Last week’s workouts were really good!  I feel like I’m back in the swing of my regular workouts after 4 months of dealing with my ankle injury. The only thing that was missing this week was yoga.  I had planned for at least 2 days of it but then a snow day happened and I opted to run with friends rather than go to yoga class.  It’s funny how I’ll drop everything for a run!

Oh! I almost forgot about the pool.  I skipped that this week too. Opps. Maybe I’ll be back in the water this week?

Monday

30 minutes Bike, 15 minutes Stepmill alternating 20 steps forward, left side, right side

Strength training:

Plank row push ups

TRX row

TRX bicep curl

TRX split squat

TRX hamstring curls

KB walking lunges

Box toe taps

Banded pull ups

Plank matrix (front, side)

Med ball toss sit ups with a twist

Tuesday

30 minute tempo run

I had grand plans for the day until I got the phone call that school was cancelled for the day due to snow that would turn to freezing rain.  Thankfully, there’s a treadmill in my basement.  I don’t think I’ve run on a treadmill (other than the Alter-G) since last winter.  It’s still the same as it ever was.  My plan called for 15 minute warm up, 15 minute tempo at 15k pace.  I have no clue what my 15k pace is so I played around until it felt comfortably challenging.  It was my first tempo workout since starting to run post ankle injury.  So far, so good!

I even threw in some side shuffle running for a good time.  Have you ever done that?  It really makes you think!

Afterwards I did a little strength:

Wall mountain climbers

BOSU ball burpees

Single leg BOSU bridge

KB swings

BOSU planks (front and side)

Wednesday

Rest day

My run club, Six03 Endurance, had their holiday party Tuesday night.  There was no way I was waking up at the butt crack of dawn for a workout when I was out past my bed time the night before.  And maybe because a few cocktails were enjoyed as well.  🙂

Side note: Ron and I hardly ever get dressed up but do you think I took one picture of us?!?!  What kind of blogger am I? I think we need to get dressed up again just to take a picture. Lol.

Thursday

5 mile run

My friend Liz was looking for company on a 24 mile training run.  Yes, 24 miles (she’s training for a 100k).  Obviously, I am not in any shape to run 24 miles even if it is at ultra pace.  I would have loved to have run more than 5 miles with the crew but I had an appointment to scurry to.

Later on, I got in some strength training:

Single leg deadlift w/ 20 lb DB’s

Box toe taps – 1 minute x 2

Scorpion’s

Single leg stability ball hamstring curl

Squat jumps

Single leg bridge with band

Friday

30 minutes Arc Trainer

Strength training:

DB bench press

DB pullovers

Incline DB fly

TRX Row

Eccentric pull ups

TRX single leg lunges

Back squats

Calf raises

Squat with med ball toss

Single leg med ball toss

Med ball push ups

Plank hi/lo

Plank shoulder taps

Side plank dips

Saturday

7 mile run

Another mileage increase!  I originally planned to get this run done early in the morning before kid activities.  But sleeping in won. I wanted to try for 8 miles but running at mid day is not my favorite.  My legs were feeling heavy from my workout on Thursday and Friday so I called it at 7.  I’m not training for anything so there’s no need to get sloppy on form just to reach a number.

Sunday

Morning Flow Yoga at Bending Bodhi

My calf was a bundle of knots from running in slush and on ice so I opted for no running and hit up a yoga class instead.  There was a sub for class and the woman looked really familiar to me.  It wasn’t till she said her name at the beginning of class that I realized how I knew her.  I took classes from her at a gym about 9 years ago.  Her classes were what got me hooked on yoga!  And her class yesterday didn’t disappoint.  It had a mix of all of my favorites and moved at a great pace.

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

How was your week in workouts?