3 weeks later, the verdict

Well, after three full weeks of absolutely no cardio due to sickies x2, I finally got my run on this morning. Run-date style no less! (with my fab friend Steph who ran the half with us last fall)

The verdict?

I can still run.

Seems simple enough right? But seriously, after being out of the cardio game for so long, I was legit nervous while I waited for Steph to arrive for our run date. I was worried that I’d suddenly lost major cardio endurance. And worse, that this would be a “bad” run for me today.

But as soon as we started running, the nerves subsided, those new sneaks felt nice and cushy and supportive, and we were off! We ran about 5 or 5.5 miles and talked the entire time. I’ve missed her and our run dates!

I will say though, that damn – I cannot wait to be running longer and longer distances again. We were reminiscing about our half marathon training runs last spring/summer and how crazy it was that 5 or 6 miles was a “short” run in our book. And banging out a good 9 or 10 mile training run was no biggie.

I so miss that. Not the mileage per se, but the accomplishment of seeing your body acclimate, adjust and perform to longer and longer distances. <Guess it’s time I revisit my race calendar, huh?>

It makes you feel just a little bit more alive.

And honestly – that’s the key for me, really. Working out makes me feel alive. Having major DOMS from my two upper body workouts this week has been such a welcome feeling. Not because I’m a glutton for punishment (well, I kinda am), but because that feeling reminds me that my body will not fail me. That it’s built strong and is willing to endure a lot for me.

And I dig that. So much.

In other news, today is the last weight training workout for the week for me. On tap? Legs and shoulders. I’m planning to get those done before dinner (fingers crossed) so I’ll post my planned workout today and give ya’ll an update tomorrow. Fair enough?

Shoulders and Legs – endurance-style (high reps, low weights)

Legs set #1: Lunges, body-weight only. 3 sets @25 reps per leg. 30-45 sec rest between sets (I find that going with body weight only in an endurance style workout helps me keep proper form and I can truly get my legs into that 90 degree angle that’s required of a proper lunge. If you’re looking for form pointers beyond my rambles, check out Heather’s post  over at Mile26andMore on this very topic today. Great tips, girl!)

Legs set #2: Squats with a barbell. 3 sets @ 20-25 reps per set, 25lbs. 30-45 sec rest between sets

Legs set #3: Plie squats with one weight. 3 sets @ 25 reps per set, 30 lbs. 30-45 sec rest between sets

Legs set #4: Calf raises with two weights. 3 sets @25 reps per set, 15 lbs in each hand. 30-45 sec rest between sets.

After legs, I’m switching to supersets for shoulders. It’s efficient and gets the job done a wee bit faster. 😉

Shoulders superset #1: Front raises (12.5 lbs) followed by overhead press with the barbell (20 lbs); 3 sets @15-20 reps, 30 sec rest between sets.

Shoulders superset #2: Overhead presses with dumbells (12.5 lbs), arms rotated forward followed by rear delt flyes (10 lbs); 3 sets @15-20 reps, 30 sec rest between sets.

Shoulders superset #3: Side lateral raises (10 lbs) followed by upright row with the barbell (20 lbs); 3 sets @15-20 reps, 30 sec rest between sets.

Whew. If I get through all of this today, it’ll be a minor miracle. Hehe. 😉

17 thoughts on “3 weeks later, the verdict

  1. So glad you finally got in a great run!!! I’m going to be motherly for 2 seconds though and remind you to not go too far so quickly since you haven’t been running lately 😉 Ok, I’m done.

    Looks like another good workout on tap! You need to get your booty over to the forum and share with the ladies btw.

    • LOL how did I KNOW you were gonna yell at me for that! You’re absolutely right – I probably should’ve turned around a little sooner but we were having such fun catching up. C’mon moooommm, just this once?? 😉

      And yes, I am SO behind on our forum friends! I’ll make it a point to get over there today or tomorrow for sure.

  2. Wow girl, you are back on form! I agree with you about body-weight endurance exercises too. It’s definitely good practice to keep them in there along with the heavy lifting. Plus is shakes things up nicely. I worked out at home today, so did a fair bit of bodyweight stuff (burpees, eep!), and it felt really good. I also did my yoga at the end too 🙂

    And great news about the running! I really don’t think you had anything to worry about, but it’s good to know you still got it 😉

  3. Yes!! Good for you sis, I felt this way too when I ran today and earlier this week. I felt that ‘feeling’ coming back. Slowly, but surely. and the double was a lot sis! I’m gonna be a mom too…*eyebrow raised* 😉

  4. So glad you had a great run! I wish you could be my running buddy. It really is amazing what our bodies are capable of, and I really understand the feeling about craving the longer runs. I haven’t run over 3ish since my half a couple of weeks ago, but I’m feeling ready for a 5 or 6 miler. 🙂

    • It was so awesome to feel the breeze in my hair and to be on my own two feet again. I would LOVE to run with you – I’m thinking a Texas trip definitely has to be in my future. We’d have such fun (Lindsay, you reading this??).

      Hhope yo uhave a great weekend – and that you have a great next run!

  5. Wow you’re really back in the swing of workouts and cardio. Really enjoy reading your new weight workouts, I like your leg and shoulder workout, that’s a good weight you’re lifting for your shoulders. My shoulders are weak but I still like working them. Have a great weekend!

    • I told you I missed my workouts, ha! I love working shoulders too – and I highly doubt you have “weak” shoulders…you don’t have to lift “heavy” to have strong shoulders you know. Own your workouts, you work hard!

  6. Sometimes a good long rest is just what the body needs. It sounds like you’re back in the swing – fresh, energized and rockin’ it! Have a great weekend!

    • you’re right, sometimes that’s all it takes – because you know what? I feel better than ever. After this week, the last three weeks of unintended rest were totally worth it. Happy weekend lady!

  7. Pingback: Let’s recap, shall we? « EatDrinkBreatheSweat

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