Hello and welcome to the Weekly Rundown, hosted as always by Kim and Deborah (thanks, ladies!) It was a good week with some hot, humid runs, and four gym days in a row, which may be a new PR for me (okay, one of those days was to run on the treadmill- but I was there!) Let’s just see how it all played out.
Sunday
Well, this was frustrating. I had a trail run planned, but when I woke up I heard the dreaded sound of thunder. ARRRG! I don’t mind running in the rain (as a matter of fact I prefer it to the sweltering heat) but I’m not going out in a thunderstorm.
I would have gone for a treadmill run, but the gym doesn’t open until 8 on weekends. I waited an entire hour for the storm to pass, and finally felt that it was safe to run. By that point my desire for a trail run had waned (especially considering that it would be soaking wet) so I just went for a 6 mile run on the roads. Sigh.
Monday
Let’s try this again! No storms this morning, and I got out for a 4 mile run, followed by Caroline Girvan’s ab workout..
Tuesday
Leg day at the gym! I did the Daily Shakedown to warm up, followed by five minutes on the stair climber. Then the usual routine of squats, Bulgarian split squats, calf raises. I skipped deadlifts because my low back wasn’t feeling it. I did hamstring curls instead, and then bench press and abs.
Wednesday
Speed work! This time, I sensibly took it to the treadmill. After a warmup of 1.5 miles, I did 12 x 400 at 5K pace.
Whenever I do a workout with that many repeats, I always feel like I’ll NEVER be able to do it when I start out. The first one always feels so hard! But then as I go on it gets a little easier, and once I pass the halfway mark I feel better and better. I was even able to increase the speed gradually for the last six repeats. There’s hope for these turtle legs after all!
Thursday
This was the “bonus” gym day, an upper body workout. Our gym just got some fancy new machines, and my son likes them. He told me the lat pulldown machine works his lats better than regular lat pulldowns, so I tried it out.
Judging by how horribly sore I was the next day, I think he’s right. I also did biceps, triceps, dumbbell overhead press, and abs.
Friday
Leg day! One of the other fancy-schmancy new machines is the hack squat. My son loves it, so I figured I would give it a try. I did my regular squats first, and deadlifts, then made my way over to the machine.
It’s basically like doing a squat that doesn’t involve your low back at all. I think it would be good for working on form (I didn’t get low enough here, because I felt like I didn’t have my feet in the right place- it took me a couple sets to figure it out.) It would also be good if you have a back issue and can’t do regular squats. But I like the fact that squats engage the core. When I pointed that out to my son, he said he doesn’t care about that, he’s just trying to make his quads as big as possible. We have very different goals.
Saturday
5 mile run! This run felt pretty good, despite the fact that when I walked out the door it felt like someone threw a hot, wet blanket over me.
Side note: Jessie told me she’s been doing the Caroline Girvan deadbug workout and loves it. I realized that I didn’t do it once this week! I’ve been doing abs at the gym, and today they were so sore I just couldn’t bring myself to do the deadbugs. I want to get back to that workout next week though.
Sunday
On tap for today: lots and lots of sitting. I’m leaving early in the morning to drive my daughter and her friend to camp, in Tallahassee. I’ll stay overnight (and have a fun trail run planned!) and will arrive home Monday night. For that reason, I’ll be extremely late reading and commenting- but I will get to everyone’s posts, eventually!
What was your weather like this week? – I was officially running through a swamp.
Machines or free weights? Free weights! But my son likes a mix of both.
44 Responses
Swampy here, too, I’ve had a couple of runs in 80% plus humidity, ugh. I wasn’t able to run today because one of the locks on our front door broke yesterday, it’s safe when someone is in the house as we have a big bolt on the inside and a chain, but I’m unsure about leaving and my husband is away so I’m in the house for the weekend (I have a friend coming round with iced coffees later). But when I woke at 6 it was already hot and muggy so you know what? I’m OK with that (I will do my physio stuff and maybe a yoga video as a) I’m allowed to do yoga now, b) my replacement yoga shoes arrived!).
Yes, I guess that would be a problem! But it sounds like a good weekend to stay inside and skip running. Yoga sounds good!
We’re hot and dry here, which you know is definitely not the norm! I don’t miss the humidity, but we need rain. You’re really crushing it at the gym! We don’t have any machines at my gym–it’s all free weights and body weight. I agree with you on the squats–I’d rather get that core portion as well. Have fun in Tallahassee!
Yes, I saw how dry the trail was in your post. I hope you guys get some rain soon. We’ve had PLENTY of rain this summer, which is good for us.
LOL on your son’s squat goals — youth!
We’ve escaped “summer running weather” up until now, but yesterday and today have been pretty warm and muggy, but still not FLORIDA warm and muggy!
Save travels — and great idea on the trail run before you head home!
Yes, a good trail run is always good before sitting in the car!
I only use the machines. That machine looks great.
Muggy here but not like Fla. Yesterday. Yes.
Enjoy your run in tally. I love running in new places.
Yes, I loved it! The trail I ran on was actually wooded and SHADY! Quite different from South Florida.
A great week of strength and running for you. Sometimes I miss those machines from the gym vs using dumbbells. Maybe I need to try the infamous dead bug workout!
Yes, I guess it’s good to mix it up! My son is convincing me to mix in some machines. And yes, try the deadbug and let us know what you think!
All the best with the road trip! Hope camp is fun for your daughter. Looks like a good week of activity for you. Sounds like FL is steamy right now. We’ve been so hot and dry as Wendy said. Africa is hot but at this time of year the humidity was quite low and nights got cold.
Oh, Florida is steamy all right! I would imagine Africa is hotter, but less humid as you said.
Well, you got me intrigued with the deadbug workout! My core might be ready for a little action (emphasis on “might”). I’m feeling a little pudgy having not done any core work since the bike crash. I prefer free weights as well…the machines intimidate me (I’d used some of them while on my PT stint).
I’m a little worried about the deadbug workout for you because it involves holding weights over your head- it might stress your ribcage. But you could probably do it without weights to start with.
Have a great trip, Jenny! I hope she has a great time at camp.
My trip was great and my daughter was happy when I dropped her off. I haven’t heard anything from her yet, but that’s typical. She’s probably forgotten all about us : )
Yay enjoy your trip! I know that you’ll have a wonderful time.
I prefer dumbbells but I admit that I’m jealous of all of your gym machines and equipment.
My trip was great! No FLW house but I had a good time.
Oooh, enjoy your trail run in a new place today! Always fun! Sorry about the trail run fail last week. I’ve run in thunderstorms a few times — obviously not planning too — each of those runs were memorable. Not in a good way.
I prefer weights because there’s no assist.
I did try a Caroline Girvan KB workout this week, btw!
Ooh! How did you like Caroline?
My trail run was really fun. It was great to be in a different location and the trail was SHADY!
“We have very different goals.” LOLOLOL. I don’t know why, but I read this is a very dry tone and it made me laugh and laugh.
You’re making me think I should reconsider my anti-gym stance. Some of those machines look like they could be really useful. Alas, I know myself and the actual trip to and from the gym would really frustrate me and I’d end up never going!
Yes, I’m actually amazed that I’m getting myself to go to the gym. It sounds like you do a great variety of workouts at home- so as long as you’re happy with those, you’re probably better off sticking with it. Stay with what works!
My running coach when I was in a running club described that weather as ‘running through soup’. That kind of weather is so hard to run in!
We were supposed to have rain all weekend but then the storms missed us during the day on Saturday. But today has been a soggy mess. We had a birthday party today. I thought it wouldn’t be too bad as it was just sprinkling. But then it turned into a steady rain so we didn’t last long. There was a shelter area so I mostly hung out here. I had to take the boys’ shoes off in the car and then Phil helped me carry them in and straight up to a bath since they were a muddy mess.
My week of workouts was so so. I ran on Monday and Saturday and did a 30 min full body strength without on Friday that didn’t feel hard while I was doing it but made me so sore! I meant to do something today but felt sore and tired so I opted to nap. Things will get interesting this week as we no longer have one drop off now that Paul will go to the public school program. So I will do his drop offs on Monday and Friday which cuts my time to run short. I figure even if I just run 2.5 it’s better than nothing. Or I might need to just get up and run early on those days and shower after drop off. Decisions decisions.
Ah, a more complicated schedule doesn’t help! But I guess you’ll get used to it. I guess Paul’s dropoff is close? So it might be an option to run first and shower after.
Whenever I do a strength workout that leaves me really sore, I figure it was a good one!
yes luckily his drop off is about 1.5 miles away! Yesterday I ran 2.5 miles and started my work day a bit later, like 8:15. It’s not like anyone is keeping track of my hours/when I log on, plus I work on the weekend as I compile data for a weekly newsletter. So I figure I need to cut myself a break and take the time to run and start later a few times/week. And then maybe get up at 5 or 5:15 one morning but I need to be sleeping better first. I’ve been waking during the night worrying about things like Paul starting this new program and how he’d so. He’s probably handling it better than I am! 😉
And yes, it’s nice to feel sore! I was surprised how sore this one made me. But there was a move where you go from kneeling to standing while holding a weight and I think that was the move that made me sore!
The weather has been so pleasant here lately and cooler than usual this time of year (I am probably going to jinx it by saying that). I’ll take it.
Great week of workouts for you – speed work is the most intimidating thing when you set out but I also find that it gets easier, once you get going!
Oh, I’m envious! “Cooler than usual” sounds amazing to me.
Great week of gym workouts! When I belonged to a gym I liked to mix machines and free weights – now I’m strictly free weights since I workout at home. Sometimes I miss the machines.
We had avoided the summer soupy weather until this weekend – it’s hit with a vengeance!
Hope your road trip goes well
I’m going to the gym with my son next week, so maybe he’ll convince me to mix in some machines. We’ll see!
My road trip was great : )
Nice job!
The storms have been super bad and scary here. I don’t love it.
Awesome work in the gym. It’s so great to have such a great balance of fitness.
I actually like the storms, when I don’t have to go anywhere! I like it when we have storms late in the afternoon when I’m home from work. But I don’t like it when I’m trying to run!
Congrats on your gym PR!
Speed work is super intimidating for me which is why I tend to not do it, lol. I know that’s the main reason I should do it though.
Yes, it’s intimidating to me too. But I think strength work is even more intimidating. I just have to make myself do it.
I hope you had a nice trip to Tallahassee and enjoyed your planned trail run.
Running in storms is a hard no for me as well. In all of the years of marathon training and long runs, I only got caught out in lightning twice.
I laughed when you mentioned that your son has very different goals than you. Not surprising considering he’s a teenage guy. 🙂
Yes, I guess there would be something wrong if my son and I had the same goals at the gym!
My trip to Tallahassee was great, and I had a fun trail run! Now back to regular life…
Swampy here in Ohio too! Ugh. That’s always fun when you find machines that work the muscles in new ways. Who knew that muscles was there until it was in pain the next day. ha! I slacked on the gym visits last week. I hope to get my desired two visits in this week! Glad you are still enjoying workouts with your son. That’s great bonding time!
Yes, I love it. Except on July 4th he’s threatening that we’re going to do a “killer pull day” and I’m scared, ha ha…
We had really hot weather last week, and now are back to rain, rain, rain. Such an odd start to summer here. I can’t remember having such a rainy June…ever?!
We’ve had a very rainy June, which I think is good- they say a rainy summer means fewer hurricanes. Hopefully that holds true!
As soon as I read Jenn’s post I knew you must have had a similar weather week… we had off and on heat a bit of rain and then this weekend in Paris it was SWELTERING. But yeah. we do what we need to do right/
I am also going to try the deadbug workout by the way!
great job on all those gym days! I like free weights and machines TBH. that squat machine would be great for me!
My son is going to show me some tips on the squat machine and I’m going to try it again. He does it in a way that apparently works every muscle in his legs but doesn’t hurt his knees.
My low back has been very achy so I’m going to start doing the deadbug workout again, and see if that helps!
That’s a lot of 400m on the treadmill! Or anywhere, for that matter. I think I maxed out with 10 in my speed training for the upcoming JPM 5.6km race…
Congrats on your PR! Consistency is always key 🙂
I pulled up the deadbug workout and…wow. I need to do it but there is no way I can do the whole thing right now. So, thinking I will work my way into it (e.g., making sure I can complete the first two before adding on the next two…). Thanks for talking about how much you like it – my core strength DEFINITELY needs work, and this will help. 🙂
I see from above responses that you had a good time in Tallahassee, which is awesome. Hope you found some time for reading, too!
I had a great time although not as much reading as I had hoped- oh well. And yes, you probably do need to work your way into the deadbugs- but I’m always surprised at how fast it all comes back to me.