Fitness Friday–3/13

It’s Friday the 13th and with the kind of day we had yesterday, we officially named it “Thursday the 12th”. Hopefully today will go much smoother…it just has to! :)

Currently training for:
Disney’s Princess Half Marathon (Glass Slipper Challenge)
Disney’s Castaway Challenge Diva’s Half Marathon – Galveston, TX
Saturday –  6 mile run
Sunday – Rest Day
Monday –  Squats/Lunges routine – 10 sets of each x 3 rounds
Tuesday –  2 mile run
Wednesday – Power X-Train with Bob & Dolvett  
Thursday – 2 miles with Jason 
Friday – Rest Day

So far, this week has looked like this….



Every. Single. Day. All. Day. Long.

I was able to squeeze in a super quick run on Tuesday – mostly in the sprinkling ran, so by Wednesday I was ready to SWEAT.

Also, I have a 3 mile race tomorrow, so I hope the weather improves!



Solution? Bob & Dolvett of course! It’s been a looooooong time since I’ve done one of these workouts and I knew I would be sore the next day (which I was). I have a feeling the amount of squats and lunges done here will also help my IT Band. (YAY!)



Not fitness related, but I’ve been precepting a senior nursing student from our local university for the past six weeks. This week was her last week and I am going to miss her! I feel like my little duckling is about to gain her wings….can’t wait to see what the future has in store for her! 

In other non-fitness related news, we officially booked another cruise this week and look!!



This will be our first time as Gold Members! Wahooo! I cannot wait, I am beyond excited……AND, it’s a holiday-time cruise, so the ship will be decked out in Christmas decorations! I’ve never seen DCL during the holidays, so this is doubly exciting for me!

Last but not least, I leave you with more tips from the man himself, Jeff Galloway – this time, focusing on injury and injury prevention! (Something I definitely need to hear!)

Most injuries experienced by my runners are due to:

1. pacing long runs too fast
2. increasing the weekly mileage too quickly
3. lengthening stride and
4. stretching

The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES)
Finding the right Run Walk Run strategy from the beginning of a run has been the best way I've found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See my book RUN WALK RUN)

• Are you concerned that running will damage joints, and other body parts ? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.
• While researching for my book RUNNING UNTIL YOU'RE 100, I reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.
• It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
• A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.

As long as you stay below the threshold of irritation you can often continue to run while the injury heals.
What are your weekend plans? how’s the weather in your area?

*As a Jeff Galloway blogger, I was provided these tips to share with you,  no compensation was given in return. In truth, I really enjoy listening to Jeff Galloway and his ideas/training methods. Hope these tips are able to help some of you!