Monday, July 08, 2013

Running Wild: Weekly Wrap-up

Total Miles Run: 16.75

Only one rest day this week, which was a little tough, but I liked the challenge.

Monday: Rest

Tuesday: 5.75 Mile Run and Kickball!

I got up at 5:00 to meet my friend Kelly at 5:30 for a run. A little side note: I know Kelly because her daughter has been my daughter's classmate for the last two years. We've always known the other was a runner but never went the extra step of inviting each other to run together until the end of this past school year. Kelly lives very close to me and we are perfect running partners! The only teeny weeny problem is that we often need to run very early due to Kelly's work schedule. I have to say, though, that it was pretty nice to be up and have my entire run done nice and early. Kelly headed home after 4 miles and I tacked on another 1.75. 

That night my husband asked me to play on his work's kickball team. It had been ten years since I last played kickball, but I figured I could five it a try! It was pretty fun, but if I played more I would want to practice so I wasn't so anxious about it. The whole time I was out in left field I prayed that the ball wouldn't be kicked to me because I had no idea how to catch it! 

Our team won! 


Wednesday: 2.5 Mile Walk

Funny morning. I knew it was an easy cross-training day, so I got up and headed out the door to the gym, not knowing for sure what I would do when I got there. About half way there I realized it was way too nice out, and my dog was giving me serious puppy-dog eyes when I walked out the door, so I decided to come back home and go for a walk. We walked around the 'hood and a bit on some trails and it was completely perfect. MUCH better than a lame ol' elliptical workout at the gym! 

My trail walk with Heidi. 


Thursday: Workout With My Trainer

I was so very glad my trainer didn't absolutely kill me today. We started with the usual warm-up and then moved on to:

(side note: have you ever done squats with your arms straight up above your head? Try it and report back to me.)

/*5 sets of 10 deadlifts w/ 45/55/60/65/70# barbell
\*5 sets of 8 bent-over rows w/ 45/55/60/65/70# barbell
/*3 sets of 8 dumbbell pull-overs w/ 15/20/20# dumbbell
\*3 sets of 8 straight leg raises on the bench
/*3 sets of 8 lat push-downs (not sure of the weight)
\*3 sets of hanging leg raises w/ holding my legs in the up position as long as I can
*3 sets of 8 planks to pike w/ disks under my feet 

How to do a dumbbell pullover.


How to do a lat pushdown. (Side note: when I did this I was a little more bent over 
and my feet were a little wider, per my trainer's recommendation.)


Plank to pike w/ disks under the feet (SO HARD if you are not flexible. I am NOT flexible. My disks moved about two inches). Keep your legs straight when you do this one. 

Friday: 3 Mile Run

A quick run before an exhausting day.

Saturday: Crossfit Workout!

My friend Sarah and I joined our friend Becca at her "box" (aka crossfit gym) for an intro workout. I was a little bummed that we weren't given the same WOD (workout of the day) as the other crossfitters, but apparently that is a good thing. My trainer from my gym told me that a good box will start you on zero weight to make sure you can move correctly. So, here was the workout Sarah and I got:

*long warm-up of dynamic stretching and then partner stretching (I got to know another crossfitter realllllly well by wrapping ourselves all over each other for these stretches, but it was a great warm-up!)
*3 rounds of:
   -take two minutes to do AMRAP (as many rounds as possible):
*5 air squats
*5 push-ups
*5 good mornings
Then:
*run 400 meters and rest for one minute before starting next round
*cool-down with w/ 3 hollow body holds

To be honest, it was a nice workout, but it wasn't very hard (side note: I could feel all of those push-ups the next day!). If I had used weight on the squats and the good mornings and gone a couple of more rounds I would have been in a puddle at the end, however. I think the regular WOD was pull-ups, push-ups, good mornings and run 400 meters.

Sunday: 8 Mile Run

I met up with Sally for a loop around Lake Union (plus a little extra for a total of 8 miles). It was a beautiful overcast morning and my legs felt great, but my stomach wasn't too happy. I think I ate too close to running. Every time I run post-half marathon I get more and more excited that my legs feel okay!  

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