Last week’s workouts were kept on the lighter side as this week begins my training plan for Mount Washington and Loon Mountain races. It’s been a long time since I followed an actual training plan so I’m excited to get back into it. I’m even more excited because I finally hired a coach. Yes, that’s right a coach! I’m going to need all the guidance so I don’t break myself going after my goals for those two races and a 50k in the fall. More on my coach next week!
Monday
I woke up to quite a bit of snow so rather than truck it to the gym, I hit the basement.
30 minutes bike to warm up
Push up + plank reach w/ med ball
Alternating lateral lunges w/ kb row
Overhead lateral step up w/ KB
Total body roll up + jump w/ med ball
KB windmill
DB duck walks (so much harder than you think!)
DB kneel to squat
Split stance KB pass throughs
Tuesday
Treadmill hill climb, 4 miles
With two mountain races on my schedule, hill climbs are necessary. Since I had to get this workout done in the early morning, the treadmill won. I only have two complaints about the treadmill – I’m not outside and I sweat a ridiculously large amount on it.
1 mile w/u @ 3%, 0.5 mile @ 12%, 0.5 mile @ 7%, 0.5 mile @ 15%, 0.5 mile @ 7%, 0.5 mile @ 12%, 0.5 mile c/d @ 1%
Morning Flow Yoga @ Bending Bodhi Yoga
Wednesday
15 minutes Elliptical
20 minutes Stepmill
strength training:
DB bench press
DB pull over
Banded pull ups
Scapula retraction
Eccentric pull ups
Med ball slams
Thursday
5 mile run, 8:48 avg pace, 297 ft elev gain
Spring is not here yet! Kyle, Charles and I enjoyed a frosty face run with a temperature of 0 degrees and real feel of -7. The first 1/2 mile was a tad cold but overall it wasn’t so bad. I think my body has just gone numb.
Morning Flow Yoga @ Bending Bodhi Yoga
Friday
Rest day!
Saturday
7 mile run, 9:00 avg pace, 493 ft elev gain
The sun was shining and the temps were perfect for a late winter run. The purpose of this run was to seek out the hills around town. Clearly, I found them.
Sunday
45 minute run, 8:56 avg pace, 276 ft elev gain
Despite the time change, I actually slept in today. But because I slept in, I had a short window to run before Ron had to be somewhere. I’m kind of glad I got out when I did because the snow started coming down fast about an hour later. And then it turned to rain. Yuck.
FYI – I started my run with a regular pony and ended up with a side pony. I think I need to tighten my ponytail. 
Linking up with the Weekly Run Down.
How was your week in workouts?
The post Last Week’s Workouts appeared first on Happy Fit Mama.