Weekly Workout Recap March 4-March 10
Now that I am back to training for a race (Wallis Sands Half Marathon) I am going to be getting back to sharing weekly workout recaps so that you can follow along and see what I am doing. I find that it can be helpful to see what other people are doing for their own training when I am training for something too.
Since I often have my kids solo on the weekends I often need to shift my long run to Mondays so that I don’t have to do it on the treadmill. Don’t get me wrong I don’t mind the treadmill (once even ran a 20 miler) but it is preferable to do long runs outside if at all possible and even better if the long run can be with a friend. This Monday I got lucky and my friend Lily had a long run too so we hit the road for an hour an a half loop run. We ended up with 9.8 miles (9:22 min/mile pace) on a nice snowy long run. The first 2 miles of the run was a giant hill that went on forever. We slogged on and definitely earned the pretty views and the downhill reward on the other side.
Wednesdays are typically a CrossFit day for me. I love the coach Alaina who leads the class. She is empowering, strong, and knowledgeable but not intimidating. The class consisted of wall balls, ring dips, and deadlifts and then we finished off with bench press and dumbell rows.
Thursday-Easy Treadmill Run
I had a bike trainer ride scheduled but didn’t have my bike set up so I did an easy 30 minute treadmill run.
Friday was Fartlek run fun. It’s been awhile since I’ve done one of these. Here is the scoop: dynamic w/u, 15 min easy w/u, 16 mins as 1:00 “on”, 1:00 “off”, 5 mins easy, 10 mins as 1:00 “on”, 1:00 “off”, easy run to conclude. This was a solid workout. For the minute on I dropped my pace to around 7:40-7:45 min/mile pace. I love how nice and sweaty you get from this kind of workout.
This CrossFit class consisted of two rounds of work. The first round was a 12 minute AMRAP (as many rounds as possible) of 20 calorie row, 12 alternating dumbell snatch, and handstand holds with rest built in done in teams of three. The second round of work was a 12 minute AMRAP with 20 calories on the Assault Bike, 12 alternating dumbell press, overhead plate hold and rest built in. This was definitely a shoulder heavy workout!
Easy 45 minute base run. I did this workout on the treadmill as I was at home with my kids.
What was your favorite workout last week?