First offical workout week of 2019 is in the books!
This week started off with an eight mile training run that I got through completely with no knee pain! I had to slow my pace and incorporate a little more walk-time in between run intervals but this was huge because I had been having troubles with my left knee/IT band whenever I would get to five+ miles. Knowing that I can actually get through more mileage with no pain was amazing and has given me the confidence I need leading up to race day. The rest of the week was fairly typical with Bodyflow, yoga, strength training and a bit more running.
I opted to skip Tuesday's training run 1) because the weather was not the best (rainy and cold) 2) my YMCA was closed so even a run on the treadmill was an option and 3) I was a little tired from a late NYE the night prior. Truth be told, I was initially a little bummed at myself because I had this idea of starting off the new year strong with an awesome workout that included my weekday run and some yoga but I didn't do any of that. Instead I was lazy using the weather, closed gym and sleepiness as an excuse to not workout. And, you know what, that is all perfectly acceptable and okay! Missing a workout is fine every now and again. Skipping one run was not going to throw off my half marathon training and missing a workout on the first day of the year wasn't going to bother anyone other than me and the expectations I had set up for myself. Moral of the story, do not beat yourself up if you do not get in the workout or the workout didn't measure up to what you thought it could or should have. You are in control of the choices you make and the feelings that come with those choices. I decided not to workout. I decided to be lazy. I decided to accept and be okay with my decision knowing that I would get back to it the next day. Give yourself a little grace and return to the grind after your day of rest.
And there I was back in the gym at 5am Wednesday morning for flow and leg day and then back again on Thursday to get in my five-miler so I will be ready for Sunday's long run. Speaking of this Sunday's long run, it is only a 10k! Only a 10k, ha, who am I?! But in all seriousness, as a runner, it is pretty nice to have that in between eight and nine mile training runs. Just two more full weeks of training after that and it will be race week!
Another new addition to this week's workouts was my new strength training journal, Track Your Fitness. I had been writing down my workouts using the notes app on my iPhone which was great for keeping them handy so I can refer back when it comes to creating this weekly workout post, but wasn't very handy for refering back while I'm actually at the gym to see how I'm progressing to increase reps, weights, intensity, etc. I'm only one week in using the journal to record my strength training sessions on Monday, Wednesday and Friday but I think it's going to be super helpful. I'm going to create a library of strength training exercises that I can pull from and repeat on a regular basis to track progress and improvement. The journal is also helpful to pre-plan my strength training sessions. This will be a work in progress until I can get the effort done in advance but in theory, I'll write in my workouts before I get to the gym so I'm going into my lifting with a plan instead of just hopping around doing whatever exercise pops in my head next. I'm hopeful this will help me to improve my overall strength in 2019 and help in working towards that pull-up goal!
I finished each of my strength training sessions this week with a little #mindright meditation and I'm telling you it is the best finisher to an already great workout. I leave the gym feeling so refreshed, clear headed and ready to start my day!
Here are the details of Monday, Wednesday and Friday's strength training:
Chest & Back
Pushups, 2 sets of 10, last set failure 18
Assisted Pullup Machine, 2 sets of 10, last set failure 12, 91.5lb
Chest Fly Machine, 3 sets of 10, 55lbs (+5lb)
Barbell Wide Grip Row, 3 sets of 10, 35lbs
Dumbbell Chest Press, 3 sets of 10, 17.5lbs
Cable Single Arm Lat Pulldown, 3 sets of 10, 30lbs
Back Extension, 2 sets of 10
Glute Contraction Exercises
Foam Roll Work
Banded Walks Laterally both direction, 3 sets of 20, pink band
Glute Bridges, 3 sets, 45 seconds
Bench Dumbbell Hamstring Curl, 3 sets of 10, 17.5lb
Bench Barbell Glute Raises, 3 sets of 10, 40lbs
Barbell Deadlift, 3 sets of 10, 40lbs
Wall Sit, 3 sets, 45 seconds
Plia Squat, 3 sets of 10
Glute Contraction Exercises
Foam Roll Work
Biceps Triceps & Shoulders
Dumbbell Overhead Press, 3 sets of 10, 15lbs
Cable Single Arm Lat Raide, 3 sets of 10, 10lbs
Barbell Upright Row, 2 sets of 10, last set failure 14, 30lbs
Cable Tricep Pushdown, 3 sets of 10, 50lbs
TRX Triceps, 3 sets of 10
Tricep Pushup, 2 sets of 5, last set failure 8
Cable Single Arm Angled Bicep Curl, 3 sets of 10, 20lbs
TRX Biceps, 2 sets of 10, last set failure 14
Dumbbell Classic Bicep Curl, 3 sets of 10, 12lbs
How was your first week of 2019? Did you set any fitness related goals? Gyms are a little busier this time of year but don't let that deter you from moving and starting a workout program of your own. There is no better time than today to start exercising and doing what works for you. Start small with a simple walk outside or on the treadmill and continue to push yourself day after day.
Happy New Year and Happy Workouts!