Last Week’s Workouts

Last week's workouts | happyfitmama.com

And just like that, I’m back in the running game.

Last week’s workouts saw the return of running.  I’m not talking miles and miles of running but it was short and sweet running.  And that is a great start.  I’ve been there before and I know how quickly things progress from here.  I’m beyond thrilled!

Monday

45 minutes Upright Bike

Upper body and core strength training

Bench press

TRX push ups

KB squat press

KB plank rows

Banded pull ups

Eccentric pull ups

Ab wheel

TRX pike planks

TRX mountain climbers

Last week's workouts | happyfitmama.com

Tuesday

30 minutes Arc Trainer

15 minutes Stepmill (alternating 20 left, 20 front, 20 right)

Legs and core strength training

Leg press

Traveling lunges with KB’s

Side lunge with a hop

TRX bridge

Single leg deadlift to KB press

Up/down planks

KB side plank

Morning Flow Yoga at Bending Bodhi Yoga

Physical therapy

Ladder drills -> my mental deficits are improving.  My left side can actually do the ladder now!

Toe aerobics to build up strength which is affecting my posterior tib tendon.  Yup, toe aerobics is a thing.

And I got to run on the Alter G!  2 x 1/2 mile @ 70% bodyweight, 1 x 1/2 mile @ 75% bodyweight.  No pain and feeling good.  I think I even had a runner’s high afterwards.  I felt like a weight was lifted off my shoulders.

Wednesday

Did you know that you can’t swim in an indoor pool when it’s lightening outside?  Me either.  At least I got 30 minutes of pool running in before we got pulled from the pool.  Lightening in late October?  So bizarre.

Last week's workouts | happyfitmama.com

Thursday

30 minutes Arc Trainer

Strength training upper body and core

DB bench press

Lying DB overhead pullover

Cable crossovers

Lat pulldown

Straight arm pulldown

Single leg deadlift to shoulder press w/ KB

Plank rows w/ KB

Banded pull ups

TRX pushups

Med ball push ups

Straight leg jack knife w/ med ball

Up/down planks

Push up to side plank alternating sides

Last week's workouts | happyfitmama.com

Friday

Unplanned rest day.  When my alarm went off at zero dark thirty, I promptly stopped it and reset it for an hour later.  For the most of the week I didn’t get the best sleep. I was t-i-r-e-d so extra sleep won.

Saturday

After 10 weeks of recovering from a deltoid ligament sprain, I ran outside.  I’m still not at 100% but as long as I keep my symptoms at a 1 or 2 on the pain scale and they don’t get worse, I can run.  And run/walk I did.

I’ll be following the same plan that I did when I returned to running after my fibula stress fracture in the spring.  Slow and easy. The plan was to run 5 minutes, walk 3 minutes x 3.  I was able to get in 2 rounds before my watch died on me.  From there it was a guesstimate.

It felt awesome.  It felt right. It felt like I’m on my way back. Yasssss!

Last week's workouts | happyfitmama.com

FYI –  you can still get 15% off prAna.com with code MHMAB15 at checkout! I’ve been living in the Roxanne leggings ever since I got them in August.

Sunday

A dark and rainy day had me feeling lazy but I dragged myself to a Morning Flow Yoga class at Bending Bodhi and gained a little bit of energy.  The room was packed and the class was a great mix of lunges and heart openers – my favorites!

Linking up with Hoho and Triciaand Jess/Jessfor the weekly workout wrap up.

How was your week in workouts?

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20 comments on “Last Week’s Workouts

  1. Well done on getting back to running! It’s onward and upwards from here. Glad you chose to lie in on that day though – sometimes sleep should take precedence!

  2. I didn’t know that about indoor pools while lightning – better safe than sorry I guess! Glad your return to running went so well!

  3. Your patience has been stellar. And, it’s such a pretty time to be outside. I know it will feel extra special for you. I’d love to try an Alter G just to see what it feels like. Will you use it again or was that just a test to make your ankle was healed? Good luck as you return to full running! Thanks for linking.

    1. The Alter G really does make it feel like you are running on the moon. I’ll probably still use it a few more times in my PT sessions. It’s a good way to increase my confidence that I’m ready to run again. When you run at 80% body weight it’s very close to the same feeling as running at 100%.

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