It’s the most RUNderful time of the year!

I tried to take things down a notch in last week’s workouts.  I meant to do that immediately after the Seacoast Half in early November, but plans with friends kind of took over.

This week I stuck to the lower mileage plan and still had a great week of running and cross training.

Monday

30 minutes ARC trainer

strength training:

bench press

cable flys

squat with weight plate press

eccentric pull ups

banded pull ups

Cable row with reverse lunge

single leg deadlift to bench step up

renegade rows

Tuesday

Morning Flow Yoga

4 mile run, 9:02 avg pace

It’s hard to believe that one week ago I ran in a snowstorm and today’s run was in a torrential downpour of rain.  With the snow melt and the mega amounts of rain, the streets looked more like rivers than roads. All of our lovely snow is gone now.  Boooo!

Wednesday

15 minutes Elliptical

15 minutes Stepmill w/ 30 sec speed intervals, 60 sec recovery x 10

strength training:

Lat pull down

Pulley seated row

DB bench press

DB tri ext

Barbell hip thrusters

Barbell squat w/ bench booty touch

Bear crawl DB rows

DB overheard press with marching knees

Half kneeling rope rotation

 

 

Thursday

Morning Flow Yoga

5 mile run, 8:54 avg/pace

I met Kyle and Kailey for a dark and windy run.  Within steps of starting the run, I found a wallet on the sidewalk.  Being good peeps, we made a U-turn to drop the wallet off at the police station.  Silly me forgot to leave my name to collect the reward for finding it.  Damn.

Old pic of us running in daylight hours because I forgot to snap a pic of all three of us before we split ways.

Friday

Mini Band Glute Workout:

Lying hip flexor

Bridge with abductor

Clamshell

Fire hydrant

Donkey kick

Plank with toe tap

3.6 mile run, 8:36 avg/pace

I opted for a basement workout so I could sneak in a run before work.  I gave myself 30 minutes to do whatever pace I wanted.

 

Saturday

8.2 miles, 8:48 avg/pace, 309 ft elev gain

Long run for the week with Kyle.  We spontaneously decided to do a portion of the Community Trail since Kyle had never been on that part.  I was expecting it to be mostly mud and ice but for the most part it was hard packed dirt with a few sketchy snow/ice sections.  I wish we had opted for all trails!  We even managed a negative split run!  That’s what happens when you start talking politics and the run rage kicks in.  Lol!

Sunday

Rest day!

My original plan was to have a rest day on Saturday but Kyle couldn’t run Sunday morning.  No biggie!  I’m glad it worked out that way because Sunday was a complete wash out.  So much rain!  For all of you who say you like running in the rain, I don’t get it.  When it’s in the 30s and coming down hard, it’s miserable.

How was your week in workouts?

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

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