End of February workout review

Mon, Feb 27^th – This was supposed to be a run day, but I had a physical scheduled that included blood work, which required fasting. I can’t run and not eat or drink Gatorade/juice when I am finished. I decided to pass on the running and instead went on a 3.07mile walk with Molly and then did my back exercises/stretching later in the day.

At the physical, I was able to talk to my Dr about my concerns with my back meds and wanting to find a preventative solution. She prescribed me with Meloxicam, a nonsteroidal anti-inflammatory drug. Hopefully it will help! I also had to get a tetanus shot since I couldn’t remember the last time I got one. Ouch!

Tues, Feb 28^th – My arm is sore from the shot. L While it was still dark out I did a wonderful Nike Training Club workout – Get Strong – Gladiator (advanced, 45min).

Workout –

2min light jog

1min straight leg kicks

1min back pedal

1min recover

1min sumo squat with press (5lb weights)

1min Russian twists (10lb weight)

1min squat jumps – just did squats focusing on using my glutes

1min plank walks on knees

1min Russian twists

1min push ups on knees

30sec kick downs

1min plank row on knees (5lb weights)

30sec kick downs

1min dips with legs straight

30sec kick downs

1min sumo squat with press

30sec kick downs

1min cleans – just did deadlifts with 5lb weights

1min sumo squat with press

1min Russian twists

1min dips with legs straight

1min plank walks on knees

1min squat jumps – just did squats

1min Russian twists

1min push ups on knees

30sec kick downs

1min dips with legs straight

30sec kick downs

1min sumo squat with press

30sec kick downs

1min cleans – just did deadlift

1min sumo squat with press

1min Russian twists

1min plank walks on knees

1min squat jumps – just did squats

1min Russian twists

30sec kick downs

1min plank row on knees

30 sec kick downs

1min dips with straight legs

1min sumo squat with press

2min pretzel stretch

2min standing hamstring stretch

1min lower back stretch

In the evening, I went to PT and got beat up! My PT did more dry needling on my back and unlike last time when it felt really good, this just hurt. I was very tight and it was not fun. My poor body is feeling beat up – blood drawn on right arm, shot in left arm, and 4 dry needles on my back. I did get to do the hot electo-stimulation after. Ahh!

Wed, Feb 29^th – Run Run Run day!

10min warm-up – 1mile @9:12, 0.09miles @9:12

3x {10min @8:30

3min easy}

1^st set: 1mile @8:24, 0.19miles @8:18

2^nd set: 1mile @8:19, 0.21miles @8:24

3^rd set: 1mile @8:15, 0.21miles @8:23

10min warm-down – 1mile @8:58, 0.12miles @8:53

My right side was sore from the dry needling, so it took some effort to get started. Once I got going, the run felt great.

I took Molly on a 1mile walk in the evening and did some back stretching while watching the season finale of Top Chef Texas – Team Paul!

Enjoy!

ELH