Weekly Running & Cross Training Workouts 7/31/17

My weekly running and cross training workouts got off to a rough start.  Monday, I was feeling bored with my neighborhood and trails.  My husband hadn't been out to the big mountain to ride all summer so we headed out to run and ride.  There is a nice urban trail that connects up with the base of the trails.  I ran that because I had the stroller. The morning was cool so we didn't end up getting the show on the road until around 10:00 am which can get to be warm.  I hadn't eaten much and was feeling weak.  That is a sign to me that I better eat or my day will end up pretty bad.  This was my first mistake, but I couldn't go exercise and get coffee after, without a good meal.  The second mistake was that even though it was cool, it really wasn't a great time to go because as soon as the sun was fully out, it was hot and humid.  These conditions didn't make for a great run but I did it and powered through as best I could.

Sometimes pushing yourself is a good thing and other times it can be harmful.  I didn't feel bad throughout the day or evening but was up sick all night.  The cause might not have been the run or the heat.  In fact, I really don't know what caused it but it did put me in bed for a day.  My body was telling me to cool it.  Something it has been doing for a couple weeks but I haven't payed attention.  Running and working out is something I have done since middle school and it truly is a mood booster for me.  The lesson here is that I need to turn into my inner voice and slow down.  I'm not a professional athlete and working out for me is to stay in shape and in check with my mood.

So, if you take one thing from my weekly running and cross training workouts post, let it be this.  Listen to your body.  Really listen because it tells you everything you need to know.  Our society is go-go-go and this can translate into our personal and physically active lives.  If we don't take a moment to listen, everything can get thrown out of whack and we end up doing damage or hindering progress.

Here's the Weekly Running & Cross Training Workouts for 7/31/17

Monday- 4.5 mile half urban trail, half road run, pushing the stroller with a few moderately steep hills.

60 minutes of vinyasa yoga practice with shoulder and chest openers, back bends and quad openers.  My goal of this practice was to get to natarajasana (king dancer pose).  In order to do this, I needed to flow to warm up, open and prepare my body.  Look for Wednesday's post on what type of poses I did to increase the body awareness to prepare.

Tuesday- Total rest day, I was up most of the previous night, sick.  Sick and stiff from being bed bound most of the day, I practiced some grounding and strength building poses (warrior I & II, child's pose, retreating warrior, goddess, forward folds.

Wednesday- Easy 4.25 mile run with a few walk breaks just because my legs felt like jello!

Core vinyasa yoga session: working toward King Dancer pose (Natarajasana).  Flowed through Surya A and B, with anjaneyasana, bow pose, sphinx pose with a quad stretch, a ton of planks, trikonasana (triangle pose), warrior III (virabhadrasana III), reclined pigeon, reclined hand to big toe pose and reclined twist.

Thursday- 4 mile faster run with five intervals.  Intervals were run at 10k race speed for 90 seconds with a 60 second slower paced run.  Cooled down with a few anjaneyasana poses, forward folds, handstand, downward dog and goddess pose.

weekly running and cross training workouts

Friday- 4 mile run at 10k race speed.  This was a quick one.  I also did a 30 minute vinyasa yoga sequence with a lot of core work (planks, side planks, boat pose and headstands) along with some warrior II and III, halfmoon and wild thing.  I will post a quick variation of the sequence to my YouTube channel next week, so be on the look out for that!

Saturday- 1 minute warm-up of jumping jacks, 16 minutes as many rounds as possible of:

  • 20 plank jacks
  • 12 burpee pops
  • 24 alternating toe touches
  • 20 side skaters (40 total)
  • 6 downward dog push-ups

1 minute cool down jumping jacks.

Core Power Yoga session on the roof deck of The Art Hotel in Denver!  This was a pretty simple all level class with options to take the practice to a personal level.  Community yoga classes are awesome.

Sunday- Nice long Run! 7 mile, faster paced run (under 8 minute miles) with a couple 30 second hills.

My hope in posting my weekly workouts is that you will get inspiration for your own workouts or to get back on track with exercising.  Have a great week exercising!



Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction.  If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.