Weekly Workout Recap March 18-24
Hello and welcome to spring! The official start of spring came with a lovely snowstorm here in New Hampshire so here’s hoping that is the last of it for a long time. I am ready for spring! Most of my running this week was on the treadmill (boo!) due to the weather and also based on days when I have the kids at home with me. Here is a rundown of my workouts from the week!
Monday the CrossFit session was a killer shoulder workout. We did 5 rounds of 5 strict pull ups, 30 second handstand holds, and 10 alternatingd umbbell press. Then we did 7 rounds of jump roping (30), lunges with 10 overhead dumbbell hold (single arm), then 10 push press and finished off with 100 sit ups. What a workout!
Tuesday-Base Run 45 minutes
On Tuesday I did some easy base run mileage on the treadmill. It is always nice to shake out the legs on these easy runs.
Another killer class. We did 4 rounds of back squats with increasingly heavier weights. We followed this up with dead lifts and lateral burpees over the bar. There were 6 rounds of dead lifts in all with increasing weight. I definitely had some DOMS (Delayed Onset Muscle Soreness) going on later in the week from all of the squats.
I had yoga on the schedule but sadly couldn’t fit it in.
Friday-Threshold Run 50 minutes
I woke up to a lot of snow on Friday morning with more continuing to fall so I took my run to the treadmill. Where is the spring running? Here is the rundown for what this workout looked like:
15 min gradual w/u
3 x 6:00 @ threshold pace (comfortably hard, approx. 10k pace), 4:00 easy recovery
easy run to conclude, stretch
I am working on being better at the dynamic warm up portion of my run as well as stretching when I am finished. I oftne neglect this part of the run even though it’s just as important as the running itself.
I felt strong on this run however would have much preferred to do this on the road. I was sweating buckets when I was finished.
At CrossFit on Saturday I found my 1 rep max for bench press which is 95 pounds! We also did a workout called “the Chief” which was a series of power cleans, push-ups, and air squats. This workout kicked my ass!
Sunday-Endurance Run with Pick-ups 1:15
I went skiing with the kids for most of the day and it was a glorious 50 degrees. Then I still needed to get in my run and since this is my weekend with the kids I cranked this one out on the treadmill although I would have preferred to be on the roads!
Here is the run down on this workout:
10 min gradual w/u
Settle into a comfortable/aerobic effort (~ marathon pace). Add in 1:00 pick-ups to half marathon pace every 10 minutes to vary pacing and effort.
So that’s the latest rundown of my half marathon training from last week!