Saturday, February 15, 2014

Ankle Weight Routine to Strengthen Those Hips (& Booty!)

 Snow, snow everywhere. 

I think I'm going stir crazy. 

Wednesday was my usual speedwork, which meant I was inside on the treadmill. This week I had 10x400. I did a mile warm-up, then ran the 400s at a 7:19 minute mile pace. My recovery jogs were done at a 9:10 pace. Total = 6 miles @ 8:21 pace. 

I'm not positive why, but this workout especially left my legs fried. Wednesday night I kept getting cramps in my feet and my calves. (Has this ever happened to you? Was I dehydrated? More sodium/potassium? stretching?)

Good thing Thursday called for an easy 3 miler (also completed on the treadmill due to the dumping of snow we received.) After my run, I decided to do an ankle weight routine that I used to complete while in Physical Therapy for my hips a few years ago. I used a 7.5 lb weight. I did 4 sets of 15 reps on each side of my leg:

To make the workout more total-body I also did a set of 10 push ups between each 2 sets for a total of 40.

My little station at home.

It's been a day and a half since that and my obliques are still sore! You really don't realize how much you use your core in every move you do! 

Please make sure I do these hip strengtheners more often! 

and when I'm trying to make sure I do an easy run I put on some very chill jams....

Pandora introduced me to Matt Kearney. I'm digging him....

 and my dinner that night. 

Seriously, I am obsessed with adding dried cranberries and sunflower seeds to my salads these days. I have it a few times a week. The salad dressing is a Pomegrante Vinaigrette. SO good together. 

I've got a short pace run to get done today (The race is 8 days away! It's all downhill from here!) but I've got quite a few clients this morning, so I'll have to try and squeeze it in this afternoon. 

I hope you had a great Valentines Day!

Mini Red Velvet Cupcakes I made for my daughter's class, but school was cancelled due to snow.....Gotta find somebody to eat them.


  1. Those cupcakes look delicious! It's kind of amazing how much strengthening your hips can do, I've been working on it myself and it has made a HUGE difference in just 2 months :)

    1. It makes such a huge difference! So does stretching them.....I sit at a desk for 8-9 hours a day so mine are ALWAYS too tight.

  2. My calves get extremely sore too sometimes but usually once I've run a couple miles, they stretch out and start to feel better. I did a bunch of squats yesterday and had to finish shoveling my driveway today ( which took a couple hours) and now my arms, legs, and abs are all sore! That is a total body workout!

    1. Shoveling snow definitely counts as a total body workout! Hard stuff.

  3. I get nervous about ankle weights so I stopped using them, but definitely trying to do lots of PT exercises to keep these hips strong!!

    1. Why do ankle weights make you so nervous?