Run & tone day

Pretty good weather for running today despite the slight drop in temps. I took it easy for most of this run, as you can see by the elevation chart I’m still keeping the hilly finish in the mix for training.

Gym Session
3 circuit sets: Dumbbell (twists, side-bends, lunges and curls)
2 sets: Leg curls(single & double) - leg extensions(single & double) - dumbbell side-step squats -
3 sets: reverse crunches - ab ball crunches - leg raises - raised leg twists
3 sets: Pushups - dumbbell shrugs - Standing dumbbell fly - bench press

"When ppl think they know what you are not, don’t let their negativity limit your thoughts on what you will be"

healthymarc

Tags: positivity

Recovery, Strength & Stretch

No pics today, just easy recovery work. I think we might be burned out on races longer than 10k til June lol

Gym Session

20 mins elliptical
3 circuit sets: Dumbbell (twists, side-bends, lunges and curls)
3 sets: Leg curls - leg extensions
3 sets: reverse crunches - ab ball crunches - leg raises - raised leg twists
3 sets: Pushups - dumbbell shrugs - Standing dumbbell fly - bench press

Heads up! Better safe than sorry

Thanks mrcarlosbc ! I’m glad you signed up for Team RWB, you rock! Welcome to the Team.

Thanks running-engineering-cats Congrats on your marathon!

Thanks vlowimpact !!

Thanks vlowimpact !!

GW Parkway Classic 10 miler recap

Another PR weekend folks 1:24:37!

Man the heat and humidity picked up quick this morning, glad I was wearing my USA singlet. I personally recommend this race for those who love spacious courses, the rolling hills from Mount Vernon to Old Town Alexandria are a beauty. Big difference from the cluttered Cherry Blossom race last week. Unfortunately I only took two pics while running because I felt miserable at times with the humidity and tired legs. I definitely won’t be running 20 miles(the race makes 30) the week of a race again *face palm*

image

image

See how I started off fast and dwindled.

image

Nike Fuel milestone whoop whoop!

image

Run As One with Team RWB, Team Rubicon and Mission Complete.

For more info on Run As One click below. 

https://www.facebook.com/events/494500913995628/

malloryrunsthis:

Incredible Portraits Of Boston Marathon Survivors With Messages Of Healing And Hope To The World

From the gig to the trail to the gym #RunLife

image

Ummm I actually didn’t intend on looking so serious in these pics lol

image

Legs were not as sore today but they felt a bit fatigued so I’ll get a full days rest and take it easy Saturday for the Run as One with Team RWB & Team Rubicon.

Gym Session
3 circuit sets: Dumbbell (twists, side-bends, lunges and curls)
3 sets: Leg curls(single & double) - leg extensions(single & double) - dumbbell side-step squats -
3 sets: reverse crunches - ab ball crunches - leg raises - raised leg twists
3 sets: Pushups - dumbbell shrugs - Standing dumbbell fly - bench press

making it a gr8 run

Easy day, no need to press just relaxed and knocked down the miles. The weather was super nice. Apparently leg curls after a 10 miler will have you sore for a couple days

Changed it up a bit and cycled for 10 mins after the run.

My life at this very moment lol sore hammies

My life at this very moment lol sore hammies