Last Week’s Workouts

Last week's workouts |

Last week’s workouts had minimal running.

As I mentioned on Wednesday, my right Achilles started to feel different.  When I say feel different, I don’t mean hurting or pinching or any other horrible feeling that can come with Achilles tendonitis.  When I was putting lotion on my feet, I noticed that my right Achilles felt puffy compared to the left.  After having my boss (who’s a PT) look at it, he said it felt normal but only that it was a little puffy compared to the other.  Per his advice I followed the RICE protocol for a few days and did not run. By Wednesday the puffiness was reduced but not entirely gone.

Even though I don’t have pain, I’m still being extra cautious.  I don’t want an Achilles issue to put a damper on my 2019 running plans.  I’d rather have some down time now rather than later. Hopefully, this will go away and I can continue on with my running plans soon.


30 minutes Bike

Strength training:

TRX suspended fall out

Reverse lunge w/ DB shoulder press

Reverse grip barbell row

KB swing

DB bench press

TRX mountain climbers

Banded pull ups

Eccentric pull ups


Morning Flow Yoga @ Bending Bodhi Yoga


40 minutes Bike

Strength training:

Cable horizontal chop

Single leg deadlift

Single leg barbell hip thrust

Bench step ups w/ shoulder press

TRX push up

Banded pull up

Eccentric pull up

TRX pike plank


5.3 mile run, 8:39 avg/pace

You guys, it was 8 degrees this morning.  Eight freakin’ degrees.  At first it was tough to get started.  But within a mile, I was comfortable.  Not hot. Not cold.  I would have gladly pushed this run to later in the day but I was meeting Kyle and Charles.  Cold and dark mornings require company!


30 minutes bike

Glute mini band workout:

Lying hip flexor

Bridge with abductor


Fire hydrant

Donkey kick

Plank with toe tap

hip thrusters

Plus these other exercises:

single leg sit to stand

Bosu burpees

Bosu mountain climbers

90 minute Restorative Yoga + Acupuncture @ Bending Bodhi Yoga

The highlight of my week was this lovely class.  It’s been a few years since I’ve had accupuncture and I miss it’s calming effects. This class was perfect for clearing the mind and relaxing the body. In Chinese Medicine, winter is associated with the water element and the kidney organ. The acupuncture points used tapped into the water element by strengthening core kidney qi, providing a sense of grounding and helping the body to fight infections and stress. In a nutshell, it was like taking a nap for 90 minutes.

If only this workshop was available every week!


3.5 mile trail run, 40 minutes

After sleeping in and procrastinating for a large portion of the morning, I finally got my butt moving.  The roads weren’t appealing so I hit the trails for super easy paced miles. After Thursday’s bone chilling temp of 8 degrees, this run was the complete opposite – 48 degrees!  I wish I would have worn shorts!  The trails were mostly clear of ice except for some spots that made me switch to shuffle/skate mode quickly.  I would have loved to had more miles but I ran out of time.  But that’s beauty of the off-season.  It doesn’t matter how much I run!


Rest day!

How was your week in workouts?

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

11 comments on “Last Week’s Workouts

  1. I’ve never had acupuncture! I’m considering it in light of this relentless flare. I’ve heard really good things about it.

    I sure hope your achilles calms down!

  2. The pic of you in front of the lighted tree is amazing! I’m totally loving my off-season as well. Though I am doing the run streak, I have kept my mileage at the absolute minimum, and it’s worked perfectly for me. Hard to believe I only have two weeks (and two days) remaining!

  3. I hope your Achilles feels better! I’m too nervous around needles to try acupuncture. We had a similar shift in temperatures this week – from in the teens to almost 50!

  4. Wow! Eight degrees! You’re smart to play it safe. I had an Achilles issue that plagued me for years. It was so hard to shake. I’ve never tried acupuncture. Combined with the yoga, it sounds very relaxing. Thanks for linking!

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