Mon, Feb 20th – My back was feeling awful, so instead of running Molly and I went for a 4.15mile walk. Tired dog! I was able to do my back stretching and some exercises. Next Monday is my PCP doctors appointment. I am excited to start figuring out a long-term care plan for my back!
Tues, Feb 21st – Nike Training Club – Get Toned – True Condition (advanced level, 45min)
Workout –
2min walking lunges
2min straight leg kicks
1min slide and glide
2min recover
2x{ 2min push ups with feet on medicine ball – just did them on my knees
1min push up to frogger
30sec tuck jumps
2min side lunge
2min single deadlift reverse fly with 5lb weights
1min mountain climbers
30sec tuck jumps
2min sumo squat with lateral raise with 5lb weights
1 min bicycles
30sec recover}
2min push ups with feet on medicine ball – just did them on my knees
1min push up to frogger
30sec tuck jumps
2min side lunge
2min single deadlift reverse fly with 5lb weights
1min mountain climbers
30sec tuck jumps
2min sumo squat with lateral raise with 5lb weights
1min lying quad stretch
1min standing hamstring stretch
1min lower back stretch
And then I did more back exercises and stretching.
Wed, Feb 22nd – Oh my pecks! That was a ton of push-ups yesterday!
Running workout….
15min warm-up – 1mile @8:45, 0.69miles @9:02
4x {5min @8:30, 2min easy} – 1st @ 8:29, 2nd @8:12, 3rd @8:15, 4th @8:19
10min warm-down – 1mile @8:45, 0.14miles @8:50
Total – 5.65miles in 53min. Great workout!
Thurs, Feb 23rd – More Nike Training Club – Get Toned – Total Impact (advanced, 45min)
Workout –
1min slide and glide
1min opposite skips
1min light jog
1min full extensions with 10lb weight
1min V-ups
1min plank on knees
1min Russian twists
30sec knee tucks
30sec alternating froggers
2min pulse lunges
2min plank row to rotation
2min jump wood chop
1min plank row to rotation
2min single leg deadlift arm curl with 5lb weights
2min wide leg deadlifts with 5lb weights
1min kick backs with 5lb weights
30sec 2feet plank side hops
30sec froggers
2min single leg clock squats with 5lb weights
1min single arm plank rows
1min froggers to shoulder press with 5lb weights
1min plank
2min step back lunge with overhead press with 5lb weights
30sec mountain climbers
30sec alternating froggers
2min pulse lunges
2min single leg deadlift dumbbell row with 5lb weights
2min wood chops with 5lb weights
1min plank row to rotation
2min wide leg deadlifts with 5lb weights
1min kick backs
30sec 2feet plank side hops
30sec froggers
1min frogger to shoulder press
2min plank on knees
2min lying quad stretch
Tired!
Fri, Feb 24th – off/rest day
Sat, Feb 25th – Long running day – scheduled was 10miles, the plan was to do 3 x 5k to train for the 5x5k race on April 1st. Since I missed the 15mile run scheduled for last weekend, I thought a good plan for today would be a 9mile run and then 2 x 5k. It turned out to be a 9mile run and a 5k. I was going to do the second 5k, but felt very tired and weak. I ate a fruit-leather after the 9miles and drank some juice. I didn’t have anything after the first 5k – not a good idea. This was great practice for the race – I need to remember to bring my own food. I did take a hot Epsom salt bath and napped for a few hours!
Splits –
Mile 1 – 8:28
Mile 2 – 8:38
Mile 3 – 8:58 (hills!)
0.23miles @8:58
1:57min walk break
1mile @8:49
1mile @8:44
0.24miles @9:02
2:08min walk break
1mile @8:52
1mile @8:49
1mile @8:53
0.31miles @8:55
Total – 9.0miles in 1:21.13
12min pee, eat, drink, and update my ipod break!
5k –
Mile 1 – 8:30
Mile 2 – 8:36
Mile 3 – 8:33
0.1mile @8:49
Total – 3.1miles in 26:30
Total for the day – 12.1miles in 1:47.43 – not to shabby!
Sun, Feb 26th – The plan was to do a Nike Training club workout and a long walk with Molly….
Instead I did 2hrs of yard work and took Molly for a 2.1mile walk.
We are getting a new privacy fence on the right-side of our house and some of the brush needed to be cleared out. Our lawn guys have left it alone to “hide” the ugly fence.
Yes, we have a lawn service! They come every two weeks and it is totally worth it. I have zero interest in mowing the yard or doing any of the regular clearing. G is super busy during the week and the weekends are rest time. He doesn’t want to do it. And have I mentioned that we have ~1/4 acres of yard! Between the two of us, it would take a full day to do what the lawn service does in an hour.
I called out lawn guys to see if they could clear it the next time they come to deal with the yard, but they didn’t return the call. The new fence might be installed as early as this week, so I decided to tackle it myself! I am great at yard clearing!
What have you been up to this past week?
Enjoy!
ELH
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