Some poor eating habits over the past week coupled with no Metabolic Effect weights circuits have left me feeling and looking bloated around the middle. So, I had planned to run twice today: once at 5:15 a.m. and once during my lunch break with co-workers. But I decided I needed a weights workout more, and so I did that before work this morning.
Here’s my workout:
The goal: Do 8 reps of four hybrid moves with heavy dumbbells, and do as many intervals as possible (resting when your heart rate gets too high) in 20 minutes with the goal of getting up to at least 5 intervals. Then, do 5 minutes AMRAP of two moves.
I used 15# dumbbells. I’d been using 20#s, but sine I took a week off, I wasn’t sure I could lift 20s. The 15s were too easy, so I guess I need to go back up to 20. Sometimes, though, it does depend on the move. For example, side arm raises are super wimpy and I have to use 12s.
What I did:
- 8 lunges with a row
- 8 chest presses with a crunch
- 8 rows with a tricep extension while in a static squat
- 8 squat, bicep curl, shoulder press
- AMRAP: bicep curls (used the 15# DBs because I forgot to bring 8s downstairs—you are supposed to use half the weight) to failure; tricep dips to failure.
A couple of dudes at work have been running, and they didn’t care if I came along, so this is the second time I have gone running with them. They are just sort of starting out, so the runs are nice and easy. Conversational running. Last week, we went on Wednesday and it was dumping rain. This week, it was almost 80 degrees without a cloud in the sky.
I’m learning to take miles where I can get them. Not every run has to be a specific workout.
Lately, I’ve been doing my running strength routine after each run. I don’t have time when I run at work, so I did it this evening. It’s a routine from Coach Jay Johnson. Here’s what I’ve been doing:
This is Week 2, Day 1 –
20 sec prone (plank)
20 sec lateral (plank)
20 sec supine (plank)
20 sec lateral (plank) other side
Clamshells x 10 each side
Lateral leg raise x 4 (neutral toe, toe in, toe out) each side
Donkey kicks x 10 each side
Donkey whips x 5 each side
Knee circle forward x 10, Knee circle backward x 10 each side
Hurdle Trail Leg forward x 10, Hurdle trail leg backward x 10 each side
Lateral leg swing x 10 (keep hips and shoulders quiet), Linear Leg Swing x 10 bent knee each side
Me and my son met a friend and her kids for a hike through the trails around here. We walked pretty slow, going at the kids place, the entire time…until we came to a hill and they sprinted up it. Kids are weird. 😉
Here’s the plan for the rest of the week:
Tomorrow’s workout: As long as I get 7 hours sleep, I will get up and have a run before work. God willing! Hopefully, I will have enough time to do my strength workout afterward. If not, I will do it either during my lunch break or after work.
Thursday: Full body strength workout from Rob Krar before work. Easy run during lunch.
Friday: Metabolic Effect circuit; maybe some light running.
Saturday: I might be running a 5-mile trail race on Saturday. Haven’t decided.
Sunday: Easy, short run for recovery or no run depending on how I feel. Or a long run if I don’t run Saturday.
I’m trying to get used to doing morning workouts again since my work schedule will change in about a month. Once school starts, I will be the one getting the kid up and ready for school and to the bus stop before I leave for work.
I will then be able to get up a little later than I get up now to work out before I start the day. But I need to make getting up and exercising a habit again since I’ve been doing my workouts in the afternoon for almost a year now! Definitely going to be an adjustment!
Since I have accepted that I really am passionate about running, it makes it easier to get up and do it. I get to run. I get to exercise. I am lucky to have an employer that is letting me shift my hours around. I am blessed with this life.