Disclaimer: This post contains affiliate links

 

TheraGun Usage

I’ve been on the fence about how to include my new TheraGun (affiliate link) usage in my daily workouts. I include stretching and foam rolling, so it seemed to make sense to include percussion massaging in the same way; however, I tend to use it daily as the need arrises and not just for recovery from workouts. As I’ve mentioned, it’s done wonders on my shoulders/scapula area and I’ll have it at the ready for any other knots and places of concern. So rather than mentioning it as part of a workout, it will simply be listed on my Weekly RunDown infographic in the same way as a McKenzie press-ups.

 

Overview of the Week

Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…

 

Sunday

Cycling: 24 miles
• Average speed: 16.8 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 8:46 AM
• Location: basement
• Weather: 63°
• What I wore: bike shorts and jog bra

The wind gusts were obnoxious, the air was cold, and the sun was elusive, but some of my cycling friends met for a 25-mile ride on the gravel roads on the western side of our county. Me? I stayed inside in the comfort of my basement and knocked out a decent ride.

 

Monday

Strength training: 1 hour

It was a beautiful day and I would have loved to go out for a walk, but I was slammed with clients from 7-5.

 

Tuesday

Cycling: 10 miles
• Average speed: 17.0 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 6:29 AM
• Location: basement
• Weather: 63°
• What I wore: bike shorts and jog bra

Running: 5K
• Average pace: 9:53 minute/mile
• Elevation gain: 88 feet
• Start time: 12:26 PM
• Location: neighborhood circle
• Weather: 43° (feels like 39°) and cloudy with rain starting halfway in
• What I wore: capris, s/s shirt, nylon shell, gloves, mittens, ear warmer headband, and visor (took jacket and mittens off halfway through)

Foam rolling: 10 minutes

Stretching: 10 minutes

With a somewhat flexible mid-day schedule, I waited until the rain stopped to head out for my run. I got too hot so I swung by my mailbox to drop off my jacket and mittens; however, it started raining soon after. Luckily, I didn’t get cold or melt. 😉

 

Wednesday

Drive to the farm

Strength training: 15 minutes of core

After sitting in the car for six hours, I had hoped to get out for a quick walk, but chose instead to undecorate my mom’s house from Christmas which was a workout in itself. Before going to bed, though, I do some core exercises.

 

Thursday

Yoga: sun salutations x 3

Full day of errands with my mom

 

Friday

Drive home from the farm

Strength training: 20 minutes of core

 

Saturday

Running: 2 miles
• Average pace: 9:47 minute/mile
• Elevation gain: 42  feet
• Start time: 10:44 AM
• Location: neighborhood trails
• Weather: 43° (feels like 37°) and overcast
• What I wore:  capris, s/s shirt, nylon shell, gloves, mittens, ear warmer headband, and visor

Walking: 1 Mile
• Average pace: 14:35 minute/mile
• Elevation gain: 23 feet
• Start time: 11:12 AM
• Location: neighborhood trails
• Weather: 43° (feels like 37°) and overcast
• What I wore: capris, s/s shirt, nylon shell, gloves, mittens, ear warmer headband, and visor

Foam rolling: 10 minutes

Stretching: 10 minutes

I bumped into my friend Shawn just after starting my run so I turned and ran with her. It was fabulous catching up as I hadn’t seen her since our Cruisers’ Christmas party.

 

Last Week’s Blog Posts

In case you skipped checking in on my blog this past week, here’s what you missed…

 

Questions
  • • Do you mind running in the rain? ~ I don’t mind unless it’s cold.
  • • What was your favorite workout of the week? ~ Bumping into my friend on Saturday’s run was very enjoyable. In fact, just before I saw her running toward me, I wondered why I don’t text her more often to see if she’s available to run.
  • • Did you run in race this weekend? ~ No

 

And that’s my rundown… Have a great week!

 

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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!

 

Disclaimer:  This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.