I was running merrily along when I came across some uneven ground and twisted my ankle.

So this happened.

I don’t even want to post the results of that horrible run. My ankle seems ok, considering. My knee hurts though.

• 12:11 min. Running Outdoors in Town - 1.4 mi., 8’41” pace
• 5:37 min. Running Outdoors in Town - .65 mi., 8’35” pace

• Sumo Squat #25 15 x 3
• Push Up 15 x 3
• Backward Lunge Kick #50 15/side x 3
• Tricep Extension #25 15 x 3
• Weighted Side Bend #25 15/side x 3
• Bent Over Row #50 15 x 3 

• 50 sec. Squat Box Jump Up 25
• 50 sec. Plank Push Up L 17
• 50 sec. Plank Push Up R 17
• 50 sec. #50 Dumbbell Swing 31
• 50 sec. V-Up 20
• 50 sec. Hanging Leg Raise 29
• 50 sec. #50 Backward Lunge Kick Up L 20
• 50 sec. #50 Backward Lunge Kick Up R 20
  
• 50 sec. Burpee 15
• 50 sec. #50 Stability Ball Chest Press 25
• 50 sec. Stability Ball Pike Up 20
• 50 sec. #50 Step Up L 15
• 50 sec. #50 Step Up R 15
• 50 sec. #25 Russian Twist 35
• 50 sec. #50 Deadlift 25
• 50 sec. Sumo Squat Leg Lift L 25
• 50 sec. Sumo Squat Leg Lift R 25

• One Leg Squat 20L + 20R x 2
• Pull Up 15 x 2
• Over Head Press #60 8 x 2
• Over Head Press #40 15 x 2
• Hammer Curl #20s 15 x 2
• Concentration Curl #20 15/side x 2
• Bent Over Row #30s 15 x 2

• 1 min. Rope Skipping 136/179
• Goblet Squat #20 15/15
• Dumbbell Swing #50 20/20
• 1 min. Rope Skipping 172/180
• One Arm Row L #30 15/15
• One Arm Row R #30 15/15
• 1 min. Rope Skipping 182/162
• Stability Ball Chest Press #60 15/15
• Tricep Extension #30 15/15
• 1 min. Rope Skipping 179/167
• Diamond Push Up 15/15
• Calf Raise 15 Toes Out/15 Toes Forward #60 30/30

Nike Training Club App - 30 min. The Edge Workout (2 #20s used)

• Light Jog
• Slide & Glide
• Side Plank
• Burpee to Shoulder Press 8
• Single Leg Deadlift 15/side
• Single Arm Plank Row 15/side
• Squat Jump 20
• Frogger 20
• Squat Arm Curl 17
• Single Leg Deadlift Row 10/side
• V-Up 24
• Walk Out (with Push Up) 13
• Side Lunge with Arm Curl 10/side
• Deadlift Row 24
• Forward Backward Hop 35
• Mountain Climber 50
• Single Leg Clock Squat 16/side
• Suit Case 30
• Burpee 16
• Alternating Plank Row & Press 8
• Alternating Step Back Lunge & Row 10/side
• Plank Leg Lift 18/side
• Pretzel Stetch
• Pigeon Stretch
• Lying Quad Stretch

HA! when I typed Pigeon Stretch initially I typed “Pidgin” because that’s my work chat client. My brain is fried.

• Pull-Up 10 x 2
• Clapping Push-Up 10 x 2
• Light Stretch
• 27:57min. Outdoor Road Running 3.25 mi. Pace: 8’35”

I’m such an idiot. My husband went to run a 5K today and I  was lazy and waited around at home sluggishly doing chores. I decided at the last minute to head out for a run and it turned out to be a pretty good one. I’d have probably placed in my age group.

• Deadlift (#40s) 15 x 4
• Tricep Extension (#25) 20 x 2
• Walk Walk 5 x 2
• Pull Up 10 x 2 
• Wall Lunge 10/side x 2
• Hanging Leg Raise 15 x 2
• Plank Walk 25 x 2 
• One-Arm Dumbbell Row (#40) 10/side x 2