Weekly Running & Cross Training Workouts 8/7/17

Vacation, vacation!  Being on vacation can cause some issues with sticking to a normal workout.  I am super focused on my running and cross training workouts.  So focused, that I know it annoys my family and friends at times.  Even during vacation when I am supposed to be relaxing, I am always doing something active.  To me, this is what makes me feel myself.  If I don't run, practice yoga, walk, bike, hike, etc.  I don't feel like myself.  Staying active is a part of me and makes me run at my optimal level even when I am not feeling my best. Starting this week off with an early flight and a night of sleeplessness, didn't change this.  We had an 8:00 am flight, which meant leaving my mother's house at 5:30 am.  All week, I struggled with my stomach and feeling well.  Eating out, even at gluten free places didn't make me feel great.  I happened to have a major stomach ache all night before the flight and had to get up at 5:00 am.  I did manage to do about 20 minutes of a more cardio vinyasa yoga session.  This helped to get me going and have some energy on and off throughout the day.  Yoga is amazing if you let it in.

Weekly Running & Cross Training Workouts

The practice of yoga involves breathing prana into the body to get energy moving.  To let life flow throughout the body.  Even a few minutes a day can accomplish this goal.  Many people think of yoga as a way to exercise or stretch the body.  This is true however it is much more than that.  Concentrating throughout the practice on the parts of the body that are being used and concentrating on the present moment are what make yoga a mind and body practice.

Every day I learn something new about my body and my emotional state.  Yoga and exercise in general is such a great way of clearing out negative emotions and welcoming more present and renewing thoughts.  I have been practicing yoga and working out for a long time and I still learn and gain something from each session.

Last week's Weekly Running & Cross Training Workouts

Monday- Cardio vinyasa yoga for 20 minutes.  5 surya namaskar A, 3 surya namaskar B, planks, warrior I, II, crescent lunge, modified crescent lunge and moving from crescent and modified crescent lunge 5 times, jump switches in plank, trikonasana (triangle pose), side plank, tree pose side plank, supported headstand, three legged plank into a vinyasa.

Tuesday- 3.7 mile easy run with pike planks, twisting pike planks, and sliding mountain climbers.

Yoga: moon salutation yoga session, including ardha chandrasana (half moon pose), anjaneyasana (crescent lunges), vira II (warrior II).

Wednesday- 4.25 mile run with 6 or 7 (I got distracted showing my son a deer on the way down a hill) 30 second hill sprints with 60-80 second recovery.

Yoga: Core vinyasa yoga practice involving a moon flow, parivrtta ardha chandrasana (revolved half moon), virabhadrasana III (warrior III), bakasana (crow pose) and parsva bakasana (revolved crow pose)

Thursday- Warmed up with a few jumping jacks and cooled down with 600 meter run.

Workout- 4 rounds of each exercise:

  • 900 meter faster run (at 5K speed)
  • 10 twisted push-ups (5 each side)
  • 20 Bulgarian split lunge (10 each leg)
  • 10 tuck jumps
  • 30-45 second plank hold
  • 20 squat crab walks with an exercise band (10 each way)

See video of exercises here.

Friday- 4.75 mile easy but faster paced trail and road run.

Yoga: Energizing yoga with planks, surya A and B, warrior II, crescent lunge and supported headstand.

Saturday- 20 minute interval workout changing exercises every minute on the minute.

2 rounds of the following

  • high knees
  • push-ups for 30 seconds then triceps dips for 30 seconds
  • bench jump overs
  • v-sit ups, with 10 second superman hold at the end
  • burpee with a hop
  • sumo squat jumps forward and backward
  • skater hops
  • rolling pistoles 30 seconds each leg
  • jumping jacks
  • one leg bridge hip thrusts 30 seconds each side

75 minute yoga lab session working on crescent lunge with a twist, warrior I and II holds, planks, vasisthasana (side plank), ardha chandrasana (half moon pose), trikonasana (triangle pose), ardha chandrasana chapasana (bowed half moon pose), side plank with quad stretch to wild thing, adho mukha vrksasana (handstand) play and floor poses to stretch the side body and hamstrings.

Sunday- 7.1 mile mostly trail run at an easy run speed that at times was faster than I anticipated but I was in the zone!

Quick Yoga stretching session: surya namaskar A, virabhadrasana I & II, anjaneyasana variations (revolved crescent lunge), adho mukha vrksasana (handstand), uttanasana (standing forward fold), bakasana (crow pose) and ending with some L-sits with hands on blocks.

My hope in sharing my weekly workouts is that you will find inspiration to get started or to continue on your fitness journey.  If you have any questions, please leave a comment and I will do my best to help you out.

Ciao,

Val

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.