Friday, May 31, 2019

Fast Friday Favorites

We have been out for summer break for a week now and we are loving it! I'm a big summer lover and now that my kids are in school, I love summer even more because it means more fun and quality time together. Here are a few things we did for our first week of summer (plus some affiliate links).

It might have been the first week of summer break, but we had a few cold days. For the first day J wanted to be inside most of the day so we played games. She learned how to play THIS game that my uncle illustrated and she thought it was pretty fun.

We celebrated summer with Creamies, even though it was cold enough for coats. 

We went up to the cabin. It's been a long time but it was nice to get up there to enjoy its beauty.

We helped Grandpa with some fencing. When we got done with this gate, he looked at it satisfied and said: "Just like downtown". I love that he says quirky things like that haha.

My sister and I got guns for Christmas. We have been waiting a long time for these guns so we were excited to take them out. 

We will hopefully be spending more time up at the cabin this summer! Last year we had the fire and didn't get a lot of time to enjoy it. So this year we are hoping to get more time up there.

On our way home, we stopped at the cemetery to put some cabin flowers on Grandma Ann's grave. The girls were pretty excited to see so many names they recognized. I think they will be big family history buffs in no time. V fell asleep and slept in the car by us while we were putting flowers out.

Then we stopped by Grandma and Grandpa Lindsay's graves to put a painted rock. Grandma Lindsay used to always paint rocks with us so that was a good reminder for us. 

We have been on a big pancake kick at our house lately, and if you want the most perfectly round pancakes, you need to use THIS pancake mixer. You can get a whole pancake art kit from the same company HERE.

Thursday's workout was a treadmill ladder run. Working my way up to 4-minute intervals at tempo pace with incline and back down.  I finished with at 2.7 miles and came home to put my legs up on the wall. I'm still sore from Tuesday's workout.

If you want to read more about this weeks training, you can go HERE and HERE

We are off for a girls weekend since Trevon is taking V camping! I hope you all have a fun and relaxing weekend!

Do you have a favorite card or board game? J is really into them lately and we might need some more variety in her age range :)

What are you most excited for this weekend?

Thursday, May 30, 2019

Strength Training Benefits Runners + A Lower Body and Core Workout For You

There are so many benefits to strength training as a runner. A lot of times, as runners, we trade running for some other form of cardio on our cross-training days but there are a lot of reasons we should be doing strength training for our cross training instead of more cardio.  Sometimes we think that if we do strength training on our cross-training days instead of cardio we will lose some of our VO2 max or that it will make us slower, but several studies have shown that this isn't the case. Either VO2 max stayed the same or it got better.

Along with that, there are other reasons we should be strength training as runners. Having strong muscles helps us have good running form. Especially good core strength. Our muscles can hold us up better for longer so we won't slouch as much, we will be able to keep a good lean and less twisting.

Strength training also helps run faster. The stronger your legs get, the more force they are able to take for a longer time. That helps us travel further with each stride. Along those lines, have you ever noticed that while you're running, if you move your arms faster your legs will follow? Well, upper body strength helps us out there too.

One of the reasons runners get injured is because of muscle imbalances. Strength training helps us balance the things that are imbalanced. When our muscles are better balanced, we stop overcompensating for those imbalances and we get injured less and less.

There are loads of other benefits to using strength training as a runner, these are just a few of them. But clearly, it's an important thing.  As part of my 10k training, I've been doing at least one strength training workout a week.  Most of the time I do full body workouts but today I want to share a core and lower body workout that I did the other day. Any strength training is good for runners, but this one would be awesome to add into your routine once a month or so.

Heres how it goes:

2 moves then a combo move and cardio. 30 seconds each. Each round is done twice through. 

First set: Weighted squats, weighted lunges, a combo of the two and high knees

Second set: 
Curtsy lunge, single leg deadlifts, a combo of the two and jump squats. 

Third set: Tap backs, side taps, a combo of the two and plot lunges. 

Fourth Set: Donkey kicks, fire hydrants, a combo of the two and mountain climbers.

Then, Core work: 

Elevated leg crunches, toe taps, butterfly crunches, flutter kicks, v-ups. 

What is your usual go-to cross-training workout?

What is your favorite muscle group to work when doing strength training?

Wednesday, May 29, 2019

Finding Your Pace and My Training Log Update

Do you have a hard time knowing what pace you're going at without looking at your watch?  I've never had a running watch and I've always had to kind of guess what pace I was going. I honestly don't pay much attention to the time but more to how I'm feeling. 

On Saturday my run was a long run and I found myself thinking over and over "I have to run faster than this for 6 miles?" My legs felt tired, and I struggled through the last couple of miles. But I started thinking about the pace I was going and focused on keeping the pace steady. This wasn't supposed to be a speed workout anyway. Long/easy paced runs are supposed to be easy. The hardest part of about an easy run is keeping it easy when you've been pushing yourself on your other runs.  You should be able to hold a conversation and be pretty comfortable holding the same pace the whole run. 

It made me think of how I know my different paces by feel, instead of relying on a timer to tell me where I'm at. (Not that watches are a bad thing! I think it would be great to have a Garmin or some other kind of GPS watch, I'm just too cheap to buy one.) I think our bodies learn how to lock in a certain pace and we just know when we're hitting it. 

There's a point for every runner that this will become a second nature thing to them.  I never got it until I was running on my own and not with a team. Instead of trying to hit a pace for myself, I was always trying to keep up with everyone else. So now when I hear that I need to hit a tempo pace, I can picture what that feels like and my body will move to that pace. 

Monday night was a tempo run for me. 1 mile warm up, 2 miles of tempo intervals, 1 mile cool down. I felt pretty good the whole run. I was hitting tempo speeds pretty easily and it was that perfect comfortably uncomfortable feeling. The best part about this tempo workout was that I didn't have to hold a hard tempo pace for longer than a minute at a time and it wasn't fast enough to be holding a sprint for a minute. 

To find your tempo pace, it's somewhere between your run and your sprint. You shouldn't be able to hold a conversation. You should feel like you can keep pushing even if it's hurting. And when you've recovered you should be able to feel like you could do it again. 

Then you have your speed runs. Those are supposed to be hard. It's supposed to hurt. And speed work is necessary to become a faster runner. The best part about speed work is that you know that you are only holding that pace for a short amount of time. You know you're going to get some recovery time before hitting that pace again. You won't be able to talk, or maybe even think of anything except finishing that interval while you're running. 

Like everything else with running, learning how to pace yourself takes time and practice. But it will come.  And don't forget that part of the process is enjoying the journey. 

What type of run is your favorite?

When is your favorite time of day to workout?

Monday, May 27, 2019

You Have to Have Patience in Progress

My main source of motivation is seeing progress. I don't think I'm alone with that. Progress is addicting. Looking back at what we've accomplished makes us feel good.  Having someone tell us that we've come far, or point out to us all of our little victories is pretty powerful. But being able to see the progress isn't always easy. We need to start by looking at the little wins in our training, in our goals, and in our life in general.

Progress only happens when we are committed to trying.  But the cool thing about it is that when you're working on your goal and you get even just one small thing done, or get one step closer to your goal, your brain releases dopamine to reward you and you feel that addictive feeling of progress that keeps you moving forward.

Maybe that's one reason that running on the treadmill is so much harder than running outside. While I'm running outside I can see and feel the progress in my run from the scenery around me. But on a treadmill, I run 3 miles but never move and the scenery never changes. So mentally the treadmill isn't as rewarding as an outside run.

The hardest part of all of this is that progress takes time. Especially when we are talking big picture goals. We all want to see the progress immediately but progress takes patience. Most people give up early on in the process of reaching their goals because they don't see any progress in the beginning. The progress is there, we just have to look at the small victories along the way.  Even if it's just saying "I finished that workout" or "I didn't walk at all during this run" or  "I made it .25 miles further than last time". Those small victories turn into all the big victories when we keep going.

Make smaller goals that will lead you to your big goal. I heard a poem the other day called Melinda Mae, you can read the whole poem HERE, but it's about this little girl who made a goal to eat a whole whale. No one believed she could do it but she took one bite a day and she finished it when she was an old lady. It may have taken her most of her life to get to that big goal, but all the days she took one bite and met that one smaller goal, led her to her big goal and she did finish it. When we make smaller goals it helps us see that progress a little easier and gives us the drive and motivation to be patient in progress and keep moving forward.

And don't forget to enjoy the process to progress either. You have to enjoy the journey or the results won't matter nearly as much, and your progress won't be nearly as rewarding. Find the things in your journey that you're loving, that have made you happier, stronger, and better, and remind yourself of those things every time you start feeling down.  Every time my alarm goes off and I wonder why I want to do this, I remind myself that I am making the choice to get up and run. And I chose to do that for a reason, I really do enjoy running and what it gives me. I also love seeing the progress that I've been working for. So it makes getting up and running much easier.

Progress really is addicting, in a good way, but it doesn't happen overnight. Progress takes time, and progress takes patience!

What goals are you currently working towards?

What little victories are you celebrating right now?

Friday, May 24, 2019

Fast Friday Update

What a week! It was the last week of school for us and somehow it seemed crazier than normal. How about a Fast Friday post to take us into the weekend?

Last Friday, while I was upstairs changing a diaper, M decided that she was going to make us all lunch. Normally she's really awesome at working the microwave but this time she accidentally pressed an extra 1, putting the nuggets in for 11 minutes instead of 1. We ended up with a melted plate, a burned microwave, burned lunch and a kitchen full of smoke. If anyone knows how to make a microwave smell normal again after that let me know, otherwise we will have to get a new microwave. Everything smells like smoke again every time we run it.

We went on a date night last weekend, to the temple and to Firehouse subs for dinner. If you go to Firehouse Subs, you need to get their club on a sub!

Trevon has been needing some new button up shirts so we went to the mall. The kids were not exactly interested in shopping for shirts. They found a place to relax while we did the looking (in the middle of the H&M floor.

After our errands, I went on a run.

On Sunday I got to use my mothers day gift. I've wanted one of these pots since we've been married and Trevon (and his mom) found me one!

We had a game night and played Battleship.

Monday we had a little warm before the storm so we spent a lot of time outside.

I went on an evening run with my sister in law and it was cold enough to wear long sleeves and pants.

It rained the rest of the week and was in the 50's, it's supposed to be closer to 80 by now.

Tuesday was a strength training day for me. You can find my workout HERE.

I watched my brother's kids for the day on Tuesday. We spent most of the time inside because the rain started and wouldn't stop. The best part was getting to snuggle this little sweety.

Wednesday the rain kept coming.

So we had Taco soup for dinner. Super easy recipe! 1/2 ground beef, 1 can pinto beans, 1 can black beans, 1 can diced tomatoes, 4 oz tomato sauce, 1/4 cup frozen corn, 1 TBS taco seasoning, and a TBS rance mix.

Thursday morning was cold again so I did my run on the treadmill. It was a sprint ladder workout. 1-minute sprints from 7-10 on the treadmill with 1-minute jogging recovery between each sprint. All done twice. 3.2 miles total.

Then V and I played kitchen while M played with friends and J was at school.

After lunch, we decided to go to the library. When we were there I got a text from my sister-in-law saying J showed up at her house after school....I didn't even know it was an early out day! So worst mom of the week goes to me. The worst part is that this isn't the first time she's had to walk to their house because I wasn't home, though the first time it wasn't my fault, she had just forgotten that we talked about me picking her up. We are so very ready for Summer break.

If you want to check out my other workouts for the week, you can find them HERE and HERE. And if you missed the other posts they are What is Adding to Your Daily Stress and Fighting Treadmill Boredom with Aaptiv

How did your week go?

Do you have a favorite sandwich?

What did you do for your last date night?

Thursday, May 23, 2019

10k Training Update!

This week's training is off to a good start.  Monday runs are always a favorite because on Mondays I get to run with my sister in law-Laura- and we don't worry about pace at all. We just pick a distance and have a good relaxing run while we get to catch up.  This week has been cold here. We aren't sure when summer will make an appearance but hopefully soon. And because of that, we had to dress warm for our run.

4 easy miles in long sleeves and pants.

Tuesday morning was all about strength training. I woke up really early to get this one in. Actually, I woke up really early and decided I couldn't just lay in bed anymore so I got up and got it done.  Here's how the workout went.

Morning strength training Tuesday.  A big part of staying healthy and uninjured as a runner is making sure you've spent time cross training and strength training. Building muscles helps our muscles support us on our runs. Here’s the break down for Tuesday's workout :

Warm up with core.
40 seconds of flutter kicks, 40 seconds of bicycles. 3 x each
60 seconds to complete 12-15 of each of these:
Boulder shoulder combo, bicep to shoulder press, plank (60 sec), single leg bridge, butterfly bridge, sumo squat pile on toes. Repeat 3 times.

Wednesday was a rest day. There was a lot of relaxing, housework, hobbies, kids, and some foam rolling.

Today is speed work, and I'll share more about that later.

Do you have a weekly workout routine?

How often do you strength/cross train?

Wednesday, May 22, 2019

Fight Treadmill Boredom with Aaptiv

Usually by this time in the year I'm exclusively running outside. After being on the treadmill all winter I don't want to spend any extra time on it once it starts warming up. But this year it seems like spring and summer are taking their sweet time to get here. So I've been on the treadmill much more lately.

Part of the reason that treadmill running is so much harder than running outside is that it's more boring.  The scenery doesn't change, you don't feel like you're making progress in your run because you're staying in the same place, and there's a big STOP button in front of your face the whole time.

Thank heaven for Aaptiv! If I wasn't using Aaptiv I don't know how I'd be able to get through some of these treadmill runs. Aaptiv isn't just for treadmill running, but it is awesome for the treadmill for a couple of different reasons.

One of the easiest ways to make the treadmill more exciting is to play around with the speed and incline. Aaptiv is awesome for that because you pick a workout and the trainer prompts you when it's time to change speeds or up the incline. It keeps things interesting and keeps you working on your workout.

Aaptiv provides awesome trainers that talk you through your workout. It's not an automated voice like on some running apps telling you what your pace is, they are real people.  The trainers go in and record a workout for you to use and they do it in a way that makes you feel like you're with them in person or that you're hearing from a friend. They give you encouragement and help you focus on your goal.  They tell you what's coming next and remind you to keep your form in check.

Along with the trainers, Aaptiv also has music to go along with every workout.  They have a huge variety of music and the trainers pick which songs to put on their workouts. So not only do you have someone cheering you on, but you have music to run to and help push you through.

Running on the treadmill doesn't always have to be boring.  Even if I'd rather be outside, running on the treadmill with Aaptiv makes it so much more enjoyable.

**This post isn't sponsored by Aaptiv, but there are some affiliate links. I really do use and love Aaptiv and love to share it too. 

How do you make the treadmill more interesting?

How often do you use the treadmill in the summertime?

Tuesday, May 21, 2019

Training update: Tempo on the Treadmill

This training cycle has been interesting so far. For some reason, I have felt like I have a long way to go still, but I am starting to feel more comfortable in my training.

Saturday I had a tempo run. Because it was only in the 50s outside, I decided to just run on the treadmill. It's not that 50s are super cold, just that when the wind blew it felt more like 40s and I really just didn't want to fight that. So the treadmill did just fine that day. I'm hoping it warms up again soon though because I don't want to have a super cold race day.

3X1 miles at about 7:30 pace, with a mile recovery in between each. I was super nice to have a full mile of recovery in between.  It helped me get a few more miles in and it helped bring my heart rate down, but it was still challenging because my legs were getting worked.

It seems like a theme in this training for me has been to trust the training and the process. Like I said before, I'm just starting to feel like I'm getting more comfortable in my training now. By comfortable I don't mean that my runs feel easy, I mean that I finally don't feel like I'm not going to be ready in time to race. A big part of training is that even on the days that we don't feel like we are ready enough to be getting ready for a race we still keep going and trusting that our bodies will adapt and be ready. Because our bodies will adapt. Every time we go through a training process, there is part of that training that is helping your body get ready all over again. Trusting the process and your training is a huge key to getting to race day.  If you trust your training, you'll go into race day knowing that you have done everything you can to be ready for the best race you can give.

How far into training do you usually start feeling more comfortable?

Is it summer where you're at yet?

Monday, May 20, 2019

What is Adding to Your Daily Stress

Let's talk a little about stress today. It's the end of the school year and there are a ton of things going on. Everyone is anxious for summer to finally come, but you're still feeling stressed. Why do you feel so stressed right now?

Stress is a normal part of life and is caused by so many different things. Everyone gets stressed by different things but most commonly stress comes from life events at home, work, school, or life changes.

Your phone

There are little things that we do every day that we don't realize is adding to our stress levels. They might not be things that we normally would think of causing stress, and they might now be things that are the main reason for stress all of the time, but these things add to the stress that is caused by bigger things and they are all things that are within our control (which is something I have to remind myself of when I start to feel stressed, "I can't control this, but what can I control to help me feel better?"). Here are some of the things that might be adding to your stress that you can control.

Your phone. I know, we hear this all the time, and sometimes it makes us feel worse because we feel guilty every time we pick our phones up after someone brings it up. But it's true.  Phones can become an addiction.  We get instant gratification almost every time we pick it up. How many of us have several text threads going on right now? I have one for my family, Trevon's family, my primary presidency, my group of cousins....and I can tell you that our conversations are not always fun or exciting. Sometimes the discussions get tense or filled with drama and every time that happens and we start hearing our phone beep at us or buzz in our pockets, our bodies react with stress.

Along the lines of our phones causing stress, what happens when we head out to the store and when we get there we realize we forgot our phones?  Most people immediately act with panic, even if they won't admit it, and will either stress about not having it the whole time they are out or they will actually drive all the way home to get it before finishing what they went to the store for in the first place. Here's the thing, people lived for hundreds of years without phones, and more recently everyone survived and lived a normal life without cell phones, probably while you were alive!

If you're someone who feels their stress level raise at either of those ideas, it might be time to take a little break.  Give yourself permission to ignore a phone call or text. Even turn your phone off for the weekend (tell your loved ones first so they don't think you've gone missing). This is one of the many reasons I love camping. No cell service means a nice break from that and more time to relax and focus on spending time with what is important.  It's ok for you to do the same. Turn your phone off for a couple of days and see if your stress levels go down.

Social Media

I will be the first to admit that I love social media. I can't tell you how many friends I have made through social media and I absolutely love those connections. But, sometimes social media can be the cause of a lot of different emotional issues.  Anxiety, depression, stress, self-esteem...Just to name a few. We have a tendency to scroll through Facebook or Instagram and see everyone's highlights and truly believe that it's their real life. Good things happen to everyone, so do bad things, people just don't normally share the bad days. They don't share the days when they didn't sleep the night before because they were up with a crying baby. They don't share when they fight with their spouse, or when they lost a job, or when they failed at something they had been working so hard on. They don't share those things because those are things that are hard and embarrassing and that we want to forget, so why would we document them?  You have to remember any time that you get on instagram or Facebook, you're looking at the highlight reel.  Yes, those awesome things are happening to all of those people, but there are things that aren't as exciting, or good, or happy happening to them too.

On top of all of that, social media has news stories, political events, and other stressful things that get shared there. Sometimes seeing so many negative things at once will bring us down fast. It's stressful to see so many angry people, or so many terrible things happening in the world.

If you start feeling like you're spending a lot of time on social media comparing, feeling bad for yourself, or feeling stressed out, once again, it's ok to take a break. I've deleted Instagram from my phone several times for a few days at a time. I've logged off on Facebook and took a few days to weeks off so that I can help myself out of the habit of scrolling and it changes a lot. I missed the friends while I was on break, but they are still there when you go back, and so is everything else that you might have had FOMO about.


Everyone knows how this one goes... So it's the end of the school year and your kid has to do an end of year project. How long have you known about this project? You keep putting it off because you have had time and you didn't want to think about it right now...but now it's due. like TOMORROW and nothing is done on it.

Or maybe you have something you were asked to do by a friend, or at work, or in your church, but you keep putting it off because you don't really want to do it anyway and now it's time to get it done.

The fix for this one is easy, and everyone knows what it is. Get it done when you know you have to do it so you won't have to worry and think about it again. And so you don't have to do a rush job and pray for the best because you didn't get it done the first time you were asked.

Saying yes to everything.

We were just talking about a friend asking you to do something that you don't really want to do, but because you're a good friend you feel like that's what good friends do so here we are. Do you really even have time for this?  This is another easy fix, the problem is we make ourselves feel guilty for doing it. Saying no is ok!


We do not need to fill our plates so full that we can't finish.  Take a look at your schedule, decide what you're able and willing to do, and say no to the rest. If you feel bad saying a flat out no to someone, think of another way you can help them and offer that instead. "I'm sorry, I can't watch your kids all day today, but if they want to come to play for an hour after school, I can do that."  "No, I won't make it to bake sale, but I can send some cookies with my child." "Lunch this week won't work for me, but I'd love to meet you at the park and visit while our kids play." There are so many options to still help someone out even if you can't do exactly what they are asking.

Being tired

Stress happens a lot more when we don't have good sleep habits.  We all know that we should all be getting 7-9 hours of sleep a night. But not many of us do. We wake up feeling grumpy, rushed from sleeping through the alarm, mad that we didn't get to bed sooner and already stressed for the day.

Start a new bedtime routine to help tell your mind it's time to sleep. Write in your journal so the things weighing on your mind will be out on paper. Write your todo list for the next day so you don't have to worry about missing something. Do some meditation to relax your body and mind. And do it all an hour earlier than normal so that you can get a little extra rest.


It's been known to limit stress and a whole ton of other emotional issues. It gives us those great endorphins. It helps us sleep better at night. And yet some people don't do it at all...or some do it too much! There's a balance in everything. Exercise should be a release for you, not a source of stress. If you're exercising to try to be perfect in any way, you're doing it wrong. Exercise is there to help us be the healthiest version of yourself.  That doesn't mean the same thing for everyone. Do not compare the way you look to anyone else. It's one thing to have goals, it's another thing to realize that some goals are literally unachievable. You have a different body, different goals, different likes, and different genetics. You are not going to be able to achieve something the someone else is working for.  Make your own goals and focus on those.  Exercise to help you live healthily and happily, not to impress someone else.

Stress is definitely something that we can all get a grip on and come out of.  Lifestyle changes can help you achieve a less stressful life.

What things stress you out the most?

What is your favorite way to de-stress your life?

Friday, May 17, 2019

Fast Friday

Welcome to the weekend! How did your week go? It's the end of the school year here which means we have a lot of stuff going on and a lot of excitement happening at our house. We love summer!

Last weekend I was feeling the need for a little body weight workout and it was nice outside so I took the kids to the park and did THIS workout while they played. It was so nice to get some sun, get a workout in, and entertain the kids all at the same time. We had a picnic while we were there too.

When we got home the kids watched a movie and then went to play outside again so I decided to get some work done. I heard some noise in the kitchen and went in there to find this. V had decided he wanted an apple and that he would take care of it on his own...He's getting to be a really big handful lately.

J came home from school on Friday in a really giggly mood. She was laughing at anything and everything. And when I asked her why she was laughing, she laughed harder.

For Mothers day J made me all of these pictures and stuck them by my bed.

M let me actually do her hair other than brushing it so I had to document that. It's been a long time since J or M will let me do their hair.

V and I did a lot of playing this week. I've never been good at playing pretend with my kids. I'm good at other things, but not so much that. I made a huge effort to do that more this week and V really loved it.

M graduated from her second year of preschool. Now we are ready for kindergarten next fall!

V has been really concerned about our knees lately and wants to give them multiple check-ups a day.

Wednesday night Trevon had a meeting so I put the kids to bed early and started a pamper myself night. It started out with a creamie...

Then I bleached my teeth and put a facial mask on.

And then Trevon came home early. That's ok though, it was good to have time to sit and talk with him. And the facial was still amazing. HERE is an affiliate link to the one I used so you can enjoy it too!

Thursday morning began with a really hard sprint session. 12X30 second sprints with 1-minute recovery in between each sprint. I thought I might die about half way through but I'm still here :). 1.8 miles is what I finished at for that workout.

Sprints are challenging and hardly a favorite thing of mine. But if you want to become a faster runner, you have to practice running fast. So these workouts are always hard for me but I keep doing them to help me improve! Just like anything else in life, we have to do things we don't always want to do to keep progressing. Even if it hurts or it's hard.

Then I refueled with my favorite granola. You can find the recipe HERE.

If you want to see how my other workouts for this week went you can find them HERE and HERE.

And if you missed any of the other posts you can find them here:

Making Running More Fun

What is Naked Running and Why You Should Try It  (talking about technology)

What is your favorite way to pamper yourself?

What was your favorite workout this week?

Do you have a favorite food to refuel after a hard workout?

Thursday, May 16, 2019

10K training and An EMOM workout

I don't know what it is this time around, but race training has me feeling so tired lately. Or maybe I'm just not sleeping great....or maybe I'm not eating as well as I should. I don't know what it is yet, but something has been making me so tired.

Monday evening I went out for a run with my sister in law, Laura. I didn't take pictures of anything because one of my favorite things about these runs is that I don't use my phone for anything except if we got into some kind of emergency which hasn't ever happened. We went 4 miles and got to chat the whole time so it made the run feel really short. After this run, I felt like my IT band was really tight again so I spent some good time foam rolling and stretching. For whatever reason, I've always had a hard time making time to stretch and foam roll after a run so I've been working really hard to make sure I get that in.

Tuesday was strength training day again, and I did an EMOM workout that I wanted to share with you guys. An EMOM workout is a workout where you switch exercises every minute on the minute. So here is what I did.

Round 1: Chest press, lateral arm raise, Shoulder press, supermans, bicep curls, upright row, bent over row, side planks, lunges. 20 seconds of rest in between each move, and a minute in between round 1 and round 2.

Round 2: Skull crushers, elevated mountain climbers, tricep dips, plank, clam shells, lateral leg raises, bridge, lunges, and squats. 

I used medium to heavy weights and body weight. I love EMOM style workouts because it feels like the workout goes really fast since you only have 1 minute per move.

After that workout, I needed some good protein so I made an egg and sausage sandwich! 

Wednesday was a rest day so instead of any workout, I played dr with V and he made sure my knee was doing well. 

What is your favorite way to do strength training? 

When was your last rest day?