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.