This week has been all about getting back into a solid workout groove. For the past couple of months I sort of let my weight training and cross training take a back seat to running. Even though I plan to keep logging lots of miles, I need to add in the other work again!!!
Sunday 5/18 – 44 shoulder burners!! This move was a front raise, flip arms over and do a bicep curl with arms out in front (and up), shoulder press, then reverse each step for 1 rep – oh, and I stood on my wobble balls just to increase the FUN!!!
Not gonna lie – my shoulders were dying by the time I finished all 44 of these!!!! (and I only used 5 pound dumbbells)
I did a DVD that I haven’t done in a long time – Jackie Warner X-Treme Crunch Free Abs. This is just over 30 minutes of serious ab/core work. The first half is all done standing and the 2nd half is on the ground. About midnight Sunday night I could really feel all of those moves!!!
I also did a treadmill run. Lately I haven’t even tried to push my pace much and I’m still going to focus on running more miles at an easy pace but every once in awhile I need to pick it up.
5 miles – 35:27 + 1 easy mile to cool down (all at 1.5% incline)
Monday 5/19 – 44 step-ups with a bicep curl.
Push off foot on step to lift up and curl at the same time.
After I did 44 on this side I had to switch sides – a total of 88 bicep curls!!! (the main reason I stuck with 8 pound dumbbells!)
The nice thing about this move was that it got my heart rate up besides working my biceps, butt and quads!!!
I did one of my favorite workouts – Les Mills Combat – Extreme Cardio Fighter. 60 minutes of kicking and punching at a fairly high intensity!!! Love it!
Tuesday 5/20 – 44 fall backs with medicine ball.
This move was HARD!!! It is great for your core and also for your quads.
The rest of the workout was 10 Minute Solutions – Hot Body Boot Camp. Not gonna lie, of the 5 10 minute sections my favorite this time was the stretching!!! I think I was dragging a little!!!
Wednesday 5/21 – 44 waving triceps while standing on wobble balls.
Trying to stay balanced on the wobble balls and keeping my arms extended the entire time turned this into a great challenge!!! (8 pound dumbbells)
This was a running day – 10 miles in 78:43 plus 1.2 easy miles.
I’m not sure I dropped my arms as far as you are supposed to but I was trying to keep my form good and not bend my arms – lots of muscles involved here!!! (1 12 pound dumbbell)
I wanted to do something a little easier so I did The Biggest Loser – Weight Loss Yoga. Ummm….there was very little easy about the workout. Bob Harper knows his stuff and after 50 minutes of yoga I felt like I had worked out for sure!!!
Friday 5/23 – 44 triceps kickbacks while in chair.
I know that I should have been lower in “chair” but my quads were burning!!! (8 pound dumbbells)
It was another run day and I decided to make it a bit of a harder pace because lately I feel like I’ve been running slower most of the time.
8 miles (1.5% incline) in 53:27 + 2.4 easy miles. I try not to run hard too often anymore (I used to do it every single run – part of why I was injured more than not) but it was nice to push the pace. (6:41 average)
Saturday 5/24 – 44 leg lifts with a medicine ball between my lower legs.
Yikes – that move was hard!!! The medicine ball I used was 8 pounds and I told Chris that the hardest part was the ball hurt my ankle bones!!! Even with the whining, I still did another set of 44!!!
Hunter and I are supposed to be out running right now – his final long run but it is raining and I’m not a diehard!!! I have zero desire to be soaking wet for over an hour and a half!! We will run later or even in the next day or two – we have some flexibility since he is going to run quite a bit this week before scaling back for the final week before his race!
This week wasn’t a high mileage week for me but it felt good to get in a few runs again. I’m ready to focus on a new goal and plan to keep my miles up while getting in more strength work again!!!