Sunday, April 28, 2013

Running Wild: Weekly Wrap-Up

Total Miles Run: 12.75

Monday: 3 miles plus elliptical and strength

Monday is supposed to be my rest day, so how did I end up with a double workout?! Too many awesome things going on to say no to! My good friend and gym buddy, Sarah, was on Maui for a week so we missed THREE workouts together! She was randomly able to go to the gym today and asked me to join her. Of course I wanted to, we needed to catch up on everything! The workout:

*25 mins on the elliptical
*3 sets of 8 bench presses. 45#/50#/55# barbell
*3 sets of 8 inverted rows superset w/ push-ups on the bar
*3 sets of 10 stability ball roll-outs

THEN . . . 

Monday night #RunForBoston all around the country, or world?, and our neighborhood did a #BostonStrongWestSeattle at our local running store. 3 miles total, it felt like I was pushing it on the second half, but I have no idea of the pace. I hate to say this, but the run was fun, as I was able to catch up with a friend. Or maybe it was supposed to be fun? Because the bombings at the Boston Marathon certainly aren't going to take away runners' love for what they do. 

Tuesday: Active Rest

It was so beautiful out, I took our dog, Heidi, on a two mile walk.

Wednesday: Strength

Back to working out with my trainer! It was so much fun and I learned some new moves!

I warmed up with some basic squats and stretching out my upper body with a band. Then . . .
*3 sets of 7 kettle bell swings superset w/ 3 sets of 7 kettlebell sumo squats w/ a 35# kb
*3 sets of 8 dumbbell snatches. 1 set w/ 15# db and 2 sets 2/ 25# db (first time doing these and I LOVED them!)
*3 sets of 15 bent-over rows w/ a 20 second hold after 12. 1 set w/ 45# bar and 2 sets w/ 50# bar.
*3 sets of 14 single-arm lat pull-down. I think these were at 25# or 27.5# on the dual cable cross machine.
*3 sets of 8 weighted hip raises on sit-up bench, w/ a 5# dumbbell between my feet. Oh these were so, so, SO hard.
*3 sets of 8 hip raises w/ a twist on sit-up bench. Only a teeny but less hard than the first hip raises.

How to do a dumbbell snatch. So much fun!

Hip raises on a sit-up bench. To do them with weight, 
get a dumbbell and hold it between your feet! Youch!

Thursday: Run 4 miles

Quite possibly the most gorgeous running weather ever! Sunny and mid-50s. Perfection! 

Friday: Active Rest

Another doggy walk! 

Saturday: Strength

Barbell complex and some abs.

I used the squat rack for the first time on my own today. It was great! I did my barbell complex of back squats, bent-over rows, lunges and push presses.
*1 set of 10 w/ 45# barbell
*4 sets of 5 w/ 50# barbell
*3 sets of 8 hip raises on the sit-up bench

I also taught my friend Sarah how to do the barbell complex, so that was really fun. It was a much shorter workout than I usually do on Saturdays, but it is good to start keeping the day lighter so I have energy for my long Sunday runs!

Sunday: Run 5.75 miles

Nothing too exciting to report. Kind of boring to run for an hour all alone!

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