Wednesday, 28 January 2015

Wednesday Weekly Workouts Recap: Struggle Week!

I have to admit that, looking back at my week of workouts, I really had a mixed bag!  When I worked out, I went hard, and got in some really good sessions.  But I had 3 rest days, which is way more than normal for me.  Part of this was listening to my body - I didn't feel great for a couple of days, and so sleep was more important, but it was also a product of just struggling to get up early in the morning.

Here's all the details.

Last Week (21 Jan to 27 Jan)


New Rules of Lifting for Women Stage 5, Workout A.  This workout includes Dumbbell snatch, single leg deadlift, bentover row, single arm overhead squat, incline chest press,  plank and reverse woodchop.  I was only doing 4 reps per set, and I did 3 sets of each exercise.  I did my plank holds for 120 seconds.


Rest day! I actually was feeling pretty average, so instead of pushing myself, I decided to get a bit of extra sleep, and try to shake whatever was bugging me.


Rest day!  I still felt a bit average, so I took a second rest day.  I am really trying to listen to what my body wants these days, and this felt right for my body, although my head felt a bit guilty about the extra rest day.


10km treadmill run in 60 minutes, doing hills, and mini plyometrics circuit.  I just set up a hill program on the treadmill, and set off for an hour, and let the hill inclines drive me from 1% - 4%.  I was really just testing to see how I felt.  By the end of the hour, I was getting a bit tired and knew it was enough for the day.  I did a mini plyometrics circuit when I finished - 24 x squats, 12 x lunges (each leg), 12 x jumping lunges (each leg), 24 x jump squats.  I rested for the time it took to do the first round, then went again.  Heart pumping goodness!


Long run - 15km treadmill run in 90 minutes.  I just set the treadmill at 10km per hour, put my headphones into the tv, and zoned out.  This distance was enough for today.


New Rules of Lifting for Women Stage 5, Workout B, plus 30 minute run.  This workout includes Romanian deadlifts, single leg squats, lat pull downs, back extensions, YTWL, crunches, hip and lateral flexion and prone cobras.  Again, I was only doing 4 reps per set, and I did 3 sets of each exercise.  I held the prone cobras for 120 seconds.  I realised that I'm not pushing myself as much as I could be, given the low reps.  I also did an extra 30 minutes on the treadmill - 15 minutes slow and steady, then 15 minutes of intervals - 1 min fast, 2 min recovery.


Rest day! I really have no decent excuse for this one.  I was having a dream that I was sick and wasn't going to work, so when my alarm went off, I woke up and thought 'Why would I get up to go to the gym?? I'm sick!', and then I went back to sleep.  I was going to exercise later in the day, but Gareth got some good news, and I wanted to be at home with him for the evening.  Priorities!

Favourite Workout?

Probably my Monday weights and run combo session.  I felt happily drained by the end of this session.  After being sick for a few days, it was good to go hard.

Next Week

Looking back I wasn't really happy with only doing 4 sessions this week, but I will say that in the sessions I did I went hard, and pushed myself as much as I could that day.  I guess we all just have those weeks sometimes.

Although a couple of my skipped sessions were because I was feeling a bit under the weather, I've realised that at the moment I'm not working towards any particular running goal, which is affecting my motivation.  With my strength training, I'm following a program that I'm enjoying, so I am more motivated to get into the next session.  

So I've decided a couple of things need to change.  I'm going to put together a running program, and I'll be doing some research in the next few days to pull one together.  I'm also going to register for my first race of the year!  More details shortly.

Secondly, I've decided to do my own version of FebFast to try to achieve some nutritional and dietary goals.  More about that tomorrow!

How do you keep motivated in your training?  When is it ok for you to skip a workout?

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