Posts

Week 6 of 7

Image
Monday:              25 minutes on a bike, elliptical, or rower          25 minute run         4 rounds:         15 bicep curls with weight         15 tricep dips.  https://www.youtube.com/watch?v=tKjcgfu44sI          15 snow angels.  https://www.youtube.com/watch?v=2XsCX6RLuuo          Tuesday:     Run, legs, stretch         10k: run 45 minutes at a steady pace.       Half marathon: run 60 minutes at a steady pace *. 7 stretches for runners Wednesday:     Upper body, core, cardio, stretch. OR  yoga (choose one or the other)         45 - 50 minute bike, row, or elliptical - If none are available then fast walk         5 rounds:         10 Push-ups         10 crunches OR 45-60 minutes of yoga    *. 7 stretches for runners        Thursday:     Run, legs, core, stretch         10 minute warm up     10k - 5 miles.     Half marathon - 8 miles *. 7 stretches for runners Friday:     Upper body, core, stretch     45 - 55 minute bike, row, or ellipt
2 comments
Read more

5 of 7 weeks

Image
Monday:              55 minutes on a bike, elliptical, or rower          4 rounds:         15 bicep curls with weight         15 tricep dips.  https://www.youtube.com/watch?v=tKjcgfu44sI          10 snow angels.  https://www.youtube.com/watch?v=2XsCX6RLuuo          Tuesday:     Run, legs, stretch         10k: run 40 minutes at a steady pace.       Half marathon: run 60 minutes at a steady pace *. 7 stretches for runners Wednesday:     Upper body, core, cardio, stretch. OR  yoga (choose one or the other)         45 minute bike, row, or elliptical - If none are available then fast walk         5 rounds:         10 Push-ups         30 second plank hold OR 45-60 minutes of yoga    *. 7 stretches for runners        Thursday:     Run, legs, core, stretch         10 minute warm up     10k - 4-5 miles.     Half marathon - 7 miles *. 7 stretches for runners Friday:     Upper body, core, stretch     45 - 55 minute bike, row, or elliptical         3
Post a Comment
Read more

Week 4 of 7

Image
Monday:              50 minutes on a bike, elliptical, or rower          5 rounds:         10 bicep curls with weight         10 tricep dips.  https://www.youtube.com/watch?v=tKjcgfu44sI           5 snow angels.  https://www.youtube.com/watch?v=2XsCX6RLuuo          Tuesday:     Run, legs, stretch         10 minute fast walk to warm up         10k: run 35 minutes at a steady pace.       Half marathon: run 50 minutes at a steady pace          5 rounds:         20 walking lunges - keep your chest up and touch your knee to the floor         20 crunches         10 minute walk to cool down *. 7 stretches for runners Wednesday:     Upper body, core, cardio, stretch. OR  yoga (choose one or the other)         40 minute bike, row, or elliptical - If none are available then fast walk         5 rounds:         10 Push-ups         30 second plank hold OR 45-60 minutes of yoga    *. 7 stretches for runners        Thursday:     Run, legs, core, stretch
Post a Comment
Read more

Week 3 of 7

Image
Brisk and Beautiful! I LOVE fall! The color along with the brisk air makes everything seem so alive.  Getting up before dawn and heading out for a run this time of the year, however, can be difficult.  But once out, it is often the most amazing time of my day.   This morning was one of those days.  I was exceptionally tired from what has been a pretty crazy past couple of weeks.  As I made my way out the door it was obvious that the air was lacking any warmth.  A band to cover my ears, gloves, two long sleeves, tights, and my music were what I needed to complete the 8 miles I set out to do.   A slow easy run with the attitude of enjoying the sunrise and all the color around me allowed for what had potential to be a miserably cold time to be turned into a time of praise, thanksgiving, and worship.  A time to reflect, pray, plan, and listen.  An opportunity to see God's beauty at its best.  I have found that the commitment I have made to get up, go out, and train has n
Post a Comment
Read more

Week 2 of 7

Image
Monday:              40 minutes on a bike, elliptical, or rower - or a combination of 2-3         3 rounds:         10 Push-ups         10 dips         20 Scissor kicks (count is 1,2,3,4 = 1)         30 second plank holds (on elbows)        *7 stretches for runners Tuesday:     Run, legs, stretch         10 minute fast walk to warm up         10k run - 1-2 miles.       Half marathon run - 4 miles          3 rounds:         20 walking lunges - keep your chest up and touch your knee to the floor         20 squats - keep your chest up         10 minute walk to cool down *. 7 stretches for runners Wednesday:     Upper body, core, cardio, stretch. OR  yoga (choose one or the other)         35 minute bike, row, or elliptical - or combination of 2-3.  If none are available then fast walk         4 rounds:         15 bicep curls with dumbbells         15 sit ups         20 second plank hold OR 45-60 minutes of yoga    *. 7 stretches for runners  
Post a Comment
Read more

Week 1 of 7 towards the 10k or half marathon on December 7

Image
Officially ours! Last week the court officially sealed the adoption of our beautiful Grandson, Tiko!  He was made in Malawi, Africa specially for our family, and we couldn't be more thankful.   The judge told my son and daughter-in-law that adoption is for forever, and then asked if they were willing to make that commitment.  There was no hesitation by them as they had made the commitment to be the family to this amazing little man even before they met him.   I'm reminded of the adoption we have also received from our heavenly father into His family for eternity. There is no hesitance in His decision to take us as one of His own.  He recognized us from before we were born as one of His and He too, could not be happier for our willingness to be a part of all He has to give! I pray that as you begin this journey towards a finish line that you will be mindful of who you belong to and the amazing plans He has for you.   The following plan is the first week of 7
Post a Comment
Read more

Listen with intent

Image
Monday: 10 minute warm-up 5 rounds: 50 Mountain climbers 10 push ups 30 minute bike with 5 - 2 minute hard efforts scattered throughout Stretch Tuesday: 10 minute warm-up 6 rounds: 50 Jump rope 10 back squats - choose a weight you can complete unbroken 800m run Stretch Wednesday: 45 - 60 minutes Yoga Thursday: 10 minute warm-up 2 rounds: 30' Bear crawl forward and back 1 mile run 10 Bench press choose a weight you can complete unbroken 1 mile run Stretch Friday: 45 minute bike at moderate pace Stretch Saturday: Warm-up 5 - 8 mile run Stretch
2 comments
Read more