Some words to the wise.

So, I have stopped running, but that does not mean that I don't think about running every single day. Almost as much as I think about New Zealand... In the meantime I have been keeping myself busy with swimming, lots of swimming, and I have a great tan now and a nice strong upper body (not that I didn't before hand). I still add some short sprints on the treadmill here and there when I find that I am sick of the elliptical and I have a lot of energy that needs to be expended. I think that this much needed break from the rigorous regimen of training for any race was a very good idea. I'm less tired, I'm happier, I have a great glow (thanks to the sun) and I'm really enjoying myself instead of feeling like I don't have a choice and that I must run.

With all that said, I am still here to enlighten everyone with the woes of training or just plain running. I receive daily emails from Runnersworld.com and the one currently in my inbox made me extremely nostalgic for the training runs on the hills of Jerusalem and the feeling of not being able to catch my breath at the top of the mountain. So I will share with you the advice of "How to Breath When Running":

Breathe Right
Here's how Mindy Solkin, a New York City-based coach, teaches runners to engage their diaphragms.

Open Your Mouth
Your mouth is larger than your nostrils, so it's more effective at taking in oxygen. Also, keeping your mouth open keeps your face more relaxed, which makes it easier to breathe deeply.

Breathe in Patterns
Coordinating your inhales and exhales with your footfalls develops diaphragmatic strength. Start with a 2-2 pattern-breathe in while stepping left, right; breathe out while stepping left, right. Advance to 3-3 (breathe in, step left, right, left; breathe out, step right, left, right), and then a 4-4 pattern.

Breath Enhancers

Cross-training exercises that reduce huffing and puffing

These three Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture-all of which help you run longer with less effort. Practice each exercise two or three times a week before you run.

1) The Hundred

Lie on your back, knees bent, feet flat on the floor. Keep your arms at your sides, palms down. Inhale and lift your head, neck, shoulders, and arms off the ground. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Take five short breaths in and five short breaths out. While doing so, pump your arms, moving them in a controlled up and down manner. Do a cycle of 10 full breaths-each breath includes five inhales and five exhales. After you do 10 complete breaths, you will have completed 100 arm pumps.

> The Payoff: Teaches controlled breathing, so that your inhales and exhales are balanced. Bonus: Builds strong abdominals.

2) The Swan

Lie face down with your palms flat under your shoulders (as if you were going to do a pushup). Look down so your neck is in line with your spine. Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Keep a slight bend in your elbows. As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest. Repeat 10 times.

The Payoff: Opens up the chest and deepens your lung capacity to correct shallow breathing.

3) Standing Chest Expansion

Stand up straight with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides. Inhale and sweep your arms out and up so that your biceps are near your ears and your palms are facing each other. Exhale and lower your arms back down to your sides. Repeat four times, concentrating on breathing deep and opening your chest.

The Payoff: Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages the diaphragm and pelvic floor, and helps balance breathing between the left and right lungs.

I know that not everyone relates to pilates and yoga but I think that they are really helpful for being in the best all around shape.

Peace.

Visit my website for information and gift certificates for massages and fitness training! www.rachelshealthandfitness.com

Please share with your friends!

Time off.....

It saddens me to write this but I know it is the right decision to make.

I have decided to take a break from running.

My brain is telling me one thing but my body is clearly not up to the training that is required to run a 5k let alone a marathon.

With this break from running I have been cross-training a lot, swimming and running. Hopefully by the end of the brutal summer that is definitely in store, I won't be dehydrated and exhausted but rather rejuvenated and ready to conquer new challenges. (Nothing longer than 42.2 km, puhlease.) Maybe a fall triathlon or a marathon to start off 2012... Who knows.

In the meantime, I'll be working on my tan. In the pool, not out.