Sunday, April 07, 2013

Running Wild: Weekly Wrap-Up

Miles Run: 10.5! (Yay! More than 10 miles!)

Monday: 3 miles

I started this run feeling sluggish. My legs just don't feel like they have any strength, which is so weird because I KNOW I have gained strength from strength training! I remembered my trainer said to me that she guessed that my problem with endurance and speed when running wasn't because of my cardiovascular endurance. She guessed that my legs got tired before I felt winded enough to stop and was dead-on. I included a slight hill in my run today and even going up that I wasn't breathing hard but my legs felt heavy. Of course, that could be from not having run in the past four weeks, or from my myriad of injuries, or, of course, from my lack of power in my lower half. 

That said, by the end of the run I felt pretty good. I didn't even wear my Garmin on this run, I knew how far 3 miles was, so I couldn't even pretend to notice my pace!

Tuesday: Strength

*5 mins warm-up on elliptical
*10 mins HIIT on row machine
*3 sets of 10 thrusters superset w/ 3 sets of 10 clean and presses. All w/ 35# barbell.
*3 sets of 10 pistol squats superset w/ 8 hanging knee raises. (I am working on getting my knees to my elbows, just like in Crossfit!)
*3 sets of 10 medicine ball push-ups

Knees to elbows Crossfit move. I can get my knees up to my boobs, that's about it, haha. This is definitely one move that I am seeing dramatic improvement in each time I perform it, though!

Wednesday: 3.5 miles

This run felt pretty good! Very slow, like the Sunday drive of the running world, so there was lots of just hanging out, enjoying the ride for what it was.

Thursday: Strength

*10 mins warm-up on elliptical (I always use my elliptical warm-up to plan my workout for the day. Kind of fun to just see what I can put together based on my mood.)
*3 sets of 10 assisted pull-ups
*3 sets of 8 leg lifts on the Roman chair
*3 sets of 10 back squats superset w/ 3 sets of 10 bent-over rows w/ 35#/45#/45# barbells for each set
*3 sets of 8 leg presses w/ just 10# added for the last set
*3 sets of 10 Russian twists w/ 25# hand weight
*3 sets of 10 chest flys w/ 10#/12#/12# hand weights

How to use a Roman chair. Pretty good ab workout! 

Friday: Rest

Saturday: Elliptical and Strength

It took Sarah and I to do this workout! Except for the elliptical and bosu ball planks, we take turns on each set, so it takes almost twice as long together as it would doing it alone. But you know what else? Working out with a friend is twice as fun, if not maybe a million times more fun, so it all works out quite well!

*20 mins elliptical
* 3 sets of 10 assisted pull-ups
*3 sets of 8 chest flys the Freemotion machine w/ 10# each
*3 sets of 10 lat pull-downs on the Freemotion matchine w/ 15#/17.5#/17.5#
*3 sets of 8 leg presses w/ no wt added first two then 10# added last one
*2 sets of 8 bench presses w/ 45# bar
*1 set of 3 bench presses w/ 55# bar (these were hard, but I did all three!)
*3 sets of 10 planks on the bosu ball

Sunday: 4 miles run

It was raining, but I got it in! I wear my rain jacket for running maybe five times a year, but I am so glad to have it when I needed it! I listened to the Another Mother Runner podcast interview with Kara Goucher as I ran, which provided some pretty fantastic motivation. 

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