Last Week’s Workouts

Last week's workouts |

After the quad busting race at Cranmore Mountain, last week’s workouts were all about recovering.  It took a full 4 days until I could walk down stairs normally.  I seriously think it was 10x worse than the soreness after my first marathon. Mountain running downhill is no joke!  I spent most of the week doing easy activity and foam rolling, stretching and Epsom salt soaks as much as possible.


30 minutes easy bike

strength training

DB bench press

Bicep curls

Tricep extension

eccentric pull ups

banded pull ups

TRX push ups

TRX reach and pull

Med ball sit up and toss

My quads were painful to the touch so I did some easy time on the bike at the gym to (hopefully) loosen things up a bit. I also added an upper body strength workout to round things out.


Morning Flow Yoga @ Bending Bodhi

easy walk with Cooper

I warned Heather, my yoga teacher, that I was super sore before class started.  I thought for sure any of the Warrior poses would be murder for my quads.  Surprisingly, it felt fine.  The killer pose?  Child’s pose.  YOWCH!!!  It took me a loooong time to back down into the pose from table top position.  Holy quad tightness!


5.6 mile walk/run

Despite not being able to go up and down stairs normally yet, Kyle and I still wanted to meet up to shake out the legs. We didn’t have a plan just walked till we felt like running and stopped when we needed to.  The ups and downs of hills were most definitely walked.  Surprisingly, running didn’t feel too bad.

And then later in the day I had to do squats with one of my patients.  Damn…that was painful.

Last week's workouts }

Since you only see pics of Kyle and I sweaty and smelling our armpits post run, here’s a pic of us crushing another sport…beer pong. 🙂


6 mile trail run, 685 ft elev/gain, 11:33 avg/pace

My quads were feeling MUCH better but still not 100%.  I stuck to the trails and made sure to mostly walk the ups and downs. The soft dirt and vibrant greens were just what I needed.


FINALLY!  My quads were a-ok!  Time to get back to the grind.

20 minutes Arc Trainer

20 minutes Stepmill

strength training

bench press

renegade rows

rope curl with reverse lunge

TRX curtsy lunge with hop

eccentric pull ups


bear crawl/plank

Last week's workouts |


10 mile run, 8:46 avg pace, 414 ft elev gain

I set out on this run intending to run 7 miles.  It took me a good 2 miles before I felt warmed up and good.  I felt so good that I decided to do 1 minute pick ups at every mile beep from mile 3 – 7.  My legs felt fully recovered with no residual soreness on the ups or down hills.  Woohoo! Since I had planed on 7 miles, I didn’t have any water with me.  I was dying of thirst from mile 3.  I made it home at mile 8.5, chugged some water and decided that I’d go out for 1.5 miles more to get an even 10.  Because, in a runner’s mind, what’s another 1.5 miles?  😉 Especially when I realized that I needed to return a library book and running to and back from the library would give me just about the right amount of mileage.

Last week's workouts |


5 mile recovery run, 9:10 avg/pace, 236 ft elev gain

After day drinking Saturday afternoon at a friend’s party, it took me a bit to get the motivation to do anything Sunday morning.  I finally did at 10 a.m. and felt the warmth of the day immediately.  So thirsty!  I guess I need to start carry water on even my shorter runs now. Or it could be that I was just a tad dehydrated from the day before.

Last week's workouts |

How was your week in workouts?

Linking up with Hoho and Wendy for the weekly workout wrap up.

19 comments on “Last Week’s Workouts

  1. That’s crazy how sore you got from those downhills! Sounds like you did well modifying your workouts until your legs loosened up. Glad they started to feel better by the end of the week!

  2. I have to laugh (with you, not at you) about doing squats with your patients–now that it’s school physical season, I have all the adolescents do the duck walk to assess their hips and knees. Of course, I have to demonstrate the starting posture–about 10-15 times/day.

    Sounds like a great recovery week!

  3. I feel like the downhills are sometimes worse than the uphills. I bet taking yoga afterwards felt good even though you were sore from tour race. I feel like that’s the only way I force myself to stretch. I love taking warm Epsom salt baths too….so relaxing.

  4. Running downhill always trashes my legs! I once ran a half marathon where the first 2 miles were all downhill and I was struggling so hard by the middle of the race!

    Great job on your workouts this week – love the variety!

  5. I’ve definitely had several days of soreness from trail races before! It sounds like you got back to it quickly despite the soreness.

  6. Glad to hear you recovered by the end of your week. My quads felt similar to the description of yours from the (road) marathon I ran last Sunday. Ran on paved trail on the Olympic Pennisula (beautiful PNW). Route had total gain of ~900 feet. My quads were toast by about mile 16-17!

  7. Downhills are brutal! I can’t even imagine the downhill soreness from a mountain race. After the first time I ran CIM, which is net downhill, I attempted to go hiking the next day – and the quad soreness was awful on the downhill hike. Glad you were recovered and took it easy! That beer pong picture is pretty great!
    Laura recently posted..Mile Markers: JunearyMy Profile

    1. This was the most sore I’ve been in a very long time. Going down stairs backwards was my solution but it still didn’t feel great. And I’ll try to add more beer pong pictures to my workouts. Lol!

  8. The most sore I have ever been post-marathon was Cottonwood Canyon, which was a TON of downhill. Tears up those quads! Glad you’re feeling recovered now!

    Ah, the all day drinking 🙂 Always fun until the next day, hah! Good for you for still getting in the miles.

  9. I read your race recap. Running on a ski slope sounds intensely difficult. Great job! Isn’t it amazing how one day we are so sore and thinking we’ll never be able to run again and then like magic — we are fully recovered? I could barely walk after my downhill marathon. Just stepping up/down on a curb was challenging. I looked geriatric. 😉 Thanks for linking!

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