Archives for June 2013

Poll: What Content Should We Post More Of?

Polling Station

Since we’ve recently gone through a transition, I want to get an up-to-date feeling for what I should be posting more of: interviews, tips, how-tos, etc.  Please take a second to fill out the poll below. I will still keep doing blog type posts on a regular basis, but I’m looking to do more. If you have any specific how-to or tips posts, ie. you want to learn more about tendu tips or grand battements, leave me a note in the comments! Generally my tips or how-tos come from something I personally struggle with and do research on, but if you’ve got something you want to see, let me know. If you’ve got something you want to share, feel free to send me an e-mail (info at adultballerinaproject dot com) about contributing.

 

Do Love and Running Go together? Running with Your Significant Other

Slightly cheesy post alert. Do love and running go together? I’m looking for couples (or individuals in relationships) to interview about running (or not running) with your significant other.

Running Styles

Not us.

It’s my two year anniversary with my boyfriend today (cheesy, I know). I’m working on a post related to an article in Runner’s World a few issues back, Can Love and Running Coexist? Both of us were extremely interested in this article and writing about it because we have different views on when we should run together and the things we do to annoy each other or help each other when we do run together (I’m a slow turtle runner, he’s relatively fast). We run together about 50% of the time.

We’ll both be doing a post on our own blogs about the topic (he’s over at The Active Gamer). I’m looking to put together an additional post with thoughts from other people on running with their significant other as well as their own personal experiences. Feel free to shoot me an e-mail (info at adultballerinaproject dot com) or leave a comment if you’re interested in sharing your experiences. I can’t wait to hear what everyone thinks on this topic!

Calf Stretches for Ballet and Running

This one applies to you runner’s out there too: calf stretches. Both ballet and running cause me to get horribly tight calves and shin splints, but they’re getting slightly more manageable. Here’s some of my favorites:

Downward-facing cat

Downward facing cat

 Downward Facing Dog:

Arms should be shoulder width apart, legs hip width apart, balancing your legs equally. Knees can be bent if you’re a beginner. I like to alternate between keeping one knee straight and the other bent to feel a full stretch.

Runner’s Stretch:

This one’s really popular. Stand at a wall with your hands placed straight in front of you, with one leg bent in a lunge and the other extended behind you. Sometimes I have to bend my back knee ever so slightly to get a good stretch in this one as well ( I have hyper-extended knees).

 Wall or stair stretch:

I don’t have any stairs in my apartment, so I often do this one just on a wall or on the foot of a ballet barre if I’m in class. Stand by a wall with one foot pressed up again the wall at an angle; or stretch one heel down off a stair while the other remains of the step.

Towel Stretch:

The same basic stretch you used to do in high school gym class with some help. Sitting on the floor, extend both legs out straight in front of you and wrap a towel or theraband around your feet and pull yourself down to your toes. While I can reach my toes, I like the extra stability this gives me. Another variation is to start by gripping the towel with a straight back and then lean back slightly to stretch the calves.

Foam Rolling:

The foam roller is my frenemy. It hurts but also helps so much. For calf tightness I like to roll both by shins and my calves. I roll my shins both at the same time which is pretty easy; I roll my calves individually by holding myself up with my arms with one leg crossed over the other.

I know there are lot more great stretches out there, so let’s hear them! What are your favorite ways to stretch out your calves?

Taking It on the Road: Ballet Away from Home

Hotel room stock photo

This past year, I’ve had occasion to do a lot of travel. Most of it has been business, some has been personal, and all of it has presented me with a challenge if I want to practice ballet. A handy chair or railing can substitute for a barre, but you probably don’t want to do grand jetes in the hotel corridors.

Here are a few solutions I’ve found to the “Where can I dance?” problem:

1. Local Dance Studio: If you have transportation, Google the area ahead of time. Don’t be discouraged if the only thing you can find is a studio that requires students to sign up in semester-long blocks of classes. Sometimes you can get permission to join a class on a drop-in basis.

2. Local Gym: Some memberships give you access to facilities in other cities, and most gyms offer day passes. Even if a gym doesn’t have a dance studio, you can often make use of a fitness room when there isn’t a class. If you want something more private, consider appropriating a racquetball court. Gyms often have several of these and they make great private spaces for floor work.

3. Hotel: This one is hit and miss, but here are a few things to try:

• Your Room: If you are in a suite, you may be able to move the sitting room furniture out of the way and dance in the privacy of your own room.

• Pools and Exercise Rooms: Some hotels have a separate area of the fitness center for yoga and aerobics classes. Be sure to also check out the pool. Many hotels have a poolside area for small functions. You should not dance on bare concrete, but a thin carpet with low nap will often work just fine.

• Ballrooms/Conference Rooms: Sometimes you can find an unlocked door to a ballroom or conference room. If it hasn’t been set up with too many tables and chairs, you’ve got yourself a dance studio. If all the rooms are locked, explain your situation to the front desk. They have heard stranger requests than yours and may be happy to help.

A Few Considerations:

1. Scheduling: If you are angling for an empty conference room, your best chance of success will be weekday evenings and weekend mornings, so plan accordingly. This may mean skipping the drinks and heavy hors d’oeuvres at a conference reception, or skipping a reception altogether and meeting a few colleagues for dinner and drinks after your dance practice.

2. Music: If you don’t like dancing while wearing earbuds, consider buying a speaker for your mp3 player. I use the iHome 3.5 mm portable speaker, but there are many options out there.

3. Shoes: Unless you have made arrangements to attend a ballet class, leave the pointe shoes at home. You don’t know what kind of floor surface you’ll be on, and you don’t want to spend your vacation or conference covered in bruises and nursing a sprained ankle. Bring several different types of ballet slippers if you can. The shoes that are your go-to at home might be too slippery or too grabby for the dance space you find. You might even have to dance barefoot or in socks.

In sum, dance practice is very doable while away from home, but requires creativity and flexibility. Luckily, this is what ballet is all about. Just remember to get outside and see a few sights while you’re away, too. Have a few adventures, because when you get home the last thing your non-ballerina friends will want to hear about is your perfect pirouette by the hotel pool.

Workout Motivation and Ballet Class Slumps

  Workout Motivation helps beat the heat

Everyone has their off weeks, and last week I had a bad one and I’ve seem to lost my workout motivation. Although I got 2.5 miles in on Monday while I was still at home with my sister, I only managed to get in .75 on Wednesday before I started to have knee issues while I was running on the indoor track and decided to quit since the Urban Scramble (a scavenger hunt with a lot of uphills and running on sidewalks) was the next day and I didn’t want to be hurting for that.

Once I got to the Urban Scramble, while my legs were feeling better, I decided to pass on two scavenger stops in University City since they were fairly far away from the other spots and all uphill. We ended up walking a lot of the first 2 miles (I was being pouty as my Garmin wasn’t starting up). We ran the last 1.3 miles roughly when my Garmin magically started working. After that race/scavenger hunt I was extremely sore (I did something wonky to my hip, but I’m not sure what), so Saturday morning ballet was a bit rough. I also woke up extremely tired, so I struggled through most of the class. Sunday became an unintentional rest day.

Yesterday I had the intention of running for 30 minutes on the track, but only got about a mile done since HQ and I didn’t get out the door until about 11, and even the indoor track was brutally hot. Since I had to head into work extremely early this morning, I’m hoping to fit in a bit of spinning plus about a mile on the treadmill and then some easy (if there is such a thing) fartlek training on the track (probably still indoors, the temps are super high here in Philly this week). I just need to pull myself out of this workout slump.

How do you pick yourself back up after a bad week of workouts?