My Week in Workouts

My Week in Workouts | happyfitmama.com

My week in workouts can be summed up in one word: wet.

I can’t claim to be a runner without discussing the weather. Am I right or what?  We have been pummeled with endless days of gray and rain. When the sun does come out, everyone seems in a little better spirits. I know I feel better when the heat of the sun warms my bones. I know some will curse me but it would be SO much better if this rain was just snow. Snow is much prettier than brown mud.

Monday

10 minutes Stepmill

20 minutes Arc Trainer

Strength training:

DB curtsy squats

Barbell SL deadlifts

Barbell lunges – front, lateral, reverse

Cable flys

Cable rows

TRX push ups

TRX SL row

Stability ball plank elbow circles

Tuesday

5.1 mile trail run

Jen and I met up for some slippery and wet trail miles. It was yet another gray, cold and rainy day.  I’m so thankful for friends who are willing to run in all the weather. The only thing worse than running in the cold November rain is running by yourself.  It’s hard to get started when it’s pouring buckets but it’s fine once you start moving. But the moment you stop…the deep freeze sets in. And then you can’t shake it all day.

Wednesday

30 minutes Stepmill Intervals

15 minutes treadmill hill climb run

Strength training:

Bullet proof leg circuit + upper body circuit

plank matrix

Thursday

4.6 mile road run

Kyle and I hit a runner’s worst nightmare – black ice!  I knew when we started off on my run that it was going to be slick in spots. But the salt trucks were out so I was hopeful that it wouldn’t be too bad.

It wasn’t horrible but it wasn’t ideal either. Our plan of hills and speed work quickly went out the window. We spent the majority of our run trying to stay in the grassy areas and avoiding sidewalks at all costs. Neither one of us fell but there were close calls. And thankfully, there wasn’t a ton of traffic.

Definitely not one of our brightest moments but it was hard to call it once we were out in it and still had to get back home. At least my outfit was bright!

Friday

Rest day!

Saturday

7.1 mile road/trail run

The glorious sun peeked it’s head out for the first time (see pic at the top of the post) in what felt like forever. I leashed Max up and we headed out for a leisurely run. I wanted to run some trail miles but was hesitant to hit the community trail after my gut feeling last weekend. I thought I’d give it a try and if things felt weird again, I’d bail.

I’m happy to report that everything was good. There were lots of people out walking or running with their own dogs which helped a lot.

I was feeling so good that I decided to do some 1 min pick ups at each mile marker just to get a little speed work thrown in.

Sunday

5.6 mile trail run

The sunshine didn’t last long.  Sunday morning was a mix of early snow which later turned to rain as temps hovered around the 32-34 degree range. Kyle and I hit the dirt to one of my fav local trails.  It lacks in vert but the trails are so runnable. And there’s always lots of cute doggos. The best part about this trail system?  There’s no hunting. After all of my run-ins with hunters lately, it was nice to breathe easy.  And not have to dress myself up in orange.  I only own so much of it!  Of course, we were super fashionable with our weird mix of headbands and ball caps. It’s not cute but it keeps the rain out of your eyes and keeps your ears warm!

The conversation flowed as fast as the rain fell.  We were soaked and frozen after an hour and called it good. Speaking of frozen…the fam and I hit up Frozen II later in the day. Guess who suggested it?  Me. And I cried multiple times throughout the movie. Meanwhile my kids were like, “You are so embarrassing”.

Oh children. You have no idea how much embarrassment I will bring you in the upcoming years. 😉

How was your week in workouts?

Linking up with the Weekly Run Down.

The Power of a 30 Minute Workout

The power of a 30 minute workout } happyfitmama.com

You’ve got 30 minutes to workout. What do you do?

Do you:

A) Bag the whole idea of a workout because what’s the point.

B) Get your butt moving because a great workout is about to go down.

C) None of the above.

If you picked B., then congratulations!  You are one smart cookie. There’s definitely some serious power in the 30 minute workout.

Thirty minutes is plenty of time to get a great, sweaty, endorphin-boosting workout. Let’s be honest, moving in general, for no matter how long of time, is a good idea.  And at this time of year when the holidays are in full effect with a jam packed schedule, you squeeze in a workout whenever you can.

I make time for a workout because sweat is my sanity saver. I may not always have 60 or 90 minutes to squeeze in a workout but I always have 30 minutes. And I’m sure you do too.

Here’s five 30 minute workouts to get your sweat-induced kick for the day.

Disclaimer: I am not your physician, physical therapist, coach or personal trainer.  Please see a specialist before attempting a new to you workout.

30 minute stepmill climb | happyfitmama.com

 jumpin' workout | happyfitmama.com

easy workout | happyfitmama.com

 race pace workout | happyfitmama.com

*You can easily modify this to the time you have available by only repeating 1x or shortening the cool down.

30 minute all in one workout | happyfitmama.com

Now you can enjoy the power of the 30 minute workout.

Let me know if you try any of the workouts.

What do you do if you’ve only got 30 minutes for a workout?

Linking up with Coaches Corner.

My Week in Workouts

My week in workouts | happyfitmama.com

My week in workouts focused on hitting the weights, squeezing in some faux hill training and trying to figure out what to wear on all my runs. Why can’t I remember what to wear from last year. Seriously, you’d think I never ran outside in cold weather before.

Monday

30 minutes Arc Trainer random intervals

10 minutes Stepmill

Strength training:

TRX push ups

Cable flys

Single arm cable row

Lat pull down

Eccentric pull ups

Cable tricep ext

Cable bicep curl

Bench step ups (front, lateral, step down)

DB Curtsy squat

Barbell squats

Barbell deadlift

Stability ball hamstring curls

Stability ball elbow circles

SL stability ball planks

Med ball chop

Tuesday

8.15 mile trail run

Running in a cold November rain (see what I did there?) is not my idea of a good time. BUT that doesn’t mean I’m hitting the treadmill. Thankfully, I met up with two friends who wanted to be wet and chilled to the bone on the trails. Since it was the first time Jen and Kevin had been out to the Stonehouse Forest trails, I got to be the tour guide. I prefaced the run multiple times with warnings that I had only been out on the trails twice before so I didn’t know exactly the distances and where we’d be going. I had to reference the map a few times but we all got out safe and sound and with just a tad more miles than what we had planned.

The scariest thing was coming upon an older man sitting on a stump with a shotgun hunting. He saw us before we saw him and said hello. Now, I know there’s hunting in that area. And I know how most hunters hunt. They don’t set up shop right on a marked, well traveled trail that people use with their dogs. It usually scares the animals away. Needless to say, the guy scared the shit out of us. Thankfully, we were all dressed in bright clothing and talking very loudly so he saw us.

Wednesday

30 minutes Stepmill intervals

10 minutes treadmill hill climb (Start @ incline 6% and increase 1% every min. Adjust speed as needed for duration to maintain run)

Strength training:

Bench press

Eccentric pull ups

TRX bicep curls

TRX tricep ext

Barbell squats

DB Lateral lunge w/ SL balance press

DB reverse lunge w/ SL balance

Traveling lunges

Overhead Plate split squats

Thursday

5.5 mile run

Morning Flow Yoga @ Bending Bodhi

How many layers do I need to run at 12 degrees? That was my thought as I got dressed Thursday morning. I think I dressed appropriately. I’m glad I grabbed a Buff at the last minute. I started off with it just around my neck but decided to pull it up over my head and mouth like a Balaclava after a couple of minutes. I thought I’d take it down once I warmed up but I kept it on for the whole run.

Kyle and I both kept on laughing throughout the run because we couldn’t get our mouths to function with the Balaclava around our chin and our faces were frozen.

Like it or not – Winter running is here.

Friday

Rest day

Saturday

5.5 mile run

My original plan was to do a part road part trail run. When I started off on the trail section, things didn’t seem right. I almost felt like I was being watched. I didn’t see anyone but I didn’t like the way I felt so I promptly turned around and settled for all roads. Even though I had Max with me, I still felt uneasy. It was probably nothing but I like to go with my gut feeling.

Sunday

10.5 mile run

The temp said 18 degrees. The real feel said 9 degrees. The sun was out with no clouds and a little wind. What do you wear?!?!

I had taken Max out for a short walk before meeting up with Kyle and was freezing. I grabbed my vest and some hand warmers but started to regret it within a few miles. I was sweating way too much!  But then I got cold. And then I got warm again. Ugh!  It’s so hard to dress this time of year. Must remember – less is best for me.

How was your week in workouts?

Linking up with the Weekly Run Down.