Tuesday, June 11, 2013

Back to the races & Plymeteric Paradise: June 4

 Back on the Road to Racing

I have slowly started to make my way back from illness!  And it's been a long road.  Before I got sick, I was doing really well with running (for me) and ran the HOHA Hoboken 5 mile in just about 10:30 miles, which was great for me.  The run was great, fantastic morning and I was there with some great pals from Sky Club.

After the HOHA 5 Mile on Mother's Day.

Then, I got sick as I talked about in my previous post, and lost all ability to move much less run.  But, this weekend I came back with a vengeance (ok I just came back) and ran the Oakley Mini 10k.  The race ending up being a lot of fun. I had been really excited about doing the race and then Friday it poured rain, like Noah's ark prep.  I had mentally prepared myself that the race was going to be cancelled, Hoboken was going to flood, I'd lose power, and sleep in.  So had my better half.  But, race morning came, so did the sunshine and birds chirping and with my pal Run Lift Repeat saying she was up for the race, we were off to the races, literally.  Fortunately, the drive by car into NYC is speedy quick, which left us plenty of time to get registered, talk my better half out of being mad at me for waking him up so early, and use the restrooms. He set off on his own run around the park and I went to the starting line.  I ended up being last. How? I dunno. 

I was expecting to have a horrible race after eating pasta and pizza by the pound at 10pm the night before, but amazingly I was setting a 10:30 pace a week after being sick, I slowed up some on the hills in Central Park but my finish was only a minute behind last year, so I was happy overall.  I was happy I didn't cough, throw up, or DNF, especially since I had forgotten many of the hills that were involved. Whoops. The one at the 5k mark always gets me.

I was very excited the medals were pink! Especially since I was wearing pick.  One the way into the race, Run Lift Repeat and I had a long discussion on race fashion, much to the disgust of my better half, who couldn't understand dressing up to sweat.The race has a great "go women" vibe and I love the medals and carnations they give out.  I also cannot forget some love for the super race volunteers who made bag drop easy.
Post Race Pink!

This is the 5th year I've run the mini and the tanks that they gave out may beat some of the previous T's. Go partnership with Oakley.
Missing a medal from 2010, maybe I lost it? But otherwise 4 years of medals starting from 2009!

Last week, before the Mini 10K, I also formally got back to teaching classes.

 Plyometric Paradise.

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and Stretching

I decided to change up my Tuesday class and I set up rows of benches. We did our usual warm up and then a plyometric workout.

They lined up in front of the benches and did plyometric jumps all the down the benches (6 in a row at varying heights) and then lunges back (3 rounds).  The first set deep squat on the step.  Second set was deep squat when jumping down and run back after 10 squat jumps.  The 3rd set we moved laterally and did toe taps down and shuffle back and reverse.

We broke it up (each set) with heavy weight work and 3 minute challenges. The 3 minute challenge was 3 minutes of 5 competition burpees, 10 squat jumps, 5 burpees, 10 mt climbers. I was exhausted by this. The weights we did squats, curl press, push ups, single leg dead lift, and dead lift row. (10-15 of each).

Here is a link to the video that inspired me http://www.youtube.com/watch?v=LLzI1mcvIv8

Remember to always check with a doctor before doing any exercise and to always keep on tri'n! 

Weekly Workout Summary - June 3 - 9
Monday - Rest
Tuesday - Plyometric Paradise and Swimming - 20 min, 20 min run at night
Wed - Spinning 45 min and 20 min Running
Thursday  - 40 min Run in the Rain
Friday - Spinning - 45 min and some ab work
Saturday - Oakley Mini 10k
Sunday - 17 mile bike on some big CT Hills and 20 min Run (BRICK!)

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