Fitness Friday from Assisi, Italy!

It is the morning of my 4th full day of Assisi! Last I posted I was on my way to Rome – after arriving there a portion of my group missed the train to Assisi while 2 of us sprinted and made it on and managed to find our way to the hotel on our own thanks to our combined Italian (hers, not mine) and directional skills! But everyone made it and it’s been a great 3 days of rehearsals, performances, exploring, running, and amazing Italian food!

My internet works only intermittently but luckily it’s working right now! Hopefully I can write an update on my music, running, and adventures this weekend.

Now for the fitness!

YOGA

Not quite yoga, but foam rolling can help increase flexibility and improve recovery here are ways to use the foam roller!

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RUNNING

How to improve running without running. Check it out! 

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WORKOUTS

30 Day Workout Challenge with NO equipment! How awesome is that? 

Want to look your best but only have a week to work with? Integrate some interval cardio and this 7day trim workout plan

MOTIVATION 

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Mileage – 6miles, vacation workout challenge, yoga

QOD – Don’t find time to exercise, make time to exercise.

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Fitness Friday!

Tomorrow I’ll do a recap of my juice cleanse, but for today – here are some great fitness related apps, photos, workouts, and links! 

Weight Training

The Nike+ Training App! Sorry men, it’s technically for women. I finally tried this after reading about it on other blogs and I love the 15 minute focus workouts, I haven’t tried the other longer ones yet, but I love that I can listen to music and hear all the instructions right through my headphones so I’m not stopping to read things constantly or need a place to set my phone. 

This great medicine ball workout – every gym has them and they are a great tool anyone can use because there are lots of weights to choose from! 

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Yoga

Yoga for Strong Legs! 

Pre-run hip opener yoga! 

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Running

I love Pumps & Iron’s idea of doing a half marathon all on her own – I definitely need to do that when I’m not training for a specific race. Check out her 8 week training plan and give it a try! 

How to get in outdoor workouts plus runs! Stairs are a great way to build strength and speed after or during a run! 

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Mileage – 3 miles, Yoga for Runners 

QOD – Because weights. 

Run and Roll: The Why and How of Using a Foam Roller

Today I went for my first run since the injury hiatus and it felt pretty good. I did an easy 3.3 miles at a 9:40 pace and neither of my knees nor my toe hurt. VICTORY! 

HOWEVER….

….my quads were sore killing me after 2 days of CrossFit in a row (my first time ever doing that) and after my run this morning I was pretty concerned about how I was actually going to make it biking or walking to campus. They were so tight I felt like I had rocks in my legs, it was rough. So after I showered and ate some breakfast I took to my yoga mat and foam roller for some serious stretching and loosening work. I realized while thinking up my blog post for today that I often list foam rolling as one of my exercises and I talk about it a lot, but I’ve never actually elaborated on what foam rolling is/does for you and how to do it. I’ve also been shocked to learn many runners DON’T use one! 

Allow me to Vanna White my foam roller! I bought mine with a Living Social deal for an online yoga store. You can get them in a variety of sizes and with or without the extra bumps – although I think the bumps add to the massage for me. 
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Foam rolling is basically a form of self massage. There are tons of websites and guides online on various exercises to do. I mainly just plop down my hips, quads, butt, hamstrings, etc on the foam roller and use my upper body to roll back and forth putting a lot of weight into the roller. I usually do a round before stretching or yoga and then another round after. Here are some great sites with foam rolling information: 

Runner’s World 

BodyBuilding.com

Prevention Magazine

Foam rolling is meant to speed recovery, increase flexibility, improve joint mobility, and prevent stiffness that may result in pulls or tears. I think, along with yoga, it is the best way for a runner to stretch and recover. 

I am making a super exciting recipe I found on pintrest on Friday so be on the lookout for the link and my review! 

Mileage – 3.3 miles, yoga, foam roll

QOD – One thing about racing is that it hurts. You better accept that from the beginning or you’re not going anywhere.

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