Invictus

4 easy miles to start 2013!

Abs:

2 x 25:

Swiss ball crunch

Swiss ball side crunch (each side)

Swiss ball leg levers (switch ball between legs and hands)

Biceps & Back Quickie:

Superset:

3 x 12 Renegade row (DB)

3 x 12 Bicep curls (DB)

Superset:

3 x 12 Romanian deadlift with bent-over row (DB)

3 x 12 Concentration bicep curls (DB)

I didn't party too hard last night, but I did play another great game of Bang! with a full cast and learned how to play Ricochet Robots--a new favorite of mine! Eating hasn't been going too well for me lately--not a good schedule, not enough calories each day, not enough of a balance of calories each day... 

Ran from my house to the local park and back. Felt good.

Lifted shoulders and abs later.

3x12 DB press

3x12 DB front raise to T

3 x12 DB lateral raise

3 x 12 DB rear deltoid raise

3 x 12 ball crunch

3 x 12 air bike

B - oatmeal, banana-apple-almond-almond milk smoothie

L -chicken quesadilla and chicken noodle soup

S - apple

D - bugolgi and rice, kimchi, tofu soup, seafood pancake, and barley water

S - water 

4 mile run on C&O Canal.

Abs

3x12 ball crunch

3x12 ball pull in

3x12 ball side pull in, each side 

Legs!

3x12 leg press

3x12 leg extension

3x12 barbell squat 

3x12 single leg calf raise, each leg

3x12 Swiss ball hamstring pull in bridge

Pull ups: 3x3 regular, 3x3 close grip, 3x3 wide, 3 regular 

Skill work: squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo Deadlift high pull, snatch, medicine ball clean.

B - oatmeal, hot chocolate

S - banana with almond butter

L - minestrone soup, cooked mixed vegetables with salt and pepper, water

D - lamb with spiedie sauce, Brussels sprouts with balsamic vinegar and pepper, 2 cookies, hot chocolate 

Ran 4 miles to break in a new pair of shoes. I used to leave breaking in a new pair until my other pair is too worn out to wear, but I'm much better about slowly transitioning now. I love how a new pair of shoes feels!

I downloaded the Nike Training Club (NTC) free app for my Android phone. I did the "Ab Burner" workout (takes about 15 minutes). I like it because Fitocracy isn't available for Android phones last time I checked, and Nike has a similar idea (rewards/badges for workouts). I like it! Sometimes I get stuck in the same ol' routine and begin to plateau, but a nice surprise workout usually shakes it up and keeps me focused!

3 rounds:

1 min toe touches

1 min Russian twists

30 sec front plank

30 sec left side plank modified

30 sec right side plank modified

1 min crazy Ivans

30 sec recovery 

I made one of Rob's favorites (spiedies) tonight, minus the bread. We hardly eat bread at his house, so we don't buy it often. I didn't want to run out and buy any, so we did without. I've been craving balsamic vinegar all week. I was very excited to bake some Brussels sprouts (I haven't had them in a long time) with some balsamic vinegar. 

FINALLY had a good night's sleep. I played La Havre last night after dinner with Rob, made some hot chocolate, and watched the last available episode of Dr. Who on Netflix. That means I get to go back and watch all the episodes I missed! Yay. I really like David Tennant as the Doctor.

I always wake up between 7-8AM on the weekends; it feels like I'm sleeping in! I am having a slow morning, with time to make breakfast and let my food settle before running. That is so unlike the usual me; I tend to get up and get moving as soon as possible. I'm trying to decide if starved cardio or fueled cardio is better for me. In the past, I always did a starved cardio long run, then it changed to a slightly fueled long run, and now sometimes I make a real meal before my long run. I haven't used gels since last year, but I'm thinking about buying one today and taking it halfway through my long run...we'll see!

Legs feel dead from my leg day lifting. Looking forward to a day of rest!

B - 3 eggs omlette with spinach, mushrooms, red and yellow bell peppers, and feta cheese, water

S - Espresso Love Gu (gel during my run)

S - light chocolate soy milk, orange juice, water (post run)

L - Whole Foods 3 bean and meat chili, cornbread

D - 1 baked sweet potato with butter, salt, pepper, chips with guacamole, light chocolate soy milk

Ran 16 miles along the multiuse trail. Took about 2:01:23 total, average of 7:35/mile pace.

8:13, 7:43, 7:41, 7:37, 7:52, 7:46, 7:55, 7:51 (this is my turn-around point, so I took my gel here)

7:34, 7:24, 7:13, 7:16, 7:26, 7:14, 7:18, 7:12

I'm satisfied with the run. It started a little slow, but I felt much better on the return trip. I think the caffeine helped. Stomach felt a little sloshy at mile 8-9 (like when you chug a juice and try to run), but I adjusted my stride a little and that seemed to help. There were a few inclines along my route, but there was a lot of flat too. Weather was sunny, high 30's/low 40's. My friend Jason was working this morning, so I bought a bunch of gels from him on the way out and picked them up on the way back. It's always good to see friends! Sadly, my running store no longer carries Carb-BOOM! (my favorite gels).

Rest day! I think I'm going to buy sand to put into my sandbag! (Nope. That didn't happen.)

I went to Barnes & Noble, drank a tall chai tea latte and ate a Starbucks bacon and gouda ciabatta (they were out of spinach-feta-egg white wraps) while reading about sales and business plans. Lovely morning.

Went to Whole Foods for salad bar lunch: kale, beef stew, mashed potatoes, and mac-n-cheese. Delicious.

Cooked chicken and cous cous for lunch for the week. 

Watched the Redskins lose to the Seahawks. Ate beef pho for dinner.

Awesome day off... 

B - oatmeal with honey

S - Greek yogurt with fruit, water

L - chicken with ginger-garlic-teriyaki sauce, cous cous, water

S - Welch fruit snacks (hehe), water

S - chocolate mint Gu

S - light chocolate soy milk 

D - TBD

After work, I decided to LIFT FIRST (*gasp*). Change can be good.

1 mile warm-up on the treadmill (7:30) 

Leg day (to be done at 80%, should feel difficult on the last reps). It took me a few sets to get the weight right.

3x10 leg extensions (25, 30, 35, 35, 35 lb)

3x10 barbell squat (65, 75, 85, 95, 95, 95 lb)

3x10 barbell lunges (45, 45, 45 lb)

3x10 single leg deadlift (15, 15, 15 lb DBs)

3x10 single leg bridges on sandbag (bodyweight)

3x10 seated calf raise (25, 45, 70, 70, 70 lb) 

3x10 single leg standing calf raise  (15, 15, 15 lb) 

Strict pull-ups: 5xMax, 90 sec rest: 10-7-6-5-4

I ate my Gu, drank some water, and drove home (15-20 min).

Ran 2 miles to the track. Warm-up pace.

6x400m (90 sec rest): 86, 87, 83, 86, 87, 85 

Ran 2 miles home. Cool-down pace.

Felt pretty good. Ran in shorts (44 degrees felt warm-ish...and I was coming from the gym), long sleeve shirt layered over a tech tee, gloves, and headband/ear warmers. I wanted to keep it under a 6 min mile pace, and I had planned on doing 4-8, so 6 seemed about right (legs were on fire). It also started getting dark, and I hate running home in the dark.

Ab routine:

2 rounds: 

25 straight leg crunch

25 side v-ups (each side)

25 leg levers

25 toe touches

Stretch!!

College football game tonight! Whoo hoo. 

B - Greek yogurt with blueberries, oatmeal with fresh berries

S - chocolate chips

L - baked chicken with mushrooms and herbs, cous cous, water

S - fresh berries, water

D - homemade chicken and vegetables curry with rice, hot chocolate

Easy 4 miles along the C&O Canal.

Biceps & Back: (80%)

3x10 lat pull-down (or hammer grip lat pull-down if that's an option)

3x10 wide lat pull-down (or pull-ups)

3x10 close grip seated cable row

3x10 bent-over DB row (barbell if you can/have one) 

3x10 back extensions

3x10 DB bicep curl (barbell if you can)

3x10 incline DB biceps curl

3x10 hammer biceps curl

Abs:

2 rounds:

20 ABMAT sit-ups, arms behind head/above head

20 ABMAT side crunch, each side

20 ABMAT reverse crunch

20 ABMAT erector crunch

I took a 1.5 hour break today to workout and eat lunch; it felt awesome, even if I had to stay at work a little later than usual. The run was AWESOME. Perfect weather along the canal. Ran in shorts and a t-shirt because it was low 50 degrees! After my run, I lifted. I tried to help one of the guys at the gym improve his snatch form. I might help him more in depth when we both have time/when I'm not so focused on my own workout. Lifting feels so awesome! I can already feel myself getting leaner, and it's only been 2.5 weeks of scheduled lifting.

I did my ab work while my curry was simmering on the stove. Rob had bought an ABMAT, which just arrived today, so it all worked out nicely. I'm glad he likes my curry...so excited for him to come home! Tomorrow morning I have a 8 mile run scheduled with my buddy at 6:30AM, so I will obviously not be at work early tomorrow! I'm planning on showing up at work between 8-9AM, lift during lunch, and get off work in the evening. I like having that flexibility with my schedule. Tomorrow is CHEST and TRICEPS! Grrr...tiger face (caution, when I start lifting, I get super intense and a little crazy)!

My awesome curry recipe:

- You will need: 2 tsp garlic, 2 tsp fresh ginger, 1 TBS oil, 1 medium zucchini, 1/2 cup mushrooms, 1/2 cup okra, 1 lb. chicken, 1 can light coconut milk, 1.5 cups water, 2 tsp red curry paste, 2 TBSP white miso paste, 2 tsp curry powder, 2 tsp red pepper flakes, 1 cup rice, salt and pepper to taste, lime juice from 1 lime

- Serves: 2 (if you're a 180 lb 6'2" man and a 103 lb 5'1" girl, otherwise, supposed to serve 4 small people)

Mince garlic and ginger. Cut zucchini, mushrooms, okra, and chicken into bite-sized pieces. 

Heat oil in a pan over high heat. Add garlic and ginger. Cook for 1 minute. Add vegetables and cook for 1 more minute.

Add light coconut milk and water.

Add chicken, miso paste, red curry paste, curry, and red pepper flakes.

Simmer/boil until sauce thickens. This can take 20-30 minutes. Now is the time to cook your rice (I use a rice cooker). Go do abs.

Serve sauce over rice, add a little lime juice and salt/pepper to your taste. 

S - Strawberry banana Gu

B - 3 egg omlette, mushrooms, spinach, feta cheese, bell peppers, water

S - red apple

L - baked chicken with cous cous, water

S - Greek yogurt with cherries

D - chicken noodle soup from Whole Foods 

Ran 8.85 miles with Jack this morning. It was awesome weather (clear, cool/30's?) Followed that with another ABMAT workout (same as yesterday because it was so enjoyable) and max plank x 1.

At first I was a little upset with myself because it was supposed to be 58 degrees Fahrenheit today (and I had DECIDED to run in the cold), but I was then very happy when it was still cool, became overcast, and overall the day looked dreary later. I got to run and watch the sunrise!

I bought my plane ticket and hotel room for the Boston Marathon! Rob is coming too (I bought him a ticket after he said he would go)! I'm so excited! I decided to splurge a little, so I booked a room in the heart of downtown Boston. I think that will make it easier to get cleaned up, get some food, and make it to our flight. :-) For some reason, I used my slower marathon (I qualified with two marathon times) and am in wave 2 instead of wave 1...but that might be a good thing, seeing as how I tend to go out to fast in any kind of race. I hope the rest of my training goes well, that I don't get injured, and that I can run under a 3:15 for Boston!

Triceps & Chest:

3x10 wide push-ups

3x10 incline DB press

3x10 flat bench flye

3x10 decline DB flye

3x10 bench dip 

3x10 DB triceps kickback

3x10 DB triceps extension

3x10 1-arm cable triceps extension 

6AM - coffee, Greek yogurt with peaches 

9AM - oatmeal with honey, water

1PM - chicken, cous cous, water

3PM - banana

6PM - Whole Foods salad bar, bread, chicken noodle soup, chocolate chips

Took another long lunch break. Ran 4.25 miles along the C&O Canal. Lifted at work gym. It was so crowded! It bothers me to see people on their phones, taking long breaks between sets, not re-racking their weights...really just one guy in particular bothered me. ;-)

Leg Day @ 80% -- I love leg day!

3x10 leg extension (35-45 lbs)

3x10 walking lunges (had to use 20 lb DBs in each hand)

3x10 1-leg straight leg deadlift (20, 25, 25 lb DB's each hand)

3x10 barbell squat (95, 105, 105 lb)

3x10 hamstring bridges on Swiss ball

3x10 seated calf raise (80, 80, 80 lb)

3x10 standing calf raise (20, 20, 20 lb DB in one hand)

Abs:

2 rounds:

25 straight leg crunches

25 cross crunches (each side)

20 V-ups, straight legs, straight arms, meet at the top 

S - Greek yogurt, water

B - oatmeal with honey

L - cafeteria: stuffed bell pepper, jumble-aye-yeah, vegetables, cookie, water

S - water, Espresso Love Gu

S - Popsicle, 8 oz Gatorade, water 

D - vegetable ravioli with red sauce, chocolate soy milk (lite), water 

Ran 2 TM miles (7:10 pace average). Felt unusually easy.

Shoulders & Abs:

3x10 DB press (15, 15, 15/12.5 lb DBs) 

3x10 DB front raise (10 lb DBs) 

3x10 seated Arnold press (12.5 lb DBs)

3x10 DB lateral raise (8 lb DBs) 

3x10 seated bent-over rear delt raise (7.5 lb DBs) 

3x25 crunches

3x25 oblique crunch on floor (each side)

3x15 Roman chair leg raise

1x10 Toes to bar (for fun) 

Ran 2 more TM miles (7:15 pace average). Felt easy. I had Steph to talk to while she ran next to me. Stretched. Drank some Gatorade and water. Went to Bikram Yoga (90 minutes) with Steph. Felt good to do yoga again (hot yoga is even better). I appreciated the free Popsicle!

B - 1 fresh mango (all to myself, mwuhahahaha), Pro Bar, sip of water

Post Run Snack - 8oz orange Gatorade, 2 cups of light chocolate soy milk

L - small side salad with balsamic dressing, grilled veggie sandwich (with cheese on ciabatta bread), water

D - chicken noodle soup, water, chocolate chips

Long run of 17 miles in 2:04:05, an average pace of 7:18/mile. Average HR was 163. Max HR was 173. Total Ascent of 1892 ft, Total Descent of 1969 ft (weird how out-and-back-runs are not always equal ascent/descent...).

Pace	Avg HR/Max HR
7:50	149/160
7:19	153/161
7:23	162/165
7:16	166/172
7:21	169/172
7:20	164/169
7:19	168/171
7:31	168 /173
7:17	164/167
7:11	164/171
7:04	166//169
7:13	164/167
7:14	164/168
7:11	164/165
6:59	164/166
7:23	165/170
6:55	160/172

I was surprised how good I felt this morning. I did increase my calorie intake this week (I think; I was hungry all the time, so I was eating all the time). I did Bikram yoga last night, which made me drink more water---hydrate or die! I also took it pretty easy yesterday (broke up my 4 miles on the treadmill, and I only lifted shoulders/abs...and I have to go light on shoulders).  

I saw Adam about 6.5 miles into my run. Everyone was super friendly on the trail this morning. A man on his bike (just out for a little ride) rode alongside me (right where I ran a 7:17, 7:11, 7:04) for a bit and we chatting about running and Boston and the Marine Corps Marathon. Anyways, it was a nice wake up for me and made me focus on my pace a little more. I brought a gel with me, but I didn't take it. I also didn't stop to use the restroom on this run. Yes!

Overcast. Overdressed (capris and a long sleeve). Temperatures in mid to high 40's, little to no wind, slowly getting warmer, humidity was 70-90%. Definitely sweated, but I was glad to have hydrated. I don't carry water with me, but sometimes I wish there were water stops along my training runs. :) I am very pleased with my effort and times. I could attribute it to just doing more long runs, increase in mileage, a little speed work, "tempo" runs with Jack, lifting, or eating better/more/drinking less.

Feeling full from the weekend.

B - Greek yogurt, water

S - orange, bread

L - chicken, broccoli, rice, water

S - Greek yogurt 

D - cous cous with chicken and bits of fruit (apple, raisins), water 

Ran 4 miles along the C&O Canal during lunch.

Ran 2 miles on the TM in the gym after work (7:00-7:15 pace). Followed with biceps & back workout (same as last week).

Feeling hungry! 

B - oatmeal with honey, Greek yogurt, hot chocolate

S - Greek yogurt

L - chicken, broccoli, rice

S - apple

S - chocolate, oatmeal square, some chocolate, pita chips

D - pita chips with spinach dip, bread, salmon, water

Treadmill workout.

5 minute warm-up pace (7:20-7:40).

5-4-3-2-1 minutes fast with 2 minutes jog easy (8:00/mi) after each. Started around 7:00/mi pace, each one progressively faster, last one sub 6:00/mi pace.

Leg workout (same as last Tuesday).

A couple hours later, I was doing the Body Sculpting class at our local community center. I will be teaching the class for the first time this Thursday! I'm so excited! 

B - oatmeal with honey, Greek yogurt, water

S - bread

L - chicken, steamed broccoli and rice, orange, water

S - Goldfish crackers, water, some chocolate

D - ravioli with red sauce, bread, water

Feeling satisfied.

6 miles easy along the C&O Canal during lunch.

 Triceps and chest workout (same as last week). Abs, as usual. Stretched.

I worked on my body sculpting routine for tomorrow night. 

4 miles easy along the C&O Canal. Lifted legs again.

Led my first body sculpting class...felt pretty good until 25 minutes into the 60 minute class when a lady let me know I was going way too fast for them (she was nice; she just said, "Anna, we're old!"). Oops. I really want to stick with it and them to stick with me so I will get better at leading group classes and they will get stronger. Back to the basics.

Feeling run down. Took an afternoon nap instead of working out. Wasn't very hungry...felt full, but I still tried to eat all my meals and snacks. Difficult this week to stick to my high calorie meal plan. Gonna cut back a little on food this weekend to see if it recharges my system. More water.

B - oatmeal with honey, hot chocolate

S - Greek yogurt

L - chicken, rice, broccoli, orange, water

S - apple

S - Greek yogurt, bread

S - orange, water 

16.21 miles in 1:59:43, average pace of 7:23/mi. Average HR of 161 bpm. Total ascent 2309 ft, total descent 2490 ft. Felt pretty good until the last 4 miles (mostly uphill), felt a little dehydrated. Satisfied with the run, especially with my energy levels being a little "off" this week.

Sunny. 40's-low 50's (maybe), slight wind. Wore capris and a cotton t-shirt and long-sleeved shirt. Still felt overdressed starting at mile 7. Stripped down to my t-shirt at mile 10/11. Need to consider trying to start a cold run in shorts to see if I warm up (worried because I've done this twice in cool weather and never warmed up, but I like my legs to breathe). 

7:41, 7:18, 7:15, 7:12, 7:01, 7:19, 7:10, 7:00,

7:03, 7:26, 7:23, 7:18, 8:02, 7:59, 7:38, 7:20, 1:29

Pre-run: slice of pumpkin spice chocolate chip bread and Clif bar (black cherry almond), glass of water.

Mid-run: Roctane gel at mile 10. Water at mile 13. 

I decided to keep Sunday as my strict "off day" from running. Instead, I went to the gym...

"Fight Gone Poorly"

3 rounds:

1 minute each exercise:

• Wall balls (I used a 10 lb ball and as high as I could hit the wall)
• Sumo deadlift high pull (I used an unmarked KB, maybe 25 lbs?)
• Box jump (20-24")
• Push press (45 lbs)
• Burpees 

10 miles at 7:13/mi average pace. Felt good. Ran with Jack, which helped me push the pace a little.

Coldest day in DC in two years! It was in the 20-25 degree range today! I was outside a lot, freezing my fingers off! It was a good day, though, with some sun. 

B - oatmeal

S - Clif bar

L - rice, spicy Thai chicken, Greek yogurt, hot chocolate

S - apple

S - 1/3 BBQ pork sandwich, one bite of salty green beans, baked beans (still hungry after I had lunch, but this BBQ wasn't that great, so I tossed it out) 

D - Rob's vegetarian chili with rice, a few pita chips, a small glass of light chocolate soy milk, a small glass of orange juice, and a white chocolate raspberry mocha

To make the delicious white chocolate raspberry mocha (from the Blendtec website):

1 cup of fresh brewed hot coffee (I used a French press to make some light coffee)

2/3 cup white chocolate chips

2/3 cup almond milk

1/2 cup raspberries (washed)

Put the milk and chocolate chips in a bowl. Heat in the microwave for 30 seconds. Put all ingredients into a blender. Blend on high for 90 seconds. Makes 3 servings. It really is the perfect pick-me-up in this suddenly FREEZING cold weather. :-) 

Treadmill. 6 miles: 2 miles at 7:30/mi, 2 miles at 7:24/mi, 1 mile at 7:08/mi, 1 mile at 6:58/mi down to 5:58/mi (increased speed every quarter). Lifted chest and back:

3x10 pull-ups (actually just did 6-6-6-3-3-3-3)

3x10 1-arm DB row (25, 30, 30 lbs) 

3x10 wide lat pull-downs (50, 50, 60/50)

3x8 back extensions

3x8 wide grip bench press (55, 55, 55)--shoulder hurts

3x15 push-ups (wide/narrow)--shoulder hurts

3x10 incline Smith machine bench press--(bar + 20 lbs)--very painful shoulder

3x10 side-to-side push-ups

3x20 toe touchers SUPERSET with 3x20 legs-in-the-air crunches

3x10 parallel bars knee raises

Skill work: worked on kipping pull-ups and knees to elbows and toes to bar.

I climbed on top rope for the first time in a month or two! 5.6 x 2, 5.6 x 2, 5.9 x 1 (with assistance). I really enjoyed it! 

B - oatmeal with stevia, Greek yogurt

L - rice, spicy Thai chicken, water

S - apple

S - Greek yogurt, water

Ran 4 miles (middle two miles were sprint intervals--30 on/30 off; 0.13 mi on/0.12 mi off). AP: 7:08 (includes "rest", most "sprints" were around 6:10/mi).

Leg day:
2x30 leg extensions (10, 20 lb)
4x15 barbell squats, last two sets to failure (45, 65, 75, 75)
4x8 leg press (80, 90, 90, 100)
3x20 walking DB lunges (20 lb each hand)
3x10 step-ups (25 lb each hand)
3x20 one-legged calf raises (25 lb in one hand)
3x20 donkey calf raises

2 sets:
25 Swiss ball crunch
25 Swiss ball side crunch (each side)
25 Swiss ball leg levers, switching ball between legs and hands

Stretch!

B - egg, cheese, English muffin, hot chocolate

S - Greek yogurt

L - chili, rice, orange

S - Greek yogurt, hot chocolate

S - banana nut bar, chocolate

D - egg, cheese, English muffin

Light run. 6 miles in the snow along the C&O Canal.

Arms/Abs Day!

3x10 biceps curl (15 lb DBs)

3x10 overhead cable curl (10 lbs) SUPERSET 3x10 cable hammer curl (15 lbs)

3x10 hammer curl (15 lb DBs)

3x15 triceps bench dips

3x10 skull crushers (15, 10, 10 lb DBs)

3x10 triceps extensions (10 lb DBs each hand)

3x10 triceps cable pushdown (25 lbs)

3x25 air bicycle abs

3x10 jackknife sit-ups

3x10 hanging leg raises

STRETCH!

Taught an awesome body sculpting class!

Legs are feeling dead. I also have a weird adductor/hamstring pain on my right side. Not sure, but I felt it on Tuesday a little, and it's gotten worse since. :-/ Might take tomorrow off or make my long run shorter this weekend. Also, my ass hurts.

B - Greek yogurt, oatmeal

S - coffee, OJ

L - 6" turkey Subway sandwich, tomato, lettuce, cheese, no condiments, 1 cookie

S - chocolate pieces (mmm...)

S - dried mango slices, OJ

D - waiting for my boyfriend so we can get some Fireworks pizza! 

I took today off running because my leg was "iffy" feeling. I believe it is better to rest now than be forced to rest later! I know how I've pushed myself in the past, and nagging pains become injuries! A stitch in time saves nine...

Workout:

I warmed up with jumping jacks, gate swings, squats, seal jacks, lunges, pogo hops, monster walks, reach-down walks, skip forward, skip backward, carioca.

Lifted shoulders:

4x10 Smith machine military press (preloaded bar + 20-30 lbs)

3x10 DB upright row (15, 15, 17.5 lbs) SUPERSET with 3x10 DB military press (10, 12.5, 15 lbs)

3x10 incline bench DB front row (light--10, 7.5, 5 lbs, various)

3x10 rear delt raise (10 lb DBs, last set is a drop set, 7.5, 5, 2.5) 

3x10 lateral raises  (10 lb DBs, last set is a drop set, 7.5, 5, 2.5)

Followed by some stretching and a FFX workout:

16 min AMRAP (as many rounds as possible):

8 chainsaws/renegade push-ups (20 lb DBs)

8 chin-ups (switched to jumping chin-ups after failure) 

8 box jump + squat jump (24" box)

8 sit up + ball toss at wall (10 lb ball)

8 mountain climbers (each leg)

I was able to get in six full rounds plus 3-4 renegade push-ups for the start of the seventh round. My pace per round was about 2:40, give or take 3-4 seconds (I really pushed the last round, took me 2:22-ish). I'm glad I chose the tall box and heavier weights. I can feel myself getting stronger. I remember having trouble with 10-15 lb renegade push-ups/chainsaws. I guess my back is getting stronger! I stretched out, did one traversing lap around the gym, and just did three boulder problems for enjoyment.

It's snowing. I'm cold. Hope my leg feels good for tomorrow's run, which might be later in the day because I might do power yoga at noon (please have mercy on me!).

I ran an early morning, really easy pace with Jack. 7-8 miles. Hamstring felt okay...a little iffy. It was very cold outside with some snow on the ground. I wore long spandex, a short sleeve cotton shirt, a long sleeve cotton shirt, Smart Wool socks, gloves, and a ear band.

Dropped Rob off at the airport. 

Lifted legs at the gym (dynamic warm-up, TRX pistols, hamstring curls, lunges; barbell lunges, deadlift, squat; BOSU bridges and leg hops) and then followed that with 80 minutes of power yoga...legs felt beat.

I was planning on doing another run after yoga, but I was beat. Tomorrow is another day. Trying to give my leg some rest...worried about it flaring up into a bigger problem. I need to find a good route tomorrow that will allow me to cut the run short if something happens... 

Complete rest day.

Hamstring has been bothering me this past week.  

Jogged very easy today just to test out my hamstring. Definitely not gonna push this one...

Back Day!

3x10 Pull-ups (10-4-4-2-4-4-2)

3x8 Bent over row (55 lbs) SUPERSET 3x8 cable row (50 lbs)

3x10 hammer lat pull-down (70 lbs)

3x8 1-arm DB row (30, 30, 35 lbs)

3x10 wide lat pull-down (50, 52, 55)

3x10 back extension (with 10 lb plate)

Abs:

2 rounds:

25 Swiss ball crunch

25 Swiss ball side crunch (each side)

25 Swiss ball leg levers

8 easy miles along the C&O Canal. The weather was beautiful, probably in the 60's. It was definitely a shorts and t-shirt run. My leg is feeling a little better, so I'm very happy about that. I'm still being cautious, though. I didn't push the pace---7:20-7:40 pace, varying. The total run took just over 58 minutes. I quickly followed it with a weight lifting session then went to my CPR/AED/First Aid class (two night course).

Chest Day:

5x8 wide bench press (55 lbs)

3x15 push-ups

3x10 Smith machine incline bench press (pre-weighted bar?)

3x10 side-to-side push-ups

3x20 toe touchers SUPERSET with 3x20 crunches (legs straight in the air) 

3x10 leg raises on pull-up bar

3x10 cable crunch (50 lbs) 

4 easy miles along the C&O Canal.

Lifted LEGS today! (Same as last Wednesday)

First Aid class tonight! 

8 miles. Legs feel like lead still. I really want to get in my 18 mile run this weekend! I need to focus on my nutrition more this week. I've been eating healthy foods, but my belly is a little bloated/gassy...ugh.

Lifted arms today (same as last Thursday).

I taught my THIRD body sculpting class tonight! It went well.

Example class! 

10 min warm-up, dynamic stretching

3 sets:

12 squats

12 push-ups

12 back bridges

Rest 1 minute AFTER all sets. 

3 sets:

12 plie squats

12 bicep curl and press

12 tricep kick back

Rest 1 minute AFTER all sets.

3 sets:

12 lunge and twist with weight

12 flyes

12 bent over row

Rest 1 minute AFTER all sets.

2 sets:

12 one-leg reach

hold tree pose/chair post

Rest 1 minute AFTER all sets.

2 sets:

10 leg levers with weights in hands

10 Crazy Ivans (each side)

30 second plank

Rest 1 minute AFTER all sets. 

10 min cool-down stretch