Workout Wednesday

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Took the morning off of running (to keep my legs fresh for the race on Sunday), but got in a quality strength training sesh. I started a new strength training routine this morning since it's the beginning of May and I had been doing my past one since the middle of March. I try to switch up my routines (by keeping track in my running journal) every 4-6 weeks, especially during a marathon training cycle since I feel like it helps keep me strong and injury-free.

planks to push-ups

planks to push-ups

I started out my new routine on the bosu ball- 2 sets of 10 of squats (with 10 Ib free-weights) to vertical arm raises (added in a twist in each direction above my head) & 2 sets of 15 balanced skaters (these are sooo good for us runners, but they are HARD). Then moved to the stability ball and did 2 sets of: 20 mountain climbers with forearms on the ball, 10 pikes with hands on the floor & feet on the ball (SO difficult), and 20 sit-ups with 10 russian twists and 10 vertical arm raises (both done with a 10 Ib medicine ball- above my head). Then I moved onto the 10 assisted Dip machine (I am still struggling with these and it may be my most-hated/hard fitness routine ever) and followed that up with 30 rubber band lateral walking squats. Then did some of my pt exercises on the tension cord pulleys! 

tension cord pt exercises

tension cord pt exercises

Then onto some rolling with my R8! Love this thing so much. It is pretty painful (especially if I hit a certain spot), but I 100% notice a difference the next day when I wake up and am not as tight as I would be if I were just using a foam roller. Also just tried this new Kevita Sparkling probiotic- the hibiscus berry was decent. It had a little too much fizz for me personally, but if you like fizzy drinks, I'd highly recommend it!

That's all for me today! Happy humpday!

Do you like to switch-up your strength training routines?

Whats your favorite go-to drink besides water?

Hectic Tuesday, Tart Cherry, & CoreRunning Interval Work-out

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Hooray Tuesday is done and gone! These are always my busiest day of the week where I normally start work at 7am and don't get done until 5pm (with no breaks in there) then I head straight to my CoreRunning Class at Steamboat Pilates Studio. I always try to pack extra snacks on days like today and rest my legs as much as possible (to save them for my run at night!). 

I started my day off with a fantastic smoothie and added in some tart cherry extract- have you ever used this stuff? I swear it has helped me recover so much faster! I read on the Women's Running Magazine Instagram a while ago how one runner uses a tablespoon or two of the extract, mixes it with full glass of water, and splash of lemon juice within 30 minutes of her run to help speed up recovery. I swear it has been working like magic! Highly recommend testing it out yourself and you really don't notice the taste as much as I thought I would. 

Smoothie with Coconut Water, Maple Hill Creamery Plain Yogurt, Tart Cherry Extract, Chia Seeds, 4 Strawberries, 1/2 banana, 1 1/2 tablespoons of Whey Vanilla Protein powder, and one beet

Smoothie with Coconut Water, Maple Hill Creamery Plain Yogurt, Tart Cherry Extract, Chia Seeds, 4 Strawberries, 1/2 banana, 1 1/2 tablespoons of Whey Vanilla Protein powder, and one beet

I love using smoothies as a kick-starter for a long day or to help speed up recovery. After a super crazy two-job work day (I worked at Point6 & then went to the rink to teach our second to last learn to skate classes until the Fall!!), I headed to the pilates studio to do their CoreRunning Class!

This class is so awesome and a fun way to get those intervals done. The instructor provides an overall "plan" for you each week and keeps track of your progression. We normally stick with either 400, 800, or mile repeats each week (depends on how I'm feeling, what I have planned for the rest of the week, etc.). Since I'm racing on Sunday, we didn't do anything too crazy. 

7 miles for the day!

7 miles for the day!

It's amazing how this workout would've left me exhausted just a few months ago and now I barely even feel anything afterwards! I also always look forward to going to this class after a crazy day- it makes me feel refreshed and I can always leave my aggression out on the 'mill. I try to do at least one interval work-out a month outside on my own (to get a feel of the paces), but really love when I can make it and meet up with my fellow runner friends! Now off to foam roll and put those legs up the wall for a bit!

How do you like to do your progression runs?

Have you ever tried a Running class?