We had grand plans for a long trail run on Saturday afternoon; we figured we’d go out and play on the trails after working on them all morning (I spent the morning volunteering with Hands on Portland which basically meant pulling invasive ivy for a few hours).
But it seemed the weather had different plans for us. By the time I got home from volunteering, it had started to rain. It was light for the first few minutes but as we talked about our plans for the rest of the day, it just got heavy. And heavier. By the time we were ready to go, it was raining like whoa.
Unfortunately, it was too rainy and windy for the trails so we opted for a gym workout instead. Honestly, I wasn’t looking forward to yet another dreadmill run but figured we’d put in a couple miles, lift and then change things up and do a swim workout. And while I was bumming that we weren’t able to get out on the trails, it actually turned out to be one of my favorite workouts.
Here’s the workout:
- Run 1 mile on a 5% incline at a 5K pace (I went with a 7.5 and it was really hard for me!), and then 1 mile flat increasing speed steadily (basically as fast as you can) – I ended up with an overall time of 15:37 – I was hoping for a 15:30 or less but that first mile really killed me! Next time…
- Bent over rows with a barbell (I used a 50 lb barbell) – 10 reps
- Mountain Climbers – 40
- Bent over rows with a barbell (I used a 50 lb barbell) – I made it about 8 reps
- Mountain Climbers – 40
- Bent over rows with a barbell (I used a 50 lb barbell) – I made it about 7 reps
- Mountain Climbers – 40
- Kettlebell swings (I used a 20 lb kettlebell) – 20 reps
- Pikes on the ball with a push-up – 10 reps
- Pikes on the ball (no push-up) – 10 reps
- Kettlebell swings (I used a 20 lb kettlebell) – 20 reps
- Pikes on the ball (no push-up) – 10 reps
- Plank curls on the ball – 10 reps
- Kettlebell swings (I used a 20 lb kettlebell) – 20 reps
- Pikes on the ball with a push-up – 10 reps
- Pikes + plank curls (alternating) – 10 reps
- Hamstring pulls on the ball – 20 reps
- Resistance bands sideways walks – 1:30
- Side planks with feet elevated (we used a step) with a dip and then knee to chest – 10 reps / side
- Resistance bands sideways walks – 1:30
- Swim workout
- 200 yard freestyle warm-up
- 25 yard sprints and recovery lap (meaning freestyle sprint 1 lap, breaststroke coming back) – X3
- 100 yard freestyle
- 50 yard freestyle sprints – x3
- 30 sec rest
- 25 yards butterfly + 25 yards freestyle – x2
- 100 yard freestyle
- 200 yard freestyle cool-down
Hope y’all had a good and sweaty Halloween weekend!
Stay sweaty friends!
XOXO,
Jamie
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