The Week in Workouts [6.9 – 6.15]

For the most part, this was a good week in workouts. The only problem is that it seems I completely neglected to do any PT sessions, mini or otherwise. I have absolutely no excuse.

In other not-so-great news, this mild shoulder pain seems to be hanging around a little more consistently. I think it’s a little rotator cuff inflammation, but I don’t really know. I certainly don’t feel like seeing a doctor or PT about it at the moment. I want to think it isn’t being caused by Body Pump, but then, what else could it be? Sigh. I don’t want to quit going to the class, but maybe I should, for a week at least? UGH.

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On to the workouts, then. Here’s what went down:

Monday: 4-mile Run. I took it to the air-conditioned gym treadmill for a tempo workout. I did speed intervals (I’m going to call them “tempo intervals,” because it turns out they should have been faster). I had a warmup and cooldown of about a mile each at 10:00 pace. The fast intervals were 3:00 each, paces of 9:05, 8:57, 8:57, 8:34. (Next time I’ll start at 8:34.) Slow intervals were 2:00 each at about 10:00 pace. [Steps: 14,877]

Tuesday: 1-km Rowing Machine, 2-mile Elliptical, Body Pump. I wanted to do an elliptical warmup, but the machines nearby were all taken, so I experimented with the rowing machine for a few minutes. It was my first time — should it seem like mostly an upper-body workout? Because my legs didn’t feel like they were working very much. Moved on to the elliptical after it was available. In Body Pump, I backed off a level on the weights because I was feeling a little iffy in the shoulder.  [Steps: 8,882]

Wednesday: 4-mile Run. I had eaten a heavy lunch, and following it up with a run in the steamy post-thunderstorm air was slow and painful. Nonetheless, it is never not good to be out there putting in the miles. [Steps: 12,241]

Thursday: 1-mile Run (split), Body Pump. I ran about .65 of this run before Body Pump and the rest after. I got to the gym with only a few minutes to spare, but I wanted to get some quick cardio in anyway, so I tried to do as much as I could. As it turned out, I could have completed the mile before class after all (class started late), but I just came back after class and ran for another 3 minutes. Thanks for nothing, stupid long afternoon meeting that made me miss my normal warmup. Body Pump class went well; I went back up to my heavier weights. [Steps: 9,750]

Friday: Rest Day. [Steps: 4,089]

Saturday: 5.5-mile Run. It was soooo hot on Saturday — it was mostly my own fault for overdoing it at Friday Happy Hour and needing to stay in bed a little longer the following morning. OOPS. I felt good throughout the run, but by the last mile the sun was really baking down on me and I had to slow down and keep dumping water over my head. I cut it off at 5.5 for that reason and for the reason that I happened to be near my house and I didn’t feel like tacking on an extra half mile when I could just stop. Fine. [Steps: 16,068]

Sunday: 3.4-mile Walk. My husband did his bike ride solo this week so he could work speed and hills, and I decided to just walk. It was pleasant out there.  [Steps: 9,420]

Totals: Steps: 75,327 (Woo hoo!)

Screen shot 2014-06-16 at 11.09

Goals: This next week, I’d like to take care of my shoulder, so I’ll skip at least Tuesday’s Body Pump class and see if that helps. I’d also like to add a mile of running to my weekly total (7 miles on the weekend?) and do three PT mini-sessions.

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