Practicing

Well.

I am practicing what I preach.

I took a 60 minute Yoga class yesterday afternoon and then woke up early this morning and did a 30 minute Yoga DVD.

It made me feel great to wake up and stretch like that.

I am working hard to incorporate more flexibility training into my routine.

What are you working on?

In Health.

Optimum Physical Fitness

There are 3 components to optimum physical fitness.

1. Muscular Strength

2. Cardio endurance

3. Flexibility

This means (at least) 30 minutes of cardio on most days of the week, strength training at least twice a week and flexibility training.

I am often guilty of focusing on two out of the three categories, running long distances and getting in a couple of strength sessions a week, but constantly falling behind on my flexibility training.

Think about how much time you devote to each component in your week, and then make it your goal next week to devote more attention to the one or two lacking your attention.

Often times it is the exercises we hate that are the most necessary for us to practice.

Time to Rest

Well after the half marathon I gave myself some time to rest. I didn't workout as much as I usually do and it felt good to cut myself some slack this week.

I taught spin on Tuesday, did a strength class this morning and did a little Zumba at noon today as well.

That's enough rest for me.

Tomorrow I am hoping to catch the spin class at the YMCA and the strength class Saturday morning.

So while rest is good, I know I need to get moving again before the sedentary lifestyle takes over.

In health,

Cheryl

Goals

Well....

Yesterday I completed my fitness goal for the month. I had been training for the KC half marathon for a few months and yesterday was the big day.

The KC course is one of the hilliest courses ever and after running the full course last year I was anxious about running all those hills again. They really did me in last time.

The first big hill took us up Kessler toward the Liberty Memorial and only getting a short break we were then running up the hill by the Penn Valley Dog Park. Phew!! I overheard a woman coaching her running partner during the first hill and she said to just lean forward and shuffle. That was great advice because I usually try to take big strides up the hill thinking I will get it over faster....but leaning forward and shuffling made it seem more doable and definitely not as taxing and I was able to stay right on pace despite the smaller steps.

During the course I had some great support from family which is one of the most amazing things they could do for me. I don't know if they know, but having them there cheering me on pushes me just that much harder and makes finishing easier. I loved seeing them out there and looked for them at every turn. I feel so lucky to have such great family support.

So, I set out to get to the finish in under 2 hours and with the help of two amazing women runners by my side the whole time, I made it in one hour and 54 minutes.

Those girls kept me going, knowing they could do it, made me believe that I could do it....even when I wanted to stop. Hitting mile 10 was a really big point for me, knowing only a measly 3 miles stood between me and the finish line, stopping at that point was not an option...so I pressed on.

It was a cold day and my body felt that the rest of the day. I was sneezing and just plain worn out the rest of the evening.

Next, I think Hospital Hill is on the agenda for us....So i have until April to get nervous for another big race day. I think I'll try for 1 hour and 50 minutes.

Truth

"The most important thing about goals is... having one." -- Geoffry F. Abert