE, I HAD to be an actress. Well, fast forward through years of miserable to moderate successes and here I am thinking...I DO want to be a teacher. Just in a different way.

And thus, Hit&Runners is born.

My aim here is to truly make fitness a part of your life. No, you don't have to train for a marathon. You can if you want. I do because I like it. But I won't make you. No, you don't have to be an MMA fighter to train like one. I won't ever make you hit anyone (aw MAN) or be hit (oh, OK).

What I WILL make you do is find out what works for you...what is the path of least resistance to getting you excited to go for a walk, or maybe a jog? What's a great way for you to cross-train that is fun and interesting and makes you excited to leave your house? Let's figure it out together.

If you are already a runner, but need to be re-motivated or just try something new, well let's do that! Customization is the key here, everyone is different and I'm super excited to figure out with you what it is that YOU need.

Check back here weekly for inspiration, perspiration (ewwww!) and hopefully a video or two. The website is under construction and the plans are in full swing. Hold on to your rolly desk chair, it's going to be a heck of a ride!

Go go go!