Strong Journey

Monday, 5-10 minute warm up 1 mile easy run 3 rounds: 10 push ups 10 knees to elbows - Hanging from a pull-up bar 10 dumb bell thrusters 5 minute bike, row or eliptical 5-10 minute cool down - walk Tuesday:     Run, legs, stretch         10 minute fast walk to warm up, full body mobility          1 round:         75 walking lunges         75 scissor kicks         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, le...

Just when you thought you couldn't - You did! I am truly amazed and over the top impressed with all that you have accomplished!  Sticking with a program for over 4 months and running 10 miles is remarkable!  Lisa sent me this picture at the end of her 10 and it made me cry.  I know how impossible that many miles seemed to me and it blesses me beyond words to see Lisa and all of you experience the joy and satisfaction that comes with such an achievement. I pray that this journey has allowed you to realize what you are truly made of and that you have a renewed hope in what is possible.   The majority of you told me months ago that you could never run a half marathon, guess what -  You can! Sandy said the other day that she could never imagine completing a Spartan Race, guess what -  She probably will! Don't allow the "I cant's" to be the dictators of your life.  Live like there is nothing too big and  go for all that seems ...

When your best laid out plans go up in smoke! For our grandkids birthdays, even years from age 6 on, we have decided to do something with them rather than simply buy a present.  It's a great time for Charlie and I to spend with just a few instead of the entire team.  It was determined, by them, that at 6 we go to the Great Wolf Lodge and at 8 we go backpacking.   Carson and Sophee, the 2 oldest, are both 8 this year so last weekend was our great adventure!   Charlie picked a place he had only read about as it was not deamed difficult, was close to our house, and was a hike filled with lakes, 150 to be exact!   It took a little longer to get to the trailhead than we thought it would but the drive was fun as the kids talked about the unknown of what we were about to do.  It was supposed to be 100 degrees that day, but fortunately it only got to be about 85.  The sky was clear as we approached the parking lot.   The first shock of the ...

Monday:  10 minute warm-up     Upper body, core, and cardio, stretch   1. 6 rounds:            9 push ups            9 dips            1 minute plank            25' bear crawl - Forward and Back            8 minute row - Fast (bike or fast walk if you don't have access to a rower)                        10 minute 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          1 rounds:         75 walking lunges - chest up and knee to the ground         50 squats - chest up and butt below the crease of your knee ...