The ZESP team returns with its weekly group career. after the summer we return with a 5 km continuous race and several paces so you can choose the one that best suits your needs. Our intention is to make a non-competitive social group in which the race is pleasant and fun.
El equipo ZESP vuelve con su carrera grupal semanal. después del verano volvemos con una carrera continúa de 5 kilómetros y varios ritmos para que puedas escoger el que más se ajuste a tus necesidades. nuestra intención es hacer un grupo social no competitivo en el que la carrera sea agradable y divertida.
I had a brutal workout at the gym today. Got my run done, but I am beginning to wonder at what cost. I felt something not right in my back at the tail end of my run.
I must adjust my plan this week for two reasons. One, my body and knowing what I need to do and can do. Giving my back a rest tomorrow with a non run cardio bike ride is what I need. Two, the weather here in RVA, rain and wintry mix conditions all week means indoor runs. Does anyone else hate indoor runs as much as I do😩? That's why I am mixing up the runs just for my sanity.
I know I've got this. There is no fear in my mind😎
Working on our distance! I ended up doing the full 5k but took a BCAA break at two miles so I got my 2 mile split picture 😊 Full 5k time was 33:49 (add 2 minutes for my break so probably around 35:49 😒). My next 5k is March 2nd 😳 Pray for me at church today! Happy Sunday! 💕🙌🏻
W:2 D:1- Didn’t do the specified workout 🤷🏻♀️ Yesterday was our last basketball tournament so I didn’t get time for a long run let alone a full 5 in. So today I ended up doing my usual Sunday, running hard till I can’t with a couple minute walk recovery. Happy with the pace considering walking was included. ••••••••••••••••••••••••••••••••••••••••••
This afternoon we have a full body 60 minute HIIT workout that we have been doing for the past couple of months. Its been keeping me sane considering all of the snow and days locked up! ❄️❄️
Well, the #polarvortex continues outside. But I’m not letting it hold me back from #marathontraining! It seems that I’ve come to terms with the treadmill. I used to despise it and told myself there was no way I could do long distances on it. Well, I proved myself wrong today! I ran TWELVE miles on the ‘mill! And I’d like to dedicate today’s “song I made about running” to my treadmill:
🎼 ‘Cause if it wasn’t for all of your torture
I wouldn’t know how to be this way now
And never back down
So I want to say thank you ‘cause
It makes me that much stronger
Makes me work a little bit harder
It makes me that much wiser
So thanks for making me a fighter
Made me learn a little bit faster
Made my skin a little bit thicker
Makes me that much smarter
So thanks for making me a fighter🎼
Running on a treadmill, pull to recover running pose to keep up with belt.🔹As you increase speed, pull quicker and release foot as soon as it pulls to keep running as the belt moves faster.
Pic1:Top Row ❌She is reaching lifted foot as her action, landing ahead of body, delaying recovery to running pose and since belt is moving, hip stays active to continue reaching ❌Back foot Pulls late in response to reach, travels back, hip brings leg forward vs hamstring, reaching cycle will continue in her run.
Pic2:Bottom Row ✅Pulling foot Up from belt, releasing so hamstring reflex can finish pull, lifted foot is relaxed, gravity landing the foot ✅recovering run pose/Fig4 ready to Pull other foot and continue running. Metronome practice works well on a treadmill, set to 180 and pull Up on the beep! 🔹Swipe⬅️to see a drill you can try on the treadmill: exaggerated Pulls into run.
Fechando a semana cansativa do jeitinho que eu gosto: malhando MUITO!
Superiores, alguns inferiores e Abs!
Aqui nada é conquistado sem mérito próprio e fico muito contente em ver os resultados!!
Mais uma vez, estou definindo os músculos, mas não quero crescer. Cada qual no seu quadrado rs, e o meu é definição, saúde, fortalecimento, lazer!
Insisto nisso porque acho que nosso bem maior é nossa saúde e se não cuidarmos dela, uma hora ela não aguentará mais!!
Minha balada de sexta-feira é treinar e sou muito feliz com essa escolha!
Bora dormir porque descansar também é treino!
One week off running and my body thanks me!!! 👏🏻 I’m still finishing up my last few days of antibiotics and have a massive dose of prednisone coursing through my system but am finally feeling more like my old self! Breathing isn’t perfect but it’s waaayyy better!!!
5 easy miles on my @nordictrack and biceps and triceps today followed by 10 minutes of abs! 🏃♀️I missed that post run high so much!!! 😍 I may not be marathon training right now, but I always like to stay in half shape (plus I have one in less than 8 weeks)!
Do you ever go into “maintenance mode” or off season???
Don’t forget to enter my @athleta giveaway 3 posts back! It ends Thursday!!!! 🍀
Shoutout to @i12run2, @orangemud and @runningterritory for the recent shares!!! ❤️