Last Week’s Workouts

Last week's workouts |

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!


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


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.

Last week's workouts |


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


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!

Last week's workouts |


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


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!

Last week's workouts |


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.

Last week's workouts |

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?

13 comments on “Last Week’s Workouts

  1. 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…

    1. 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.

  2. 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!!

  3. 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!

    1. 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.

  4. 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!

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