2 Weeks to go - You'll never be the same!

Over these past 24 plus weeks those of you who have been dedicated to this journey have experienced more victories than defeat!  You have gotten up early, or stayed up late, to complete a workout.  You have  run through heat and cold.  You have pushed past discomfort and taken yourself to a place you've never been.  You have said, "I can't" and then went on to do.  Most of all, you have proven that you are capable of acheiving far more than you ever thought possible!

There is no way you can be the same today that you were 24 weeks ago!  

There is nothing you cannot acheive with the determination and grit you have put forth in this journey.  The finish line will only be the beginning to the you that will never be the same!

This week begins the portion of the training known as tappering.  The workouts will be lighter than what you have been used to.  You want to keep training but not at a high intensity.  This will allow your body to recover and be completely prepared for the 13.1 miles to the finish!  Your diet will be essential these next 2 weeks so be intentional and thoughtful about everything you put into your mouth - Keep it clean!

Monday,

5-10 minute warm up

3 rounds:
10 push ups
10 knees to elbows - Hanging from a pull-up bar
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:
        50 walking lunges

        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
     10 box step ups
     8 minute bike or row

    5 - 10 minute cool down

    Stretch

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!!!!!!!!!!