Week 11 of 24 - Keep your head in the game!

Allow this training to change your mind about your cans and cannots, your wills and won't, and what you do and don't like.

  

As the mileage increases it might become difficult to remain motivated.  Your effort is going to have to increase as well as your determination to complete that which you might not want to.  Draw strength from knowing there are others going through the same thing and that your efforts will be rewarded in the end! 

Your head can become your worst enemy or your best friend, I have had it be both!  Many conversations with myself have been had while running, making deals, mini goals, etc.  It's truly amazing how the thoughts in our head can cause whatever we are doing be good or bad.  Our bodies are capable of far more than we think and all too often it is our mind that prevents us from realizing it. 

This picture was taken one morning during a 10 mile run that my head was having a hard time getting into.  As the sun rose and this stunning view opened up I looked at what I was doing as more of a privilege than that of dread.  Had I stayed in bed and listened to my head on this particular day I would have missed this amazing moment.  

May your head be in the game this week and your will to complete the training and diet be strong.  Don't miss out on the amazing because your head decided to have an off or bad day!

Diet thoughts:

1.  It is important to eliminate "white" from your diet such as white flour and white sugar.

2.  If you don't already, read EVERY label on food packages before you buy it!  Look at the carbs, sugar and calories as well as the ingredients.  If you can't pronounce it then don't eat it.  Stick with "Real" natural products.

3.  I once heard that we should only shop along the outside edges of a grocery store and that has made sense to me.  These are the isles that have perishables such as; produce, meats and dairy.

4.  When thinking of meals think, "If I can kill it or pick it I can eat it".

5.  Processed food is not good fuel.  It's cheap and harmful!

6.  Look at food as a necessity to keep going, and to do so effectively it has to be good.
 

Monday: 

Warm up:  5 minute easy bike, full body mobility (swing leg front to back, side to side.  then both arms up and down then side to across your body). get loose 

    Upper body, core, and cardio, stretch

        4 rounds:

           10 Dumb Bell bench press

           10 Push ups

           10 Dumb Bell rows each arm

           20 sit ups 

        After you have completed 4 rounds of the above then complete the following:

        30 minutes bike, row, or eliptical at a maderate pace

*7 stretches for runners

Tuesday:

    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility

        4 rounds:
        25 walking lunges
        1 mile run

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.

There are many options online, or better yet, find a class to try!

Recommendations:

DVD available on amazon:  "Moving Toward Balance"  8 week yoga with Rodney Yee

You tube:  Yoga for beginners  https://www.youtube.com/watch?v=OQ6NfFIr2jw

Thursday:

    Run, legs, core, stretch

    5 minute bike, full body mobility

    2 mile run
   
    100 core exercise of your choice - Sit-ups, scissor kicks, bicycles - You can do all of one or
     mix it up.
   
    15 minute bike

       

*. 7 stretches for runners

Friday:

Rest Day!

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes, full body mobility

    Run 6 miles! (3 minute run 1 minute walk) - Complete this outside, not on a treadmill ;-)

    10 minute walk to cool down

    Stretch