Workout update

Mon, Feb 6^th – We got up early to take Molly for a 1.7mile walk around the block. Later that afternoon, I had PT and when I got home I decided to do Nike Training Club - Get Strong – Be Explosive, advanced level, 30min.

Workout –

1min straight leg kicks

1min light jog

1min back pedal

1min recover

4 x { 30sec push up to plank row

15sec toe touches

30sec deadlift

15sec toe touches

30sec push ups with feet on medicine ball – just did them on my knees

15sec toe touches

30sec plank row to rotation

15sec toe touches

30sec burpee to shoulder press

15sec toe touches

15sec squats

15sec squat jumps

15sec toe touches

1min recover}

30sec push up to plank row

15sec toe touches

30sec deadlift

2min lying quad stretch

1min lower back stretch

Tues, Feb 7^th – Run day! Once I got home, I did my back exercises/stretching.

60min easy run – 1mile @ 8:52, 1mile @ 9:10, 0.96miles @ 9:03, 1:27min walk break, 1mile @ 8:54, 1mile @9:00

8 x {30sec sprint, 30sec recover}

1^st – 0.08miles @ 6:45

2^nd – 0.07miles @ 7:02

3^rd – 0.07miles @ 6:47

4^th – 0.07miles @ 6:43

5^th – 0.08miles @ 6:08

6^th – 0.07miles @ 6:45

7^th – 0.08miles @ 6:24

8^th – 0.07miles @ 6:56

0.44mile cool down @ 9:09

Total – 6.33miles in 59:27.

Wed, Feb 8^th – AM walk with G and Molly – 2.0miles. PT that night for almost 2 hrs! I don’t have another appointment until the end of the night, so my therapist showed me a bunch of exercises to work on until my next appointment. I am definitely going to keep up with all the work we have been doing to build my core. I hate being in pain!

Thurs, Feb 9^th – Planned run day, but then G got up with me and said he was going to take Molly for a walk. He hardly even volunteers to go for a walk, so I decided to skip the run and walk with them. We did do 2.0miles and after I did a ton of back exercises/stretching and abs.

On another note – we had a great date night at Seasons 52. I love spending time with G!

Fri, Feb 10^th – Planned off/rest day, but I decided I didn’t really have anything to rest from, so I did Nike Training Club – Get Strong, Heartbreaker, advanced level 30min and then more back stuff! I am happy that I found this app. It does have one problem, they should build in ~10sec rest time, so you can transition to the next exercise and equipment without feeling guilty that you are missing part of the workout.

Workout –

2min light jog

2min straight leg kicks

1min back pedal

1min recover

3 x { 30sec shoulder press

30sec squats

30sec push ups with feet on medicine ball – just did them on my knees

30sec kick downs

30sec sumo squats with press

30sec mountain climbers

30sec deadlift

30sec toe touches

1min recover}
2min standing hamstring stretch

2min lying quad stretch

Sat, Feb 11^th – I got home late Friday night after meeting Baby Hagen, so I didn’t get to bed until after midnight and the next morning I needed to be done with my run by 10am, which meant I needed to start by 7:30, which equals a 6:30am wake-up! I decided to push the run to Sunday. So instead, I did Nike Training Club – Get Lean – Adrenaline Hit, advanced level, 45min and more back stuff after.

Workout –

1min back pedal

1min high knee runs

1min walking lunges

2min light jog

2min recover

2 x { 1min squat hold

1min plank row to burpee

30sec tuck jumps

1min mountain climbers

2min single leg deadlift shoulder press

1min Russian twists

1min broad jumps

1min recover

2min 2feet lateral hops distance

1min walk out push up to swivel

20sec split jumps

1min plank walks

1min squat flips with 180 degree turns

2min side plank – my PT said to skip side planks, so I did regular planks.

30sec recover}

1min lower back stretch

2min standing hamstring stretch

2min pretzel stretch

Sun, Feb 12^th – Run day! I am doing a 25k race in April. It is actually 5 x 5k! My training plan had a 10miler scheduled for today, so I decided to do 3 x 5k with an ~10min break in between each 5k. Looking at the race information, I should get about 20min between each 5k, so my runs today seem like a great idea.

Splits –

1^st – 8:52, 8:38, 8:35, 0.1miles @ 8:22 – 26:57

2^nd – 8:38, 8:32, 8:29, 0.1miles @ 8:07 – 26:29

3^rd – 8:38, 8:28: 8:20, 0.1miles @ 8:39 – 26:20

I am happy with this and felt good. I did take Molly on a 0.5mile cool down walk.

On another note it was 20deg when I started and 25 when I was finished! Tonight, back exercises/stretching!

Enjoy!

ELH