Only 4 more weeks!

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 impossible!  

Congratulations to you all and thank you for sharing in this journey with me - 
Keep up the GREAT work ;-)


Monday, September 18:

5-10 minute warm up

5 rounds:

10 push ups
10 knees to elbows
10 dumb bell thrusters
5 minute bike

5-10 minute cool down - walk

Tuesday:
    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility
      
  1 round:
        50 walking lunges
        50 Sit-ups
        3 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:  10 minute bike, row, walk - full body mobility

1 round:

    4 mile run - make this enjoyable ;-)
       
*. 7 stretches for runners - Focus on these!!!!!

Friday:

    Upper body, core, cardio, stretch

    5 - 10 minute warm up on walk, bike, row, or eliptical.  Full body mobility

5 rounds
   
     10 burpees
     20 scissor kicks
     8 minute bike or row

    5 - 10 minute cool down

    Stretcwh

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes, full body mobility

    Run 5 miles - Enjoy ;-)

    10 minute walk to cool down



    Stretch well!!!!!!!!!!

Comments

  1. Half Dome to Half Marathon MomSeptember 18, 2017 at 8:43 PM

    Not sure what you see on your side, but as of Monday evening, I only see Monday. Hoping to view the rest of the week soon so I can strategize for work and weather.

    ReplyDelete
  2. Strong JourneySeptember 19, 2017 at 4:20 AM

    I hope you are able to see all the workouts now. The post has been updated so let me know if there is still a problem.

    ReplyDelete

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