Sunday, June 16, 2013

Running Wild: Weekly Wrap-up

Total miles run: 12

Monday: Rest

Tuesday: 5.5 miles

I ran after dinner along Alki and it was just gorgeous out! Such a fun run. I felt strong and fast, hopefully this translates to the half marathon!

Wednesday: With My Trainer at the Gym

Warm-up, then:
*3 sets of 5 35# KB swings and sumo squats
*55# SDLHPs (sumo deadlift high pulls). I did 21/15/9 reps. I LOVED these. I love barbell lifts that work the entire body and this was definitely one those. 
*3 sets of 15/8/8 lat pulls. This was a little interesting, they were lat pulls, but I hinged at the waist so my back was about parallel with the floor and then pulled the bar from over my head down to my knees. Superset this with 3 sets of 10 moves I called a goblet sit to stand. You hold a weight as if you were doing a goblet squat, then sit on a bench. Then you stand *straight* up, without swaying forward. 
*3 sets of 8/6/6 knees to elbow. Okay, I never once touched my knees to my elbows. I was practicing a kipping swing to get myself up there. I have NEVER been so frustrated doing a move with my trainer. I could NOT hold on to the bar, I kept slipping off. I couldn't swing right, I couldn't get my knees up. I hated it. Superset that with a cable squat row. which I think I set 3 sets of 8 at 100# then 140# and 140#.

How to do knees to elbow. 
Let me know if you can do this move and if you have any tips for me! 

Thursday: Rest

Friday: Elliptical/Rower/Walking

I needed to run but my IT band was feeling extra sore, so I went to the gym. I did 3 sets of 10 mins elliptical then 5 mins rower. Then I did PT exercises. 

I also ended up walking 2 miles, 1/2 mile up stairs, 1/2 down, 1/2 mile up, then 1/2 mile down. On the last one I was carrying my 60-some # almost 7 yo on my back the whole way!

Saturday: Workout at the Gym 

Warm-up then:

*3 sets of 8 35# KB swings and sumo squats
*3 sets of 8 pull-ups w/ the pull-up band (LOVE that thing!) superset w/ 3 sets of 10 50# SLDL (single leg deadlifts) 
*3 sets of 8 one-handed pistol squats superset w/ 3 sets of 8 25# halos
*3 sets of 8 cable squat rows at 110# superset w/ a goblet sit to stand (same move as on Wednesday)
*2 sets of 10 of "Pink's plank" which is a move from Pink's trainer. Tough move, but it was great! 

Try this! It's "Pink's Plank"!

Sunday: 6.35 miles Run

I met up with my friend Sally for a run along Alki and then up and over Admiral Hill. It was such a fun run, and we were so strong on the hill. All ready for RnR! 

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