Active Warm-Up And Goals

Training for my first half marathon, I developed a constant tightness in my IT band. It became painful but using a foam roller and finding a post-run Yoga routine helped for half number two. I found something that worked for me for after the run, what about before?

This video from Runner’s World came up in Google Reader last week.

It is full of dynamic stretches that open up your hips. It also gets your blood pumping and heart rate up before you start to run. I have done this routine before my last few runs and noticed an immediate difference. I feel ready to run immediately, rather than a mile or two in. My legs feel much loser and the tightness that I normally experience does not come.

One of my recent goals (beside finding suitable employment) has been to do more strength training. I have fallen off the wagon of regular strength training and need to get back on. It is becoming obvious how much strength I have lost and I would like to get it back.

So far this week I completed the fifteen minute full-body routine from Jackie Warner’s Power Circuit Training.

Jackie Warner Power Circuit Training DVD

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This is first time in months that I was able to motivate myself to do strength training after a run.

I even had a day of cross training with Jillian Michaels: Banish Fat, Boost Metabolism and am still sore two days later.

JillianMichaels Banish Fat Boost Metabolism

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Hopefully I can keep this momentum going.

As an Android user, I am really excited to finally be able to download Instagram. Please follow me at DinaRuns and I promise lots of pictures of cats and beer. (No trout pouts or hipster glasses though.)

Half Marathon Training Week Four in Review

Sunday: Rest

Monday: Jillian Michaels No More Trouble Zones DVD 40 minutes

Tuesday: Elliptical 30 minutes

Wednesday: Ran 2.79 miles in 42 minutes

Thursday: Rest

Friday: Ran 3.33 miles in 50 minutes

Saturday: Ran 4.27 miles in 1:04

Goal Miles: 14

Total Miles: 10.39

Thoughts: I cannot get myself to workout on the first day of my period (hence the rest day on Thursday of last week.) Not sure if it is hormonal or mental but I just always take that day off every month. I am really starting to like No More Trouble Zones. It is a challenge but in a good way. The different types of ab work is particularly effective in this workout and I am feeling and seeing some results from it.

Plan for Week Five

Sunday: First attempt at a Tempo run. 2.8 miles in 39 minutes. I had a difficult time keeping a 11 minute per mile pace for the two ten minute sessions. This is my first attempt at a Tempo run and I can only hope that further attempts will be more successful.

Monday: Rest

Mileage Goal: 17

Strength Training: No More Trouble Zones and Nike Training Club two times. Planks for my goal of a one minute plank which is number 10 on my 30 Before 30 list.

I am loving the app Picplz which lets people who use an Android (or iPhone) phones share pictures and use different filters on them. It is similar to instagram but those of us not using iPhones can use it. I love the community aspect and how easy it makes sharing your photos. Plus it’s free.

Two of the pictures I took from my run on Saturday.

Early Run

Run Lighter

And of course the star of this blog

Tail Lounging.

How did your workouts go?

Found any cool new apps you would like to share?

A Few Things for Friday

1. Pinterest. Not sure if I am late to the party here but I just got an invite and am blown away by the beauty an inspiration on the site. It is a collection of boards where you can pin (get it?) items from the internet and group them together. It can be anything from clothes you like to inspiration for decorating your home.

There is also a social component in which you can follow other peoples boards and look at what they are pinning. At this point, you can join by signing up and waiting or getting an invite from someone who is already a member. If you would like an invite, please leave me a comment here with your email address and I can send one your way. If you are already pinning away, you can follow me here.

2. The Runner’s Kitchen wrote a post that is really thought provoking about the idea of exercising so you can eat a piece of cake (or ice cream or a donut) and not have guilt about eating “bad” foods. It is the combination of guilt and exercise that is teetering on disordered eating.

Exercise (especially running) makes me feel empowered, strong, and helps with stress. I do not do it for vanity (even though I would rather look toned than not) or so I do not feel bad about myself if I snack or eat dessert. If food was my sole motivation for working out, it would be difficult to continue to do it.

Do you agree that this type of motivation with food is borderline disordered or is this a factor for you in working out? 

3. Fitness Friday. A collection of exercises to target areas where I need it most.

Triceps

Biceps

Hips

 What area’s are you focusing on?

Life As I See It [Fitness, Health and Happiness]

Weekly Workouts for 7/3/11

Excuse the late start but planning my workouts last week was so helpful, I want to make sure I continue to do so.

Sunday: Elliptical 40 minutes & Pilates DVD 20 Minutes

Monday: Easy Run 3.4 miles in 50 minutes

Tuesday: Power Circuit Training with Jackie Warner 40 Minutes  

Wednesday: Hill Repeats x 3 & Easy run for 2 miles

Thursday: Nike Training Club & Core work

Friday: Rest (and eat for Subway Friday)

Saturday: Long Run for 5 miles & Core work

My core is an area I want to focus on. It is weaker than other areas and can use a good toning up. A few ideas to add to the rotation from around the internet.

No Crunch Abs from Oxygen Magazine

Jamie Eason’s Abs Workout from Oxygen Magazine

Lola Jones’ Core Workout from Runner’s World

John Lythe Core from DistanceCoach.com

Do you have an awesome core routine you would like to share?

Do you have a specific area you are working on?

Heather from Dietitian on the Run is hosting a July Yoga Challenge. I will be participating because I do not do yoga frequently but would like to. Doing exercises outside of your comfort zone not only keep things fresh but help you stay in shape.