This was the first week of the new 'normal' workout routine through at least January when I will do my half marathan. Run, flow, strength, run, flow, strength, repeat.

Unfortunately, I did get a bit of an ankle strain the back half of this week. I'm going to take it easy through the weekend, likely skip the four miler on Sunday so I can hopefully get back on track next week. Tip: Do not walk nearly four miles delivering fundraising flyers for your kiddos school while wearing Uggs. Not smart. I'm very thankful for the free Carle Sports Medicine clinic here in town. Paid them a visit this morning and the PT said he could feel a small knot in the muscle, wasn't anything serious, and with a little ice, heat, stretch and massage it should be okay and not interfere with training too much as long as it doesn't cause stride change or me to limp. Yes! Music to my ears.

Let me tell you though, Bodyflow has never felt so good in between these running days. I'm so glad that I had already built that into my routine and it will not be going anywhere anytime soon. While I already loved it, I live for Bodyflow even more now that I'm running. Mind and body workouts are so, so important to have in your regular fitness routine. For so long, I neglected that part of a cohesive physical fitness regime and stretched for maybe two to three minutes, did yoga every once in a great while and for several years not any at all and thought I was doing good. I now know different and I absolutely love the mind and body component of my weekly workouts. In fact, not only do I love it, but I find it necessary. Bodyflow is the perfect blend of strength, stretch/yoga and relaxation wrapped into one class. It is seriously the best mix and one that I highly recommend you try if you have this offered near you!

Rest Day
Cupcake 5k
Bodyflow/Chest & Back
3mi run/CXworx
3mi run
Bodyflow/Biceps Triceps & Shoulders

Full details for this week's strength training:

Chest & Back
Cable Row, 3 sets of 10, 60lbs
Uneven Kettlebell Chest Press w/ Bosu, 4 sets of 10, 15 & 20lbs
Cable Low Single Arm Wide Row, 3 sets of 10, 30lbs
Pushups, 3 sets of 12
Chest Press w/ Red Resistance Band, 3 sets of 10
Lat Pulldown Machine, 3 sets, drop set; 12 reps 30lbs, 8 reps 40lbs, 4 reps 50lbs
Underhand Barbell Row, 3 sets of 10, 45lbs
Cable Lat Pushdown, 3 sets, drop set; 12 reps 30lbs, 8 reps, 40lbs, 4 reps 50lbs
Dumbbell Chest Fly, 3 sets of 10, 12.5lbs

Barbell Deadlift, 3 sets of 10, 50lbs
Single Leg Dumbbell Deadlift, 3 sets of 10, 20lbs
Walking Kettlebell Lunges, 3 sets of 10, 20lbs
One minute wall sit
Adductor Machine, 3 sets of 10, 60lbs
Abductor Machine, 3 sets of 10, 60lbs
Squat into Shoulder Press, 3 sets of 10, 17.5lbs
One minute wall sit

Biceps Triceps & Shoulders
Cable Tricep Pushdown, 3 sets of 12, 50lbs
Cable Bicep Curl, 3 sets of 12, 30lbs
Cable Cross Body Pull, 3 sets of 12, 10lbs
Cable Tricep Kickbacks, 3 sets of 12, 10lbs
Cable Elevated Bicep Curl, 3 sets of 12, drop set; 12 reps 10lbs, 10 reps 20lbs, 8 reps 30lbs
Cable Rope Face Pulls, 3 sets of 12, 40lbs
Tricep Dips, 3 sets of 12
Alternating Dumbbell Hammer Curls, 3 sets of 12, 12lbs
Kettlebell Halo, 4 sets of 10 (2 each direction), 15lbs

How did you move this week? Did you try my Workout Wednesday wall sit challenge? It's not too late. You can wall sit anytime, anywhere! Give it a shot and share via social media how you did. I want to know!