Workout Plan - Jul/Aug 2018
Progress never happens in a straight line, does it?
I was sprinting right out of the gate as May arrived, but was brought to a halt by June. Though my heart and head were all-in for my running program, my body wasn't quite at the same level. I ended up with a minor tendon overuse injury in my both ankles, which I started to see a physiotherapist for. Her advice? Decrease mileage, stop running hills, stop running if I felt any pain at all. She gave me some exercises to do daily, and told me to do very short runs 5-6 times/week. I was sad to say goodbye to long runs and the idea of a 2018 marathon, and I had to stop running with my local runclub (who are all hill masters!). Having suffered much worse injuries in the past, I was set on being smart and following through on the advice. The ultimate goal is a lifetime of running, after all.
Another obstacle hit - quite literally - on a rainy June morning as I rode my bike to work. In a somewhat hazy series of events, I was hit by a car as it blindly turned through an intersection without looking for oncoming cyclists in the bike lane. An X-ray confirmed that nothing was broken, but the bruises that marked my stomach, pelvis, and thighs spoke to the aching I would be feeling for the coming weeks.
Despite all of this, I refused to give up on my goals. I was running less than I wanted, but was still hitting the gym as hard as my body allow. I kept my eating on track for the most part - the exception being some overeating on my birthday-weekend. We all know that calories don't count on birthdays, anyway.
Warm up, 5 minutes
Superset
Sled pushing - 4 sets, 8-12 steps
Landmine deadlift - 4 sets, 8-12 repsSuperset:
TRX pull-up - 4 sets, 8-12 reps
Decline push-up - 4 sets, 8-12 repsSuperset:
Barbell over head alternating lunge - 4 sets, 8-12 reps
Hanging knee raise with dumbbell - 4 sets, 8-12 repsInclined dumbbell Russian twist - 4 sets, 8-12 reps
Barbell curl and press - 4 sets, 8-12 reps
Images courtesy of Physigraphe, using the Hexfit app