{"id":10323,"date":"2010-12-14T12:13:33","date_gmt":"2010-12-14T20:13:33","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=10323"},"modified":"2010-12-14T12:15:19","modified_gmt":"2010-12-14T20:15:19","slug":"trying-new-exercises-plie-squat","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=10323","title":{"rendered":"Trying New Exercises: Plie Squat"},"content":{"rendered":"<p>Monday I felt extra tight in my calves, legs and ankles. I have no idea why&#8230;it started on Sunday after my swim. If I ventured a guess I&#8217;d say it was from sitting in a car all weekend driving back and forth to Seattle.<\/p>\n<p>Needless to say, I was not sure what kind of workout I&#8217;d get Monday after work. Luckily I seemed to have less pain and discomfort when I was running than just walking around! Weird.<\/p>\n<p>This week marks the first time trying to run more than 2 miles on the treadmill. The Return to Running Plan has been veerrrrrrrry slow. As a quick recap for new readers:<\/p>\n<ul>\n<li>Labor Day weekend I ran 4 miles as a recovery run to Hood to Coast and realized I was injured.<\/li>\n<li>A week later I was diagnosed with Over-use of my IT Band.<\/li>\n<li>I haven&#8217;t run for real since September. \ud83d\ude41<\/li>\n<\/ul>\n<p>So there ya have it. The last 4 months in a nutshell. I&#8217;ve been following the doctor&#8217;s orders and not increasing my mileage more than 10% each week. Of course there were lots of setbacks: flu, a cold, several new injuries&#8230;Sigh.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/treadmilllrun.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10324\" title=\"treadmilllrun\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/treadmilllrun-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/treadmilllrun-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/treadmilllrun.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>I&#8217;m much more comfortable at a faster pace on the treadmill&#8211;even though it&#8217;s still pretty slow. I increased my mileage last night to 2.20 miles with NO incident! Awesome!<\/p>\n<p>After my run I lifted weights and then moved on to some new moves!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/exerciseoftheday.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10325\" title=\"exerciseoftheday\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/exerciseoftheday.png\" alt=\"\" width=\"300\" height=\"147\" \/><\/a>A few weeks ago I asked Susan from <a href=\"http:\/\/thegreatbalancingact.com\/2010\/08\/27\/fitness-friday-weight-training-for-injury-prevention\/\">The Great Balancing Act<\/a> for exercises to prevent running injuries. She referred me to one of her posts. She has lots of good exercises for runners. A few of them I already do. Last night I decided to try the PLIE SQUAT.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/plie-squat.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10326\" title=\"plie-squat\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/plie-squat.gif\" alt=\"\" width=\"130\" height=\"26\" \/><\/a><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/plie-dumbbell-squats.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10327\" title=\"plie-dumbbell-squats\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/plie-dumbbell-squats.jpg\" alt=\"\" width=\"275\" height=\"275\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/plie-dumbbell-squats.jpg 275w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/plie-dumbbell-squats-150x150.jpg 150w\" sizes=\"(max-width: 275px) 100vw, 275px\" \/><\/a>The benefit of the Plie Squat is that it works your inner thighs&#8211;a must for runners. Especially runners with IT Band issues like me. It will strengthen my inner thighs and hopefully prevent further issues.<\/p>\n<ol>\n<li><span style=\"color: #000080;\">Stand with your feet wide apart in a wide stance.<\/span><\/li>\n<li><span style=\"color: #000080;\">Your knees should line up with your toes.<\/span><\/li>\n<li><span style=\"color: #000080;\">There should be no pain or discomfort, so if there is STOP. Maybe you&#8217;re too far apart or not aligned correctly. I recommend doing it front of a mirror to watch form.<\/span><\/li>\n<li><span style=\"color: #000080;\">Hold the free weight in any amount you are comfortable with.<\/span><\/li>\n<li><span style=\"color: #000080;\">Bend your knees down in a squat, lowering the weight.<\/span><\/li>\n<li><span style=\"color: #000080;\">Keep your back straight and suck in your abs for support.<\/span><\/li>\n<li><span style=\"color: #000080;\">Push back up. Repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/squats.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10328\" title=\"squats\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/squats-300x215.jpg\" alt=\"\" width=\"300\" height=\"215\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/squats-300x215.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/squats.jpg 400w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Here&#8217;s what I did last night:<\/p>\n<ul>\n<li>10 squats with 8 pounds<\/li>\n<li>10 squats with 10 pounds<\/li>\n<li>10 squats with 12 pounds<\/li>\n<li>10 squats with 15 pounds<\/li>\n<\/ul>\n<p>In the future I will stick with the 15+ pound weight for this move. This morning I woke up and felt the soreness on my inner thighs!<em> IT WORKS! <\/em>It feels great, too.<\/p>\n<p><strong>Gym Stats:<\/strong><\/p>\n<p><strong>Time: 1:23<br \/>\n<\/strong><\/p>\n<p><strong>Calories: 580<\/strong><\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/caloriesburned.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10330\" title=\"caloriesburned\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/caloriesburned-e1292351772466-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/caloriesburned-e1292351772466-225x300.jpg 225w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/caloriesburned-e1292351772466.jpg 480w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a>When I got home Michael was making his famous <a href=\"http:\/\/www.110pounds.com\/?p=87\">Mac n&#8217; Cheese<\/a>.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/crispytop.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10333\" title=\"crispytop\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/crispytop-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/crispytop-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/crispytop.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/macncheese88.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10331\" title=\"macncheese88\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/macncheese88-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/macncheese88-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/macncheese88.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>He was making a batch for his work Christmas party and made a little extra for us to have for dinner. Yum!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/macncheesey.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10334\" title=\"macncheesey\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/macncheesey-e1292352235945-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/macncheesey-e1292352235945-225x300.jpg 225w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/macncheesey-e1292352235945.jpg 480w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a>The bread on top got a tad crispy but it still tasted great.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/dinner99.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10336\" title=\"dinner99\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/dinner99-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/dinner99-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/dinner99.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Michael cooked some bratwursts and chopped them up, adding the sausage to the mac n&#8217; cheese. It was good and I needed the extra protein after my workout (plus I was starving) but the sausage had fennel in it and I dislike fennel a lot.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/dinner09.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10337\" title=\"dinner09\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/dinner09-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/dinner09-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/dinner09.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>We also watched the finale of Dexter. It was good!<\/p>\n<p><em><strong>QUESTION: What did you think of the Dexter finale?<\/strong><\/em><\/p>\n<p>I also got a handmade Christmas card in the mail from a friend!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/handmadecard.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10338\" title=\"handmadecard\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/handmadecard-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/handmadecard-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/handmadecard.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Inside she wrote with calligraphy! It was very cool and I love handmade cards. I used to make handmade cards every year. I&#8217;d spend hours watching movies and making cards. Then I realized I have no time. Maybe next year I&#8217;ll start early so I can send handmade cards again.<\/p>\n<p><em><strong>QUESTION: Have you ever tried Plie Squats? And are you a handmade card person?<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday I felt extra tight in my calves, legs and ankles. I have no idea why&#8230;it started on Sunday after my swim. If I ventured a guess I&#8217;d say it was from sitting in a car all weekend driving back and forth to Seattle. Needless to say, I was not sure what kind of workout [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"","footnotes":""},"categories":[8,43,315,101,104,123,134,715,161,163,169,1663,224,1468,277,299,301],"tags":[8824,2084,2083,8770,8789,1540,1524,770,2085,8674,2086,2087],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/10323"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10323"}],"version-history":[{"count":9,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/10323\/revisions"}],"predecessor-version":[{"id":10345,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/10323\/revisions\/10345"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}