Happy Halloween!

halloween_cats_bats-wideToday marks the official end of our October Challenge.   Great job everyone!

In order to enter the prize drawing, please submit your trackers to me.  Please make sure your name and contact information is on it.  The deadline to get your tracker in to my hot little hands is November 7th.

I will post the calendar of the strength workouts tomorrow in case you want to refer to it at a later time.

Have a great Halloween!

Now go run!

Keli 🙂

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Is This The End? Or Just The Beginning?

Remember on October 1st when I challenged you to exercise 30 minutes a day for 30 (or 31) days?  Well done.

For those of you who’ve been following along with the strength training, here is the last workout of the month.  Enjoy!

Workout #30 –  10/30/15

  • High Knees- 60 repetitions (a let and a right is a 1 count)
  • Squats – 60 repetitions
  • Alternating Rear Lunges – 60 repetitions (a left and a right is a 1 count)

Instructions

  1. Please print up the October Challenge Workout Description for a complete description of how to do the exercises.
  2. Perform this workout just one time.  And pat yourself on the back.  You rock!!

Now go run!

Keli 🙂

 

When in Doubt, Write it Out

People fall into patterns and habits, good and bad.  If you have fallen into some bad eating habits and want to get out of it you need to figure out what to change.  Here’s a way to do it.

  1. Take 2 days and track what you are eating.  Write down every bit, bite and nibble, without judgement.  This is an important exercise so don’t edit yourself.
  2. On Day 3, sit down to review what you’ve eaten and look for patterns.  For example, chips at 4:00pm, a cookie when making the kids’ lunches or ice cream in front of the tv.  Highlight the times where there are areas for improvement
  3. Make a plan.   Instead of two bowls of chips while watching tv at night, pop a bowl of popcorn with a handful of nuts tossed in.  Eat fruit with yogurt instead of an energy bar at 11:00am.  Leave cut veggies out for dinner prep time.

The fact is, you can undo the bad habits pretty painlessly.  You just have to know where to start.   Good luck and let me know how it goes!

Here’s the workout for today.  One time through.  Work hard.  You’re almost done.

Workout #29- 10/29/15

  • Tricep  Dips – 60 repetitions (break it up into 3 sets of 20 if needed)
  • Jumping Jacks – 60 repetitions
  • Mountain Climbers – 60 repetitions (a left and a right is a 1 count)

Instructions

  1. Please print up the October Challenge Workout Description for a complete description of how to do the exercises.
  2. Perform this workout just one time.  You’re welcome!

Now go run!

Keli 🙂

Save the Date – Get your Gobble On

SAVE THE DATE
14th Annual Turkey Trot
Thanksgiving Morning

thanksgiving-turkey-clipart-1Thursday, November 26th, 2015
7:30am Start time
Rush Creek Open Space Reserve

Bring your family and friends for a leisurely 4-ish mile run, walk or stroll.  

No starting line, no timing chips, no tee shirts or medals – just a chance to justify pie!

This event is a lot of fun and is great for ALL levels!  More details to follow!

Now go run!

Keli 🙂

Letting it Go

Running an endurance event involves some discomfort.  Sure you may start out strong and feeling good but suddenly something shifts and the distance between mile 8 and mile 8 1/2 seems twice that and you struggle.  And then you can’t figure out why you’re struggling and you can start to unravel.

This is when you need to realize it’s all in your head.   And that can mess up your race.  Here are some tips to help you overcome the mental struggle.

When the negative thoughts come into your head it’s ok to acknowledge it.  “Yes.  This is hard.”  And then the KEY is to let that feeling flow away.  Don’t sit on that thought.

mentalSo you acknowledge the challenge and now you need to start the Power Talk.  I am well trained.  I can handle the distance.  I’m strong.  I’ve got this.  Yes, Power Talk is like your mantra.  Repeat it as much as you need to.  Every step if needed.

Next, you need to break the race down.

During the Ragnar Relay race I completed this weekend, my 1:30 am leg was 8.3 miles.  It was dark.  I had made a wrong turn early on and when I got back on the course I realized that I was pretty much alone on this country road and would be for the next 8 miles.

I wasn’t concerned with the distance but add in fatigue, the fact that it was the middle of the night and I was alone in the dark, I admit I was a little freaked out.  So I needed to snap to and get my head back so I simply started to tick off each mile.  One mile (beep beep went my Garmin)  then another mile.  Then another.  I forgot about the distance I had to cover and focused on 1 mile at a time.  Soon I was at 4 miles, then 5 miles and finally I saw the final mile marker and headed strong to the end.

I’ve used this trick in marathons and other races that I’ve run.  For a marathon it’s 6 mile increments, for a half marathon it’s 4 miles.  You have to find your sweet spot and let this little mental trick help.

And if nothing is working, just start counting each step on a 1, 2, 1, 2, 1, 2 count  You break the negative talk cycle by counting.  Soon you will be back on track.

So if you are facing a roadblock on your runs, remember to acknowledge it, use some power talk and then break it down.  You’ve got this!

Alrighty, today’s workout is below.  Remember, there’s only a few days’ to go!!

Workout #27- 10/27/15

  • Hip Lifts – 50 repetitions
  • Squats – 50 repetitions
  • Alternating Rear Lunges – 50 repetitions (a left and a right is a 1 count)

Instructions

  1. Please print up the October Challenge Workout Description for a complete description of how to do the exercises.
  2. Perform the workout 1 or 2 times if you are feeling strong today.   Go at YOUR own pace.

Now go run!

Keli 🙂

The Final Stretch

Congratulations!  You made it to the final week of our Challenge; 30 in 30.  If you haven’t done so already, maybe this is the week to mix it up.  Go crazy.

  • Add an extra 5 minutes to your 30.
  • Take the route with the bigger hill on your walk.
  • Throw in some intervals on your normal 3 mile loop.
  • Schedule an extra workout this week of any kind.

You can do it. I believe in you!

On to the workout for today.  We’re keeping it simple.

Workout #26- 10/26/15

  • Jumping Jacks– 50 repetitions
  • Burpees – 50 repetitions (break it up into smaller sets if needed)
  • High Knees – 50 repetitions (a left and a right is a 1 count)

Now go run!

Keli 🙂

PS – A full Ragnar Recap will be out later this week.  I’m still catching up on some sleep!