Strong Journey

Happy Fall - Happy Week! Monday: 10 minute warm-up 5 rounds: 10 bench press - Find a weight that you can complete all 10 without stopping 30ft crab walk forward and back 500m row Cool down - Stretch Tuesday: 10 minute warm-up 6 rounds: 10 Dumb Bell thrusters     https://www.youtube.com/watch?v=M5gEwLTtWbg 6 Turkish get-ups.    https://www.youtube.com/watch?v=0bWRPC49-KI 800m run Cool down - Stretch Wednesday: 60 minutes of yoga Thursday: 10 minute warm-up 75 Walking lunges 75 Romanian deadlifts - With no weight.  https://www.bodybuilding.com/exercises/romanian-deadlift 75 Sit-ups 30 minute Bike at a moderate pace Cool down - stretch Friday: 10 minute warm-up 5 rounds 10 Shoulder press  http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-shoulder-press 10 Bi-cep curls.  https://www.youtube.com/watch?v=uO_CNYidOw0 1000m Row Cool down - Stretch Saturday: 10 minute warm-up Run 6 miles Stretch

I had the privilege today to run with Lauren - her first marathon.  To say she is amazing is an incredible understatement, but that's what she is!  The beauty of this course was at times outshined by the difficulty of the hills.  As I watched Lauren move ahead of me I was impressed with her steady press towards the finish.  Knowing the pain she was experiencing caused me to applaud her efforts even more.  On any day running 2 - 4 miles is not a really big deal but the final 2 - 4 miles of a marathon have the ability to be excruciating!  Calling on any mental toughness that one can find is a must and something not everyone can do.  I know that Lauren gave all she had for the goal she set out to achieve.  Her determination to finish what she started and the grit she did just that has most certainly given her a forever changed view of herself and all that she is capable of doing.  Crossing any finish line can be exciting but crossing the finish at, especially the first marathon, can

I'm not sure if there is really anyway to discribe how incredibly AMAZING this day was!  The weather was PERFECT, the event was AWESOME, and the finish line could not have been more meaningful.  The journey was different for each one but the end was the same - YOU DID IT! To say that I have been looking forward to experiencing this accomplishment with you is a great understatement and I can honestly say that my expectations were greatly exceeded because of your efforts and your hearts. I pray that you are now forever changed and that you set another goal, physical, intellectual, or other.  It's fair to say that you have realized there is so much more in you, give yourself the opportunity to use this strength and become an even greater you! When rough times come draw from what you did today.  Remember the pain, but more importantly, remember the finish.  The course might have become challenging but it came to an end and the reward was great.  The same is true for wha

26 weeks ago you made a commitment to something you had never done before.  The journey was unknown but you determined to stick with it.  Week after week you completed workouts that were intended to make you stronger.  The weekly long run, which started at just a half mile, worked its way to a healthy 11!  To say you have accomplished something great is an understatement.  There are very few who stay with a commitment like this.  It would have been easy for you to quit because of this or that, but you didn't.  The goal to reach the finish line pulled you through and allowed you to enjoy the success of completing what you set out to do.  I am confident that you have a sense of pride and a renewed belief in yourself and what you are capable of.  Finishing anything that you start is a win but when it involves such physical effort you should be proud.   I pray that this is not the end, but the beginning to more greatness in your life.  What is your next goal?  What have you sa

Over these past 24 plus weeks those of you who have been dedicated to this journey have experienced more victories than defeat!  You have gotten up early, or stayed up late, to complete a workout.  You have  run through heat and cold.  You have pushed past discomfort and taken yourself to a place you've never been.  You have said, "I can't" and then went on to do.  Most of all, you have proven that you are capable of acheiving far more than you ever thought possible! There is no way you can be the same today that you were 24 weeks ago!   There is nothing you cannot acheive with the determination and grit you have put forth in this journey.  The finish line will only be the beginning to the you that will never be the same! This week begins the portion of the training known as tappering.  The workouts will be lighter than what you have been used to.  You want to keep training but not at a high intensity.  This will allow your body to recover and be complete