Hey there. How are you doing? Do you feel like the holiday season is already here? I saw Christmas decorations at Target this weekend and for a second I couldn’t remember if we already had Halloween! I think we are going to be thrown into holiday shopping, parties, and travel soon, don’t you? Which makes me feel like I need to get a head-start on things. Which makes me think that having Christmas decorations in stores may, in fact, be a good reminder to get on it! What do you think?
Anywho, I wanted to share a few things with you today, including last week’s workouts. I managed six days of workouts, including two Orangetheory classes and a run outside, which was absolutely gorgeous. I am not sure how to describe the feeling I get after finishing a run outdoors, but the only word that comes to mind is “grateful.” Coming back from my hip and hamstring injuries was tough. I remember the days when I couldn’t even jog across the street. So I really appreciate being able to do the physical activities that I truly enjoy once again.
Last week’s workouts
Monday – strength training at the Y
- 20 feet elevated push ups (slow tempo down, hold for 1 count, and then press up fast)
- 5 strict chin ups (or AMAP)
- 12 dumbbell external rotation on the knee
- 20 ab wheel rollouts
- 10 pistol squats to bench (per side)
- 20 DB calf raises
- 10 shoulder presses (I used 20 lbs.)
- 10 single arm low rows (20 lbs.)
10 minutes of core: ab pull ins, reverse crunch, plank taps + hip raises prescribed by physical therapist
Tuesday – workout at Carpe Diem Personal Training
Wednesday – Orangetheory
Strength portion looked like this:
- Row 600 meters + 2-3 rounds of the next three exercises
- 5 lateral lunges to single arm row
- 10 tricep extensions
- 10 plank jacks
- Row 300 meters + minimum of 3 rounds of next two exercises
- 8 DB lunges off the bench (per side)
- 10 crunches on bench
- 150 meter row + 5-6 rounds of the following two exercises until time is called
- DB thrusters
- full burpees
–> begin with 2 reps of each and add 2 to each round (2,4,…12)
The treadmill portion included a lot of incline work alternating with base pace and push pace. The final round included repeated 30 second all out sprints which left me WIPED!
Thursday – REST
Friday – 4.25 mile run outside
Saturday – Orangetheory
Treadmill work included 25 minutes of what seemed like endless sprints. It was SUPER hard which may be why I’ve blocked it from memory.
Strength work included the following:
Round 1: complete 2-3 rounds
- 5 DB snatches
- 10 froggers
- 10 weighted toe touches using the same weight as the snatches
Round 2: complete 3 rounds of the following:
- 8 dead lifts (I used two 35 lbs.)
- 10 low rows using TRX
- 20 spidermans
- 150 meter row (I did mine in 30 seconds and completed 3 rounds)
Round 3: AMRAP
- 10 squat to curl
- 10 plank jacks
- 150 meter row
Sunday – strength at the Y
3 rounds of each superset:
- 12 DB shoulder presses
- 12 rear delt flys
- 12 DB front raises
- 12 seated Arnold presses
- 12 DB lateral raises
- 12 seated bent over rear delt raises
3 rounds with no rest in between movements:
- 15 reverse crunches
- 15 leg raises
- 15 oblique crunches (each side)
- 15 toe touches
10 mins of foam rolling + PT exercises
If you are interested in learning more about the benefits of super-setting, check out this post.
How I’m feeling + physical therapy
I’m feeling pretty good overall. I was really glad to be so active this week. In general, I aim for three strength workouts per week (outside of Orangetheory) so I was really glad to hit my goal. Friday I was planning to practice yoga, but a run just sounded so good. It was threatening to rain in the afternoon so I took advantage of the window of time right before the weather turned. I felt like I could have run for another hour, but since I’m still trying to be careful with my shins I decided to cap it at just over 4 miles.
A couple of weeks ago I went to see a physical therapist about my shin pain. To be honest, it has gotten MUCH better over the last month, but I decided to meet with her to get an overall assessment and maybe learn some practices to continue to manage/prevent these. The PT I met with was super thorough and tested my leg and foot strength. It was really helpful to get her thoughts on what the issue(s) may be and how I can manage these better.
She came back with three initial conclusions:
- Strengthen hips to prevent my alignment from being thrown off.
- Properly warm up before a run.
- Prioritize recovery following exercise.
A lot of my lower leg pain is most likely due to weak hips. There are many factors which may have contributed to my hip issues. No doubt, carrying twins, tearing my hamstring, and running have all played a role. When she tested my strength it was obvious that my right hip is extremely weak. She gave me some exercises to do on my own, including side lying hip raises that make me feel the fire like no other. And she offered some ideas on how to up my recovery game. Suggestions included more foam rolling, using a tennis ball to work into my shins while seated, massage, ice cups, stretches, etc. I’m going to put a lot of effort into doing all of these things and really focus on recovery.
What did your workouts look like last week? Any OTF members doing Hell Week?
What are your favorite recovery practices?