My Week in Workouts

My week in workouts | happyfitmama.com

Another week in workouts is done.

I kicked off November returning to the things I love – hills! My runs haven’t had any real structure or purpose over the past 6 weeks post Vermont 50k.  Early in the week I felt a need to change that with a little sly speed work and returning to hill repeats.  And I hit a double digit run too.

Monday

20 minutes Arc Trainer

20 minutes Stepmill

Strength training

Bullet proof leg circuit

Bench press

DB renegade row w/ push up

Cable row with reverse lunge

Banded pull ups

DB bicep curl/tricep ext

Plank matrix

Tuesday

3.6 mile run

I had a short window of time to get my run in so I made the best of the 30 minutes that I had. It had been some time since I’ve done any speed work so I did 1 minute pick ups at every mile. It felt good and Max enjoyed the little bursts of speed.

Wednesday

30 minutes Stepmill intervals

Strength training:

DB bench press

Incline DB bench press

DB pull overs

Lat pulldown

SA cable row w/ balance

Leg circuit:

Split squats in btw each exercise (20,15,10,5 reps w/ increasing weight)

Lateral lunge w/ SL balance

Bench step ups/Lateral bench step ups

KB Goblet squat

Reverse lunge to SL balance

Core work: Stability ball roll ups/roll outs, knee balance, bridge roll out/in

Thursday

6 mile run

You know you have a BRF (best running friend) when she texts you with the same exact running plan. Great minds think alike!  As much as the mega hill in town kicks our butt, Kyle and I both missed it. We eased back into it with 2 easy repeats that were the farthest thing from easy. How were we able to do 8 repeats before? The old saying, “Use it or lose it” is accurate.

And by the way, I was totally LIT for our run. I’m in love with my new Athleta Rainier Reflectiver Tights and the ProViz long sleeve shirt (affiliate link). I’m lit up like a Christmas tree.

Friday

Rest day

Saturday

6 mile run

Twenty four degrees.  That’s the temp when I took off for my run – the coldest run of the season (so far). There was a bit of wind so that made it a little more nippy. At this time of year, I always forget what I should wear. I want to overdress because I’m cold to begin with. However, I like to run cold so less is more. I’m glad I ditched a layer before I took off. A long sleeve hoodie with a tank underneath was perfect. Must.remember.for.next.time.

Sunday

10 mile run

I had no plan for my run on Sunday. When Kyle asked if I wanted to join up with a group of other Six03 peeps for a long run, I said why not?  The majority of the group was doing 16 miles but I tapped out at 10. It was my first double digit run since Vermont. It felt really good to be back up there!

How was your week in workouts?

Linking up with the Weekly Run Down.

Last Week’s Workouts

Last week's workouts  | happyfitmama.com

Another week’s worth of workouts is done.

Time is flying by!  It’s been 5 weeks since the Vermont 50k. I’ve been enjoying my downtime of doing whatever it is that I please. This past week I had an urge to hit the hills again. I take that as a sign that my body is craving some heart rate bursting and sucking wind time. Lol!  I’ve got some ideas for 2020 but right now it’s still “fun time”. This week’s workouts spoiled me – I didn’t run by myself once…unless you count the run that I ran with Max. I guess I should say I had human company for 3 out of 4 runs.  I can remember a time when ALL of my runs were solo.  It’s nice to mix it up with socializing.

Monday

20 minutes Arc Trainer Intervals

10 minutes Stepmill intervals

Strength training:

Bullet proof legs + upper body

Core + mobility

Last week's workouts | happyfitmama.com

I woke up Monday morning with fresh legs. I left the gym with dead legs. Mission accomplished. I went up in weight on squats and bench press. Strength gains are happening!

Tuesday

4.5 mile trail run

I had a morning full of appointments and meetings so I pushed my run till the afternoon. It was the third straight day of rain and I was craving some trail time. I brought Max along with me even though I knew he’d be a wet and muddy mess. That’s nothing a little soap and water can’t get rid of, right?

The trails were indeed muddy but not as bad as I thought, just a lot of slippery leaves which made me extra cautious. The off and on ringing of gunshots from hunters in the distance also made me cautious. They sounded like they were in the fields that were on the opposite side of the trail system. Even though we were both decked out in our orange, I made a point of steering clear of that section.  I’m still not sure why anyone would want to hunt in that area. It’s so populated with people!

Wednesday

15 minutes Stepmill intervals

15 minutes treadmill climbing

Strength training:

Bench press

DB renegade row w/ push up

Cable row with reverse lunge

Banded pull ups

DB bicep curl/tricep ext

Plank matrix

I’m not sure what came over me but I felt a need to hit the faux mountains at the gym today. I increased the time/distance on the Stepmill and then jumped on the treadmill for some steady pace hill running/hiking. I was flinging sweat in every direction and was having Mount Washington Road Race training flashbacks. Thankfully, I didn’t have any neighbors.

Thursday

6 mile road run

Our town does Trick-or-Treating the day before Halloween. Weird…I know. With that in mind and the forecast calling for high winds and rain, Kyle and I agreed to meet up later in the day.

You guys, it was 70 degrees. SO BIZARRE especially when it’s been in the 30s in the morning. I had planned on running in my Where’s Waldo costume (see first pic) but it was too hot and for long sleeves. Instead, I opted for 26.boo.

Friday

Rest day!

Saturday

6.5 mile trail run

I knew I was going to run on Saturday morning but I didn’t have any set plans. That changed when I got a message from my friend Anya at 6:30 asking if I wanted to run. Of course! We agreed on meeting up at Northwood Meadows, a trail that I had only run once before. It was only 28 degrees when we started. My fingers were numb from the cold but quickly warmed up. The first cold runs of the year always have me second guessing what I should wear. Note to self – mittens rather than gloves when it’s in the 20s.

 

Sunday

8 mile trail run

So the time change – did anyone else think yesterday was the LONGEST day ever? I don’t get it. I like the lighter in the morning thing but the whole sunset at 4:30 thing sucks. I’m ready for bed even before I eat dinner.

Anyway…Kyle and I met up for a chilly but sunny morning run. At the last minute I decide to take Max with us because he got so fired up when I put on my running shoes. What can I say?  He loves to run too!

We did the local community trail which is part paved and part dirt. It’s flat as a pancake but it’s nice scenery along the river. Especially this morning with the frost on the grass and the steam coming off the water.

The highlights of the run for the humans were: girl talk, sunshine and running.

The highlights for Max: running, mud, almost eating a bird and the deer that jumped across the trail right in front of us.

How was your week in workouts?

Linking up with the Weekly Run Down.

Last Week’s Workouts

Last week's workouts 139 running with dogs | happyfitmama.comLast week’s workouts were full of fun, fall, and fear. You probably get the fun and the fall part but the fear is because I started getting a niggle on the top of my right foot. I immediately thought it was a stress fracture. Why?  Because I fear getting another one.

It turns out that it was not a stress fracture and not even an injury. My chiropractor, who is a master magician with my feet, put the bones back where they were supposed to be and I’ve been all good ever since.

So take it from me, don’t immediately freak out as soon as a niggle pops up. Assess and seek an expert opinion. It’s better that way.

Monday

30 minutes bike

Strength training:

Bullet proof leg circuit

Bench press

DB renegade row w/ push up

Cable row with reverse lunge

Banded pull ups

DB bicep curl/tricep ext

Plank matrix

Tuesday

8 mile trail run

Anya and I hit up the new trails again at Stonehouse Forrest for Trail Tuesday. The signage was much better than last week as we try to figure out the lay of the land. I wanted to try to get the crown back for a Strava segment but it turns out that we took a different trail in so we cut the segment short. Damn it!  Guess we’ll have to go back again. Haha!

Update: Anya went back over the weekend and CRUSHED the segment. She is now the rightful Queen. I’ve got some work to do! 😉

Last week's workouts 139 | happyfitmama.com

Wednesday

20 minutes Elliptical

10 minutes Stepmill

After consistently doing the Stepmill at least 1-2 week from March-September, I felt like that beast wasn’t so bad anymore. Don’t get me wrong, it still made me sweat like crazy and was hard AF. I haven’t done it since the week before VT50k. Today was the day to get back into it. Let me tell you, 10 minutes was hard! Sheesh. How did I ever do 40 minutes before?!?!

Strength training:

DB bench press

DB pull overs

TRX SL row

TRX bicep curl/tricep ext

DB thrusters

Barbell squats

Barbell curtsy lunges

Stability ball core: bridge, stirring the pot, plank roll ins

Thursday

4.5 mile run

I woke up to 40 degrees and made the last minute switch from capris to long tights. Who am I? In years past, I would wear shorts till temps were in the 30s. Now it’s the 40s and I’m wearing long tights. I think I’ve lost my cold weather grit. Or maybe it just seems too dark and too early for this weather. Whatever it is, I don’t like it.

Morning Flow Yoga @ Bending Bodhi

Friday

Rest day!

Saturday

I was up later than usual on Friday night so sleep won Saturday morning. We had a packed day with archery for Lukas and an end of season soccer jamboree for Avery so there was little time for me to have fun. I opted for a walk with Max and THIS mini band workout. That’s the beauty of the off-season!

Sunday

5 mile run

I woke up to pouring rain and a forecast of even heavier rain as the day went on. It was only 41 degrees and just gray.  If you say you like running in the rain, clearly you haven’t run in a cold rain. My least favorite thing about fall – cold, gray and rainy days. Max needed to run some crazy off so he tagged along. Initially I was going to go to the trails but Ron reminded me that a wet dog is better than a wet and muddy dog. And Max would have been VERY muddy.

We kept things mellow and easy. I was done with the cold after 5 miles. )Thank you, off season!)  During the run, it’s not so bad. It’s the trying to warm up afterwards that’s the worst. I ate/drank all the hot things and took an extra long scalding shower and was still freezing all day.

How was your week in workouts?

Linking up with the Weekly Run Down.