Last week’s workouts were another step in the right direction. I felt strong in running and it had a little bit of all my favorite things. And did I mention winter returned? Majorly. From 50-60 degrees with zero snow on the ground to over 18 inches overnight. I thought I was over it but I’m actually kind of glad Winter Part 5 showed up.
30 minutes bike
20 minutes stepmill
bench steps with kb curl/press
bench plank rows w/ glute leg lift
db chest press
single leg tricep bench dips
cable single leg balance reach and pull
Med ball single leg toss
Eccentric pull ups
Band assisted pull ups
Morning Flow Yoga at Bending Bodhi
8.1 mile tempo run, 8:16 avg/pace, 367 feet gain
I thought it was time to add in a tempo run to my weekly runs. It’s been about 1 year since I’ve done one. There’s something about tempo runs that freak me out even more than speed work. You want me to hold what pace for how long? I picked a route that I had done a tempo on last year that worked out well. Except I forgot that I did a different variation of that route on that tempo. The route I took on Tuesday was full of hills. Hills that a lot of runners do hill repeats on. The route from last year was mostly flat.
It was a hard workout but it wasn’t as tough as I thought it was going to be. Of course I can say that now that it’s over. I’m sure I wasn’t thinking that during the mile repeats.
But it was a good thing that I tackled those hills because it gave me another confidence boost that I’m ready to start training for something.
5.6 mile run, 8:58/avg pace, 229 feet gain
After Monday’s strength training and Tuesday’s tempo, my legs were feeling a little tired so Kyle and I took it easy and tried to avoid the majority of hills around town.
But then we heard/saw a fight in front of Dunkin Donuts and made a sharp right hand turn to avoid the scene. And that lead us to a lovely long string of drawn out hills. Yay!
30 minute walk with Cooper in snow that was up to my knees (hello Nor’easter!)
30 minutes Arc Trainer
db chest press
step ups w db curl press
bench plank row glute lift
eccentric pull ups
pull up shrugs
trx single leg row
trx single leg mtn climber
cable single leg pull
This is my DON’T FALL face!
6.8 (why didn’t I run 0.2 to make it 7?!?!?) mile run, 8:46/avg, 281 feet gain
Running the day after a mega Nor’easter that dropped over 18 inches of snow in less than 24 hours is always interesting. The roads were clear but narrow and icy. There was a section of about a half mile where Kyle and I booked it just to get off a busy road with crazy drivers.
We had to stop and take a moment to enjoy the sunrise because we won’t see that on a weekday morning one for a couple of months. Boo.
11 miles total for the day
8 mile run (8:39 avg/pace) with surges at every mile (morning), 389 ft/gain
3 mile easy pace run (evening)
I should know by now that I’m not going to wake up early enough to get all the miles that I want before Saturday morning kid sports shuffling happens. Setting an alarm would help but I just can’t do that after early wake ups Monday – Friday.
I got the bright idea to get a few more miles in the evening by running errands. Literally. I returned some books to the library and stopped at the post office too. Why not do it running?
Semi rest day snowboarding
Thanks to winter Storm Quinn we squeezed in another day of skiing/snowboarding. And with another Nor’easter heading our way on Tuesday, maybe we’ll hitting the mountains again next weekend.
Winter isn’t over just yet.
Linking up with Hoho and Wendy for the weekly workout wrap up.
How was your week in workouts?