Running, running, running (8/17-8/23)

This week was all about running!!!!

Sunday 8/17  44 barbell clean and press with a row.

ready
ready
flip bar and squat down
flip bar and squat down
use legs to push bar overhead
use legs to push bar overhead
bring bar down by flipping it and keeping it close to your body
bring bar down by flipping it and keeping it close to your body
dead lift
dead lift
row - squeeze shoulders
row – squeeze shoulders

I liked this move because I felt like it worked pretty much every muscle in my body!!!

Monday 8/18  44 stair push-up with a jump.

This move was fun – it got my heart rate up and because of the angle of the push-ups I was sore for a few days!!!

This was the starting day  of a long run streak:
10 miles in 79:41 + 1.5 miles easy.

Tuesday 8/19  44 stability ball single leg oblique punches with a dumbbell.

ready for right side
ready for right side
pull left knee in and punch with right hand
pull left knee in and punch with right hand

I did all 44 on one side and then switched sides for another set.

2nd side
2nd side
right knee in and punch left
right knee in and punch left

These were hard – the hardest part was keeping my balance – part of why the pictures are blurrier than normal!!!

And a shorter, faster run:
7 miles in 50:22  with an easy mile to finish.

Wednesday 8/20  44 plie squat jumps with a small band around my ankles and a lateral raise with dumbbells (5 pounds).

ready
ready
jump out and lift arms
jump out and lift arms

You can’t really tell that I jumped but I did!!!

Back to a double digit run at a slower pace:
10.5 miles in 86:50 + 0.7 miles

Thursday 8/21  44 triangle leg taps (this move is from Taylor @ Lifting Revolution – bodyweight workout for your lower body.

ready (I think I was supposed to have my legs a bit lower - oops!!)
ready (I think I was supposed to have my legs a bit lower – oops!!)
tap right leg
tap right leg
tap right leg
tap right leg

I counted a left & right tap as 1 rep.  By the end of all 44 my hip flexors were dying!!!

A long run at a quicker pace:
11 miles in 86:56 + 0.6 miles

Friday 8/22  44 butt kicks in plank (also from Taylor and the bodyweight workout for your lower body).

ready
ready
kick your butt
kick your butt
other side
other side

I sort of kicked to my opposite side.  And, when I went back to link to Taylor’s site I realized that I”m an idiot – she did them on her elbows – oh, well – a great move either way!!!

Another double digit run:
10 miles in 77:23  followed by 1.1 easy miles.

Saturday 8/23  44 squat pulses while standing on dumbbells.

ready
ready
down and pulse
down and pulse
side view
side view

(hard to take pictures of pulses without them being blurry!!)

Today I did a shorter run outside while Hunter had cross country practice – wish it would have been earlier since it was already close to 85 degrees!!!

4 easy miles and then 20+ minutes walking around waiting for Hunter and the other kids to get back to the school.

Overall it was a good week:
52.5 miles + 4.9 easy miles for a total of 57.4 miles.

I have a few more days of long runs planned and then I’m going to back off a bit.  (Can you tell I have a race coming up????)

Happy Saturday!!

Kim

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