poppy~lala did a pretty good job with some of the basics. I would add that for the leg lifts, bend your other leg up, lift your leg to the level of the bent leg and slowly lower it down. The lowering is almost more important than the raising, so keep it very slow and controlled. You can also add a very light ankle weight (1-2#, tops) to make it more challenging, or just up the number of reps. For the single leg squats, it's very important to make sure that your knee is not getting out in front of your toes...that puts a lot of stress on the knee. Make sure that you're lowering straight down. A couple of other exercises you can add:
*Quad sets: Super easy, perfect to do while working on the computer or watching tv. Sitting, with your leg extended, contract and hold your quad for 10 or more seconds. Release, repeat as often as you can handle.
*Wall slides/mini-squats: Leaning up against the wall with feet shoulder width apart and about 8-10 inches away from the wall, lower yourself into a mini-squat position (absolutely no more than 90 degree angle at the knee, I prefer a mini-squat around half way to 90). Hold for 10 seconds. Repeat 10-20 times. Again, if it gets easy, add more time or more reps.
*Lunges: Slightly more advanced, but highly effective. Your standard lunge works just fine, just be very careful again to pay attention to form and make sure that your knee is not getting out in front of your toes. 30 reps, broken up by switching between legs every 10 or 15. To make it easier, add a box under the forward foot (the lower the box to the floor, the more difficult it will be). To make it harder, add weights in your hands or do more reps.
*Bosu work: The Bosu is fantastic, if you have one or have access to one. Again, it's a little more advanced. Turn it upside down so the platform is on top, and do mini-squats while balancing (again, watch form, sticking butt out so knees don't go in front of toes). You can also do lunges on it, with your forward foot balancing on the rubbery part.
geo~Too late, I'm sure, but I've been wearing insulated tights with yoga-ish pants on top of them on the bottom. On top, one or two LS tech shirts, a light fleece, and a windbreaker. If it's really cold, one of my LS tech shirts becomes my icebreaker wool base layer.
callie~I was talking with a guy this morning during my run, and he was recommending salt, too. I guess I will definitely keep it in mind to grab, and see how I feel at that point!
Well, the house is still a disaster, but the Christmas decorations are down. Of course, I didn't manage to get them put away before DS got home, but he was less of a hindrance than I thought he might be.
It's kind of depressing looking at the house now without the decorations up. I really do love having them up, I just wish it wasn't such a major PITA to put them up and take them back down. Especially when we're typically gone for 2 weeks while they're up. I guess tomorrow's agenda will involve cleaning and vacuuming.
I'm trying to decide if I should go to spin class tomorrow or give my legs a break. I really want to go, especially since I haven't done ANY cross-training since we left for Ohio. Non-running days turned into off days since I didn't have spin class available to me. Maybe we'll see how the day goes. I desperately need to go deposit Christmas money in my bank account and go to the grocery store. And clean/organize the playroom. And declutter the office. And. And. And.
I *WILL* finish Born to Run tonight. I'm determined...