I have always been a runner at heart. Over the years I have gotten into and out of running for various reasons but every time I come back I wonder why I ever stopped. I always have a pair of running shoes around but whether or not I use them is another story. 

I ran cross country and distance in track in High School. I continued running for fun in college. I even had a website at one time called runningisfun.org that I used to encourage youth runners when I was volunteering  at Jr. High and High Schools teaching sports nutrition. I shared my love for running with the mantra that all you need is a pair of shoes. 

I have run 6 of 7 days this week and few days last week. I feel drawn to my next run. I am taking it easy at 2-3km per day and mostly timed intervals of running and walking. What inspired me this time? I saw another Mom reading a book at my kid's karate practice, titled "SLOW AF." I looked up the book and was reminded that it is okay to run even when you are not that fast or overweight or really slow. I got on the waiting list for it on my library app and read the 40 pages it would let me preview. 

Now I want to share the other resources that I have found since starting running again:

• Interval Time: Custom Workout App has made my runs so easy - with a nice boxing bell for when I alternate between walking and running. Plus I can set  up how long I want my run to be,
• 'Asics Runkeeper App - for tracking the distance of my runs, tells elevation changes, logs your run speed (including average speed) and keeps track of km on your shoes.
• Runners World Magazine and all their books on starting to run and running for women are available at the library
• YouTube: TheFashionJogger - I want to run where she runs! Inspiring to me!

A picture I took on a recent run.

Great flow if your focus is core strength... just a little sweat and a little soreness the next day. Great for the body and soul.

I have been doing more yoga lately and have tried a lot of different Yoga instructors thanks to YouTube. Here is one of my favorites that I keep coming back to and am enjoying.

Warm-up
Throwing 10# Ball to Fatigue with Partner
Olympic Bar
Alternate 3 sets
20 repetitions Straight Leg Dead Lifts
15 repetitions Front Squats 
Bosu Sliders
Alternate 3 sets
20 Mountain Climbers
30 Plank with Leg Flexion
TRX 
Alternate 3 sets
15 Body weight rows
20 planks with shoulder extension

This morning I began with static stretches while responding to emails.
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Warm up (twice) - length of basement (30ft +/-)

• Soldier March (Dynamic warm-up for Hamstrings)
• High Knee with Calf Raise
• Grape vine
• 12 Jump Squats

Foam Roll then repeat warm-up.

• Core: Bosu plank with 30 leg slides (focus on kegels), Side plank on bosu ball, lift hips 12 each side (2 sets)
• Walking Lunges - for a total of 12 each leg (2 sets) hands on hips, keep chest up
• 2 sets 12 reps 4 pounds Alternating arm lateral raises while standing on one foot (the imbalance helps you activate your core more)
• 2 sets 12 reps 6 pounds Chest press while balanced on foam roll (down spine)
• 2 sets 12 reps 6 pounds Dumbell row with stomach/chest on Stability Ball
• 2 sets 12 reps 6 pounds Reverse fly

This workout is heavier on the shoulders/stability but feels great if you do it following yesterdays total body. 

My cool down was writing this up while static stretching.

Warm Up: Run (around the block or in place, whatever works to get your heart rate going)​
Five Rounds (or more) at Two Minutes Each:

• 10 Knee Grab Sit-ups (I did them on Bosu Ball)
• 15ft each direction Banded Walking in Squat Form (Lite Band)
• 10 Renegade Rows (I used 6 pounds each side)

Rest of the Workout (untimed):

• 2 Sets of 10 each Leg - Single Leg Squats with TRX to assist in balance
  
• 2 Sets of 10 Burpees - as sloppy as you need, just get them done (I actually had to use my knees to get back up - no shame)
  
• 2 Sets of 20 Prisoner Squats - Keep that chest up!
  

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I hope to post many more workouts so get started with me! Questions about any of the above? Leave a comment and I will try to explain better.