Recovery Run & Weights
This morning I slept in until just after 5:30 - crazy right? My plan was to get in an easy 3-4 "get the lactic acid out" kind of run. It sometimes sounds counterintuitive to work the legs when they're sore, but it really can help so much to get them moving. Since it was a shorter run, that meant I didn't have to be up and out the door by 5:30, and I wasn't meeting my running buddy either - though, I'm pretty sure I saw her zip on by at one point.
At first, I thought, "What am I thinking...." My legs felt tight, heavy. But once I started moving, they woke right up and it felt fantastic actually. My plan was to keep a 9 min/mile or over and avoid hills. Well, it was so dark still that I didn't feel comfortable doing in any direction that didn't involve hills. So, typical route starting with almost a 3/4 mile incline.
I must say, that stretch is finally starting to feel less intimidating. Either that or I was delusional this morning. And that's possible of course. Funny things happen when you run. The same route changes every single time. One day it's hard, the next not so bad. You never know what you might get.
In the end, my slow run ended up being an 8:49 average. Several months ago I couldn't even eke that out for a mile. So maybe it's the weather and also being more recovered from my piriformis issues?
During lunch I went ahead and got in my workout for back and shoulders. I went with a similar setup as for biceps and triceps. Supersets then a pyramid dropset.
SS#1 - 3x8
Lateral raise
Underhand rows
SS#2 - 3x10
Front raise
Single-arm row
Pyramid for Shoulders - Shoulder Press - 6,8,10,8,6 (start heaviest weight, decrease weight and increase reps, then reverse the order)
Pyramid for Back - Pullovers- 6,8,10,8,6 (start heaviest weight, decrease weight and increase reps, then reverse the order)
The pyramid was definitely challenging on shoulders. I wasn't sure if I was going to be able to hit that final 6th rep with good form. I'm pretty sure I'll be feeling this one by bedtime.
Thankful Thursday
I thought I'd do something a little different again tonight. Things have been pretty hectic at work. Some days I just feel wiped out mentally and physically. There are definitely days when I have those "I want to run away moments" (not talking work, but life in general).
I definitely get overwhelmed some day - with making dinner, cleaning the house, trying to keep up with laundry, being a good wife, worrying about finances, giving the furbabies adequate attention, heck...even giving myself adequate attention. You know, life.
Rather than dwell on things and let them just pile up and weigh me down, I need to always remember to be thankful for the positives in my life. They're they. They might be something trivial, but they add up right? It's why I keep up with my Daily To-Enjoy List. A gentle reminder to find the happy things.
Right now, I feel like I really do have a lot to be thankful for. So, here's my list for this Thursday:
What are you thankful for today? Do you make it a point to remember the positives despite the many negatives?
This morning I slept in until just after 5:30 - crazy right? My plan was to get in an easy 3-4 "get the lactic acid out" kind of run. It sometimes sounds counterintuitive to work the legs when they're sore, but it really can help so much to get them moving. Since it was a shorter run, that meant I didn't have to be up and out the door by 5:30, and I wasn't meeting my running buddy either - though, I'm pretty sure I saw her zip on by at one point.
At first, I thought, "What am I thinking...." My legs felt tight, heavy. But once I started moving, they woke right up and it felt fantastic actually. My plan was to keep a 9 min/mile or over and avoid hills. Well, it was so dark still that I didn't feel comfortable doing in any direction that didn't involve hills. So, typical route starting with almost a 3/4 mile incline.
I must say, that stretch is finally starting to feel less intimidating. Either that or I was delusional this morning. And that's possible of course. Funny things happen when you run. The same route changes every single time. One day it's hard, the next not so bad. You never know what you might get.
In the end, my slow run ended up being an 8:49 average. Several months ago I couldn't even eke that out for a mile. So maybe it's the weather and also being more recovered from my piriformis issues?
During lunch I went ahead and got in my workout for back and shoulders. I went with a similar setup as for biceps and triceps. Supersets then a pyramid dropset.
SS#1 - 3x8
Lateral raise
Underhand rows
SS#2 - 3x10
Front raise
Single-arm row
Pyramid for Shoulders - Shoulder Press - 6,8,10,8,6 (start heaviest weight, decrease weight and increase reps, then reverse the order)
Pyramid for Back - Pullovers- 6,8,10,8,6 (start heaviest weight, decrease weight and increase reps, then reverse the order)
The pyramid was definitely challenging on shoulders. I wasn't sure if I was going to be able to hit that final 6th rep with good form. I'm pretty sure I'll be feeling this one by bedtime.
Thankful Thursday
I thought I'd do something a little different again tonight. Things have been pretty hectic at work. Some days I just feel wiped out mentally and physically. There are definitely days when I have those "I want to run away moments" (not talking work, but life in general).
I definitely get overwhelmed some day - with making dinner, cleaning the house, trying to keep up with laundry, being a good wife, worrying about finances, giving the furbabies adequate attention, heck...even giving myself adequate attention. You know, life.
Rather than dwell on things and let them just pile up and weigh me down, I need to always remember to be thankful for the positives in my life. They're they. They might be something trivial, but they add up right? It's why I keep up with my Daily To-Enjoy List. A gentle reminder to find the happy things.
Right now, I feel like I really do have a lot to be thankful for. So, here's my list for this Thursday:
- The fact that I can run, even if it's not always pain-free.
- Having a room dedicated as a gym space since my gym closed.
- My new running buddy (who's helping me get faster).
- The fact that I have a husband who will go run with me (sometimes reluctantly mind you).
- Some amazing amazing friends (you ladies know exactly who you are).
- The fact that I do have a secure job with some pretty great co-workers on my team (I'd be underwater completely right now without them).
What are you thankful for today? Do you make it a point to remember the positives despite the many negatives?
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