Wake Up Buttercup

I may not know the names of all the muscles I shredded yesterday, but I know their precise locations and can feel their smallest contributions to movement . #ow

Altogether I did 120 slams, 120 push-ups, and 120 squat jumps (4 timed sets of 30 reps). This was a wake up call after two weeks of injury rest.

10K Training

I’ve run 3 half marathons and oodles of 5Ks, but when it comes to 10K races I have some sort of mental block. 6.2 miles is right in the middle of too short and too long, so it should be fairly comfortable, yet this distance has always been my racing unicorn.

To remedy this, I’m running a trail relay in April (taking the 6.5 mile leg) and the Borgess Run 10K in May. Are you sitting down, Reader?  I’m training for these races. Yep. I’m using a modified version of Hal Higdon’s intermediate 10K training program and it’s already kicking my butt.

Here’s what a typical week looks like between now and the first week of May:

schedule

No sweat, and #nosleeptilBorgess

embrace the burn

Training recap time! Long story short, distance running is back in my routine and my last two training sessions made me wonder if the gym staff would be offended when I unapologetically puked on their nice wooden floor. I added magnesium into my daily supplement regimen to convince my muscles I don’t really want them to die.

February 23:

  • Lunge walks with a 25lb plate, starting with the weight center and dropping it to the side and curling back up with each lunge. My arms are w-e-a-k
  • Broad jumps hugging a 16lb slam ball, then alternating broad jumps and actual slams
  • FIFTEEN minutes on the upside down Bosu Ball with a 25lb plate, alternating plate placement at chest level, stomach level, out in front, right side, left side

March 1:

  • Plank seal walk with slide plates; sumo squat jumps with 16lb slam ball 10x; slam ball 10x; plank seal walk back
  • Bosu ball: balance on one leg with 25lb plate, step off to opposite leg and balance on floor
  • Jump rope 30 seconds (no misses), paired with
  • Speed stripper squat jumps (TRX assisted) for 60 seconds
  • Weighted raised split leg ab crunches

And my trainer wants me to score two goals in one game this week. Wish me luck!

Stability

(a follow up to Text to Vent)

Last week Tuesday I left the gym fairly devastated. Austin guided me through what seemed like a simple workout for balance:

  • Aerobic Step Squat Jumps (On/Off Quick Touch)
  • Kettlebell Squat Jumps (Quick Touch)
  • Bosu Ball
    • One leg static, the other swinging to mimic a soccer shot (15 seconds)
    • Medicine ball toss back, two legs on, lift to one leg while ball is in the air, set it down as ball is caught, throw back and switch legs
  • Push Ups & Plank Drags

…but that Bosu Ball made me its #1 Bitch and unfortunately my frustration with the experience followed me through the rest of the week.  Despite my terrible attitude, I went back to the gym, nailed my 15 seconds of balance, developed some arm/core strength and even practiced broad jumps. They came in very handy for this week’s stability workout:

  • Single Foot Bosu Balance w/opposing kettlebell
  • Bosu 10 second step over, crossing behind
  • Jump Rope
  • Agility Ladder with resistance band
    • shuffle outwide
    • zig zag to corners
    • wide stance broad jumps
    • hopscotch
    • Ball control (6lb med ball) – in and out with alternating feet
  • Calf balance with slam ball press
  • Calf wall balance dominant stance with slam ball

Still falling off the Bosu ball but I have a better attitude about it and I know I’ll nail it by the weekend. Absolutely love the variety in my workouts and I’m starting to see a noticeable difference in my body now!

Rest Days? LOL (but srsly, I need recovery advice)

Going to the gym was the LAST thing I wanted to do yesterday. My legs were howling from Tuesday’s workout and the three soccer games I played on Wednesday. The more I thought about all the squats and broad jumps I had to do, the more work seemed to take precedence over working out (soooo busy, dontcha know?) Motivation  came in the form of a particularly frustrating text exchange that figuratively drove me to the gym.

Thursday Afternoon

  • Aggressive rowing with loud breathing (5 min)
  • Fast (and sloppy) agility ladder circuit (3 sets, lots of reps)
  • Carefully and gingerly Trx assisted lunge jumps followed by a shoulder width squat (3 sets, 8 reps)
  • Angry overhead 12 lb weighted ball throws at the wall with a squat retrieve (3 sets, 10 reps)
  • Reluctant broad jumps that got less reluctant as I worked to improve my form and distance (2 sets, 8 reps)
  • Determined medicine ball toe touches, not looking (3 sets, 25 each leg)
  • Really, really tired leg Trx assisted sumo squat to shoulder width squat to stripper squat (3 sets, 8 reps)
  • Ab work: double leg lift & hold, flutter kicks (3 sets, 25 seconds each)
  • Push-ups on my knees because my abs were killing me (15)
  • Stretching (1o min)

I left the gym feeling accomplished and happier. My leg muscles were tired but definitely looser than they’d been all day.

Thursday Evening:

  • Adult Co-ed soccer, defense, 50 minutes

 

Oof!  I really needed an epsom salt bath after all that activity! A friend recommended post-workout Lysine supplements; what would you recommend for optimal recovery?