Last week’s workouts had a Nor’easter, a cutback in running mileage and my 40th birthday. It was a fun week!
25 minutes Arc Trainer
20 minutes Stepmill
Smith press bench single leg squats
single leg dead lift
assisted pull ups with band
front/reverse lunge matrix
6.1 mile run, 9:25 avg/pace, 375 ft/gain
The day of Nor’easter #5498. After waking up and seeing that it had yet to start snowing, I quickly put on my running clothes in hopes to miss the mega snow that was coming. Of course, as soon as I stepped outside, it started dumping. The roads and sidewalks quickly become snow covered and slippery. I wish I had worn my ski goggles because the wind pelted my face with ice crystals that really started to hurt after awhile.
4 mile treadmill run w/ strength intervals
After 22 inches of snow in a 24 hour period, the roads were an absolute mess. Rather than fighting with snow plows and cars in the early morning darkness, I opted for the treadmill. I couldn’t get my head to stop throwing a tantrum so I broke up the run with strength intervals using my Bosu, Dynamax Ball and mini bands.
Run 1 mile
Side step with mini band
Med ball squat jump toss
Bosu single leg front lunge with med ball shoulder press
Bosu single leg reverse lunge with med ball twist
Bosu side lunge with med ball chest press
Repeat run/strength sequence as many times as you want
I woke up with a sore throat and a stuffy nose and promptly shut my alarm off to get more sleep. I skipped yoga, the gym, and a run for a day of complete rest. It was what I needed because I felt a million times better Friday morning.
6 mile run: 2 mile warm up, hill repeats x 5, 2 mile cool down, 886 ft/gain
I introduced Mega Hill Repeats to my friend Kyle. She was lucky enough to get into Mt. Washington so the good friend that I am, I joined her for the good times of running up and down this 14% grade mega hill in town.
8 mile run, 8:45 avg/pace, 369 feet/gain
I usually like to run some distance that correlates to my age on my birthday. There was no way I was running 40 miles so I thought I’d do either 4.0 or something that ended with .40. I decided on 7.4 but then I didn’t pay close enough attention to my watch and bypassed it. My neurotic runner self couldn’t end the run on an odd number so I ran until I hit 8 miles.
Morning Flow Yoga
3 mile trail run, 13:24 avg/pace, 321 feet/gain
After going out for my birthday Saturday night, I wasn’t really feeling a strenuous run. Instead I opted for a yoga class in the morning and a Cooper paced easy trail run. Despite over four feet of snow in the past two weeks, the trails were runable thanks to cross country skier and snowshoers packing down the trail. There were still a few ankle twisting spots but not so bad. And my 12 year old pup had a blast so it was a winning situation for everyone.
Linking up with Hoho and Wendy for the weekly workout wrap up.
How was your week in workouts?
Do you run your age on your birthday?