This past week was pretty rough. This is the first time I bailed on the ritual full moon century at mile 82, my little feet were so damn frozen. So I'm going to be focusing on recovery and mind-work this week. As I type this, there is a snowstorm that has blanketed this part of the earth with a generous foot and half. This will also shape how my week looks tremendously. I hope the snow stays long enough to get few good snow play days in there.
Onward and Inward! Here's this week. If you know of any good 10-15 min stretches that you like, please link them in the comments. I'd love a little variety in my stretches.
15 min stretch (x2)
WEDNESDAY FEB 3
30 mile ride
THURSDAY FEB 4
50 mile road ride
FRIDAY FEB 5
10k trail run
SATURDAY JFEB 6
Group ride with the Nutmeg Country Wheelers
SUNDAY FEB 7
Yoga + Core exercises
MONDAY FEB 8
Yonten's (the Aquarian Peacemaker) 5th birthday!
rest + cake
TUESDAY FEB 9
25 mile sprint ride
I do not have a link to this stretch, but my teacher taught me a great way to expand the intercostal muscles to encourage deeper breathing. It has helped me immensely with deeper breathing and lowering anxiety. I’ll do my best to keep it short and simple here:
From a standing position, raise your arms above your head, relaxing the shoulders down your back. Square the hips and clavicle forward. grad your left wrist with your right hand and slowly begin to let your upper body and arms lean to the right, stretching the left side of your body. Breathe deeply into your left rib cage. Stay here for 5, deep breaths. From here, maintaining your “crescent” shape, turn your sternum towards the ground so that you are feeling more stretch into the back side of your rib cage. Do not let your hips become lopsided here, keep them square to the front of the room! Stay fro 5 breaths, then, twist your sternum towards the ceiling, stay for five breaths and breathe into the front side of your rib cage. Return to your neutral crescent shape, then slowly come back up to a standing position with your arms above your head again. Swap wrists and repeat this on the opposite side.
I hope this feels good for you and aids your training!
As a local nutmeger living down in the wonderful city of New Haven. I find that I often yearn for the joys of the woods and the trails.
How does one join in on this
Nutmeg country wheeling?
Thanks for sharing your plan! I’ve been doing this yoga video for months after runs and it always feels great
I signed up for FitOn, a website w free exercises, stretches, weights etc!