Tuesday, July 22, 2014

Weekly Wrap-up: July 14-20

Total Miles Run: 19.7

Monday: Rest

Tuesday: Strength

I did another strength workout that I put together myself. Mostly I wanted it to feature my new ankle weights, those suckers are much more difficult than they appear!

If you want to try this at home, here's what you need to know: 

This workout used a lot of random things, a bosu, a stability ball, one 8 lb weight, one 5 lb weight and an exercise band. Plus the ankle weights.

There are four groups of exercises. Go through each group twice and do each move 20 times. Keep ankle weights on the whole time.

Group One:

Donkey Kicks- on all fours, loop an exercise band around right  foot and hold on to the handles of it in each hand. Lift right leg up and straight out, stopping when the leg is slightly higher than your back. Keep hips level. Lower leg. That is one, do 20 on the right side, then 20 on the left.

Bicycle Crunch- on back, keep back flat against the ground. Alternating right and left legs up as if pedaling a bicycle. Do 20 total.

Group Two: 

Reverse Bosu Lunge- this is the same move from last week's workout.

Standing March with Pullover- stand holding an 8 lb weight, one hand on each end. Bend your elbows and lift the weight up overhead until your upper arms are almost perpendicular to the ground. As you move the weight back down, lift the right knee, and touch the handle of the weight to the outside of the knee. As you lower the leg, raise the weight again, then lift the left leg as you lower the weight. Do 20 total.

Group Three:

Tae-Bo Kicks- hold a 5 lb weight in your right hand and fold your left hand over the top of your right. Squat down, and on the way up press the right hand with the weight in it out to the side while kicking your right leg up and out to the side. As you bring your leg back down, bring your arm back in. Squat down again. Do 20 on each side.

Stability Ball Roll-out and Pikes- place feet on a stability ball and hands on the ground, as in plank position. Bending the knees, roll the ball in, tucking the knees up in to your chest as far as you can before rolling the ball back out. The next move is a pike. Keeping the legs straight, lift at the butt to roll the ball in as far as you can, then back out. Alternate these two moves, doing 20 total.

Group Three:

Side-lying Leg Raises- lay on your right side, keep your body as straight as possible. Lift your belly off the ground, creating a little space between your body and the ground (this puts your spine in to a neutral position). Move your left leg slight back and slowly lift it and lower it 10 times. Then move your left leg slightly in front of your body and lift and lower it 10 times. Roll over and do the same on your left side.

Dead Bug- lay on your back, keeping your lower back flat on the ground at all times. Raise your arms straight up, 90* from your body. Bend your knees and lift your legs so that your thighs are 90* to your body. Starting with your right arm and left leg, move your arm straight back over head and straighten your leg out, lowering it as close to the ground as you can. The key is to keep your back flat on the ground! Return your arm and leg to the starting position, then repeat with the left arm and right leg. Do 20 total.

Wednesday: 2.6 Miles Run

I decided it was time to do some hills, haha. You know, only two days before Ragnar! It was fine, I felt fine and was not worried about the few hills I have during the race. 

Thursday: Rest

Friday: 6.8 Miles Run

This was my first Ragnar leg at about 6:00 pm. It was pretty boring, a lot of it was along a two lane highway. I was passed about a bajillion times despite keeping an overall 9:45 pace. I realize that isn't fast, but it isn't exactly snail-like, either! So that was annoying, but I felt great and didn't push myself at all, just settled in and tried to find interesting things to look at and enjoy the time running. 

Saturday: 6.5 and 3.8 Miles Run

My second Ragnar leg was at about 5:15 am. It was the one that took me over Deception Pass! The run was hilly and gorgeous leading up to the bridge. The bridge wasn't nearly as scary as I thought it would be, and I slowly ran and walked across it. The rain and wind picked up after the bridge, making the last mile an absolute death march. Between the speediness at the beginning, then the walking and photo stops on the bridge and the death march, I held an overall 10:00 pace.

My third Ragnar leg was at about 4:00 pm. It was short and a little hilly. I started out really strong and was running low 8:00s on the flats and downhills. Then just under a mile from the end I paused to walk for a second and when I started running again my left side was in so much pain. A stupid side stitch! I did everything I could to get rid of it but ultimately just ended up walking the last bit. A lame end to a really strong weekend of running. 

Sunday: Rest

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