Week 15 of 24 - Nothing lasts forever!

While working out the other day I, once again, had to remind myself that nothing lasts forever.  I was once told that I can do anything for 2 minutes, which was/is true.  This mindset has been used to convince myself that I can do anything for 30 minutes, 1 hour, 2 hours, ...  I call these times "bumps in the road" simple obstacles to go through to get to where I want to go.  I get there stronger because of the perserverance and determination to keep going.

Using workout lessons in life is a huge part of the benefits of what you are doing.  When difficulties arise you can remind yourself that nothing lasts forever.  Some things sure seem they have no end, but the truth is they do.  There are hard times that can go on and on while others are brief, compare these to short workouts days and long runs.  You have made it through 7.5 miles and will make it through 13.1 miles.  Proving you can make it through whatever hard times you might be going through too.

Continuing on makes you stronger, in mind, body and spirit.  Finding ways to get through times of fatigue and discouragement are essential in life making this training perfect practice.  I hope you are finding value in each workout, not just in what it is doing in your body but more importantly what it is doing to your mind.

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.      5 rounds:

           5 bench press. https://www.bodybuilding.com/exercises/main/popup/name/barbell-bench-press-medium-grip
           5 minute row or bike

           20 sit-ps

           400m run
           15 (per arm) dumb bell rows. https://www.bodybuilding.com/exercises/main/popup/name/one-arm-dumbbell-row

       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

       
        50 air squats

         4 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

    Warm-up:  5 minute bike, full body mobility

    1.   3 mile run

    2.   75 air squats
          50 sit-ups
          50 scissor kicks

       

*. 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
    15 Dumb bell overhead extensions. https://www.youtube.com/watch?v=nRiJVZDpdL0
    35 bicycle kicks
    15 bicep curls

    30 minute row or bike

    5 minute cool done on bike rower or eliptical

    Stretch

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes, full body mobility

    Run 8 miles! - Complete this outside, not on a treadmill ;-)

    10 minute walk to cool down

    Stretch