Week 1 of 7 towards the 10k or half marathon on December 7




Officially ours!

Last week the court officially sealed the adoption of our beautiful Grandson, Tiko!  He was made in Malawi, Africa specially for our family, and we couldn't be more thankful.  
The judge told my son and daughter-in-law that adoption is for forever, and then asked if they were willing to make that commitment.  There was no hesitation by them as they had made the commitment to be the family to this amazing little man even before they met him.  
I'm reminded of the adoption we have also received from our heavenly father into His family for eternity. There is no hesitance in His decision to take us as one of His own.  He recognized us from before we were born as one of His and He too, could not be happier for our willingness to be a part of all He has to give!
I pray that as you begin this journey towards a finish line that you will be mindful of who you belong to and the amazing plans He has for you.  

The following plan is the first week of 7 towards the 10k or half marathon of the Reindeer Run in St Helens Oregon on Saturday, December 7th.

 Monday: 
    Upper body, core, and cardio, stretch

        3 rounds:
        5 Push-ups
        5 minute bike, elliptical, or row
        20 Scissor kicks (count is 1,2,3,4 = 1)
        5 minute bike, elliptical, or row
        20 second plank holds (on elbows)
      
*7 stretches for runners

Tuesday:
    Run, legs, stretch

        10 minute fast walk to warm up

        4 rounds:
        15 walking lunges - keep your chest up and touch your knee to the floor
        15 squats - keep your chest up
        10k runners - 800m, half marathon - 1 mile

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:
    Upper body, core, cardio, stretch.OR yoga (choose one or the other)

        4 rounds:
        15 triceps dips
        5 minute bike, elliptical, row, or fast walk
        15 sit ups
        5 minute bike, elliptical, row, or fast walk
        20 second plank hold
make sure that the 5 minute cardio section is done at a pace that gets you breathing.  Not out of breath but enough that you can not easily carry on a conversation.
OR

 45-60 minutes of yoga   

*. 7 stretches for runners
      
Thursday:
    Run, legs, core, stretch

        15 minute fast walk to warm up

        3 rounds:
        15 foot bear craw
        400m run
        10 box step ups - find a box, step, or something to step up on that is approx. 12 inches
         400m run        15 foot crab walk
         400m run

        10 minute walk to cool down

*. 7 stretches for runners

Friday:
    Upper body, core, stretch

         3 rounds:
        10 reverse flys with small water bottles
        10 inch worm
        10 push ups
        10 side plank
        10 minute bike, elliptical, row or fast walk 

*. 7 stretches for runners

Saturday:
    Run, Stretch

    Walk to warm up for 10 minutes

    Run:  10k: 2 miles. Half marathon: 6 miles

    Stretch

*. http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do
      
      

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