Stretching the Right Way

After a few errands this morning, including a stop at MAC for eyeshadow,

(The guy working there told me he was upset that I had "naked lips" and convinced me to buy a new lip gloss, which actually looks quite lovely)

Payless for work shoes, and the farmers' market for my favorite bread, Terry and I busted out a quick two miles. We're running a 5K next weekend with some friends. I've noticed lately that I've completely lost my speed, even for short distances, so I'm hoping to improve that over the next few months. Today I ran as fast as I thought I could manage, and I managed to maintain 7 mph for a half mile. Then I dropped to 6.5, and by the end I was probably much closer to 6. But it'll be a fun challenge to increase my speed, and I'm excited to read what my NASM textbook has to say about speed training.

Speaking of my textbook:

I got some studying in this weekend and learned all about flexibility. I mentioned several weeks ago that I knew I would have to empty my cup to adjust my prior knowledge about fitness. As it turns out, I even had lots to learn about stretching, warming up, and foam rolling.

Some key points I learned this weekend:

• Foam rolling can be used before and/or after exercise. I always just used it after long runs, but it can be done prior to the workout also. 
• Foam rolling isn't exactly rolling. Rather, it's finding a tight spot (a knot) and holding that point until the knot releases, or about 30 seconds. I was literally rolling, which was probably helpful but not as effective as releasing a knot.
• Static stretching before working out should be avoided. Static stretching is holding a stretch for an extended time (20-30 seconds) and is very helpful after working out. But prior to a workout...
• Dynamic stretching (or a dynamic warm up) is ideal before exercise. It warms up the muscles while also releasing tightness.

And let me tell ya, foam rolling the "right" way is incredibly painful effective. I highly recommend it.

I'm excited to apply all my new knowledge in my own workouts, especially since I'm now finally in the chapters that focus on actually building a fitness program. 

And now it's Sunday night, and we're facing a week of work and working out and studying and cooking and running errands and probably not sleeping enough. On the menu:

• Monday: Broccoli pasta
• Tuesday: Lamb chops (special treat!) with grilled vegetables--all on the BBQ
• Wednesday: Greek salad in pita pockets, with leftover lamb
• Thursday: Breakfast for dinner 
• Friday: Maybe eat out, maybe have leftovers

Workout schedule:

• Monday: Strength training circuit plus 20-30 minutes of yoga
• Tuesday: Interval cardio workout plus stretching
• Wednesday: Pyramid strength training plus HIIT
• Thursday: Steady state cardio (incline walking) plus core work
• Friday: Light strength circuit
• Saturday: Rest
• Sunday: 5K

What are your healthy plans for the week? Any fun recipes or new workouts on the horizon?