Workout July 9 – Road and Treadmill

Apparently the universe has decided that Wednesdays are going to kick my ass.

Today I was scheduled for a nice 8 mile road run, so away I went.  Within the first mile, my ankle (the sprained one) decided to act up.  And by mile 4 it was… er… noticeable.  So I took my run inside, thinking that the more forgiving treadmill surface would help.  What can I say; I’m an eternal optimist.


Nope.  Two more miles on the treadmill and my ankle went from whispering “hey, perhaps, just a suggestion, maybe you stop a moment, just perhaps you slow down or…you know…maybe, you take a break here at this light, please?” to yelling, “STOP. F-IN. RUNNING. RIGHT.  NOW.”  I’m very stubborn, but my body was telling me to stop.  Fine.  So I stopped running and did my isometrics and went home to take Advil and ice the pain away.

Tomorrow is another day, ankle.


  • 6 miles total; 4 miles on road, 2 miles on treadmill
  • Average HR: 150
  • Total time = 52:22
  • Average pace = 8:43

Isometrics, 4 sets with 1 minute rest between sets

  1. Plank on large ball, make small circles.  30 seconds clockwise, 30 seconds counter
  2. Crab walking with resistance bands: 20 steps out, 20 back
  3. Walking lunges: 20 each leg.  Changed to static lunges for 3rd & 4th set b/c ankle was unstable (20 each leg)
  4. Hamstring curls with large ball: 20 curls
  5. Calf raises: 20 each leg