Here we go again...

A new week, a new workout, a new thought on nutrition and a goal. With the half marathon training just beginning, we will be doing lots of running. Nothing crazy, as it varies each day, but at least 4 days a week, with Sundays being our longer run of the week. We can't JUST RUN though, of course, we have to strengthen, stretch, rest, eat the right foods and drink LOTS of water. 


Today's workout was pretty incredible as I left the gym feeling WORKED, depleted, yet energized and flexible! I am getting Raha to STRETCH more. She has VERY tight hamstrings while I have VERY TIGHT hip flexors. BOTH need to be flexible if we want to run for years to come.  Here is our workout for today:


Warm up:

• Standing side stretch- holding a SWISS BALL straight up over my head (I did this before Raha got there). Stretching from one side to the other with locked arms.
• Lateral kicks and front kicks
• World's greatest stretch

Foam Roller:

• Roller Angels- 10 and then I stood up and did these against the wall
• Planks on the foam roller- 1 minute
• IT band, quads, glutes

On the mat:

• Scorpions- 6 each side
• Inch worms- 5

Cardio warm up:

Rower- 1000 meters

Iron Goddess Phase 1- day one...A program I designed to get OUR legs in tip top shape to run like HELL!

• Squats- fast past deep- 10
• walking lunge fast pace- 20
• mountain climbers- 40 tap and go!

**2 sets

• Walking lunge with Kbells- 20 reps
• Front barbell squats- 15 reps
• romanian dead lifts- 10 reps

**2 sets

• kbell swings- 20 reps
• kb squats- 20 reps
• Kb side deep lunge- with a torso twist elbow to knee- 10 reps each leg

**2 sets

• 1 leg- Glute raise - heel on HIGHEST part of Swiss ball- 15 each leg
• Weighted donkey kicks on forearms- 20 reps each leg
• Fire hydrants & circles- 15 of each on each leg

**2 sets

Finishing strong with 1500 meters on the rower: 7:51 averaging 2:31/ 500 meters

That's how we do it!

Over and OUT!