Hi there! Welcome back to the Weekly Rundown, hosted as always by Kim and Deborah (thanks, ladies!) I felt like my workout routine was getting a little stale, so this week I mixed it up a little and got out onto the trail! It was a good week- here’s how it all played out.
Sunday
I’m still going back to Iron Series Workouts that I noted as especially effective, and today I did Day #6, which is a legs workout focused on quads. Later in the day I got out for a 40 minute walk. I’m trying to walk more, but- spoiler alert- this week I only walked twice. It’s just SO HOT in the afternoon and I usually don’t want to go outside.
Monday
4 mile run! This was early in the morning while the heat was still bearable.
Later in the day- Adriene’s yoga for lower back pain.
Tuesday
Today was the day! I got out to my favorite trail, Yamato Scrub, for 7 miles! I really, really loved this run.
As I mentioned earlier in the week, it was overcast the whole time, which made the photos look kind of gloomy, but made it WAY more comfortable. More clouds and less sun, please!
Later in the day I did Iron Series Day #30, arms and core. Full disclosure- this was inspired purely by vanity. Normally I would want to do a more well-rounded upper body workout, but I was thinking about my dress for the wedding and how it’s sleeveless, and well… suddenly I was picking up those dumbbells. Whatever.
Wednesday
Another ‘first time in a long time” for me- I went to the gym for leg day, and did NOT do an Iron Series workout. Instead I did squats and deadlifts. It felt good to lift “heavy” (ahem, for me that is) again. I also did step ups and some core work.
Later in the day I got out for my second (and final) 40 minute walk for the week.
Thursday
I wasn’t feeling an early morning wakeup, so I ran after work on the treadmill. 4 miles, and I incorporated some hills. The treadmill is the only place I get hills down here!
At night my low back was talking to me. It was saying something like “Alright Missy, you did heavy squats yesterday and now you’ll pay for it.” Be quiet, back. I did Adriene’s yoga for lower back pain.
Friday
My legs needed a break! I did Iron Series Day #2, chest, back and shoulders. At night- yoga for lower back pain again.
Saturday
4 mile run to start the day, and I incorporated some strides.
Saturday is now my longest day at work, and by the time I was done my low back had changed its tune- now it was saying something like “I hate you.” More yoga for lower back pain.
Sunday
On tap for today- an Iron Series leg workout- haven’t decided which one. Hopefully a walk and talk with my son as well!
How was your week? Any “firsts” or “firsts in a long time” for you?
39 Responses
trail run when sun is not out is the perfect setting! I could keep running there forever.
first this week: 3 consecutive session of strength at slim fit to make up last week missed class. fortunately the instructor makes it fun.
Yes, I really could have kept running. I stopped after 7 miles because I’m working up gradually- but I wanted to keep going.
Your slim fit class must really be fun! Good luck with the consecutive classes.
I think warm and overcast is my favourite weather for being outside. Direct sunlight really bothers my head, especially if I’m exercising.
Yes, the sunlight is what really kills me. Unfortunately we have a lot of it! I think my favorite weather though is cool (50s) and sunny.
That trail is beautiful!!! I’d love to run on it. Plus, there’s nothing better than a piney floor under my feet. Glad you were able to enjoy!
Great work in the gym!! Remember to lift with your glutes, not your back…
The piney sections of this trail are WONDERFUL. The sand- not so much. But trails are supposed to be challenging, right?
I’ll watch my form next time I’m at the gym. The other thing is, I did squats and deadlifts on the same day, which my chiropractor warned me against. Oops.
Yay for the return of gym selfies! There is nothing wrong with doing a workout for vanity. Grump on the back stuff. Why is it always something?
It’s been so hot and humid here at a very gross level. The heat is finally supposed to break today and then we can go back to non-Florida living conditions.
Enjoy your non-Florida! I’ll just live vicariously- you’ll have to tell me all about it.
It looks like you had a solid week. A cloudy trail run sounds like a good way to beat the heat as much as possible.
Hopefully you’ll get used to your new schedule soon.
Psychologically I’m liking my new schedule a lot. Now the back just needs to get on board. I vote for more trail runs as the remedy.
I’m a cloudy day fan! The bright sun can mess with my eyes, even with sunglasses. My first-in-a-long-time this week was easing my way back onto the spin bike and seeing how my ankle/foot/back handle it. So far, so good!
I wish we had more cloudy days here. Anyway- yay for the spin bike! You’ve been rehabbing that foot for a long time. It’s nice to see progress.
That trail run location looks gorgeous! And perfect for helping to beat the heat. Sorry about your back, hopefully it feels better soon. Sounds like you’re doing all the right things!
Thanks Melissa! My back is an ongoing thing. It doesn’t hurt my running, so I’m willing to live with it and keep working on it. And yes- I love this trail.
Sounds like some strong strength sessions this week! That always feels good! Shaded trails sound perfect this time of the year
I had some good strength sessions and you’re right- it does feel good. I wish this trail were shaded- there’s not a lot of shade so I have to hope that it’s cloudy.
Great week!! Remember there is nothing wrong with training for the aesthetics (as long as the other body parts also get trained, but I know you do that). You will still get all the other benefits too! To muscle up that area for a sleeveless dress I recommend throwing in a lot of shoulders too, like lateral raises, upright rows, overhead presses, and anything for lats – dumbbell rows for example.
Glad you got some trail fun too. Those trails look lovely.
Okay, good advice. There are some shoulder workouts in the Iron Series and I’ll focus on those. And yes- my trail is lovely!
Several years ago I would have told you I would never really be a trail runner. Fast forward to now, running on trails is just so NICE and relaxed. For me anyway. I really enjoy it.
My “first” for this week was my first (and second) 5K with no breaks since I started running again in March! Very happy about that.
and not a first but it was my 2nd week back at the gym. focusing on doing things that will help me with running so there were also squats and deadlifts involved 🙂
Yes, I read your rundown post- sounds like things are going well with the running and the gym. And yes- the trail is relaxing! You can’t run fast (at least, I can’t) so I’m forced to just slow down and enjoy it.
I love the sun but it’s sunny here like 95% of the time and it’s especially brutal in the summer so I can appreciate some good cloud cover!
Yesterday I drove over an hour south to a different mountain range than my usual and got to run on a fun dirt road up a mountain. There wasn’t really much shade but there were some puffy clouds that moved in later that helped cut some of the heat but even at higher elevation, it was still quite warm because I got a later start. But there was a nice breeze that helped and I got in my longest run after my last race — 14 miles and 2500 feet of gain! I really need to focus on getting a lot of elevation gain this summer because my next race is a timed race with 2000 feet of gain & loss in a 3.6 mile loop. So even though I felt like I did a decent amount of climbing yesterday, I will be doing a LOT more during the race!
WOW. Well, you definitely don’t live in Florida! I also have a different trail I could run on if I drove an hour, but I never want to spend that much time driving- especially in the summer where it’s getting hotter and hotter with every minute that passes. But, I would drive an hour if it meant I could run in the mountains. Your run sounds challenging but fun.
Whoo hoo! Way to go!
There is no way I could fathom going on the trails right now with the bugs and the heat! Also, we are seeing so many more wild animals! My friend just let me know to be careful when I come watch her dogs because sometimes I’ll leave my car at her house after my visit and then go for a run. Not only is there a resident bobcat, but her neighbor saw a small panther! I’m equal parts scared and excited!
WHOA. A panther??? I would also be scared and excited about that. This trail isn’t too buggy- not sure why- but the one really near to me gets super buggy in the summer- it’s right on the edge of the Everglades.
Your trip back to the trail sounds awesome! Bonus points for a great run 😉 My first for the week was a group ride with some coworkers today! It was fun, even with the nasty headwind…
Of course there was a nasty headwind! It wouldn’t be Iowa without it : )
I bet it was so great to be back on the trails! And yay for cloudy weather! I hope your back stops screaming at you!
We were at my parents lake home for the first time since Christmas. And I ran 3-4 miles for the first time in ages. It felt good to run but I will be glad to be back at OTF this week!
Ooh, you ran! I’ll bet that felt good. But it sounds like you’re still going to prioritize OTF. I think there’s some running incorporated into the OTF workouts? It must be enough so you can go out for a 3-4 mile run and not feel out of shape.
Yes there is a good amount of running and it’s at different paces (base, push, all out) and different inclines. So I am not logging a lot of miles but when I’m running, I’m typically running at kind of peak heart rates. I ran 4 miles one morning and 3 the other morning and my pace was below 10 min/mile which is fast for me and I wasn’t really trying to run at a harder effort – it was kind of a base pace kind of run with a good amount of hills!
How do you do the same workouts repeatedly? Don’t you get bored? I rarely do the same thing twice. I am fascinated by how many times you do that yoga video for lower back pain or the deadbug workout.
Yeah, the low back pain video does get old. I keep trying to switch it around, but then I miss that one. It really has everything I need to make my back feel better. I’ve done it so many times, sometimes I’ll just do it on my own without the video.
I have completely given up heavy squats due to my back issues and I feel like it has made a big difference for me! My chronic back issues (not CAUSED by squats- I’ve had back problems since high school..) mean that my back is very finnicky about movements it likes. When it really flared up a couple years ago and I went to PT and started anti-inflammatories, etc., I decided to completely stop all heavy squats and deadlifts. I can still do variations, like I do goblet squats and I can tolerate Single Leg RDLs, but I no longer do the barbell variety. My spine doctor said that also due to my curved spine, for me doing heavy squats means that the load is always going to be uneven on my spine and this causes issues and pain! (My curved spine is not my only issue, but it’s another piece.)
Fortunately, there are still so many other strength moves I CAN do besides heavy squats and DLs that it hasn’t been a big problem.
Alright Kae, I’m taking this comment very seriously. I wonder if I should just stop doing heavy squats??? Maybe my bcak just can’t take it. I’ll have to think about this.
I also don’t get hills around here, so the treadmill it is… but hey, at least it’s very efficient for that type of training.
Yes, the treadmill is very efficient! I don’t mind it, and varying the incline makes it fun.
Shaded trails for the win! And your pictures don’t look gloomy, just… well, less hot. I can certainly understand you not wanting to go outside to walk in the afternoon this time of year!
Have a great week, Jenny!
Thank you Debbie! I did walk outside yesterday afternoon and it was so hot and steamy… yuck.
I might not even be a runner if I lived in Florida! But maybe I would eventually acclimate to the heat there? Glad to see you got back out on your favorite trail. Sounds like the new work schedule has been quite enjoyable!
You would acclimate to the heat. But it’s still hard!