Happy Thanksgiving

Happy Thanksgiving! It's pretty around here today. We got about 2 inches of snow yesterday from the Nor-Easter that passed through. I celebrated this late morning by going for a 2 and 1/2 mile test run for my ankle. Last Thursday I was just starting my mile run after a legs workout and rolled my ankle. I was only about a tenth of a mile in when I rolled it. I immediately stopped and walked back home. I did the whole rest - ice - compress - elevate for the remainder of the day. It never bruised or swelled up, so I really lucked out. It hurt like a bitch that night and the next morning, and miraculously felt back to normal by the next night. So I shut down running for a whole week till today. It went well! I wanted to see how it felt before running a Turkey Trot 5K on Saturday. So far, so good.

Here's the rest of my workouts this week:

Monday:

Warm-up

Bench press: 7 reps at 50lbs, 6/60, 5/65, 3/75, 2/80

Lawnmowers: 10/25, 10/30, 10/35, 8/35

Dumbbell chest press: 10/18, 10/21, 10/21, 8/21

Dips: 20, 20, 20, 20

2 minute plank 

Ab work

Cool down 

Wednesday: 7 sets of 10

Warm-up

Push-ups

Squats

Pull-ups

Lunges

Dips

Crunches

Burpees

Cool down

Cold Snap

Damn it's cold!!! Glad I don't live in upstate New York. Some parts got around 5 feet of snow. Way to early for it. It's supposed to be cold all week until Sunday when it's forecasted to be around 60. Anyways here's my last few workouts:

Saturday: Empty stomach cardio. I did a 7:30am run in the cold at Valley Forge. I did the 5 mile loop in exactly 43 minutes. 

Monday: Upper body work

5 minute warm-up

Chest press: a)8 reps at 45lb b)6/55 c)6/60 d)6/65 e)3/75

Lawnmowers: a)10/21 b)10/30 c)8/30

Dips: a)20 b)20 c)20 d)20

Shrug&Clean and jerk: a)12/12 b)12/12 c)12/12

Curls: a)10/18 b)10/18 c)10/18

Ab work

Tuesday: 20 min workout of the day

5 minute warm-up

10 push-ups

10 squats

10 pull-ups

10 lunges

10 dips

10 crunches 

10 burpees

REPEAT for 5 rounds

Zombie Run

I did my second race on November 1st. I thought it was a traditional 5K, but it ended up only being 2.2 miles. I ended getting 2nd female overall and won a gift basket. Not too shabby. Zim did the "zombie" form of the race and survived for the first time. The zombies chase you and try to take the three flags off a runner's "life belt". It was fun and brought a decent crowd out. Too bad it was more or less pouring all morning. They had a nice set-up for the zombie make-up booths, along with some horror themed vendors. I'll most likely run it again next year.

Speaking of dress-up Victor was dressed again as Batman aka Batbaby. We walked with him the week prior dressed as Batman in a Halloween parade. He ended up winning 2nd place in his age group for his costume. On Halloween he attempted to help me hand out candy, but only lasted for two trick r treaters before falling asleep. I'm excited to actually get to take him out next Halloween.

I've been still getting in some runs and some strength training in as well. Saturday I ran the 5 mile loop around Valley Forge Park. It's not an easy run, but I surprised myself, running it a little over 42 minutes. It was beautiful out too. I want to start getting one longer run on the weekend.

I've changed up my strength training a bit. I needed something new. Here's today's:

5 minute warm-up

Lawnmowers: 12 reps/21lbs of 5 sets

Bench chest press: 8 reps/45lb, 8/55lb, 8/60lb, 6/65lb

Dips: 20 reps of 4 sets

Shrugs/Clean & Jerk: 12 reps/12lbs of 3 sets

Cohen Curls: 10 reps/15lb of 4 sets

5-7 minutes of ab work

Finish with a 1 mile run (7:38)

Cool down

DONE