30 minutes run and Wildwood Trust

The day started with a 30 minute run. As I have started to record only the actual running, instead of the warm before and after, I forgot to press start on my Strava and missed the first 10 minutes! 

Thankfully MyZone was recording it all.  My legs felt heavy as I could feel the hills we climbed at Knole Park.

Found a cool down video that I like. It is by James Dunne who I have been using the last few times on my warm up. He has a lot of useful other videos as well. 

Warm up:

Ankle Rocks × 10 

Hip Mobility × 10 

Ankle Pumps × 30s

Trunk Rotation Knee Drives × 20

https://youtu.be/sfF4f-QGRn8

Cool down: 

Cool down after running

How to stretch after running - Quads Stretch x 30 secs

Hip Flexor Stretch (with Adductor variation) x 30 secs

Hamstring Stretch x 30 secs

Glute and Piriformis Stretch x 30 secs

Lower Back Rotation Stretch x 30 secs

Cobra Stretch & Childs Pose for Lower Back Stiffness x 30 secs

https://youtu.be/GerCJ1gBbLw 

I missed Body Pump, Balance and Circuits but I had a lovely weekend.  Tommy and I went to Wildwood Trust. We were lucky as we got to see all three bears, two were meant to be hibernating but could smell the food for the bear cub, who was moved from Port Lympne because his mum rejected him. Unfortunately I couldn't get any good photographs of the bears.

This week's plan: 

Monday: Rest Day

Tuesday: 35 minutes run

                 Body balance 

Wednesday: Body pump and body balance

Thursday: 45 minutes run

Friday: Rest day

Saturday: 35 minutes (optional)

Sunday: 60 minutes (walking and jogging)