Last week’s workouts

Monday

40 minutes Elliptical with 60 sec hard, 60 sec recovery x 8

Strength training:

Cable flys

Half kneeling cable rotation

Lat pull down

Reverse lunge with cable row

Banded pull ups

Eccentric pull ups

Hip thrusters

Side bench step ups

Tuesday

5 mile run, 9:03 avg pace

My plan was to do a progressive run but that changed when I realized my hip flexor was not having it.  Remember Sunday how I ran 13 and then I played striker in the Parents vs Kids soccer game?  I think I aggravated it then.  I do know that I was hurting from the game.  My shins are covered in bruises from getting kicked.  Should have worn shin guards!

Instead of fighting it, I kept things easy pace and enjoyed the lovely fall day.

Morning Flow Yoga @ Bending Bodhi

Wednesday

40 minutes Stepmill with 60 sec speed intervals, 90 sec recovery x 6

Strength training:

TRX suspended push ups

TRX mountain climbers/X out

TRX single arm pull and reach

Banded pull ups

Single leg deadlift to bench step up

Plank rows

Back squat with bench taps

Thursday

5.14 mile run, 8:38 avg pace

When I woke up, I checked my weather app to see the temp.  It said 40 degrees with a real feel of 34.  I grabbed a wind breaker vest for an extra layer at the last minute.  When I stepped outside, I realized my weather app is a liar.  It was hot (ok, probably 45 degrees) and felt almost humid.  Within a 1/4 mile I was too hot so I ditched the vest and felt so much better.

The plan was for 2:00 minutes @comfortably hard pace/2:00 recovery x 6.  I think we ended up doing 5 because we ran a little longer than 2 minutes when a suspicious truck seemed to be following us (it wasn’t).  Of course, that interval was way faster than comfortably hard with the adrenaline pumping.

Our new motto is – Run like a Ford Ranger is chasing you!

Morning Flow Yoga @ Bending Bodhi

I think the camera went off right when I was saying “I’m blinded by the flash!”

Friday

40 minute Bike

Strength training:

inch worm push ups

bosu squats

bosu single leg deadlift

bosu knee to elbow planks

monster walks

bear crawls with loop band

Saturday

rest day!

Sunday

9 mile run, 9:03 avg/pace, 476 ft elev gain

Thank you, Daylight Savings Time, for making 7 a.m. no longer dark…at least for now.  We were a running crew of 4 for a long run – Andrea, Kyle and her husband, Josh.  It’s funny that Andrea and I have tons of mutual friends (and follow each other on social media) but this was the first time we’ve ever really talked and the first time we’ve run together. Social media does has some really positive qualities!

I’m so thankful for the connections I’ve found.  I can honestly say that 99% of my running friends are ones I’ve met through my blog or social media.  I love it!

After our run, I ate, showered and then parked myself in front of the TV to watch the New York City Marathon.  Did you watch?  What a race!!  It almost makes me want to sign up for a road marathon…almost.  Lol!

How was your week in workouts?

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

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