Fitting Remarks: A Reflection on my 2014 Minneapolis Summer Bucket List

Labor Day has passed us by, so I suppose I should concede that summer is on it's way out... It doesn't officially end until September 22, but I figure it's time for me to reflect upon my summer bucket list and see how I did. Here we go!

1. Leave  a note for the elf on Lake Harriet. Come back later and search for a personalized response.

Done! I left him a note on a Sunday and came back to see what he had to say a few days later.

I asked him what the secret is to becoming a faster runner like him. He told me below...

The secret to speed is to be a maniac! Good to know. I'll get right on that.

2. Take an outdoor yoga class with the Yoga Garage

Sort of...I wasn't able to take a class with Meggan as the instructor because her Wednesday night class conflicted with the strength conditioning for runners class I took at the Calhoun Beach Club. I was, however, able to take a special morning yoga class with Luminous Yoga with Meggan as another participant!

I also fit in another one of Emily's (of Luminous Yoga) regular classes last Tuesday. It was lovely! Tonight is your last chance for outdoor yoga with The Yoga Garage on Isles (Wednesday at 6:30 pm).

3. Bike to SeaSalt Eatery

Done! We did this over Labor Day weekend.  The line for food was crazy long, but it was worth it. I loved my shrimp tacos and we also shared some pickled herring.

I think I get bonus points as we also made it to Sandcastle on Lake Nokomis this summer (Doug Flicker's joint). We had never been here before and stopped by for lunch after checking out the Wiener Dog races on Labor Day weekend.

4. Stand-up paddleboard

Sort of...We paddleboarded quite a bit at the cabin this summer...

...but never in Minneapolis, which is a  bit of a fail, especially because we even bought one of THESE to pull the boards behind our bikes. We'll be ready for next summer I suppose!

5. Spend an afternoon on the Relaxation Station

Done! I definitely accomplished this at the cabin this summer. But the new star of the lake was the fun station. Not quite as relaxing as the relaxation station but it’s good to know we have a station for every necessary cabin emotion...

6. See a bear

Fail. No bears. My spellcheck changed that to beers. There were plenty of beers this summer, but no bears.

7. Make it to a Twins Game. Bonus Points- take a Nice Ride bike to get there. Extra Bonus points: Get on the kiss cam!

 I did this twice- once with my work team and once with Dustin in the Legends Club. No bonus points though. That would have been pretty awkward to get on the kiss cam with my work team, right?

8. Go to a church supper in a small town- preferably a lutefisk dinner

Fail. I had planned to go to strawberry festival in Little Cannon Falls, but we had the wrong weekend and missed it completely. I did, however, participate in a small town 5k! That should count for half a point, maybe?

9. Catch a pike or another “big” fish. (A Muskie would be bonus points!)

Fail. I don't even think I picked up a fishing pole but I did put a worm on a hook for one of my nephews. That should count for something!

10. Eat something on a stick at the Minnesota State Fair.

Not quite. Dustin and I made our yearly trek to the fair (read all about it HERE), but I never actually had anything on a stick. Even if I had tried, I sure couldn't have eaten as many items on a stick as THIS GIRL <-- holy cow, that's impressive! But I did get a full fair experience, minus the actual something-on-a-stick.

12. Attend a summer concert at the Lake Harriet bandshell

Done. We walked over there a few weekends ago for some music. It was so lovely! Sometimes I forget how beautiful Lake Harriet is, but this was a timely reminder.

13. Pick a winner of Best Jucy Lucy between the 5-8 Club and Matt’s Bar.

Done! I went to the 5-8 Club for the first time a few weekends ago. I have to admit their Jucy Lucy was really good. It's such a tough call, I don't know which one is better! I think they are both awesome. So maybe I didn't actually pick a winner, but at least I have tried them both and can have an opinion.

14. See an outdoor movie in the park.

Fail...I had high hopes of going to see Back to the Future at the Linden Hills park in August, but something came up and it didn't fit in my schedule.  I'll have to try again next summer!

15. Lawn bowling at Brit’s Pub
Fail...This just never happened. Next year!

16. Go to the Mill City Farmer’s Market

Fail, though I did make it to the Linden Hill Farmer's Market multiple times. 

FYI, you can now bring your dog to the Linden Hills Farmer's Market, which is new from last summer. Our neighbor's food truck, Hot Indian, often makes an appearance there. If you haven't tried this food truck, you should!

17. Have an ice cream date at Sebastian Joe’s

Done! We walked over to the Linden Hills location last Saturday night after fully recovering from the capitol run. Dustin had the ginger ice cream and I had the Open Street's Cycle-delic (mango, chocolate chips, sea salt, raspberry). Yum!

18. Go to an old-school drive-in...

19. Go to Taylors Falls and the Franconia Sculpture Park!

DONE and DONE! Read all about it in THIS POST. We combined these three items into one lovely summer day.

20. Run a trail race

DONE, DONE, and DONE. And maybe more this fall --> I am registered for THIS RACE and one of THESE

21. See the Lake Creature!

Fail...we never met over to see Minnie the lake creature on Lake Powderhorn. Sorry Minnie...

22. Visit Isles Bun & Coffee

Done! 

We headed here after the City of Lakes half marathon for a quick lemonade and a puppy dog tail (to celebrate Dustin's sub-1:30 PR!) Sugar overload....Dustin went with the big cinnamon roll and the unlimited frosting, I did a puppy dog tail.

23.  Visit Wild Rumpus bookstore

Done! No pictures, but I did stop by here a couple of times when we were in the area, but not with my nieces or nephews (which would have been more fun...) If you have young kids or neices/nephews, take them HERE, they will love it!

24. Bonus: Pizza Farm!

Done! Read all about it HERE. I'm pretty sure this will be on my fall bucket list as well, as it was a lot of fun.

Well, there you have it- my reflection on my summer bucket list!

I think I did pretty well, but there were some things I didn't fit in that I really wish I would have. I suppose there's always next summer. Stay tuned for my fall bucket list, coming soon!

**As summer comes to a close, did you squeeze in everything you had hoped to? Please share in the comments!  

Please share any fall or winter bucket list items that you think I should add to my upcoming list!

Fit Tip Friday : Yoga Poses for Runners

I have a guest post for this week's installment of Fit Tip Friday! My friend/yoga instructor Meggan graciously agreed to share with you this post about Yoga for Runners! Thanks Meggan!

Happy National Yoga Month! I bet if you’re reading this, you’re probably a runner and maybe dabble in yoga or just don’t do yoga at all. BUT you know you should incorporate more yoga into your training but just don’t have time or don’t know what to do. Or you probably think, “I’m not flexible to do yoga or I’m not good at yoga.” So stop right there; let’s first  break down some myths of who can and cannot do yoga. 

Everyone can do yoga! I bet you thought, “I can’t run 20 minutes!” when you began to run. Now you’re running 5ks to 10ks to halfs or full marathons like that thought never entered your mind. Why not apply that same frame of mind to yoga? We all start somewhere whether that’s putting on shoes, cotton sweatpants and stepping out to jog one foot in front of the other. With yoga, it’s the same thing. You put on some comfortable clothes, go to a class or watch a video or listen to a podcast. You try it out, get a little curious and try some more. Now you’re going once, twice or even thrice a week! Maybe not thrice, but just giving it a shot once a week during your training is a great big step, even if for just 10 minutes. 

Runners, we’re a type-A bunch, aren’t we? Easily frustrated when we perceive we’re not “good” at something, think why do something if we’re terrible at it, and in yoga, not flexible to do it. Well what a bum way to go through life and not do something because you PERCEIVE you’re “bad” at something. I’m not the world’s best/fastest runner. I’m downright old and slow in my run group. BUT I have had great fun in becoming a runner, meeting wonderful friends and traveling to all sorts of places to run marathons or explore trails. The best thing about being type-A, you’re only going to want to learn more about yoga! And you'll benefit from the yin to the type -A yang through focusing on breath and mindfulness in action. 

Yoga has been around for ages, created for everyone. It doesn’t matter if you can reach your toes or not. There’s no judgment in yoga of what you can do or what thoughts enter in and out of your mind. Everyone, in a class, is bent, twisted and too focused on themselves to stare and judge you as you settle into a pose. As the phrase goes, “It’s not yoga perfect, it’s yoga practice.” Every race isn’t perfect either; it’s always practice for the next one even if you achieve your goal. That’s the beauty of being human, we’re always learning. 

Last spring I listed some yoga poses for after you finish running. They are listed below along with a few more. Of course, you know your body. The great benefit of the physical (asana) practice of yoga is that it helps build body awareness. If you feel any sort of pain or funny aches, back off the posture or stop doing it. 

1. Breath. All yoga begins with breath. I can’t tell you how much I focus on breathing in a race whether to occupy my mind or breathe through  a side stitch or keep in more useful positive thoughts. Anyways, sit up, kneel or lie on your back. Breathe in through your nose, filling up with air in all directions, through your rib cage, shoulders, belly, back. Exhale through your nose, letting your belly contract, rib cage knit together. Maybe put your hands on your stomach and watch your hands move apart as you fill up with air and come together as you contract. Breath is life. If you’re not breathing, you’ll probably stop running mid-race. Why not practice the mindfulness and calmness that cultivating a steady breath can bring?

2. Ragdoll pose. Step your feet hip-width distance apart. Roll on down over your legs. Belly can rest on your thighs. Keep a little bend in your knees. Shift forward in your feet as if your hips are almost over your ankles. You can rest your hands on the ground. Or you can interlace your arms. Feel your low back open and hamstrings begin to lengthen.

3. Downward facing dog. From a table top position, hands are shoulder width distance. Knees and feet are hip width distance apart. Tuck your toes under, lift hips high as heels reach low (no, heels don’t need to touch the ground). Put a slight bend in your knees. Reach your chest towards your thighs and relax your neck and head. Focus on your spine feeling long. Inhale hips high, exhale heels reach low. Peddle out your feet if you’d like. Breathe in and out through your nose. This stretches your calves, hamstrings, hands and arches. It even helps you relax.

4. Plank pose. From your downward facing dog, you can shift forward onto your hands, lower hips to neutral. Think reaching your chest forward so shoulders are over wrists. Now you’re like a board, a plank! You can always take forearm plank and stack shoulders over elbows. Or you can always step feet back from a table top position. Strengthen your core and glutes with planks as runners are known for weak butts, a root of some common runner aches or injuries. Planks can be done from the knees and on your side.

5. Standing Half Moon pose. Stand tall on your feet, legs together. Reach your arms up, interlace your fingers with your index fingers pointing up. Firm through your feet as you inhale, point and stretch straight up. Then exhale as you reach up and over to the side (as if you’re going over a big beach ball). Feel as if you’re between two panes of glass. Biceps by ears. If you feel your shoulder on top roll forward, gently roll it back. Feel side body stretch and and open chest. This feels great after all the hunching forward that happens when running or at a desk job. This pose expands your chest and shoulders, strengthens ankles and increases hip mobility. Do not do this if you have hip or back pain.

6. Supine Pigeon pose.  Lie on your back, knees bent. Stack right ankle over your left knee. Interlace fingers behind your left hamstring and pull knee towards your shoulder as you press your right knee forward. Keep both feet flexed to enhance the pose and stretch feeling. Switch ankles. This will open and relax your hips. Oh yeah!

7. Bridge pose. Lie on your back knees bent, hip width distance apart. Feel as if your finger tips can barely brush your heels. Press arms down, palms face down along the sides of your body. Press into your soles as you begin to tuck your pelvis and lift your hips and spine off the ground. Chest reaches towards your chin. Press firmly into your feet and arms/palms. This strengthens your back and glutes opens up your hip flexors and improves digestion.

8. Legs up the wall/Waterfall pose. Lie on your back and bring your legs up as if you’re in a “L-shape”. Feel free to scoot up to some wall space and put your legs right up against the wall for extra support. I seriously recommend this posture for after your long runs and that you stay in this one for five minutes. Close your eyes and breathe and relax. This is a gentle stretch that relieves the feeling of heavy legs. It also aids in regulating blood pressure.

9. Reclined Bound Angle pose. For a lay person, think butterfly position on your back. Lie on your back, soles of feet together, and knees open like a book. If you have knee issues, feel free to stack pillows under your knees to support them.If you feel any knee quirks or pain, stretch your legs out long and just lie on your back. This stretches the inner thighs and groin area and relieves anxiety.

I hope these poses help you as you continue to train or as you begin running. 

While you can read a bunch of articles on the internet on the physical benefits of yoga for runners, I can only tell you how my experience with yoga has helped me as a runner. Beyond the postures that aid in balancing out the pounding effects running has on my body, the emotional benefits of a physical practice help a lot too. By concentrating on my breath with movement, my mind peels away distraction to allow better introspection. I tend to have more patience with others and myself. I tend to feel more focused in the present moment of a race. I can adapt or shift my mindset without dwelling. I’m better tuned into my body and how it feels (and knowing when to seek professional advice for strange aches). As my body leaned out and became stronger, I felt that physical balance translate into a stronger spirit that I can take off the mat into races and other arenas of life. It’s not always easy, but neither is running, so all you can do is try and breathe.  

Meggan is a yoga instructor at the Calhoun Beach Club and is behind Outdoor Yoga at Lake of the Isles. She is going on her 10th marathon this fall despite thinking she’d only just do one. She is happy to answer any questions, or work with you, your run group or your friends. Feel free to contact Meggan at TheYogaGarage@gmail.com or find her on Facebook or Twitter.

Fresh New Fit: Sunrise Yoga + Propel Water

Yesterday morning I joined my friend Meggan of The Yoga Garage for a sunrise yoga class at Lake Calhoun. The class was led by Emily of Luminous Yoga. Emily teaches sunset yoga on Lake Calhoun on Tuesdays at 6:30, but this was a special morning class for a video shoot.

A video shoot?

Emily had been contacted by Propel to participate in a promotional photo shoot/video of her class. She posted to facebook looking for volunteers willing to get up early for some free yoga, and I figured, sure why not? Lake Calhoun is less than ½ mile from my house, so I just hopped on my bike with my yoga mat and pedaled on over to Lake Calhoun!

It was so pretty by the lake at that time in the morning.

I also enjoyed watching all the ducks playing around in the flooded areas. I think the ducks are having the BEST SUMMER EVER!

In fact, a family of ducks ventured pretty close to our mats during the class. Maybe they were there to show us how to do duck pose?

Yes, that’s a real pose…

”Yoga Duck Pose or Karandavasna” is an important forearm balance that prepares you for more difficult balances, such as the scorpion or the feathered peacock.

Here’s a picture of duck pose for you:

Anyways, back to the class…At the beginning of the class, we were all given a bottle of Propel to have in the photo shoot. We did have to put away any other water bottles, etc. that we may have brought to the class. I can’t remember the last time I drank Propel. I thought that it would have a bit of an artificial flavor, but it actually tasted pretty decent.

So, why Propel? Apparently Propel has re-entered the market recently, and they are working with a new advertising company. They plan to promote Propel in important fitness markets like Minneapolis! I believe the advertisement will be aired on Fox and NBC in the fall. Keep an eye out for me on your TV!

Here’s what we were told before the class:

Try to wear yoga/athletic clothing without logos/brand names. No need for an emergency blow-out or false lashes, keep it natural (haha!)

The class:

The yoga class was a typical vinyasa style class, with only a few “disruptions” with regards to the photo shoot, such as when the drone with the camera flew over the class to get some overhead shots. It was louder than I expected and gave us quite a breeze as it passed overhead.  There was a couple walking their dogs by when the drone was flying around, and the dogs did not like that drone one bit! They were barking like crazy at that weird flying "animal!" We all chuckled at that one.

Other than the drone, the class was uneventful but good. It was easier than I expected to forget about the handful of photographers taping the class. I was surprised that I wasn’t more distracted or self-conscious- maybe it helped that I hadn’t had any coffee and wasn’t totally awake! But I felt quite present and really enjoyed myself (though boy, oh boy, am I inflexible right now! I think I need more yoga in my life…Iknow that I need more yoga in my life!)

The class did run a little over; it was supposed to go from 6:30 to 7:30, and it was nearly 8 am when it ended. A few students had to leave early, but I didn’t have to rush to work as I had a doctor’s appointment at 9 am; I had plenty of time to spare.

We also all received granola/yogurt cups from Seven Sundays- so good!

The Instructor:

Emily is a great yoga instructor, and I really enjoyed her class. I posted last summer (HERE) about all the awesome free yoga options that we have in Minneapolis- we are really fortunate!

Go check out Emily’s class on Tuesday night at Lake Calhoun, and then the next night you can take Meggan’s sunset yoga on Lake of the Isles.  Maybe she’ll even do duck pose for you! Though on Lake of the Isles, I think she’d need to do GOOSE pose (which, unfortunately,  is not a thing…)

Outdoor yoga is on my summer bucket list, and I plan to make it to more classes this summer with the Yoga Garage and/or Luminous Yoga. I hope to see you there!

Sunrise Yoga plus Proper Water was a lovely way to start the morning. 

Namaste!

Fresh New Fit: Luminous Yoga!

By Jess

On Monday, I got in my run in the early morning. I was excited to have my evening open, to enjoy the great weather in a different way than just running. My friend Meggan had invited me to join her at Luminous Yoga's "Savasana at Sunset" on Lake Calhoun.

This hour-long outdoor class is held at the southwest end of Lake Calhoun, on the flat, grassy area where Washburn Avenue meets the lake.

Check out this website for more information: http://www.luminous-yoga.com/

Every Tuesday night in the summer, a donation-based outdoor class is held at sunset, overlooking the lake.

Last night was a special edition, bonus Monday night class!

Rather than the regular teacher, (Emily Shaffer), she had a new teacher leading the class. It was this teacher's first time teaching EVER, but she did great.

Maybe it was the 20 mile race on Saturday, or all the dancing at the wedding Saturday night, but my legs were tight. This class was just what I needed. I could have stayed in pigeon pose all night!

I also want to give a shout-out to my friend Meggan's outdoor yoga class. She teaches Wednesday nights at Lake of the Isles.

Here is her website: http://theyogagarage.com/?tag=minneapolis

Her class was the first outdoor class I ever went to, and in my mind, she started the whole phenomena!

No matter who started it, I LOVE that there are multiple outdoor yoga classes to choose from in the city. These two options are only two of many. Yet the Yoga Garage and Luminous Yoga are the two that I have tried, and I would recommend them both! Pick the one that fits your schedule.

What to bring: Your mat, some water, and some bug spray!

Come check out Meggan at Lake of the Isles this Wednesday at 6:30, or Emily next Tuesday at 6:30 on Calhoun!

Namaste.