I told you guys on Instagram that I’ve gotten a little bored of my weight lifting routine lately. All I want to do is run.
So I decided to change up my lifts with more crossfit style movements and plyometrics. Because crossfit chicks are badass and plyo is so good for running muscles. And holy f**k it was hard.
(P.S. when I was looking for the meme above I found this one and its pretty awesome if you just switch out a “a puppy” with “Bennie The Dog”)
Ok, enough memes. Here are the workouts, as promised. Note – you can look up the moves on YouTube if you don’t know what they are (that is what I did). Go light on the weight until you feel confident with your form. I promise they are still hard even with light weight.
Monday – 6 miles easy at 9:12 average
4 rounds for time:, 10 banded hamstring curls , 30 side walks with band , 10 weighted one legged bridges, 20 side skater jumps, 10 weighted shoulder circles, 10 plyo jumping lunges, 10 burpees
Tuesday – 7 miles, 1-3 building, 4-7 ran half mile at target marathon pace (7:30) & half easy.
3 rounds: 15 power cleans, 15 good mornings, 10 lunges in rack, 15 push up plate slides, 10 box jumps, 20 kettlebell swings
Wednesday: 4 miles easy at 9:05 average
3 rounds: 10 thrusters, 20 GHD sit ups, 20 landmine press, 20 Bulgarian split squat, 10 burpees. Then I did 3 rounds 10 jumping lunges superset with 10 pushups.
(Excuse my weird hand veins in this picture.)
Thursday – 7 miles easy @ 9:08. This was the day the bird slammed into my face and it was very traumatizing. No lift planned for this day, just easy running with most of it on sand on the beach.
Friday – 2000 meter swim with pyramid sets: 100/200/300/400/400/300/200/100
Saturday: miles 1-4 in low zone 1 (123-157), miles 4-8 in low zone 2 (158), miles 8-12 in upper zone 2 (168), miles 12-14 in zone 4 (178-184), miles 14-16 in zone 1 (123-157) – ended up with 16 miles at 8:41 average. Please note these heart rate zones are personal to me. A trainer/running coach can help you set your own. Or you can read this article. This is watch I use, or you can get a cheaper version, and this one is on sale.
When I was running, about mile 8 there was a big chocolate lab puppy that came flying out of the bushes and into my legs. There was an old lab with him. Both very sweet and obviously loved. They had collars on, but no tags. They were in an area without many houses, and no one was around, so I called the humane society. I had to sit and wait for them, and about 20 minutes later, they said they had found the owner. Another 10 minutes later and the owner arrived. She was so so scared for her pups. I was so glad to be handing them to her and not the humane society.
It was probably not ideal to pause for 30 minutes in the middle of my run, but I didn’t want to leave those dogs to get hit by a car, or get even further from home. I would want someone to do the same for my pup.
Morning snack was spinach, 1/2 scoop PEScience snickerdoodle protein powder, 1 cup frozen pineapple, 1 cup cashew milk.
Lunch was a poke bowl with 1/2 the brown rice and double the poke.
Afternoon snack was two Larabar minis.
Dinner was two tacos with black beans, turkey and a little bit of cheese. I used one corn tortilla and one ancient grains tortilla.