Week 13 of 24 - You're really doing this!

 

This morning I got a text from my sister in law, Rhonda, in which she said, "I wonder how I am doing this!"  I loved that comment because of the perfect example it was about accomplishing more than she think possible.  Going from 0 to 6.5 miles and all the workouts in between was not something she would have given thought to a year ago.  And here she is today, successfully training towards an impressive goal!

A year ago Sandy started running with me after saying she is no athlete and could, nor did she want to,  run any distance.  After just a few months, on the 4th of July 2016, her and I ran a 5k together.  Two days from now we will again run on the 4th but this time it will be the 10k!  Sandy's dedication to this training has inspired me over the past 13 weeks as she has gotten up early to do something she didn't start off very passionate about.  Her efforts have not only paid off in distance but she receives compliments from many about how good she looks.  I know she has now become a bit of an "addict" because of her comment the other day where she said, "I think I would like to step it up a notch over the summer!"  I LOVE it!!

I talked with Lisa the other night to discuss her training while on vacation.  She has been working towards a Half Dome climb and then the half marathon!  Though she has been an active person she has never done anything like this before.  Perhaps most excited was when she said how important it is for her, and her kids, to get outside of their comfort zones.  Believing that it is an important life lesson to be forced into figuring out how to make something hard happen is what she is looking forward to most - how awesome is that!

These are three examples of some and the lessons coming from this journey.  I couldn't be more impressed with all that is being accomplished, but mostly in what this process is doing to your heads! You are amazingly strong women and the impact all that you are doing is having on those around you is tremendous - keep it up!!!!

Diet:

Clean eating - If you can pick it or kill it you can eat it!!!

Workout:

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

  1.      4 rounds:

           10 push-ups

           12 sit-ps

           20 dips
           12 sit-ups
           10 (per arm) dumb bell rows. https://www.bodybuilding.com/exercises/main/popup/name/one-arm-dumbbell-row

  2.      30 minute bike, eliptical or rower - 5 minutes moderate, 1 minute fast

       Cool down on bike, elipticle, or walk

*7 stretches for runners

Tuesday:

    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility

        Fourth of July 5k (3.1miles) or 10k (6.2 miles) - Find an organized run in your community!

        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

    Warm-up:  5 minute bike, full body mobility

 
    3 rounds:

    35 core exercises of your choice
    1 minute plank on elbows
    20 (10 per leg) Romanian single leg deadlift https://www.youtube.com/watch?v=WAMBVWe65Qo
    1 mile run

       

*. 7 stretches for runners

Friday:

    Upper body, core, cardio, stretch

    5 minute warm up on walk, bike, row, or eliptical.  Full body mobility

    4 rounds  
    10 Dumb bell overhead extensions. https://www.youtube.com/watch?v=nRiJVZDpdL0
    25 bicycle kicks
    10 bicep curls
    10 minute row

    cool done on bike rower or eliptical

    Stretch

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes, full body mobility

    Run 7 miles! - Complete this outside, not on a treadmill ;-)

    10 minute walk to cool down

    Stretch