Wednesday, September 04, 2013

Running Wild: Weekly Wrap-up

(I have SO many other things to post about, promise I will get to them soon!)

Total Weekly Miles: 18

Monday: Rest

Tuesday: 5 Mile Run and Lots of Walking

I got in a 5 mile run in the morning, then my family went to the zoo, so there was lots of walking there, then Matt and I went on a date for our anniversary and walked a bunch on Alki! I probably walked another 3 or more miles over my run in the morning. Whew!

Wednesday: Strength

Warm-up, then:

*4 sets of 8 back squats at 45#/55#/65#/75#
/*3 sets of 10 box jumps
\*3 sets of 10 step-ups with 10#/20#/40#
*3 sets of 10 lunges with 0#/20#/40#
/*3 sets of 10 straight leg raises on the bench 
\*3 sets of 10 tricep dips on the bench

Thursday: 3 Mile Run

I was so bummed, I thought I would get to run in the rain again, but I managed to hit a small break in the sprinkles. Instead, it was just super muggy and yucky. 

Friday: Rest

Saturday: Strength and Lots O' Kid Holding

I decided to try and focus more on upper body on Saturdays and lower/whole body on Wednesdays, in hopes I can still keep training hard but not have it interfere as much with my long runs. We'll see how it works out. I found a "sexy shoulder" workout online a little while back and thought it would be fun to give it a try. Turns out I am totally ADD in the gym, I hate doing the same workout more than once, I even hate too many reps of the same move in one workout. Plus, it's fun to check out new workouts!

HERE is the Sexy Shoulder workout. Um. HOLY DEAR GOD. It was HARD. I even used tiny little wimpy weights for some of the moves and it was still hard. Here is what I ended up doing:

Warm-up, then:
*4 sets of 12 seated dumbbell shoulder press  at 10 lbs each (the weight is for each dumbbell)
*4 sets of 10 one-arm leaning lateral raise at 8 lbs
*4 sets of 10 cable front raise at 20 lbs (this was way too hard, I should have moved to a different machine to lower the weight and increase the reps)
*4 sets of 12 rear deltoid cable row at 90 lbs
*4 sets of 10 seated top hold dumbbell press at 10 lbs each
*4 sets of 10 seated side/front raise at 5 lbs each
*4 sets of 10 seated bent-over lateral raise at 5 lbs each (this was super hard. My arms were shot by this point.)
Then two sets of:
*10 push-ups on bosu ball
*150 single unders
*30 mountain climbers

So, my verdict? First, this workout took WAY too long. That is a lot of sets/reps of each move. I didn't even do the entire workout as written and it still took me over 45 minutes. Other than the time it took me to make sure I was set up with everything I needed, I didn't waste too much time in the workout. If you want to try it I would say you can scale down to 3 sets of 10 and still get a great arm workout. Also? It KILLED my arms. But wait, there's more.
On Saturday night I took my girls to a concert and ended up holding my 60+lb 7 year old on my hip for a lot of the show. By the end of the evening I could barely lift my arms. By Sunday night I could barely reach around and unhook my bra. My arms STILL HURT by Monday.

Sunday: 10 Mile Run

I was nervous about this run, as I didn't get home until midnight on Saturday. Usually I am in bed by 9:30pm, 10:00 tops. It ended up being a great run, I felt wonderful the whole time and ran strong. I can never figure out why it's harder for me to run 9:30 min/miles in a 3 mile run than it is to run that pace in the last miles of a 10 mile run. At any rate, I love, love, love the long runs. I would run 10 miles over 3 any day. I just wish my body agreed! 


  1. Happy Belated Anniversary! Sounds like a lovely night! :)

    Oh, your poor arms! That workout sounds like a beast. However, you totally rocked your long run. Way to go. :)

    1. Thanks Lindsay! Yes, calling it a beast is very fitting!


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