Sunday, January 31, 2016

Big Sur Marathon Training--Week 0

This week, I wrapped up my base building workouts and today I officially kicked off my marathon training for the Big Sur International Marathon. I didn't know what else to call the week before marathon training starts, so week 0 it is.

Big Sur Marathon Training Week 0

Like I did for Chicago, for Big Sur, I'm following a 12 week training plan. While Becky didn't develop this exact plan for me, I followed the plan she made for Chicago and tweaked it a bit. I reviewed my training plan with her, and made some adjustments based on her feedback. Right now, I'm feeling fairly confident that I've got a solid plan that will get me to the finish line intact.

That is if my plantar fasciitis behaves itself. I've gotten a ton of advice from everyone including my dad, who eventually became so frustrated when he had PF, he finally took a mallet to his heel. While that somewhat extreme solution worked well for him, I'm not so sure I want to try it on myself. Not that he hasn't offered to do it for me. What has seemed to work for me is the night splint aka my faux Strassberg sock, my Feetures compression sleeve (affiliate link), heel lifting, calf stretching, heat in the morning, and wearing shoes to work with a low (not flat) heel. I tried orthotics, but all they did was make me feel like I was 80 years old. Experiment=fail. I didn't like feeling old. I took the orthotics out of my running shoes and that's that. I'll use them in my work shoes for now.

So how did week 0 aka base building go down? Besides lots of yoga? The SweatPink #FlexandFlow yoga challenge continues, and I haven't missed a day! The challenge wraps up on February 5, and while I'll miss posting daily yoga poses, it's time to focus on the task at hand: the Big Sur Marathon. But you know there will still be yoga happening for me. I just won't bombard you with all my poses.

Monday: yoga class at the studio. This was an amazing class with one of my favorite instructors. She devoted the class to the full moon and we did moon salutations. She also introduced me to my new mantra, "Chill out or Burn out". Repeat as needed. Which I did all week.

one legged chaturanga
Pose of the day was one legged chaturanga
Tuesday: 4.55 miles easy in the hood. I was glad to be done. It was blustery and cold. 8:45m/m.

upward facing dog
Pose of the day: Upward facing dog
Wednesday: Mile repeats x4 on the treadmill. Last week I struggled with pacing, but this week was much better. I'm pretty sure my treadmill needs to be calibrated, because my splits were slower than I expected. I chose to focus on consistency and not pacing. Splits were 8:24, 8:16, 8:16, 8:34 (oops!). After I finished, I went to yoga for another studio class. The theme was hips and hamstrings. Perfect.

a cyborg doing headstand at the wall
Yogi's choice inversion--I chose handstand at the wall. I used superphoto to edit this. My face kind of freaks me out. I look like a cyborg.
Thursday: Cycling x 1 hour. Thanks to the magic of YouTube, I rode in Thailand. I promised Becky these rides would be all about endurance and this one pretty much was. There were a few "harder" efforts but nothing too taxing. The video itself was kind of a turd. The cyclist would randomly stop to wait for his friend to catch up. Meanwhile, I'm pedaling away, just staring at his tire. This happened several times. Dude, ever heard of hitting the pause button? Guess I got what I paid for. This really was the first video that disappointed me. Looks like it's back to Italy this week. Anyways, I rode 13.75 miles/1h.

post cycling lizard lunge
Pose of the day was lizard lunge. Felt great after riding. My ITB thanked me.
After that, I went to see Becky. She had me do some work on the GHD machine, reverse back extensions and traditional back extensions. Holy hamstrings! I did barbell cleans into a front squat followed by deadlifts, both with increasing weights. We finished up with some more hamstring exercises. And my foam roller got some attention that night.

Friday: rest. Pose of the day was tripod headstand. I have never done this version of headstand, and I had a nice surprise! You just never know what you are capable of, do you? What a great way to head into a long day at work. Pun completely unintended!

Tripod sequence
I was going to stay in half tripod, but my legs went up!
Saturday: 4 miles easy in the 'hood. The January thaw felt great! 8:45 m/m.

humble warrior
Pose of the day was humble warrior. I just love this pose.
Sunday: 8 mile "long run". This was my first long run since I ran that half marathon in November. It was 50 degrees, which felt great for January. Unfortunately, it was pretty gloomy out there. My foot felt pretty good most of the time but started to hurt towards the end. When I looked at my Garmin, it read 6.66 miles. Coincidence? I think not. Anyways, I finished up and stretched it out. 8:45m/mile
hero pose
Pose of the day was reclined hero pose. This is a great hip opener and quad stretch. Take it slow. And yes, my eyes are closed. A moment of quiet for me in the middle of a run. Reflecting on how great this pose feels and gratitude for my body that lets me do hard things.
It's been a pretty good week off the road too. Uneventful for the most part. How about you? Any of you yogis ever done moon salutation? Anyone else doing the SweatPink #flexandflow yoga challenge? It's the final week!

I'm linking up with Holly and Tricia for their Weekly Wrap! Check out what everyone else has been up to!



107 comments :

  1. Great job on your yoga poses. I kept saying I need to do yoga more, but decided to start with Pilates to build some flexibility first. My week was kinda meh, last week, so praying for more positive vibes this coming week!!

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    1. I don't do Pilates, so I don't know much about it. I love yoga because there are so many variations of the poses that you don't have to be flexible at all!

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  2. I'd like to do yoga with you sometime. I think you could teach me a thing or two! -M

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    1. I always like to say that I'm a student when I go to yoga! But I'm actually considering teacher training eventually.

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  3. I tried your chaturanga pose, that was fun! And that lizard one feels good on my IT band too. :)

    What does your dad mean that he took a mallet to his PF???

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    1. Exactly what it sounds like. He wacked himself in the heel. Said it hurt like he** but the PF went away. It's always in the back of my mind!

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    2. LOL!!!! If you decide to do it, promise to Vlog it???

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  4. The lizard lunge hurts. I am in worse shape that I thought.

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    1. I love the lizard lunge! It has nothing to do with being in shape. It's all about practice.

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  5. my trainer actually makes me do the lizard lunge before we lift as part of my stretching routine. He calls it "runners stretch" though ;) and it feels GOOD! I love all your yoga pics. I'm going to do the yoga challenge this week so i'll have to take some cues from you on how to commemorate my poses :) what a great week of workouts! you inspire me!

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    1. Doesn't it feel great? I love the lizard lunge. I can't wait to see your yoga pix!

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  6. I so wish I could be motivated to get back into yogi. For the life of me I can't and I don't know why. I have been loving all the creative yoga pictures of you and the bloopers as well you shared last week! So did you stop on the 6.66 miles? Thanks for linking up with us!

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  7. Oh my goodness, your yoga poses! You look so strong and intense! It must have taken a lot of work to build up to one-legged chaturanga. I need to add that to my list of yoga "to work on" items. Wasn't the warm weather this weekend fabulous? It made it much easier to get out there and knock out the miles. I am glad your foot held up for most of the run! LOL at the 6.66-mile marker. Life is funny that way, isn't it?

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    1. I have been described as intense! Yikes!

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  8. I am so impressed by your headstands. I still need to do them against a wall. I think if I practiced more consistently I would get better at them but I just don't incorporate them often enough. Im excited for you that you are getting back into training- hoping your PF leaves you alone!

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    1. I'm working up to handstand away from the wall. My coach swears that I will conquer it by the end of the year.

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  9. I can't do reclining hero to save my life. I'm getting better but my quads are still SO tight. It will be a while before I'm actually able to lie all the way back. I've loved all your yoga poses / pictures! Nice work on that challenge!

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    1. I've loved doing all the yoga poses! I didn't know I had it in me. Reclining hero is such a rewarding pose, if you give yourself enough time to open into it. This picture took about 5 takes. Then I just laid there because it felt SO good.

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  10. Chill out or burn out. I love that! I've really been enjoying all of your yoga photos. I don't yoga every day but even looking at other people doing yoga helps me find my little zen place for a moment. Were you able to get the time lapse app to work? I like the sequence with tripod to headstand!

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    1. I downloaded the app but I haven't tried it yet. I do well under pressure...and that's why I've left my iPhone to do the task! But I'm going to use it. As I work on handstand, I'll need more than 10 seconds!

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  11. Ouch! That reclined hero pose makes me hurt just looking at it which probably means I need to get stretching! You pictures all look really cool. Love how the wall and you pants blend together in your handstand pose.

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    1. I absolutely love that reclined hero pose. It's so hard, yet so rewarding. You can actually experience your hips opening up, if you're patient. I can hardly believe that I can lay all the way back!

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  12. Those are some great yoga shots! I've been doing yoga a bit more, but nothing that's worth photographing!

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    1. I doubt that! Yoga makes for some really great photos!

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  13. I am loving all of your yoga. I never tried heat in the morning for my foot that's an idea. Hope it holds out for you and Big Sur. Have a great week

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    1. The heat really helps loosen up my feet. I've been doing this for a long time. Hope the foot stays calm for the next 12 weeks!

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  14. Your Dad hit his foot with a mallet? Ouch! I hope you don't have to resort to that. Your photos always have such interesting colors and textures. I'm sure there is a word for that. Composition? You had a great start to your marathon training. I can't remember the last time I ran a pace than started with an 8. I surely couldn't call it easy in my current state. So, I'm envious! Hope you have a great week #1 of training. Thanks for linking, Wendy!

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    1. I've been having fun with all the photo filters! Otherwise my photos would be dull, dull, dull!

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  15. How long do you typically hold a pose? I don't do yoga although I am trying to hold stretches longer and really give my hamstrings some love.
    That pain..ugh...it is crazy what pain will make a person do, I watched my dad (he was a country boy) pull his own tooth when I was in middle school. I vowed to get to a doctor before I ever hurt that bad. You know that PF pain can go as fast as it shows up, you are due for some relief, I hope it comes your way.
    I found the gel heel pads worked better than the full foot orthodics.

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    1. Becky and I were talking about heel pads--we're going to see how it goes without anything right now. Naked!

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  16. Your yoga poses and pics are amazing!! I'm still a work in progress...on both counts LOL

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    1. Idk about that--you seem to be doing just fine! :D

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  17. I love moon salutations! The one-legged chataranga would be so tough! Glad you've finalized your training plan. Starting training is so exciting!

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  18. I am really learning to love yoga. It's been a big part of my self-improvement strategy and has helped me with my transition out of the corporate world. And holy cow it really does make you strong! Looks like you had a great week - can't wait to follow along your journey to Big Sur! -C

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    1. No kidding that yoga makes you strong! People focus more on the flexibility component but you really get both with yoga.

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  19. You are bad for me because I read this and think: OK if I just did what she did I could run a marathon <3

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    1. You totally could. Seriously, if I can run a marathon, anyone can. I'm the biggest wimp.

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  20. Your yoga photos are beautiful! I always love looking at yours :) Hooray for kicking off your marathon training, I send you lots of strong vibes for a healthy training cycle!

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  21. You reminded me to practice doing two things more than I do: More Yoga and more foam rolling!!!
    Looks like week 0 is off to a great start. Isn't this weather crazy?! This morning it is 50 degrees and I live in Vermont! Have a great week!

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    1. I'll take these warm temps for January!

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  22. You instagram yoga pictures are soooo cool! The filter you use is beautiful! Hope that PF behaves. Such a pain!

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    1. You aren't kidding! I'm doing the best I can to keep it quiet.

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  23. Best of luck as you start your Big Sur training this week. I'm also starting a new training cycle this week, for my next half marathon. I'm sure that all of that yoga has done a great job helping you to "train" for your training plan.

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    1. The yoga has been such an integral part of my running for years. I'm enjoying being able to show some of the poses!

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  24. You are amazing. So jealous that you can do those poses. I am so not flexible and all the hardware in my ankle makes yoga difficult. I do like and should do it more.

    Looking forward to following your training. You will rock this one!!

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    1. I'm really not all that flexible but I"ve been at it so long, I guess my body just gives in!

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  25. Captivating photos! Awesome inversions!I did a yoga off a DVD yesterday revealing the work I need to do to improve my balance. Sending you good vibes that your PF stays quiet throughout your entire training cycle.

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    1. Balance is the one thing I need to work on. I think its mind over matter for me. I need to focus more.

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  26. I'm very excited to see how your training goes for Big Sur! I will miss seeing all your badass yoga poses, you know the last one is my favorite! I'm really thinking I need to do some indoor cycling, I keep hearing how it's great cross-training for runners!

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    1. I've really enjoyed riding my bike this winter!

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  27. YUS! Talk about rocking the hell out of week zero! WOOOOO!

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  28. Love all of your yoga poses! I'll miss seeing them when you stop posting! I need to try doing a headstand, it looks so cool but I don't think I can get my legs up. We'll see. Looks like you are off to a great start for your Big Sur marathon training!

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    1. I personally think those inversions are more about confidence than athleticism. It's really scary going up the first couple of times, but it does get easier.

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  29. Crushin' it on week 0! I'm looking forward to following your Big Sur journey. I hope to do that race one day!

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    1. I hope this week gave me the momentum I need heading into training!

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  30. We used to say that my mom could use a mallet to the head when she would get worked up. Mallets seem to work for most things.

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  31. Oh, Big Sur - one of the prettiest places along the Coast. It will be fabulous!

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  32. I'm flexin' I'm flowin'. I wish I was Big Sur'in. :D

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  33. Loved seeing your yoga poses on IG this week. Hope your PF gets better. Boo.

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  34. Plantar fasciitis totally sucks! I have mild PF in both feet--until one decides to flare up; they take turns! Yoga definitely helps! I also roll my feet out with one of those little "Foot Rubz" balls--totally works! Anyway, good luck with training; love your yoga pics!

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    1. I have a Rubz ball! It's my best friend, next to my night splint.

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  35. What a great week of pictures! You cannot get enough yoga, that is my story and I am sticking to it! Maybe when we meet next month you can share some selfie pointers with me! :) Week 0 sounds like a great week to me, enjoy week one!

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  36. LOL at week 0! I hope your PF cooperates! I know you have probably gotten tons of advice and crazy tips for healing it up, but have you tried alternating between hot and ice baths? When mine flares up, I rotate between the two at 10 seconds at a time until the arch of my foot starts throbbing. Allegedly, it helps stimulate the flow of oxygenated blood which is what repairs the fascia. It's been a great solution for me.

    Best of luck with your training! Big Sur is on my list and I can't wait to hear how it goes!

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    1. Sounds painful! but desperate times call for desperate measures! Thank you!

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  37. woah. you are rocking those poses. Good luck with Big Sur!

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  38. Your pictures look so cool! I'm excited to follow along as you train for the marathon! I hope your foot gets better and doesn't bother you during training!

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  39. Great job last week! Hope the PF behaves! Love your yoga photos!

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    1. One week left of the yoga challenge...I'm going to still do yoga but I need to focus on my race training.

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  40. I'm excited to see how your training goes for Big Sur! Love the yoga posses! You make all of those yoga poses look so seamless and easy!

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    1. Well thank you! I do enjoy my yoga--I think it has really enhanced my running!

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  41. seriously impressed with your yoga poses! Hope your PF improves. Good luck with marathon training.

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  42. I want to be able to bend like you! I look pretty ridiculous when I try to stretch like that!

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    1. I'm not as bendy as you think! Certain poses are really hard for me! Those are the ones I should be working on!

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  43. I have loved watching your yoga poses and the challenges on Instagram! You always inspire me!

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    1. It's been fun doing them and trying to be creative!

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  44. Great job on your training runs! Super impressed on the Yoga, that is one thing I've never tried, mostly because I am the least flexible person out there, LOL But you make it look so easy, jealous!

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    1. I'm not that flexible either, which is why I do yoga!

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  45. A MALLET?! Gah!!!!! That sounds horrible!!!! So in less extreme suggestions... have you tried rolling "hard" with a golf ball? I'm sure you have but just in case you haven't, that's what helped me the most. And also toes pose. I think I mentioned that to you before. But definitely check into those two things if you haven't already.

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    1. I had shockwave therapy the last time I suffered from PF--I looked at it as a breakdown of my dad's mallet treatment--he just took the whole dose at once!

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  46. I hate my PF but I cannot imagine taking a mallet to it - Wow!!

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    1. I've considered it. The pain can be excruciating! Luckily the stretching and night splints have been helping a ton.

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  47. You're my idol. Seriously. This is amazing! And I love the pictures. One day I will run a marathon...one day

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    1. You will! I didn't do long distances until my boys were in grade school and I actually had some free time to train!

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  48. Great start to your marathon training! Your yoga poses are awesome,mi have to get back into yoga!

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    1. This yoga challenge always reminds me of how much I love it and need it!

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  49. I've enjoyed seeing your yoga poses on IG. Great job with the yoga challenge. I look forward to following your training for Big Sur! I hope your PF pain improves during your training.

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  50. My goal this is year to do more yoga, and so far I've been good about it. I can't hit the handstands or advanced poses, but the stretching always feels good.

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    1. My favorite poses are still the stretching poses. Today, my instructor asked us to throw out the name of a pose we wanted. I picked triangle. We did all kinds of variations. Felt so good!

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  51. wow you look so strong in your yoga pic - #goals. I love that mantra too...will be repeating that to myself this week bc I have been swamped and stressed!

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    1. I have just been loving yoga lately. This yoga challenge really awakened something in me!

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  52. I've been loving your yoga poses. I went to my first studio yoga class in like 3 months today and wow, if you don't do it you totally lose it! That was painful. Hoping I can stay consistent but not sure I can afford to go to the studio. I have a really hard time relaxing enough at home to do a full video. So not sure what to do. Yay for Big Sur! So excited for you!

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    1. You just have to do what you can. That's the best part of yoga. Any yoga is better than none!

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