Move-It Monday: Functional Circuit for Running

by tinareale on April 16, 2012

Good morning, my fit friends! Did you all have a great weekend? I spent mine mostly unplugging, hanging out with the wee ones, going to a birthday party, and feeling sick.

Now it’s time to get back to the grind – for both work and, for me, my workouts. Hopefully “Move It Monday” will give you a little boost. This is how I personally “moved it” last week – to recap my training and hopefully give you some new workout ideas and motivation to kick off your own week.

Move-It Monday

This past week was my first full week back to running. I scheduled out my runs to reach about 50% (okay more like 60%) of my previous overall mileage to get myself back to marathon training. I can hardly believe the race is like a MONTH away. Oh, I hope my body holds up and I’m ready. And, well, that life holds up too. There have been a ton of “issues” and deterrents coming my way lately.

Monday: 6 mile run + weight workout

My run felt pretty good. I still haven’t had any foot pain like before at all…but my ankle and arch still feel weak after being in the immobilizing shoe for two weeks. I have no pain, but it makes me nervous. I just keep making sure to do my little ankle strengthening exercises and keep my lower legs stretched out with the foam roller.

For my weights, I went with three sets each of a few supersets to do a quick and dirty weight workout in the afternoon. Oh, boy, did my legs feel those squats the next day!!


Tuesday: 50 min spin class

Wednesday: OFF

My body went all “WOAH!” on me after getting back to running and more weight bearing workouts. My quads, glutes, and chest all felt sore so I decided to take an extra day of rest.

Thursday: 6 mile run + functional circuit for running

I woke up early to fit in my run on our treadmill while the rest of the house slept. Braedon was sick (and still is apparently Sad smile ) and I knew that would be the only way to fit in my run. So glad I invested in a home treadmill last year! It has saved many runs I would have missed otherwise with young kids.

Now…for that functional circuit. I wanted to focus on strengthening some of the areas that get neglected easily in workouts, but that need work to build up for strong running balance.

Please remember that I’m not a physical therapist and the workout below should not be used to treat or diagnose any injury. This is simply a circuit I put together with some moves beneficial to runners. In other words – you use at your own risk. Mmmmkay?


Friday: 12 mile run

I did NOT want to do this run. I knew I couldn’t do my run on Saturday, so I planned ahead to fit it in on Friday. Well, Braedon was still sick so I couldn’t go in the morning as I planned. The thought of running 12 miles at 5:30 in the afternoon on a Friday did not appeal to me. Add a sore throat and overall tired feeling on top of that. Eww.

I did it though! Since, you know…


It was rough getting started but once I got going,I actually felt really good. I can still certainly feel that I haven’t run much over the past month and had two full weeks off. Things go much slower. I’ll take slower for pain-free, though!

Well…mostly pain free. My left side that I had injured didn’t give me any problems on my run…but lo and behold that my “gracefulness” had to bite me in the butt. With less than two miles to go in my run, I tripped on some uneven pavement. I didn’t hit the ground, but while catching my balance, I contorted my right hip/ankle/knee into all sorts of crazy ways. After shaking off the nerves, I ran fine (albeit a lot slower) to finish out my run. But boy did I feel it in my hip afterwards. Grrrrrr!!!!

Saturday and Sunday: Off – Trying to remain smart with recovery, especially after the lovely fall and feeling a bit sick on top of it.

Now, here’s to hoping that this week will finally come together for me and not have any issues like feeling sick, clumsiness, crazy schedules, etc. Although I hate to say that it’s already not looking too good. I will just have to make the most of it!

Your Turn – What was your best/favorite workout last week?


1 [email protected] April 16, 2012 at 6:22 am

Well done! God the longest distance I’ve ever run is 7 miles and there’s you popping out a 12 after an injury, go girl! Totally love that quote…you can feel sore tomorrow or sorry, so true!

2 MizFit April 16, 2012 at 6:43 am

my best workout was a silly game of disorganized badminton with a six year old. that count?

3 tinareale April 16, 2012 at 10:29 am

It most certainly counts!

4 Courtney @ Sweet Tooth, Sweet Life April 16, 2012 at 11:33 am

That sounds fun – I wish that was my workout!
(No offense, Tina!) ;)

5 chelsey @ clean eating chelsey April 16, 2012 at 7:01 am

I used to love doing my long runs after school on Fridays. It meant the rest of the weekend was free!

I went to a hardcore yoga class on Saturday – my shoulders definitely hurt yesterday!

6 Marcia April 16, 2012 at 7:05 am

You had a great week! My best workout was an unexpectedly strong tempo run the day after a hard spin class. Increasing leg turnover works wonders!

7 Megan April 16, 2012 at 7:30 am

Thank you for these! I’m always looking for great strength training to incorporate into my training schedule! :) Feel better soon!

8 Heather (Where's the Beach) April 16, 2012 at 8:14 am

Nice workouts. I never think to add a twist with walking lunges. Glad you didn’t hit the ground, I always worry about that!

9 Kierston April 16, 2012 at 8:30 am

Loved my hot yoga class! My body is learning to stretch out more and more as the weeks go by! The ability to do new poses is always a welcomed surprise :)

10 HipptFitMom April 16, 2012 at 8:30 am

Wow you sure do a lot of running. I aspire to be like that one day. You feel like your weight training helps you in your runs?

11 tinareale April 16, 2012 at 10:31 am

I really think it does because it helps keeps my overall body stronger and more in balance. It’s just making sure to work my schedule so I’m not overly sore with training for my races. :)

12 Tiff @ Love Sweat and Beers April 16, 2012 at 8:31 am

I’m glad the long run went well (despite the set-back… errr, actually the fall-down) ;)

I hope Braedon gets well soon!

13 Lindsay @ Lindsay's List April 16, 2012 at 8:32 am

This sounds like a REALLY smart week of exercise to me!! Resting then pushing!!

14 Katie April 16, 2012 at 8:45 am

I love your “My body went all “WOAH!” :) My best workout was my unplanned 6 mile run! I didn’t feel like running but once I got into it, I just kept going!

15 tinareale April 16, 2012 at 10:33 am

Those are always the best workouts!

16 AmyC April 16, 2012 at 8:46 am

I went for a beautiful bike ride with my hubs – love spending time with him =)

17 Alicia at Poise in Parma April 16, 2012 at 9:02 am

Good for you for remembering to give yourself some rest!!

I had a double yoga session on Saturday: a challenging (both mentally and physically) 90 minute vinyasa flow, then a blogger meet up where we did a 60 minute all-levels flow. I was SO sore the yesterday, but it was SO worth it!

18 tinareale April 16, 2012 at 10:33 am

It does sound worth it. Any blogger meet up activity is worth it. Can’t wait to see you in like a month!

19 Lindsay @ In Sweetness and In Health April 16, 2012 at 9:06 am

That functional workout looks awesome! And butt kicks have become one of my new favorite cardio drills :D . My favorite workout last week was the 5 mile walk I did on Saturday. It was gorgeous outside and my body needed something less intense!

20 Amy Lauren April 16, 2012 at 9:58 am

My best workout was a 4 mile treadmill interval run on Tuesday. I was glad to hit my intervals and get it in because I’ve really slowed down (no pun intended) on the running recently and only run 3x a week now. It looks like you did a great job getting workouts in and coming back from your injury!

21 Maggie April 16, 2012 at 9:59 am

Thank you for the functional circuit for runners! I will definitely be incorporating some of those exercises into a workout soon. I’m sorry about your fall, but I’m glad you didn’t get too hurt! My favorite workout this week was my long run of 6 miles :D

22 Heather (Heather's Dish) April 16, 2012 at 10:04 am

oh, it hurts to read about your workouts because i still can’t do anything! although it’s good to take some time off…helps motivate me to work hard when i actually can :)

23 STUFT Mama April 16, 2012 at 10:20 am

Favorite workout was my 17 mile run. A little shocking since I haven’t been logging in the miles, but felt good to get out there again. :) Glad you’re putting some RESTING days in your training!! :) Hugs!

24 Danica @ It's Progression Not Perfection April 16, 2012 at 10:27 am

I went for my longest run yet (9 miles) on Saturday, and though I was NOT excited to do it I felt awesome after and was so happy I did it…Hoping Braedon gets better soon!

25 Cat @ Breakfast to Bed April 16, 2012 at 10:30 am

YAYAAAAYYYY for TINA!!! My best workout was oddly NOT a run. Don’t fall over with this knowledge. It was spin and pump day. They were playing NINETIES music. BONE THUGS.

26 tinareale April 16, 2012 at 10:35 am

I love my spin days! And you can’t go wrong with the 90s. ;)

27 Heather @ Better With Veggies April 16, 2012 at 10:49 am

I’m so glad your return to running has been so smooth so far, keep playing it safe!! :)

My favorite workout of the week was Saturday’s brick. I enjoyed my solo ride around East Cobb with no pressure, just reminding myself that riding is fun!

28 jobo April 16, 2012 at 11:04 am

I hope this week treats you kindly, Tina! I bet unplugging this weekend helped a lot ,and get you re-set for the week ahead. Good job on getting that 12 miler in, even though you were resisting it!! Hope B feels better!!

29 kaylie April 16, 2012 at 11:14 am

That is such a motivational quote! Thanks for sharing:)

30 Katie @ Peace Love & Oats April 16, 2012 at 11:32 am

I’m glad you got in your run! I often don’t look forward to a run (usually speed work…) but once I get going I LOVE it!

31 Tamara April 16, 2012 at 11:49 am

My only ‘workout’ in the past week was a session winding skeins of yarn on my swift. It’s kind of like using an ergometer; lots of circular motion with one arm. Hoping to get back to regular workouts this week!

32 [email protected] April 16, 2012 at 12:26 pm

I must say, I don’t know how you continued any workouts after 15 reps of Kettlebells. I don’t know what it is about them, but just picking it up makes me sore! Great workouts though! I can completely relate to you tripping, I’m the clumsiest person on earth. I can’t walk two feet without stumbling over my own feet! Sounds like you’ve had a great week getting back into the grove from your injury! Keep up the hard work and thanks for the motivation. Also, feel better! There’s nothing worse than a sick feeling during a work out.

33 Katie @ Talk Less, Say More April 16, 2012 at 1:43 pm

I was just happy that I finally fit in my goal of yoga 3 times in the week. They were 20 minute sessions so it wasn’t too much but it was perfect. :)

34 tinareale April 17, 2012 at 11:04 am

That’s still hitting your goal!

35 Megan @ Fiterature April 16, 2012 at 1:52 pm

My best AND favorite workout last week was PRing at the Rock the Parkway Half Marathon! WOOHOO! I have never felt stronger while racing. I guess those early morning runs, speed work, strength training and hills are paying off!

36 Sabrina @ Radioactive Runner April 16, 2012 at 1:56 pm

Wow.. way to go for sqeezing your long run in, especially on a Friday night. That’s dedication! Do you have have ice baths to aid in your recovery?

37 tinareale April 17, 2012 at 11:02 am

Yep. Ice baths are my friend. I got out of the habit for awhile there, but I’m making sure to include them after any longer run now. They really do make such a huge difference for me. And I try to ice any trouble areas another time or two each day.

38 Lisa April 16, 2012 at 2:21 pm

I hope this week is smooth for you! No more sickness or injuries! My best workouts of the week are always spin classes, I just love them so much :) I’m so happy to finally have found a workout I love. Have a great week!

39 Lee April 17, 2012 at 8:11 am

I’ve been going to a spinning class with a co-worker on Thursdays and I have been enjoying it. I think just because it’s something different.

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