Category Archives: Workouts

Workouts can be done anywhere without equipment.

The Duel Marathon Wichita Falls, TX


The Duel Marathon Wichita Falls, TXThe Duel Marathon Wichita Falls, TX

 

Today has been an ideal day. The Duel Marathon Wichita Falls, TX was #3 of 40 half marathons in 2014 and my third half marathon in 8 days. My third half marathon for the year within 3 states.  I woke up early for my drive to Wichita Falls, TX for the Duel Marathon.  It is called The Duel because you can chose to run the trial or the pavement.  All of my running gear was packed and ready.  I had to decide between running tights or shorts and short sleeve or long sleeve.  The weather was perfect for running.  I arrived into Wichita Falls and my map app took me to the wrong place.  I was in a panic since I was on a time constraint and did not know the area.  It was a horrible feeling and put me in a state of frustration to begin my race.  I hate when iPhone maps are wrong. I started driving the opposite way of what the map suggested and found my way.

I went in for packet pick-up and the people were all very kind and things were well organized.  I love the small races with hometown flair.  The volunteers are genuine and create a special feel for the race. The swag was great in a nice bag with a fun colored long sleeve shirt.

The Duel Marathon Wichita Falls, TX had two start lines; one for those running trails and one for those running pavement.  I chose the pavement.  I had a friend run the trials and she said it was a challenging course. The pavement course was through town for a very short distance and then through a beautiful park and along the river with only one small hill.  Along the course, they had the Clif Shots Vanilla which I had been to multiple stores looking to purchase after trying it last week in Mississippi.  It taste like vanilla pudding and is 90% organic.  LOVE it! It made my day when I saw it at the rest stop… more evidence that God is always watching out for me.

The Duel Marathon Wichita Falls, TXAt the finish line, I received my medal and finisher shirt.  They also had chili dogs for the runners.  All of the goodies were a nice surprise. Everything about The Duel Marathon Wichita Falls, TX was great! I am thankful to have been a part of this race!

The drive home was good and I came home to a house of boys.  I love that the kids chose our home to hang out.  After cleaning and taking care of the boys, I took a nap and went to a movie with a friend who has held a special place in my heart for years.

 

Off to bed… Thank you for following me in this journey of 40 half marathons in 2014 for my 40th birthday!

Weekend Workout#1


Weekend Workout #1

Weekend Workout #1

Workout can be done anywhere without any equipment!

First week of the month

 

Saturday Work out 
Warm-Up 3 to 5 minutes
Stretch 3 to 5 minutes
Workout:
10 squat jumps
20 jumping lunges
10 push ups
10 frog leaps
10 plank rows
20 mountain climbers
10 push ups
20 calf push ups
(repeat)
20 crunches
20 side crunches (alternating)
20 reverse crunches
(repeat 2 times)
Sunday Workout 
Warm-Up 3 to 5 minutes
Stretch 3 to 5 minutes
Workout:
Interval Training (30 seconds/ 10 seconds)
Burpees
Side lunges
Scissors
High Knees
Plank Side Jump
Reptile
Wall Sits
Push Ups
Rest for 1 minute
Repeat

 

 

Life on the Run


Life on the Run

While running an eleven mile training run, I was able to reflect on life and running.  I realized that running is similar to life and life is similar to running. The scenery was beautiful with hills, open pastures, and cattle. The temperature was in the thirties with a strong breeze. We shared the road with motorist, motorcyclist and bicyclist.
Life strategies and running skills are similar.

1. Goals

Goals provide you with a vision without a vision the people will perish!

2. Surround yourself with champions
The journey is much better when sharing with others with same goals and drive to succeed. It is nice to have motivation and support from like minded people.  It is also nice to support and motivate others along the journey.

3. Enjoy the journey
Finding joy in all you do makes the journey much more enjoyable. My motto: “Live life for joy in the journey.”

4. Embrace the pain
Life is full of painful experiences that makes us stronger. Running can be painful too. We become stronger from the pain.  I have seen signs while running races that say, “Pain is weakness leaving the body” and I truly believe it.

5. Remember timing is in God’s hands

Things do not always happen in the time we want them to, but it always works in God’s timing. We cannot rush time or slow it down; we can only make the best of it.  I have stopped wishing my life away.  I enjoy Mondays as much as I do Fridays.  Each moment is a gift and I am grateful for each moment.  While running, sometimes your time is slow and sometimes it is fast.  Learning to accept it for what it is or deciding to make it better for the next long run through proper training techniques.

6. Don’t quit! Quitting is not an option! Sometimes, we have to change the plan or route, but never quit!

7. Believe in yourself!

What we think about we bring about! Believe in yourself and you can accomplish the goal and enjoy the journey of life!

Life on the run

Forty 4 Forty!


Route 66 Tulsa Marathon

Route 66 Tulsa Marathon

Forty 4 Forty!

Have you ever set a goal so big that scared you, but you were so excited that you could not sleep at night?

I am two months from my 40th birthday and am celebrating 40 years of life by running 40 half marathons (13.1 miles) in 2014.. running 524 miles in timed races plus the training miles in between!

I have wanted to do something monumental for my 40th birthday and I love running half marathons which is where is this magical idea was birthed.  It is a big commitment for me and my family, but we are all on board.  I am going to blog my journey here and on my Facebook Fan Page. https://www.facebook.com/christilynn.org

In 2013, I ran 3 half marathons and 1 full. I ran the Dallas Rock n Roll Marathon in March, Cox Racing Services on Mother’s Day in Fort Worth, and San Francisco Half Marathon in June.  The Route 66 in Tulsa in November was my first full. Running has changed my life and made me realize I can overcome obstacles and become the best person I can be while here on earth. I hope to inspire others to become healthier through my journey of Forty 4 Forty!

I have mapped out the half marathons in my area and have begun strategizing the logistics.  I would love for you to support me in forty 4 forty with prayer, cheering, or actually running with me.  It is going to be fun and I look forward to the joy in the journey from Forty 4 Forty.  I vision new friends, belief barriers broken, and lots of fun through this phenomenal aspiration to run Forty 4 Forty!

Race 1 of Forty 4 Forty is in Mississippi Blues in Jackson, MS on 1/11/14 and Race 2 is on 1/12/14 is First Light  in Mobile, AL.  The others are tentative, but Rock n Roll NOLA is on the books plus 5 half marathons in 5 days in 5 states is scheduled for September.

2 half marathons; 2 days; 2 states

Exciting way to start the new year!

5K Beginner Training Plan


5K  Beginner  Training Plan

Zombie 5K in Denton, TX 

 

 

Photo on left was the Jack-o-lantern jog in Denton and photo on right is the Fillie Race in Grapevine.

Photo on left was the Jack-o-lantern jog in Denton and photo on right is the Fillie Race in Grapevine.

 5K  Beginner  Training Plan

Do you want to run a 5K?  I have an easy to follow 5K beginner training plan here for you including information you may not find elsewhere.

5K= 3.1 miles

Chose a 5K in the next two months as your goal to work toward, register and start training. (5Ks are usually held on the weekends and close to home… just google 5K and the name of your city for a list.)  Having a running partner is always good for motivation and accountability.

Few things before you start: listen to your body always.

 

5K  Beginner  Training Plan

If you feel like taking a rest in between anytime, then do it. If you feel like you can increase your running time and decreasing your walking time, then do it. If you miss a workout, don’t worry and pick up where you left off. No need to feel that you have to run the entire time nor do I want you to make every workout a hard one (meaning going all out). Rest is rest, nothing on schedule! You have two rest days. One day, do nothing in terms of cardio or lifting. The other rest day, you can do cross training (easy 30min elliptical/bike/stair master/swim).

 

Food:

    Your mileage is so low that you do not need to eat a lot of carbs; however, carbs is energy for runners. So don’t completely eliminate carbs, the good kind. Don’t get all hung up on super high protein diet either. A good balance of both is great. Everyone is different so play around with what will work best for you.

Hydration is key! Drink plenty of water and be careful with sodas and alcohol which can dehydrate you.

Stretching:

If you are having shin splints, chances your shoes are not the correct shoes for you. Click here to learn more about running shoes for you.

Stretch your calves, leg muscles, and hip flexors after running. http://www.active.com/running/articles/5-key-stretches-for-runners

 

Helpful Apps to track time and miles:

RunKeeper

Nike

MapMyRun

GymBoss (interval timer)

 5K  Beginner Training Plan:

*Warm-up with a 5 minute walk before each workout and cool down with a 5 minute walk after each workout.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 (Intervals 1 minute run/ 2 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 30 minutes Rest
2 ( Intervals 2 minute run/ 2 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 35 minutes Rest
3 (Intervals 2 minute run/ 1 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 35 minutes Rest
4 (Intervals 3 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 40 minutes Rest
5 (Intervals 3 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 40 minutes Rest
6 (Intervals 4 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 45 minutes Rest
7 (Intervals 5 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 50 minutes Rest
8 (Intervals 6 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 60 minutes Rest
9 (Intervals 7 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 45 minutes Rest
10 (Intervals 8 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes Rest 5K Walk/ Run

If you prefer Sunday for long run, trade Saturday for Sunday which is what I do. If this feels like too much, let me know and we will create a plan for you. Christilyn74@gmail.com

 

Listen to your body and focus on distance; only walk if needed.  Remember, running is 90% mental and a test of your determination. Challenge yourself every week to run a little further!   You can do it!!

Congratulate yourself along the way for your accomplishments! You are making progress with each day!

 

Give me feedback as you go along and ask me any questions anytime!

Weekend Workout #1


 

First week of the month

This is a workout that can be done anywhere at anytime without equipment.

lose weight ,workout, healthy, happy

Saturday Work out 

Warm-Up 3 to 5 minutes

Stretch 3 to 5 minutes

Workout:

10 squat jumps

20 jumping lunges

10 push ups

10 frog leaps

10 plank rows

20 mountain climbers

10 push ups

20 calf push ups

(repeat)

20 crunches

20 side crunches (alternating)

20 reverse crunches

(repeat 2 times)

 

Sunday Workout 

Warm-Up 3 to 5 minutes

Stretch 3 to 5 minutes

Workout:

Interval Training (30 seconds/ 10 seconds)

Burpees

Side lunges

Scissors

High Knees

Plank Side Jump

Reptile

Wall Sits

Push Ups

Rest for 1 minute

Repeat