I cannot tell a lie. I did not do yoga on Sunday. I made it a complete and total rest day. #dontjudgeme
Oh, except for when I was finally able to get my dog out for a walk! It was still really cold but she was going stir crazy with cabin fever and I wanted to check out the roads. They’re still a mess so I may not be able to get outside and run again until Thursday. Black ice is no bueno!
It was back to the Y and the treadmill for me today. Had an easy 5 miles on the schedule and I followed that up with strength training.
You know what’s weird? My Garmin tracked me as running faster than the speed was set on the ‘mill. Odd, right? The treadmills at my Y are not the most up-to-date machines so I’m guessing they may read a little off but the disparity is much more noticeable when I push the incline up. I only ran at incline level 1 and the speed was set at 6.4, which is supposed to be 9:22/mile!! What the heck, yo? Last week, for my long run, I had the incline at .5 and the ‘mill and my watch were closer but still a little off. I can’t wait for the snow to melt so I can get back out on the roads.
Strength training was sumo squats, bent over rotating row, lateral step-ups, thrusters, push-ups, and front-back lunges. I’d been using dumbbells but I found a corner at the Y that actually had some (kind of light) barbells and I took that spot over. Yep. That was actually awesome.
It was still a little icy and while I probably could have run outside, I opted for the treadmill again just to be safe. I was supposed to pick up the pace each mile on this run and I didn’t want to take my chances with patches of black ice.
Treadmills are funny things and they don’t always sync well with my Garmin. I blame the treadmills because they are old. Kept the incline at .5 and my times were mostly okay until mile 3 when treadmill pace said 8:49/mile but my watch didn’t agree. Then, final mile on treadmill before cool down was 8:29/mile but I guess my watch was making up for lost time. LOL
Followed that up with a core workout that made me cry a little. The bad thing about working out at the Y is you really shouldn’t cuss while you’re working out. It’s kinda frowned upon. haha
Cycle class day!!! I’ve been doing the cycle class first and then heading into the gym for my strength workout but I think I’m going to mix it up next week. Today’s class was endurance + 2 hills – got 22.5 miles in! – and my legs were TOAST by the time I got to strength.
Strength was 15 deadlifts (I use 2 50# dumbbells for these), 15 single arm overhead press (15# dumbbell) and 15 walking lunges (2 x 15# dumbbells), rest 30 seconds and lather, rinse, repeat 3 times. Then 4 rounds of DB chest press (2×20#), heartbeat squats (used a 20# dumbbell) and reverse flys (2×15#) with a 60 second rest between rounds.
Mixed intervals today and I RAN OUTSIDE!!!
I have to be honest, though. It’s been a hot minute since I’ve worked out 4 days in a row and I was NOT feeling it this morning. I was tired, I didn’t want to get out of bed, I took my time getting out the door (even though I was stoked about being outside! smdh. lol), and I complained the whole morning. Good grief. haha
Workout was 5 minute warm up, then 30 seconds strong effort, 30 second easy, 60 second strong, 60 second easy, 90 second strong, 90 second easy, and repeat for 45 minutes, then 5 minute cool down. The 30 second intervals weren’t too bad and the 60 second intervals were okay but those 90 second intervals, especially near the end when my legs felt like they were lead weights, were so hard! I’m actually surprised I had all of that in me.
Except, I didn’t really rest. LOL. I mean, I did but I also did 2 Gixo classes – one core and one cardio – and, of course, I walked my dog. PS. that cardio class? OOOF!
Also grabbed some sushi and got a haircut. Woo!
Long run day! I had 8 on my schedule but the group was running at a park that had a 5 mile loop. I figured I would play it by ear as to whether or not I did the full 10 miles or did an out and back on that second loop and stuck to 8. I checked with my coach first and she said to not overreach and to listen to my body. I ended up doing the full 10!! Except, my garmin thinks I only did 9.75. haha. Seriously, the loop has professional mile markers and they’re planning a marathon there in the Fall so ……
So, besides the fact that this was my longest run since June 2016, this run was also pretty miserable. It was 58 at the start and dropped probably 10-12 degrees while I was out there. I forgot my gloves. (rookie move! *sad face*). We got rained on. It was so cold!!
All that being said, this run was FANTASTIC!!! This was my 2nd run with the group and I got to meet and run with some new people! A few stayed and ran another loop after I left. Those brave souls. The temperature only continued to drop.
Rest day. Which I definitely need but I’m doing yoga today because I definitely also need that. And more foam rolling. LOTS more foam rolling.
Next week is a deload week (YAY!) and then I’ll start a new cycle. Looking forward to what’s coming in that new cycle! As for next week, there are hill repeats in my future. Good times. 😉