Hi everyone! I hope you are doing well. How was your first week of 2023? To me it was a mixed bag with some lovely days, mixed with strong wind and heavy rain. I’ve kept my fitness routine going, with weightlifting sessions and walking/running in the local area. I’m joining Kim and Deborah in the Weekly rundown link-up to share my week of fitness.
- Monday – Running/walking, about 5,5 km in total
- Tuesday – Gym day
- Wednesday – Running/walking, 5,72 km in total
- Thursday – Gym day
- Friday – Rest day
- Saturday – Push-ups 3×12 and running/walking, 7,47 km in total
- Sunday – Rest, and running gear shopping
Monday
Well, this run certainly was an interesting one! To begin with, it was the best run I’ve done since coming back to running after the knee injury. I actually think I ran at least 50% of the distance, which is a huge step forward!
I did the normal route which is about 4,5 km in total. When I was almost back home, I found a phone on the road. I thought it would be safer in our house than on the road, so I took it home and tried to figure out how to find the owner. I looked up some local Facebook groups to see if I could post something there, and then the phone rang. I wasn’t able to reply, but took a picture of the screen with my own phone, and rang back to the number on the screen. I was very relieved to hear it was the owner’s husband – I would have felt bad about having the phone at home without finding the owner.
He didn’t catch my description of where we live so I said I could come back down the hill to the local school which is a good meeting point. Since I didn’t want him to wait for ages there, I ran quite a bit on the way back down and felt good. I was a bit intrigued to see if I could do another loop – and was actually a bit disappointed when he came to meet me halfway!
Tuesday
Gym day, somehow I wasn’t happy with my performance on a lot of things but my PT said I was doing great so I tried to believe him.
- Romanian deadlifts, 30 kgs
- Bulgarian split squats with 10 kg dumbbells – this went really bad but I could do 7-8 without losing balance so perhaps not too bad after all.
- Push-ups from bench
- Flyes, 5 kg dumbbells
- Barbell bent-over row
- Tricep pulldown with cable machine
- Shoulder front raise, 4 kg dumbbells
- Reverse flyes, 4 kg dumbbells
Wednesday
I went for a nice walk & run and tried the road towards the beach again. They have been doing some major roadwork down there, but it seemed like the work was completed at least on “our” side, so I went all the way down and then back, 5,72 km in total. I forgot to warm up and my legs were a bit tired so I didn’t do great with running on the way there. But it was 12 degrees C (53 F)! It was lovely despite a quite strong wind. On the way back I was able to run a lot more – this happens quite frequently even if I do warm up before going out. I wonder if that’s a sign I need to warm up more?
Thursday
This week has also been a bit re-arranged, because we were going to (finally) receive our 2nd Covid booster, and I didn’t want to risk to miss my training on the Friday because of potential side effects so I rescheduled for Thursday. It was the week’s “easy” session – which I now know only means mixed lifting with mat exercises, not easy! All exercises were done 3×12.
- Deadlifts, 30 kgs
- Chestpress with 7 kg dumbbells
- Russian twists (attempt – still not much success but at least some practice), 6 kg dumbbells
- Back extensions on mat
- Reverse flyes (sort of) with resistance band
- Stand-up row with wider grip
- Lateral raise, 4 kg dumbbells
- Shoulder shrugs with 12,5 kg dumbbells
This was a massive session for shoulders and shoulder blades… which is good because I need it.
Friday
This was a total rest day. I felt like I had been run over by a truck, probably a mix of vaccine side effects and being extremely sore from the Thursday strength session.
Saturday
My husband found a set of push-up handles at Aldi, and I did three sets of pushups to give them a try. Quite nice actually, compared to “ordinary” push-ups, it seemed easier to focus on the correct muscle group somehow and when I’m stronger I’ll be able to get down deeper than I would with my hands on the floor.
The weather was quite nasty with very strong winds and heavy rain showers. I got some things done in the house but in the late afternoon, I really felt like moving my body more than that.
I got my husband on board and we went out for a walk/run – this was the first time we ran together since before my injury and I loved it! We took a nice route we’ve done before but this time we turned back a bit earlier.
The weather was absolutely savage at times! But only storms or frost/ice can stop me, and it was a lovely run, one of my best so far. I realise I said that about the Monday run too so it must have been a good week!
Sunday
No training today, but instead we went to a local-ish sports shop to look for water bottle belts for runners. We found some different variations that we’re going to try, and I also found a waist bag that seems to work for my camera! Yay! I’ll take it out tomorrow to see how it goes. I ordered a proper camera waist bag a while ago but there seems to be a supply chain problem with most camera gear in this country at the moment so I have no idea when I’ll see it. The one I bought today should work well enough until then.
I did fewer home workouts than I’ve done some other weeks but I’m overall happy with the week, and especially that I’ve been able to run more during my run/walk outings.
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