Star Spangled Spin Class

I really love a theme for spin classes and there's nothing like a holiday to help determine a theme.  This week it was obviously the Star Spangled Fourth of July Spin.  If you have any playlist suggestions for independence, fourth of July, America and summer music, feel free to suggest.

Spin Playlist at Sky Club Fitness on July 2, 214
1. The Star Spangled Banner, Jim Hendrix
2. Independence Day, Mel C. (Spice Girl)
3. American Girl, Tom Petty and the Heartbreakers
4. American Boy, Estelle feat. Kanye
5. Blister in the Sun, Violent Femmes
6. The Boys of Summer, the Ataris
7. I love New York, Madonna (a tour of the states)
8. Lubbock or Leave It, Dixie Chicks (NY to TX)
9. Lump, the Presidents of the United States of America (get it?)
10. American Pie, Madonna
11. Young Americans, David Bowie
12. Firework, Katy Perry
13. America, Simon & Garfunkel
14. Ice Cream, Sarah McLachlan

And let me tell you the class could have used some ice cream or fro yo after it was over, even though it was 6:45a.m. because this morning was H-O-T!  It was 80+ degrees and HUMID in New York City today.  To beat the heat, I did my brick workout inside today.  10 min on the treadmill before class and then spin class, back to the treadmill for 15 min and then a quick swim before work.  Gearing up for the triathlons we just signed up for July 19 Hopkins Vineyard Triathlon and Niantic Bay.

This Friday we'll be kicking off our 4th in style with a Firecracker 5k.  I started this week with a great Monday night run and yesterday had a kick ass bootcamp class (workout to follow).

Unfortunately the fireworks are no longer over the Hudson, but this was our amazing view last year. 

Back to Healthy: Post Vacation Shape Up

It's been a while since I posted anything to the blog and there's a very good reason for that - it was my birthday!! My birthday was in October and we had just finished the Hoboken Urban Challenge (and it was challenging) - when we took for Nashville and Memphis.  Now we've been to Nashville, but I've never been there not sick, and we were going to see the Lumineers at the Ryman Auditorium!

Lumineers at the Ryman - Pretty Awesome!

It was an amazing trip, but we did ALL kinds of eating.  We ate everything in Nashville and Memphis. I tried fried chicken for the first time, we ate tons of mac and cheese, and all kinds of carbs! And we barely did any running, certainly not enough to keep up with the food and the drink.

Birthday Treats were in addition to all the food we ate!

 For my birthday we got to the Memphis Zoo, which was adorable, we got there at 2pm and we were able to see the whole zoo in 3 hours.  We were back near Cat Country at 5pm, and we got to see all the lions, tigers and other cats up and about. And I got to take in a sea lion show and they are my favorite!!

The lionness and lion in Cat Country! 

My favorite animals the Sea Lions!

 When we got back home we continued our bad eating binge and ordered pizza, went out to dinner, got sushi and Chinese - it was a bad display.  So Sunday we finally got back on the horse and went for a run, which felt tiring but great and decided to make use of the veggies we got at the Hoboken Farmer's Market and we did some shopping for pantry staples.

What I made:

A Veggie Barley Soup - some fresh and some frozen veggies, with Chicken Stock and Quick Cooking Barley, this cooked up in ten minutes after the veggies softened added the chicken stock and barley simmer 10 min and then add the frzn veg and 10 minutes more.

I took this took work several days.

I also bought tons of squashes at the farmer's market.  I made a butternut squash soup with roasted butternut squash and chicken stock, and with the rest of the roasted squash I put that in quinoa with spinach, toasted pine nuts, sauteed apples and carrots and golden raisins, I added a bit of lemon/olive oil and S&P and it was delicious.  We used the other half of the quinoa last night with some other roasted veggies when we both got home at 10pm.  I had roasted kale, eggplant and mushrooms earlier this week and we put that with the quinoa and it was delish. We are using the rest of the roasted veggies tonight in pasta.

Also this week we (finally) used some of the fresh fish we got at the farmer's market, we made swordfish with spaghetti squash.  This was my first time using the spaghetti squash and I was imitating a recipe from Becco I had had (Lidia's restaurant!).  I roasted the squash after I cut it in half flesh side down with EVOO and S&P for about 40 min, heated some sauce from Rao's and boom  - side dish.  We also had green beans.  The spaghetti squash was a big hit! I will definitely buy some this weekend and will be buying one for my mom as well. I ate the leftovers at work.

Spaghetti squash, green beans and a veggie burger.

At the grocery store, I also stocked up on milks (almond and regular), yogurts, fruits, salad, the rice and quinoa and pasta, some meats, and veggie burgers and string cheese so I can make some healthy stuff for work and home.  I still have leftover soup and I am planning to do it again this Sunday.  We have to get ready for our wedding this Summer and heading back to Costa Rica.

On the running side I went running this Thursday for 2.5 miles and it was awesome.  The rest of this week was a  BIG week at Sky Club. I subbed a Monday Spin which meant I was there 4 days this week.  The classes were amazing and it felt great (but sore) to teach spin M,W,F and bootcamp Tuesday. I'll post the bootcamp workout and our obstacle workout later this weekend.

Are you shaping up for winter or enjoying a break?

Tough Tuesday Workout: No Stoppin! (9/10/13)

Like I said Tuesday between weddings, workouts and work, all words with "w" have prevented me from posting any of the Tuesday bootcamp workouts that I've been doing, but we have to make time for what we love so here was out workout this past week 9/10/13.

There were 3 segments that made up this workout - all from Bodyrock and Zuzka Light, my two favorite sources of inspiration. I like these workouts because you can do them as a class with proper intervals in between, in between each set we took about 2 minutes to recover and get water.  But in a pinch you could do these workouts on your own in a gym and only spend a few minutes.See below for my BodyRockin trip to Vegas.

What you need: One set of light weight and one weighted bar, bench w/ 4 risers (high) and a mat and a gymboss or other interval timer. 

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.

This round of workouts was the ultimate test of pushing for 10-15 minutes, recovery and then going again. I called it No Stoppin' because despite the 10 seconds rest there wasn't much time to recover between moves

Set 1 - You can see the Bodyrock version here and I made some edits based on what equipment is in the gym.Set the timers for 50/10 and I put about 1 minute between sets. This one combined cardio, weights, body weight and plyometrics for real interval workout

We used the bench but you could also do this on the floor.  Hold plank, do a 3 point jump bringing the knees in each time, Right, Center, left, Center. Pushup, Jump in, Star Jump.

• High knees, tapping on the bench.
• Sitting on the bench, relax back on the sit bones and crunch knees in and out. 
• Elevated push up, we put our feet up on the step, hands on the floor. 
• With the bar, step up, step down on the risers, alternating legs. 

Set 2 - This workout is the from Zuzka Light Power Cardio and is number 6. This workout was again a 50/10 and there was no recovery between the 3 sets. This was straight up cardio, my heart rate monitor hit 172 which is over 80% for me.

•  Plyometric Sumo Squat Jump
•   Flying Jump Lunge
•   High Knees
•  Side Burpees
•  SuperHeroes - lying on back arms and legs held up in superhero flying pose

Set #3
This last one was again 50/10 and we only did 2 rounds because we were running out of time. I took this one from Bodyrock but made edits so we'd be lifting. The pushups were exhausting.

•  Reverse lunge
•  Pushups
•  Deadlift Row
•  10 biceps 10 triceps and keep alternating
•  Squat curl press

Then it was onto rest and stretching.

As I mentioned, I use Bodyrock and Zuzka a lot when traveling.  I went to Vegas a few weeks ago for work and hated to miss my Tuesday bootcamp, plus I had a triathlon that weekend. I spent 30 - 40 minutes in the gym.  I did 20 minutes on the treadmill and then did a Bodyrock workout that I looked up on my phone.

I took my NYRR mini 10K shirt to Vegas and repped some pink while staying in the Flamingo hotel. With a pink yogurt. 

At the conference I scored this cool red waterbottle.

The flamingos at the Flamingo hotel!!

Niantic Bay Triathlon (and a Surprise), Camping and Catch up!

A Big Surprise Waited for me at the End of the Niantic Bay Triathlon!

I have not been blogging in awhile, sorry for the drop off, but a lot has happened since the Niantic Bay Triathlon last month!

Catch Up
I am still teaching classes and we're still rocking our Tuesday bootcamp workouts, and I'm going to start up with those again this Thursday. (Promise!)

I have a few triathlons to catch up on, first and foremost, Niantic Bay today. But we also did the Tobay Triathlon on Long Island for the first time and I did the Women's triathlon for the 3rd time.

Races
The Niantic Bay Triathlon is one of my favorite out of the Hartford Marathon Foundation races. I love the location.  The swim is great (especially when no jellies!), the bike is scenic (who doesn't love a course where people blast music to get you up the toughest hill?), and the run is flat and so scenic (which as a lousy runner - I love).  The whole experience makes you want to get up and do it again.

Quick Race Recap

Swim 13:19
I beat my best swim time by almost 2 minutes coming in at 13:19.  I made myself move to the front and tried to stay with the leaders as best I could. I definitely think there was a strong current pulling us in because I felt like I'd landed back on the beach in no time flat and despite being unable to find my wet suit strap I got a helpful hint from the announcer on the shore.

T1 2:28
Shocking! Considering it normally takes me 20 minutes to get out of a wetsuit, but I must've been in high spirits.

Bike 45:25
Not a bad showing for me, exactly where I wanted to come in at.  I was hoping to be at an hour after the bike and that's just about where I was. I was glad to see the family blasting helpful tunes up the hill.

T2: 1:27
After a smooth showing on the bike I ran down the hill, if you've never done Niantic Bay, there is a big down hill after the bike and you need to remove your bike shoes to get down quickly and safely. 

Run 35:38
Running is always my downfall and since my great illness of May and June, I haven't been running like I should.  But, I was pleased to keep my average pace under 12 minute miles and to run the entire course with only a small stop for water at mile 1.5.

All in all it was a great race, and I had always thought I'd never go under 1:45 on this course and I made it in 1:38 so that was a huge success!

Crossing the finish line at the beach!

But the best part was still ahead.  Turns out I got a big (semi) surprise at the end and was rewarded for my hard work with a proposal. (That's why I've been busy!)  Wedding planning, working and running around can make you crazy!

Slightly better than the Niantic Bay medal. 

A great day with the additional surprise of having our favorite kiddies and their parents there! And my mom and dad! 

Fortunately, we also did not have to right back to work after getting engaged and were able to enjoy my first camping trip in the Maine Woods.  We went up to Portland, Me. and had a great weekend just outside Portland at a campground and then staying in Portland. A few highlights

I only spent one night camping and though I enjoyed it, it wasn't without challenges. It took us awhile to build a fire, which almost meant no s'mores (I almost went home!)  We had an animal sneak in to test out our left out beers at midnight and he came back a few more times. And I had to pee.  But all in all it was great. We had s'mores, pancakes and enjoyed a day at the beach the next day.

Our Humble Home for one night outside Portland.

Delicious goods from Two Fat Cats. 

We taste tested most of Portland after fending for ourselves at the campground. We had ice cream and fried clams near Old Orchard Beach.  We ate pie for Breakfast at Two Fat Cats (and whoopie pie) and we had croissants at Standard Bakery.  We ate a great meal at 5 Fifty Five and a out of this world meal at Fore Street. Fantastic foodie town Portland. And we had lobster rolls, all over!!

My wall climbing. 

We did a lot of biking, walking, running and other activities while on vacation. Our last day it was rainy and I was feeling pretty tired. I had done a triathlon that weekend!  So Thursday morning we went for a long walk and stumbled across this park which had awesome obstacles.  We tried to do each one and it gave us a great workout.  I am thinking about signing up for Hoboken's obstacles course race in a month and this was a good test!

Well I will get back to Tuesdays this Thursday.  We had a great workout this morning.  Post my end of summer spin playlist and recap the latest 2 triathlons soon!  We have one more triathlon this season this weekend HAMMERFEST in Branford. It's scheduled in amongst wedding venue searching! Last week's triathlon was in and amongst dress shopping.   Then its on to some runs before the cold sets in. But all in all.

Yes, we spent a lot of money in the life is good store, but look how cute this towel looked on Long Island's beaches.

ZCut Workout #4 Pre and Post Race Recovery Workouts

Missing a couple weeks - sorry!! But trying to get back to blogging, it's been a tough few weeks since the race in Litchfield and I had my parents up to visit so I fell back on my HIIT interval workouts on 7/16 and 7/23 combining jump rope or other power moves with lifting. But the week before the race we did this killer workout!!

I took a rest day Monday and then on Tuesday did ZCut #4

I started the week with ZCut What you need: two sets of weight - I had 8's and 12's, bench and a mat

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.

Cardio - 5 Rounds
10 180 Burpees
20 Jump Lunges
10 Pushup
10 Situps
20 Sump Squat Jumps

Stength Workout - 3 Rounds
10 Weighted Pistol Squats
10 Dive Bombers
20 Dragon Lunges - Reverse Lung to Curtsy Squat
10 Curl Press 

Abs
20 Curls
20 Bicycles
20 Curls
20 Bicycles
1 minute plank   

After the workout I went for a swim.  

Wednesday - Spin and Evening Run; Thursday - Evening Run;  Friday - Spin/Swimming;  Saturday off;  Sunday - Race   

Post Race Workouts
The next week was the week after the race.  I stayed at home to visit with my parents.  So I took Monday off and iced a sore glute.

Then Tuesday I did bootcamp HIIT intervals and at night I did the Party With Purpose 5K race in Hoboken.  I took it easy and really enjoyed it. I ran it with some good friends and it was a lot of fun and we got to have frozen yogurt afterwards

Super Hot 5k in Hoboken, but awesome views of NYC!!

Wed - Spin/Swim and Thursday - Outdoor Sports Barre with Local Barre (Such a disappointment NBC Weather was there filming and I was asked to be interviewed by the police made the truck move and ruined my chances).

I was shocked at how many calories I burned, normally it's about 200-250 but I guess with the heat and biking home I burned a ton.

Friday I did Spin and Swam and then drove up to the Catskills to visit the old better half.  I had quite a time getting up there, a train turned over so I had to subway, bus and train it to Poughkeepsie then get a ride to the Catskills.

Post spin smoothie, banana strawberry.

We rode 27 miles on Saturday and Sunday we did 10 miles. However, now I need to get back on a diet because we ate everything in the Catskills, they had delicious cream soda and root beer.

Delicious soda and food while we were up there. 

The B&B we stayed at the Catskill Maison, which had great food and absolutely gorgeous bedrooms. And great places to ride nearby.

ZCut Week #3: Knees Up

I had missed a week of posting the Zcut Cardio Workouts and wanted to make sure I got this one in. It was rough. It was the week after I had done the Fairfield marathon and the kickoff of NYC's heat wave.  That week I did not do much running.   I did some light running Thurs, Friday and then on Saturday we went for a longer (5 mile) run. 

This workout was AMRAP (as many rounds as possible)

What you need: two sets of weight - I had 8's and 12's, bench and a mat

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.

Section 1 - 10 minutes
10 lateral burpees - jump over the step push up then jump back over, you could also jump over your mat or walk over the step.  I had to take breaks since my legs were screaming from the run.
20 crab toe touches
10 ab splitters
10 mt climbers, 10 jacks on the step
20 lunge jumps

Break - 4 minutes

Section 2 - 10 minutes
10 overhead squat
10 lunge twists
10 side burpees
10 pike press knee tuck

Break - 2 minutes

Repeat Section 1 

Break! - 2 minutes

Weights - 2x through
10 pistol squats each side
10 plie squat
10 dive bombers
10 curl press 


This one was HARD!!! I thought I was going to lose it afterwards.  I practically fell in the pool for my swim.  Wed was a spin day, and so was Friday and Sunday we went for a bike ride in the most humid weather I've ever seen up to the Cloisters, which were beautiful.  Then we rode down through Central Park and back down the West Side Highway, it was about 23 miles total. I wanted to do a little more but someone was starving!

View from the bikes. 

That weekend also happened to be pride so we had this great view.

Not our picture. I borrowed it from WIO but we could see this from our building. 

That night I made this incredible pasta from Ina Garten, which was cheesey and delicious. It's called midnight spaghetti and included parsley from our local farmer's market, which we went to on Saturday and bought all sorts of veggies and fish.

http://www.foodnetwork.com/videos/midnight-spaghetti-video/106544.html

Bricks, Burpees and Fireworks! (and watermelon)

It's been a few weeks since I posted because last week was July 4th! And what should have been a super slow week turned into a crazy week!  I decided to take a break from Zuzka Light for a week and go with the daily hiit workouts!  If you go to workouts you can see a list of all their workouts and they are completely free!

Weekly Workouts  - July 1 to 7
Monday - REST I am loving Monday as my REST Day
Tuesday - Daily HIIT workout and swimming (See below for workout)
Wednesday - Spinning
Thursday - 4+ mile run for July 4th in the heat even at 9am!
Friday - 3 mile run, class at Local Barre and Yoga Up at 6am to avoid the heat!
Saturday - Brick Workout (16 mile bike and 2.5 mile run) and Stand Up Paddle Boarding. up at 5am to drive to LI and avoid the heat!
Sunday - 16 mile bike ride in hilly Jersey - HOT!

Over the holiday, we definitely treated ourselves, we did a lot of grilling good chicken and fish and veggies at home but we did a lot of treats as well.

On Thursday after a run in the sweltering heat and humidity that is Hoboken we enjoyed a beverage at the Biergarten. 

Then we watched the fireworks that night from our balcony.  We made chicken burgers, portabello mushrooms, corn on the grill and an assortment of veggies. 

On Friday I worked from home in the morning and got to enjoy my flowers.

I made this watermelon mojito from a recipe on Saturday after our brick workout along with a sweet and savory bbq sauce and it was delicious.

Daily HIIT 
What you need: two sets of weight - I had 8's and 12's, bench and a mat
Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.

Workouts - for section 1 and 10 - 50 seconds on 10 off
Section 1
Plank tricep kix, alternate halfway
Tuck jump burpee
Extend leg row L
Fly
Extend leg row R
Lunge bicep curl
Row high up
Plank KB
Bike chest press
Sandbag swing

Section 2
Left step up jump - power off the bench
Shot put R
Shot put L
Right step up jump
Plie squat side kick
Weighted scissor pass
Toe touch R
Toe touch L
Cross leg reverse curl L
Cross leg R

Switch lunge kick up 20 reps
Side burpee 20 reps
Supergirl deadlift 20 reps 
Dive bomber knee tuck 10 reps
Jacks 20 reps
3d pushups 10 reps
Side to side 20 reps
Ab chopper 20 reps
Sumo twist 20 reps
Plank knee side to side 20 reps

 BBQ Sauce Recipe - measurements are by the eye!
1/2 cup ketchup
scoop of marmalade I used orange cranberry
1/4 cup orange juice
dollop of Dijon mustard
little cayene pepper
S&P
Bring to a boil then simmer

This weekend I am getting ready for the Litchfield Hills Triathlon.  I have to have my race prep and race recap for you this week and next week!

Tough Tuesday Workout & Weekly Workouts (Fairfield Half)

Tough Tuesday Workout - 2,4,6, 8 Who Feels Great?!

This was the 2nd of the my Z Cardio and Strength combinations with some variations for this early morning bootcamp class. You are adding reps each time and I added the one minute of jump rope in between so it made it a little longer and a little harder.

What you need: two sets of weight - I had 8's and 12's, mat, bench and a mat

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc. 

Section 1 - Cardio 
I used the ZCUT Power Cardio 2 to lay out this workout making a few small edits for my class

*One minute of jump rope in between each workout, those that moved through the workout quick started jump roping right away so they got a few added bonus seconds. 

10 prisoner get ups
20 box jumps onto the step
30 side to side jumps over a barbell
40 skaters
50 pendulums
60 high knees plank (this one we all stayed together)
70 squat jumps


Section 2 -  Strength

4 Rounds
10 backward and forward lunge
10 pushups with a row
5 competition burpees
10 deadlifts

Abs

Crunches - 20
Plank with knee tuck - 10
Double Crunch- 20 
Forearm Plank with knee  tap - 10
Hold Plank 30 seconds

Everyone has said the past few weeks have been very tough, so we'll keep going :)

Weekly Workout Summary - Week of 6/17

Monday - Nothing after running 11 + miles on Sunday in the extreme heat, I was exhausted.

Tuesday - Above workout and short run

Wednesday - Bike and Swim

Thursday - Running about 3+ miles at night while listening to the symphony in Hoboken after house cleaning

Friday - Bike

Saturday -Bike ride around the course of the Fairfield Half Marathon, which got us really nervous because there were a shite ton of hills, crazy hills! We started the bike from Sherwood Island.  And this is the view.

View from our car to Sherwood Island

Sunday -Fairfield Half, which was hot and little disappointing, though my goal was only to finish, I would have liked to run faster instead of being bested by the heat. But, we made it in the heat and humidity and we crossed the finish line. 

 Fairfield Half Marathon

Surprisingly I was not nervous before the race, but I think I should have been, since when we went out on the course there were some pretty steep hills.  We went out to do what we thought would be a leisurely bike ride but we hit the hills and thought uh-oh.  We had been training to do the Liberty State Park Fleet Week Half and then got sick and the race was cancelled and never got our groove back despite signing up for the race, both of us have been too busy at work. Blech. The race was hot but it was a lot of fun. The people of Fairfield were amazing.  They had sprinklers out, music, ice cold lemonade, even beer, which Billy grabbed at the end.  I just couldn't make it up those HILLS. But the scenic views were pretty amazing. CT has great Coastline!  They did run out of cups at some of the water stations so that made planning water stops tricky. 

But I have still never been so hot (nor have I done a race in June) like this, at the end, it ended at Jennings Beach and my feet and legs felt so hot and sore, so I ran (really hobbled) right into the water.  In my socks. HOT! Afterwards, I collapsed. I had slowly been moving my times back down towards 2:40, with a race at 2:45 and 2:48 but this race took me about 3 hours so it was very disappointing but walking up the steep hills that came after mile 6 really slowed us down and so did the stretch of sun after mile 11. :(.  So I am looking forward to training all this summer and picking a race in the Fall with a flatter course.

Collapsed on Jennings Beach After the Fairfield Half Marathon

We got this really cool shirt from the race.  At first I thought all we were getting was a bandana but they had these on the beach. Score!! Tech shirt! 

After the race, I ate at Shake Shack and had a root beer float and some of a PB shake and very little of a shroom burger.  I like liquids after racing.  It was my parent's anniversary and that was their post race pick! Yes, I wore the race shirt.  We crawled in traffic home and made it home in time to go see the Red Bulls game on Pier A and have a few beers.  Then we put our still aching feets in some water.

Tough Tuesday Workout: ZWow'd Week 1 (6/11/13)

Tough Tuesday Workout - ZWow'd

 I have always been a big fan of Zuzka Light, the delightful online fitness personality, who now has her own website and DVD's, which I bought up immediately. Her DVD's ZCut Power Cardio and Zcut Power Strength have 12 10-20 minute workouts that are incredibly tiring and an incredible workout.  I thought they'd be a cool addition to our bootcamp class as we keep in shape this summer. 

What you need: two sets of weight - I had 8's and 12's, mat, bench and a mat

 Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc. 

Section 1 - Cardio 
I used the ZCUT Power Cardio to lay out this workout making a few small edits for my class

10 burpees
10 squat jumps
20 lunge jumps or alternating legs
10 squat jumps
30 pendulums
10 squat jumps
40 side to side leg kicks

Repeat 5x so you have a total of 50 burpees by the end. It was killer and everyone thought so!

Section 2 -  Strength

3 Rounds
10 squats
10 dive bombers
10 pistol squats

Abs

Crunches - 20
Plank with knee tuck - 10
DoubleCrunch- 20 
Forearm Plank with knee  tap - 10
Hold Plank 30 seconds

Weekly Workout Summary - Week of 6/10

Monday - Nothing drove back from CT and after a weekend at the Oakley Mini and a brick workout and a 3 hour drive home I was done. 

Tuesday - Above workout and short run

Wednesday - Bike and Swim

Thursday - Running

Friday - Bike and Swim and Friday night YOGA!!

Saturday - 5.5 mile run up Patterson Plank Road (huge hill) and just about 20 miles on the bike in the afternoon (flat)

Sunday - late in the afternoon - 11+ mile run to Liberty State Park to get ready for Fairfield Half marathon next Sunday.

Post workout in my brand new compression socks ready to dunk my feet in an ice bucket. 

My other weekend activity - gardening!

 

Here is a better full view of the socks I was wearing - they are brand new - thanks to @skinnyrunner's promotion from procompression and I wore them Sat&Sun. 

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.