The Talledega Half Marathon Is Three Weeks From Today :

No Car For This Race-This Time I'll Have To Run !

SHAKE AND BAKE: Tim Watson is registered for the Talladega 21000 Half Marathon.

  

FOUR WEEKS FROM TODAY !

SHAKE AND BAKE !

I wanted Strawberry Layer Cake after this morning's run.

-All of it!

                                   
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       


But I was strong and enjoyed oatmeal, almonds, bananas, 
               and Bear Naked Honey Almond Granola.

WHY YOU SAY ?
*Oatmeal has low levels of fat, high levels of protein, 
has unique antioxidants and stabilizes blood sugar.
sugar, its high in potassium, and can help you cool
*A banana has an energy punch and sustains bloodoff by lowering your body temperature.
*Almonds lower your rise in blood sugar and insulin
and lowers bad cholesterol.
*Bear Naked Granola is a source of protein,has lower
carbs, and is energizing fuel.                                                                                                                                                                                                                                                            

Cross Training After Short Runs and Before Long Runs

Last Sunday: 7 mile run
Wednesday:  3 mile run,
Thursday: 30 minutes Cross Training

Friday: 3 mile run,
Saturday:  Rest,
 Sunday:  8 mile run

Cross training can be a brisk walk, swimming, cycling or 30 minutes on the elliptical at the gym.

8-MILE RUN SUNDAY- EAT THIS 1-2 HOURS BEFORE

Some protein, some lycopene, some complex carbohydrates all to keep my blood sugar at the right level and to prevent me from lightheadedness

Here's why it is important to hydrate: DRINK WATER !

Here's A Free App For Beginners: Couch to 5K-YOU CAN DO IT !

     None of us started out running full or half marathons but a 5K is a great launching pad to get you on your way or you may make the 5K your race.  Check out this free app and get started today!      

                   Couch-to-5K (Android, iOS, Free) 

Active.com's Couch-to-5K (Android, iOS) is designed to gently ease couch potatoes and casual runners and joggers into running 5K courses over time. Users are provided a training course of 20 to 30 minutes, three times a week over nine weeks, to build up a runner's stamina from wheezing wreck to race-winner. Users can choose from four virtual coaches, complete with accompanying audio cues to help motivate them on the run, with automatic or manual logging for easily keep track of your progress.

BABY GOT GLUTEUS MAXIMUS

This second core exercise strengthens the iliac crest, internal oblique, and the all important gluteus maximus.  Do to this today so that you can say: 

                         BABY GOT GLUTEUS MAXIMUS

                                   

Step 1

Starting Position: Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.

Step 2

Upward Phase: Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals strong helps to prevent excessive arching in the low back.

Step 3

Lowering Phase: Inhale and slowly lower yourself back to your starting position.

Step 4

Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.
Avoid arching your low back as you press your hips upward, which normally occurs if you attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift

THIS IS JUST GOOD PIZZA AND HEALTHY FOR YOU TOO !

  Grilled Chicken Margherita Pizza on Naan Bread from                                             www.JoyfulHealthyEats

INCREASE YOUR CORE STRENGTH DO THE PLANK

Core strength aids in preventing back troubles along with injury. Core strength exercising is important for some athletes because the core is mainly responsible for generating stronger movements.  Duplicate the models in the photo and see how long you can hold it.  More exercises to follow.

Do The Batusi For Marathon Training

Each week my training schedule calls for 30 minutes of Cross Training.  Aerobic exercise that gets your heart rate up, improves your Vo2max, and can be fun.  Here's an example it's called the Batusi !