Last Week’s Workouts

last week's workouts | happyfitmama.com

It appears we are sticking with the roller coaster theme for last week’s workouts. When you start the week off with shorts and 60 degrees to single digits and winds bowling you over by the end, you don’t know what’s coming up around the bend.  My mind doesn’t know what season it is anymore.

Monday

30 minute run w/ 8 x 30 sec hill repeats

This run had extra resistance thanks to snow/slush covered roads and sidewalks.  I pushed as much as I could for the hill repeats without losing my footing.

12 minutes Stepmill

strength training:

banded pull ups

eccentric pull ups

TRX push ups

TRX fall out

mountain legs:

barbell squat (20 reps)

side lunge touch w/ balance (10/side)

barbell squat (15)

reverse lunge to SL stand (10/side)

barbell squat (12)

walking lunge w/ med ball Russian twist (10/side)

barbell squat (10)

speed skaters (10/side)

barbell squat (8)

bench split squat (10/side)

Tuesday

5 mile trail run, 12:31 avg pace

It was 60 degrees, sunny and I just got a new pair of Brooks Cascadia 13 trail shoes (that I won on Instagram!) – a trail run was calling my name!  I actually thought the trail was going to be nothing but ice so I grabbed my microspikes. In reality, there was ice but also mud and deep snow. It was slow going in a lot of spots but it was so gorgeous that I didn’t care what speed I was running. I kept on running through pockets of warmth where it felt like summer air yet I’d be looking at snow.  Kind of a weird feeling.

I still want some winter weather because let’s face it, we haven’t had that much. BUT I will say that 60 degrees felt AMAZING.

Morning Flow Yoga @ Bending Bodhi Yoga

I haven’t been to yoga in a month because of appointments, meetings and school closings/delays, and my body could tell.  My glutes and hips were in serious need of some stretching.  Doing certain poses where I don’t feel any stretch had me saying HELLO glutes! Note to self – don’t slack on yoga!

Wednesday

30 minutes Elliptical

15 minutes Stepmill with 1min up, 1 min down

strength training:

bench press

cable crossover skier

anti-rotational cable pull

DB skiers

banded pull ups

eccentric pull ups

KB SL deadlifts

bench SL squats

side lunge w/ DB pull/press

med ball slams

Thursday

6 miles, 9:09 avg pace

With a mix of rain and snow overnight, the roads and sidewalks were sloppy.  My Saucony Peregrine ICE (affiliate link) kept my feet dry and gave me traction but it was slow going.  It felt like we were running in sand for most of the run.  In between our endless chatter we’d both pause momentarily to catch our breath and say “I’m dying!”  Lol…good times!

Friday

rest day!

Saturday

3.4 mile run, 8:44 avg pace

From the blue sky, brilliant sunshine and temp on the thermometer of 30 degrees, you would think it was perfect winter weather.  But then there’s the wind.  It was howling over 30 mph that gave us a real feel of 8 degrees.  There were times that a gust of wind would carry me when I was mid stride.  It seemed like it was always a headwind that would take my breath away and leaving me gasping for air.  But I did luck out with a tail wind up a big hill.  It felt like a hand was on my back pushing me up effortlessly.  I wasn’t mad about that at all!

I did a prehab mini band glute routine before my run to make sure my glutes were all fired up.

Sunday

7.24 mile run, 8:58 avg pace, 542 ft elev gain

I was scrolling through Instagram before my run and my memory from this date last year was of running hill repeats up and down the big ass hill in town.  I thought, “hmmm…maybe we should do repeats today?” Ironically, when I picked up Kyle, she had the same thought.  When you run together often, you both come up with the horribly good/bad ideas at the same time.

The last time we did hill repeats on this hill was June.  It’s a mega hill that I believe is a little over 13% grade (according to Strava).  That first repeat was a killer that had us power hiking the last 1/4.  The second wasn’t as bad but we still ended up power hiking. You gotta start somewhere, right?  The good news is that I hit a PR on the run down at least.  Lol!

How was your week in workouts?

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

6 Essential Strength Training Exercises for Runners

Essential Strength Training Exercises for Runners | happyfitmama.com

If you are a runner, you know you should be strength training.

Now be honest, do you actually strength train consistently?

I know how easy it is to forget about strength training. Believe me, I get it. We are runners, we want to run ALL the miles.

It’s very true that you need to run to make you a stronger and faster runner. That’s a fact. The more your run, the better you become at it. But when you run all the miles, you need all the strength to keep your body running injury free. You may have legs of steel from doing hill repeats or 800s on the track, but your WHOLE body needs strength training to combat the repetitive stress you do with each run.

You don’t need fancy gym equipment to strength train. It most certainly makes it more interesting, but it’s not necessary.

If you aren’t strength training regularly right now or have no idea where to start, these 6 essential strength training exercises for runners are a good place to start. They are simple, basic, bodyweight moves that can be done anywhere.  No equipment or gym membership needed.

Squats

The squat is a basic move that everyone, runner or not, can benefit from. It strengthens all the major muscles in the legs from glutes, quads, hips and hamstrings.  Once you have the basic move mastered, progress to single leg squats to mimic the running motion.

Planks 

A strong core is the foundation of a strong runner.  Planks are a basic move that hits the core.  There are many variations of plank – forearm plank, side plank, shoulder taps, plank ups and downs, etc.

Lunges

Lunges strengthen the quads, hamstrings and glutes. There are tons of variations (front, traveling lunges, reverse, lateral). Mix it up to move the body in the different planes.

Push ups 

You may think a runner doesn’t need to worry about upper body strength.  Not true!  Upper body strength will help power you through the last miles of a marathon when fatigue hits.  And you’ll need that arm strength to pump your arms up a big hill.

Single leg deadlifts

Running requires powerful glutes.  The single leg deadlift isolates the glute in addition to the hamstrings.  Doing the exercise on one leg, helps build balance and coordination, two things runners need more of.

Glute bridges

The ultimate glute strengthener is the bridge.  Strong glutes keep your pelvis level and steady. It propels your leg up and forward.  It’s your powerhouse.  A lot of runners (myself included) are quad dominant.  A basic glute bridge fires up the glutes.  I like to do this exercise before a run to activate the glutes and let them know I need them on my run. Progress this exercise to single leg to make it more difficult.

If you need some workout ideas, here are 6 different workouts that include the essential strength training exercises every runner should be doing.

Essential Exercises for Running Injuries

 

Bodyweight Tabata

Injury Prevention Exercises for Runners

Bodyweight Exercises You Can Do Anywhere

30 Minute No-Equipment Needed Workout

No-Equipment Required Body Blast

Do you strength train?

What’s your favorite strength training exercise?

Linking up with Coaches Corner.

Last Week’s Workouts

Last week's workouts | happyfitmama.com

I wouldn’t be a runner if I didn’t bring up the weather from last week’s workouts.  While New Hampshire didn’t have it as cold as the Midwest, it was c.o.l.d. And now this week will feel like March.

The roller coaster continues.

Monday

5 mile run, 8:52 avg pace

An easy peasy run to kick off the week.  Bonus that it was in the sunshine!

Tuesday

30 minute run, 3.3 miles, 9:00 avg pace

20 min elliptical

Mountain legs workout + pull ups:

barbell squat (20 reps)

side lunge touch w/ balance (10/side)

barbell squat (15)

reverse lunge to SL stand (10/side)

barbell squat (12)

walking lunge w/ med ball Russian twist (10/side)

barbell squat (10)

speed skaters (10/side)

barbell squat (8)

bench split squat (10/side)

Last week's workouts | happyfitmama.com

Wednesday

rest day

I did do some mobility work and stretching because my butt was SORE from Tuesday’s workout.

Thursday

5.5 mile treadmill run/hike, 1.5 miles easy, 1 min up/1 min down x 10, 10 min hill ladder, easy miles

Last week's workotus | happyfitmama.com

I dusted off my treadmill and hit the basement running.  With a temp of -6 and a real feel of -16 I said NO THANK YOU to running outside.  The first 5 minutes felt like 5 miles but once I got into my 90s R&B on Pandora, it was all good.  There’s just something about Tupac, Keith Sweat, L.L. Cool J and Blackstreet that brings back my high school and college years.  Awww, memories.

strength training:

bench press

cable crossover

bench SL squat up and over

SL KB deadlift

TRX split squats

TRX inverted row

TRX fall out w/ tricep ext

SL side step ups

eccentric pull ups

banded pull ups

med ball slams

Friday

5 mile run

Re-united and it feels so good!  It’s been about 2 weeks since Kyle and I ran together.  I missed her!  It was nice to catch up but even better because we got to run in daylight hours.  Woohoo!

Last week's workouts | happyfitmama.com

Saturday

Rest day

I woke up Saturday morning to another day of frigid temps.  I had zero interest in running.  I thought maybe I’d head out later in the day once it warmed up a bit but the interest was still  not there.  I didn’t feel the need to force it so another rest day it was.

Sunday

Snowboard day! With the kids in ski club and Ron chaperoning, I had an hour to board by myself.  Why is it that every time I get on a lift with strangers they are either Vaping or have boogers hanging out of their nose that I can’t stop staring at while they are chatting away with me.  I have mirrored goggles on so you’d think they’d see it flapping in and out.  I wish I would have had a tissue to pass over. So gross!

Last week's workouts  |happyfitmama.com

How was your week in workouts?

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