Got these in the mail today!! I remember when I first started running, I was listening to @marathonacademy (they’re amazing - go listen to their podcast), Angie mentioned being in the @marathonmaniacs and I was so impressed by the club’s requirements. I thought there was zero chance of me ever qualifying for it. Well, as of today I’m in both MM and the @halffanatics. It leaves me feeling so grateful for my body and how cooperative it is 😂
In other news, today was the first day back on an actual #trainingplan. The #jackandjilldownhillmarathon taught me that I needed to respect #downhillrunning a whole lot more than I had. SO today was a 2mi warm up on a flat grade, to 2 miles at a -1% downhill grade at #goalmarathonpace (7:47 - see picture 5 😂) and then another mile cool down on flat grade. Everything felt good to go! Which I’m super happy about.
In conclusion, my #TypeA ruled the day, and I sat down and found the downhill grade percentage of each mile at the @phxmarathon - this is gonna be such a good race! All y’all - sign up and run with me!
Since June, I've kept a training log where I write down stats about my runs: how many miles, where I went, my pace, time of day, temperature, how I felt, and a brief summary of what happened on the run..
Rereading my training log, a journal of sorts, made me remember how much I've put into this. An entire Summer and Fall full of work - the struggles, the good runs, the shitty runs, the weeks and weeks of lacing up and getting out there. The journal is filled with lots of highs and lows, but what I noticed most from my words was the overwhelming sense of doubt etched into each recap. If you had read this journal, you would think this girl didn’t believe in herself much at all. I am admittedly very hard on myself. .
But sitting here today reading through these pages has made me realize that the girl that started to turn this dream into a reality months ago has always had what it takes. She just didn't know it yet.
You've got to know what's inside of you. Ya gotta to know what you've got. And I know that girl - THIS girl - has got what it takes. .
29 2801 hours ago
Watermelon 🍉anyone ?
Am I the only one with some serious watermelon cravings? 🍉 Especially after exercise 😋
Tag a watermelon addict😂
I’ve had soooo many people mention they’re dealing with plantar fasciitis or some other tendinitis issue in their foot so here’s a throw back to my mobility series I did over summer!
🌟Today we start a new mobility series!🌟
If you got any benefit from my stretching series, this will enhance your progress EVEN MORE!!! 💯
👉🏻Aaaaaand if you don’t feel comfortable doing this stuff on your own, you can always book a session with me to help ya out 😉
So if you struggle with squat depth, walking gait, running mechanics, foot/arch pain, shin splints, “weak ankles,” knee pain, low back pain (I could go on and on), here’s what I got for ya:
▪️Toe massage- push and pull on your toes. * Push them into full flexion and full extension X5 minutes
➡️Lacrosse Ball massage on bottom of Foot X 3-5 minutes each
➡️Foam Roll/Stick/Barbell - Roll out Calves/Shins X 2-3 minutes each *When you find a “knot” in the muscle, apply pressure and pin that area down then move the joint any/all directions to help break up the scar tissue underneath
▪️Banded ankle distraction X 2 minutes each
▫️Banded Calf Stretch X2 minutes each
Enjoy!! Let me know in the comments how your feet and ankles feel after running through these!!!
I had the pleasure of seeing one of my patients do what he does best! Not all of my patients are runners of marathons, some have to run around the stage and act! Graduation day in the clinic is great, but it’s even better seeing them perform in person. He even had a fight scene!
Hoy disfrutamos de un hermoso amanecer!☀️ Gracias a todos los que se dieron cita a nuestra corrida de hoy, la Corrida Comunitaria de Green Gym Outdoor Fitness. 🏃🏿♂️🏃🏻♂️🏃🏼♀️🏃🏾♂️🏃🏾♀️🏃🏻♀️ Compartimos, corrimos y aprendimos. Se pasa súper. Fue un placer para nosotros🙋🏻♀️🙋🏻♂️
Nos estaremos reuniendo para otra carrera el próximo domingo, 7 de octubre! Estamos pensando hacer Jájome⛰ 🤔 ¡Recuerden que es totalmente GRATIS💥 y vas a tu propio ritmo! Todo lo que haces es aparecer. 💪🏼 ¡Hagámoslo! 👟👟👟👟👟 Today we enjoy a beautiful sunrise! Thanks to everyone who came to our run today, the Green Gym Outdoor Fitness Community Run. 🏃🏿♂️🏃🏻♂️🏃🏼♀️🏃🏾♂️🏃🏾♀️🏃🏻♀️It was great! It's a pleasure for us🙋🏻♀️🙋🏻♂️ We're meeting up for another run next Sunday, October 7! We are thinking of doing Jájome⛰🤔 ☝🏻Remember it’s totally FREE💥 & you go at your own pace! All ya do is show up. 💪🏼 Let's do it! 📲Si desea más información de lo que hacemos, llámenos! 👍Dale like a nuestra página:
1 595:39 PM Sep 30, 2018
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Strengthen your $hi¥! Does your foot turn out when you walk? Do you or someone you know have hip, knee or ankle/foot pain? Strengthening the TFL muscle or “Tensor Fasciae Latae” can help to make sure that your foot is pointing straight ahead when you walk, workout, run, etc. This will keep the hip, knee, and foot in alignment and reduce pain in each of those areas. Do 5-10 repetitions of either variation of this exercise… or do them both! .
Strengthening the hips in both INTERNAL and EXTERNAl rotation is super beneficial for hip health. It can help you with your squatting, running, and anything else that involves you hip. Improving both internal and external hip rotation can reduce arthritic symptoms, muscular pain around the hip, IT band pain, and knee pain. .
In this video, we have you guys focusing on internal hip strengthening which, for many people, is often limited on the right side. We think this could be due to driving for years and how people tend to turn the foot out when driving, but that is entirely speculative. .
If you find that this TFL muscle cramps a ton when doing this exercise, try massaging it with a lacrosse ball, foam roller, @theragun, etc.
🎨 by @AshleyKayArt
📹 by @theautomaker
💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪
🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐
I had one of those magical workouts this morning with everything feeling great! 2 miles at 6:45 avg. (6:50, 6:41), 3 minutes recovery jog, 1 mile in 6:34, 3 minutes recovery jog, 1 mile in 6:31. Including warm up and cool down, I ran 8.7 miles total. If the weather for my 10-mile race this weekend is similar to today, then I think I can run sub 1:10 based on how this workout felt.