Last week’s workouts were all about running with friends, having fun and testing the PF (plantar fasciitis) waters .
It was our last day of camping and I briefly had a thought of running later in the day after we got home. But then I got caught up in putting all the gear away, doing 5,000 loads of laundry, going to the grocery store and getting everything ready for the week ahead. And did I mention it was 100 degrees with the same ridiculous humidity? That brief thought of a run quickly evaporated when I found myself sweating while doing nothing.
3 mile run and strength training
I had a very short window to squeeze in a run and a strength sess. I opted for my second favorite F word – Fartlek – for the run portion.
And then I couldn’t stop sweating for a solid 3 hours because it was a million degrees and all humidity. Ugh.
Back yard quick strength training circuit
15-20 reps, 3 rounds
Squat to alternating reverse lunge
Bench hop overs
Alternating KB snatch
Burpee to step jump
Alternating step ups
Burpee to renegade row
5 mile run
My friend Kevin and I met up for some easy miles. He’s on the other side of PF so we commiserated on the horribleness of it all. Because I was talking about it, my PF was angry with me later in the day. I don’t think it liked me running 2 days in a row (something I haven’t done since the PF flare up).
I spent the morning trying to find ways to not step on my heel while walking around at work. When not doing that, I was stretching my calf like it was my job…which it kind of is since I spent a lot of time stretching with my patients. Lol!
Thankfully by the afternoon, things had calm down and the pain was gone.
30 minutes Elliptical
Rope squat row to reverse lunge
Overhead rope tricep ext
Eccentric pull ups
Pull up shrugs
Renegade KB rows
Single leg deadlift
Single leg squats
5 mile run
The day the humidity finally went away! Kyle and I enjoyed 5 easy miles thanks to 60 degrees and little humidity. I was still drenched in sweat but it wasn’t oppressive like it’s been.
But it’s still darker than ever. Boooo!
30 minute speed walk, strength training
Ron, Cooper and I walked while trying to keep up with the kids on their bikes. Later I did a quick strength training session focusing on hips and core.
8 mile run
I’m so stoked to have my long time running buddy living in the same town as me now! Hopefully that means we’ll have more run dates in the future. If you’ve been reading HFM for awhile, you know that Kailey was my “cadet” when we ran the Honolulu Marathon in 2014 (I can’t believe it was that long ago!).
Kailey had a workout for her run so I said I’d tag along for as much as I can. I ran 1 mile before meeting her. Then we did 3 miles easy, 10 minutes comfortably hard, 5 minutes easy, 10 minutes comfortably hard, followed with easy cool down miles.
I got my longest run in over 2 months. My PF feels good so I’m taking a sign that things are going in the right direction. Yay!
You may have noticed that I’ve been slacking in the yoga department. The craziness of end of summer/back to school has prevented me from getting there but I’ll be back at it this week. I miss it so!
How was your week in workouts?
Linking up with Hoho and Wendy for the weekly workout wrap up.