HMT: Days 7 & 8

HMT: Days 7 & 8

HMT: Days 7 & 8

Day 7 was 5K day! The 5K that I ran was Kaiser Permanentes First Annual Running of the Elk held in Elk Grove, CA. This race had a half marathon, a half marathon relay and the 5K.

Kaiser Permanentes First Annual Running of the Elk

Kaiser Permanentes First Annual Running of the Elk

I think I summed up my first 5K experience best when I Instagram’d a photo of me and my brother immediately after the race:

JR: #2913 (22:47:36; 8th place). Gordon: #1936 (22:43:00; 7th place).... One of the best experiences of my life. I know it's just a 5K (~3 miles), but there was more to it. There was a mental component to it that I didn't really expect. Within the first 5 minutes I was like "wtf did I get myself into?! This a pretty fast pace!! I don't think I could do this"... But then I just kept running... S/o to my brother Gordon for running this with me. This is my first of many races!! Thank you Lord for today and thank you Lord for the opportunity and the ability to participate in this. All of this is yours and I hope you enjoyed this race as much as I did. Happy Palm Sunday everyone!

"JR: #2913 (22:47:36; 8th place). Gordon: #1936 (22:43:00; 7th place).... One of the best experiences of my life. I know it's just a 5K (~3 miles), but there was more to it. There was a mental component to it that I didn't really expect. Within the first 5 minutes I was like "wtf did I get myself into?! This a pretty fast pace!! I don't think I could do this"... But then I just kept running... S/o to my brother Gordon for running this with me. This is my first of many races!! Thank you Lord for today and thank you Lord for the opportunity and the ability to participate in this. All of this is yours and I hope you enjoyed this race as much as I did. Happy Palm Sunday everyone!" - Instagram: iamjohnross

And if you have an Instagram, please follow me at: iamjohnross

Here are a few souvenirs from yesterday. Another thing I didn’t expect after my first official race: loving all the free stuff you get when you complete the race. I could see this becoming a big reason why I run; I’ve always loved collecting stuff. I can’t wait for my first medal!

Souvenirs from the 5K

Souvenirs from the 5K

Day 8 was a “Stretch and Strengthen” Day. So today I spent a good 30 minutes on the foam roller, SMRing my IT, my quads, my ADductors, my calves, and my piriformis. I also did a good amount of static stretches after my strength training. My strength training consisted of 2 back, 2 shoulder, and 2 tricep exercises…… oh yea, and 1,000 bicep curls.

"Oh, I can barely lift my right arm 'cause I did so many." - Ron Burgundy

"Oh, I can barely lift my right arm 'cause I did so many." - Ron Burgundy

And one last thing: I found out yesterday from my friend at Racing the States that Caballo Blanco was found dead yesterday. I don’t want to say too much other than this: thank you, Caballo, for inspiring me to run, but more importantly thank you for inspiring me to be a better human being. If you’ve never heard of him before, please take some time to read up on his life.

Caballo Blanco

Caballo Blanco

I hope all your weekends were awesome and I hope this week goes well for you all! Work hard! Cheers!

Half Marathon Training: Day 4 “Visualize Continually”

Half Marathon Training: Day 4

Half Marathon Training: Day 4

Today was a pretty good workout. I got to Crunch around 9:00, sat in the dry sauna for 5 minutes and did some SMR for my IT band and quads. I’ve come to love the ~20 minute foam roller session that I always have before my runs. It gives me some good time to take care of a few other things: think about how my day went, think about & visualize the run I’m about to do, check in on Facebook, look at Instagram photos, catch up on some Tweets, and listen to some good relaxing R&B music.

I read (in a book ;)) that one of the 12 steps to set and achieve any goal (step #11 to be exact) is to visualize your goal continuallyAnd that’s exactly what I am doing when I foam roll before my runs. I visualize myself with good form when I’m running, I visualize myself taking deep, controlled breaths, I think about how I will feel when I get tired and then I think about what I will say in my head to help keep me going. Visualizing my run, before my run, really does help me out.

 

Do you visualize your run before you run? 

 

My 4 mile run was pretty easy, I felt good, I was breathing well, my shoulders were relaxed and I finished the last mile in 7 minutes.

The strength training portion of todays workout almost didn’t happen! And here’s why: After my run, I went to the bathroom and sat on the throne for 10 minutes, and when I came out of the bathroom I headed straight for the exit. When I got to my car I was like “something isn’t right……. did I finish my workout?!?…… crap, I didnt!!” So I went back in the gym and took care of business and I’m glad I did.

 

I did some lunges, some hamstring curls, 2 chest exercises and 1,000 bicep curls,

Oh, I can barely lift my right arm 'cause I did so many.

"Oh, I can barely lift my right arm 'cause I did so many." - Ron Burgundy

I’m not going to post the sets and reps and weights I trained with, but I will say that I went pretty hard knowing that the next two days of this training program are rest days, HOLLER!

 

Cheers!