Three half-marathon training runs, a fun travel workout in Chicago, some fitness assessments at Pursuit Institute and a lot of strength and stretching in between. This was a good week.
At six weeks in, I am officially at the half-way point in my half-marathon training which is honestly kind of hard to believe. I was able to complete all my training runs this week outside and they all felt pretty good for the most part. I had a little knee pain creep in when I passed five miles on Sunday's long run but luckily the pain subsided and didn't bother me the rest of the week. Thursday's four miler was the toughest since my legs were worked pretty hard at the class I took in Chicago but I completed it nonetheless, slowly but surely. Half-marathon training is such a mental exercise. It takes a lot of positive self-talk and encouragement to keep going when you're out there for long distance. I'm looking forward to a dip Sunday with an easy 5k before the mileage picks up weekly from here on out.
Mid-week I was in Chicago for a little girlfriends reunion so naturally I found myself a new place to workout while I was there. I was staying at a friends' place in the Gold Coast so with a little research pre-trip I booked myself a class at Sweat Fitness Studios right there in the neighborhood. It worked out perfectly because usually Wednesday is my leg day and the class I took was focused on Legs & Butt. Sweat is a HIIT style workout and the class I went to had five different AMRAP stations with a focus on lower body. Honestly, with the cardio in between, it felt like a full body workout. I burned well over 700 calories in an hour and my legs are still feeling it!
I spent a little time at Pursuit Institute this week as a follow up to the initial fitness consultation I did last week. Earlier in the week I did a functional movement assessment and yesterday went through muscle activation technique (MAT). The functional assessment looks for any movement or strength limitations and the MAT evaluates muscle contractions. Both were super informational and I learned a lot about myself, my limitations, capabilities and opportunities in terms of my overall strength and fitness. Pursuit Institute is my featured gym for December so I will be sharing all about them in the next week or two when I roll out that blog post. Definitely check back to see why you should go there too!
Beyond that, the week was status quo...Bodyflow, yoga, strength training, repeat. That Bodyflow and yoga in between these runs has never felt so good!!
Full strength training details for Monday and Friday:
Chest & Back
Superset - Barbell Chest Press, 40lbs with Dumbbell Chest Fly, 12.5lb, 3 sets of 12
Superset - Cable Lat Pushdown, 30lbs with Cable Seated Lat Row, 60lbs, 3 sets of 12
Superset - TRX Push-up with TRX Standing Row
Superset - Bosu Close Body Chest Press, 8kg Kettlebell with Bent Over Row, 8kg Kettlebell, 3 sets of 12
Biceps Triceps & Shoulders
Cable Rope Pushdown, 50lbs, 3 sets of 8
Dumbbell Lat Raise, 12.5lbs, 3 sets of 10
Barbell Bicep Curl, 30lbs, 3 sets of 10 - super slow
Tricep Dips, 4 sets of 10
Cable Cross Body Pull, 10lbs, 3 sets of 10
Cable Cross Body Curl, 10lbs, 3 sets of 10
Dumbbell Skull Crusher w/ Press, 15lbs, 3 sets of 10
Superset - Incline Shoulder Press 12.5lb with Incline Bicep Curl, 12.5lb, 3 sets of 10
In other fun news, my 12 days of Fitmas Health & Wellness Challenge kicked off mid-week and it's going strong! If you haven't seen the details, you can read all about it here. It's not too late to join in the fun! I'll be sharing the daily exercise and mindfulness task in Instagram and Facebook for you to take part in each day.
Hope you have had a great week and your workouts are going just as well! Don't forget to take care of you these last few weeks of 2018, let's finish this year strong, literally!