Workout update

More workout updates….

Sun, April 15^th – Easy day - Morning walk with Molly – 3.11miles and AABS – 120 sit-ups and 26 push-ups.

Mon, April 16^th – Easy 3.1mile run in 27:45.  I felt good and my foot didn’t hurt too much.

Splits –

Mile 1 – 8:56

Mile 2 – 8:56

Mile 3 – 8:57

0.1miles @8:47

Talk about consistent!

Cool-down with AABS – 120 sit-ups and 26 push-ups.

Tues, April 17^th – Feeling tired, so I slept in and took Molly for a 2.0mile walk and AABS – 130 sit-ups and 28 push-ups.

Wed, April 18^th – Nike Training Club! (because it was raining and I don’t like running in the rain.)

Get Strong – Advanced – Endurance Master – 45min

2min light jog

1min back pedal

1min straight leg kicks

2min recover

3 x{30sec sumo squat with press

30sec side lunge

30sec wood chops

30sec mountain climbers

1min plank

1min deadlift

1min recover}

3x{30sec burpee to shoulder press

30sec squat arm curls

1min alternating forward lunge to shoulder press

30sec tuck jumps

30sec split jumps – just lunges

1min plank row – just plank

1min recover}

1min side plank

1min Russian twists

1min toe touches

1min lower back stretch

2min standing hamstring stretch

2min pretzel stretch

And AABS – 130 sit-ups and 28 push-ups.

It was nice in the afternoon, so I took Molly for a 2.0mile walk after work.

Thurs, April 19^th – Lazy, lazy morning.  Lacking in motivation to run on my hurt foot, so I slept in and did AABS in the evening – 130 sit-ups and 28 push-ups.

Fri, April 20^th – Nike Training Club!

Get Strong – Advanced – Challenger – 45min

2min light jog

1min high knee runs

1min plank

1min full extensions

30sec mountain climbers

1min V-ups

1min side plank crunches

1min 90-degree abs

4x{1min wood chops

1min frogger to shoulder press

1min plank

1min squat rotation

1min alternating step back lunge row

1min plank

1min deadlift with alternating rows

1min side plank reverse fly}

1min 90-degress abs

30sec V-ups

1min pretzel stretch

2min pigeon stretch

And some AABS – 140 sit-ups and 30 push-ups!  Really starting to like doing push-ups on a daily basis.

Sat, April 21^st – Run Day!  No excuses.  The plan in my head was 6miles.  I ended up doing a pretty pathetic 10k and my foot was killing me.  Felt it all weekend!  My cortisone shot appointment is May 4^th!!  G offered to take me to the appointment.  I really can’t wait!

Splits –

Mile 1 – 9:00

Mile 2 – 9:02

0.3miles @8:57

1:10min walk break – picking a hilly neighborhood probably wasn’t the best idea!

0.26miles @8:49

1:11min walk break – really not a good idea!

0.86miles @9:20

1:38min walk break – voice in my head saying “head home!”  But I am stubborn (sometimes!)

1mile @9:25

0.37miles @9:12

1mile @9:34

0.2miles @8:54

Did you get all that?

Total – 6.2miles in 59:18 with an average pace of 9:34. 

Definitely not my best run….I think I am going to stick to ~3miles.  Since my next race isn’t until July, there isn’t any point in killing my foot!

Sun, April 22^nd – Nice long walk with Molly in the morning – 3.59miles, followed by AABS – 140 sit-ups and 30 push-ups.

Mon, April 23^rd – Nike Training Club!  I was going to run, but my foot has been killing me all weekend.

Get Focused – Butt Buster – 15min

3x {1min hip lifts

1min cross back lunge

30sec split jumps – just did lunges

1min side lunge with rotation

1min modified side plank leg lift

30sec recover}

Get Focused – Ab Burner – 15min

3x {1min toe touches

1min Russian twists

30sec plank

1min modified side plank

1min crazy Ivans

30sec recovery}

AABS – 140 sit-ups and 30 push-ups and a 2.0mile walk with Molly when I got home!  

I start a new bootcamp on Tuesday.  It should be fun!

What have you been up to??

Enjoy!

ELH