Thursday: 5.4 easy 7:46/pace (7:58, 8:01, 7:52, 7:30, 7:27), 20 min abs

My run yesterday was amazing. It was warm enough to be outside (32 degrees & sunny!) and coming off a low mileage week i was getting EXTREMELY antsy to run. I paced my first mile around 8:00 and tried to maintain the 8:00 minute effort as best I could. It felt easy, comfortable and pain free. I was totally surprised by the final 7:30 paces, but I think the wind was at my back and pushed me for those last two miles haha.

Okay guys, I bought a new pair Nike Free’s. If you recall, I said I wasn’t going to buy shoes until I maxed out the mileage on a couple of my other pairs… but these aren’t running shoes, they’re just for the gym. So, you know. Loophole. 😉

I tried a leg workout on Wednesday and put a few of my clients through it and I’m still sore! This one will stay in our rotation for a while. The set starts with weighted split squat on elevated surfaces. This helps flex the quads more than you could normally on the ground. These burned out my legs!

Next were alternating walking lunges and then single leg dead lifts with a 30 lb bar.

I ended up doing 3 sets of these exercises, 10 per leg each set. The only thing pushing me to make my legs sore on days like this is knowing it will make be a better, stronger runner!

Matt was my photographer for the day, our pic is all fuzzy cause he was trying to figure out my phone and pushing me over making me look like a hunchback.

I’m going into work soon and arms are next to be worked out and I’ll hop on the treadmill for a few miles in between clients. I’m always curious about runner’s cross training/ strength training routines.

What’s you favorite way to cross train? 

Favorite strength training exercises? Machines? Muscle groups?