Friday's Letters

Dear Class, Having you just one day this week was the best! 2 more weeks, finals, and we are done! Dear Turkey Run, 6 years and counting, and I always love it as a way to start my Thanksgiving morning. Dear Basketball Season, The time has arrived! And I couldn't be more excited. Let's get it, cavemen. Dear Family, Just a reminder that I'm grateful for each and every one of you. Thanks for being the examples you are and loving me no matter what.

Friday's Letters

Dear Daniel, You made it to 18! Congratulations. I love you more than I love broccoli and eggs...and that's saying something! Thanks for being the perfect example of having a heart of gold and a sense of humor that always keeps me laughing. Never change ;) Dear Wellness Center, Thanks for the opportunity to work there next semester. I'm excited to learn and help people get their health back each day! Dear Running, Based off the snow that is falling outside, you'll be happening on the treadmill the next few days. Sorry about that. Dear Tandem Bikers, You get 3 gold stars for making my day when I saw you ride by. You've got it down.

On the Minute

Here is a new workout for you to try! I did it on the treadmill, but you could also do it at a track or just outside in your neighborhood.

Start with a 10 minute warm up - for me I went on on easy jog, but walking might be good too.

Now you'll be doing 3 minute sets that go like this:

1 minute - brisk walk

1 minute - jog/run

1 minute - sprint

Repeat it 6-7 times, then end with a cool down walk and stretch it out! It's easy to remember, simple to do and it is great because it gets your heart rate up and then down again. Let me know if you try it!

Strength to Run

Really, this title could be "Strength to do Anything" because I'm about to give you some exercises to strengthen the muscles of your legs - feet, hamstrings, hips, etc - that will help prepare your body to exercise with more intensity and not get injured. So let's get to it! 
(these ideas come from Runners World)

Single-Leg Directional Hops
Standing on your left leg, with the right knee raised to hip height, hop forward, landing softly. Hop back to start, then hop diagonally (to the left) and back to center, hop to the left and return to start. Do 12 reps; switch legs.

Forward Lunge
Stand with shoulders relaxed and back. Step forward onto one heel, then your whole foot. Do not lean sideways. End with the knee above the midfoot and the thigh parallel to the ground. Return to start; repeat 10 times on both legs.

Squat Jacks
Standing in the bottom of a squat position with feet hip-width apart and shoulders stacked over hips, shoot your legs out to the sides and your arms out to shoulder height (like a regular jumping jack) without moving your upper body. Do 16 to 24 reps.

Single-Leg Bridge
Lie on your back with knees bent. Squeeze your glutes while lifting your hips. Once you have your balance, rest one ankle on top of the other knee. Hold for five or more seconds; repeat five times on both legs.

Reverse Step-Up
Stand, facing forward, in front of an eight-inch step. Step backward onto the step, setting only one foot down. Don't let the knee turn in. Balance, then return to start. Repeat 10 times on both legs.

Reverse Hip Raise
Lie face-down on a Swiss ball with your hands flat on the floor. Keeping your legs straight, lift them until your thighs are in line with your torso. Squeeze your glutes as you lift your hips. Pause, then lower to the floor. Do 10 reps, rest, and repeat.

Far too often injury occurs because of tight hips and weak muscles in our legs. And once one muscle is too weak, our body then compensates and puts too much pressure on another. So be sure to take time to build strength in those legs that carry you throughout the day!

Friday's Letters

Dear Thanksgiving Break, I think I'm ready for you now. Only 4 weeks, right? 4 weeks. Dear Halloween House, I couldn't believe the number of pumpkins in front of your house. Or the giant spider and ghosts. Or the purpleness of your house. But happy Halloween! Dear First Snow, You bring cold fingers, big coats, and fresh homemade cinnamon rolls. You are welcome this time, but please don't stay a while. Dear Vibrams, I apologize in advance for the amount of treadmill time you'll be getting the next few months. I'm just can't be hard core all the time.

Happy weekend!

 

Weekend Inspiration...

 

Timpanogos Half

It was a race to remember!

Friday's Letters

Dear Friend, You texted me this week telling me how much you love alerts from Trisha's Training Tidbits. Thanks for making me feel good about myself and reminding me how much I do like this whole blogging thing. Dear Parents, All is well...all is well. Dear Pioneer Day, Thanks for giving everyone in Utah another reason to let off some fireworks and have BBQs. Everyone can use another holiday, right? Dear 13.1, I've waited so long to run you, and tomorrow each mile will be dedicated to someone important in my life. Here's to a race to remember!