Summer Strength 2018

Two weeks on from the marathon and I think I feel fully recovered. I was being a bit careful this week (wk2), trying to ease myself back into running, and on Monday I tried out a short bodyweight workout to test my body out.

I did the circuit below, 4 times 10 reps each.. with a warm up before and a cool down / foam roll after. I didn’t feel any pain the day after, but took a rest day any way. I felt pretty good all week, got some good sleeps, and had a good message on Wednesday night.

Then today, Saturday, I wanted to get my second Strength workout in, but this time I’d include weights. My focus after the marathon is to balance strength training with running – aiming for 3 runs and 2 strength sessions in a week (3 if I’m up for it).

Here’s what I did this week – I achieved my goal of 3 runs and 2 strengths, but also got some good rest in too:

Mon: 2.9M Run / 25 min bodyweight Strength & foam roll
Tue: Rest
Wed: 5.5M Run easy (plus massage)
Thu: Rest
Fri: 6.5M run easy
Sat: 40 min weighted Strength plus foam roll
Sun: Rest

Still easing myself in gently in a reverse taper.. nice little short runs, and being careful not to break myself.

Here’s what I did this morning…

A warm up then, 3 rounds of:

– DB Squat to Press – 2x8kg x10
– Reverse Lunges – x10es

– Press Ups – x12
– DB Bent over row – 2×12.5kg x10

– Single Leg Deadlifts – x10es
– KB swings 16kg x24

– BB Clean n Press 22kg x8
– Renegade Row 2x8kg x10

Then an 8 min finisher on the spin bike:
30 secs 100rpm : 2 mins 80rpm x3
30 secs 100rpm

I was a sweaty mess (dripping!) at the end of the 40 minutes. And then I did some foam rollering to finish off.

Now I’m going to keep doing that workout in May, 2-3 times a week alongside running x3.

Something like:

Mon: Run 🏃‍♀️
Tue: Strength 🏋🏼‍♂️
Wed: Run (or rest) 🏃‍♀️
Thu: Rest (or Run) 💤
Fri: Strength 🏋🏼‍♂️ & 5k Run lunch 🏃‍♀️
Sat: Rest 💤
Sun: Strength 🏋🏼‍♂️ or Run 🏃‍♀️

I could do an express 4×4 workout of below as my third strength workout of the week, with a finisher at the end.

Then in June and July I’ll get back into full strength mode, with a similar workout that I was doing with Ross, focussing on compound lifts, alongside running.

This morning I trained with the garage door open, and it was warm enough. The nicest thing was to be hearing the birds tweeting as I worked out.

It’s nice to be back in our Foxy’s Garagym. 👍🏻 🦊 🏋🏼‍♂️

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