Last week’s workouts had minimal running.
As I mentioned on Wednesday, my right Achilles started to feel different. When I say feel different, I don’t mean hurting or pinching or any other horrible feeling that can come with Achilles tendonitis. When I was putting lotion on my feet, I noticed that my right Achilles felt puffy compared to the left. After having my boss (who’s a PT) look at it, he said it felt normal but only that it was a little puffy compared to the other. Per his advice I followed the RICE protocol for a few days and did not run. By Wednesday the puffiness was reduced but not entirely gone.
Even though I don’t have pain, I’m still being extra cautious. I don’t want an Achilles issue to put a damper on my 2019 running plans. I’d rather have some down time now rather than later. Hopefully, this will go away and I can continue on with my running plans soon.
Monday
30 minutes Bike
Strength training:
TRX suspended fall out
Reverse lunge w/ DB shoulder press
Reverse grip barbell row
KB swing
DB bench press
TRX mountain climbers
Banded pull ups
Eccentric pull ups
Tuesday
Morning Flow Yoga @ Bending Bodhi Yoga
Wednesday
40 minutes Bike
Strength training:
Cable horizontal chop
Single leg deadlift
Single leg barbell hip thrust
Bench step ups w/ shoulder press
TRX push up
Banded pull up
Eccentric pull up
TRX pike plank
Thursday
5.3 mile run, 8:39 avg/pace
You guys, it was 8 degrees this morning. Eight freakin’ degrees. At first it was tough to get started. But within a mile, I was comfortable. Not hot. Not cold. I would have gladly pushed this run to later in the day but I was meeting Kyle and Charles. Cold and dark mornings require company!
Friday
30 minutes bike
Glute mini band workout:
Lying hip flexor
Bridge with abductor
Clamshell
Fire hydrant
Donkey kick
Plank with toe tap
hip thrusters
Plus these other exercises:
single leg sit to stand
Bosu burpees
Bosu mountain climbers
90 minute Restorative Yoga + Acupuncture @ Bending Bodhi Yoga
The highlight of my week was this lovely class. It’s been a few years since I’ve had accupuncture and I miss it’s calming effects. This class was perfect for clearing the mind and relaxing the body. In Chinese Medicine, winter is associated with the water element and the kidney organ. The acupuncture points used tapped into the water element by strengthening core kidney qi, providing a sense of grounding and helping the body to fight infections and stress. In a nutshell, it was like taking a nap for 90 minutes.
If only this workshop was available every week!
Saturday
3.5 mile trail run, 40 minutes
After sleeping in and procrastinating for a large portion of the morning, I finally got my butt moving. The roads weren’t appealing so I hit the trails for super easy paced miles. After Thursday’s bone chilling temp of 8 degrees, this run was the complete opposite – 48 degrees! I wish I would have worn shorts! The trails were mostly clear of ice except for some spots that made me switch to shuffle/skate mode quickly. I would have loved to had more miles but I ran out of time. But that’s beauty of the off-season. It doesn’t matter how much I run!
Sunday
Rest day!
Cutting back on #running mileage and enjoying the off season! #lastweeksworkouts
Click To Tweet
How was your week in workouts?
Linking up with Hoho and Wendy for the weekly workout wrap up.
The post Last Week’s Workouts appeared first on Happy Fit Mama.