Last Week’s Workouts

Last week's workouts | happyfitmama.com

Last week’s workouts had me feeling a little bit of a spark that’s been missing in the past month.  My plantar fasciitis is improving (a lot!) and the humidity has decreased.  Things are looking up!  So much so that I started to think that I might actually be able to run some of the races I have my eye on this fall.  I don’t want to jinx anything but there’s hope!

Monday

3.2 mile run

It was a rainy and super dark morning.  I had planned on running more but I took my sweet time getting ready because it was so dark.  I’m not ready for that!  I squeezed in 3.2 before having to head home to get ready for work.

Tuesday

30 minutes Stepmill

Strength training:

DB bench press

DB pull overs

Decline push ups

TRX tricep ext

TRX bicep curl

Single leg deadlift w/ KB clean

Hip thrusters

Split squats

Eccentric pull ups

Pull up shrugs

Cable squat row

TRX mountain climbers/obliques

Wednesday

5.3 mile run, 2 mega hill repeats with Kyle

I could tell it was a long time since I’ve done the mega hill repeats.  I decided to  not push too much and only ran half way up the hill and walked the rest to hopefully keep my PF happy.  Btw – Kyle ran the 10k mountain race at Killington on Saturday and got first in her age group. Way to go, girl!

Last week's workouts  happyfitmama.comWith photos like this, it’s a wonder I can get anyone to run with me.

Thursday

30 minutes Arc Trainer

Strength training:

Bench press

Single leg bench step ups on Smith press

Cable bicep curl

Cable tricep ext

TRX reach and pull

KB Renegade rows

Pull up shrugs

Box jumps

Single leg squats off bench

Med ball sit ups/twists

Plank/side plank/single leg balance

Friday

Rest day

Saturday

6 mile run

This was my longest run in over a month.  At first, it made me sad that I considered 6 miles a “long” run. A month ago, 6 miles was an average daily run. I’ve been babying my PF and decreased my weekly mileage big time.  With lower humidity and a temp of 54 degrees (what?!?!) I was feeling pretty good.  And my PF played nice too.  It was a little sore afterwards but I stretched and iced it with my foot roller.  By the afternoon, it was all good.  It even felt decent despite wearing non supportive shoes to a wedding that night. Woohoo!

Sunday

Last week's workouts | happyfitmama.com

I was solo parenting on Sunday but still wanted to get some kind of workout in.  The kids wanted to go to the park so I combined the two.  I even got the kids to join in for parts of it. The above pic was after the workout so clearly you can tell they loved it!

30 minute playground workout  | happyfitmama.com

Who says you need a gym to get in a quality workout!

How was your week in workouts?

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

The Best Post Run Recovery Tips {Just Run}

The Best Post Run Recovery Tips | happyfitmama.com

It’s another edition of Just Run, where each month a group of my running blogger friends gather with their tips, tricks and thoughts on all things running.

In case you missed the previous editions:

Tips for the New Runner

Instagram Tips and Tricks

My Worst Race Ever

My Best Race Ever

5 Things I’d Hate to Run Without

Running Solo vs Running With a Group

Racecation Tips and Tricks

This month we are tackling post run recovery.

Recovery from a hard run is just as important as the actual workout. To gain strength, speed, etc, muscles grow and become stronger when they are subjected to forces that cause tiny tears in the muscle fibers. It’s during recovery that the body repairs these fibers and builds new blood vessels to the stressed area.

None of this happens unless you have proper rest and recovery.

Here’s some of the best post run recovery tips I’ve picked up over the years.

Fuel up – Post runs over 1 hour, you have about a 30 minute window to refuel to avoid insufficient glycogen stores for your next workout. I try to get the recommended 4 to 1 ratio of carbohydrates to protein via quick food such as a smoothie.  With the recent heat and humidity in overload, I’ve been slurping down a Mango Turmeric Recovery Smoothie daily.  Turmeric is a great for recovery.  It contains curcumin, which is a powerful antioxidant. The curcumin helps to decrease inflammation.

The Best Post Run Recovery Tips | happyfitmama.com

Warm Water Epsom Salt Soaks – Years ago I attempted ice baths.  I really don’t think they helped a ton except to make me miserable and cold.  I was happy to learn that new research shows that Epsom Salt soaks may be a better option.  I especially love to soak my problem areas (feet, ankles, calves) in a big bucket of warm water with salts.  I don’t know if it really does much but it feels good so I’m going with it.

Foam roll – My foam roller has become a part of my daily routine. I’ll roll for 10-15 minutes targeting my quads, hamstring upper back and especially my ever tight calves.  I also beg Ron to do a calf smash every night on the roller for me.  I feel that it hits the calves a little more than regular rolling because of the added pressure.

Stretching and/or Yoga – Stretching regularly will help with recovery.  I’m not the best at doing a ton of stretching but if I at least get 5 minutes doing these Post Run Yoga Poses, it’s better than nothing.

The Best Post Run Recovery Tips | happyfitmama.com

Compress –  Compression socks or if I need a lot of squeeze, compression tights, are my BFF. I don’t like to wear them during a run but love to feel the squeeze post workout. After a really hard run, I’ll sleep in compression gear too.

Sleep/Nap – I try to get at least 7 hours of sleep a night or more before a long run or hard workout. On the weekends if I ran long, I’ll try to squeeze in a power nap of 30 minutes. I feel recharged even if I just close my eyes and rest.

Looking for more recovery tips?  See what my running blogger friends have to say. Be sure to click on the image or their name to get the details.

NELLIE

LAURA

ALLIE

What’s your go-to post run recovery?

Linking up with Coaches Corner and Wild Workout Wednesday.

Last Week’s Workouts

Last week's workouts | happyfitmama.com

I think my runner card would be cut up if I didn’t first acknowledge the heat and humidity of last week’s workouts.   It was gross, swampy and excessive.

But I’m not complaining.

I may be struggling for air while a 9:30 pace feels like a sub 8, but I know that this is temporary.  Running in October will feel sooo easy.  At least that’s what I’m telling myself.

Monday

40 minutes Arc Trainer

Strength training:

DB bench press

DB single leg deadlift to shoulder press

Decline push ups

Reverse grip row

DB renegade rows

Hip thrusters

Bench steps ups

Split squats

Single leg sit to stand with hop

Eccentric pull ups

Pull up shrugs

Last week's workouts | happyfitmama.com

Tuesday

Morning Flow Yoga @ Bending Bodhi

45 minute trail run

With my reduced mileage in July, I barely hit the trails at all.  I needed to remedy that quick so I took the time to hit the dirt and mud for 45 minutes of fun. It was much needed and very much enjoyed despite the shoe sucking mud and the mosquitoes.  5000 days of rain brings those suckers out.

Wednesday

5 mile run with Kyle

I’m really trying not to talk about how much the humidity sucks (whoops) so let’s talk about how freakin’ dark it is in the morning now. We had to wear headlamps.  Headlamps in August.  NOOOOO!!!  While searching for my headlamp the night before our run, I realized mine is missing.  I had to dig out Ron’s old headlamp from 2000.  So outdated but at least there was some light.

Last week's workouts | happyfitmama.com

Thursday

Morning Flow Yoga @ Bending Bodhi

I finally broke down and saw a Physical Therapist for my aching Plantar Fasciitis. This week my foot was so achy at work that I knew I needed the big guns aka Graston and Dry Needling to help ease the pain. I decided to see a new to me PT that was recommended by a friend.  To be honest, I really switched because I wanted someone who did dry needling.  I’m so glad I did because after one treatment, I noticed a HUGE difference.  The good news is that I’m not really messed up too much.  It seems my daily rolling and stretching sessions are doing something right. PT Matt seems to think I should be good in a short time and gave me full permission to carry on with running unless the pain gets worse. #PraiseBe

Friday

30 minutes Arc Trainer

Strength Training:

Bench press

TRX push ups

TRX tricep extension

TRX bicep curl

TRX sit to stand row

TRX mountain climbers/mountain climber obliques

Split squats

Bench step ups w/ shoulder press

Single leg sit to stand with a hop

Single leg deadlift with clean

Eccentric Pull ups

Pull up shrugs

Last week's workouts | happyfitmama.com

Saturday

5.3 mile run with Kyle

Kyle and I were so excited to try out Orangetheory for the first time.  But then we got turned away because the class we chose was a 90 minute class that first timers aren’t allowed to do.

Womp.Womp.Womp.

When life hands you no Orangetheory class, you make the most of it and go for a run. Oh well.  And did I mention it was ridiculously humid? It was.

We’ll be back Orangetheory!

Last week's workouts | happyfitmama.com

Sunday

REST DAY!

I did a little too much jumping around and dancing at a karaoke bar on Saturday night to celebrate a friends birthday so my PF was talking to me Sunday morning.  Instead, we hit the beach where it was so cold from the wind. Guess what was missing from the day? Humidity!

Last week's workouts | happyfitmama.com

How was your week in workouts?

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