Last week’s workouts didn’t involve a heat wave but I brought the heat with upping the intensity of my workouts. With my Achilles feeling SO much better, I’m gradually increasing the intensity to prepare for spring, summer and fall races. Last week opened up the lottery for the Mount Washington Road Race. I put my name in but if I don’t get picked, I’ve got lots of other options for some crazy, mountain fun.
Monday
When I go to the gym, I’m not there to socialize. I only have a short amount of time so I’m all business – earbuds in and moving quickly from one exercise to the next. I rarely talk to anyone even though most of the early morning crowd are regulars like me. I met a fellow early bird on Sunday at my running club’s membership expo. She told me that I look “so different with make-up on”. Is that a compliment or should I be offended? Lol!
32 minutes stepmill ladder workout
DB bench press
DB pull over
Eccentric pull ups
Banded pull ups
Med ball slams
SL deadlift with DB press
mountain legs:
barbell squat (20 reps)
side lunge touch w/ balance (10/side)
barbell squat (15)
reverse lunge to SL stand (10/side)
barbell squat (12)
walking lunge w/ med ball Russian twist (10/side)
barbell squat (10)
speed skaters (10/side)
barbell squat (8)
bench split squat (10/side)
Tuesday
Morning Flow Yoga @ Bending Bodhi
60 minute run, 7 miles, 8:41 avg pace
After running 1 minute pick ups last week, I wanted to test the waters a little more by increasing the time to 2 minutes. Why does 2 minutes seem so short on paper but when you are actually running it’s SO LONG? And then the 3 minute recovery is gone in a flash? That’s just not right. I squeezed in this workout in the afternoon before the snow started to fly. Thankfully, this brown, frozen dirt is now covered in snow. It’s still winter so let’s keep the snow a little longer please.
Wednesday
I woke up to freezing rain on top of the 6 inches of snow we received over night. Rather than mess with possibly treacherous roads, I opted for a basement workout.
15 minutes recumbent bike
dynamic warm up/mobility
40 sec work, 20 sec rest x 4 of the following:
alternating single arm KB swing with lateral lunge
KB swing to curtsy lunge
push up to bear crawl row
skiers
glute bridge DB pull over
DB weighted single leg jackknife
Thursday
Morning Flow Yoga @ Bending Bodhi
50 minute run, 5.44 miles, 9:11 avg pace
The snow/freezing rain from Tuesday night/Wednesday morning, along with melting during the day resulted in some slick conditions for Thursday’s run. The roads were fine but the sidewalks were treacherous. I’m amazed that Kyle, Charles or I didn’t fall during the run. Ironically, I did wipe out while walking home from dropping my kids off at school. I’m glad I could provide some entertainment for the drop off line.
Friday
30 minute run, 3.4 miles, 9:01 avg pace
Strength training:
Cable flys
Pulley skiers
Eccentric pull ups
Banded pull ups
Bench step ups w/ KB press
SL KB deadlift
Renegade KB rows
Overhead DB march w/ high knees
Med ball slams
I had a short window of time after the gym to squeeze in a 30 minute run. I made the most of it by tackling a series of 4 hilly streets that run parallel to each other. It’s amazing how much easier the hills feel compared to two weeks ago. Noticed I said easier, not easy. They’ll never be easy. Lol!
Saturday
Rest day!
Welcome the newest member of our family, Max! He’s a two year old yellow lab that we got from a rescue in Texas. He’s the biggest love bug! I think I’ll have an excellent running buddy on the roads and trails but first we need to work on his leash skills. He is SO strong and full of energy. The boy needs to run! 
Sunday
8 mile run, 8:51 avg pace
Kyle and I didn’t intend for this to be a faster pace run but we got on the subject of politics again. That always makes our legs speed up! Lol! There were a few treacherous icy spots that slowed us down. I’m so over ice. It was a gorgeous sunny morning with good conversation and happy miles – Sunday Funday indeed.
How was your week in workouts?
Linking up with Hoho and Wendy for the weekly workout wrap up.
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