Pastor as coach?

As I’ve gained fitness through running, I’ve had many opportunities to interact with others about this journey. Usually this is in the realm of answering training questions and offering encouragement to those who tell me that they too would like to begin running (or be more active or lose weight). I love helping people! That’s, I think, part of my call as a pastor.

I’ve discovered that better physical fitness can be related to spiritual fitness. Or better expressed, taking care of our bodies is part of a holistic way to live our faith. For me personally, I’ve discovered that running allows me to meditate, to pray, to reflect on life, and even to write sermons. These benefits come from those, long and short, solitary runs. Another benefit is the community that I’ve discovered by joining a running club. I value the relationships that I’ve built over the last couple years. One of my favorite activities is Wednesday night track…it’s hard work (which I like) but more importantly it is gathering to work hard together. Its social and I like that. With the added benefits of my husband and adult children becoming runners as well, it’s become an integral part of my life.

All this has nudged me towards coaching. At first I thought this was something to do in addition to my work as pastor. But I’m learning that it is somehow part of my pastoral call. Of course I’m still working this all out, but helping people to move…to get moving…to experience the wonderful bodies that God gave them. It falls under my call to provide pastoral care while also witnessing to the Kingdom of God in the community. Something that I’m also trying to work out is how I can help other pastors to be more proactive in their own self-care.

Lately I’ve been reading lots of books about running and training. The other day, while looking at another book, I noticed a book titled, “Conscious Coaching: The Art and Science of Building Buy-in.” In looking at the title, I realized that God was gently leading me in this direction because my work as “pastor” may benefit from some of this type of training as “coach.”

This book is for coaching athletes but it can benefit anyone who is “in the business of motivating other people.” So far the introduction has reminded of the importance of trust. It is critical for leadership, in and out of the church. In the church we talk about trust in God…something very important to the life of faith. I want to explore the importance of extending that trust in God into trust of one another (including trust of the pastor/leader).

I plan to share more insights as I read this book. Meanwhile, what are your thoughts regarding the intersections of coaching, trust, and faith?

Guest Post Today -Embracing the Race

Embracing The Race

“What’s your pace?”

This is a common question you’ll hear frequently among runners. It’s also a number you must sometimes enter on race registration forms. It’s easy to obsess about exactly how long it takes one to cover the distance of a mile.

Early in my running journey, I quickly realized that everyone runs a different pace. Some bolt out like a flash of lightning, determined to win the race. Others fall into the “back of the pack” category, bringing up the rear. And in between these two extremes are a myriad of other paces.

Could I run at a faster pace at the start of a long race? Absolutely! But could I maintain that pace throughout the rest of the race? Not a chance. If I started out sprinting with all my might, I’d quickly drain myself of the energy I need to reach the finish line.

My determination is focused on finishing the race at my own unique pace, not trying to keep up with someone else.

Maybe you’re not a runner and can’t relate to the race environment. Perhaps you have no intentions of ever lacing up running shoes.

But runner or not, you are running a race.

In Hebrews 12:1-2, Paul depicts the Christian life as a race. He urges us to “run with perseverance the race marked out for us, fixing our eyes on Jesus.”

The Christian life is a long distance race we are called to live one step at a time. There are obstacles. Hills to climb.  Sometimes we are running quickly at a smooth pace. Other times we hit the wall and feel like giving up before we reach the finish line.

Jesus started the race with us and is also waiting at the finish line.  No medal or cash prize could ever come close to the eternal joy we will experience when we see Him face to face.

There are so many powerful parallels between running and our faith journey with Jesus! They paint vivid pictures of what we encounter in this race called life.

My book, Embracing The Race: 40 Devotions for the Runner’s Soul, will awaken your mind to these parallels. You’ll be equipped with scripture, encouraged to persevere and inspired with determination. You’ll be challenged to plunge deeper in your walk with God!

Each day’s reading will give you a peek into the runner’s world, a fresh Biblical insight, practical life application, soul-searching reflections and a heart-felt prayer.

Kyle Idleman, best-selling author of Not a Fan says this about the book:

Honest and fun to read, you’ll find encouragement and challenge that come from Bible passages and through the language of a runner. If you’re a runner, you’ll love this book. If you’re not a runner, there is plenty here for you, too.”

Embracing The Race is available on Amazon in paperback and Kindle version.

You can connect with Lisa Preuett on her blog at:

                       Lisa Preuett is a follower of Jesus, wife and mom of two. An avid runner, she’s completed multiple races from 5K to full marathon. Actively involved in women’s ministry, she thrives on encouraging others in their faith. She resides in Taylorsville, KY. You can connect with her at

Balance – Boston Marathon Training Week 5

Friday’s long run started and ended at this beautiful spot.

How balanced are you? Can you stand on one leg without wobbling for 30 seconds? What about on the other leg? Can you do it with your eyes closed? If you can do all this (and more) one legged balance stuff then good for you! If you’re a bit (or a lot) wobbly, join the club. My, “I’m just a bit out of balance” club.

In reading “Anatomy for Runners” (Jay Dicharry) I was reminded that balance is important. Doing one-legged balancing drills shows that even with all the work I’ve done to strengthen my body, I still have balance issues, favoring one side of my body over the other. This is a problem when running because it means that the favored side is usually doing more work. For me, that meant my left leg getting overworked in my last two marathons. So, as I strength train, I need to also work on strengthening the weaker.

Balance is not just a term for thinking of how strong each side of our body is or well we can stand on a single leg. Here are some other thoughts about balance.

1. Balance does not mean equal. A balanced diet does not mean that we eat equal amounts of everything. Rather, we eat adequate amounts of what we need. For me, this could get complicated so I’ve settled on a balanced diet is one that is largely free of processed foods (& added sugars) and is filled with vegetables, fruits, whole grains, some meat, and a bit of fat… and the occassional glass of wine or beer or other treat.

2. Balance does not mean everything is effort is the same. This is important to think about in terms of training paces. Easy runs are supposed to be easy and easy runs are supposed to be the majority of training runs. While the concept has not been hard for me to learn, I do sometimes struggle with actually doing it. It’s tempting to push that easy pace into a moderate pace while telling myself, “look how much better I’m getting!” For proper training balance those easy runs must be truly easy, and when they are, I’m ready for the hard workouts which makes them way more fun! Most seem to agree that a proper balance is 80% easy and 20% hard.

3. Balance means not doing the same thing over and over again. Do you know that our bodies are amazingly adaptive? They are. So much so that if we continue to do the same exercise over and over again, our bodies get used to that exercise. This is another reason for the 80/20 rule from above…or, don’t always run at the exact same pace, and don’t always do the exact same run…unless you are fine with where you are. The same applies when we’re strength training. Don’t do the exact same exercises each week. Mix it up. This doesn’t need to be complicated, for instance if you’re doing lunges (my plan usually calls for 2 seats of 10 on each leg), don’t always do the same lunges. There are lunges with weights, walking lunges, jumping lunges, forward, backward, and side lunges and so on. Mixing it up is more fun and your body will respond better.

4. Balance is important for life. Life is not all running, school, work, family, church, hobby or… I started running as a form of self-care. It was a way to step away from the stresses of my job as a pastor. It’s helped and the time running has helped me to thing through issues and even write sermons. I’ve found a good balance here.

What have you learned about balance in your own life?

Here’s my training log for last week:

Workouts: 1/14/2018 – 1/20/2018
Sunday, January 14, 2018 – Rest Day
7:00 AM  Yoga
Completed: 30:00
Monday, January 15, 2018
9:17 AM Easy Run – 6 Miles Easy
Completed: 6 mi ~ 59:57 (9:59 min/mi)
11:00 AM  Strength & Mobility
Core & Strength Level 2
2 Sets of the following sequence with ~ 30-60 seconds rest between each exercise.
15 squats; 20 sec. plank; 10 push ups; 20 Crunches; 10 lunges on each leg; 20 sec. plank; 10 calf drops on each leg; 20 Sit-Ups
Completed: 25:00
Workout Comments: First set of squats was with ball toss (16lb) and second was 1-legged holding a band for balance…one legged was very hard on my right leg
Tuesday, January 16, 2018 
Rest Day
Wednesday, January 17, 2018
5:47 PM Run – Lactate Threshold
2 x 1.5 Mile Threshold Run
Planned: 7 mi
2 Miles Easy; 2 x 1.5 Miles @ Threshold Pace w / 3:00 rest; 2 Miles Easy
Completed: 7.17 mi ~ 1:12:08 (10:03 min/mi)
Thursday, January 18, 2018
9:00 PM Strength & Mobility
Core & Strength Level 2
2 Sets of the following sequence with ~ 30-60 seconds rest between each exercise.
15 squats; 20 sec. plank; 10 push ups; 20 Crunches; 10 lunges on each leg; 20 sec. plank; 10 calf drops on each leg; 20 Sit-Ups
Completed: 25:00
Workout Comments: This was a very long day (13 hours) which thankfully is not normal. I followed the workout with some relaxation stretches to help me sleep.
Friday, January 19, 2018
7:19 AM 10 Mile Long Run
Planned: 10 mi Nice & Easy
Completed: 10 mi ~ 1:41:21 (10:08 min/mi)
Saturday, January 20, 2018
Trail Run? – See note below
My question: What about doing a five mile trail run (same as 1-12) before my hike church?
Coach’s response: You can do tomorrows 5 miler on Saturday before the hike if you would prefer. Not on both days though.
7:41 AM Run
Completed: 5 mi ~ 59:34 (11:54 min/mi)
Workout Comments: Today’s run felt really nice. It felt easier than it did the week before and when I compared heart rate the average was a lot lower than last week. For some reason though, my new watch thinks that my training was unproductive today (It’s been saying that for a week). It’s weird because I feel good…other than this annoying message I very much like my new watch.
9:07 AM
Walk: 5.1 mi ~ 2:23:17 (28:04 min/mi)
This was “Hike Church.” Something new that we are trying and the reason my long run was on Friday. I ran the loop and then walked it with a small group.
Completed Cross Training: 30:00
Planned Run: 23.00 mi // Completed Run: 28.18 mi ~ 4:53:01
Completed Strength & Mobility: 50:00
Completed Walk: 5.10 mi ~ 2:23:17

Growing up racist #5…or I never knew that

I’ve been reading the very good, but very uncomfortable to read book, “Stamped from the Beginning: The Definitive History of Racist Ideas in America.” It’s been a slow read for me, but from an historical perspective I am finally to the 60s, thus to when I was born. One paragraph struck me today because it is such an example of how language perpetuates ideas without our even being aware of it…the topic is language symbolism. Coincidentally I read of this very concept when reading a commentary on Mark’s gospel today. Both are food for thought for Sunday’s sermon. Here is the long quote:

Language symbolism and a conference on race and color in Copenhagen in 1965:

Scholars pointed out everyday phrases like “black sheep,” “blackballing,” and “blacklisting,” among others, that had long associated Blackness and negativity.

The language symbolism was no less striking in two new American identifiers: “minority” and “ghetto.” For centuries, racists had construed Black folk as minors to White majors, and that history could be easily loaded into their latest identifier of the supposed lesser peoples: minorities. The appellation only made sense as a numerical term, and as a numerical term, it only made sense indicating national population or power dynamics. But it quickly became a racial identifier of African Americans (and other non-Whites) – even in discussions that had nothing to do with national issues. It made no sense as another name for Black people, since most Black people lived, schooled, worked, socialized, and died in majority-Black spaces. The term only made sense from the viewpoint of Whites, who commonly related to Black people as the numerical minority in their majority-White spaces, and elite Blacks, who were more likely to exist as the numerical minority in majority-White spaces. And so, class racism – downgrading the lives of Black commoners in majority Black spaces – became wrapped up in the term “minority,” not unlike a term that psychologist Kenneth Clark had popularized after putting aside brown and light dolls.

In 1965, Clark published his seminal text, Dark Ghetto. The term “ghetto” was known as an identifier of the ruthlessly segregated Jewish communities in Nazi Germany. Though social scientists like Clark hoped the term would broadcast the ruthless segregation and poverty that urban Blacks faced, the word quickly assumed a racist life of its own. (364)

Interestingly (sadly) many whites are now afraid of becoming a numerical minority…maybe some of the angst is because of the idea (even if its subliminal) that minority equals “not good.”

I’m sure I’ll read about more but until then, I wonder how many other words are still in our lexicon?

It’s More than Running – Boston Marathon Training Week 4

Here is a list of what’s important from The San Francisco Marathon…good advice here.

To be a good runner, to be a healthy runner, you need to do more than run. I’ve learned this over the years and am fairly diligent in incorporating those other things that are so important. Here is my list of the necessities for good training:

  1. A good (and flexible) plan. The challenge about generic training plans is that each of us is unique. We each have different challenges and we each respond to stimuli in different ways. I’m thankful that I’ve found a coach who guides me well. Of course a generic plan is better than no plan, but I’d advise you to keep if flexible when life intervenes.
  2. Strength work. Strength training is necessary for at least two reasons: injury prevention and performance improvement. There are lots of good resources out there for putting together your own plan. Two books that I recommend are: “Build Your Running Body” by Pete Magill, and “Anatomy for Runners” by Jay Dicharry (he also recently published “Running Rewired”, I have it but haven’t read it yet).
  3. Recovery work. Rest is important. Sleep is important. Working out the kinks in our muscles is important. And sometimes these all go together, so that when you can’t sleep because your muscles are aching, better than a pill is some relaxing time with the foam roller and some gentle stretching. The above referenced books also have good suggestions here. Personally I count yoga, and some mobility exercises as recovery work too.
  4. Healthy Diet. I wrote more about this last week but one cannot emphasize too often the importance of healthy eating. I don’t think one can emphasize enough that fad diets are unhealthy diets. The best advice I’ve read (or heard) is to eat good food and not too much of it. If you want to read about this, try Matt Fitzgerald’s “Racing Weight” or “The Endurance Diet.

I’m happy to report that I’ve done a pretty good job in all these areas this week. What about you? Where do you struggle? What would you add?

Here’s my training log for the past week:

Nancy Switzler Workouts: 1/7/2018 – 1/13/2018

Sunday, January 7, 2018 Rest Day

7:30 AM Yoga
Completed: 1:00:00
My before church Sunday routine usually includes 30-60 minutes of gentle yoga. It helps me to center and prepare for the morning.
Monday, January 8, 2018
7:21 AM 6 Miles Easy
Planned: 6 mi
Completed: 6 mi ~ 1:01:25 (10:13 min/mi)
8:30 AM Strength & Mobility
Core & Strength Level 2
2 Sets of the following sequence with ~ 30-60 seconds rest between each exercise.
15 squats; 20 sec. plank; 10 push ups; 20 Crunches; 10 lunges on each leg; 20 sec. plank; 10 calf drops on each leg; 20 Sit-Ups
Completed: 24:00
Workout Comments: Substituted 1-legged deadlifts (10 each leg, 2 sets) for one set of plank
Tuesday, January 9, 2018 Rest Day
Strength & Mobility- Hip prehab plus
Three sets each: Bridges (3 types); clamshells w/band (3 types); pushups; gentle stretch and roll
Completed: 20:00
Wednesday, January 10, 2018
5:43 PMRun – Lactate Threshold
2.5 Mile Threshold Run
Planned: 7 mi
2.5 Miles Easy
2.5 Miles @ Threshold Pace
2 Miles Easy
Completed Easy Run: 2.5 mi ~ 25:44 (10:16 min/mi)
Completed Threshold Pace: 2.5 mi ~ 21:30 (8:35 min/mi)
Interestingly my watch recorded my heart rate as 170 for the last mile of my run. This is near max for me and there is no way my actual heart rate was this high. If it were I would not have been able to complete the run. I have a new watch with wrist based monitoring. I remember that part way through the run my heart rate seemed a bit low…so I tried to tighen the wristband while running. I must have loosened it instead. Dumb. My advice is to not worry about this date while actually running! 
Completed Easy: 2.01 mi ~ 20:34 (10:15 min/mi)
Strength & Mobility – Hip prehab short
Post track workout relaxation: 1 set bridges (3 types) and clamshells with band (3 types) followed by stretching and foam rolling.
Completed: 20:00
Thursday, January 11, 2018
Strength & Mobility – Core & Strength Level 2
2 Sets of the following sequence with ~ 30-60 seconds rest between each exercise.
2 Sets of the following sequence with ~ 30-60 seconds rest between each exercise.
15 squats; 20 sec. plank; 10 push ups; 20 Crunches; 10 lunges on each leg; 20 sec. plank; 10 calf drops on each leg; 20 Sit-Ups
Completed: 20:00
I also lead an hour long gentle stretch and prayer class at my church on Thursdays. I count it as recovery work.
Walk – Completed: 5.5 mi ~ 1:53:15 (20:36 min/mi)
This walk (actually a hike) was not assigned by my coach. I was actually checking out a trail for a hike I will be leading for church on the 20th
Friday, January 12, 2018
8:29 AM5 Miles Easy – Planned: 5 mi
Completed: 5.06 mi ~ 1:00:54 (12:01 min/mi)
Workout Comments:
I did a trail run of the previous day’s hike…because I got lost the day before and so needed to learn more about the trail. It was a nice trail run. I’m thinking this might be a good run to repeat as strength work. The hills were challenging but not so much so that I had to walk…well, just a couple times. 😊
I got in some nice hill work during yesterday’s 14 mile long run. The first hill did not seem as steep as the elevation profile shows.




lt; /div>
Saturday, January 13, 2018
7:35 AM14 Mile Long Run – Planned: 14 mi
Nice & Easy
Completed: 14.01 mi ~ 2:28:34 (10:36 min/mi)
Workout Comments:div><
I felt pretty good, but my legs were more fatigued than usually…probably because of the hilly trail run the day before.< em>Interesting tidbit. Ever since my watch erroneously said my heart rate was 170 for part of my workout at track, the daily training status has been “maintaining.” Prior to this it was “improving.” It seems as if my watch thinks I’m overtraining because after this morning’s run it now says, “unproductive.” Maybe it was the combination of the high heart rate on Wednesday and running hills. Hopefully it will be happy after tomorrow’s rest day.
Completed Cross Training: 1:00:00< strong>Completed Walk: 6.04 mi ~ 2:03:53< strong>Planned Run: 32.00 mi // Completed Run: 32.09 mi ~ 5:38:42< strong>Completed Strength & Mobility: 1:24:00
Happy Training…13 weeks until race day!

Can anything good come out of …? Today’s sermon

Can anything good come out of Oxnard?

I remember an encounter in my first days here at Our Redeemer. It was with Rusty Jackson, a long time (but not his entire life) Oxnard resident and founding member of the church. Upon our introduction, he looked at me, and with a twinkle in his eye said, “You know they say that nothing good comes out of Oxnard.”

Was he referring to this text in John’s gospel? Where Nathanael seems to initially reject Jesus because he was from Nazareth? Philip had invited him to come and meet Jesus, who just might be the promised Messiah. But this promised Messiah was coming from the wrong town, the town with the bad reputation.

We don’t really know why Nathanael scoffed at the idea of something good coming from Nazareth because we don’t know too much about the town except that it was small. And maybe that’s the point… sometimes we scoff at or are afraid of that which we don’t know.

Can anything good come out of Oxnard? Some outside of Oxnard would say “no.”

I remember being in a group of people in Ventura a few years ago. The leader was asking where everyone was from. Most were identifying some neighborhood in Ventura. I said, “Oxnard.” And the leader replied, “I’m sorry.” We’ve since become friends and I’m not sure he would respond in the same way today.

I think that all of us in Oxnard, whether we live elsewhere and worship here, whether we’ve moved here, or whether we were born here and continue to live here… I think that we all can say there is mostly certainly good that comes out of Oxnard. We can be proud here at Our Redeemer that we are known for our excellent preschool…good comes from here!

So maybe we are better prepared than others to not so quickly dismiss a place because we don’t know enough. I’ve told you stories of my once upon a time fear of parts of Los Angeles. In retrospect my fear of LA was a racist fear of others…or people I didn’t know. But then I went there and spent time and learned how ignorant I was.

Today, in our divided nation and even divided world, we may find ourselves asking the question more often…of places, of people, of affiliated groups.

All of my sermon up to this point was written before the news broke of the president using vile language to describe countries south of our borders (Haiti and El Salvador) and all the countries that make up the continent of Africa. What I had written after this point seemed so sadly connected and yet irrelevant…so an update was in order.

Today, with the gospel text in one hand and the news in the other, the question asked by Nathanael, ”Can anything good come out of Nazareth?” Becomes the questions:

Can anything good come out of El Salvador?

Can anything good come out of Haiti?

Can anything good come out of Algeria, Angola, Benin, Botswana, Burkina Faso, Burundi, Cabo Verde, Cameroon, Central African Republic (CAR), Chad, Comoros, Democratic Republic of the Congo, Republic of the Congo, Cote d’Ivoire, Djibouti, Egypt, Equatorial Guinea, Eritrea, Ethiopia, Gabon, Gambia, Ghana, Guinea, Guinea-Bissau, Kenya, Lesotho, Liberia, Libya, Madagascar, Malawi, Mali, Mauritania, Mauritius, Morocco, Mozambique, Namibia, Niger, Nigeria, Rwanda, Sao Tome and Principe, Senegal, Seychelles, Sierra Leone, Somalia, South Africa, South Sudan, Sudan, Swaziland, Tanzania, Togo, Tunisia, Uganda, Zambia, and Zimbabwe?

Can anything good come from these countries whose residents have dark skins? Or does all the good stuff come from countries like Norway, whose residents are white?

On this weekend, when we honor the ministry and legacy of the Rev. Dr. Martin Luther King Jr., we are presented with these questions. Our faith gives us the answer.

The answer is not found in the stories of all the good that has been done by immigrants from these countries…and other countries. Certainly their contributions help to make America great, even as we remember that except for Native Americans we are all from someplace else. It’s also important to remember that the majority of our African American brothers and sisters trace their roots to people who were forcibly kidnapped and sold as slaves…and it was their work…unpaid work…that led to much of the prosperity upon which this nation was built. We are still dealing with the legacy of this racism… of this evil.

I digress… the answer to the question of whether anything good can come from these countries is not found in the good things that people from these countries do…as appreciated and honored those good things are. But the problem with uplifting people who’ve done well is that we imply that they must earn the respect that is due to them as human beings.

No the answer to the question of whether anything good can come from these countries…through our faith…is a resounding YES!

Yes…good can come from these places because God is good and God is there just as God is here. When we look at our world we remember that it is good because God created it and then said “it is good.” And on that ultimate day of creation, God made human beings, God said, “it is very good.”

It is very good… our created world and all the inhabitants. Because of sin, no place is perfect, including these United States. Because of sin, no person is perfect, including you and me. And that is why Jesus came… because of love for this big giant imperfect mess of a world. And his primary teaching to his disciples and to us is that the only way that we could make things better and that is to love one another as we love God.

It’s that simple and it’s that difficult.

Did you notice Philip’s response to Nathanael’s question? He didn’t argue. He just said, “come and see.” And with these words took Nathanael to meet Jesus.

Let’s go and see.

I have a friend who organizes a mission trip to El Salvador every August…who wants to go? I’d love to join him, while bringing others along. But maybe we can’t all travel to other countries. We can still make concerted efforts to learn about people of other nationalities, faiths, and political perspectives so that we can see the humanity and even the face of Jesus in those we do not know. Jesus loves them and invites us to love them too.

Re-Committing: Boston Marathon Training Week 3

This photo was taken in November. 

Yesterday (Sunday 1/7) some members of my running club were planning to conduct a weigh-in, followed by an 8 week contest to lose weight. I’m told they do this annually as a way to get rid of those pounds gained though the holidays (but they skipped the last 2 years). While I’ve not hesitated to share my weight here on this blog (as a way to tell my weight loss story), the thought of going and weighing myself with other members of the running club brought great anxiety. For me, the anonymity of the internet is safer…except that everyone who knows me can read this as well. Hmmm. They postponed the weigh-in until next week but I probably won’t do it then either.

This morning I weighed 170.2 with 28.8% body fat. This is about 7 pounds more than I weighed a year ago and is a sign that I’ve been eating way too much! One of my great fears is that I’d regain all the weight that I’ve lost since I started running (and mostly eating differently). 7 pounds is not 80 pounds, but complacency is what allows those of us who struggle to allow those pounds to creep back on. Thankfully a party on Saturday night was the last for awhile.

While I was still active when heavier, I don’t want to go back to this…

Now I’m training for Boston, so it’s not the best time to embark on a calorie deficit weight loss attempt…but I can eat well. I can make better choices. For instance yesterday we spent the afternoon taking down and putting away all the Christmas decorations. When dinner time came, my husband suggested pizza, and this did sound good. But instead we had salads of romaine, spinach, chicken, avocado, tomatoes, onion, and feta. I had a homemade vinagrette as well. For me…this is also part of marathon training.

Right now, eating right is a huge part of marathon training. If you too struggle with food and weight…don’t give up because you are worth the effort!

So how did the week of training go? Wonderful. I’m still ramping up and that meant a bit over 28 miles run along with strength training. Here’s my log:

Nancy Switzler
Workouts: 12/31/2017 – 1/6/2018
Sunday, December 31, 2017 Rest Day
Monday, January 1, 2018
8:36 AM Run – Easy Run Planned: 5 mi
Completed: 5 mi ~ 49:44 (9:56 min/mi)
9:30 AM Strength & Mobility
Core & Strength Level 2
2 Sets of the following sequence with ~ 30-60 seconds rest between each exercise.
15 squats; 20 sec. plank; 10 push ups; 20 Crunches; 10 lunges on each leg; 20 sec. plank; 10 calf drops on each leg; 20 Sit-Ups
Completed: 30:00 minutes.
I did these with Scott with some modifications…like squats with 16 pound ball toss to each other. Fun!
Tuesday, January 2, 2018 Rest Day
8:30 PM Strength & Mobility
Hip prehab plus
Three sets each: Bridges (3 types); clamshells w/band; pushups; plank. Gentle stretch and roll. I’m supposed to do this little workout each night to prevent another hamstring pull or other injury. I usually do it when I haven’t done anything else.
Completed: 20:00
Wednesday, January 3, 2018
5:58 PM Run – 2 Mile Threshold Run
Planned: 6 mi
2 Miles Easy; 2 Miles @ Threshold Pace; 2 Miles Easy
Completed: 6.78 mi ~ 1:03:27 (9:21 min/mi)
Note: I did this at track and it was wondeful to be back at track even if I wasn’t doing the same workout as everyone else. The threshold pace was 8:40 (mile 1) and 8:36 (mile 2)
Thursday, January 4, 2018
4:00 PM Strength & Mobility
Core & Strength Level 2
2 Sets of the following sequence with ~ 30-60 seconds rest between each exercise.
15 squats; 20 sec. plank; 10 push ups; 20 Crunches; 10 lunges on each leg; 20 sec. plank; 10 calf drops on each leg; 20 Sit-Ups
Completed: 25:00
Friday, January 5, 2018
8:10 AM 5 Miles Easy
Completed: 5 mi ~ 51:00 (10:11 min/mi)
Workout Comments:

Pretty tired this morning from not getting a good night sleep…got the hours of sleep but I felt like it was more tossing and turning than anything else.
Saturday, January 6, 2018
12:30 PM 12 Mile Long Run (Nice & Easy)
Completed: 12 mi ~ 2:01:06 (10:05 min/mi)
Workout Comments:

Had to do an afternoon run because of a morning meeting. The weather was foggy and cool, thankfully. Overall it just felt nice to get a long run in…even if it was only 12 miles. 100 days until Boston
Planned Run: 28.00 mi // Completed Run: 28.78 mi ~ 4:45:18
Completed Strength & Mobility: 1:15:00