Last Week’s Workouts

AngelaCross Training, Running, Strength training for runners, winter running, Workouts, Yoga


Last week's workouts |

Last week’s workouts were back to the usual routine, with my usual food, my usual work schedule, and usual day to day life. Sigh.  I love it but I’m already looking forward to the next big think.  Which sadly, isn’t for awhile.  Oh well. Bring on the routine.


After wondering where all the January Joiners were at the gym last week, it looked like today was the day to get started.  It wasn’t crazy busy but there were more new faces than the usual crowd at zero dark thirty.  I really don’t mind a crowded gym.  I’ve been working out a long time so know many variations of exercises.  I can improvise. What I do mind is when people camp out and grab every single DB, med ball or other piece of equipment at one time.  If you want to do a circuit workout with a lot of equipment, a home workout would be a better option.  End rant. 🙂

30 minutes Elliptical, 10 minutes easy, 60 sec hard/60 sec recovery x 8, 4 minutes easy

strength training:

Bench press

Smith press split squats

squat with plate grab and press

banded pull ups

eccentric pull ups

cable SL knee up/row

TRX inverted row

TRX pistol squats

Med ball crunch/toss

Med ball Russian twists

plank/side plank SL balance

Last week's workouts |


5.17 miles, 8:50 avg/pace

I woke up to a thin layer of snow on the ground and more coming down.  Despite our lack of snow so far this year, I’ve been lucky to have two snowy runs in the last week. Kyle and I met up for easy paced miles making our own tracks.  There were a few icy spots but nothing to slick.  There really is something magical about a snow run(see pic at the top).

Later in the day, I went to see my PT who I worked with in the fall for my plantar fasciitis.  The thing with my Achilles is lingering and I wanted him to check it out to see what I should be doing. The good news is that nothing is torn and I caught the thickening early.  Matt said no matter how much rest, foam rolling and stretching I’d do, the thickening wasn’t going to go away.  I needed Graston and ultrasound to break it up.  Yippee!  If you’ve ever had Graston on your Achilles, you know that it’s nothing but pure joy.  Perfect since my word of the year is enJOY, right? Anyway, I’ve noticed a huge difference so hopefully this will be a short time rehab stay.


30 minutes ARC Trainer, 10 minutes easy, 1 min hard, 1 min recovery x 10

strength training:

DB bench press

Reverse lunge w/ DB shoulder press

Barbell hip thrusters

Barbell reverse grip rows

Banded pull ups

Eccentric pull ups

SL KB deadlifts

SL side lunge to balance w/ KB

Bench step ups w/ bicep curl

Plank/side plank to SL balance

Last week's workouts |


5 miles, 8:38 avg/pace

Remember 10 years ago when you would never meet up with people you met on the internet?  Funny how times change.  Thanks to the power of social media, I met up with another new running friend for the first time.  Kevin and I have known each other for a bit but I just recently met Jen. Of course, even though we “met” through social media, we have so many mutual friends that I’m sure we would have connected at some point anyway.  It’s a small world after all. 🙂

Morning Flow Yoga @ Bending Bodhi

Last week's workouts |


Hip Hop Yoga @ Bending Bodhi

A live DJ spinning all the best tracks (hello Tupac!) while we do 10,000 Chaturanga push ups?  Yes, PLEASE!  We sweated, we danced and had a blast.  I love when Bending Bodhi puts on this class.

Last week's workouts |


10 mile run, 8:43 avg/pace, 430 ft elev gain

With a temperature of 8 degrees and a real feel of -4, I’m so glad I had company on this run. Seven of us met up for a fun run in the sun.  Thankfully, there was sun – That made a huge difference on the warmth factor.  I actually think I over dressed because I was too warm for at least most of the run.  A portion of my Balaclava that was on my neck froze.  At one point I started to question if there was a hidden chin strap on it.  Nope, it was just frozen solid.

Last week's workouts |

And FYI – I really, really did not plan to run 10 miles.  Originally it was 8 miles but then when the planned route goes over…opps.  The good news is that there’s no change in my Achilles status.  Just don’t tell my PT how far I ran!


Rest day!

Originally it was supposed to be a ski/snowboard day but Lukas came down with a stomach bug Friday evening and still wasn’t feeling the greatest on Sunday.  So Avery and Ron went to the mountain while Lukas and I stayed home.  I made the mistake of watching a few episodes of Tidying Up with Marie Kondo.  It turns out that ALL of my workout/running clothes give me joy.  And now with her nifty folding technique, I have more room in my drawers.  Time to go shopping!  Hahaha!

How was your week in workouts?

Linking up with Hoho and Wendy for the weekly workout wrap up.

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