Pre-Marathon Strength Training: Week 2 Workout Log

Only four days late on this workout log for week two... I find it harder to write recaps about training right now since it's weight lifting focused, and there's not much I can say that's interesting there. Still, I like to keep a record here, so I'm going to keep them up until the end of July when I start marathon training.

Blog Stuff

Quick "housekeeping" note: I added a page to my header titled "Resources". It's basically just links to websites, apps, etc. that I like and use, and I also listed my favorite pieces of running clothing there. (Note: No affiliate links, in case you care. Honestly I don't even know how to set that up...)

The Resources page also has a link to my Pinterest page. A few weeks ago I cleaned it up and have been pinning every good running-related article I've read recently, with boards being categorized into things like "Running Workouts", "Strength for Runners", "Playlists", "Healthy Running", etc. There are also, of course, the normal boards for recipes and cookies and such. Figured I'd point it out to those of you who just can't get enough reading about running! Might be helpful.

Outside Magazine's Article on Overtraining Syndrome

If you recall, I mentioned that part of the reason I didn't want to run RnR San Diego was because my legs were feeling like total lead in the weeks leading up to the race, and I couldn't hold any speed whatsoever. I read this Outside Magazine article on overtraining this week, and while I don't think it's exactly what happened (since I peaked in the mid-30s mileage-wise), I think the stress of personal and work things on top of training led to a similar effect for my body.

I also think it's just a valuable article to read since so often in the running world we see people being glorified for more, more, more. More mileage, more marathons, more of everything. One thing that my trainer in Orange County really hammered into me when I trained with her (before she moved to NYC, sniff sniff...) was the importance of rest and recovery. She was a former professional runner, so she was someone who had worked at the highest level of the sport, and she constantly stressed the importance of real rest in order to truly recover. In fact, she said it was even more important for those of us who aren't professionals, and don't have the benefits of very little stress other than training and competing.


Week 2 Workout Log

Ok, on to a recap of last week's strength workouts. I did three out of four of them, and moved the workouts around a bit due to some firm events.

Monday: Intervals on treadmill + lower body lifting workout

Can't complain about the treadmill view!

Cardio: 5 minute w/u; 1 minute sprinting, 1 minute easy for 20 minutes; 5 minute c/d. 3.50 miles total.

Weights: Upped the barbell by 5 lbs (from 45 lbs to 50 lbs) and felt good.


Tuesday: Mini progression run on treadmill + chest and back lifting workout

Cardio: 2 mile progression run on treadmill, increasing speed every 1/2-1/4 mile as I progressed for a fast finish.

Weights: Upped all the weights slightly. Chest press still giving me major problems I didn't used to have -- apparently I lost a lot of muscle in my pecs while taking time off from lifting?


Wednesday: Off.

I was planning to run, but when the second most senior partner in the firm asks you to hit some balls on a driving range because you're on his golf team at that Friday's event, you go. It was supposed to be for the summer associates, but since I was on his team, he ended up spending most of his time giving me pointers. I'd never played golf before, but was able to hit a few decent shots by the end of the hour.

Unfortunately, though, the partner wanted to take us all to dinner afterwards, so I wasn't able to fit in the run I'd intended on doing. I mean, I wasn't that bummed, because we went to Taco Asylum, which has really fun and inventive tacos. But it didn't help my running or leaning out goals for the month. Why are tacos so delicious and impossible to say no to?


Thursday: Intervals on treadmill + lower body lifting workout

Cardio: 5 minute w/u; 30 seconds sprinting, 30 seconds easy for 20 minutes; 5 minute c/d. 3.54 miles total.

Weights: Again, upped the weights from the previous week a bit. I hate around the world lunges. I think because they take so long.


Friday: 1 mile "run" + 3 hours of "golf"

Set out to run but it was overcast and humid, my body felt tired, and I'd gotten a late start so running more than a mile meant that I was choosing between washing my hair or not. Since we had a firm event that evening, I decided to opt for cleanliness and only got in a mile.

I think I mentioned last week that while I want to maintain a strong base, I also don't want to force myself to run a bunch of runs that are miserable right now. I want to enter marathon training feeling excited to train. Since I knew I was on track for decent mileage for the week, I felt fine cutting it short and just doing a mile-long loop of the area.

Spent three hours "golfing" (quotes because I don't golf, so I can't really describe me hitting a golf ball with a club as anything other than a rough approximation of golf) with my firm as part of a summer associate event before eating delicious, delicious tacos at a partner's house. Yes, more tacos. Goddamnit, California, why do you have so much fantastic Mexican food.

Although let's be honest, if by some cruel twist of fate I had to choose between having access to amazing Mexican food and losing those pounds for marathon training, I'd choose the Mexican food every time.


Saturday: 8 miles on trails + 7 mile hike (~2500 ft elevation gain in total)

Saturday was SUCH A GREAT DAY. It was basically nonstop friends, food and being outside for almost the entire day. I met up with Kristina for 8 miles on trails in the Laguna Coast Wilderness Park, which was really fun, and then Sourabh and I drove up to Santa Monica and met up with our friends Leah and Björn for a 7 mile hike up Los Liones Trail in the Pacific Palisades.

We'd planned an afternoon hike so we would be able to enjoy what are supposedly stunning vistas of Santa Monica and the Malibu coastline, but that damn June Gloom didn't go away until we'd almost gotten back to the trailhead.

I think it's pretty funny how Californians seem to love June Gloom. "It's so cloudy! I love it!" people in my office have said to me. After 18 years of the Pacific Northwest and then 8 years of the Northeast, I am a total glutton for sun. I'm sure I'll eventually succumb and start loving the two months of cloudy mornings, too, but for now, I am resolute in my love of all things sunny and cannot wait for June Gloom to end.

Gloom over Santa Monica

Anyway, enough of my ridiculous bitching about a couple months of not-quite-perfect weather. (SORRY.)

We had a fantastic dinner at Art's Table in Santa Monica (get the Sloppy Fries, which are fries with a fantastic sloppy joe mix and smoked cheddar sauce). We were slightly food shamed by the waitress for ordering so much. She doubted our ability to finish everything we ordered, but we proved her wrong. Then we dealt with 405 traffic to get back to Orange County. It's the worst, guys. Always. For no reason. Every time we go to LA, we spend half the drive talking about how grateful we are not to deal with LA traffic on a regular basis.


Sunday: ~45 minutes yoga

We spent most of Sunday doing errands, which included buying Sourabh some sandals. Which turned into me buying a pair of Birkenstocks (these) because I need to get serious about foot health and not wear awful shoes with zero support anymore. Now if I could only find a good, work-appropriate flat with support that isn't heinously ugly... Any suggestions?

I had planned to do the skipped biceps/triceps lifting workout from Friday on Sunday, but I was having a lot of muscle pain in my neck/shoulders, so I decided an upper body lifting workout wasn't the best idea. Instead, I signed up for Jasyoga to try out their athlete-focused recovery yoga routines. I did about 45 minutes worth, and also used my yoga therapy balls to try to knead out the knots.

I highly recommend those balls, especially if you have hamstring issues. When I went to Finish Line Physical Therapy while in NYC in May, the physical therapist said they're one of the most effective ways to get at hamstrings. This video has a good overview of how to use them.


Total Mileage = 18 miles (25 if you count the hike)

Superman, Yoga, and a Workout: The Twenty Plus One

Hi guys!

I am running four miles and doing strides for the first time this morning. I've never done strides before! Jess sent me this article, which helped me understand the "why" of strides. I'm a "why" person through and through -- I always want to know why I'm doing something (uh, ask my parents, they remember those delightful childhood days of "why"). I always thought strides were strictly for speed, but turns out they also help loosen up your legs after a slower run!

I love having a plan laid out by someone else that I have to follow. Give me a plan or a checklist and I will complete it as assigned. But if I draw up the plan myself, I'm much more likely to go off-plan because hey, it's my plan.

For example, I cannot tell you the number of times I've meant to go to my trainer, Amanda's, 12:30 Monday yoga class and failed because I didn't get enough sleep or I had too much work. But yesterday, Jess had me scheduled to do yoga. So I went to yoga. And it was fabulous and I have new hips now.

I also saw Man of Steel last night. The climactic battle was about 20 minutes too long, but I really enjoyed it. If I were to compare it to superhero movies, I'd put it above all the DC adaptations besides the Batman movies and above the Hulk movies. It's probably about on par with Captain America and Thor? I LOVED how badass Lois Lane was. And of course, Henry Cavill (the guy who plays Superman) is really, really ridiculously good looking.

No, Zoolander. There's nothing more to life.


Workout: The Twenty Plus One

After today's run, I have also been tasked with completing a 30 minute strength workout of my choice. I put this together and wanted to share it -- I even came up with an oh-so-cool name for the workout.

Yes, it's The Twenty Plus One. Best part is that it requires no equipment! Body weight exercises for the win.

In case you were unsure of how to do any of these exercises, I've called in the aid of YouTube:
Push-Ups
Mountain Climbers
Jumping Lunges
Tricep Dips
Burpees (push-up in burpee optional!)
Bridge Butt-Lifts (starting at 1:03)
Plank


Do you love superhero movies? Do you prefer making your own plan, winging it, or having someone give you a plan?

Summer Racing, Social Pace, and U Studios Yoga

Hi everyone! It's FRIDAY!

Wednesday's JPMorgan Corporate Challenge race has me excited for races this summer. So far, I don't have much on my calendar, and I intend to keep it that way since I'll be concentrating on marathon training. But I do want to add a few, both to integrate into long runs and to use as speed work, which Jess has given the OK to. She'll be sending me the plan for my first week of training on Sunday!!

Mason's got his Oiselle rundies and is also very ready to race.
Yes, I will pay for his dog therapy bills, I promise.

Right now, I'm planning on doing a 10K over July 4 weekend, a few of the Al Goldstein Summer Speed Series 5Ks, and the ZOOMA Chicago Half Marathon in August (my sub-2:00 attempt continues!).

I'm using a new site, Social Pace, as I fill out my race calendar. One of the founders, Brett, reached out to me to let me know about the new runners' and triathletes' social network. It allows people to learn about events, share the races they're going to attend, and find run clubs and training teams to join. I thought it was a pretty cool idea and wanted to let you all know about it! (And nope, I wasn't compensated, just thought it was a cool start-up that I wanted to share!)

Here is Brett's description of the site:

SocialPace is the premier online platform making it easier than ever to live an active lifestyle. The SocialPace platform provides its members with the largest database of events, teams, facilities and more, all in the members' local city. SocialPace also enables members of its community to engage with other like-minded, passionate individuals to discuss races, training, reviews, and more. 

If you want to join and "draft" me to your "roster" so we can see each other's events, you can find me here! 

U Studios Yoga
One other thing I wanted to share before the weekend: a new yoga studio I checked out last week! U Studios is located in SoHo, on Canal Street. It's not the nicest location, but the studio itself is a nice quiet, sun-filled room.

I took a very gentle restorative class and really enjoyed it. There were just two of us, so we both got a lot of individualized attention. Several of the restorative poses at the end we held for quite a while and I could feel how much more relaxed and loosened my body was when I went home to continue studying. Well & Good recently attended one of U's more vinyasa-style classes, and it sounds like the more intense classes are great as well.

The instructor, Henry, had a great vibe -- very relaxed and laid-back, leading us through the flow and moving between demonstrating and walking between us to check on form. Sometimes I feel intimidated in small classes, but the vibe was so chill that it was impossible to feel nervous in any way. I just enjoyed the relaxing class and practically melted into a terrific shavasana at the end.

By the way, if you're in the city tonight, U Studios is co-sponsoring a fundraiser for the victims of the horrific storms that tore through Oklahoma in May. The event looks like a lot of fun and is for a great cause.

Psst ... they also have a Groupon going on right now!


The Facts
Length - 60 minutes
Cost - $10 
Location - SoHo (264 Canal Street, off Lafayette, on the 5th floor)
Skill Level - Anyone!

Fit Blog Gear Review: Saucony Kinvaras, Reebok SubLites and Yoga LBT

Today, I'm sharing a few of my favorite fitness finds from FitBlog 2013! At this point I've been able to wear them enough to truly judge their quality, and I am super happy with these items.

Remember this? Yes, FITNESS Magazine was incredibly generous with giving us an assortment of things to try out. The shoes and top we were given were stand-outs to me and have been added into my regular rotation of workout gear.

Saucony Kinvara 4 running shoes

I am loving these Saucony Kinvara 4's for short runs! They're so easy breezy and the neon yellow is super fun. I need a supportive shoe for longer runs, and need to roll out my foot after running in these for a few days in a row, but these fantastically light shoes are great for short distances.

I normally hate traveling in closed-toed shoes but I wore these on my trip to Cuba for both travel days and a walking-around-town day and felt great. They're just so light, without sacrificing comfort.

Some stats from Saucony:

Offset: 4mmHeel: 22mmForefoot: 18mmWeight: 6.7 oz (women), 7.7 oz (men)The redesigned upper continues to utilize FlexFilm for a lightweight, seamless feel. Kinvara loyalists will love the upgrade from ProGrid to PowerGrid in the heel landing zone for even smoother transitions and an improved overall ride.

I'm thinking these will be my speed and short run shoe, my Mizuno Wave Inspires will be my short-mid distance shoe (4-6 miles), and my Brooks Adrenalines will continue to be my "long" run shoe. Anything at 6 miles or more and I seem to need extra support to avoid foot pain. I know some runners run marathons in these, though, so it's all about what works for your feet.

Reebok Yoga Long Bra Top

I wasn't sure about this Reebok Yoga Long Bra Top tank when I received it. For some reason, it just seemed really shapeless on the hanger. Then I tried it on when my laundry pile was huge and I needed something for a Refine Method class, and lo and behold, it was adorable! I love the cut and how it hangs. It's body-conscious yet roomy in the middle for those days when you don't want something super tight (and after two weeks of vacation and graduation festivities, I didn't really want anything too tight!).

My favorite part is the back detail, though. I love that little triangle cutout!  I assume it would cause weird tan lines if you were working out in the sun, but for indoors workouts, it just looks awesome. This top comes in mint green, which is my current favorite color, so I might need to pick up another one!

The bra top is not that supportive, but as a solid B cup I find it to be fine for a workout like Refine Method, which has some jogging in place and jumping jacks. Wouldn't recommend it for an active workout for someone who needs or likes more support, and I won't be wearing it running, but it'd be fine for yoga even for larger-chested ladies.

(By the way, we also got a Sparkly Soul headband in our FitBlog bag. I've mentioned them before so am not going to review the headband here. But as you can see from my picture of the Reebok top, they are my go-to workout headband, and I love them. Thanks for the sponsorship, Sparkly Soul! I <3 you!)

Reebok SubLite Train 1.0 cross-training shoes

Finally, this is probably my favorite item -- the Reebok SubLite Train 1.0! I love these for cross training. I have terrible balance, in part because my right knee turns inward slightly, which isn't great for any kind of balance-oriented exercise. It's hard for me to get the full benefit of a lot of exercises when I'm standing on my right leg. I've had way fewer issues, however, since I started using these since they provide much greater stability!

From Reebok:

• Medial support harness keeps your foot centered for stability

• 3D SubLite foam midsole for lightweight cushioning that is responsive and durable

• Raised dual density heel counter for the added stability you need for lateral workout movements

My trainer, Amanda, actually pointed them out and said she loved them when I wore them to a training session. Obviously the mint green laces and accents are also awesome! These are fine for some brief cardio moves, like jogging in place at Refine Method, but ideally shouldn't be worn for running. These should last me a while, but I've been pleased enough with them that whenever they wear out, I plan on getting another pair.


Do you have separate cross-training shoes? What shoes are you running in right now? Do you use different short and long run shoes?

Class Review: Lotus Hour (Yoga) at Laughing Lotus with Molly Davidson

I'm trying to make yoga much more of a priority, so I need to expand my horizons a bit and check out more yoga studios that are closer to me than Strala in SoHo.  So on Wednesday, I checked out Laughing Lotus for a yoga class with Theodora. 

I loved the warm, colorful vibe of the studio as soon as I entered. Lots of light and lots of pink and purple.

The ladies at the front desk were also very friendly, which I appreciated. It seems silly, but I'm sometimes surprised at how cool people at the front desk of exercise studios can be. Especially if I'm coming in alone and feeling a bit awkward/nervous, it's nice to have a friendly person greet me.

I purchased the current deal: $39 for an unlimited month-long package. If I go once a week, it'll make classes less than $10 each!

Theodora grabbed me a mat and saved me a spot while I finished signing in and changed. We chatted on our mats before class started, which wasn't out of place. Some studios are very quiet before class, but it seemed like there were lots of people who knew each other since the room was lively prior to the start of class.

The classroom was fairly crowded, but that makes sense at lunchtime in such a busy neighborhood like Chelsea. It wasn't so crowded that I ever touched anyone else, which is where I draw the line. I don't want anyone's foot in my face when I'm trying to relax!

From Laughing Lotus's website, here's the description of Lotus Hour: Nourish your body, mind and soul in this one hour yoga party.   All levels. 1hr.

(source)

The class was taught by Molly Davidson. She started by talking about compassion for oneself for a minute or so then played the harmonium and we all joined in a few choruses of "om." It was a bit much for me, personally. I'm just not that into those kinds of things in my yoga classes. However, as long as it takes up no more than 5 minutes of a class, I am fine with it.

In this class, Molly briefly talked, then got us into practice quickly. So no complaints here! And it was cool to have her play the harmonium at the beginning and end of class.

The flow itself was different than the typical vinyasa flow that I'm used to, but left me feeling like my body was an inch or two taller and melting into my mat, just the way I like it. I think I may have fallen asleep during savasana...

Not going to lie, I'm easily wooed by a place with green juice and tasty healthy snacks from Terri available. And comfy-looking couches. 

Overall, I enjoyed my experience at Laughing Lotus. I thought the class was a good basic yoga class and can understand why Theodora is such a fan of the place!

I'm glad that I checked out Laughing Lotus and I'm looking forward to trying other yoga classes there. In particular, I want to take Lounging Lotus, since the description says you experience the melting of the body and the mind into a state of deep relaxation. Yes please!

The Facts

Length - 1 hour
Cost - $20 walk-in, $18 if booked online (newbie special of $39 for 1 month unlimited)
Location - Chelsea (636 Sixth Avenue, entrance on 19th Street, third floor). 
Skill Level - Anyone! Lotus Hour is open to all, but if you're brand new to yoga you may want to start with a class that has an instructor demonstrating everything at the front of the room.

Revamping Training

After finishing the NYC Half, my honest thoughts were, "shit... I'm doing this again, twice, in April and May???" The race had just felt so hard. The idea of doing it again seemed crazy!

These space blankets make you feel so freaking hardcore, I can't lie.
I'm going to use these pictures a lot. You've been warned.

But of course, now that I'm a few days removed, I'm feeling much less satisfied with my 2:00:00 and much more eager to hop back into half-marathon training. I have a goal to crush! I'm going to use the Nike DC Women's Half as my last long training run then go for a PR at the Long Branch NJ Half-Marathon on May 5.

Despite my renewed enthusiasm for training, I can't quite start up again because my left hip flexor has been feeling tender and slightly painful. Womp womp.

As annoyed as I am with my body for not cooperating, I need to listen to it. So for now, I'm going to focus on what cross-training I can do without pain (trying the elliptical today or tomorrow), strength training, and of course yoga.

But I can still be thinking about training and what I want to do differently over the next 6 weeks, right?

More Strength Training
I generally got in two sessions a week, but one of them was often slightly lackluster. I want to aim for three if possible and make sure that I have at least two good strength workouts a week. I think this will make my legs and core stronger and will hopefully keep me from having two straight weeks of minor leg injuries like I had right at the end of training in March.

Strength training can be a Nike Training Club workout, a Refine Method or Uplift Studios class, a training session with Amanda, or a workout I put together for myself that is 30 minutes of straight work or 45 minutes with some cardio thrown in (see: any of the strength workouts on my workout page).

Much More Yoga
I really failed on the yoga front during NYC Half training. That's a mistake I don't want to repeat since I'm sure it contributed to some of the tight muscles that caused some pain. I also love yoga and relish that calm, centered feeling I get after a good class.

Now that my trainer, Amanda, is teaching close to my apartment, I'm going to have at least one class on my schedule every week. I'm going to try for two classes, but if I can't make a second class happen, then one class and one at-home practice using my yoga for runners flow or Tara Stiles's Relax download. I might even try to participate in Tara Stiles's month of yoga in April -- it seems like a cool idea!

Fewer Runs, Higher Quality
Some weeks I'd have up to six runs scheduled, following Hal Higdon's intermediate plan. While I think it worked out ok, I also think I might be slightly injury-prone, so I'm going to try to concentrate on 3-4 quality workouts a week. I'm thinking long run, tempo run, speed work, and an optional recovery run.

Those faster runs are also going to, hopefully, be with faster people. I've found that I can push myself a lot harder when I'm running with someone, so I think I'll be able to see greater speed improvements the more I run with speedy people!

Hey speedy friend! Please get better quickly so I can chase you through Central Park! 

Clearing out some of the "junk" miles on my calendar should make more room for strength training and yoga, and hopefully keep me injury free all training cycle this time. It was such a bummer to have a great training cycle right until the last three weeks!

Fuel More Intelligently
I'm going to make good eating a priority leading up to the NJ Half-Marathon on May 5. Obviously, there will always be fun nights of Mexican food or drinks out with friends. I'm not going to limit those since they happen once a week at most, typically.

But I am going to limit the other indulgences, like eating half a bag of tortilla chips because I just finished a long run or having a City Bakery chocolate chip cookie because I just finished a spin class (whyyyy is the UWS Flywheel right by City Bakery's UWS location???). I need to work on discerning "I deserve this!" from "my body needs this as fuel."

For example -- had soft serve fruit for dessert Tuesday night instead of dessert at the Thai place we ate. 

I've already been working on this by changing my breakfast from two pieces of toast with nut butter and a banana to one piece of toast (still the full banana, though!). The change doesn't seem to affect my hunger level going into lunch much so clearly I didn't need that extra piece of toast. I'm going to work on making similar changes and paying attention to what and why I'm eating things.


How do you change your training in between races? What are your training goals right now?

Yoga Flow for Runners

One of the things I wanted to do while I was visiting my family was create a yoga flow for runners. I wanted something that would both stretch the right muscles—hamstrings, quads, hips, calves—while also strengthening them, and I didn’t want it to be too long because it’s so hard to practice yoga at home (or at least I think it is!).

Luckily, I have a yoga teacher I can talk to at home! My dad teaches yoga four to five times a week and is a Yoga Alliance certified instructor. He’s prepping a teacher training for this summer because there are so few certified yoga teachers in my area. Once I gave him the things I was looking for, he put together a series of poses to meet my specifications!

We spent an hour or so on Saturday taking pictures to illustrate the poses. Then, I used the descriptions from my dad’s yoga book for each pose. Oh yes, I forgot to mention that. My dad wrote an entire book on yoga filled with poses, descriptions, and other yoga tidbits. He generously let me use his book descriptions to explain what to do as you move through these poses. The book is available on Amazon if you’re interested!

Anyway, I’m so excited to share this yoga flow with you! It’s my first time acting as a fitness “model,” and my camera didn’t always take the best shots, but hopefully you can get a good enough idea of each pose and the movement between them.

If you are familiar with yoga poses, you can just use the photos as a visual guide for the flow. If not, there are in-depth descriptions of each pose to help you figure out alignment and how to get in and out of each pose.

Sun Salutation Series (Vinyasa)

This is a great series to use not just for a yoga flow, but for a pre-run warm-up because it builds heat and stretches your entire body, limbering you up before you head out.

From Mountain, gently bend backwards for Gentle Back Bend. Stretch long and look at the ceiling. Since you are just starting to warm up, only bend gently back, with more emphasis on lifting your rib cage and stretching your front than bending your back.

After bending backwards, exhale through a swan dive (arms extended out to both sides) to Forward Fold, bending from the hips, not the waist. Once folded, relax your neck and look at your knees.

• If you have very tight hamstrings or lower back problems, soften or slightly bend your knees. 
• Keep your abdomen lifted and your spine long as you fold forward.
• Touch the floor with your fingertips if you can. Never force here -- you should feel your hamstrings gently stretching, but you should not feel any discomfort in your lower back. If you do, back off and bend your knees.

Inhale your head and shoulders up to parallel with the floor with a long straight back and place 

your hands on your knees or shins for Forward Arch. 

• Keep your neck long as you look at the floor. 
• Feel your back extend and your hamstrings stretch. 
• Roll your shoulders back and down as you extend your spine. 
• Rotate your pelvis so that your tailbone and your lower back are on the same plane, making one long line from the tip of your tailbone to the top of your head. 
• Broaden your shoulders making space between your ears and your shoulders.

Exhale your right foot back to Lunge -- keep your left foot flat on the floor with your left knee directly over your ankle and your finger tips on the floor. 

• If it is too difficult to hold this position, you can lower your right knee to the floor. 
• Keep your hips low and straighten your right leg. 
• Roll your shoulders back, lift your chest, and look forward. 
• Try to make a long straight line from your forehead to your right heel.

Inhale your left foot back next to and hip width apart from your right foot for Plank. If this is too difficult, lower your knees to the floor. Your hands should be flat on the floor with spread fingers  beneath your shoulders. 

• Make a long straight line from the top of your head to your heels (or from the top of your head to the end of your tailbone if you lowered your knees).
• Looking at the floor, lengthen your arms without locking your elbows, make space between your shoulders and your ears, and broaden your chest and shoulders keeping your abdomen lifted in and up. 
• Make sure that your seat is not sagging or too high -- you need to be one long straight line.

Exhale, lowering your body to a low push-up position for Low Plank (the infamous yoga push-up). 

• Keep your elbows right next to your ribs, trying not to let your body touch the floor.
• Your entire body should remain in exactly the same position as Plank (including knees on floor if needed) except that you have bent your elbows to lower yourself. 

Inhale your upper body upwards as you move from your toes to the top of your feet for Upward Dog. 

• Reach long with your arms, roll your shoulders back, lift your chest, and look forward. 
• If you can lift your legs off the floor, do so.

Exhale your weight back to the balls of your feet, straighten your legs without locking knees, and move your seat up and back for Downward Dog. 

• If straightening your legs is too difficult or painful, bent knees are fine. Try to get your weight centered more on your legs than your arms.
• Lift your sitting bones, extend your arms, and broaden your chest, lifting your abdomen in and up towards your spine. Your hands should be three to four feet from your feet, depending on the relative length of your torso, arms, and legs.
• Relax your neck while looking between your feet. Try to move your upper body down and back without moving your hands, making an upside down letter “V”. 
• Lower your heels. Getting your heels to the floor is not the point of this pose and is not possible for everyone -- it's more important to try to get your sitting bones up high and a long straight line from the top of your head to the bottom of your tailbone.

Raise your right leg up, activating your glutes, for Downward Dog Split. Try to keep your hips level and squared to the floor with your left heel as close to the ground as it was before. Keep your alignment from Downward Dog, making a straight line from your hands through to the tip of your foot.

Bend your right leg and tilt the heel back toward your right glute, stacking your hips, for Downward Dog Split Hip Opener. Try to keep your chest from rotating outwards.

Inhale your right foot forward for Lunge, repeating as before.

Exhale your left foot forward for Forward Fold, repeating as before.

Inhale your seat down to a sitting position while you lift your arms with straight, not locked
elbows, and facing palms for Chair.

• Look forward while lowering your hips and stretching your arms up. Keep both feet flat on the floor and your shoulders and neck relaxed. 
• Breathe. You may want to stay for several breaths in this pose.

For added difficulty, raise up onto the balls of your feet to engage your calves in Chair Modification. Do not let your seat rise; keep the same alignment as in Chair.

Rise back up to Mountain.

Repeat the Vinyasa series multiple times at an increased pace to add a cardio element, or hold each pose for 3-5 breaths for an increased strength workout.

Leg and Hip - Stretch and Strengthen Series

Flow through the Vinyasa series through Downward Dog. Each pose here should be held for 3-5 deep breaths in order to get the full stretching and strengthening benefit. Only one side is pictured -- make sure to repeat on the other leg!

From Down Dog, look forward and inhale your left foot next to left hand. Extend your arms straight forward with your biceps next to your ears and your palms facing each other. Stretch long from your tailbone to your finger tips, then inhale your torso up to perpendicular, keeping your biceps next to your ears, for High Lunge.

• Keep your hips down, your back leg and spine straight, and your right knee directly over your right ankle. 
• You may turn your back foot to 45 degrees or stay on the ball of your back foot. (If this is too difficult, lower your back knee to the floor). Whichever variation you choose, your back foot should be hip width from your front foot and your hips squared facing straight forward. 
• Lower your hips as you lift your ears. Relax your shoulders as you send energy up your extended arms. Keep your biceps next to your ears.

Inhale to standing on your front leg with extended arms and biceps next to your ears, then exhale as you slowly bend forward from your hips, not your waist, for Warrior III. Your back leg should be straight with your foot slightly off the floor, while your front foot and knee should be facing forward, so that you are reaching in both directions.

• Reach long from your finger tips to the ball of your back foot. Lift your front knee and thigh, but don’t lock your knee. 
• Keep a long straight line from your finger tips to the ball of your back foot, making sure that your hips stay level. 
• If balancing is too difficult, you can extend your arms to your sides like airplane wings or use a wall to help balance. 
• Although the full pose makes a letter “T”, go only as far as you can maintain both your breathing and your form.

While in Warrior III (or "Airplane"), bend your standing leg for a Deep Knee Bend. Repeat 5 times if possible for 5 one-legged squats.

Return to Warrior III, then High Lunge, then Lunge. Flow through the Vinyasa series. Repeat on other leg.

From Mountain, exhale your right foot about 3 feet back, front foot facing forward, back foot
slightly angled, feet hip width apart, and hips squared facing forward. Inhale your arms overhead with straight arms, palms touching, and thumbs crossed. Keeping both legs and arms straight, but not locked, slowly curl forward as you exhale until your forehead touches your front knee for Standing Forward Bend.

• Go only as far as you can without any strain on your lower back. Touch your fingertips to the floor in front of your foot (Option 1). 
• If you need to separate your hands for balance, do so (Option 2). 
• Alternatively, exhale your arms into prayer hands behind your back, rolling your shoulders back, before bending (Option 3). If you cannot make prayer hands behind yourself, grab your elbows or forearms.

Repeat on other side.

From Mountain, exhale your right hand down as you lift your right foot behind yourself. Grab the inside of your right foot with your right hand, pulling until you feel a stretch. Keep your left arm and leg extended for Flamingo. Stand tall.

Bend forward from the hips, reaching long with your left arm, and lifting your right
knee as high as possible for Dancer.

• The more you reach forward and kick back at the same time, the better you can balance. 
• Make sure that your upper leg does not angle outwards. 
• Focus your eyes straight ahead on something that doesn’t move. 

Repeat on other side.

Flow through Vinyasa series from Mountain to Lunge. Inhale as you lower your right knee and the top of your foot to the floor. Exhale your hands flat on the floor to the inside of your left foot and lower your upper body forward until both elbows (or hands if elbows don’t reach) are on the floor for Lizard.

If you can, reach your left arm back and grab your right foot for a Quad Stretch Modification. After several breaths, sit back and straighten your left leg, bending over it for a Hamstring Stretch.

Return to Lunge, then flow through Vinyasa series and repeat on other side.

Seated Poses

Sitting with your legs extended in front on you, cross your left leg so that your left ankle rests
on top of your right knee. Place the sole of your left foot on the inside of your right elbow. Reach your left arm around the outside of your left knee and interlace your fingers for Rock the Baby (ok, also known as Akarna Dhanurasana, but try saying that three times fast). Sit up tall and straight and hug your leg to your torso.

Repeat on the other side.

Sitting with your legs bent in front of you, bend your right knee until your right foot touches your
seat. Place your left foot on the right side of your right knee. Your left knee will now point towards the ceiling. Sit up as tall as you can. Place your left hand next to your tailbone, fingers facing away, and your left arm around your right knee and hug your thigh to your torso for Sitting Twist.

• Inhale tall then exhale your abdomen to the right. 
• Inhale tall then exhale your chest to the right. 

Repeat on other side.

Lie on your back and extend your left arm, palm facing down. Place the palm of your right hand on the outside of your left knee and slowly exhale your bent left knee over to your right side. Keep your right leg straight and your left shoulder on the floor for Spinal Twist.

• Your left foot should be resting on the side of your right knee Fig 106. 
• Do not push your left knee to the floor, let gravity slowly bring it to the floor. 
• Release and relax. Breathe. 

Repeat on other side.

Yoga joke! Because it's called corpse pose! So I'm acting like I'm dead! *crickets* ... ok, moving on.

Start Corpse Pose by lying flat on your back on your mat. Your arms should be at your sides
with your palms facing up and your feet should be hip width apart. Breathe deeply for 3-5 minutes here.

• Close your eyes and melt into your mat. 
• Let any tension from your Yoga session, your day, your job or school, melt away. Slowly erase everything on the blackboard. Do not think about what you did earlier or what you need to do later -- no to-do list making (I am guilty of this!)

If you're a runner, do you also practice yoga? Would you like to see a core-strengthening yoga flow?