Sunday, April 21, 2013

Running Wild: Weekly Wrap-up

Miles Run: 13.5

Monday: 3.5 miles run

This was my #runforboston day. 

Tuesday: Rest

Wednesday: Strength 

*warm-up of 5 mins on row machine
*3 sets of 10 standing rows superset w/ 3 sets of 8 hanging knee raises
*3 sets of 5 pistol squats. 1 set 2 handed, 2 sets 1 handed 
*3 sets of 10 back squats. 35#/45#/45# barbell. 
*3 sets of 10 wood-chops on the dual cable machine. All at 17.5#.
*3 sets of 8 toe push-ups on the medicine ball. First ever doing ALL of the push-ups on my toes! Kind of a necessity since my knees hurt so much from my epic fall on my run on Monday. 

It was a random workout and didn't go as I had planned. I wrote it all out to be primarily working in the weight room and when I walked in it was packed and everything I needed was in use. Time to improvise! It worked out well, however. I really wanted to use the squat rack to try and lift some heavier weight with my squats, but it wasn't open. Phooey.

Thursday: 4.8 (!) miles

I ran close to 4 miles on my own (the run was supposed to be 3.5 but I did a little extra) and when I got home my 6 year old, Eloise, wanted to go for a run with me. We did almost a mile together of sprinting/walking (do 6 year olds run any other way???). It was so much fun, and I felt really good the whole time, it reminded me of how fantastic my training runs were for my two half marathons last Spring.

Eloise and I cooling off on the porch, post run. 

Friday: Rest

Saturday: Strength

*warm-up with stretches and squats
*5 sets of barbell complexes. One complex is: 10 back squats, 10 bent-over rows, 10 lunges, 10 overhead presses. I PR'd this by doing one set w/ a 35# barbell and four w/ a 45# barbell! It was tough, but I did it!
*3 sets of 10 wood-chops
*3 sets of 10 stability ball roll-outs

It was an intense, short workout. I think this took me 30-35 minutes total!

Sunday: 5 miles

My friend Tara was visiting from Canada (you might remember her being mentioned on my blog HERE and HERE) and I took her on my favorite local run, up around Alki point along the Puget Sound and Elliott Bay. It was a wonderful long run and the miles flew by as we chatted away and I pointed out some sights. We are perfectly matched running buddies, I miss her so much only seeing her every 6 or 7 months!

Tara's husband played photographer for us as we started out on our run. 

1 comment:

  1. So fun to see you running again, Sybil. :) Also, I was so sorry you fell down. ouch!! You are all so cute.


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