Summary December 5 – 11

Hiiiiiiiii folks.  This week was going so well and I was getting back on track with running and weights and planks.  That’s right: PLANKS!  My diet was not too bad and my liver was staying intact (well until later this week when I have my work Christmas party).

Then one of my dogs tried to kill me.  I’m pretty sure it was an accident.  See I came home after work late Friday night…rather early Saturday morning and my Boston Terrier Leo wanted to play a rousing game of keep-away.  He had a toy and ran around to the left side of the kitchen table so I jumped in front of him.  He ran back around the table to the right and I pounce to block.  He goes back to the left and I’m like a wall.  He goes back to the right and I dodge over…only to have my boxer Piper right there.  My momentum carried me almost on top of her and I started to fall.  My finely honed balance kept me somewhat upright as I twisted to the right and brought my left foot down to keep me from falling.  I felt everything soft in my left foot scream as I hobbled over to the couch, positive that when I pulled my sock off, I’d see swelling and bruising.  Not a single mark but OH MY was it painful.  So painful that it kept me from getting a good sleep.

The next day I rolled out of bed and almost collapsed when my foot hit the ground.  I limped around for most of the day.  Then one point I was stretching my foot and felt a pop and all of a sudden it was better.  I took that day off from working out but then eased back with some elliptical work.

And what do I owe my avoidance of complete disaster?  Balance training!!!!  And yes that will be a future post (just for you Shay-lon).

And so without further ado:

Monday December 5:  huh that was a lot of build up for a day off.  Can’t remember why I didn’t do anything…

Tuesday December 6: Trail run 10 km (1:06.16 minutes) WAHOOOOOOOO 10 kilometres!  For the first time in like forever.  Easy and mostly flat but I don’t care.

Wednesday December 7: Trail run 7 km (45:55 minutes) I added a few speed drills to this and to make it fun, whenever I came to a patch with no snow I ran a bit faster.

Thursday December 8: Trail run 7 km (51:15 minutes) These are some of my favourite trails and are just down the road from home.  Very hilly and technical.  I ran on the way to work and then over lunch I did some weights:

  • Upright row (1 set/12 reps with 12 lb dumbbells, 2 sets/12 reps with 15 lb dumbbells)
  • Incline bench press (3 sets/12 reps with 15 lb dumbbells)
  • Row in half seat on BOSU ball (3 sets/12 reps at 100 lbs)
  • Kettlebell swing (1 set/12 reps with 30 lbs, 2 sets/12 reps with 35 lbs)
  • Bent-leg deadlift (3 sets/12 reps with 30 lb dumbbells)
  • Farmer walk (3 sets/50 steps with 30 lb dumbbells)
  • Russian twist (3 sets/12 reps each way with 15lbs medicine ball)
  • Planks  (3 sets for 45 seconds)

Friday December 9: Elliptical 40 minutes

Saturday December 10: The day I found out that gravity works

Sunday December 11: Elliptical 30 minutes

For food, I was quite proud that I made a version of a Green Goddess Salad.  The dressing was simply Greek yogurt pureed with an avocado, salt, pepper, and a bit of garlic powder then thinned with water to a dressing consistency.  I washed and tore up some kale and tossed it with leftover arugula, cooked quinoa, crispy fried tofu, and some cashews.  So good!  I’m really surprised I didn’t take a picture.

I also had quinoa for breakfast.  I cooked it up like normal then added cinnamon, chopped apples (finally almost used them all), dried cranberries, and a few slivered almonds.  It was a nice change from oatmeal.

img_0122
It’s not pretty but it sure was tasty.

 

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7 thoughts on “Summary December 5 – 11

  1. Wooohoo! loook at you killing those kettlebell swings and planks! how did the planks feel? lol.

    I love seated russian twist, such a good exercise in my opinion, I kill that exercise most days. Definitely can make it more challenging too. There goes that upright row, I enjoy those too! mostly because they are easy and you can feel the gains afterwards and during in my opinion, I typically use the cable machine for them, but I have used the smith machine and dumbbells as well. Dumbbells with upright rows seem tough when I use a high weight though compared to the cables.
    Lastly deadlifts, another fun exercise, lol. So many variations these days, and I pretty much have tried to experiment with as many as possible just to see if one is preferable.

    I love reading your workouts, good job with the elliptical as well, 40 minutes on that machine always seems like forever in my opinion. I haven’t used an elliptical in a LONG while.

    Liked by 1 person

      1. I like swings, they aren’t too bad, my gym doesn’t have kettlebells, so I have to use dumbbells, but it gets the same work done. Also, the elliptical takes tons of music playlist! xD lol to help pass time. Do you prefer the elliptical over the treadmill? or bike?

        Liked by 1 person

      2. Fortunately there’s a TV in front of the treadmill and the elliptical so I catch up on news. I try to run more than elliptical but I’ll do the elliptical rather than nothing. And I’d rather do nothing than the bike. I don’t know why I have such an aversion to the bike. I think because it’s so mind numbing. At least with the treadmill and elliptical you can do stuff with your arms.

        Liked by 1 person

      3. Ahh okay, I figured you would like the bike since it isn’t too challenging and somewhat relieving not having to be on your feet all the time. Although, I can understand. I think I do better on the bike vs the elliptical, I can kill the bike really well & it makes me happy when I am finished, lol

        Like

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