Sunday Runday: Week 13

Hello again!

I know, I know, I skipped a week.  Elliot’s been nursing a pretty bad cold, I ended up with an ear infection and I was in full blown income-tax-widow mode.  But I did do most of the things I had planned for week 12.

(By the way, if you’re new to this series of posts, I recommend you start here to get a sense of what I’ve been up to).

I’m super excited because I’m allowed to start running again.  It’s going to be a long process, but I’m fully invested in it, so it’s going to be alright.  Because of the extremely progressive reintroduction of running, it’s going to seem like I’m doing way too many things in a week for the next few weeks (months?), but it’s not as bad as it might appear.

How last week went

• Crossfit: I’m rocking these workouts now and have been consistently seeing improvements.  Since they are only 20 minutes long, I’ve decided to add a second session to my weeks (and I’ve semi convinced my husband to join me for one of them).
• Squash: I had a really off day with regards to squash.  I realized about halfway through that it was because I was afraid of injuring myself.  The fact that I elected to not take any Motrin, was wearing shorts instead of leggings andhad to stop after 30 minutes due to a sharp pain in my leg the previous week didn’t help.  We still had fun though.  Oh!  I successfully hit the ball off the back wall and got it to hit the front wall twice too (woot!).  I was so surprised the first time that I actually lost the exchange because I was too busy celebrating LOL!.
• Swimming:  I ended up going to the pool only once, but it was great.  I ended up swimming 6 additional lengths after completing my routine to get my distance up to 1km.  I’m looking forward to doing it again in the coming weeks.

This week’s plan

Sunday: Swim, 850m (34 laps)

• 150m warm up, free
• 4 x 50m, kick  – 1 slow lap, 1 fast lap, 15 sec. rest between laps
• 4 x 100m free, 3rd lap of every set in IM order, 20 sec. rest between laps
• 100m cool down, free

Monday:

• Run
  • 5 min. walk (warm-up)
  • 1 min. run / 1 min. walk x3
  • 5 min. walk (cool down)

Tuesday:

• Run (see Monday run)
• Crossfit
  • Strength: Weighted squats 5-5-5-5-5-5 (weights next to hips)
  • WOD: 4 rounds
    • 40 jumping jacks
    • 80 singles
    • 40 crunches

Wednesday: Swim (see Sunday swim)

Thursday:

• Run (see Monday run)
• Squash

Friday: Crossfit

• Strength: Australian pull-ups (8-8-8-8)
• WOD:
  • Run (see Monday run)
  • 4 min. kettlebell circuit

Saturday: Rest day

What are you doing to keep in shape this week?

Happy Sunday!

Sunday Runday: Week 12

Hello again!

First off, Happy Easter!  I hope everyone is having a great weekend.

If you’re new to this series of posts, I recommend you start here to get a sense of what I’ve been up to.

So…runs are officially off the menu for a few weeks, which is a bummer.  I’ve got an appointment with a physical therapist on Thursday so I’m hoping to get some exercises to strengthen the muscles I need for a forefoot strike.  I’ve also called my osteopath to see how she can help me.  It’s kind of a bummer because the weather is really warming up, but since I don’t want to injure myself further, I figure a break is for the best.

How last week went

• Crossfit: Yeah!  I did my session with Charles who was over-the-moon at working out with his mama (and, gosh, 4 year olds rock squats like it’s the easiest thing in the world!).  I finished with almost 7 minutes to spare and did some kettlebell to round up my workout to 20 minutes.  It felt great!
• Squash: I unfortunately had to stop playing after 30 minutes because the pain in my left leg became so intense that I felt as though my tibia was going to snap in two if I took another step on it.  Bleh… This is pretty much the catalyst that got me to see my doctor though, so I guess it’s a good thing.  We did have a nice game though with some pretty awesome exchanges.
• Swimming: I was reminded of the fact that I love swimming.  I swam for years before hitting adolescence and deciding to take on a more sedentary lifestyle.  I wanted to ease into it, but the workout I picked was too easy.  I ended up adding some laps at the end to get a good half-hour in the pool.  Also, since Elliot decided to get landed with the flu (poor guy, seriously, he seems to be catching everything!) and I had only 3 hours of sleep on Wednesday night, I skipped Friday’s planned session and went to bed instead.  By the way, how do you guys remember your swim plan?  I ended up doing this:

Week 11 plan

Sunday: Easter Sunday so the pool’s closed.  Sooooo, depending on the weather, I’ll either go out rollerblading or stay in and do some stationary biking.

Monday: Squash

Tuesday: Rest day

Wednesday: Swim, 850m (34 laps)

• 150m warm up, free
• 4 x 50m, kick  – 1 slow lap, 1 fast lap, 15 sec. rest between laps
• 4 x 100m free, 3rd lap of every set in IM order, 20 sec. rest between laps
• 100m cool down, free

Thursday: Rest day

Friday: Swim

• See Wednesday swim

Saturday: Crossfit

• Strength: Pushups, 10-8-6-4
• WOD: 15 min AMRAP
  • 20 Air squats
  • 15 lunges
  • 5 Australian pull ups

What are you doing to keep in shape this week?

Happy Sunday!