Greetings Friends, These first four weeks of training have flown by so quick and I am coming up on my 6 mile long run this week. I am excited as I have forgotten how much of an outlet running is for me and how it gives me time to unplug and process. If you are behind on reading you can catch up on my first 3 weeks of Half marathon training here:https://livefitwomensfitness.com/2015/02/21/half-marathon-training-2/ I have been trying to perfect my head stand which is one of my 2015 goals. I have just really been amazed at with time, consistency and a weight lifting plan how strong I have become. I love weights and the many benefits of weight lifting. I have written about it before which you can read here: https://livefitwomensfitness.com/2013/08/13/why-weights-part-1/

Over the years I have really realized that health isn’t being bone thin. I ran throughout high school and college and my goals mainly focused on being fast and very skinny. After the birth of my children I really came to a cross roads. I couldn’t run 4-6 miles a day and losing weight seemed hard. When I became a personal trainer I realized that my idea of healthy body composition had been completely off. I needed to find workouts that fit into life with kids. I started incorporating weights and have been amazed at how much better and stronger I feel. I feel so much stronger while running and have realized that strength is not only power but the new healthy. Making slow progress on that head stand. My hubby bought me these lululemon spandex for Christmas and I may be in love. I am wearing them in the picture. I have a workout clothes addiction and these may be the most comfortable spandex I have ever worn! They don’t slide around, are made of such high quality fabric, and are so comfortable! You can find them here:http://shop.lululemon.com/home.jsp?k_clickid=cd3cc474-737f-422c-98c2-8fb10af55ee5&k_trackingid=11×20422&cid=Google&gclid=CjwKEAjwxKSoBRCZ5oyy87DimEcSJADiWsvgz_K2O_xFDpMMxSoC69GGDwSihWjjEhov3ScyIjcVuRoC2MTw_wcB The first few weeks of my training I have been extremely sore and week four I finally was finding some relief. My body has started to readjust to running more and I was able to get outside for a run last Sunday and hit my four mile mark in around 30 minutes. I love using the treadmill in the winter as a training tool. It helps me learn my pace and I often try to power through long runs at my desired mile pace on the treadmill. My goals are an 8:30-8:45 mile pace for the race. Here is weeks 4-5 training plans:

After my long run on Sunday I have been experiencing a lot of pain in my hip flexor and IT band. Which led me to do a lot of reading and I have spent a lot of time on my foam roller. I think I have really neglected a huge component in my routine which is stretching. Maybe be on the look out for a foam roller post in the near future!! I have listed 5 reasons why stretching is so important:

1. Reduces risk of injury 2. Enhances muscle performance (allowing you to get a better workout in the next time you workout because your muscles aren’t tight) 3. improves your posture and prevents back pain 4. Helps keep joints healthy 5. Provides physical and mental relaxation I took it easy today and plan to stretch more tonight. Circuiting through my stretches 3-4x holding each stretch for 15-20 seconds. I always listen to my body and rearrange my running schedule to allow my body more rest if I feel it needs it. I often tell my clients this. I swapped days and will be doing my repeat day tomorrow. Hopefully fingers crossed my hips and IT band will feel better after being more intentional and consistent with my stretches! Here are weeks 6-7 training plans: Are you training for any race this spring? Comment below on how training is going!? I really need to register for my race!! Blessings, Happy Running If you are looking for accountability, help with your fitness goals or a weight training program tailored to your needs lets connect!