Tough Tuesday Workout (5/7/13): Shuttle Runs Plus Weekly Workouts & HOHA 5 miler

Last week ended up completely different from what I planned but great nonetheless. I've been pretty lousy about signing up for races.  Being somewhat low on cash and headed to Nashville on vacation, I've been waiting to sign up and see what I want to do.  I had thought about doing a Mother's Day duathlon this past weekend, but haven't been out on my bike enough.  I also thought about the Newport 10K but the rain put me off (I know it shouldn't but since my running buddy got sick, I wasn't eager to go alone).  Well I headed to the gym Saturday (shockingly) and turns out some friends were running so I headed to the HOHA Sunday and it was great and my Ipod and I finished in 52 minutes, which was great!


What you need: two sets of weight - I had 8's and 15's, mat, bench and a mat, Gymboss or other timer

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



We ran across the gym the short way, so it looked like little shuttle runs

heavy weights at one end
2x back and forth sprints
down curl press
Repeat for 3x 15, 10, 5 of each exercise

shuffle low back and forth
alternating lunge 15, 10, 5 (add one more shuffle at end)

frog jump burpee and back peddle
pushups 15, 10, 5 toes or knees

Rest

50 on and 10 off

1. jump lunge
2. side to side burpee
3. Dive Bomber
4. one legged deadlift
5. 3 d pushup
6. one legged deadlift
7. tap knees
8. side lift R
9. side lift L
10 Dead lift

Repeat

Rest

30 seconds - squat in and out on the bench
Repeat other side
Repeat Taps for 10
2 pushups - downward dog for 3 sets

Abs

one minute plank. 

cool down & stretching

This took about 50-55 minutes (4 Round x 10 plus about 1 minute break plus abs and the warmup and cool down)


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

Weekly Workout Summary
I started my week on Tuesday after taking Monday off after we had run 10 + miles Sunday I was TIRED. Tuesday I did my morning weekly boot camp and I did a light 20 min jog before heading to the Shelter meeting at night

I was pretty sore the next day (Wednesday) during spinning but still did some swimming to get ready for tri season.

Thursday night I went for a quick run with the my running buddy since I got home late (again - repeat the same as last week! 
 

 Friday I taught spinning and did some weights and swimming.  And that night I did yoga at Sky Club.

On Saturday I went to Combat class at Sky Club and followed that up with a short run (about 25 minutes) and then went to Local Barre over the weekend and did the Sports Barre Class. 

On Sunday, I ran the HOHA with the Sky Club crew and kept a pretty good pace for me.  I was excited.  

I put together my weekly workout schedule for the spring/summer a few weeks ago to get ready for tri season and to finish up training for the half we planned to do and it's working out well. BUT

Then this week I found out the Half Marathon we'd planned to do was CANCELLED - super bummer.  We hadn't signed up since I was waiting for Uncle Sam to send over his contributions to race season but it was disappointing nononetheless, looking at a half in CT and then today I found out they cancelled my usual first race of the season in CT for tri season (Westport TargetTraining race). DISAPPOINTMENT AGAIN. I've looked into other options.  Fortunately the Hartford Marathon races for the summer are still a go. 

Triathlon Take I: Sherwood Island Triathlon

Mom and I post race

I came back to beat this girl at the end. More pictures below of the swim and bike.

The first race. 
The first race of the season, when nerves take off and you wonder if you've practiced swimming enough and wonder if you'll drown.  I did not but I was definitely nervous.  I stayed at my mom's house as the race was 45 minutes away on Sherwood Island in Westport. It's a gorgeous location and a great race so I would recommend it.  This was my second time doing this race and the previous year I'd seen an ex there so I was nervous, nervous I might see him again and also ready to rock. Here's my recap.

Pre Race
Had an early dinner and went to bed early.  Was up several times in anticipation.  The alarm sounded way to early at 4:40 am since the race started at 6:30.  I would recommend day before packet pick up to get some more sleep time, this is what I did but it's still early.  Otherwise I would've been up at 4:15. Ugh.

I ate a bagel and some PB and hunkered down for a little sleep in the car.

Here's where things started to go awry.  I got the bike out and checked to make sure my bike computer for mileage, etc. was working. No dice.  Evidently upon further review, it's finicky but it had somehow run out of batteries or decided to pick that day to stop working.  The lovely Hoboken bike store Flo on Wheels fixed in for free later.  So that was out.  I was frustrated and kept trying to get it to work. I couldn't find my number because some girl had put her towel on top of it, she was in the next rack but evidently needed a ton of space, so I was down to zippo time.  I quickly warmed up and went to suit up in my wetsuit - the zipper busted in my hand. HORROR. It was pretty chilly out and the water looked grey.  We tried fixing it, I debated quitting and finally decided to proceed.  I was one of two people not in a wetsuit.  I got in and the water was pretty warm until we had to wait five minutes to actually head out.  Then I realized my heart monitor was not working.  GRRR.  The woman next to me asked if I always swam with out a wet suit and I quickly explained the story.  "You'll probably PR," she replied.  I hoped.

Swim
It was cold but I was cutting through the water to get back to the shore.  The way out took forever fighting waves, the straightaway was great and back to shore was pretty smooth sailing.  I emerged in around 14/15 minutes and ran across the beach to the tranisition. My mom was pretty impressed

T1
I was pretty impressed I ran all the way to transition and threw on my bike shoes.  Then grabbed the bike, helmet and one of the clasps from the helmet came off in my hand.  I was in shock.  I had checked it on Thursday.  I quickly tied it on and threw on my helmet. I took off thinking I was done.

Bike
The bike is gorgeous.  Out of the park is a bit dull but once you're off the highway it's all nice back roads and nice rolling hills and long flats.  I was back in 48 minutes crushing last year's time.

T2
Feeling good off the bike I made about a 1 minute trans. NICE!

Run
I started the run feeling super slow. I was pissed at myself and kept pushing myself to catch up to whoever was near.  Well it worked. I clocked myself in at 10 minutes for mile 1.  Knowing only 2 miles were left I worked to keep my speed and not get down if I was passed.  I managed just about 10/11 minutes for Mile 2 which had a few hills and tried to push for the last one.  Right around 600 yards left I got passed.  I was bummed and with a quarter mile left we entered the beach.  I suddenly realized I had nothing left to lose and ran with everything I had to pass the woman who passed me.  Her husband was running with her down the beach but I took off past both of them towards my dad who was screaming at the tight right turn that left about 5 yards to the finish.  Realizing I was so close she picked it up and I had to fight to keep ahead.  I beat her by 5 seconds.  When I turned and said good run - she was definitely pissed. Oh well. Can't win them all!

Post Race
Post race stretch available on site, bagel and celebration at mom's!

Next race - June 24, 2012 - Litchfield Hills Triathlon. 

You can see I am only one without a wetsuit.

Me on the bike towards the finish.

Post race stretch.

Heading Home.