Sunday, May 05, 2013

Running Wild: Weekly Wrap-up

Total Miles Run: 14

Monday: Rest

Tuesday: 4 miles run

This was the run that put me over the 1,000 mile mark! So fun. I actually ran a new route from my house, which was really cool. I got a great view of Mount Rainier!

Wednesday: Strength 

I wasn't feeling great for this workout, so I didn't push too hard. 

*warm-up w/ 10 mins elliptical
*3 sets of 10 squat  rows 100#/100#/110# for the 3 sets
*3 sets of 10 torso twists all at 20#
*3 sets of 10 wall balls superset w/ 3 sets of medicine ball push-ups 
*3 sets of stability ball roll-outs

How to do wall balls.

Thursday: 4 miles run (plus a walk)

I took the dog for an almost 2 mile walk in the morning then did a 4 mile run in the evening. I went a totally new route again and tackled three short-ish hills, so that felt good. My PT said no speed work, but I can do some hills. We are trying to not change too many things at once with my running so that we can keep down the number of variables that give me trouble!

Friday: Active rest w/ a dog walk

Saturday: Strength

I didn't have a plan going in to this, only thinking that I mainly wanted to work upper body, since my long run is on Sunday. Now that my Sunday runs are getting to be 6+ miles, I want to protect them and go in to them as rested as possible. This whole workout took almost an hour.

*warm-up stretches
*3 sets of 10 thrusters w/ 35# barbell
*3 sets of 10 lat pulls w/ 17.5#/20#/20#
*3 sets of 10 torso twists all w/ 20#
*3 sets of 10 squat rows all w/ 100# superset w/ 3 sets of 8 hanging knee raises (I felt like these were really hard for some reason!)
*3 sets of 10 wall balls superset w/ 3 one min. planks with forearms on a stability ball
*cool-down w/ 5 mins on the elliptical

How to do a stability ball plank.


Sunday: 6 miles run

What a gorgeous morning! The sun was out, the views were incredible. It was pushing 60* when this run started, which is plenty warm for me thankyouverymuch. Now that my runs are creeping in to the hour + mark, I had to remember how I like to fuel. I decided to bring my fuel belt with only two bottles since I knew I would be hot. I didn't bring any gels, which I typically wouldn't need for a 6 mile run, but I kind of wished I had. I ate at 6:00 am and my run was at 8:00 am, so in hindsight I either should have had a gel right before I started running or a couple of miles in. I didn't ever feel really sluggish, though, so I ended up doing fine without it. Like a dummy I didn't bring a phone or cash or anything else with me. From here on out I will include fuel, a phone and money on my long runs! Just in case.

My girls ran around the neighborhood with me when I got home, and my six year old and I did 100 meter sprints against each other. I had to run HARD to keep up the first time, but smoked her the second, haha. She has the speed, but I have the endurance! Pretty soon she will just be all around faster than me. 

2 comments:

  1. I am desperately tring to figure out how to add more strength training. How long does it take to complete your Saturday routine?

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    Replies
    1. Hi Patty! That routine took me an hour, but I didn't really buckle down and get it done (I rarely do!). You could probably do it in 45-50 mins if you were focused.
      All of these moves I learned from my trainer at my gym. I wish I had some suggestions for starting out without one. I really needed one to get me started, though.
      Good luck!

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