Last week’s workouts were a little more focused than the week prior. I had fun and I hit two post ankle injury milestones this week too. I call that a great week!
Monday
30 minute bike
15 minute step mill
Single leg glute step ups on Smith machine
Single leg deadlift with shoulder press
Banded monster walks
Single leg lunge with shoulder press
Bench press
Push ups with weight pull through
Reverse grip bent over row
Eccentric pull ups
Pull up shrugs
Bar hangs
KB plank rows
Med ball squat toss
Tuesday
5 mile progression treadmill run
My plan was for kicking the day off with a morning yoga session followed up with a trail run. All plans came to a screeching halt when the call came in that school was delayed. Yoga couldn’t be saved but at least I could get a trail in, right? Wrong. Freezing rain that turned to a downpour that turned everything into a slushy, icy mess.
It was disgusting.
After seeing a couple of friends report on Strava and Facebook how horribly miserable their outside runs were, I gladly headed to my basement for a treadmill run. Why make myself cold, wet and miserable when I could at least be hot and miserable on the treadmill? Kidding. It wasn’t THAT bad. Especially since I caught up on my favorite running podcasts.
Wednesday
30 minutes Arc Trainer
15 minutes Stepmill
KB plank row
Rope bicep curl
Rope tricep push down
TRX bicep curls (single leg)
TRX row (single leg)
TRX push up
Eccentric pull ups
Bar hangs
Banded pull ups
Thursday
Morning Flow Yoga at Bending Bodhi Yoga
5.5 mile trail run
Milestone #1 of the week was getting back on the trails. I’ve been on the trails since my ankle injury but it was walking or snowshoe running. This time around it was straight up running…with Microspikes for an added ankle test. The trails were nothing but glare ice from freezing rain/rain on Tuesday. Thankfully, Microspikes work unbelievably well. No slips. No falls. Even running downhill on nothing but ice.
It was gorgeous out in the woods. The sun was shining and everything was sparkling from the ice. I felt like Elsa. Lol!
Friday
30 minutes Arc Trainer
Kneeling squats on Smith machine
Single leg glute step ups on Smith machine
Hip thrusters
Single leg deadlift with shoulder press
Single leg balance/cable row
Banded pull ups
Pull up shrugs
TRX pike planks
TRX mountain climbers
Saturday
Easy 5 miles that I ran blind. Not because I was blinded by the gorgeous sunrise but because I had my GPS watch completed covered up out of fear that it would die on me from the cold temps (it was 15 degrees). It feels good to run blind!
Sunday
For the past few weeks I had been hoping to get in at least 8-10 miles for a long run. But the weekend activities start early and the the thought of waking up to an alarm just didn’t sound appealing. I’m glad I put a plea out to my Six03 Endurance peeps Saturday evening to see if I could get anyone to run with me. I knew if I was meeting someone and committed to 10 miles, I was going to run it.
Thankfully, Britt answered the call! We had a lovely WARM (it was 45 degrees!) 10.4 mile run together before she continued on to finish with 12. It always feels strange to be wearing shorts in January. It’s hard to believe that 24 hours earlier I was bundled up for 15 degree temps on my run. Climate change? Nah.
After my run, we headed up to Gunstock Mountain for Ski Club. After my first 10 miler in 6 months and a day of riding in mashed potato/icy snow, my legs are toast.
But damn does it feel good! 😉
Linking up with Hoho and Wendyfollow for the weekly workout wrap up.
How was your week in workouts?
Great week, Angela!!! It is so nice to see you moving like this again. I agree with you, what is up with this weather? We are back on the roller coaster again too–I woke up to snow this morning. What the what?
Tell me more about microspikes…
Thanks Wendy! It feels good to be normal again. So Microspikes…they are great for wearing on dirt trails that are covered in snow or ice. Much better traction than Yaktrax or any other similar. They have metal spikes so they can’t be worn on pavement at all. They can be worn for hiking but are great for winter trail running too.
Great job! I did my first ten miler this past weekend as well since it was really nice out. This was my first probably since the end of November. I wish warmer weather was here to stay.
The warmer weather was definitely motivation. It felt so good!
Yay for that double digit run! It really helps to have someone to meet. And I am in awe that you ran on ice while I wiped out this weekend on a perfectly dry trail, ha!!
Microspikes for the win! Those suckers keep you upright. That is unless you trip. 🤗
You had a great week! And it’s always nice to hit those post-injury milestones. Especially when they feel good! 🙂
Congrats on the trail run and double digit run! We also had icy snow on our ski session thanks to rain, but at least it’s back to snow in the mountains this week. I hope you get some good powder in soon!
Laura recently posted..Mile Markers: Out in the Elements
Snow is forecasted for later this week! 🙏🏻 🤞🏻
What a great week! Hitting double digits after time off feels so good. The weather was all over the place this week!
Congrats on both of those milestones! Committing to running with someone else sure does make it easier to get up and out the door for those long runs. I’ve never heard of Microspikes. Only Yaktrak. Do they work the same? Thanks for linking!
It sure does! Microspikes are more for dirt trails that are covered in ice or snow. Hikers wear them for traction but they are popular for winter trail running around here. They can’t be worn on pavement at all because of the metal spikes. They work way better than Yaktrak.
Good job, girl! You had a great week! I really like that marathon pace workout! It’s a great way to fit in more volume at marathon without totally trashing the legs. I’ve done similar workouts for some of my runners, but that’s a reminder to use runs like that more often… it sounds so fun!