Tag: Running

Slow Ride Take it Easy

Today’s tip is to slow down your run to increase benefits to your heart and body!

As I obsessed and worried about not being able to run faster, I did a lot of reading about the benefits of running vs walking and of running slow.  According to some research I read, the best workout for people of all ages is running but, there’s a catch to this research which really made me feel better.  One group of researchers followed a group of runners over a long period of time.  They found that the runners who ran in moderation showed more gains than those who ran more often and faster!  This made my heart sing.  When you are out there jogging along wondering why in the world you can’t go faster without taking the joy out of running, research like this gives you new purpose.  It also aligns with the work of Phil Maffetone and Jeff Galloway.  All I have to say is keep it coming!

According to what I read, the runners who ran 3-4 times a week at a slower pace had the most long term health gains.  Currently, I’m doing 4 slow runs a week (3 short, 1 long) with the goal to get back to 5 runs in the coming weeks.  I’ve been debating on the 5th run as my achilles is still a little tentative so reading this almost gave me permission to cross train instead that day doing something that doesn’t require me to be on my feet.  My husband is getting my bike road ready for use this summer and I’ve rejoined my yoga studio.

After experiencing two major injuries, I worry about the toll running might take on my body.  Slowing it down has kept me on the road injury free.  I’ve been dabbling with Galloway running, but like the slow, steady run better than the start and stop of interval running.  Galloway himself though has continue to run long after his 50th birthday and remains injury free, so I believe the slow, gentle philosophy rather than the focus on speed is in line with where I am at right now in my running life.  Right now my focus is on building up my distance to cover 26.2 miles.  If I get tired on the long run, I can switch to interval running and add more miles.

I must admit I do still look at the end of each run to see if my pace was faster than the last run, but don’t get discouraged about it any more.  I’m more excited when I see my training index on my watch and it says – moderate, not “extreme workout” like it used to. I’m also excited by the fat burn index which is much higher following a long slow run than a fast run.  For example, todays 2 mile run fat burn index was 25% compared to a faster 2 mile run fat burn index of 12%.   Not sure about the science aspect of that but I know it means an increase in fat burning at the slower rate!

If you have slowed down the run and felt the benefits please share below.  I’d love to chat with you about the impact it has had on you.

 

 

 

 

 

Regain a Love of Running

When I started a heart rate training plan last year I was excited to be able to run without injury.  That was my goal.  I didn’t care how slow I ran, or how boring it was running for hours on end, I was happy to be able to finish what I started – a half marathon.  But shortly after, a funny thing happened to many of us in the heart rate group.  We seemed to have lost our running mojo.  Disappointed with our lack of measurable progress we began to feel defeated.  Running by heart rate is a long process, not a quick fix and many of us had thought we’d be further along a year in.  Some of us, myself included, were never able to get back to our pre heart rate pace.  This perceived failure to grow as a runner led to lack of motivation to run.

After spending the winter months training with broken toes on a treadmill to keep my fitness going, I was bitch slapped when I began running outside again.  I totally felt like the winter running was a huge waste of time.  I couldn’t even run a mile without feeling defeated.  To top that off my weight was up about 15 pounds and that didn’t help my running one bit.  As I struggled to get those first outside runs in I began to have pain in my achilles.  To say I lost confidence in my ability to run is a huge understatement.

This past week, I read an article in my local newspaper about a woman who is running her first marathon (NYC) this year.  She spoke about feeling overwhelmed by the task and how it caused her to lose her confidence and question why she was even attempting to do it.  Right! That’s exactly where I am at right now.  On each of those struggle runs I talked at myself and said, why in the world are you doing this.  You don’t need to do this.  You can’t even run 3 miles right now how in the world will you run 26.2.  Reading this article really helped me understand that it was completely normal to feel overwhelmed and scared of the daunting task I am taking on.

Running a marathon is a huge undertaking and one that can’t be taken lightly.  Thankfully, I have now given myself a break and accepted that my feelings of being overwhelmed are completely normal.  This week I was able to do a 3 mile run without using intervals.  Hope springs eternal and I feel like I may be over the hump of getting started.  I’m still suffering from pain in my achilles and have been trying to use intervals to not damage it as it heals.  These last two runs I completed without intervals and while I had some pain afterwards it wasn’t too bad.  Maybe, just maybe I can do this marathon after all.

When confidence is lost, the first step on the road back is to identify what is causing these feelings.  For me it was fear of failure – not being able to complete the marathon I’ve signed up for.  Recognizing that and giving myself permission to feel this way was a huge help to motivate me to at least get out there and try.  Like any other obstacle, the first step is admitting the issue and then creating a plan to deal with it.  My plan is pretty simple right now – take it one day and one run at a time.  Here’s my current plan to regain my running confidence:

  1. Set a goal – My goal right now is to complete my training runs each week and not get too far ahead in my thinking.  I’m going to focus on just one week at a time and follow my plan without skipping workout sessions.  This week so far I’m on track with this morning’s long run ahead of me.  Hoping to be able to get 6 of the called for 8 miles in.  Not sure I should jump up to 8 miles too fast as the achilles has prevented me from running more than 3-4 miles.
  2. Stay connected – I’ve been reaching out to other runners and trying to find someone to run with at least for long runs.
  3. Change or scenery – I always run the same route day after day.  I’ve decided to try to vary my routes to spark some interest.  I’m seeking out new places to run that might prove more interesting and break the monotony of my routine.
  4. Cross Train – I’ve decided to get back to the yoga studio.  I loved, loved, loved hot yoga but when I started running I gave it up.  I couldn’t figure out how to fit it in.  I signed up for unlimited yoga classes this summer and hope to get yoga back into my weekly routine.  I also think it will help my achilles and other muscles a lot!  Super excited about this.

The long and short of my musings today is give yourself permission to feel scared.  It’s completely normal to be nervous about new challenges you are taking on.  Just don’t let those nerves steal your motivation to do the work.  Break it down to smaller, more manageable tasks and keep on going.  One day, one workout, one run at a time – just put one foot in front of the other.

Have you lost your confidence, or motivation to work out?  What helped you get back on track?  Please share below, I’d love to hear about your struggles and successes.

Great memoir for anyone running their first marathon –

There’s an Option for That

Just back from a few days in San Diego.  What a beautiful, peaceful place with absolutely perfect weather every day.  I only got in one run during my time there as my Achilles is still bothering me.  Recently, I had to switch over to intervals of run/walk to not do more damage to my tendon and hopefully keep moving forward.  It’s important to know there’s generally an option for getting your workout in and that has to be good enough for now.

Depending on the injury, or issue, there is very often an option for getting in a workout.  In the past, I would completely stop working out and feel totally sorry for myself.  I’ve learned to find the modification that I can do and just focus on that.  So, for me right now the option is walk/run intervals and I’ve resigned myself to this fact and actually quite enjoy it.  Walk/run intervals are keeping me on the road and not further damaging my tendon.

What options are out there for your injury?  It really depends on what it is and what your doctor, or PT thinks is appropriate.  I can tell you what has kept me going during my injuries and hope you connect in some way.

Lower Body Injuries – Work Your Upper Body

When I had ankle tendon repair surgery it was a long time before I could even walk.  To keep my sanity I worked my upper body.  I broke the upper body into sections and each day I did something while seated in a chair.  Chest and biceps one day, triceps and back another.  There are many videos available on YouTube, but I used Body Beast videos by Beachbody.

Can’t Run – Walk

If you can’t run at all there is always the walk option.  You get just as good of a workout with less stress on your muscles and joints.  When I am in the walk mode I tell myself a simple truth – a mile is a mile no matter how fast you move.  Shoot for 10,000 steps a day and you’ll be getting enough movement.

Returning to Running – Try Run/Walk Intervals

I’m currently using Galloway training methods coupled with heart rate training to get myself back on the road.  My Achilles has been bothering me terribly and it’s been frustrating.  Run/walk intervals allows me to get in time on my feet needed without further injuring the tendon.  When using these intervals you are not putting constant stress on the tendons.  When you are walking you are using different muscles than when you are running.  The switching back and forth allows muscles some time to rest.  I’m hoping this will keep me in the game for my race in November.

It’s hard to keep motivated when you feel down and out.  Talk to you doctor and see what you can do.  Finding something I could do has helped keep me sane when I easily could have given up.  I hope you find a way to keep moving through.  Please share below what has kept you going during injuries.

 

Mindset Matters

In the past, I primarily lived with thoughts of all the things I couldn’t do well.  Negativity permeated every inch of my inner dialogue.  I couldn’t run as fast as my friends, I couldn’t run without experiencing pain in my ankles and feet afterwards and I couldn’t lose weight as fast as others could. When asked to slow down my heart rate during runs, I whined about how slow I had to run and called it slogging (slow jogging). Listening to this week’s podcasts reminded me that my power to succeed resides in my mindset, therefore developing it must be a critical part of any training plan.

As part of this type of training, we must tap into our inner dialogue and begin to shift it.  I’ve begun shifting my thoughts and tapping in to focus instead on all the things I can do.   Filling my head with all the things that were going well has helped me remain positive about my training.   Here are some simple ideas to help change your inner dialogue and develop your mindset.

Meditation

I wish I could say I do this regularly, but I don’t.  Research does suggest that meditation has major benefits to many areas of overall wellness.  Mindspace app is one of the tools I downloaded.  I’ve used it during the night when I can’t fall back asleep, but I’ve yet to develop a regular routine.  I do, however, think of my long runs as meditation as I am in a mindfulness zone and think deeply.

Podcasts

There are tons of podcasts you can listen to for developing your mindset.  I have found many motivational speakers and love to listen to podcasts on long runs.  Sure does make the time pass by with less focus on the struggle.  My favorite podcasts right now are put out by Another Mother Runner and Running Lifestyle.  Find what speaks to you and listen to learn.

Read

One of the best books for me was recommended by my yoga teacher a few years back.  It still is the one that I reread when I need reminding of the power of mindset.

I wrote a summary of this book here Life Change

How has your mindset affected your training?  What have you done to develop and harness the power of positivity?  Please share in the comments below.

 

 

 

 

Spiralize for Strength

Now that I’m moving back into my training cycle, it’s time to get serious about my nutrition.  Proper nutrition is just as important, if not more, than the actual training I need to do.  Fueling properly improves my chance of enjoying the runs and having the energy to complete the distance.  Without it my body will not perform at the level I need and I know full well that feeling of running with cement shoes on my feet.  I’ve been a rather bad girl this winter as I recovered from my broken toes.  It’s time to clean up my act and get back to fueling my body properly.

Being a self proclaimed veggie hater, I’m always looking for ways to sneak those needed vegetables into my day.  Last year I purchased a spiralizer and began experimenting with all different types of veggie noodles.  I tend to play it safe and use zucchini most often as it’s pretty bland and doesn’t overpower recipes.  I can’t say I won’t ever eat pasta again because my love affair with homemade pasta runs deep.  I can say it’s a great options for many recipes that allows you to have the texture of pasta without the grains.  Most veggie noodles can be eaten raw or lightly cooked making it a great choice for weeknight meals.  What a great way to sneak those vegetables into the day.

Today I read this article, which I found to be excellent. It really sums up the process of making veggie noodles, including benefits and cooking suggestions.

http://blog.paleohacks.com/gluten-free-noodles/

Give it a try!  You never know which veggie noodle you’ll like.  I’ve discovered I do like red beets, something I swore would never touch my lips.

Here’s the link to the spiralizer I originally purchased and the fancy one I just got a super deal one.  The inexpensive one works just fine and I’ve used it for over a year.  I just wanted a better one because it has more options.

 

This one is a thing of beauty and I leave it on my counter as I use it often.  Super heavy and well made.  It is expensive, but a great investment for the foodies in the group.  You’ll use it for so many salads this summer, as well as your veggie noodles.

What are your favorite veggie noodles? Share your recipe and ideas below.

Little Red Runners

These past two weeks I ran in local races in support of good causes.  These are the races I first ran three years back when I began this journey.  These races are also the first races my work team ran together.  Little Red Runners is a team comprised of teachers from my school and myself.  Three years ago we started a competition at work – Biggest Loser. As part of this competition, some of us started running as a workout.  That year, I registered for a Memorial Day 4 mile run and created a team.  I put the information on Facebook and invited anyone at work to join me.  Little Red Runners was created and we have had some exciting adventures over the past three years.  We definitely caught the running bug and have signed up for so many races together.  I’d say this team has been instrumental in keeping me out there pounding the pavement.

Today I’d like to reflect a bit on the role this team has played in my journey.  All of us have set and met goals during this time, both in weight loss and running.  All of us have stuck with the running and we’ve added a few members to the group.  All of us have completed half marathon distances and one has run a marathon.  Two of us will run the NYC Marathon this year.  We have supported each other on our individual goals and through injury and down times.  While all of this is impressive, this team has also had impact on our personal lives.

When you run and preserve through the challenges, you can become an inspiration to others.  You just never know the impact you can have on someone through sharing your journey.  That has been the point of this blog, in addition to keeping myself on the path.  I’ve seen this impact first hand through my work running team.  One member, Patty Peppermints as she is lovingly called, has inspired so many with her journey.  She not only lost weight, but she inspired her family to join her on this running journey.  Her two daughters now run and they’ve joined their mother on many running adventures, including the marathon distance.  It has been a joy and pleasure to run with these ladies as part of our Little Red Runners team. These past two weekends reminded me of just how far we all have come.

The last two weekends the team has completed two local races, yesterday’s was in support of a fallen 9/11 firefighter.  There’s just something about doing these local races.  It’s so nice to not have to travel early in the morning and worry about traffic or parking.  It’s also nice to see the same familiar faces out at the race.  The local after race parties are also fun and family oriented. But what’s best of all is meeting up with the Little Red Runners for a run and some laughs.  These ladies have helped motivate me and kept me on my running journey.  Watching the impact running has had on our lives is a true testament to finding a running tribe.

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What’s your journey?  Please share below what has inspired you.

Try Something New

When you find yourself in a rut and can’t seem to snap out of it, try something new.  Step outside your comfort zone and you may be surprised by how it rekindles your workout motivation.  That’s been my mission these past two weeks and I slowly feel myself getting excited again.  This week alone, I tried two new things Galloway running and Orangetheory.  Both were enjoyable and both proved to spark my motivation levels.

Galloway running is based on the premise that continuous use of specific muscles and tendons can lead to exhaustion and injury.  The Galloway run-walk-run method builds recovery into your runs. You should be able to continue a training regimen for a whole season leading up to your goal race without injury and wouldn’t that be a nice change!  I actually joined this running club last year, but never attended a session.  My mindset was one that if I am running, I need to run.  I rarely took any walk breaks over my distances.  During one very hilly 10K distance race last year, I allowed myself to walk up the steep hills and run the downhill and flat sections of the course.  Imagine my shock when I had the fasted 10K time ever that day.  I did think there might be something to this walk/run idea but still didn’t embrace it.

This week, I decided to go out and try it.  A local club member agreed to meet me out at the park and take me through the paces.  It was an enjoyable three mile run for me and I felt refreshed and ready for the full day ahead of me.  We conversed the whole run and I wasn’t worrying about when it would be over, or even about my next breath.  It didn’t matter to me if the run signal came midway up a hill.  I thought I’d hate the stop and start nature of the run, but it felt fluid and natural.  I will most definitely do this type of run again, hopefully next week.

Last night I decided to take a free class at a new local box gym – Orangetheory.  The sales girl has been calling me for over a year, but I’ve never gone.  Since many of my friends have been going and talking about it, I decided to take the plunge and add it to my, Try Something New list.  The group class is conducted wearing a heart rate monitor and your results are projected on a screen for all to see.  I guess they think that’s motivational to the competitive ones in the group.  Me, I couldn’t even see the screen without my glasses so not so much.  My friend was next to me during the 30 minute treadmill segment and she was looking at it and updated me a few times.  The workout is high intensity interval training, keeping yourself in the right heart rate zone throughout the sessions.  It is a 60 minute group class split into cardio and strength training.  I started the class on the treadmill doing what was comparable to the walk/run workout I did in the park.  I alternated between slow jog, push pace and all out running for 30 minutes under the direction of the instructor.  I then moved to a rowing machine segment and strength training.  We rowed for a bit, then did some TRX work, push ups, squats, planks, then back to rowing.  It was a fun, fast paced work out.  For me, I don’t need the competition aspect, seriously who cares what anyone else is doing.  I did like the equipment, music and change of pace though.  I did commit to doing one of these classes per week.  I would have done two, but the price to me is over the top.  Once per week will have to do and I will count this workout as one of my weekly runs.

Overall, doing new things does add spark to your life.  I felt better this week than I have in a long while.  I think it’s the combination of trying new things and being around people.  I am looking forward to this week’s workouts and will continue my climb back from the long winter of broken toes.   What have you done this week to step outside your daily rut?  How has it helped rekindle your motivation?  Be sure to leave your comments below.  I look forward to reading them.

Finding Your Tribe

Wanted – Running group.  Must be supportive and fun loving.  Willing to run early mornings and drink IPA beers after races.  Interested in exploring new routes and suffer through hot, humid days of summer.  Must be willing to sacrifice pace on occasion if group member needs company.  No runner left behind.

Running is very often a one person sport, especially when training for longer distance races.  During my half marathon training last year, I did 100% of the training runs alone.  Partly this was due to the fact that I don’t like the pressure of trying to run at someone else’s pace. I am a slower runner and when I try to run with others I often start to feel bad about myself because I can’t keep up.  I’ve found solace in music and meditation as I run, but it sure would be nice to run with others.  Definitely would make the miles go by faster.

This year as I get ready to begin training for the marathon, I’ve decided to try again to run with others.  Now, I just need to find my tribe – people who run at a pace similar to mine, or are willing to run with me regardless of pace.  I am a member of an online running club and love how supportive this group is.  When I ran my first half marathon, it was with this club.  We all met in the shadows of the steel stacks in Bethlehem, PA for a weekend of running events at the Runners World Festival.  These people were my phone and computer friends, none of which I had ever met in person prior to that weekend.  I must say it was slightly unnerving to attend an event with strangers, but I just knew it was going to be awesome.

Sub30 is a group of runners who share the goal of running a sub 30 minute 5K race.  But, it is so much more than just that.  It is a club that includes people from all over the country.  They share many goals, the most important of which is positivity.  The heart of the group is the ideal that we lift others up and no subber is ever left behind.  During my weekend at the Runner’s World Festival, this running club’s support was incredible to see and receive.  There were people pacing others, sacrificing any PR goals to support another to their goals.  There were people cheering at every race for anyone in the club, strangers or not.  And, there were people near the finish waiting to run in with members of the club, those last steps.  What a true testament this club is to the running community.  It was something so wonderful to experience in person.

 

With this club experience in mind, I decided this year to try to participate more in my local clubs.  I had joined two last year but never attended any of their group runs or events.  This week I attended my first group meet up with a local running club.  While everyone was friendly enough, I didn’t get the same feel as I did from the Sub30 group.  It just seemed like I went to this event to run alone leaving me wonder if I really needed to drive there to do that.  I will definitely give it another try though.  Perhaps on other evenings there will be others who run at a slightly slower pace.  The whole experience left me wishing my Sub30 crew lived closer and wondering why all clubs don’t embrace the same goals.

I have a second club that I’m a member of which is not quite as local.  It is in Manhattan and they meet up on Saturday mornings.  I get a really good feeling about this running club, but the location makes it more challenging for me to get to.  It’s hard to commit to driving in to Manhattan on Saturday mornings when I generally go to Queens to check in on my parents.  I’m trying to work out the logistics though because I’d love to see how this club operates.

I used to prefer to run solo, but recovering from these last two injuries have left me really struggling to regain my confidence.  I’m afraid of re-injuring myself each time I lace up.  I’m questioning my abilities as I struggle through what used to be so easy for me to do.  I’m wondering when running became so hard and how even though I ran with broken toes all winter I’ve lost so much conditioning.  I know that if I could find a good, supportive tribe I could regain my confidence.  The support of the running community is what I need now to push me through.  Running doesn’t have to be this hard and the energy of others will lift me up.

After struggling to keep up with my training schedule as my injury healed, I have finally decided I cant do this alone anymore.  It’s time I step outside my comfort zone and find a running club, or partner, that I can actually run with on a regular basis.  Going to the local meet up this week was the first step and even though it wasn’t amazing, it won’t be the last.

Do you have a local running club you run with?  How did you find your tribe?  I’d love to hear about how the power of this human connection impacted your journey.  Be sure to leave a comment below.

 

 

 

 

 

 

Breathing Easy

Anyone beginner runner knows that breathing can be extremely challenging at times.  With so many other things to think about, like pace and form, breathing shouldn’t be so hard.  This week’s training tip is one that has been helping me catch my breath on runs.

When you breathe through your chest, shallow breathing, you take in less oxygen.  It’s important to learn how to belly breathe, using your diaphragm, to increase intake of oxygen. To practice and learn how to engage in belly breathing, try this simple exercise:

  • Lie down on your back and place both hands on your belly.
  • Keep your upper chest and shoulders still.
  • Focus on raising your belly as you inhale. Feel it with your hands.
  • Lower your belly as you exhale.
  • Inhale and exhale through both your nose and mouth.

Once you feel the difference, practice this breathing standing, walking and then running.    It is hard when you are running, or gasping, so really practice the technique first in non running options.

My running coach told me to try and establish a breathing cadence, or pattern when running.  The easiest way for me to do this was to count my breathes in and out.  At first, I counted 1-2-3-4 on inhalation followed by 1-2-3-4 on exhalation.  I then tried to work my way up to 5 where I am currently.  Eventually I hope to get into a zone and not have to think so much about breathing.

Many people wonder about nose vs. mouth breathing during exercise.  While it would be wonderful to run like the wind and calmly breathe through my nose, that is not reality.  Reality is you get more oxygen when you breathe through your mouth, so why stress it.  Just breathe through your mouth and don’t complicate matters that don’t need complication.

Finally, when you are in the midst of a run, if you are gasping for air your pace is likely too fast.  Slow it down, catch your breath and continue at a comfortable pace.  Your breathing is a measure of your conditioning and it should develop and improve over time.  Continue to vary your workouts, practice your breathing techniques and gradually increase pace over time.

I hope this helps you breathe easy out on your run, or workout this week.  Give it and try and let me know if it helps.  Please share in the comments below.

Weakest Link

A consultant I work with professionally has stated, “As a District, you’re only as good as your weakest school.”  Clearly, his philosophy aligns with mine in that he’s saying we are meant to lift others up, rather than leaving them to struggle.    During my morning run I reflected on this as I thought about my body.  Surely this thinking could also somehow apply to my physical wellness.  Therefore, I began to think about how I am only as strong of a runner as my weakest link.

What are the weakest links in our bodies and how does leaving them to struggle impact our mindset?  I can tell you these weak links can have a huge impact on they physical body and the mindset.  Pain is never welcome in our training plans.  The constant struggle with it invites those negative voices to start yelling inside.  You’re never getting past this, you’ll always get hurt, blah, blah, blah.  Ignoring the problem clearly hasn’t worked for me.  Being proactive and wearing certain shoes has helped somewhat, but not enough to eliminate the struggle.  Warm up and rolling has also helped, but still I’m experiencing some swelling.  This leaves me thinking that it is indeed about strengthening that weak link – lifting it up to join the party.

This connection really helped me focus today as I’ve been experiencing pain and swelling in my ankle near the site of my peroneal tendon.  I’ve been getting super nervous about it too.   Thinking about the weakest link theory, I spent the morning researching ways to strengthen my weakest tendon.  Yes, I’ve been rolling and stretching after runs, but I’ve done little targeted strength training for this tendon.  As I sit her soaking my ankle in Epsom salt post run, I’m excited about the new plans.

I found some cool exercises on Youtube that are perfect for me.  They involve my foam roller, bands and Bosu. These are all tools I have in the house so I was able to get right to work today!  It’s amazing how having a plan has already lifted my spirits.  I’m feeling hopeful that I will get this in control and not reinjure the tendon.  I ran a little faster today and lighter.  Here’s my current plans for my ankles and feet.   If you are suffering with any issues, feel free to join the party.  I’ve got a feeling it’s going to be a good one.

Warm-Up

I’ve been doing the Silly Toes warm up for over a year now.  It most definitely helps me stay healthy in my feet and ankles.  It’s super quick and fun.  I never skip the warm-up no matter how late I am getting out.  My new addition is to do this every single day, whether I am running or not.  A quick way to start the day off right.  Here’s my running coach demonstrating it beautifully.

 

Strength Training

I plan to incorporate strength exercises daily. They are super quick and can be done before bed, or after a run. I can even do them in my office if need be. For the resistance band section, I put both feet in my resistance band (red).

 

Post Run

I’m adding this to my rolling sessions after each run. I already shared my rolling protocols for my feet/ankles, but definitely will be adding this. I already did it today.

 

Stretching

Three times a week, if not more, I can do these stretches. I already tried them today.

 

In addition to all of this, I currently do try to do yoga toes pose after each run.  I can try to up this to days I don’t run as well.  It is quite an intense pose, but one I’ve come to love.  I guess what doesn’t kill me does indeed make me stronger.

 

What’s your weakest link?  Can you create a plan today to strengthen and lift yourself up?Please share below if you’ve already done so, or plan to start.

Resources Used in My Routines