Weekly Cross Training, Running & Yoga Workouts 9/4/17-9/10/17

Weekly Cross Training, Running & Yoga Workouts

This weeks Weekly Cross Training, Running & Yoga Workouts post will be my last for a bit.  I have been reworking my site and posting one or two workouts each week might be more beneficial.  Soon, I will be training for another half marathon which I will share my weekly schedule here on the blog.

I have found that visiting other blogs or seeing people on Instagram who post workouts, has inspired me during my cross training workouts.  It has also given me ideas on how to stick with my almost daily runs and incorporate strength training as well.

Finding ways to add strength training into my yoga practice has helped me do more yoga.  Even though I would like to practice yoga everyday, having a almost two year hold (in a couple weeks he will be two!) makes fitting yoga in, pretty hard.  I love that I have a running stroller so I can still run and just load him up when he's being a little rambunctious.  I have also been adding body weight strength training to my runs.

Anyway, I am going to post a couple workouts a week and use Instagram to log my running workouts and some yoga.  So please follow me there if you are interested in running and more yoga.  I also have a YouTube channel for workouts and yoga sessions.

Cross Training, Running & Yoga Workouts

Monday- 7.1 mile, mostly trail run.  I added some leg work in the pool kicking my legs forward and backward and out to the side.  Working the front, back and outer part of my leg, it also worked my glutes, bonus!

Tuesday- quick and faster paced 2.75 mile run (time was an issue)

2 vinyasa yoga sessions (taught and practiced with students and attended a class).  The first session worked on muscle strength and grounding into the earth (flowing into revolved half moon pose).  The second session focused on alignment into half-moon, revolved triangle and revolved half moon poses.

Wednesday- 4 mile hill run: warmed up with 1.5 miles, ran five decent sized hills pushing the stroller, 1 mile cool down.  I also did a bunch of core work, with boat poses, planks, side planks and standing/balancing poses in yoga.

Thursday- Cross training with running mixed in.  Warmed up with 1 minute of jumping jacks.  Then three rounds of the following:

  • 1 mile run at 10k pace
  • 30 split squats (15 each leg)
  • 20 mountain climbers (10 each leg)
  • 1 minute plank hold
  • 20 banded squat lateral walk (10 each side)
  • 10 tricep dips
  • 40 side plank hip dips (20 each side)

Friday- 5 mile, easy run and after some stretching did some handstand (adho mukha vrksasana) and supported headstand (sirsasana) practice with a few crow's (bakasana) thrown in for good measure!

Saturday- 6.1 mile (10k) easy run.  Warmed up with a 5 minute yoga session of surya namaskar A, anjaneyasana, runners lunge and downward facing dog pose.

Sunday- 4.1 mile faster paced run, almost 10k pace.  After my run, I did a primal yoga session involving moving the body in various directions to create mobility and using props to increase core and muscle strength.

Although I am planning on changing up my weekly cross training, running and yoga workouts post, my intent in posting is to give you some inspiration and motivation to get moving!

Cheers,

VM