35 minute run in the dark with my headlamp. I was nervous about getting injured (knees/hips overtrain) but I was fine. I did a few minutes of dynamic stretching.
2 sets of stair lunges: 45 stairs(2 at a time) X 2
Core work and stretch for 30 minutes.
- Glute work (clamshells, upside down bridge and leg raise) 3 x 15
- Side plank with sweeping arm: 3 x 5 each side
- Plank 1min 30 (yowsers!)
- lower back work (superman/reverse hand clap)
- heels on the stability ball (25 crunches, and 20 elbow to knew crunches)
- reverse bridge on stability ball (15 second hold x 4)
- Dead Bug: legs raised--- dropping one leg at a time. 5 each side (yowsers!)
shower, drink.
I'm so relieved that there's no pain or injury from my long run on monday. I have been disciplined with Trameel tablets, yoga and icing. Yahoo!
ondole marathon!
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