Last week was a down week for me and I took full advantage of it. My body was feeling the effects of being on the backend of marathon training, so I cut some of my short weekday runs extra short and did a little pool running instead. An IT band that was feeling a bit angry probably would have dictated this move even if I wasn’t on a down week, so it all just worked out perfectly.
My long run over the weekend was only 6 miles (with a moderately paced 5K thrown in the middle). Not doing a long run felt so bizarre!! On Saturday night I actually had TWO dreams about running!
Overall this refresher week was much appreciated, and now my body (and mind) are feeling 120% ready to tackle the last month of training with a BANG!
Since I was spending a lot less time running last week, I ended up actually fitting in three strength training days instead of my usual two. I’ve been bad at keeping a log of my lifts, but from memory here’s a collection of what I did over the three days:
- Bench press 5 x 5 @ 40lbs
- Shoulder press 5 x 5 @ 30lbs
- Lateral raises 5 x 5 @ 5lbs
- Overhead tricep extension 5 x 5 @ 15lbs
- Planks 30 secs, 30 secs, 45 secs
- Rowing on machine 5 x 5 @ 40lbs
- Bicep curls 10 x 3 @ 10lbs
- Tricep pushdowns 15 x 2 @ 50lbs
- Bent over rows 3 x 5 @ 45lbs
- Dumbbell squats 5 x 5 @ 50lbs
I also did more of Kim’s stability ball exercises!
New moves I tried included the Side Leg Pulls (on the right, then the left):
And the Leg Squeezes with Butt Lift:
The Side Leg Pulls were SUPER HARD for me, and the Leg Squeezes with Butt Lift definitely had me feeling the burn. Kim recommends 44 reps for each move, but I did 45 (not to show off, I just felt weird stopping at 44).
With an increase in strength training, comes an increase in protein shake making:
Cecil is really good at putting together a tasty shake!
It’s actually taken me YEARS to find a protein powder that I like, but I’ve finally found it: Jarrow Brown Rice Protein in Mixed Berry. I put the mixed berry powder in with frozen peaches, frozen mango, vanilla greek yogurt and a bit of milk … and it actually tastes really good! It’s gluten free and vegan. I’ve heard that Scott Jurek uses Jarrow too, not that I care what he does or anything : )
Whooo, this was a long post for a Monday! I hope you’re off to a great week of work and training!
What do you put in your protein shakes / smoothies?