This has been my first real week back since being sick. It feels good to be back on my exercise routine.
Monday: Spin class (35 min) and yoga (45 min) (as I said in an earlier post, I did these back-to-back and so I wasn't at 100% in my yoga class. I'm not sure if that is a problem or not.
Tuesday: Swam 40 minutes
Wednesday: Run/walk workout, 4 10-minute running intervals with walking in between and warmup/cooldown walks. About 40 minutes of running and 15 minutes of walking. My foot did bother me a bit later in the day.
Thursday: Spin class, got there early so I did an additional 10 minutes of lower-intensity riding before the class started, which was 40 minutes and intense. I also did 12 squats (with 135 pounds on the Smith machine) 12 dumbbell bench presses (20 pound dumbbells) and 12 biceps curls (10 pound dumbbells). My new strength training book arrived so next week I will try the superslow technique for real, but I did go slow with this mini-workout.
Friday: Was all dressed to run, realized my foot hurt and I was exhausted. I did a lot of heavy-duty cleaning that morning, so I think I was on my feet too much. On the plus side, my shower looks great.
Saturday: Pilates circuit followed by ab work.
Sunday: I plan to go to my Master's swim group for the first time in a while. It might be rough since I've missed two weeks.
Checklist for yesterday:
I'm going to need to start planning better. I have it on my list of things to do today to plan this week's meals.
I need to keep up the training if I'm going to make my fitness goals -- my big one is to do an Olympic distance (2x sprint distance) triathlon. I need to be able to run a 10k, which could be tricky if my foot keeps acting up. I registered for a triathlon training clinic in April so I need to be fit enough by then to really get all I can out of it. I plan to do two workouts in each discipline (run, bike, swim) each week, plus keep up with the Monday yoga (even if doing Spin before means I'm not at my best) and the Saturday Pilates circuit. I want to add one more strength workout in for the week, probably on Thursday when I'm going to the gym for Spin already.
This is what it would look like:
Thursday: Spin/strength train
Saturday: Pilates Circuit
Sunday: Swim with the Masters
I also want to add an evening walk with my husband a few days a week. I realize that there is no dedicated rest day here, but since my Saturday workout is in the morning and my Sunday workout is late evening, there is a long rest period there. Plus, if it gets to be too much, I will adjust.
I have a trip coming up in March, which means I have a training break just a few weeks away. I will be on my feet a lot, walking and using public transit.