Weekly Running and Cross Training Workouts 6/5/17
This weeks running and cross training workouts were done with little to no sleep each night. I did manage to get in some naps but it was a tiring week. I have been in the process of night weening my 21 month old son from nursing. It has been a hard decision however the sleep loss is not good for anyone. Am I right? The first two nights were brutal accompanied by a grumpy baby and parents and a few naps had by all. By the third night though, things started to change. It was almost like my son was ready to be done. We may end up with a couple nights of relapse since lets face it with babies and toddlers, as soon as you think everything has been worked out, things change. For now, I will take it!
Allowing the body to take naps and have slightly easier workouts, as needed, is important. Sleep and rest are important for anyone but especially when logging running and cross training hours. Another thing thats just as important is food. Let's face it, most people tend to crave processed and sugary foods when they are tired. Last week was a hard week for eating healthy not to mention the weather was crazy windy here. I'm not sure if it's just me but some times the wind really effects me and I feel almost dizzy. Eating much more than some fruit and veggies did not appeal to me.
Eating finger type foods throughout the day left me ravenous in the evening, which is never good. Waiting until starving is not good because it leads to overeating or eating less nutritious foods. Luckily if there are no trigger foods in the house it is harder to eat unhealthy. So there's a tip, if you know you will have a stressful of sleepless week ahead, try not to stock your kitchen with foods you don't want to eat. It's also important to eat well when you are running and cross training most days of the week.
Running and Cross Training Workouts
M-Cross training with a reverse ladder starting at 1 minute each exercise, then working down 45 seconds, 35 seconds, 25 seconds, 15 seconds. See pictures below for each exercise
- high knees arms in front and twisting the torso from left to right, push-up with a squat, burpees, scissor hops with a squat, hopscotch quick feet
T- 1.5 mile warm-up with dynamic stretching, 9 x 4oo meter sprints, 1 mile cool down
W-easy 3.5 mile run
Th- 1 mile warm-up with dynamic stretches, 9x20 second hill sprints with 60-90 second recovery, 1.5 mile cool down
F- Swimming 100 Free warm-up, 2 x 100 meters of each stroke with pool lunges in between each set, stretching; vinyasa 2 class for 60 minutes
S- 5.25 mile trail run with one tempo mile
S- pretty easy 7 mile run, including some easy trails and a quick 15 minute yoga session for strength and stretching.
My hope in posting this each week is to inspire you to get out there and stay active or to take on a new adventure with race training or cross training. For more running and workout ideas see my other posts here and here.