tag:blogger.com,1999:blog-9051969721816652232024-03-12T20:29:37.312-07:00Runnergirl TrainingFitness, Running & Nutritionrunnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.comBlogger485125tag:blogger.com,1999:blog-905196972181665223.post-45109966087698095652020-02-28T13:41:00.000-08:002020-02-28T13:41:47.225-08:00Diastasis Recti Help!<div dir="ltr" style="text-align: left;" trbidi="on">
Diastasis recti is a separation of the rectus abdominis muscles. It can happen during pregnancy or delivery. It can often leave someone looking pregnant for months or years after delivery.<br />
<br />
<a name='more'></a>If your doctor, physical therapist or personal trainer has evaluated your abdominal muscle separation you can do specific exercises to help repair the damage. You might be able to correct the separation a little or near fully but everyone’s body is different. You also want to avoid typical abs exercises like crunches, sit ups, planks, etc that primarily work the rectus abdominis muscles which will further cause problems to diastasis recti.<br />
<br />
A starting exercise after being diagnosed with diastasis recti is to lay flat on your back with knees bent and feet flat on the floor. Exhale and then make continued small exhales as you concentrate on pulling your bellybutton towards your spine. Hold for a second or two when the muscles are contracted. Inhale and begin again. Work up to 10 minutes a day.<br />
<br />
The point of this exercise is to not work the upper abdominal muscles (think 6 pack muscles) but to focus on the transverse abdominis which is a deep abdominal muscle group.<br />
<br />
Measure your waist circumference weekly to see progress. You should see a decreasing measurement over several weeks.<br />
<br />
There are progressions that you can do by raising your bent knees and slightly extending one leg at a time as you continue exhaling.<br />
<br />
I hope this exercise helps you in treating diastasis recti. It takes time (sometimes weeks or months) but you should see some progress with decreasing waist circumference.<br />
<br />
<br />
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-52319916898193679872020-02-12T14:22:00.000-08:002020-02-12T14:22:24.901-08:00Through The Fog of Life<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-RjkJH0CkOQk/XkR1701VXoI/AAAAAAAAE9M/HDdC8geWq7UGGC-kU3qc-otKYaSO1lEwACLcBGAsYHQ/s1600/4090243E-E374-4B05-836F-F9F711667353.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Postpartum after baby workouts " border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://1.bp.blogspot.com/-RjkJH0CkOQk/XkR1701VXoI/AAAAAAAAE9M/HDdC8geWq7UGGC-kU3qc-otKYaSO1lEwACLcBGAsYHQ/s200/4090243E-E374-4B05-836F-F9F711667353.jpeg" title="" width="200" /></a></div>
<br />
<br />
Postpartum life is different than any other phase of life that I’ve experienced. Nothing about life seems the same as pre baby. A lot of that is ok....a lot of isn’t ok.<br />
<a name='more'></a><br />
<br />
I went through a lot of fertility drugs and surgeries to finally become pregnant with my daughter (who is now 16 months old). I had pre eclampsia at 38 weeks and was induced for 3 days and finally had an emergency c-section in the middle of the night. It was a traumatic birth. I was also in the hospital for a week and very sick with pre eclampsia. For several months after going home I had scary blood pressure health issues that brought me in and out of the hospital, calling 911, multiple dr appointments and then brought on postpartum anxiety and depression. I was able to stop the medication for blood pressure, return to a low key exercise program and try to get my body healthy. I was diagnosed with endometriosis right before I started IVF and it came back with a vengeance, I believe after being put on medication that made it worsen. After seeking out several experts, I was finally changed to a new medication that should provide some relief after a few months. I have a registered dietitian, changed to many workout plans and lifestyle habits but have still been left with a postpartum body greatly affected by IVF hormones, postpartum problems (diastasis recti, etc) and unable to shed any weight.<br />
<br />
My daughter is the light of my life. She looks like my mom (who I lost to cancer in 2013) and fills me with hope for living life.<br />
<br />
We were in a car accident in September 2019 and thank God my baby was ok. I suffered a traumatic brain injury and still receive treatment for its effects. I deal with the aftermath in my brain functioning every day and pray my brain will heal with time and treatment.<br />
<br />
No one prepares you for postpartum life. My body isn’t even remotely the same. It does not respond the same to various diet plans from my dietician, to exercise or to daily life. I’ll forever be grateful for my child and the ability to bring her into the world. That being said, I feel like part of me is gone and I don’t know if I can ever get back the high level of health that my body used to embody. Fitness and health are my degrees, passion and life ambitions for decades of my life. It’s a life change to not have that presently and I hope and pray I will again in the future. I’m so grateful for my baby though!! She’s my world! <3<br />
<br />
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-52756957549094079232019-03-18T10:27:00.001-07:002019-03-18T10:28:51.587-07:00Product Review - Novo Renew<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-e1AWJCiBQDc/XI_RWgd8zNI/AAAAAAAAE6k/uuLc2tkF73Ut4EnIqS2axAL3DGF_rgPWACLcBGAs/s1600/Optimized-supplement4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="novo renew joint supplement running athletics athletes recovery pain" border="0" data-original-height="450" data-original-width="600" height="300" src="https://1.bp.blogspot.com/-e1AWJCiBQDc/XI_RWgd8zNI/AAAAAAAAE6k/uuLc2tkF73Ut4EnIqS2axAL3DGF_rgPWACLcBGAs/s400/Optimized-supplement4.JPG" title="" width="400" /></a></div>
<br />
<br />
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">Novo Renew is an all natural joint rejuvenation supplement made to repair joints, muscles and tendons. Exercise routines can leave the body depleted and that’s why it is important to provide adequate nutrition to allow the body to recover.</span><br />
<br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">Novo Renew works naturally with the body to provide restoration and the ability to optimally recover and function. It decreases the level of inflammation naturally to allow true recovery.</span><br />
<span style="font-size: xx-small;"><span style="background-color: white;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-7oywiTIgSmA/XI_TPIVdEBI/AAAAAAAAE68/n5u4ETSwiKUfCxmS3kK9Y3CuN54MFR6WQCLcBGAs/s1600/Optimized-supplement2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="novo renew joint supplement running athletics athletes recovery pain" border="0" data-original-height="450" data-original-width="450" height="320" src="https://2.bp.blogspot.com/-7oywiTIgSmA/XI_TPIVdEBI/AAAAAAAAE68/n5u4ETSwiKUfCxmS3kK9Y3CuN54MFR6WQCLcBGAs/s320/Optimized-supplement2.JPG" title="" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-size: xx-small;"><span style="background-color: white;"><br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" /></span></span>
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">Ingredients include collagen, vitamin d, bromelain, MSM and rutin among several other beneficial supplements. These work as tools to allow the body to heal and repair the damage from repeated exercise sessions. Once the body has been replenished many fitness factors improve including joint range of motion, muscle flexibility and a decrease in inflammation.</span><br />
<br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">Another unique factor about Novo Renew is how it provides an electron with their antioxidant to remove the metabolic waste that accumulated from exercise. As a result you feel more energetic and able to move with less encumbrances of stiff and painful joints and sore muscles.</span><br />
<br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">Novo Renew provides joint paint relief without the damage of using NSAIDS. They can cause problems to the liver or stomach. Also, if you have a bleeding disorder you should avoid them as well. This is a great way to have pain relief without causing damage to your body.</span><br />
<br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">Personally, I have IBS and am not able to take NSAIDS for pain as it causes severely painful flare ups. I am thrilled to find a supplement that addresses a variety of needs.</span><br />
<span style="font-size: xx-small;"><span style="background-color: white;"><br /></span></span>
<span style="font-size: xx-small;"><span style="background-color: white;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-RsFJQEUIyWo/XI_SQVUIpnI/AAAAAAAAE60/HACYrdd1rRMAmhE9Plh3je8dBy02ivtFgCLcBGAs/s1600/Optimized-supplement1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="novo renew joint supplement running athletics athletes recovery pain" border="0" data-original-height="600" data-original-width="450" height="320" src="https://2.bp.blogspot.com/-RsFJQEUIyWo/XI_SQVUIpnI/AAAAAAAAE60/HACYrdd1rRMAmhE9Plh3je8dBy02ivtFgCLcBGAs/s320/Optimized-supplement1.JPG" title="" width="240" /></a></div>
<span style="font-size: xx-small;"><span style="background-color: white;"><br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" /></span></span>
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">There are a flood of supplement companies and products on the market today. It is daunting to even know where to begin to look to find a supplement to meet your needs.</span><br />
<br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">Novo Renew is a product of Runners Nutrition. They are a small company who is driven to help runners and other athletes have the best quality supplements to fuel and recover their workouts.</span><br />
<br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">It is a relief to find a supplement that helps with joint pain. As an avid runner for 20+ years I have aches and pains that can sometimes hinder my running. I appreciate a supplement that helps keep runners moving in the right direction.</span><br />
<br style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;">Check it out for yourself with a 40% off and free shipping coupon code of RUNNERGIRL40 at www.novorenew.com. </span><br />
<br />
<br />
<span style="font-size: x-small;">I received 2 bottles of Novo Renew in exchange for my honest opinion and review. No other compesation was provided. All statements are my own and from my personal experience.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">As always, talk to your doctor before starting any supplements.</span><br />
<br />
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-265133243349536412019-03-18T10:27:00.000-07:002019-03-18T10:27:25.771-07:00I'm Back!<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-vPgQrewSjfw/XI_TycQqDmI/AAAAAAAAE7E/Pk_tHMftJVMXvCpkSYSO_xc4VMIjXLS3gCLcBGAs/s1600/Optimized-imbackbaby_blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="pregnancy running exercise IVF infertility postpartum pre eclampsia" border="0" data-original-height="450" data-original-width="449" height="320" src="https://2.bp.blogspot.com/-vPgQrewSjfw/XI_TycQqDmI/AAAAAAAAE7E/Pk_tHMftJVMXvCpkSYSO_xc4VMIjXLS3gCLcBGAs/s320/Optimized-imbackbaby_blog.jpg" title="" width="319" /></a></div>
<br />
So......it has been a while since my last blog post. I have been quite busy with little things like IVF (infertility treatments to conceive), pregnancy, a move across country, pre-eclampsia, delivery and postpartum health ups and downs.<br />
<br />
Thanks to God for His grace to see me through each step of a difficult time. Baby and myself are doing well now and that is what matters!<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-4276254950604058522018-06-09T07:54:00.000-07:002018-06-09T07:54:34.285-07:00Disney Cruise Ships Comparison - Disney Dream vs Disney Wonder<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-xaaXlA3wHiY/WxvexjYm_xI/AAAAAAAAE28/77vTvKSFqKUoeraYaqQCOFeu9WWcrppjACK4BGAYYCw/s1600/disney_cruise_ships_comparison.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="596" src="https://2.bp.blogspot.com/-xaaXlA3wHiY/WxvexjYm_xI/AAAAAAAAE28/77vTvKSFqKUoeraYaqQCOFeu9WWcrppjACK4BGAYYCw/s640/disney_cruise_ships_comparison.jpg" title="" width="640" /></a></div>
<br />
<br />
I have taken 3 Disney cruises up to now and 2 of them went to their private island Castaway Cay that included a 5k race. This vacation is the something I never thought would be possible but am so grateful to be able to work hard to enjoy. :) The second time I visited Castaway Cay was on a Disney cruise out of Port Canaveral. See my review below!<br />
<a name='more'></a>The first Disney cruise where I visited Castaway Cay left from Galveston, TX and was on the Disney Wonder, one of the smaller ships. The second time that my Disney cruise visited Castaway Cay it was on the Dream, one of the larger ships. There were some differences from being on the larger Dream compared to the smaller Wonder.<br />
<br />
<br />
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-10yEzgSHxgI/WxvfR5zg9pI/AAAAAAAAE3I/pcFH486R218PBwBIii3EG8mtOge4gLCTgCK4BGAYYCw/s1600/disney_dream.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="275" src="https://1.bp.blogspot.com/-10yEzgSHxgI/WxvfR5zg9pI/AAAAAAAAE3I/pcFH486R218PBwBIii3EG8mtOge4gLCTgCK4BGAYYCw/s400/disney_dream.jpg" title="" width="400" /></a></div>
<div style="text-align: center;">
Disney Dream cruise ship at Castaway Cay</div>
<b><br /></b>
<b>Disney Dream</b><br />
Pros:<br />
Aqua Duck waterslide<br />
Hot tubs in the spa<br />
<br />
Cons:<br />
Crowded all over the ship<br />
Kids used the adults only pools<br />
Foot traffic through the adults only area (no longer feels adults only...at all)<br />
More crowded 5k race<br />
Crowded at Castaway Cay island<br />
<br />
<br />
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-M8o4R9sWbS8/WxvfeG1ZLGI/AAAAAAAAE3Q/lSivW1kXieIyDxevvsvMl7EMQqxZtjclgCK4BGAYYCw/s1600/disney_wonder_cruise_ship.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="360" src="https://3.bp.blogspot.com/-M8o4R9sWbS8/WxvfeG1ZLGI/AAAAAAAAE3Q/lSivW1kXieIyDxevvsvMl7EMQqxZtjclgCK4BGAYYCw/s400/disney_wonder_cruise_ship.jpg" title="" width="400" /></a></div>
<div style="text-align: center;">
Disney Wonder cruise ship at Ft. Lauderdale</div>
<div style="text-align: center;">
<br /></div>
<b>Disney Wonder</b><br />
Pros:<br />
More exciting & elaborate Pirate Night deck party<br />
More adults areas<br />
Less crowded 5k race<br />
Not crowded at Castaway Cay island<br />
<br />
Cons:<br />
No adult waterslide<br />
<br />
<br />
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-K17HMOQc14U/WxvhXr_jUOI/AAAAAAAAE3s/mQ8z24c14cwjqlmQvpp9BR8gHfEsskAxgCK4BGAYYCw/s1600/castaway_cay_dining.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="277" src="https://3.bp.blogspot.com/-K17HMOQc14U/WxvhXr_jUOI/AAAAAAAAE3s/mQ8z24c14cwjqlmQvpp9BR8gHfEsskAxgCK4BGAYYCw/s400/castaway_cay_dining.jpg" title="" width="400" /></a></div>
<div style="text-align: center;">
Castaway Cay dining area at Serenity Bay (adults area)</div>
<br />
All of the Disney cruise ships are amazing at handling food allergies. When you first board the ship find the dining staff table and let them know of any food allergies or special diets. They take great care to ensure every guest has a magical dining experience regardless of food allergies or special diets! It is so nice to have a positive experience when you have to eat a special diet away from home!<br />
<br />
The night before your cruise sails to Castaway Cay let your server know what you would like for lunch if you have a special diet. Your special food will be delivered to the island and they will let you know where to pick it up (most likely the main dining area called Cookies BBQ at Castaway Cay).<br />
<br />
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-kzZlLz0m8_o/WxvhrB8xhzI/AAAAAAAAE34/BcKqJrRrDAYeuWbs_lA9DS1xGco4SqkBgCK4BGAYYCw/s1600/castaway_cay_5k_medal.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="400" src="https://3.bp.blogspot.com/-kzZlLz0m8_o/WxvhrB8xhzI/AAAAAAAAE34/BcKqJrRrDAYeuWbs_lA9DS1xGco4SqkBgCK4BGAYYCw/s400/castaway_cay_5k_medal.jpg" title="" width="305" /></a></div>
<br />
The Disney cruises that stop at Castaway Cay offer a 5k race. It is unofficially timed by a giant clock at the start/finish line. This is a low key race and very hot! If you are interested in the race make sure to sign up when you board the ship at the Guest Services desk. The race tends to fill up quickly so sign up right after boarding the ship. You will receive a ticket that will allow your entry. There is no fee for the race. Kids ages 12 years old and up are allowed to participate. Kids younger than 12 years old will need to be dropped off at Scuttle's Cove (at Castaway Cay) or the nursery on the ship.<br />
<br />
The night before sailing to Castaway Cay the Disney cruise Personal Navigator newsletter will be delivered to your room and let you know where to meet the next morning on the ship for the race. Unless you plan to go back to the ship after the race bring a bag with everything that you will need for the day at Castaway Cay. At the race start/finish line there is a giant crate box where everyone participating in the race may leave their bag. There are restrooms near the start/finish line where you may easily change out of your workout close and into your swimsuit. There are not showers at that restroom but other restrooms have outdoor shower spots where you may rinse off sand and sweat.<br />
<br />
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-AnlHIUVc8ko/WxvmEMAjhyI/AAAAAAAAE4E/lDgnO_4aItcOuNzshASjJDYGEOaFm5gCgCK4BGAYYCw/s1600/castaway_cay_race_course_1.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="400" src="https://1.bp.blogspot.com/-AnlHIUVc8ko/WxvmEMAjhyI/AAAAAAAAE4E/lDgnO_4aItcOuNzshASjJDYGEOaFm5gCgCK4BGAYYCw/s400/castaway_cay_race_course_1.jpg" title="" width="318" /></a></div>
<div style="text-align: center;">
Castaway Cay5k race course</div>
<br />
The Castaway Cay 5k race is very low key and without a lot of fanfare. There are runners and walkers so don't feel pressured to be a top notch runner to participate. By the time you leave the ship and walk a sizable distance from the ship to the start/finish line it will be quite warm and humid. I have done this race in December and it is still very warm and humid.<br />
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-3A60z45A3is/WxvmpD5Yw2I/AAAAAAAAE4c/AYPbLJeHSLc-G_AwVFTehzp2wSPdO8bjACK4BGAYYCw/s1600/castaway_cay_course_3.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="400" src="https://2.bp.blogspot.com/-3A60z45A3is/WxvmpD5Yw2I/AAAAAAAAE4c/AYPbLJeHSLc-G_AwVFTehzp2wSPdO8bjACK4BGAYYCw/s400/castaway_cay_course_3.jpg" title="" width="307" /></a></div>
<div style="text-align: center;">
Castaway Cay 5k race course turn around point</div>
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-Y3lHn5cC9u4/WxvmT8624eI/AAAAAAAAE4Q/yPLSuo5K9EgeM83ChjFoqcqnCkhGzgdSgCK4BGAYYCw/s1600/castaway_cay_course_2.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="400" src="https://3.bp.blogspot.com/-Y3lHn5cC9u4/WxvmT8624eI/AAAAAAAAE4Q/yPLSuo5K9EgeM83ChjFoqcqnCkhGzgdSgCK4BGAYYCw/s400/castaway_cay_course_2.jpg" title="" width="375" /></a></div>
<div style="text-align: center;">
Castaway Cay 5k race course on the runway</div>
<br />
I recommend bringing a hat, and sunscreen. The course is a paved path set within dense topical-like brush. There are several places to grab water along the course. Part of the course will have you on a old, long runway in the direct sun. When you cross the finish line note your time on the giant clock at the finish line. It isn't recorded anywhere so make a mental note of it if you care. :)<br />
<br />
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-z4Y5rnRjV_k/Wxvf_2skxZI/AAAAAAAAE3g/YA8-_VEtUkswaMOwyRcDZ6r7nDDWRO7eACK4BGAYYCw/s1600/diney_dream_2.jpg" imageanchor="1"><img alt="Disney cruise ships comparison Disney wonder Disney dream castaway cay 5k race food allergies special diets nutrition family vacation" border="0" height="276" src="https://1.bp.blogspot.com/-z4Y5rnRjV_k/Wxvf_2skxZI/AAAAAAAAE3g/YA8-_VEtUkswaMOwyRcDZ6r7nDDWRO7eACK4BGAYYCw/s400/diney_dream_2.jpg" title="" width="400" /></a></div>
<div style="text-align: center;">
Disney Dream cruise ship at Castaway Cay</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
You really can't go wrong with taking any of the Disney cruise ships! They all offer a very magical experience and I have enjoyed my Disney cruises so much! I highly recommend taking a Disney cruise! I am already dreaming of the next one!<br />
<br />
<br />
I was not asked to write this review, this is not a sponsored post and I personally paid for each of my Disney cruise trips. I received no compensation for writing this post.<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-56219469314076587312018-02-22T11:50:00.002-08:002018-02-22T11:50:54.804-08:00Ways to Increase Hydration<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-M5OfrTacVq0/Wo8el6KXALI/AAAAAAAAE2k/WSImYcSGPkMK69jWu0fTvCIy8NjOVBdNACK4BGAYYCw/s1600/ways_to_hydrate_hydration.jpg" imageanchor="1"><img alt="hydrate IBS natural hydration how to increase hydration ways to hydrate exercise running fitness athletes how much water a day" border="0" height="568" src="https://4.bp.blogspot.com/-M5OfrTacVq0/Wo8el6KXALI/AAAAAAAAE2k/WSImYcSGPkMK69jWu0fTvCIy8NjOVBdNACK4BGAYYCw/s640/ways_to_hydrate_hydration.jpg" title="" width="640" /></a></div>
<br />
<br />
written by runnergirl training<br />
<br />
<br />
Sometimes it can be a struggle to stay hydrated. When exercising it is really important to have a high fluid intake. Check out the following suggestions on easy ways to increase your hydration!<br />
<a name='more'></a><br />
To find out how much fluids you need to be drinking a day take your body weight in pounds and multiply by 0.5. Then also take your body weight and multiply by 1. That will give you the low and high ranges for ounces per day. For example, a 150 lb person would need 75-150 ounces per day of fluid intake.<br />
<br />
If you are exercising or the weather is warm you will need to stay on the upper end of the hydration range from the above calculations.<br />
<br />
Sometimes it can be a challenge to remember to adaquately hydrate. Water is better than sports drinks unless you are exercising for over an hour. The following are a few easy ways to increase your fluid intake.<br />
<br />
<b>Fruit</b><br />
Fruit is an excellent source of hydration, minerals and fiber. Fruit such as mango, watermelon, pineapple, oranges and peaches have high water content. Sprinkling a few servings of fruit throughout your day will easily boost your hydration level.<br />
<br />
<br />
<b>Electrolyte Drinks</b><br />
This can be a tricky way to hydrate. You have to read the labels and avoid products that have high sugar, artificial sweeteners, artificial colors and other unhealthy ingredients. The brand pictured above is the only brand I could find that does not have artificial sweeteners or any ingredients that aggravate IBS.<br />
<br />
<br />
<b>Flavored or Carbonated Water</b><br />
Flat water can quickly become boring. Make your water more interesting by adding fruit or carbonation to enhance the flavor. If purchasing a fruit flavored or carbonated water again read the labels to avoid excess sugar and artificial ingredients. Adding your own fruit or carbonation allows you to avoid unwanted ingredients.<br />
<br />
<br />
<b>Carry Water Around</b><br />
If you have a bottle of water everywhere you go it is easy to stay hydrated. It is very convenient to have water on the go and you won't need to wait until you get somewhere to pick up a drink.<br />
<br />
<br />
Having an adequate level of hydration makes your body and brain function at optimal levels. Without hydration you can quickly experience headaches, foggy thinking, fatigue, etc. It is also important when you exercise to be hydrated to avoid illness or injuries. The above suggestions will help you stay hydrated all throughout your day!<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-26620815020067882732018-02-08T10:53:00.001-08:002018-02-08T10:53:27.741-08:00Safety First...<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-guwSGwvAHuU/WnyYdDCXnhI/AAAAAAAAE2U/f-Cv7DNCnK8EnFXG0jpoVwK4nytX60M8gCK4BGAYYCw/s1600/scene_safety_running.jpg" imageanchor="1"><img alt="scene safety running gym personal safety mace self defense women pregnant women protect yourself being alone walking to car safety" border="0" height="395" src="https://2.bp.blogspot.com/-guwSGwvAHuU/WnyYdDCXnhI/AAAAAAAAE2U/f-Cv7DNCnK8EnFXG0jpoVwK4nytX60M8gCK4BGAYYCw/s400/scene_safety_running.jpg" title="" width="400" /></a></div>
<br />
written by runnergirl training<br />
<br />
It is important to <b>always</b> be safe everywhere you go. Watching out for your personal safety is priority number one. In a busy world it is easy to forget to watch your surroundings.<br />
<a name='more'></a><br />
After a few recent personal safety situations have happened to me I decided to write this blog piece. I had been going about my daily life (driving up to a stop sign or walking from a parking lot to a running path) and suddenly someone with bad intentions came along. It has made me once again more aware and cautious. It is unnerving how over time you can forget past unsafe situations and get caught up in your own world again.<br />
<br />
When I previously worked as a paramedic and firefighter they taught that scene safety is number one. Before rushing into an area to help victims first make sure the scene is safe otherwise you could be the next victim. The same holds true for everyday life. Always know your surroundings and pay attention to red flags.<br />
<br />
Here are some safety tips for common exercise related situations.<br />
<br />
<b>When running outside:</b><br />
Be alert - watch for who is around your path<br />
Run with others - if you don't have a running partner run in a highly populated area.<br />
Take mace - take a hand held mace or a bracelet mace when going out alone<br />
ID - bring ID or a RoadID bracelet<br />
Headphones - only use 1 or no headphones when running outside<br />
Reflective gear - wear reflective gear to be easily seen by traffic<br />
Being followed - Find somewhere populated or go inside of a store and call the police<br />
Potential harassment - if someone on the street looks out of place or is standing where you'll be passing then alter your route to not go near them<br />
Tell someone - let someone know when & where you are going<br />
<br />
<br />
<b>When going to the gym:</b><br />
Be alert - watch for who is around the front door, your car and your path to get inside<br />
Park in the front - parking where visible to the front of the building & surrounded by people<br />
Take mace - especially at night have mace in hand, not in your bag<br />
Car keys - make sure keys are in hand before leaving the gym & walking to the car<br />
Doors & windows - Lock doors immediately when inside & keep windows up<br />
<br />
<br />
<b>When inside the gym:</b><br />
When I was personal training in my 20's I encountered a fair amount of harassment inside the gym. Make sure not to be in a secluded area alone (like a locker room, elevator, or office area). Also do not leave the gym with anyone who makes you nervous or who you simply do not know.<br />
<br />
Once a gym goer who I regularly chatted with while working as a personal trainer actually tried to push me outside through the gym doors as I was yelling for help. A situation can quickly escalate from simply let's walk over here to the door while we chat to suddenly being forced outside the front doors. I was able to get away but was shocked at how quickly the situation went from normal to terrifying. I was discussing workouts and suddenly was being attacked. Always be alert of your surroundings.<br />
<br />
It is helpful to take a self defense class. You can take a simple self defense class or get into more advanced martial arts classes. I have done both and always try to refresh my knowledge to continue to stay safe.<br />
<br />
Like many people, I have experienced many unsafe circumstances that I somehow unbeknownst walked into or didn't recognize as unsafe until too late. I have even seen a young women attacked right in front of me while at work. I am writing this article to help increase awareness of staying safe and hopefully prevent others from being in a dangerous situation.<br />
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-71273572590308927052018-02-05T13:10:00.000-08:002018-02-05T13:12:59.351-08:00Fixing the Piriformis<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-cenbrCC-GGw/WnjHweYE4fI/AAAAAAAAE18/A2GXZFCzyikc2xXZTQoqxuO0p3B8JTmrQCK4BGAYYCw/s1600/piriformis_glute_pain_mickey.jpg" imageanchor="1"><img alt="piriformis glute stretches exercises pain leg running injuries injury run Disney mickey castaway cay 5k" border="0" height="400" src="https://4.bp.blogspot.com/-cenbrCC-GGw/WnjHweYE4fI/AAAAAAAAE18/A2GXZFCzyikc2xXZTQoqxuO0p3B8JTmrQCK4BGAYYCw/s400/piriformis_glute_pain_mickey.jpg" title="" width="252" /></a></div>
<br />
<br />
written by runnergirl training<br />
<br />
The piriformis muscle can be quite painful for many athletes. It is a deep glute muscle that has the sciatic nerve in close proximity which can be easily aggravated. Check out a few stretches to ease the irritated piriformis.<br />
<a name='more'></a><br />
<b>Laying Stretch</b><br />
Lie on your back with knees bent and feet flat on the floor. Cross on leg over the other at the knee and pull the bottom leg toward your chest. The top leg should feel a stretch in the glutes. Hold for 30 seconds. Repeat 2 times on each side.<br />
<br />
<b>SMFR Stretch</b><br />
Use a lacrosse, tennis or baseball to roll over the piriformis. An easy way to perform this stretch is to place the ball under your glutes while seated on the floor. You can also place the ball between you and a wall and perform it as well. If you feel a painful spot hold for 20 seconds while breathing slowly. The tension spot should dissipate. Repeat on each side.<br />
<br />
<b>Apply Ice or Heat</b><br />
You can also apply an ice pack or heat to the piriformis to ease the tension. If it is a recent injury it is best to use ice to reduce inflammation. If it is an older injury try heat. Use for 15 minutes at a time and place a towel between your skin and the ice or heat.<br />
<br />
Once you are able to calm down the piriformis then you can focus on strengthening it and avoiding overuse. Focus on exercises such as floor bridges, resistance band loop lateral lunges & donkey kicks. The above stretches will help alleviate the painful pirformis and the exercises will help correct the muscle strain imbalance.<br />
<br />
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-21828622611011791162018-01-20T17:22:00.001-08:002018-01-20T17:22:50.929-08:00How To Stay Active When You Can't Be<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-2u8sTuIv7Zk/WmPmF1jtjeI/AAAAAAAAE1s/5fhkudovgUgXzk2uOgfl0cIijMeOpo5OQCK4BGAYYCw/s1600/injuried_workouts.jpg" imageanchor="1"><img alt="injured sick surgery workouts exercise running fitness benched recovery physical therapy virtual races medals virtual running club" border="0" height="381" src="https://2.bp.blogspot.com/-2u8sTuIv7Zk/WmPmF1jtjeI/AAAAAAAAE1s/5fhkudovgUgXzk2uOgfl0cIijMeOpo5OQCK4BGAYYCw/s400/injuried_workouts.jpg" title="" width="400" /></a></div>
<br />
written by runnergirl training<br />
<br />
<br />
Life is full of ups and downs. Often an injury or illness can strike in the most inopportune time. Here are some ways to stay active when you're benched.<br />
<a name='more'></a><br />
Depending on the reason why you are injured or sick will determine the level of activity that you can maintain. Here are a few examples of common situations & ways to remain active. These aren't meant to take the place of physical therapy but just to keep you moving. It is recommended to consult a doctor for treatment and rehabbing options.<br />
<br />
<b>Running Injury:</b><br />
A torn ligament, muscle, strain & sprain will require several weeks of not using the affected area. Try to keep up your activity level without aggravating the injury. If you can take the stairs, walk the neighborhood, utilize pool workouts & lift weights (with the non affected areas). Avoid twisting, jarring, motion that focuses on the inured area, medium and high impact activities.<br />
<br />
<br />
<b>Non Running Injury:</b><br />
These injuries can be from everyday tasks or repetitive motion injuries. Perhaps you strained a shoulder from lifting something overhead or have pulled back muscle from overreaching for something heavy. Focus on movements that avoid the injured area. Run, cycle, walk and lift weights that allow the injured area to recover.<br />
<br />
<b>Illness:</b><br />
When you are sick your entire body is focused on recovering. It will even divert the healing process of injuries to focus on boosting immunity and wellness. Being under the weather requires a lot of energy. Allow yourself time to feel better. That can require substituting workouts for sleeping in or resting on then couch. Many runners are very focused on meeting mileage quotas that they don't listen to their bodies.<br />
<br />
<b>Medical Procedure:</b><br />
At times life throws you a curveball and you may need surgery or a medical procedure. Often they require times of avoiding exercise. It can feel frustrating to be benched while waiting out a recovery time of several days to weeks. Try to focus on moving when you can. Walk around the grocery store for more steps in the day. take breaks during the day to move around and avoid sitting or laying for too long.<br />
<b><br /></b>
<b><br /></b>
The above suggestions will help keep you as active as possible while navigating the recovery process. Focus on keeping moving!<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-82474720382203464102018-01-02T13:16:00.003-08:002018-01-03T06:50:58.625-08:00New Years Resolutions<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-7IoN7kMivhI/WkvxAILX_7I/AAAAAAAAE1c/gXTGedbtj9k19RNN_gjEHnQk7QZryDcLACK4BGAYYCw/s1600/new_years_resolutions_2018.png" imageanchor="1"><img alt="New Years resolutions fitness lose weight virtual races charity eat heathy nutrition drink water how much water to drink exercise start a program running weight lifting join a gym" border="0" height="400" src="https://1.bp.blogspot.com/-7IoN7kMivhI/WkvxAILX_7I/AAAAAAAAE1c/gXTGedbtj9k19RNN_gjEHnQk7QZryDcLACK4BGAYYCw/s400/new_years_resolutions_2018.png" title="" width="400" /></a></div>
<br />
written by runnergirl training<br />
<br />
It's a new year again! That means you have a brand new start! Now is an excellent time to make those changes that you have been mentally kicking around for a while. Let's tackle a few common ones!<br />
<a name='more'></a><br />
<br />
<b>1. Get in shape</b><br />
There are many ways to say it: get in shape, lose weight, tone up, gain muscle, etc. The main way to get started is to define your goal. For example, if you want to lose weight then decide how much weight is healthy for you to lose. This can start with a simple conversation with a doctor, nutritionist or other health professional. Find a program that you can stick with & get started!<br />
<br />
<b>2. Get the family moving more</b><br />
We are a society of sitters. We sit to eat, work, drive & relax. That's an excessive amount of sitting. It is dangerous to lead a sedentary lifestyle. Decide to stand up and start moving! Be the example for the rest of your family to follow. For example, sign up for a virtual race that supports charity, get in some movement & teach kids how to be active and to give back. My company The Virtual Race Calendar offers several <a href="http://www.thevirtualracecalendar.com/" target="_blank">virtual races</a> that support charity! Another effective idea is to wear a fitness tracker to measure your activity each day. Some allow you to add friends and family in a smart phone app to increase motivation! Here is my <a href="http://www.runnergirltraining.com/2016/08/product-review-fitness-trackers-heart-rate-monitors-running-watches.html" target="_blank">review</a> on some fitness trackers and heart rate monitors.<br />
<br />
<b>3. Eat Healthy</b><br />
Most people could use some tweaks to their nutritional habits. There are many smart phone apps to help you track your calories and nutritional content of what you are eating. Here is my post on my favorite health and fitness <a href="http://www.runnergirltraining.com/2017/12/apps-for-fitness-nutrition.html" target="_blank">apps</a>. Some general rules are when grocery shopping to try to stick to the perimeter of the store & to limit processed foods (boxed food item such as cereal, cookies, chips, premade meals, canned foods, etc). Replace sodas and juice with water (with carbonation, natural fruit flavor, or add raw fruit or cucumber). Try to dine in at home more and reduce restaurant and fast food trips. That will save you money and calories!<br />
<br />
There are a lot of ways to achieve your New Year's resolutions. These are a few quick tips on how to start attacking yours to achieve success! Feel free to reach out on here or social media to let me know how yours are going!<br />
<br />
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a>runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-4908491899418073342017-12-13T07:40:00.001-08:002018-01-03T06:51:22.399-08:00Apps For Fitness & Nutrition<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-tOQIpYjv4YA/WjFIZY9fjXI/AAAAAAAAE08/TVKfV-nRu9kETiAZrvfW-qdh0cZBVBxawCK4BGAYYCw/s1600/IMG_2072.jpg" imageanchor="1"><img alt="apps fitness running hydration nutrition racing marathon training exercise workouts daily mile instagram water alert lose it review mobile phone nike Apple Watch" border="0" height="400" src="https://4.bp.blogspot.com/-tOQIpYjv4YA/WjFIZY9fjXI/AAAAAAAAE08/TVKfV-nRu9kETiAZrvfW-qdh0cZBVBxawCK4BGAYYCw/s400/IMG_2072.jpg" title="" width="290" /></a></div>
<br />
<br />
What apps do you use in your daily fitness and nutrition routine?<span style="background-color: #dddddd;"> </span>As a personal trainer and runner fitness apps are a huge part of my daily routine. Everyone has their favorites depending on their daily habits. These are a few of my personal favorites. If you want to please share apps that help you.<br />
<a name='more'></a><br />
I am not endorsing any of these apps for any reason than I personally use every day. I am not receiving compensation and was not asked to mention any app in this list.<br />
<br />
<b>iPhone Apps:</b><br />
<br />
Daily Mile:<br />
I use this app to easily log my daily workouts. I appreciate how it shows weekly, monthly & yearly mileage. Truthfully, their actual website is a lot more robust with stats. But the app gets the job done!<br />
<br />
Lose It:<br />
This is an excellent app for logging nutrition. It complies that macronutrient breakdown for each day and week (think protein, carbohydrates, fat intake). It also tracks your body weight and workouts. You can pay to upgrade for additional features. I have used the free version since 2010.<br />
<br />
Water Alert:<br />
Tracks hydration intake. You can change your goal as you desire. Gives a bar graph of each day to compare how you are doing day to day and towards reaching your goal. Gives push notifications to remind you to hydrate.<br />
<br />
Instagram:<br />
Instagram is yet another social media platform that can encompass the good, bad & ugly of the internet. That being said, it can also be a huge running community. Like many others, I post a daily workout pic and enjoy the camaraderie of fellow workout enthusiasts. It functions like an accountability group for me. It is exciting to watch other's reach their goals and cheer them on along the way!<br />
<br />
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-B09qFDuXuv4/WjFJva4MMcI/AAAAAAAAE1I/6xB2D4QAtmcpSte7JXbxrHbdqYgnp3_6ACK4BGAYYCw/s1600/IMG_2073.jpg" imageanchor="1"><img alt="apps fitness running hydration nutrition racing marathon training exercise workouts daily mile instagram water alert lose it review mobile phone nike Apple Watch" border="0" height="624" src="https://1.bp.blogspot.com/-B09qFDuXuv4/WjFJva4MMcI/AAAAAAAAE1I/6xB2D4QAtmcpSte7JXbxrHbdqYgnp3_6ACK4BGAYYCw/s640/IMG_2073.jpg" title="" width="640" /></a></div>
<br />
<b>Apple Watch App:</b><br />
<br />
Nike+ Run Club:<br />
I have used this on all 3 of my versions of the Apple Watch. I really enjoy clicking to start a run from the watch face screen. I like the metrics displayed during workouts. I use it for running, gym workouts, cycling, hiking, swimming, etc. Here is my previous <a href="http://www.runnergirltraining.com/2016/11/product-review-nike-plus-apple-watch.html" target="_blank">review</a> of the series 2 Nike+ Apple Watch.<br />
<br />
Apps are a convenient way to keep track of your mileage, workouts, hydration and nutrition. What app is best for you is the one that helps you to achieve your goals!<br />
<br />
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-73893385530638256972017-11-22T20:47:00.000-08:002018-01-03T06:50:04.073-08:00Upper Body Stretch for Runners<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-3h5nDLxQ3k8/Wgjj_JxfYEI/AAAAAAAAE0A/nnWNekS8M1wSdfpdXDLjU4ne7py0XmAVwCK4BGAYYCw/s1600/Untitled%2BDesign.PNG" imageanchor="1"><span style="font-size: large;"><img alt="long run marathon half marathon training running fitness virtual race medals charity noxx beanies beanie noxxaz" border="0" height="640" src="https://2.bp.blogspot.com/-3h5nDLxQ3k8/Wgjj_JxfYEI/AAAAAAAAE0A/nnWNekS8M1wSdfpdXDLjU4ne7py0XmAVwCK4BGAYYCw/s640/Untitled%2BDesign.PNG" title="" width="640" /></span></a></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "arial" , sans-serif; font-size: 16pt;"><br />
written by runnergirl training<o:p></o:p></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: medium;"><br />
<span style="font-family: " font-size: 19.08pt;"></span></span><br />
<div class="MsoNormal">
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 16.0pt;">
You may not think that runners
need to have a flexible upper body. The entire body transfers energy when
running. An overly tight upper body can easily degrade running mechanics. Check
out the following 4 stretches to stay flexible!</span><br />
<a name='more'></a>
<br />
<div style="text-align: center;">
<span large=""><a href="http://4.bp.blogspot.com/-qBUGbgm4wrc/WgjlVBJtoEI/AAAAAAAAE0M/utk0B4ZEEcAaT9JwfJNbwpEziUSslun-ACK4BGAYYCw/s1600/IMG_2548.JPG" imageanchor="1"><img alt="long run marathon half marathon training running fitness virtual race medals charity noxx beanies beanie noxxaz" border="0" height="640" src="https://4.bp.blogspot.com/-qBUGbgm4wrc/WgjlVBJtoEI/AAAAAAAAE0M/utk0B4ZEEcAaT9JwfJNbwpEziUSslun-ACK4BGAYYCw/s640/IMG_2548.JPG" title="" width="424" /></a></span>
</div>
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 16.0pt;"><br /></span>
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 16.0pt;">Chest muscles can become
overly tight & pulled forward as a result of sitting at a computer or desk.
An excellent stretch to reverse this is to stand at a wall or doorway with one
arm bent at 90 degrees, to the side and rest your forearm on the doorway. Take
a step forward and you should feel the stretch through the chest. Repeat on the
other side. Hold for 20-30 seconds. </span><span style="font-family: "arial" , sans-serif; font-size: 16.0pt;"><o:p></o:p></span></div>
</div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span 19.08pt="" font-size:=""></span><br /></span>
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-2mLeVYreJZU/WgjliHYLmJI/AAAAAAAAE0U/ci1HxchvpO8yOXBBK7Seyw4iAVt3_XJrgCK4BGAYYCw/s1600/IMG_2550.JPG" imageanchor="1"><span style="font-size: large;"><img alt="long run marathon half marathon training running fitness virtual race medals charity noxx beanies beanie noxxaz" border="0" height="424" src="https://2.bp.blogspot.com/-2mLeVYreJZU/WgjliHYLmJI/AAAAAAAAE0U/ci1HxchvpO8yOXBBK7Seyw4iAVt3_XJrgCK4BGAYYCw/s640/IMG_2550.JPG" title="" width="640" /></span></a></div>
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<br />
<div class="MsoNormal">
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 16.0pt;">Neck muscles can
become tight and short during the day and cause even more tension when running.
To lengthen neck muscles look straight ahead and drop your neck to the side as
if your ear could touch your shoulder. Repeat both sides. Hold for 20-30
seconds.</span><span style="font-family: "arial" , sans-serif; font-size: 16.0pt;"><o:p></o:p></span></div>
</div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span 19.08pt="" font-size:=""></span><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<div style="text-align: center;">
<span font-size:="" large=""><a href="http://1.bp.blogspot.com/-5JucKQ6099M/Wgjlrr_4h9I/AAAAAAAAE0c/jzx2WqVvswMg3BvInCjuFtbCNRNzRo47QCK4BGAYYCw/s1600/IMG_2552.JPG" imageanchor="1"><img alt="long run marathon half marathon training running fitness virtual race medals charity noxx beanies beanie noxxaz" border="0" height="424" src="https://1.bp.blogspot.com/-5JucKQ6099M/Wgjlrr_4h9I/AAAAAAAAE0c/jzx2WqVvswMg3BvInCjuFtbCNRNzRo47QCK4BGAYYCw/s640/IMG_2552.JPG" title="" width="640" /></a></span></div>
<span style="font-size: medium;"><span 19.08pt="" font-size:=""><br /></span>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></span><br />
<div class="MsoNormal">
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 16.0pt;">Another stretch to
release contracted neck muscles is to turn your head to the side as if your
chin could touch your shoulder while you look over it. Repeat both sides. Hold
for 20-30 seconds.</span><span style="font-family: "arial" , sans-serif; font-size: 16.0pt;"><o:p></o:p></span></div>
</div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span 19.08pt="" font-size:=""></span><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://1.bp.blogspot.com/-1gSrOjVkVWw/WgjlynFgIwI/AAAAAAAAE0k/QVJGAIs-TYw-4pjkbWcYap4K5xNGCgRQACK4BGAYYCw/s1600/IMG_2554.JPG" imageanchor="1"><img alt="long run marathon half marathon training running fitness virtual race medals charity noxx beanies beanie noxxaz" border="0" height="640" src="https://1.bp.blogspot.com/-1gSrOjVkVWw/WgjlynFgIwI/AAAAAAAAE0k/QVJGAIs-TYw-4pjkbWcYap4K5xNGCgRQACK4BGAYYCw/s640/IMG_2554.JPG" title="" width="424" /></a></span></div>
<span style="font-size: medium;"><span style="font-size: 19.08pt;"><br /></span>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></span><br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 16.0pt;">There’s a really effective back
stretch to lengthen the back muscles and also includes a chest stretch. Place
your hands on the wall or a counter. Lean forward and allow your chest to drop
past your arms. Slowly move your hips side to side to loosen up your back
muscles. Repeat for 20-30 seconds. <o:p></o:p></span></div>
</div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: medium;"><span style="font-size: 19.08pt;"></span><br /></span></div>
<span style="font-size: medium;"><br /></span>
<br />
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 16.0pt;">These 4 stretches are great for
runners to stay flexible. It is important for efficient running mechanics to
keep muscles balanced and not overly tight. The beanies pictured in this
post are from<span class="apple-converted-space"> </span><a href="https://www.rocknoxx.com/" target="_blank">Noxx</a><span class="apple-converted-space"> </span>beanies. I am not affiliated with Noxx
in any way but love to support other small businesses!<o:p></o:p></span></div>
<br /></div>
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-86029733922223230972017-11-12T16:14:00.000-08:002017-11-12T16:25:03.098-08:00The Purpose of the Long Run<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<div style="text-align: center;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"><a href="http://1.bp.blogspot.com/-uU1YwkkeU04/Wgjh-trYHEI/AAAAAAAAEzw/IJrxazyQTW8EfonxOso4rAaaiNSI89rlQCK4BGAYYCw/s1600/IMG_0242.JPG" imageanchor="1"><img alt="long run marathon half marathon training running fitness virtual race medals charity" border="0" height="616" src="https://1.bp.blogspot.com/-uU1YwkkeU04/Wgjh-trYHEI/AAAAAAAAEzw/IJrxazyQTW8EfonxOso4rAaaiNSI89rlQCK4BGAYYCw/s640/IMG_0242.JPG" title="" width="640" /></a></span></div>
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"><br /></span>
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">written by runnergirl training </span><br />
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"><br /></span>
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">The long run serves a key purpose in every runner’s training program. It serves to build the endurance base level of conditioning.</span><br />
<a name='more'></a></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext";">A long run can be defined as different distances based on the running program being discussed. For example, a 5k runner would might have a 3 mile long run and a half marathon runner may have a 12 mile long run. Both serve the purpose of increasing the body’s tolerance to repeated stress for an increasing duration. The energy demands of a 5k are different than that of a half marathon so their respective distances will also differ.</span><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">Another key aspect of the long run is to conquer mental challenges. Let’s face it, a huge part of running is the ability to distract your mind, get into the zone or even possibly find enjoyment. The longer or more intense a run the more mental willpower is required to keep moving. Lactic acid builds up in working muscles. Energy stores deplete over time. There has to be something that kicks in to keep your feet moving toward that finish line. Mental fortitude will carry you a long way past burning muscles. Mental tenacity is forged during those long runs on your training program. What seems like an insignificant weekend run may be the very thing that gets you through those last tough miles.</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">Long runs are excellent territory for exploring what shoes, snacks and hydration techniques work best. You may think a particular energy bar is perfect but 3 miles later you are bloating and cramping. Next run, you’ll ditch that bar and avoid the unfortunate outcome. At least it won’t be your big race that suffers! Sometimes a running shoe that works well for 6 miles will leave your feet feeling achy at mile 17. A long run is a great time to work out all of the kinks for race day.</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">A lot of runners who go into a race unprepared have not had adequate long runs. Quite a few training programs have the longest run a shorter distance than the actual race. I personally have found it helpful to run at least the race distance, if not more. I feel assured that my brain and body can handle the distance when I have performed it many times over.</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"><b>Here is a list of a few benefits of the long run:</b></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">Increases cardiovascular fitness</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">Strengthens the heart (think of it like weight lifting for the heart)</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">Trains fast-twitch muscles to switch over and function like slow-twitch muscles</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">Increases efficiency of clearing out lactic acid from muscles </span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<br />
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span></div>
<br />
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;">You can see there are many positive reasons for including a long run in a training program. Depending on the goal it will vary the distance and frequency of the run. Most training programs include a long run every 1-2 weeks. You’ll be happy you included it...in the long run!</span></div>
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-50992647836624660212017-10-22T08:25:00.001-07:002017-10-22T08:26:51.024-07:00Side Planks Without Using Shoulders<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-JTnz-3qkGsY/Wey2L_ahN0I/AAAAAAAAEy0/a2RZBwqlDHk2BKM55Xp-y-bRmhuM7NTJgCK4BGAYYCw/s1600/IMG_6749.jpg" imageanchor="1"><img alt="abs abdominal exercises planks side planks shoulder injury core work core exercises running injuries exercise modifications virtual races with medals for charity virtual running club" border="0" height="578" src="https://3.bp.blogspot.com/-JTnz-3qkGsY/Wey2L_ahN0I/AAAAAAAAEy0/a2RZBwqlDHk2BKM55Xp-y-bRmhuM7NTJgCK4BGAYYCw/s640/IMG_6749.jpg" title="" width="640" /></a></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;"><br /></span>
<span style="font-family: ".sfuitext"; font-size: large;">written be runnergirl training</span><br />
<span style="font-family: ".sfuitext"; font-size: large;"><br /></span>
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"><span style="font-size: large;">Planks are a very effective exercise for strengthening the core (glutes, back, abdominals). Often shoulder weakness or injuries prevent proper body alignment. Check out this easy to use modification to perform side planks.</span></span><br />
<a name='more'></a></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span style="font-family: ".sfuitext";"><br /></span></span>
<span style="font-size: large;"><span style="font-family: ".sfuitext";">Sometimes injuries or muscle weakness doesn’t allow side planks to be accurately executed and an effective exercise. Modifications to exercises are key to bypass the point of weakness. You can also address the injury or muscle weakness in addition to this exercise.</span><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span></span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 22.8px;">
<div style="color: #454545; font-family: ".sf ui text";">
<span style="font-size: large;"><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; text-align: center;">
<span style="font-size: large;"><a href="http://2.bp.blogspot.com/-p90-gxvRY44/Wey28QiCJ2I/AAAAAAAAEzE/hXbDF91vuPMoxMdV30PsQkbdCmjr-Y8JQCK4BGAYYCw/s1600/IMG_0271.JPG" imageanchor="1"><img alt="abs abdominal exercises planks side planks shoulder injury core work core exercises running injuries exercise modifications virtual races with medals for charity virtual running club" border="0" height="480" src="https://2.bp.blogspot.com/-p90-gxvRY44/Wey28QiCJ2I/AAAAAAAAEzE/hXbDF91vuPMoxMdV30PsQkbdCmjr-Y8JQCK4BGAYYCw/s640/IMG_0271.JPG" title="" width="640" /></a></span></div>
<div style="text-align: center;">
<span style="color: #454545; font-family: "sf ui text";">Feet are elevated. Next, pull abs in & contract glutes to elevate hips.</span></div>
</div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Step 1:</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Lie on your side and place feet on an object around 12 inches to 24 inches.</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Step 2:</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Optional, place padding under the side of your head to protect your face.</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></span>
<br />
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://2.bp.blogspot.com/-3iT955znPxw/Wey3YwTwZvI/AAAAAAAAEzM/-ScmxSps8FAsuldK67mGJD2n8eyxWXsywCK4BGAYYCw/s1600/IMG_7153.JPG" imageanchor="1"><img alt="abs abdominal exercises planks side planks shoulder injury core work core exercises running injuries exercise modifications virtual races with medals for charity virtual running club" border="0" height="480" src="https://2.bp.blogspot.com/-3iT955znPxw/Wey3YwTwZvI/AAAAAAAAEzM/-ScmxSps8FAsuldK67mGJD2n8eyxWXsywCK4BGAYYCw/s640/IMG_7153.JPG" title="" width="640" /></a></span></div>
<div style="text-align: center;">
Hips are elevated a few inches off of the ground</div>
</div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Step 3:</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Push through your feet to elevate hips. Contract glutes to prevent rolling backwards. Contract abs to prevent rolling forwards.</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></span>
<span style="font-size: large;"><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">You can do a variety of holds for this exercise. </span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Option 1: Hold for 15 seconds. Repeat 3 repetitions.</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Option 2: Hold for 30 seconds. Repeat 3 repetitions.</span></div>
<span style="color: #454545; font-family: ".sfuitext"; font-size: large;">Option 3: Moving hips up and down for 10 repetitions. Repeat for 3 sets.</span><br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-25786530998508110032017-09-23T08:20:00.001-07:002017-09-23T08:25:17.595-07:00Nutrition for Sports Performance<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<div style="font-size: 19.1px; text-align: center;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"><a href="http://2.bp.blogspot.com/-3u2hLiJtaYc/WcZ4Kb4w4fI/AAAAAAAAEyg/bnvY0oPFniEdwCObewbeVyTDTqgxAOc2wCK4BGAYYCw/s1600/sports_nutrition.PNG" imageanchor="1"><img alt="sports nutrition fitness workout running cycling food virtual race medals" border="0" height="640" src="https://2.bp.blogspot.com/-3u2hLiJtaYc/WcZ4Kb4w4fI/AAAAAAAAEyg/bnvY0oPFniEdwCObewbeVyTDTqgxAOc2wCK4BGAYYCw/s640/sports_nutrition.PNG" title="" width="640" /></a></span></div>
<div style="font-size: 19.1px;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"><br /></span></div>
<div style="font-size: 19.1px;">
<br /></div>
<span style="font-family: ".sfuitext"; font-size: large;">written by runnergirl training</span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;"><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 19.08pt;"><span style="font-size: large;">Food is fuel to power your workouts and help you achieve your best race performance. Here is a helpful guide for navigating your sports nutrition. A great way to record what you are eating is a nutrition app that will compile the variety of food that you consume.</span></span><br />
<a name='more'></a></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span style="font-family: ".sfuitext";">Carbohydrates should compromise 60-70% calories of your diet. They are what the body prefers to readily use for fuel. An easy way to determine the grams of carbohydrates per day multiple your body weight in pounds by 3.2. A great way to ensure adequate carbohydrates is to have 15 servings per day. This should be made up of whole grains, dairy that is low in fat, fruit and vegetables. </span><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Protein should be 12-15% calories of your nutritional habits. It is important to have adequate protein intake for repair and muscle building. When there aren’t enough carbohydrates to use as fuel then the body uses protein stores for energy. This is an inefficient way to obtain energy. It also depletes the resources needed to build and repair muscles. To find your protein needs multiply your body weight by 0.6 to get the grams per day. Great sources of protein are chicken, turkey, lean red meat, fish (those low in mercury content) and low fat dairy. Vegetarian protein sources include legumes, tofu and nuts. Rice and beans eaten together is a complete protein and is great source of fiber too. </span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<span style="font-size: large;"><span style="font-family: ".sfuitext"; font-size: 19.08pt;"></span><br /></span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Fat should be no more than 30% fat per day. Saturated fat should be 10% or less of your daily intake. It is not an considered an efficient fuel source. It is slow to convert to energy for endurance performance. It should also be noted that fat is slowly digested and should be avoided before exercise. </span></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal; min-height: 22.8px;">
<br /></div>
<div style="color: #454545; font-family: ".sf ui text"; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: large;">Sports nutrition doesn’t have to be difficult to navigate. Adequate nutrition is important to give your body fuel for sports performance and the best tools for recovery. The above mentioned practices will help you on the path to successfully achieve your goals.</span></div>
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-66673934037027199392017-09-08T13:48:00.003-07:002017-09-08T13:50:05.614-07:00How Busy People Don't Skip Workouts<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-9Bgg920xMwc/WbL_-EwUnvI/AAAAAAAAEyM/k38tDeQ8cEgC_aRIkwzZxcVmKcdXvyPQQCK4BGAYYCw/s1600/busy_people_dont_skip_workout.jpg" imageanchor="1"><img alt="how not to skip workouts running exercise busy schedule routine app fitness nutrition personal training accountability virtual races marathon training running group" border="0" height="602" src="https://1.bp.blogspot.com/-9Bgg920xMwc/WbL_-EwUnvI/AAAAAAAAEyM/k38tDeQ8cEgC_aRIkwzZxcVmKcdXvyPQQCK4BGAYYCw/s640/busy_people_dont_skip_workout.jpg" title="" width="640" /></a></div>
<br />
<span style="font-size: large;">written by runnergirl training </span><br />
<br />
<div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">We are all super busy in life. It is easy to cut short or skip workouts when short on time. In order to reach health and fitness goals it is essential to plan for your workouts in the busy schedule. Check out ways to stay on track to meet your goals!</span></span></div>
<a name='more'></a><br />
<div class="m_6873504324481489693p2" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><b>Accountability by App</b></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">An app is great way to not only track your workouts but also engage with others. It can function like a running group at your fingertips. Not feeling motivated to get out there? Checking out everyone else's workouts today may be just the motivation you need.</span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><br /></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">Check out popular fitness and running hashtags on Twitter & Instagram to connect with other fitness fanatics:</span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><br /></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#instarun<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#runitfast<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#runnersofinstagram<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#runningwithfriends<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#irunthisbody<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#wearetherunners<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#werunsocial</span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#runchat</span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#rundaily</span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#runnerscommunity</span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#fitfam</span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">#gymlife</span></span></div>
<div class="m_6873504324481489693p2" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><span class="m_6873504324481489693s1"></span><br /></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><b>Record Nutrition</b></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">Some fitness apps are perfect for keeping track of what you eat & drink. This is key for those with goals of weight loss, muscle gain, sports performance, etc.<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p2" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><span class="m_6873504324481489693s1"></span><br /></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><b>Schedule Workouts</b></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">If your workouts are scheduled like an important meeting or doctor appointment it is difficult to skip. If every weekday at 5pm is your run and you treat it as a standing appointment it is easier to mold your schedule around it.<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p2" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><span class="m_6873504324481489693s1"></span><br /></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><b>Plan Ahead</b></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">Pack a workout bag & stash it in your car or work desk to always be ready to hit the gym or pavement. Make It convenient as possible for yourself. Include clean up on the go items or shower products so it is easy to bounce right back into your busy schedule. Don't forget to include a post workout snack.<span class="m_6873504324481489693Apple-converted-space"> </span></span></span></div>
<div class="m_6873504324481489693p2" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><span class="m_6873504324481489693s1"></span><br /></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><b>Join A Group</b></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">Running groups and fitness classes at the gym are excellent motivators to keep up with your workouts. If you skip more than one session people are going to wonder what happened. Some positive peer pressure may help you not to ditch!</span></span></div>
<div class="m_6873504324481489693p2" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><span class="m_6873504324481489693s1"></span><br /></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><b>Use Workouts to Commute or Run Errands</b></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">Multitask your workout into your busy day with a commute or taking care of errands. If possible, try running or cycling to/from work. Remember to bring clean up items & a snack! Check off those errands by running or cycling around town. It's a great way to get that workout done and save gas from polluting the environment. It's a win-win!</span></span></div>
<div class="m_6873504324481489693p2" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><span class="m_6873504324481489693s1"></span><br /></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><b>Include Friends & Family</b></span></span></div>
<div class="m_6873504324481489693p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_6873504324481489693s1"><span style="font-size: large;">Including the family into your workout schedule is a great way to get everyone active & spend quality time together! It's also a fun way to catch up with friends. Many fitness friends meet to run, hike, cycle or hit the gym after work. Or if your child has sports practice try running around their sports field to get in some steps while cheering them on!</span></span></div>
<div class="m_6873504324481489693p2" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><span class="m_6873504324481489693s1"></span><br /></span></div>
<div class="m_6873504324481489693p1">
<span class="m_6873504324481489693s1"><span style="font-size: large;"><span style="color: #222222; font-family: "arial" , sans-serif;">If you have the motivation to reach your goals you will find ways to stay on track. You may have found what works perfectly for you & are already rocking it!</span><span class="m_6873504324481489693Apple-converted-space" style="color: #222222; font-family: "arial" , sans-serif;"> </span><span style="color: #222222; font-family: "arial" , sans-serif;">Sometimes it helps to remember to just keep moving!</span><span class="m_6873504324481489693Apple-converted-space" style="color: #222222; font-family: "arial" , sans-serif;"> </span></span></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span class="m_6873504324481489693s1"><span class="m_6873504324481489693Apple-converted-space"><br /></span></span></div>
</div>
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-41812684524518381712017-08-25T06:16:00.000-07:002017-08-25T06:30:20.185-07:00Product Review: Heart Zones Blink 3.0 Heart Rate Monitor<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-Vkk1AatPCZE/WZ9O1eyn4AI/AAAAAAAAExU/zYHZZcGqtrs1b9GqM6vWzdOSxyuK8Pb2QCLcBGAs/s1600/Heart_Zones_Blink_15.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1400" data-original-width="1400" height="640" src="https://4.bp.blogspot.com/-Vkk1AatPCZE/WZ9O1eyn4AI/AAAAAAAAExU/zYHZZcGqtrs1b9GqM6vWzdOSxyuK8Pb2QCLcBGAs/s640/Heart_Zones_Blink_15.JPG" title="" width="640" /></a></div>
<span style="font-size: large;">written by runner girl training</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="MsoNormal">
<span style="font-size: large;">The Heart Zones Blink 3.0 is an amazing fitness wearable! It
tracks heart rate, calories, steps, & cadence. Check out why it is so
unique and fun to use!</span></div>
<a name='more'></a><span style="font-size: large;"><o:p></o:p></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-k_SesdZ4RFg/WZ9PSIf8MsI/AAAAAAAAExY/-JBLpeSVM30yAOlr3RANXPZZVZLPSSB1QCLcBGAs/s1600/Heart_Zones_Blink_4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review fitness activity app wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1350" data-original-width="788" height="640" src="https://3.bp.blogspot.com/-k_SesdZ4RFg/WZ9PSIf8MsI/AAAAAAAAExY/-JBLpeSVM30yAOlr3RANXPZZVZLPSSB1QCLcBGAs/s640/Heart_Zones_Blink_4.jpg" title="" width="371" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">When you first get your Heart Zones Blink 3.0 go ahead and
download the Heart Zones phone app. The app will begin by asking you a few
personal stats (age, gender, weight, etc). You can manually set your heart rate
zones by clicking Set My Zones from the Settings screen. Next you will easily
pair your Heart Zones Blink 3.0 device by pressing the button on top of it
until it flashes blue and red. After a few moments it will sync to your phone
and is ready to use! The Home screen on the app will allow you to select your
workout style and it will begin to record data. Slip the Blink 3.0 onto your
forearm or upper arm and get moving!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">There is even a setup video <a href="https://youtu.be/7kipEhq13Fk" target="_blank">here</a> to help guide you.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-UwcilhpXfgs/WZ9PnZZqHYI/AAAAAAAAExc/P89chM2MvZ4GpbSkkzNvrWSQJ_c_-RRTQCLcBGAs/s1600/Heart_Zones_Blink_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review fitness activity app wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1340" data-original-width="788" height="640" src="https://4.bp.blogspot.com/-UwcilhpXfgs/WZ9PnZZqHYI/AAAAAAAAExc/P89chM2MvZ4GpbSkkzNvrWSQJ_c_-RRTQCLcBGAs/s640/Heart_Zones_Blink_1.jpg" title="" width="376" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">When your workout is complete you can save it and also email
the results. A graph and data will show average heart rate, peak heart rate,
calories burned, time spent in the heart rate zones and points earned. </span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-BozpWUqNUhk/WZ9Py0wsu7I/AAAAAAAAExg/JMWpyeJEwYo-Tp9gm0ynRFPMzWy85i29wCLcBGAs/s1600/Heart_Zones_5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review fitness activity app wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1324" data-original-width="788" height="640" src="https://2.bp.blogspot.com/-BozpWUqNUhk/WZ9Py0wsu7I/AAAAAAAAExg/JMWpyeJEwYo-Tp9gm0ynRFPMzWy85i29wCLcBGAs/s640/Heart_Zones_5.jpg" title="" width="380" /></a></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Swipe
the screen to see pie graphs depicting the time spent in each heart rate zone.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-DCGY_-r7J1I/WZ9P7xyRc0I/AAAAAAAAExk/twJlxop0y7M4wau6StGqTpf4x5tLi6HDwCLcBGAs/s1600/Heart_Zones_Blink_12.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review fitness activity app wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://3.bp.blogspot.com/-DCGY_-r7J1I/WZ9P7xyRc0I/AAAAAAAAExk/twJlxop0y7M4wau6StGqTpf4x5tLi6HDwCLcBGAs/s640/Heart_Zones_Blink_12.JPG" title="" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">I found the Heart Zones Blink 3.0 to be very easy to use! It
did a great job recording important and useful metrics from my workout. I used
it on a couple of runs both indoor and outdoor. Unlike some fitness wearables
it still accurately recorded my distance when running indoors. That is a huge
pet peeve of mine when your running distance is not accurate when on a
treadmill verses outside. I am happy to say the Heart Zones Blink 3.0 recorded
accurate distances for indoor workouts.</span></div>
<div class="MsoNormal">
<o:p><span style="font-size: large;"><br /></span></o:p></div>
<div class="MsoNormal">
<span style="font-size: large;">Another favorable aspect about the Blink 3.0 is to visually
see time spent in the different heart rate zones. It is very helpful to see on
a graph if your warm up was too light or too intense. Also when you think you
are pushing the pace you can see what heart rate zone you are truly in and
gauge if you need to increase or decrease your effort level. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/--wOtIKE-9ec/WZ9QIVtDKZI/AAAAAAAAExo/0VkWP3G1XgwMrDwSYp2vKMiUUBa0FYQZwCLcBGAs/s1600/Heart_Zones_Blink_13.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review fitness activity app wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://2.bp.blogspot.com/--wOtIKE-9ec/WZ9QIVtDKZI/AAAAAAAAExo/0VkWP3G1XgwMrDwSYp2vKMiUUBa0FYQZwCLcBGAs/s640/Heart_Zones_Blink_13.JPG" title="" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">The wristband material is breathable and easily dries following my workouts. It includes a USB charger and an additional larger strap.
I like that the Blink 3.0 feels lightweight to wear. The strap is easily
adjustable during mid workout. I really like that there is not an annoying chest strap. The Blink 3.0 is lightweight and I never even think about it being there when working out. <o:p></o:p>A really cool and unique feature is that it flashes the
color of your heart rate zone while you are exercising. So amazing to have instant training feedback!</span></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<div class="MsoNormal">
<o:p></o:p></div>
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-WGu6R4_OSvY/WZ9QQi_4gOI/AAAAAAAAExs/hAgEc6YIL5cKyoHuMYbFQVPTRlhvFOJngCLcBGAs/s1600/Heart_Zones_Blink_14.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review fitness activity app wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://2.bp.blogspot.com/-WGu6R4_OSvY/WZ9QQi_4gOI/AAAAAAAAExs/hAgEc6YIL5cKyoHuMYbFQVPTRlhvFOJngCLcBGAs/s640/Heart_Zones_Blink_14.JPG" title="" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Each of the facets about the Heart Zones Blink 3.0 are
essential when training for a race performance or just looking to stay fit.
Heart rate based training is a proven method to increase sports performance,
avoid injury, avoid overtraining, and reach health and fitness goals. The Heart
Zones Blink 3.0 will act as your guide to ensure you are training accurately
for your specific goal. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-BPTzP40oIOo/WZ9QbYiYONI/AAAAAAAAExw/ziSOrtpF3-cMu3M64E9vll9m4jN4VrmkACLcBGAs/s1600/Heart_Zones_Blink_11.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review fitness activity app wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://1.bp.blogspot.com/-BPTzP40oIOo/WZ9QbYiYONI/AAAAAAAAExw/ziSOrtpF3-cMu3M64E9vll9m4jN4VrmkACLcBGAs/s640/Heart_Zones_Blink_11.JPG" title="" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Pros:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Easy to use the Blink 3.0<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Easy to use app<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">App allows you to share your workouts<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">App easily displays the workout metrics<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">App gives quality data to improve performance<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Connects with popular fitness apps</span></div>
<div class="MsoNormal">
<span style="font-size: large;">Feels lightweight when wearing<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Strap dries quickly<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">No chest strap</span></div>
<div class="MsoNormal">
<span style="font-size: large;">Waterproof up to 10-20 meters</span></div>
<div class="MsoNormal">
<span style="font-size: large;">Bluetooth connection range is 100 feet</span></div>
<div class="MsoNormal">
<span style="font-size: large;">8 hour battery life</span></div>
<div class="MsoNormal">
<span style="font-size: large;">Sensor light is variable based on skin tone for increased accuracy</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Cons:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">There just weren't any :)<o:p></o:p></span></div>
<div class="MsoNormal">
<o:p><span style="font-size: large;"><br /></span></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-bHo5m0rC_Jc/WZ9QllinsdI/AAAAAAAAEx0/BQZb7TvL2UIGB8V_92zLacxr-3qU7h6sACLcBGAs/s1600/Heart_Zones_Blink_8.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="heart zones blink product review fitness activity app wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker" border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://3.bp.blogspot.com/-bHo5m0rC_Jc/WZ9QllinsdI/AAAAAAAAEx0/BQZb7TvL2UIGB8V_92zLacxr-3qU7h6sACLcBGAs/s640/Heart_Zones_Blink_8.JPG" title="" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span style="font-size: large;">I am really excited to enjoy using my Heart Zones Blink 3.0 for my
workouts! I know it has already helped me to increase the focus of my training. The
smarter you train then you will have increased performance in the next race and in years
ahead by preventing injuries and overtraining. I think you will be impressed and amazed when using it for your training! I highly recommend that you check out the Heart Zones Blink
3.0 for yourself at their website <a href="https://heartzones.com/product/blink-3-0-armband/" target="_blank">here</a>! Heart Zones provided me with a Blink
3.0 in exchange for my honest review. I hope it is helpful for you when looking
for your next fitness wearable. </span><o:p></o:p></div>
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-30267446684311451722017-08-14T11:04:00.004-07:002017-08-14T11:04:30.557-07:00Gait Cycle & Ankle Exercises for Runners<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><a href="http://1.bp.blogspot.com/-JD2C-ZA3ktk/WZHmD5s-piI/AAAAAAAAEw4/hFGXS1Ra1EYi95eCp_QhA5HOp5T8pIbAQCK4BGAYYCw/s1600/athlete_running_gait_cycle_feet_shoes.jpg" imageanchor="1"><img alt="running gait cycle heel strike toe off stance swing ankle stability exercises injury prevention foot ankle injury virtual races" border="0" height="528" src="https://1.bp.blogspot.com/-JD2C-ZA3ktk/WZHmD5s-piI/AAAAAAAAEw4/hFGXS1Ra1EYi95eCp_QhA5HOp5T8pIbAQCK4BGAYYCw/s640/athlete_running_gait_cycle_feet_shoes.jpg" title="" width="640" /></a></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;">written by runnergirl training </span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Ever wonder if your running form is correct? A good way to
check out your running posture is to take a look at your gait cycle.</span></div>
<a name='more'></a><span style="font-size: large;"> <o:p></o:p></span><br />
<div class="MsoNormal">
<o:p><span style="font-size: large;"> </span></o:p><span style="font-size: large;">Gait cycle is the movement pattern of feet from one step to
the next. There are two different phases to the gait cycle and they are called
the swing and the stance. The swing portion is when the foot moves through the
air transitioning from one ground contact to the next. The stance portion is
when the foot is planted on the ground.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">The stance phase has three smaller phases. They are divided
up as follows:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://3.bp.blogspot.com/-nBXvXoaALQs/WZHi3HuJpOI/AAAAAAAAEwg/-pmnHOM_GagBeOCyExB1eZrjbv4QG7tTACLcBGAs/s1600/gait_cycle_heel_strike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="running gait cycle heel strike toe off stance swing ankle stability exercises injury prevention foot ankle injury virtual races" border="0" data-original-height="350" data-original-width="768" height="181" src="https://3.bp.blogspot.com/-nBXvXoaALQs/WZHi3HuJpOI/AAAAAAAAEwg/-pmnHOM_GagBeOCyExB1eZrjbv4QG7tTACLcBGAs/s400/gait_cycle_heel_strike.jpg" title="" width="400" /></a></div>
<div class="MsoNormal">
<o:p><span style="font-size: large;"><br /></span></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Heel-Strike: <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">When the foot initially connects to the ground. The impact
is 2-3 times the bodyweight of the individual. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><span style="font-size: large;"><br /></span></o:p></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://1.bp.blogspot.com/-Ou0JERfa71A/WZHjIxEQZSI/AAAAAAAAEwk/Up2h_uS3blEkNK_cBr4iDs0brzgYmkIAwCLcBGAs/s1600/gait_cycle_mid_stance.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="running gait cycle heel strike toe off stance swing ankle stability exercises injury prevention foot ankle injury virtual races" border="0" data-original-height="736" data-original-width="800" height="367" src="https://1.bp.blogspot.com/-Ou0JERfa71A/WZHjIxEQZSI/AAAAAAAAEwk/Up2h_uS3blEkNK_cBr4iDs0brzgYmkIAwCLcBGAs/s400/gait_cycle_mid_stance.jpg" title="" width="400" /></a></div>
<div class="MsoNormal">
<o:p><span style="font-size: large;"><br /></span></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Mid-Stance:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">When the foot is supported on the ground. This is the
transition phase between heel-strike and toe-off.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><span style="font-size: large;"><br /></span></o:p></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://2.bp.blogspot.com/-Ubw0kZQj97k/WZHjRkb_1FI/AAAAAAAAEwo/CRS88VxVAXomqB3Ulzj4X4VM-7ukOr6-gCLcBGAs/s1600/gait_cycle_toe_off.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="running gait cycle heel strike toe off stance swing ankle stability exercises injury prevention foot ankle injury virtual races" border="0" data-original-height="754" data-original-width="800" height="376" src="https://2.bp.blogspot.com/-Ubw0kZQj97k/WZHjRkb_1FI/AAAAAAAAEwo/CRS88VxVAXomqB3Ulzj4X4VM-7ukOr6-gCLcBGAs/s400/gait_cycle_toe_off.jpg" title="" width="400" /></a></div>
<div class="MsoNormal">
<o:p><span style="font-size: large;"><br /></span></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Toe-Off:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">When the foot contracts through the arch and pushes the foot
forward onto the toes.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">There can be a variety of problems just in that small
segment of motion that can cause a multitude of running injuries. For example, if the feet excessively roll
in (over-pronation)<span style="mso-spacerun: yes;"> </span>or out
(over-supination) that can result in injuries to the feet, ankles, knees, hips
and so on up the kinetic chain. It is wise to know what your natural gait
tendencies are in order to correct postural deviances or prevent injuries. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Exercises for ankle
and foot stability:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b>Resistance band for ankle inversion and eversion. – </b>While
seated wrap a resistance band around the ankle and move away from the
resistance (toward to body & away from the body). 10 repetitions of each
direction. 1-3 sets.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b>Calf raises.<span style="mso-spacerun: yes;"> </span>–</b> While standing
when heels of feet off of a step shift body weight<span style="mso-spacerun: yes;"> </span>onto toes to contract the calf muscles.
Slowly bring heels back down below the step’s height. 10 repetitions. 1-3 sets.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b>Resistance band for ankle plantar flexion &
dorsiflexion. –</b> While seated wrap a resistance band around the sole of your
shoe. Resist while pushing toes away from you & toward the floor. Next,
place the resistance band across the top of your shoe and pull your toes toward
you against the resistance. 10 repetitions of each exercise. 1-3 sets.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span style="font-size: large;">It is helpful to look at your gait pattern when assessing
proper mechanics or injury prevention. The above-mentioned ankle and foot
exercises can assist in building ankle and foot strength and stability. They are great to prevent or correct running injuries.<o:p></o:p></span></div>
<br />
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-85207821366035447212017-08-09T12:31:00.002-07:002017-08-09T12:31:22.147-07:00Agility Drills for Runners<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://1.bp.blogspot.com/-slDE30NVq-I/WYtiVmJxv8I/AAAAAAAAEwE/Vgut2AXo9nIpS2bNeugVwG530YKRWyRjACK4BGAYYCw/s1600/Agility_Drills_Runners.jpg" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="580" src="https://1.bp.blogspot.com/-slDE30NVq-I/WYtiVmJxv8I/AAAAAAAAEwE/Vgut2AXo9nIpS2bNeugVwG530YKRWyRjACK4BGAYYCw/s640/Agility_Drills_Runners.jpg" title="" width="640" /></a></span></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">written by runnergirl training</span><br />
<span style="font-size: large;"><br /></span>
<div class="MsoNormal">
<span style="font-size: large;">Agility is very important in sports that rapidly change pace
and direction. Distance running is generally not requiring a lot of rapid changes of
direction. But having a good sense of agility helps runners to avoid injuries
(stepping off a curb and catching yourself before falling, dodging something on
the ground and avoiding rolling your ankle, or rapidly running around another
runner who suddenly stopped at a water stop in a race).</span></div>
<a name='more'></a><span style="font-size: large;"><o:p></o:p></span><br />
<div class="MsoNormal">
<o:p><span style="font-size: large;"> </span></o:p><span style="font-size: large;">The following are a few helpful agility drills. There are
many drills to use and these are great ones to start using!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">These drills should be performed at the start of a workout
before neuromuscular fatigue causes slow reflexes and could result in injuries. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Touch Drill<o:p></o:p></span></b></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span style="font-size: large;">Have at least 2 objects played a few feet apart. Start the
drill by reaching down and touching the object, shuffle or run to the next and
touch it, then back to the start. Repeat the drill for 8-10 repetitions.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><a href="http://4.bp.blogspot.com/-NtMbrMSSTvk/WYtc_6WvNgI/AAAAAAAAEu0/_xZdTKqc47oUVJsWkMjj76-CJbpwqDfRwCK4BGAYYCw/s1600/Agility_Drills_073117_9.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://4.bp.blogspot.com/-NtMbrMSSTvk/WYtc_6WvNgI/AAAAAAAAEu0/_xZdTKqc47oUVJsWkMjj76-CJbpwqDfRwCK4BGAYYCw/s640/Agility_Drills_073117_9.JPG" title="" width="640" /></a></span></div>
<div class="MsoNormal" style="text-align: center;">
Start</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<a href="http://3.bp.blogspot.com/-Ivpurff9Y8Q/WYtdJElN2sI/AAAAAAAAEu8/Cp80jDOdsIYAi1iTj9y5WvFWGPGxNslCwCK4BGAYYCw/s1600/Agility_Drills_073117_10.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://3.bp.blogspot.com/-Ivpurff9Y8Q/WYtdJElN2sI/AAAAAAAAEu8/Cp80jDOdsIYAi1iTj9y5WvFWGPGxNslCwCK4BGAYYCw/s640/Agility_Drills_073117_10.JPG" title="" width="640" /></a></div>
<div class="MsoNormal" style="text-align: center;">
Middle</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<a href="http://2.bp.blogspot.com/-0AgOSbhHrDk/WYtdPs9mkDI/AAAAAAAAEvE/wpQ6isI3hpMpim61bRJjwTo6UwVajWN-ACK4BGAYYCw/s1600/Agility_Drills_073117_11.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://2.bp.blogspot.com/-0AgOSbhHrDk/WYtdPs9mkDI/AAAAAAAAEvE/wpQ6isI3hpMpim61bRJjwTo6UwVajWN-ACK4BGAYYCw/s640/Agility_Drills_073117_11.JPG" title="" width="640" /></a></div>
<div style="text-align: center;">
End</div>
<br />
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Square Jump Drill<o:p></o:p></span></b></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span style="font-size: large;">Have 4 points marked in a square for jumping points. Jump
with 1 or 2 feet to each point until back at the start. Go clockwise or counter
clockwise. Repeat the drill for 8-10 repetitions. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><a href="http://4.bp.blogspot.com/-ooNwGz1RMJA/WYtbWLa2cJI/AAAAAAAAEuQ/SikOBunisTUyBNxxyGv62Y5Q7cHGBMTtQCK4BGAYYCw/s1600/Agility_Drills_073117_4.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://4.bp.blogspot.com/-ooNwGz1RMJA/WYtbWLa2cJI/AAAAAAAAEuQ/SikOBunisTUyBNxxyGv62Y5Q7cHGBMTtQCK4BGAYYCw/s640/Agility_Drills_073117_4.JPG" title="" width="640" /></a></span></div>
<div style="text-align: center;">
First Jump</div>
<br />
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-cKo1isQOBfU/WYtboOngjbI/AAAAAAAAEuY/aaeo0WVrbigTe3emwXhhOMXlr0eXDbq7wCK4BGAYYCw/s1600/Agility_Drills_073117_5.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://2.bp.blogspot.com/-cKo1isQOBfU/WYtboOngjbI/AAAAAAAAEuY/aaeo0WVrbigTe3emwXhhOMXlr0eXDbq7wCK4BGAYYCw/s640/Agility_Drills_073117_5.JPG" title="" width="640" /></a></div>
<div style="text-align: center;">
Second Jump</div>
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-VbQzB7UMJMI/WYtby-so4MI/AAAAAAAAEug/-BjZr4HOCUMAVsiWuglV6QWKyF62DZKVQCK4BGAYYCw/s1600/Agility_Drills_073117_7.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://1.bp.blogspot.com/-VbQzB7UMJMI/WYtby-so4MI/AAAAAAAAEug/-BjZr4HOCUMAVsiWuglV6QWKyF62DZKVQCK4BGAYYCw/s640/Agility_Drills_073117_7.JPG" title="" width="640" /></a></div>
<div style="text-align: center;">
Third Jump</div>
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-zQopkx-BxtA/WYtb9yjKrMI/AAAAAAAAEuo/joCaDz5HwB8WBOsa1g5lFKCKtW0uIV5ZwCK4BGAYYCw/s1600/Agility_Drills_073117_8.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://3.bp.blogspot.com/-zQopkx-BxtA/WYtb9yjKrMI/AAAAAAAAEuo/joCaDz5HwB8WBOsa1g5lFKCKtW0uIV5ZwCK4BGAYYCw/s640/Agility_Drills_073117_8.JPG" title="" width="640" /></a></div>
<div style="text-align: center;">
Fourth Jump</div>
<br />
<span style="font-size: large;"><br /></span>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Bounding<o:p></o:p></span></b></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span style="font-size: large;">Arrange your jumping points in a staggered zig-zag pattern
with at least 2 feet of distance in between. Jump with 1 or 2 feet. Repeat the
drill for 8-10 repetitions. </span><o:p></o:p></div>
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-0A2l41C8F8k/WYte9NO3ISI/AAAAAAAAEvQ/q5Pt7wjUUr4j0WHL2bCg1HYeIzXksU-bQCK4BGAYYCw/s1600/Agility_Drills_073117_19.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://1.bp.blogspot.com/-0A2l41C8F8k/WYte9NO3ISI/AAAAAAAAEvQ/q5Pt7wjUUr4j0WHL2bCg1HYeIzXksU-bQCK4BGAYYCw/s640/Agility_Drills_073117_19.JPG" title="" width="640" /></a></div>
<div style="text-align: center;">
First Jump</div>
<br />
<br />
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-mxY2dx9gnQE/WYtfLMu-mQI/AAAAAAAAEvY/LvCpSuWR6F8JKVq45o2PJ76fBK-Kscu4wCK4BGAYYCw/s1600/Agility_Drills_073117_20.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://4.bp.blogspot.com/-mxY2dx9gnQE/WYtfLMu-mQI/AAAAAAAAEvY/LvCpSuWR6F8JKVq45o2PJ76fBK-Kscu4wCK4BGAYYCw/s640/Agility_Drills_073117_20.JPG" title="" width="640" /></a></div>
<div style="text-align: center;">
Second Jump</div>
<br />
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-cXqM9XsTVB8/WYtfPUN66nI/AAAAAAAAEvg/mphVVwHYNH4B6rNcIv44fqnTOe0pcu5tgCK4BGAYYCw/s1600/Agility_Drills_073117_21.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://1.bp.blogspot.com/-cXqM9XsTVB8/WYtfPUN66nI/AAAAAAAAEvg/mphVVwHYNH4B6rNcIv44fqnTOe0pcu5tgCK4BGAYYCw/s640/Agility_Drills_073117_21.JPG" title="" width="640" /></a></div>
<div style="text-align: center;">
Third Jump</div>
<br />
<br />
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-0V3kBhPT2R8/WYtfWnYEeWI/AAAAAAAAEvo/ePO2NJqRjIkWKVNxxa8dPTn_WXmp1BQWwCK4BGAYYCw/s1600/Agility_Drills_073117_22.JPG" imageanchor="1"><img alt="agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training" border="0" height="424" src="https://4.bp.blogspot.com/-0V3kBhPT2R8/WYtfWnYEeWI/AAAAAAAAEvo/ePO2NJqRjIkWKVNxxa8dPTn_WXmp1BQWwCK4BGAYYCw/s640/Agility_Drills_073117_22.JPG" title="" width="640" /></a></div>
<div style="text-align: center;">
Fourth Jump</div>
<br />
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span style="font-size: large;">Agility drills are great ways to improve running and
athletic quickness and reaction speed. They can be used for team sports or for
marathon runners and everyone in between. As always, check with a doctor before
starting a new exercise program.</span><o:p></o:p></div>
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><span style="font-size: large;"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></span></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-3128629052822731582017-08-07T10:31:00.003-07:002017-08-07T10:42:07.457-07:00Product Review: Bali Body Bronzing Lotion<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-size: large;"><a href="http://4.bp.blogspot.com/-UFi8x7qbUtU/WYijevD7X9I/AAAAAAAAEtA/cveYaMnOSgA9IVf8NpWJ-iiyzuhy_JYiACK4BGAYYCw/s1600/Bali_Body_Bronzing_Lotion_2.JPG" imageanchor="1"><img alt="Product Review Bali Body Bronzing Lotion Tanning No Sun Safe Tan UPF Beauty" border="0" height="640" src="https://4.bp.blogspot.com/-UFi8x7qbUtU/WYijevD7X9I/AAAAAAAAEtA/cveYaMnOSgA9IVf8NpWJ-iiyzuhy_JYiACK4BGAYYCw/s640/Bali_Body_Bronzing_Lotion_2.JPG" title="" width="640" /></a></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">written by runnergirl training</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="MsoNormal">
<span style="font-size: large;">Bali Body Bronzing Lotion is an amazing tinted moisturizer. It gives
a bronzing glow immediately when applied. There is no need for sunshine
exposure to get the glow.</span></div>
<a name='more'></a><span style="font-size: large;"><o:p></o:p></span><br />
<div class="MsoNormal">
<span style="font-size: large;">I found Bali Body products on Instagram a few years
ago.</span> <span style="font-size: large;">They caught my attention because of
the deep tan glow they give skin. And some of their product give those results
without even needing to be exposed to the sun.</span>
<span style="font-size: large;"><a href="http://www.runnergirltraining.com/2016/09/product-review-bali-body-tanning-oils.html" target="_blank">Here</a> & <a href="http://www.runnergirltraining.com/2016/07/product-review-bali-body-tanning-oils.html" target="_blank">here</a> my other reviews of Bali Body products.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://4.bp.blogspot.com/-CRYtl0jJ6Yk/WYijo1lOH_I/AAAAAAAAEtM/OzyoGWtumec1_jIN3mS3eTH4ZuJquSWTgCK4BGAYYCw/s1600/Bali_Body_Bronzing_Lotion_3.JPG" imageanchor="1"><img alt="Product Review Bali Body Bronzing Lotion Tanning No Sun Safe Tan UPF Beauty" border="0" height="640" src="https://4.bp.blogspot.com/-CRYtl0jJ6Yk/WYijo1lOH_I/AAAAAAAAEtM/OzyoGWtumec1_jIN3mS3eTH4ZuJquSWTgCK4BGAYYCw/s640/Bali_Body_Bronzing_Lotion_3.JPG" title="" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><span style="font-size: large;">
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></span></o:p></div>
<div class="MsoNormal">
<span style="font-size: large;">It’s easy to wash off the bronzing lotion in the shower. It
also works to layer with the Bali Body oils for a deeper tan look. With a
beauty product that is so versatile you really can’t go wrong!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<span style="font-size: large;">I was not asked to write this review nor was I given free
products. I have purchased several bottles of the Bali Body Bronzing Lotion because
I love the way it makes my skin look and feel. As someone who does not go
tanning I appreciate the immediate tan that requires no effort or damage to my
skin. The nourishing vitamin E and natural oils give your skin a soft and
hydrated texture. The organic caramel extract gives the bronzed hew as you
blend it onto your skin. Remember to always apply SPF sunscreen when you are going to be in the sun!</span></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<a href="http://4.bp.blogspot.com/-wbAKItm_f38/WYikT9MC_iI/AAAAAAAAEtc/_kbawKJRYY0ErN4-vlvicD2qH163d82SwCK4BGAYYCw/s1600/Bali_Body_Bronzing_Lotion_1.jpg" imageanchor="1"><img alt="Product Review Bali Body Bronzing Lotion Tanning No Sun Safe Tan UPF Beauty" border="0" height="630" src="https://4.bp.blogspot.com/-wbAKItm_f38/WYikT9MC_iI/AAAAAAAAEtc/_kbawKJRYY0ErN4-vlvicD2qH163d82SwCK4BGAYYCw/s640/Bali_Body_Bronzing_Lotion_1.jpg" title="" width="640" /></a><br />
<br />
<span style="font-size: large;"></span>
<span style="font-size: large;">The Bali Body Bronzing Lotion never leaves streaks or
transfers onto clothes. Their products are all vegan and cruelty free, which
means they are never tested on animals. There is so much to love about Bali
Body products! </span><span style="font-size: large;">You should discover them for yourself at their website </span><a href="https://us.balibodyco.com/products/bronzing-lotion" target="_blank"><span style="font-size: large;">here</span></a><span style="font-size: large;">! </span><span style="font-size: large;">I received no compensation for this review nor any if you decide to click their website link. :) </span></div>
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com8tag:blogger.com,1999:blog-905196972181665223.post-6223963745303935882017-08-03T15:25:00.000-07:002017-08-07T09:26:55.925-07:00GIVEAWAY - Sockwell Compression Socks & Winner Announced <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-yew1Dm7No_0/WYOgoMxX60I/AAAAAAAAEr4/7suLY6TU9rMFHN1fORoF_7R8Yg4c3A3BwCLcBGAs/s1600/sockwell_giveaway.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="sock well compression socks running socks sports fatigue swelling blood clots sports giveaway contest enter to win" border="0" data-original-height="1124" data-original-width="1154" height="622" src="https://1.bp.blogspot.com/-yew1Dm7No_0/WYOgoMxX60I/AAAAAAAAEr4/7suLY6TU9rMFHN1fORoF_7R8Yg4c3A3BwCLcBGAs/s640/sockwell_giveaway.jpg" title="" width="640" /></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">written by runnergirl training</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">Time for another giveaway! I've teamed up with Sockwell for a giveaway of a pair of their knee high compression socks! They will select the style & mail it to you. See rules below!</span></span></div>
<a name='more'></a><span style="font-size: large;">*** EDIT***</span><br />
<span style="font-size: large;">Winner was @tahrna from Instagram!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Thank to everyone who entered!</span><br />
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">-----</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">There will be 1 female winner & 1 male winner.</span><span class="m_-6979964850273366163Apple-converted-space"> </span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">-</span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">You can only enter once.</span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">-</span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">Rules:</span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">1. MUST live in the US</span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">2. Follow Sockwell Socks on <a href="https://www.instagram.com/sockwellusa/" target="_blank">Instagram</a> and <a href="https://www.facebook.com/SockwellSocks/" target="_blank">Facebook</a></span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">3. Follow me on <a href="https://twitter.com/runnergirltrain" target="_blank">Twitter</a>, <a href="https://www.instagram.com/runnergirltraining/" target="_blank">Instagram</a> and <a href="https://www.facebook.com/RunnergirlTraining/" target="_blank">Facebook</a></span></span><br />
<span style="font-size: large;">4. Comment on MY social media or this post to enter </span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">-</span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">Contest ends on Sunday August 6th at 8am CST!</span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">-</span></span></div>
<div class="m_-6979964850273366163p1" style="color: #222222; font-family: arial, sans-serif;">
<span class="m_-6979964850273366163s1"><span style="font-size: large;">Thanks and good luck!</span></span><br />
<span class="m_-6979964850273366163s1"><span style="font-size: large;"><br /></span></span>
<span class="m_-6979964850273366163s1"><span style="font-size: large;"><br /></span></span></div>
<br />
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-62375851378156466742017-08-03T09:34:00.000-07:002017-08-03T09:45:59.199-07:00Stop Foot & Leg Cramps<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><a href="http://4.bp.blogspot.com/-ChbnLqH1FP8/WYNOm7ULg0I/AAAAAAAAErs/ifbVevPYWrYlZ0OcRgxosibALcEzGXywQCK4BGAYYCw/s1600/Foot_Leg_Cramps.jpg" imageanchor="1"><img alt="foot leg cramps pain charley horse leg cramps at night runner leg foot cramps " border="0" height="602" src="https://4.bp.blogspot.com/-ChbnLqH1FP8/WYNOm7ULg0I/AAAAAAAAErs/ifbVevPYWrYlZ0OcRgxosibALcEzGXywQCK4BGAYYCw/s640/Foot_Leg_Cramps.jpg" title="" width="640" /></a></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;">written by runnergirl training </span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Foot cramps can stop any runner right in their tracks. Check
out how to avoid them and how to end them when they strike.</span></div>
<a name='more'></a><span style="font-size: large;"> <o:p></o:p></span><br />
<div class="MsoNormal">
<span style="font-size: large;">Our feet and legs constantly work to keep us moving
throughout our day. Often cramps are signaling that something needs to be
addressed. These cramps can be referred to as a charley horse and may suddenly
seize up your calf, foot or toe. Foot cramps often occur in the night,
after a workout or out of the blue. There are a variety of common reasons they
occur. Finding which are the likely culprits will help to eliminate them in the
future.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Causes of foot cramps
can be:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Shoes laced too tightly<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Circulation problems<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Electrolyte imbalance (potassium, calcium & magnesium) <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Nutritional deficits<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Lack of stretching<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Overtraining (doing too much, too soon)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Pregnancy<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Taking diuretics<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Ways to prevent foot
and leg cramps:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Stretch every day<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Use a foot roller<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Make sure to eat a well balanced diet<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Stay well hydrated<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Slowly increase mileage or workout's intensity<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">Make sure shoes aren’t too tight across the top of feet<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">If foot and lower leg
cramps start here are a few ways to stop them.<b><o:p></o:p></b></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Stretching:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Standing calf stretch – Face a wall and step back with the
cramped foot or leg. Lean toward the wall and hold for at least 30 seconds.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Heat:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Apply a heat pack to the cramped area.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Ice:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Use an ice pack or ice massage to alleviate pain.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Massage:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Gently massage the cramped muscles.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Compression:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Wear compression socks (such as Sockwell brand compression socks mentioned at the end of this post) to apply pressure on the muscles</span></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span style="font-size: large;">While foot and leg cramps can be terribly painful they
aren’t damaging and usually can be prevented. They are an indication that something
is off and needs to be corrected. Using the above mentioned techniques they
should occur less often.<o:p></o:p></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Socks shown are Sockwell compression socks. I am a <a href="http://www.runnergirltraining.com/2016/07/sockwell-compression-socks-brand.html" target="_blank">Sockwell</a> brand ambassador and here are a few of my reviews for their socks (<a href="http://www.runnergirltraining.com/2016/11/product-review-sockwell-compression_21.html" target="_blank">Pulse review</a> & <a href="http://www.runnergirltraining.com/2016/11/product-review-sockwell-compression.html" target="_blank">Knee and Micro height review</a>). Some socks were given to me in exchange for my honest review & some socks I personally purchased. </span></div>
<span style="font-size: large;"><br /></span>
<br />
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-82341198686529580142017-07-31T13:12:00.000-07:002017-07-31T13:12:17.314-07:00Running Program Building Blocks<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-VBgQFgYNszw/WX-Lr5KYqBI/AAAAAAAAErU/cAbhCKcTTygupxvpoAlChNDP9zDinsQFQCK4BGAYYCw/s1600/Running_Program_Basics.jpg" imageanchor="1"><img alt="running program design plan exercise workout program create tempo run long run speed work interval workouts hill repeats rest day fitness workout running virtual run race" border="0" height="568" src="https://1.bp.blogspot.com/-VBgQFgYNszw/WX-Lr5KYqBI/AAAAAAAAErU/cAbhCKcTTygupxvpoAlChNDP9zDinsQFQCK4BGAYYCw/s640/Running_Program_Basics.jpg" title="" width="640" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">written by runnergirl training</span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: large;">The Internet, bookstore shelves & running clubs are full
of information (or misinformation) about running programs. How do you know if
the program is balanced?</span></div>
<a name='more'></a><span style="font-size: large;"> <o:p></o:p></span><br />
<div class="MsoNormal">
<o:p><span style="font-size: large;"> </span></o:p><span style="font-size: large;">Running programs, just like all other sports and fitness
programs, need to have a variety of key components to be balanced. This helps
to prevent injuries and also helps to reach your goals. You can always just
slap together whatever workouts you want but that increases the chance of
injury, burnout and not meeting your goals.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Basic aspects of a balanced running program include:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Speed Work</b> (hill
repeats, track workouts, fast runs)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Tempo Runs</b>
(lactate-threshold, race pace)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Intervals</b>
(alternating fast & slow)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Long Runs</b> (LSD or
long sloe distance)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Non-Running Workouts</b>
(cardio, resistance exercises, sports)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Rest Days</b>
(completely no exercise)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">In the sea of running programs it is important to find the
right one for you. They vary on race distance and the arrangement of the
workouts during the week. It is also important to remember that this is YOUR
program and you can be flexible with it. I have seen many runners live and
breathe by their running program. It’s ok if you need to switch Tuesday’s track
workout with Thursday’s interval run. Just remember to use common sense when
swaping workouts. The day following a tough workout should be an easier workout.
Avoid situations like placing an interval day following a leg day at the gym.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">If you are training for a race remember that each of these
key components are going to play a big role for race prep. If you throw out all
speed work you will find that in a race that necessary surge of energy will be missing.
If you crop down your long runs because you don’t have the time to commit to
them during the race your body will not be accustomed to the demands of the increased mileage. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Here is a quick overview of each facet of a balance running
program.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Speed Work<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">There should be 1-2 speed workouts a week. One of them may
be an interval workout. They are at 90-100% of effort. They should be followed
by an easy workout or rest day. They can be run by distance (3 miles) or by
time (run as far as you can in 45 min). For example, if running 3 miles
increase your pace to be faster than your tempo runs by 30 seconds/mile or
faster than your long runs by 1 minute/mile.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Tempo Runs</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">There should be 1-2 tempo runs per week. They are ran at 90%
of maximal effort. These are the runs that are comfortable and difficult at the
same time. They are to increase the body’s tolerance and processing of lactate
levels. When muscles work more intensely than they can rid themselves of waste
that accumulates and causes discomfort, inefficient energy system as fuel and
eventually fatigue. These workouts raise the ceiling of reaching that point.
Races feel less difficult because of tempo runs.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Intervals</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">There should be 1-2 interval workouts per week. The length
of intervals can vary but a 3 to 1 guide is a good starting point. For example,
3 minutes of work and 1 minute of rest (slow run or a fast walk). There are a
lot of other interval workouts to use. Here are 2 common ones:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Ins and Outs is an interval (and also speed) workout where
you alternate fast and slow periods with fence posts, trees, road signs, etc.
If you have 4 trees in a row it might look like fast to tree 1, slow to tree 2,
fast to tree 3 and slow to tree 4. This can be performed for a set time (10
minutes) or distance (the length of a block).<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Whistle intervals are where someone (even yourself) have a
whistle or timer that signals to change speed. The sound indicates to change
from fast or slow speeds. This can be performed for a set time (30 minutes) or
distance (4 times around a track).<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Long Runs</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">There should be one long run every or every other week. These
are performed around 60-70% of maximal effort. They are typically scheduled on
the weekends in most running programs. A rest day should follow it and the day
prior should be an easy workout to avoid depleting energy stores for the long
run. Some training programs will have the longest long run at a shorter
distance than the race. For example, the longest run for a half marathon (13.1
miles) might be 10 miles. Some runners (like myself) prefer to run at least the
race distance before the race. Find a training program that fits your needs.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Non-Running Workouts</b>
<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: large;">This can be 1-3 days a week depending on your training program.
This is a great time to lift weights, play sports, use a variety of machines at
the gym, or be active with your friends and family outside. Forget being
focused on miles and effort level and just have fun! This goes a long way to
prevent overtraining injuries and mental staleness.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Rest Days</b> <o:p></o:p></span></div>
<div style="text-align: left;">
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></div>
<div class="MsoNormal">
<span style="font-size: large;">Depending on the race length there may be 1-3 rest days a
week. A rest day should have no exercise. This doesn’t mean to lay on the couch
but it means to refrain from workouts. This allows your body to muscles to
recover, rebuild energy stores and prevent injuries. </span><o:p></o:p></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px;" /></a><br />
<br /></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-60650998646399713642017-07-24T12:06:00.000-07:002017-07-24T12:06:38.725-07:00Life After A Marathon?<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://3.bp.blogspot.com/-5951N5IpaM0/WXZCXHJ6w4I/AAAAAAAAErE/c4PDN-twV3MsJB8caSCyUCSMdQKZ2iiGACK4BGAYYCw/s1600/life_after_marathon.jpg" imageanchor="1"><img alt="life after marathon race running training exercise program post marathon half recovery rest workout plan " border="0" height="600" src="https://3.bp.blogspot.com/-5951N5IpaM0/WXZCXHJ6w4I/AAAAAAAAErE/c4PDN-twV3MsJB8caSCyUCSMdQKZ2iiGACK4BGAYYCw/s640/life_after_marathon.jpg" title="" width="640" /></a></span></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">written by runnergirl training </span><br />
<span style="font-size: large;"><br /></span>
<div class="MsoNormal">
<span style="font-size: large;">Is there life after a marathon (or half marathon, etc)? The answer is yes and it takes a bit of planning just like
you did to arrive at the starting line.</span></div>
<a name='more'></a><span style="font-size: large;"><o:p></o:p></span><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">It may seem like after crossing the finish line of the big
race there is no need to plan anything. The couch and copious amounts of junk
food seem to be calling out for you. It takes a few weeks to recover from a
half or full marathon (especially depending on your training and conditioning
level). Allow 2-3 weeks to recover. That means it starts with a plan.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">Zero Week<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">What is zero week you ask? It is the first week following
the big race. Take the first few days off to rest completely. That means you
are off of your feet as much as possible. Remember to hydrate and refuel with
quality nutrition. Your body is rebuilding all of the damage caused by the
race. You are very susceptible to catching a cold, flue, etc during this time
due to your body being so depleted. Try to avoid crowds if possible.<span style="mso-spacerun: yes;"> </span>You can focus on foam rolling, stretching,
yoga, etc to restore muscle and joint mobility. Everything can get quite overused following heavy mileage. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">After 5-6 days of rest (or at least as low level of activity
that your schedule allows) then look at slowly adding in non-impact exercise.
This may include a short slow to moderate pace walk, riding a bike, using the
elliptical. Keep the intensity or heart rate range low to moderate. Avoid resistance training (weight lifting, body weight exercises, etc) for 2-3
weeks. You are easing your body back into movement during this time. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">Focus this week or two on rest, recovery & nutrition.
This is will help you to avoid being sick, injured and ready to start training for
your next goal.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">What is your next
goal?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: large;">Sometimes it is hard to even think about planning for your
next race after you are recovering from the previous one. Even if you can’t
imagine training for a race simply pick whatever goals are going to help keep
you moving. Maybe it is to increase your weekly cycling mileage. Maybe it is to
walk with your friends or family every weekend at the park. If racing is what
really motivates you then try a virtual race or short distance races to keep
the energy alive! Find a goal that ignites you. This will help you stay active
which in turn assists in running recovery!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span style="font-size: large;">I suggest planning 1-2 months of small goals past your race.
This is also effective to keep the post race blues away. Having goals to follow
is what helps keep you moving forward long after the finish line.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com0tag:blogger.com,1999:blog-905196972181665223.post-91673035847958809092017-07-17T16:49:00.001-07:002017-07-18T07:59:31.232-07:00DC Talk Jesus Freak Cruise July 2017<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-kCxukz4xnlg/WWz61p_AJbI/AAAAAAAAEio/Ga1Vyi_39zQX-5q3-CmAEDXJB1SLsGn7QCK4BGAYYCw/s1600/Jesus_Freak_Cruise_DCTALK_Floor_Poster.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina running on beach miami" border="0" height="480" src="https://1.bp.blogspot.com/-kCxukz4xnlg/WWz61p_AJbI/AAAAAAAAEio/Ga1Vyi_39zQX-5q3-CmAEDXJB1SLsGn7QCK4BGAYYCw/s640/Jesus_Freak_Cruise_DCTALK_Floor_Poster.JPG" title="" width="640" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">This is my review of the DC Talk Jesus Freak Cruise on the MSC Divina on July 11-15, 2017. See below!</span></div>
<div style="text-align: left;">
</div>
<a name='more'></a><br />
<br />
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">A little rewinding to say DC Talk is a pop/rap/rock group that began in the late 80's at Liberty University by Toby McKeehan, Michael Tait and Kevin Smith. They released their self titled album in 1989. I was 10 years old and immediately became obsessed with them. I joined their fan club called The Vibe Tribe and that gave backstage to meet and greets at every concert. I have been blessed to see them more times than I can count, have always promoted their music & even performed their music in junior and senior high school and made a demo tape for a singing contest with this music. DC Talk was my life!</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-uiAiC0YjZi8/WW4WLqP8p2I/AAAAAAAAEoE/o9MrrZXnjm4VT0lTt60SeeIhszYp5YDkgCLcBGAs/s1600/DCTalk_1993_small_copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina" border="0" data-original-height="935" data-original-width="1200" height="311" src="https://3.bp.blogspot.com/-uiAiC0YjZi8/WW4WLqP8p2I/AAAAAAAAEoE/o9MrrZXnjm4VT0lTt60SeeIhszYp5YDkgCLcBGAs/s400/DCTalk_1993_small_copy.JPG" title="" width="400" /></a></div>
</div>
<div style="text-align: center;">
with DC Talk on the Change Your World Tour in 1993</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">To date, DC Talk has released 7 full length albums and in addition have several remix and compilation greatest hits albums. In 2000, they released an album called Intermission that signified they were taking a pause as a group. They each pursued individual music careers. In 2016, they announced a reunion cruise for July 2017. I immediately signed up for the cruise and couldn't wait to hear them perform together again!</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-69N0Fu6cQNM/WW4WyG4coCI/AAAAAAAAEoI/NkRXiaYQp0wfsKuUbBuIumxBahOVYVALACLcBGAs/s1600/DCTALK_TobyMac_2001_small_copy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina" border="0" data-original-height="892" data-original-width="1200" height="296" src="https://1.bp.blogspot.com/-69N0Fu6cQNM/WW4WyG4coCI/AAAAAAAAEoI/NkRXiaYQp0wfsKuUbBuIumxBahOVYVALACLcBGAs/s400/DCTALK_TobyMac_2001_small_copy.jpg" title="" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
with Toby Mac on the Solo Tour in 2001</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-aU3uGvYmp_4/WW4XXPgKwuI/AAAAAAAAEoM/asOOnbBGaCc21zh56G3eknXlD-eZj1I5wCLcBGAs/s1600/Toby_Mac_2014_copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://2.bp.blogspot.com/-aU3uGvYmp_4/WW4XXPgKwuI/AAAAAAAAEoM/asOOnbBGaCc21zh56G3eknXlD-eZj1I5wCLcBGAs/s320/Toby_Mac_2014_copy.JPG" title="" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
with Toby Mac in 2014</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">When cruise time rolled around we decided to fly into Miami 2 days before the cruise. Miami definitely has a different vibe than Orlando or other Florida cities I have visited. We spent some time visiting tourist places and the beach. I noticed on social media that DC Talk was staying at our same hotel! Despite milling around the hotel lobby, pool and gym I never saw anyone from their group. But other people on social media somehow found them.</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-sVOIAj_Z4jQ/WW4iJXtWq5I/AAAAAAAAEqk/DOtadXWORy83mSmce4pNthYY2AWNs3oVACK4BGAYYCw/s1600/running_on_beach_miami_2017_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina running on beach miami" border="0" height="400" src="https://4.bp.blogspot.com/-sVOIAj_Z4jQ/WW4iJXtWq5I/AAAAAAAAEqk/DOtadXWORy83mSmce4pNthYY2AWNs3oVACK4BGAYYCw/s400/running_on_beach_miami_2017_copy.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
running on the beach in Miami the day before the cruise</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<b><span style="font-size: large;">Cruise Day 1 - Embarkation</span></b></div>
<div style="text-align: left;">
<span style="font-size: large;">When arriving at the cruise terminal at our assigned time, luggage is left with the porters and then we joined a long line to enter the terminal. After passing through the security check point I was thrilled to hear DC Talk music playing over the PA system. It's not often to go somewhere and hear their music playing! :) At check in they assigned a boarding group number, gave the cruise book and cruise ID card and took your picture. There was a bit of a waiting time until our group boarding number was called. You passed through one more security check point and then we officially stepped foot onto the Jesus Freak Cruise ship!</span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-9Bop25ooFEg/WW4YbWlETlI/AAAAAAAAEoU/waiDoqh3CmAEl8lSu7_JXKtGvL4WlqUcACLcBGAs/s1600/Jesus_Freak_Cruise_DCTalk_Posters_2017_copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina running on beach miami" border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://1.bp.blogspot.com/-9Bop25ooFEg/WW4YbWlETlI/AAAAAAAAEoU/waiDoqh3CmAEl8lSu7_JXKtGvL4WlqUcACLcBGAs/s400/Jesus_Freak_Cruise_DCTalk_Posters_2017_copy.JPG" title="" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
in the cruise terminal waiting to board the ship</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-_dS_VwWziTg/WWz8DMqQ7fI/AAAAAAAAEi4/iMW1r8pNkyc_GIbTAelen2joynIZtU6lwCK4BGAYYCw/s1600/Jesus_Freak_Cruise_DCTALK_Schedule_2017.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina schedule" border="0" height="300" src="https://3.bp.blogspot.com/-_dS_VwWziTg/WWz8DMqQ7fI/AAAAAAAAEi4/iMW1r8pNkyc_GIbTAelen2joynIZtU6lwCK4BGAYYCw/s400/Jesus_Freak_Cruise_DCTALK_Schedule_2017.JPG" title="" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
cruise schedule</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">We stopped at the guest services desk to answer a few questions and then started exploring the ship! It takes a while to become oriented with where everything is located. Next stop had to be the gym then out to the decks! Let's find those pools and hot tubs!</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-iqftWMaLTcE/WWz8zRwiDyI/AAAAAAAAEjA/AkbkrH6R1eIt1lXBRb0i5unhDkiLXeMBwCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Sports_Courts_DCTALK.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Sports Court Corn Hole" border="0" height="300" src="https://2.bp.blogspot.com/-iqftWMaLTcE/WWz8zRwiDyI/AAAAAAAAEjA/AkbkrH6R1eIt1lXBRb0i5unhDkiLXeMBwCK4BGAYYCw/s400/Jesus_Freak_Cruise_Sports_Courts_DCTALK.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
the sport court</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-tfA7cCTI4ws/WWz9VpgvzgI/AAAAAAAAEjI/9x1ForZOOZQoCsgI2Afqx964QA2r65KYQCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Deck_DCTALK.jpg" imageanchor="1"><img border="0" height="400" src="https://4.bp.blogspot.com/-tfA7cCTI4ws/WWz9VpgvzgI/AAAAAAAAEjI/9x1ForZOOZQoCsgI2Afqx964QA2r65KYQCK4BGAYYCw/s400/Jesus_Freak_Cruise_Deck_DCTALK.jpg" width="395" /></a></div>
<div style="text-align: center;">
crowded deck</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-NEBu2Nfdb9k/WWz9zDVM2wI/AAAAAAAAEjQ/vEWRApq7xVUFJJmCbXjRjImYyTTEwBNiACK4BGAYYCw/s1600/Jesus_Freak_Cruise_DCTALK_Elevators.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Elevators Posters" border="0" height="400" src="https://3.bp.blogspot.com/-NEBu2Nfdb9k/WWz9zDVM2wI/AAAAAAAAEjQ/vEWRApq7xVUFJJmCbXjRjImYyTTEwBNiACK4BGAYYCw/s400/Jesus_Freak_Cruise_DCTALK_Elevators.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
DC Talk decals on the elevators</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-2hBXAWeJtNE/WWz-a4o8OAI/AAAAAAAAEjY/nWmP29dgLi4kzvqyzBK8BTPJ8uh7mhetACK4BGAYYCw/s1600/Jesus_Freak_Cruise_DCTALK_Floor_Poster.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina posters" border="0" height="300" src="https://2.bp.blogspot.com/-2hBXAWeJtNE/WWz-a4o8OAI/AAAAAAAAEjY/nWmP29dgLi4kzvqyzBK8BTPJ8uh7mhetACK4BGAYYCw/s400/Jesus_Freak_Cruise_DCTALK_Floor_Poster.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
floor decals</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">The ship had DC Talk decals on elevators, the floors, portholes and their (DC Talk, Toby Mac, Newsboys & Gotee Records artists') music played each day. It was amazing to be immersed in all things DC Talk! </span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-JfbbVun7sqw/WW4X9GC6neI/AAAAAAAAEoQ/QJkvy7SlBgk2IMi67S9gkS-flm2Nqj0swCLcBGAs/s1600/Jesus_Freak_Cruise_DCTALK_Guido_copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Michael Guido" border="0" data-original-height="1235" data-original-width="928" height="400" src="https://1.bp.blogspot.com/-JfbbVun7sqw/WW4X9GC6neI/AAAAAAAAEoQ/QJkvy7SlBgk2IMi67S9gkS-flm2Nqj0swCLcBGAs/s400/Jesus_Freak_Cruise_DCTALK_Guido_copy.JPG" title="" width="300" /></a></div>
</div>
<div style="text-align: center;">
with DC Talk road Pastor, Michael Guido</div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">The <i>only</i> DC Talk meet and greet on the cruise that I am aware of was following boarding. I noticed a large gathering of people in a room with security standing outside and my heart jumped knowing this looked like a meet and greet. I ran up just as they closed the doors (my heart hit the floor). The security guys told me they just walked around asking people if they wanted to go to a meet and greet. They were a tad bit savage and would not let anyone else into the room. At his last concert in Dallas, I had told Toby Mac that I would see him on this cruise and I would not be deterred now! I patiently waited outside those doors and as soon as they opened and Toby, Michael & Kevin walked out with security I waited for him to see me. He did & immediately waved and hugged me. I asked if I may snap a pic and he said of course. He never disappoints! I thanked God for this small meet up...and it turned out to be my only one on this trip. </span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-xnToff1km20/WW4ZJ4cHHiI/AAAAAAAAEoY/8OAWyLqxPhwNwRJi_Iadq1PpPYCnVrRBQCLcBGAs/s1600/Jesus_Freak_Cruise_Toby_Mac_2017_copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina meet and greet" border="0" data-original-height="1600" data-original-width="1201" height="400" src="https://2.bp.blogspot.com/-xnToff1km20/WW4ZJ4cHHiI/AAAAAAAAEoY/8OAWyLqxPhwNwRJi_Iadq1PpPYCnVrRBQCLcBGAs/s400/Jesus_Freak_Cruise_Toby_Mac_2017_copy.JPG" title="" width="300" /></a></div>
</div>
<div style="text-align: center;">
Toby Mac waving at me </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-cqmjVsTjCOA/WW4ZkGsdNRI/AAAAAAAAEoc/FxgjFVbwQYofQ9BubdJlsexi_QZZDdlwACLcBGAs/s1600/Jesus_Freak_Cruise_Toby_Mac_meeting_copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina meet and greet" border="0" data-original-height="1235" data-original-width="928" height="400" src="https://4.bp.blogspot.com/-cqmjVsTjCOA/WW4ZkGsdNRI/AAAAAAAAEoc/FxgjFVbwQYofQ9BubdJlsexi_QZZDdlwACLcBGAs/s400/Jesus_Freak_Cruise_Toby_Mac_meeting_copy.JPG" title="" width="300" /></a></div>
</div>
<div style="text-align: center;">
so happy I got to see him</div>
<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">There was a mandatory muster drill. They have you bring the life vests from the stateroom. Do not put it on until instructed to in the drill. The cruise newsletter in your room will let you know where to go for the drill.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Next up was the Sail Away Party up on deck. It was the first time that Toby, Michael & Kevin were all on the stage together on the cruise. Everyone was so excited! </span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-gvFmRelEaOk/WW4aB9RpzUI/AAAAAAAAEog/XwhlzfF5BqQVUKaqt1WAMl5shynIb8X3wCLcBGAs/s1600/Jesus_Freak_Cruise_DCTALK_Sail_Away_Party_copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina sail away party" border="0" data-original-height="1600" data-original-width="1201" height="400" src="https://2.bp.blogspot.com/-gvFmRelEaOk/WW4aB9RpzUI/AAAAAAAAEog/XwhlzfF5BqQVUKaqt1WAMl5shynIb8X3wCLcBGAs/s400/Jesus_Freak_Cruise_DCTALK_Sail_Away_Party_copy.JPG" title="" width="300" /></a></div>
</div>
<div style="text-align: center;">
sail away party</div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">After, I found the buffet and then went to our stateroom. After hanging out around the ship for a while it was time for dinner. We had the early dinner (5:30pm). The main dining hall waitstaff at our dinner was very rude and harsh to deal with for the entire dinner. The other table mates were really fun people but the service was so poor that we left and went to buffet. The waiter refused to refill anyone's water glasses even after multiple requests, would not help with my food allergy questions (even though I had contacted the cruise prior to sailing & spoke with guest services when boarding). The waiter even did not take an order for a member at the table and we had to go track down another waitstaff member to stop by our table to take their order (everyone else had finished eating by this point). The buffet may have been crowded but the service at least had common decency. :) We never returned to the main dining hall after that experience. </span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">After dinner was Toby Mac's concert! It was lit as always! There was a lot of energy in the audience! His show was 1.5 hours long. I had no idea he was doing a full length concert! So thrilled!!</span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-yK8Y2eAKJd0/WW4ay2zD2QI/AAAAAAAAEoo/7ypYoIAafEstpawbO5wHWl5kzWmJpTGtgCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Toby_Mac_Concert_2017_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina toby mac concert tobymac" border="0" height="300" src="https://3.bp.blogspot.com/-yK8Y2eAKJd0/WW4ay2zD2QI/AAAAAAAAEoo/7ypYoIAafEstpawbO5wHWl5kzWmJpTGtgCK4BGAYYCw/s400/Jesus_Freak_Cruise_Toby_Mac_Concert_2017_copy.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
Toby Mac's concert</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">As if the day could not hold anymore DC Talk thrills they managed to add in anther one with Free At Last The Movie from the late 90's. It was the raw form of the movie that sadly somehow never found the silver screen. It was however released on DVD in 2002. I remember having the Free At Last The Movie hat, shirt and poster in the late 90's. It was such a big piece of their history. Toby, Michael and Kevin introduced the movie and even though I have seen it many times it was still a real treat to see again!</span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-_9aSHmvVUOU/WW4bbTCfrVI/AAAAAAAAEow/8lAbPGFubC0v5ApgAwSshVbg5qWWwi41gCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Freek_At_Last_Movie_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Free At Last the Movie" border="0" height="300" src="https://1.bp.blogspot.com/-_9aSHmvVUOU/WW4bbTCfrVI/AAAAAAAAEow/8lAbPGFubC0v5ApgAwSshVbg5qWWwi41gCK4BGAYYCw/s400/Jesus_Freak_Cruise_Freek_At_Last_Movie_copy.JPG" title="" width="400" /></a></div>
</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
Free At Last The Movie showing</div>
<br />
<span style="font-size: large;">The movie started around 10:45pm and I was so hyped after the day's events that I couldn't fall asleep until after 1am! So many amazing moments to try to remember forever!</span><br />
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;">Cruise Day 2 - At Sea</span></b><br />
<span style="font-size: large;">The next day was at sea so basically everyone was out and about milling around. The pools and buffet were very crowded all day. There were a few things I especially wanted to attend. There was a behind the scenes chat with DC Talk tour staff and a memorabilia exhibit. </span><br />
<b><br /></b>
<br />
<div style="text-align: center;">
<b><a href="http://2.bp.blogspot.com/-NSGh6ZIw984/WW0IosiQ2nI/AAAAAAAAEkU/-PfWvp_fy1AjFbM6IaO88kvWK9-d8CBlQCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Tour_Book_ads.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina memorabilia" border="0" height="400" src="https://2.bp.blogspot.com/-NSGh6ZIw984/WW0IosiQ2nI/AAAAAAAAEkU/-PfWvp_fy1AjFbM6IaO88kvWK9-d8CBlQCK4BGAYYCw/s400/Jesus_Freak_Cruise_Tour_Book_ads.JPG" title="" width="300" /></a></b></div>
<div style="text-align: center;">
cruise book programing ads</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/--PhUWq4_98U/WW0LsDzL0iI/AAAAAAAAEk0/K7Jq4avkZzMkqBl3wLzsZ3i5Dmg1zNUFwCK4BGAYYCw/s1600/Jesus_Freak_Cruise_DCTalk_Memorabilia_pic.jpg" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina memorabilia" border="0" height="248" src="https://3.bp.blogspot.com/--PhUWq4_98U/WW0LsDzL0iI/AAAAAAAAEk0/K7Jq4avkZzMkqBl3wLzsZ3i5Dmg1zNUFwCK4BGAYYCw/s400/Jesus_Freak_Cruise_DCTalk_Memorabilia_pic.jpg" title="" width="400" /></a></div>
<div style="text-align: center;">
DC Talk memorabilia</div>
<div style="text-align: center;">
<br /></div>
<span style="font-size: large;">There was a lot of old school DC Talk memorabilia! I actually had several of the pieces from over the years (magazines, album release ads, autographed 8x10 pictures for each tour, posters) and then amazing & rare things to see (their songwriting notes, their Dove Award - like a Grammy for the Gospel music industry & more). </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I posted short videos of the memorabilia tables on YouTube here: <a href="https://youtu.be/V60oTyeE0c4?list=PLAtxNfB_yMPj0c0eK_yGybiZL2Tl6lQPa" target="_blank">video 1</a>, <a href="https://youtu.be/1KwLvK-b4To?list=PLAtxNfB_yMPj0c0eK_yGybiZL2Tl6lQPa" target="_blank">video 2</a>, <a href="https://youtu.be/NkBOU_N9rJY?list=PLAtxNfB_yMPj0c0eK_yGybiZL2Tl6lQPa" target="_blank">video 3</a>.</span><br />
<br />
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-261Ldt84-TM/WW0Nj_znixI/AAAAAAAAElA/SgU97Zl4EcoOhR39f8ikRNxK_75xW4dZwCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Behind_The_Scenes_Chat.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Behind The Scenes with tour Staff" border="0" height="300" src="https://2.bp.blogspot.com/-261Ldt84-TM/WW0Nj_znixI/AAAAAAAAElA/SgU97Zl4EcoOhR39f8ikRNxK_75xW4dZwCK4BGAYYCw/s400/Jesus_Freak_Cruise_Behind_The_Scenes_Chat.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
behind the scenes chat with DC Talk tour staff</div>
<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">The Behind The Scenes chat with the DC Talk tour staff was fun and entertaining! They told a few stories or recalled fond tour memories with Toby, Michael and Kevin. Toby spoke briefly too!</span><br />
<br />
<br />
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-nsXUN-TnBkA/WW4b1fCiENI/AAAAAAAAEo4/4ALkBWlnSbIhRB3zU7SJgcuA02R8aUg8QCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Toby_Mac_In_Crowd_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Toby Mac " border="0" height="400" src="https://4.bp.blogspot.com/-nsXUN-TnBkA/WW4b1fCiENI/AAAAAAAAEo4/4ALkBWlnSbIhRB3zU7SJgcuA02R8aUg8QCK4BGAYYCw/s400/Jesus_Freak_Cruise_Toby_Mac_In_Crowd_copy.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
Toby Mac leaving through the crowd at the behind the scenes chat</div>
<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">The desserts at the buffet are not food allergy friendly. But I was able to find two gelato shops that served sorbet. It is dairy free and depending on your food allergies and sensitivities can be low FODMAP based on the flavor. I selected mango and my stomach was kind to me and never gave me a problem. </span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-vmtc8RWFc1w/WW0QZ1oE_CI/AAAAAAAAElk/PcwyYLvXBTMnmBAXR8DJK_FHJ4N08_QXQCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Gelato.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina food allergies sorbet dairy free low fodmap IBS" border="0" height="400" src="https://3.bp.blogspot.com/-vmtc8RWFc1w/WW0QZ1oE_CI/AAAAAAAAElk/PcwyYLvXBTMnmBAXR8DJK_FHJ4N08_QXQCK4BGAYYCw/s400/Jesus_Freak_Cruise_Gelato.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
mango dairy free sorbet</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">As we moved around the ship I ran into some old friends! I have known Jimmy Abegg since I was 16 years old. He was in the late Rich Mullins' Ragamuffin Band. He is an amazingly talented musician, painter & very kind and genuine person. It was a very unexpected treat to see him again!</span><br />
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-qt9NdTHYO_E/WW4cJ6d7LkI/AAAAAAAAEpA/QEoQG2DNfkEkY91guhJ97-lv28BkZjfagCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Jimmy_Abegg_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Jimmy Abegg" border="0" height="300" src="https://3.bp.blogspot.com/-qt9NdTHYO_E/WW4cJ6d7LkI/AAAAAAAAEpA/QEoQG2DNfkEkY91guhJ97-lv28BkZjfagCK4BGAYYCw/s400/Jesus_Freak_Cruise_Jimmy_Abegg_copy.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
with Jimmy Abegg</div>
<br />
<span style="font-size: large;">I also ran into John Reuben! I was on the Gotee Records' John Reuben street team in college and graduate school. I had attended many of his concerts and meet & greets. We both looked at each other when passing one another. I stopped, turned around & asked, "Excuse me, but are you John Reuben?!" He said, "I thought I recognized you!" I haven't seen him since around 2003! So fun to say hello again!</span><br />
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-pgAb8ts_kg4/WW4caXPZJNI/AAAAAAAAEpI/AhUT3FfHa1UcPcSfn3hwrFqyqHLI2ibaACK4BGAYYCw/s1600/Jesus_Freak_Cruise_John_Reuben_Gotee_Records_copy.jpg" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina John Reuben Gotee Records Rapper" border="0" height="383" src="https://3.bp.blogspot.com/-pgAb8ts_kg4/WW4caXPZJNI/AAAAAAAAEpI/AhUT3FfHa1UcPcSfn3hwrFqyqHLI2ibaACK4BGAYYCw/s400/Jesus_Freak_Cruise_John_Reuben_Gotee_Records_copy.jpg" title="" width="400" /></a></div>
<div style="text-align: center;">
with John Reuben</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">You never knew who you might run into on this Jesus Freak Cruise! We bumped into Ryan Stevenson several times at the buffet, Duncan Philips (Newsboys) many times in the halls, several band members (Otto Price, DJ Maj, Dave Wyatt). I also saw a few of Toby Mac's kids running around. I saw on social media other people mentioning seeing other band members' family members.</span><br />
<br />
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-LPBqAW2wCts/WW4cubcomrI/AAAAAAAAEpQ/ukVeu5T3FF8vlqgPRCag1009YnPGi2D6gCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Otto_Price_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina otto price sugar bear musician bass guitarist player" border="0" height="400" src="https://2.bp.blogspot.com/-LPBqAW2wCts/WW4cubcomrI/AAAAAAAAEpQ/ukVeu5T3FF8vlqgPRCag1009YnPGi2D6gCK4BGAYYCw/s400/Jesus_Freak_Cruise_Otto_Price_copy.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
with Otto Price AKA Sugar Bear, DC Talk's bass player</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-s4T2nI_3oo8/WW4dHIhKtUI/AAAAAAAAEpc/0x-ik1-vaLo8bHsYDsOa8nIjzaScze93ACK4BGAYYCw/s1600/Jesus_Freak_Cruise_DCTalk_Poster_Vintage_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina dc talk memorabilia vintage poster" border="0" height="400" src="https://3.bp.blogspot.com/-s4T2nI_3oo8/WW4dHIhKtUI/AAAAAAAAEpc/0x-ik1-vaLo8bHsYDsOa8nIjzaScze93ACK4BGAYYCw/s400/Jesus_Freak_Cruise_DCTalk_Poster_Vintage_copy.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
found a poster that I had in jr. high school</div>
<div style="text-align: center;">
<br /></div>
<br />
<span style="font-size: large;">There was a running/walking deck but tended to be very windy. I made my own outdoor track by looping around a few decks to avoid the most windy ones! :)</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-BVb4HDFl4NQ/WW0VFhOV8WI/AAAAAAAAEls/6QJb-yrOyUQcuhoGWUHMraprQgzAXH7RACK4BGAYYCw/s1600/Jesus_Freak_Cruise_Deck_Running.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina running walking fitness exercise deck ship" border="0" height="400" src="https://3.bp.blogspot.com/-BVb4HDFl4NQ/WW0VFhOV8WI/AAAAAAAAEls/6QJb-yrOyUQcuhoGWUHMraprQgzAXH7RACK4BGAYYCw/s400/Jesus_Freak_Cruise_Deck_Running.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
ran on this deck a lot</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">As a fitness professional, it is difficult for me to sit still. :) Even with the gym, taking the stairs everywhere and the running/walking deck I decided to get in a body weight circuit on the balcony of our room. What not try something new, right? </span><br />
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-P5kkx-HLpLs/WW4dqLQK2cI/AAAAAAAAEpk/xRoiuy1aKfAZ1sVY2WNbJePBUobUFJ49ACK4BGAYYCw/s1600/Jesus_Freak_Cruise_balcony_body_weight_exercises_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina fitness running walking deck fitness gym wellness body weight exercises" border="0" height="300" src="https://3.bp.blogspot.com/-P5kkx-HLpLs/WW4dqLQK2cI/AAAAAAAAEpk/xRoiuy1aKfAZ1sVY2WNbJePBUobUFJ49ACK4BGAYYCw/s400/Jesus_Freak_Cruise_balcony_body_weight_exercises_copy.JPG" title="" width="400" /></a></div>
</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
designing a body weight circuit on the balcony</div>
<br />
<br />
<span style="font-size: large;">It was a beautiful day at sea and the gorgeous sunset at the end of the day made me smile. :)</span><br />
<br />
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-eDTO3I6rZTc/WW0WxXpuaeI/AAAAAAAAEl8/4hTwgFJTftg48o7rOfhBDxpakZb0paCYwCK4BGAYYCw/s1600/Jesus_Freak_Cruise_sunset_on_deck.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina running walking deck sunset" border="0" height="400" src="https://3.bp.blogspot.com/-eDTO3I6rZTc/WW0WxXpuaeI/AAAAAAAAEl8/4hTwgFJTftg48o7rOfhBDxpakZb0paCYwCK4BGAYYCw/s400/Jesus_Freak_Cruise_sunset_on_deck.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
sunset on deck</div>
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;">Cruise Day 3 - Nassau, Bahamas</span></b><br />
<span style="font-size: large;">We decided to stay on the ship when in port at Nassau in the Bahamas. We had already been through Nassau on a Disney cruise and decided to check out the ship's activities this day. </span><br />
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-oGqkVswk2OQ/WW0ZFVk0SdI/AAAAAAAAEmU/PuSrcKNa9nQpBX7pwoHaUWd7L1eHCnY9QCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Nassau.jpg" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Nassau bahamas" border="0" height="281" src="https://1.bp.blogspot.com/-oGqkVswk2OQ/WW0ZFVk0SdI/AAAAAAAAEmU/PuSrcKNa9nQpBX7pwoHaUWd7L1eHCnY9QCK4BGAYYCw/s400/Jesus_Freak_Cruise_Nassau.jpg" title="" width="400" /></a></div>
<div style="text-align: center;">
woke up to this out our window in Nassau, Bahamas</div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Since the previous day was overcrowded at the pools, hot tubs, sauna, gym & buffet today was the day to freely move around the ship! There were several pools (indoor and partial indoor/outdoor) and lots of hot tubs. Some of the hot tubs are private and some are next to crowded pools. We found a private one and turned on some music on the phone to create our own private pool party! :) Don't forget the sunscreen!</span><br />
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-8XkAgvqtSWw/WW4d_3Pm8hI/AAAAAAAAEps/uVtjadU2v9YJHyJbaulya_Zxo-2A-rXvgCK4BGAYYCw/s1600/Jesus_Freak_Cruise_hot_tub_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina fitness running walking deck fitness gym wellness body weight exercises hot tub deck pools" border="0" height="300" src="https://2.bp.blogspot.com/-8XkAgvqtSWw/WW4d_3Pm8hI/AAAAAAAAEps/uVtjadU2v9YJHyJbaulya_Zxo-2A-rXvgCK4BGAYYCw/s400/Jesus_Freak_Cruise_hot_tub_copy.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
one of the many hot tubs</div>
<br />
<br />
<span style="font-size: large;">Today was <b>THE DAY</b> of DC Talk's concert! They had both an early and late show. You attend the one opposite of your assigned dinner time and wear a specific color of wristband to get into your assigned concert. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I thought 3 hours was a great amount of time to arrive early for the later concert. When I arrived there were already 186 people ahead of me....and that was just at one entrance. There are two theater entrances on the lower level & two entrances on the balcony level. The Jesus Freak Cruise staff was gracious enough to go through the line and write a number on your wristband to help prevent people from rushing in to cut in line when the doors opened. I was number 187 on my entrance to the theater. I arrived prepared with headphones, a fully charged phone, water bottles and snacks to last the 3 hours of waiting and through the concert. People were pretty good about holding your place in line when you dashed out for a pit stop break.</span><br />
<br />
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-Xeft_DKk2PM/WW0cXICqO-I/AAAAAAAAEmo/rBNz0CLtDeQ98ay_Vb0aUPT4H6ijn68nQCK4BGAYYCw/s1600/Jesus_Freak_Cruise_concert_wait_1.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina DC Talk concert waiting time pre concert" border="0" height="400" src="https://2.bp.blogspot.com/-Xeft_DKk2PM/WW0cXICqO-I/AAAAAAAAEmo/rBNz0CLtDeQ98ay_Vb0aUPT4H6ijn68nQCK4BGAYYCw/s400/Jesus_Freak_Cruise_concert_wait_1.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
3 hours of waiting in the hall before the DC Talk concert</div>
<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">The DC Talk concert was iconic DC Talk! It felt amazing to hear their songs live again and to be singing along with the crowd! They performed many of their usual concert favorites. Toby Mac crowd surfed like he used to in DC Talk shows! The band and crowd all had great energy! I posted a few video clips of the live songs on YouTube <a href="https://www.youtube.com/playlist?list=PLAtxNfB_yMPj0c0eK_yGybiZL2Tl6lQPa" target="_blank">here</a>.</span><br />
<br />
<br />
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-Q4elq50AxSo/WW4erjd3FxI/AAAAAAAAEp0/NiKN2DyjtpIWr6dImxGqp3fWvcKFbD36wCK4BGAYYCw/s1600/Jesus_Freak_Cruise_DCTalk_Concert_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Concert" border="0" height="300" src="https://2.bp.blogspot.com/-Q4elq50AxSo/WW4erjd3FxI/AAAAAAAAEp0/NiKN2DyjtpIWr6dImxGqp3fWvcKFbD36wCK4BGAYYCw/s400/Jesus_Freak_Cruise_DCTalk_Concert_copy.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
DC Talk in concert</div>
<br />
<br />
<b><span style="font-size: large;">Cruise Day 4 - Half Moon Cay</span></b><br />
<span style="font-size: large;">The next morning the beautiful view to the Half Moon Cay private island awaited everyone! We excitedly ate breakfast and took our beach bag to the meeting place at a lounge. They had everyone meet there and pick up a ticket that let your group disembark at a certain time. Our group was called right away. We disembarked the ship and filed onto a small boat that took everyone to the Half Moon Cay private island. </span><br />
<br />
<br />
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-NouJ3e6hu-4/WW4e9laWQpI/AAAAAAAAEp8/mtrfcy3BD6EIkj8LdRMwRKh5ZdgpV5SVACK4BGAYYCw/s1600/Jesus_Freak_Cruise_Tender_Boat_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Concert Half Moon Cay island Bahamas tropical" border="0" height="400" src="https://1.bp.blogspot.com/-NouJ3e6hu-4/WW4e9laWQpI/AAAAAAAAEp8/mtrfcy3BD6EIkj8LdRMwRKh5ZdgpV5SVACK4BGAYYCw/s400/Jesus_Freak_Cruise_Tender_Boat_copy.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
peeking out at the cruise ship while riding in the boat to the island</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">The Half Moon Cay island is a private island that cruise ships use for a day port. We left the small boat and walked through a little plaza that had a very small shop, a drink bar, restrooms, and a guest services desk. We moved past that area to find a spot on the beach. Along the beach were small brightly colored day cabanas. In front of them were lawn chairs. You could also pay for a covered lawn chair but they were sold out when we arrived at 9am. </span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-U_FaACtxK_A/WW4fOh0gKII/AAAAAAAAEqE/pE7pBNbBK7UlipZkb4o8-x4OyKwr3pIlwCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Half_Moon_Cay_Island_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Concert Half Moon Cay Island Private Beach Bahamas" border="0" height="300" src="https://3.bp.blogspot.com/-U_FaACtxK_A/WW4fOh0gKII/AAAAAAAAEqE/pE7pBNbBK7UlipZkb4o8-x4OyKwr3pIlwCK4BGAYYCw/s400/Jesus_Freak_Cruise_Half_Moon_Cay_Island_copy.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
Half Moon Cay island</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<a href="http://2.bp.blogspot.com/-OfJSNLcIOLU/WW4fdV7ApzI/AAAAAAAAEqM/MdLntwa6J3oRvezRq54y3_bN1iR17I91QCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Half_Moon_Cay_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Concert Half Moon Cay island private bahamas tropical" border="0" height="400" src="https://2.bp.blogspot.com/-OfJSNLcIOLU/WW4fdV7ApzI/AAAAAAAAEqM/MdLntwa6J3oRvezRq54y3_bN1iR17I91QCK4BGAYYCw/s400/Jesus_Freak_Cruise_Half_Moon_Cay_copy.JPG" title="" width="300" /></a></div>
<div style="text-align: center;">
Half Moon Cay island</div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">None of my pictures have filters. The water is actually that bright blue and the sand is white! It is gorgeous! It is unbelievable how beautiful Half Moon Cay looks! It is amazing to believe this place is real!</span></div>
<div style="text-align: left;">
<div style="text-align: center;">
<a href="http://1.bp.blogspot.com/-2sDwt5SeZjU/WW4hzNdIfCI/AAAAAAAAEqc/QQyZH119lPoT2ZFQ7rMSbM8HKZ0KImp8gCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Half_Moon_Cay_Island_Cabanas_copy.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Concert half moon cay island" border="0" height="300" src="https://1.bp.blogspot.com/-2sDwt5SeZjU/WW4hzNdIfCI/AAAAAAAAEqc/QQyZH119lPoT2ZFQ7rMSbM8HKZ0KImp8gCK4BGAYYCw/s400/Jesus_Freak_Cruise_Half_Moon_Cay_Island_Cabanas_copy.JPG" title="" width="400" /></a></div>
</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
Half Moon Cay island</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<a href="http://4.bp.blogspot.com/-hO-o-yykMS0/WW04MhwO7AI/AAAAAAAAEno/nGLYH70LJp0bn7AWcqWcI_-mHquhSavOgCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Half_Moon_Cay_Water.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Concert Half Moon Cay island water" border="0" height="300" src="https://4.bp.blogspot.com/-hO-o-yykMS0/WW04MhwO7AI/AAAAAAAAEno/nGLYH70LJp0bn7AWcqWcI_-mHquhSavOgCK4BGAYYCw/s400/Jesus_Freak_Cruise_Half_Moon_Cay_Water.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
Half Moon Cay island</div>
<div style="text-align: left;">
<br /></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">There was a meal that was included with the day in port. It had a variety of food options. I enjoyed a veggie burger and fresh fruit (don't drink the tap water). The last boat to leave Half Moon Cay to the cruise ship was at 3:15pm. We thought we'd beat the rush and got in a long line to leave at 1:30pm. I was once again surprised at how long the line was so early in the afternoon. As you join the line at the little plaza there are feet washing stations. The boat took us back to the ship and we hit the buffet since hours of playing of the beach in the sun depletes your energy!</span><br />
<br />
<br />
<div style="text-align: center;">
<a href="http://3.bp.blogspot.com/-MNcEDUXlUqw/WW0644iYdeI/AAAAAAAAEn0/UQU_Aib9VNYPXKBzb_kPC0CdhHOoPJ68gCK4BGAYYCw/s1600/Jesus_Freak_Cruise_Sunset_on_Deck_Last_Night.JPG" imageanchor="1"><img alt="DC Talk toby mac mckeehan michael tait kevin smith Christian music group rap rock should hip hop Jesus Freak Cruise MSC Divina Concert sunset deck on ship water cruise" border="0" height="300" src="https://3.bp.blogspot.com/-MNcEDUXlUqw/WW0644iYdeI/AAAAAAAAEn0/UQU_Aib9VNYPXKBzb_kPC0CdhHOoPJ68gCK4BGAYYCw/s400/Jesus_Freak_Cruise_Sunset_on_Deck_Last_Night.JPG" title="" width="400" /></a></div>
<div style="text-align: center;">
sunset on deck on the last night</div>
<br />
<span style="font-size: large;">There are so many activities to keep you busy on the cruise ship! There were other concerts sprinkled throughout the schedule but I didn't attend them so I would have time for other things. I ran on deck during Hollyn's concert. I watched the Newsboys concert in the simulcast lounge so I didn't have to deal with the time lag of waiting for a seat and leaving the crowded auditorium. That is a fun aspect about a cruise ship to have a variety of programming so that no two experiences are the same!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I packed up my luggage and placed it outside of the cabin. Word to the wise, remember to keep important things with you such as your passport, medication, toothbrush, deodorant & if you're a light sleeper like me...earplugs! Doh! </span><br />
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;">Cruise Day 5 - Disembarkation</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<span style="font-size: large;">You are assigned a disembarkation time in your cruise Daily Program newsletter that your cabin attendant leaves in your room each day. The final morning's breakfast is served from 5:30am-6am for early riser and then 6am-9:30am for buffet and 6am-8am for the restaurant. The buffet was super crowded at 7am! I thought we were beating the rush but once again I underestimated the crowds! :) Next we joined a long line that left the ship, went through customs and retrieved our luggage from a conveyer belt like at the airport.</span><br />
<b><span style="font-size: large;"><br /></span></b>
<span style="font-size: large;">You then exit the building back onto the terminal plaza. It is wise to decide your ride situation ahead of time if possible. Or snag an Uber by your phone app and be on your way within a matter of minutes!</span><br />
<br />
<br />
<b><span style="font-size: large;">Take Aways</span></b><br />
<span style="font-size: large;">I felt so grateful to experience this cruise! I saved for a year to be able to budget it since I already had my other travels for 2017 planned when this cruise was announced. At the risk of sounding like an elitist cruise snob I will give my personal pros and cons (please don't think I'm an actual elitist cruise snob though). :p</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;">Pros:</span></b><br />
<span style="font-size: large;">Concerts every day</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Running/walking deck was free of hazards that other cruise lines have (shuffle board, etc)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Lots of variety of activities offered each day</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Sport court was large</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Lots of hot tubs</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">24 hour room service</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Buffet had several food options, even for those with allergies (note if your allergy is severe they did <b>NOT </b>mention a cross-contamination-free kitchen, i.e. peanut allergies & celiacs beware)</span><br />
<br />
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;">Cons:</span></b><br />
<span style="font-size: large;">No planned meet & greets with artists. Only 1 unplanned.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Running/walking deck did not go all the way around the ship</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">The only place to get drinking water is the buffet (you have to fill up your water bottles there unless you use your room's bathroom faucet)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Room service charges a fee for orders from 11pm-6am</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Waitstaff in main dining room was very rude and difficult</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Non dairy ice cream not available at free ice cream dispenser</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Main dining room staff is unfriendly & unsupportive for any food allergies (literally only gave me a plate of lettuce and tomatoes)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">When we had an injury the guest services & room service never brought ice after we requested it several times</span><br />
<b><br /></b>
<br />
<br />
<span style="font-size: large;">Overall this was an amazing experience! I learned some facets about the MSC cruise line so in the future I will be better prepared and know what to expect. I am really grateful for this experience!</span><br />
<span style="font-size: large;"><br /></span>
<b><br /></b>
<a href="http://www.mylivesignature.com/" target="_blank"><img src="http://signatures.mylivesignature.com/54489/76/D6CDB7D5D2141A01C2DD9F3B46D26812.png" style="background: transparent; border: 0;" /></a></div>
runnergirl traininghttp://www.blogger.com/profile/18145836112532922962noreply@blogger.com2