2013 - Week 31 Recap

It sure doesn't take long to lose fitness, I tell ya.  This past Friday I got the green light from my physio to add in some lower body strength training and start lengthening the distances on my runs as things are looking pretty good with the old bum...wooohooo!  So far, it doesn't feel like my cardio has suffered too much but not so with the strength side of things...I did 3 sets of 10 air squats and lunges to start on Sunday and I couldn't believe how sore I've been the past two days!  I guess it's been almost a month since I hurt myself so I'll need some time to build things back up again slowly but surely...I don't want a repeat of this little incident ever again.

This whole broken ass thing really got to thinking though...over the past six months I've definitely asked a lot of my body but really haven't looked after it that well...mea culpa.  I've been bad at stretching and rollering consistently and haven't been getting regular massages to keep things loose and limber, which I think has resulted in a lot of the issues I've been having with my ribs coming out of place more often than usual.  Well, no more...I'm vowing to roller and stretch nightly and make regular appointments with my most amazing and fabulous RMT.  "Niggles no more!" is my new motto.

WORKOUTS:

Sunday: home workout - hundreds
Yes, I like to torture myself...hundred pushups, situps, burpees and mountain climbers.  I admit that I didn't do the jump in the burpees but once the butt is better, I'm there.

Monday:  rest

Tuesday: 3K treadmill run

Wednesday: 3K treadmill run

Thursday: rest

Friday: intervals on stationary bike, chinups

Saturday: 3K run/circuit
Yay!  Ran the full 3K with one walk break...glute felt great!

FOOD:
Bang on...yes!

RECIPES:
Arugula Salad with Penne, Chickpeas and Sundried Tomatoes (this was fantastic, highly recommend!) and the Fiesta Bean Salad from Skinnytaste and Quinoa Salad with Herbs and Sunflower Seeds from Canadian Living.