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?
You are coming back so strong! Now that Im back to running I find I have to force myself to cross train each week or I just won’t do it. It’s so much more fun to just focus on the running!
Lisa @ Mile by Mile recently posted..Where Did My Motivation Go?
I laugh that we got a half an inch of snow in Austin and school was canceled as well. I know we’re not ready for it around here but still made this X East Coast woman laugh
Looks like you’re back in full form! Not being able to workout is frustrating.
Yay for getting back to routine! The snow/snow days messed up my workout schedule last week – looking forward to getting back to normal this week! 🙂
It’s such a good feeling when you feel like you are back in the swing of the things – great job!
Love the variety of workouts you include! Do you like the arc trainer? Yoga on sundays is my favorite way to rejuvenate for the week ahead. Have a great week! 🙂
Glad to see you are recovering well! I’ve been sticking to spin classes lately because of a back injury but I’m slowly getting back to running to. I definitely miss it!
Virjinia @ With Purpose and Kindness recently posted..The Weekend In Pictures!
Great recovery! And those wall mountain climbers do not look fun at all!
Erinn recently posted..Weekend: Sentence Per Picture!
So glad to see you getting back on track! You make me feel guilty about skipping the yoga studio too–I need to go back. Right now, I’m just doing my YouTube videos at home.
Wow, great week of workouts! I’m so happy to hear you are feeling strong again. Keep it up!
Lisa @ TechChick Adventures recently posted..Epic trip travel planning
Killer workouts! I’m going to be such a hot mess when I return to workouts. Other than running, it has been about a year since I’ve really gotten after myself. I was very happy telling other people what to do, however.
Susie @ Suzlyfe recently posted..From Hot Mess to Luckiest (Baby Shower Weekend)
Awesome week! And you got a lot of strength training in, too. So glad you’re feeling back to normal!
What a great week for you. I know it must feel so good to be back on your feet, even it in included a TM run. 😉 I’m guilty of wanting to “just run” when I’m healthy and all the other stuff I was doing during rehab drops off. Thanks for linking!
What a strong come back. Happy new year and good luck for next steps.
Seems intense! Great job, keep going 🙂