Lots of things happening that I should be writing about, but last week I was in a writing funk so I didn’t get to share some of my funny yoga experiences, fun work events, carrot cake recipes, etc. They’re coming; I promise, because they were just too good to not share. So here is last week’s fitness recap. I was an emotional mess; but instead of seeking out mashed potatoes and chocolate cookies, I took my frustrations out at the gym and on the trails. It’s amazing what a good run will do for the mind!
Monday: I made it out for an easy 5 miler in 42:28 (8:28 pace) for Laura at Mommy Run Fast’s 5 by the 5th. I saw some deer along the way. I always enjoy a good wildlife encounter, especially when it doesn’t include a bear.
There were probably 10 deer in all!
Tuesday: Long but fun day at work! No workout. Thought about hitting up the gym afterwards, but opted to eat dinner and have a beer with the hubs and The Bear, instead. Rest day.
This is my buddy from work, Tony who is a sub 3:00 marathoner. We nerd it up and talk all run geek when we are around each other. People hate us.
Wednesday: Settled in for a comfortable pace for a 6 miler in 47:56 (7:59 pace). Ran with Stella. Felt easy. I like that the easy pace is creeping down from an 8:20 to an 8:00. I followed that with a fun little strength routine that I did at home.
- 2 x10 Bridges
- 2 x 10 Lunges (forward, side, backward) w/ 8 lbs
- 10 pushups / 20 tricep dips / 30 bicep curls / 40 sec plank hold
- 50 mountain climbers
- 40 sec plank holds / 30 bicep curls / 20 tricep dips / 10 push ups
You can checkout that workout HERE.
Thursday: I didn’t have a lot of time so I pushed my pace while I was out there and got a little uncomfortable. It was what I needed at that moment. Nothing like burning off a frustrating day. 3 miles in 21:23 (7:07 pace). I think I can get that sub 7:00 soon if I keep working at it. Creepy sky- snow must be moving in.
jogging through my neighborhood path
Friday: I went to a Hot Vinyasa class at Lifetime Fitness Center in the morning. It was really great. We did a lot of hip openers (great, yet painful for stiff runners). The instructor also led us through a flow to prep us for Crooked Crow. Super fun! I must show you soon. That afternoon Stella Nutella and I went for a quick 4.02 miler in 29:25 minutes (7:12 pace). We all went bowling that night for a friend’s birthday.
Noah got a big kick out of bowling. Jim and I both let him have a turn watching it roll down the gutter.
Saturday: Nina and I met up to run Wildcat Mountain but it was closed so we improvised throughout the trails (read: slipped all over the place) and made our way up to Daniel’s Park to see the buffalo. I was pretty sore from Friday’s workout so I was happy to take it slow. 10.01 miles in 1:36:00 (9:35 pace)
Sunday: I had planned on going for an easy 4-5 mile jog but really wasn’t in the mood so Jim and I hit the gym for a strength workout that morning. Mine looked like this.
- 3×10 Step Ups w/ 5lb
- 3×10 Push Ups (slow)
- 3×10 Bicycles (slow)
- 3×10 Ball Ham Curls
- 3×10 Hammer Curls
- 3×10 Side Plank Twists
- 2 x30 sec Crow Holds
- 10 minutes on Row Machine
That evening I attended my Hot Power Fusion Candlelight class. It is such a nice way to end the week.
I ended the week with just 28 miles, but I’m fine with that. My 50K training starts the first week of March so I’m enjoying the flexibility of my workouts and a laid back approach.
My upcoming week looks like an awesome one!
- Run easy when I feel like it; push the pace when I can
- Tuesday night Jog-n-Grog at Wash Park with my Purple Cobra teammates
- Wednesday happy hour for Jim’s work. Anyone up for babysitting?
- Yoga and Strength Workouts sprinkled in when I can
- Snowman Stampede 10 Miler this Saturday
Did I mention I’m going dairy free? Wish me luck!
Related articles
- At Home Circuit Workout (smartfitchicks.wordpress.com)
- Fitness Recap: Now That’s More Like It (kandjcolorado.wordpress.com)
Great week all the way around…hopefully nothing too crazy emotionally but here is to serenity? Oh and stop with the sub 7 talk, I have no doubt in my mind that you can DESTROY a sub 20 5k…you just need a race and some competition.
You’re right. I think I just need to sign up for a 5K and see what happens. Could be fun!!
I just had a run this morning where 8 minute pace felt easy, too. Love that! You got in some speedy runs, lady! I agree with Dominick… sign up for another 5k before the 50k training starts!