After months of being deprived of sunrise runs, I got my true summer running fix last week. The humidity was high and it felt like gills would have been a better option rather than lungs. I loved it!
Let’s jump right into last week’s workouts.
30 minutes Arc Trainer
15 minutes Stepmill
Bench press 3 x 10
DB incline flies 3 x 10
TRX Atomic Push Up 2 x 12
Skull crush 3 x 10
TRX Split Squats 2 x 12
Single leg deadlift with 25 lb DB’s 2 x 20
Plank variations, 5 minutes
Another increase in run/walk intervals! Run time jumped up to 12 minutes x 2, 10 minutes x 1, with 2 minute walk intervals in between. I’m following a plan I got from my PT but modifying it a little. I still have some soreness in the fracture area that occurs afterwards. It kind of freaks me out but my ortho and PT aren’t concerned because it doesn’t hurt while I run.
I had a sick kid at home with me so I had to skip yoga class.
15 minutes Stepmill
30 minutes upright bike
This was the day that I smacked myself in the forehead with a 25 lb. plate at the gym. You may be wondering how can you do such a thing? Apparently I have zero depth perception as I was doing a squat to shoulder press with the plate. I guess my face was a lot closer than I anticipated? Thankfully, I did not knock myself out. But I could not stop laughing the remainder of my time at the gym. Only me!
This was also the day that I spotted one of my Cardiac Rehab patients from 9 years ago at the gym doing the exact cool down/stretching exercises we taught him in class. It made my day!
Smith press squats 3 x 10
Single leg calf raises 3 x 20
Squat to shoulder press 3 x 10
Band assisted pull ups 3 x 10
TRX Single Arm Row 3 x 10
Rope pull 3 x 45 seconds
5 minutes plan variations
Egoscue exercises in the evening
I stuck with the same run/walk intervals I did on Tuesday even though my plan called for an increase. Like I said, I’m being ultra conservative. The run felt great!
Morning Flow Yoga at Bending Bodhi
I had my last session with PT Dan. He said I just need to keep following the plan that I’m doing. He asked me different scenarios about what would I do if I started to feel pain again on my fibula in 1 month, 3 months, 6 months, 1 year, etc. My first honest answer with each one? Freak out. But after that, the best thing to do is rest it to see if it goes away. And then freak out…kidding. Sort of.
I decided to sleep in rather than get a workout in before the morning kid events (last baseball game of the spring season + gymnastics) took place. After that was all done, I still had some errands to run. By the time I got home, I was tired. I really didn’t feel like working out so instead I took Cooper for a 30 minute walk while the kids’ rode their scooters. Some days you just lay low and call it good.
I woke up to gray skies, a light mist and high humidity. I usually hate running in the rain but a light mist is nice. I made another increase in run intervals: run 15×2, with 2 minute walk in between. It felt awesome.
Next week brings my first run of 30 minutes straight running. I’m excited!
How was your week in workouts?
What’s the most embarrassing thing you’ve ever done at the gym?