Tough Tuesday Workout #2. From 6 a.m. bootcamp class.
Prep - 10-15 minute tempo run on treadmill
Warm-up - same as always (includes run, jacks, jump rope, squats, stretches) 5-7 minutes
Buy in: I stole the concept of "buy in" from Zuzana Light who is adorable. But the buy in is not.
Set 1: 2 minutes all out: Star Jacks and FootBall Run
30 seconds Rest
Set 2: 2 minutes all out: Triple Step (plyo move, football run 3rd step knee comes up to chest) and side to side leap
Set 3: 10 Full Burpees
1 minute rest
Main workout: 8 exercises total
Set 1: 10 reps each Set 2: 8 reps Set 3: 5 reps (1 minute rest between sets)
A. Jump lunge in front of step (start with left leg back end with left leg back) with step up twice
B. Repeat with right leg back
C. Elevated push up - feet on step
D. Roll Up and Down
E. Weighted Squats
F. Dive Bomber or regular push-up
G. Power Squat onto step
H. Half Burpee *last set full burpees
Abs:
crunch
plank
side crunch left
plank
side crunch right
plank
3 way crunch - touch toes, touch ankles, touch knees or toes (harder)
Cool Down and Stretch
This took about one hour to complete.
It was a great workout and I followed up with a swim, and then later that night my friend Eileen and I tried a Krav Maga class from James Sherman at Vebo Fitness in NYC. We had gotten a groupon that we finally put to good use and got a good workout. In the class there were lots of strength exercises, and we learned some of the moves that are used in combat such as the eye poke, elbow jab and kicking. It was good fun and I broke a good sweat (though the heat helped that) and learned some great new ab exercises that I plan to use in next week's bootcamp.
Pasta & Power Squats: A Girl Burns Up the Gym and the Kitchen and keeps on Tri'n.
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Don't Get Discouraged
This post from Fitness Magazine is great. Reminds me of the expression "One man's trash is another's treasure." Or in this case - "one woman's run is another's jog." It's so easy to get discouraged when you're running lap 2 and people are finishing up or you're coming in off the bike into T2 and people are wandering around with medals.
But whatever you do you should be proud of it and not let anyone discourage you from trying your best. I've felt discouraged. You encourage a friend to sign up for a race and without trying she runs an eight minute mile while you've been out every week doing tempos, sprints, long runs, going to classes and all in all feeling like you're killing yourself and 10:30 is your best for a 10K - it's easy to let your spirits plummet. However you should always be proud of your workout/race. I had an instructor who ended every class with that mantra and it always made you feel good and know that as long as you were going all out that was what mattered. In my bootcamp class there are multiple levels and I always try to impress upon them that whatever they are doing - as long as they are giving 100% - that's all that matters. You may feel like a weakly next to the woman doing full pushups if you're on your knees but if you always said you'd never do pushups - it's a step up right.
I may never "place" in a triathlon but I can keep improving and seeing myself as I'd like to and if I can step it up to 10 minutes or just below - it's not a good day, it's a great day! Wanted to share this article from the fitterati because I felt the same way and I am sure it may encourage my fellow "slow" runners to keep on getting better (and maybe faster) and it may encourage someone to take up running or a triathlon. You deserve your finish and your competitor medal and have pride in your accomplishment.
http://www.fitnessmagazine.com/blogs/fitterati/2012/07/13/inspiration/10-minute-mile-runners/
Tuesday, July 10, 2012
Tough Tuesday Workout
Lately it seems to me there are a lot of abbreviations for workouts - Cross Fit uses them, BodyRock does and so does my favorite online free workouts - Zuzana Light.
So I came up with TTW - Tough Tuesday Workout, so I'll try to post weekly the workout I do in my Tuesday Bootcamp class. Most of my other WOD (workouts of the day do not occur daily they occur Wed & Fri and are usually stolen from Bodyrock or Zuzana or part of Kerri's 30 minute abs class).
Tuesday, July 10, 2012
Warm-Up (same warm-up or jog for 5 minutes/dynamic stretch)
Series I (x3 Set 1 20 reps, Set 2 15 reps, Set 3 10 reps)
Jump Squat (wide stance squat, squat low tap the floor, chest up and jump up)
Heavy Weight regular squat
Wood Chop L
Wood Chop R
Full Burppee (with the push up - you can walk instead of jump or do the push up on your knees)
1 minute between sets
Break - abs
20 crunches
10 isolated crunches Left
20 crunches
10 isolated crunches Right
20 crunches
20 bicycles
plank hold 30 seconds
Series II (x3 Set 1 12 reps, Set 2 8reps, Set 3 5 reps*)
Either regular lunge with curl with light weights or back foot up on step w/curl
Dead lift with row
Squat, Curl, Press
Mt Climbers*last set instead of 5 go back and do 12
Sit on Step - Tricep French Press with heavy weight
30 seconds rest between sets
Break - abs
15, 10, 5 - with 5 seconds rest double crunch
with weight or w/out roll up and down 5 and then twist - 3 times - twist 15, 10, 5
2 sets of shrimps - which some people love and some hate - stole them from a friend who teaches yoga and works with MMA athletes. The video shows someone demo'ing them.
Plank, side plank with hip raise both sides.
Cool Down
Done - about 45 minutes for the class.
Happy TTW.
So I came up with TTW - Tough Tuesday Workout, so I'll try to post weekly the workout I do in my Tuesday Bootcamp class. Most of my other WOD (workouts of the day do not occur daily they occur Wed & Fri and are usually stolen from Bodyrock or Zuzana or part of Kerri's 30 minute abs class).
Tuesday, July 10, 2012
Warm-Up (same warm-up or jog for 5 minutes/dynamic stretch)
Series I (x3 Set 1 20 reps, Set 2 15 reps, Set 3 10 reps)
Jump Squat (wide stance squat, squat low tap the floor, chest up and jump up)
Heavy Weight regular squat
Wood Chop L
Wood Chop R
Full Burppee (with the push up - you can walk instead of jump or do the push up on your knees)
1 minute between sets
Break - abs
20 crunches
10 isolated crunches Left
20 crunches
10 isolated crunches Right
20 crunches
20 bicycles
plank hold 30 seconds
Series II (x3 Set 1 12 reps, Set 2 8reps, Set 3 5 reps*)
Either regular lunge with curl with light weights or back foot up on step w/curl
Dead lift with row
Squat, Curl, Press
Mt Climbers*last set instead of 5 go back and do 12
Sit on Step - Tricep French Press with heavy weight
30 seconds rest between sets
Break - abs
15, 10, 5 - with 5 seconds rest double crunch
with weight or w/out roll up and down 5 and then twist - 3 times - twist 15, 10, 5
2 sets of shrimps - which some people love and some hate - stole them from a friend who teaches yoga and works with MMA athletes. The video shows someone demo'ing them.
Plank, side plank with hip raise both sides.
Cool Down
Done - about 45 minutes for the class.
Happy TTW.
Monday, July 9, 2012
Triathlon Take I: Sherwood Island Triathlon
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| Mom and I post race |
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| I came back to beat this girl at the end. More pictures below of the swim and bike. |
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.
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| You can see I am only one without a wetsuit. |
 |
| Me on the bike towards the finish. |
 |
| Post race stretch. |
 |
| Heading Home. |
Tuesday, June 19, 2012
Quick Recipes for Guests
Last weekend, just after I ran the NYRR Mini 10K, Billy's parents swung by for a visit. His parents didn't want us going to "any trouble" cooking, which was good because we went crazy trying to clean up. All in all, it was a great day, we got a lot of necessary cleaning done around the house and we had a delicious dinner at Amanda's in Hoboken. However, before we went out I made some quick appetizers and we had some wine from the wineries out East (on Long Island). The appetizers were easy but tasty.
Easy Tomato Basil Skewers
I heated up the grill and bathed some skewers in water. I loaded the skewers up with cherry tomatoes in different colors, mozzarella and basil and grilled them until the tomatoes just popped and mozzarella was oozy. We served it with balsamic vinegar and little salt and pepper.
Baked Brie
I took brie put it in a small pie plate, heated the oven to 350 degrees and covered the brie with canned pears, honey and toasted walnuts. I baked it until that was oozy and served with crackers.
Easy Tomato Basil Skewers
I heated up the grill and bathed some skewers in water. I loaded the skewers up with cherry tomatoes in different colors, mozzarella and basil and grilled them until the tomatoes just popped and mozzarella was oozy. We served it with balsamic vinegar and little salt and pepper.
Baked Brie
I took brie put it in a small pie plate, heated the oven to 350 degrees and covered the brie with canned pears, honey and toasted walnuts. I baked it until that was oozy and served with crackers.
Thursday, June 7, 2012
Race Season....so far: Duathlon and 50 mile cycle
I have previously posted that I have been following a training plan for triathlon season made up of two different formats, one from triplyo (minus their plyo workouts that are for sale) and from Running Mag UK. I started following them just after the More Half. At that point I had about 9 weeks until my first race and it is completely freaking me out that I am down to only a few weeks left and already into June! When I realized I was on page two of both workouts I had to take a step back.
I already did my first race so the jitters should be gone, but I usually end up jittery at every race. The first race was the Ten Penny Ale Shamrock Duathlon and 5k in Glastonbury, CT run by the Hartford Marathon Foundation. HMF runs great events so I was eager to sign up. My friend Jen, who ran the More Half with me, also signed up.
I had gone up to CT on Friday since Billy was away traveling for work. I was able to walk with my dad in support of NAMI (national association for mentally ill) on May 19th at their walk in Hartford in the morning then shoot down to Glastonbury for to scope out the race bike ride route. Always a great and recommended idea.
Packet pick up didn't start til 3 so I was outta luck there. Jen and I had planned to go up when she got to CT but unfortunately she hit a ton of traffic and was delayed, but that gave me time to say farewell to my parents who were hitting the road to my cousin's graduation and say hi to my friend Amanda who popped by with her lil cutie baby for a visit.
Jen and I left the house at the crack of dawn at 5:15 a.m. to head to be first in line for packet pick up at 6 a.m. we were near the first one's there and it was actually great because we had our choice of space for our bikes, which were right next to each other. The race started at 7:30 and was a 5k, 16.1 mile bike and 5k.
We also had plenty of time to stretch and get ready and evidently it worked because I ran my fastest 5K in the opening run. I tried to keep up with Jen but lost her quickly but evidently trying to see her from far away worked as I ran a 10 minute mile for the first 5k. The bike was hilly but doable and my hill practice with Billy definitely paid off. The last 5k I was very worried since it seemed everyone was done and I felt awful, but I found a friend running along at my pace and worked to keep up with her and was only 4 minutes behind my previous run in total.
I was incredibly pleased with my results. However as approach race #2 - the Women's Mini 10k nerves are creeping up. My next big physical event after finishing the duathlong was a 50 mile bike ride Bike Boat Bike I did with Billy on June 2nd out in Greenport/Shelter Island.
The scenery was amazing, riding along Shelter Island past fabulous homes and taking the ferry across was great fun. You also passed all these amazing back country farm and vineyard areas along the route. The views of the water were great and we have some decent pictures - I will get the pictures from the first race with Jen as well as from our 50 miler and post them shortly. We (Billy & I) were very excited at having gone this distance - previously this year we'd done some 20/25's and even a 35 while vacationing in Cape Cod along the CAPE COD RAIL TRAIL, which I highly recommend for cyclists. However, finishing 50 was a big accomplishment. Shelter Island was somewhat hilly and provided a challenge but after that first 15 it was relatively flat until the end when around 40 you encountered some hills along the north shore. We took a break at mile 35 and I was very glad because I had started to hate sitting on the bike.
At the start of the season, I had wanted to work on my cycling more as I could use some speed and endurance and I have a huge downfall of not standing up to get uphill and applying brakes on the downhill but I am getting better and the training of being on the road and not a spin bike is helpful. During our Memorial Day trip to Cape Cod we did 35 miles on Day 1, 15 on Day 2 and 20 or more on Day 3 (which was actually in CT as we'd gone back to my parents and that was on the Farmington Rail Trail. The trip to Cape Cod was great, we stayed in Chatham and as a reward for running early each day and working out and going biking on our last day there my toesies got a spa reward.
Happy Training and Racing! Keep on TriN!
I already did my first race so the jitters should be gone, but I usually end up jittery at every race. The first race was the Ten Penny Ale Shamrock Duathlon and 5k in Glastonbury, CT run by the Hartford Marathon Foundation. HMF runs great events so I was eager to sign up. My friend Jen, who ran the More Half with me, also signed up.
I had gone up to CT on Friday since Billy was away traveling for work. I was able to walk with my dad in support of NAMI (national association for mentally ill) on May 19th at their walk in Hartford in the morning then shoot down to Glastonbury for to scope out the race bike ride route. Always a great and recommended idea.
Packet pick up didn't start til 3 so I was outta luck there. Jen and I had planned to go up when she got to CT but unfortunately she hit a ton of traffic and was delayed, but that gave me time to say farewell to my parents who were hitting the road to my cousin's graduation and say hi to my friend Amanda who popped by with her lil cutie baby for a visit.
Jen and I left the house at the crack of dawn at 5:15 a.m. to head to be first in line for packet pick up at 6 a.m. we were near the first one's there and it was actually great because we had our choice of space for our bikes, which were right next to each other. The race started at 7:30 and was a 5k, 16.1 mile bike and 5k.
We also had plenty of time to stretch and get ready and evidently it worked because I ran my fastest 5K in the opening run. I tried to keep up with Jen but lost her quickly but evidently trying to see her from far away worked as I ran a 10 minute mile for the first 5k. The bike was hilly but doable and my hill practice with Billy definitely paid off. The last 5k I was very worried since it seemed everyone was done and I felt awful, but I found a friend running along at my pace and worked to keep up with her and was only 4 minutes behind my previous run in total.
I was incredibly pleased with my results. However as approach race #2 - the Women's Mini 10k nerves are creeping up. My next big physical event after finishing the duathlong was a 50 mile bike ride Bike Boat Bike I did with Billy on June 2nd out in Greenport/Shelter Island.
The scenery was amazing, riding along Shelter Island past fabulous homes and taking the ferry across was great fun. You also passed all these amazing back country farm and vineyard areas along the route. The views of the water were great and we have some decent pictures - I will get the pictures from the first race with Jen as well as from our 50 miler and post them shortly. We (Billy & I) were very excited at having gone this distance - previously this year we'd done some 20/25's and even a 35 while vacationing in Cape Cod along the CAPE COD RAIL TRAIL, which I highly recommend for cyclists. However, finishing 50 was a big accomplishment. Shelter Island was somewhat hilly and provided a challenge but after that first 15 it was relatively flat until the end when around 40 you encountered some hills along the north shore. We took a break at mile 35 and I was very glad because I had started to hate sitting on the bike.
At the start of the season, I had wanted to work on my cycling more as I could use some speed and endurance and I have a huge downfall of not standing up to get uphill and applying brakes on the downhill but I am getting better and the training of being on the road and not a spin bike is helpful. During our Memorial Day trip to Cape Cod we did 35 miles on Day 1, 15 on Day 2 and 20 or more on Day 3 (which was actually in CT as we'd gone back to my parents and that was on the Farmington Rail Trail. The trip to Cape Cod was great, we stayed in Chatham and as a reward for running early each day and working out and going biking on our last day there my toesies got a spa reward.
Happy Training and Racing! Keep on TriN!
National Running Day: June 6th Slow & Steady Wins the Race
Yesterday was National Running Day. Did you go out running? You couldn't miss the commotion from NYRR and the Hartford Marathon Foundation expressing their excitement on Facebook and Twitter.
This week I had originally wanted to get in a little more swimming practice and take care of my legs but I couldn't ignore such a great holiday and ended up going for a nice, slow run on Wednesday. I have a race coming up this weekend and my legs had biked quite a few miles over the weekend. I had taken Monday off following a 50 mile bike ride on Sunday and on Tuesday I had done some sprint work and had run 3.5 miles after a doing circuits, which were pretty intense because we had 2 guys show up so the women wanted to official kick their ass. We did 3 sets of 5 cardio exercises with 50 seconds on and 10 off - power squats were always #5. The other 4 alternated - spider pushups, burpees, one leg squats, wood choppers, jump lunges, etc. I had a bit more time Tuesday for a run because I was up early and I wanted to take advantage of the great weather. I did do a swim for about 20 minutes on Wednesday; however I am getting nervous that I should be swimming more with the races quickly approaching. Eek!
I ended up in a different area of the city for work yesterday, Wednesday, down in Chelsea, and was in close proximity to Paragon Sporting Goods and I since still had a $10 gift card from my previous purchase of a new triathlon suit, I decided to swing by. I have been looking for a good running outfit now that will be comfy and eliminate chafing while still looking cute and decided to try a running skirt. A few friends swear by them and I figured it couldn't hurt. Turns out, in honor of National Running Day, they were having a SALE!! Of course rather than by the one skirt I ended up buying a cute black skirt. Pink tank top that was on sale for the holiday, two new sports bras from Nike, and a pair of odd shorts from Nike that have bike shorts built in. I tried on the skirt his morning and it looks nice but I am wondering what it will be liking running. Now I am breaking every cardinal rule in the book of running by debating wearing it this weekend for the Women's mini 10K so I am determined to test it out tonight or tomorrow evening so as not to have any problems.
Last night my friends and I went to Eataly, the Mario Batali restaurant so an extra run wouldn't hurt anyone. The place was fantastic and while my friends were too stuffed for gelato I thought that was a crime against man and had some ice cream. I am back on the diet wagon again, putting my calories and food into myfitnesspal and following my training plan. I plan to do a quick update now on races and will post how the 10K went next week.
Happy National Running Day and Keep on Tri'N.
This week I had originally wanted to get in a little more swimming practice and take care of my legs but I couldn't ignore such a great holiday and ended up going for a nice, slow run on Wednesday. I have a race coming up this weekend and my legs had biked quite a few miles over the weekend. I had taken Monday off following a 50 mile bike ride on Sunday and on Tuesday I had done some sprint work and had run 3.5 miles after a doing circuits, which were pretty intense because we had 2 guys show up so the women wanted to official kick their ass. We did 3 sets of 5 cardio exercises with 50 seconds on and 10 off - power squats were always #5. The other 4 alternated - spider pushups, burpees, one leg squats, wood choppers, jump lunges, etc. I had a bit more time Tuesday for a run because I was up early and I wanted to take advantage of the great weather. I did do a swim for about 20 minutes on Wednesday; however I am getting nervous that I should be swimming more with the races quickly approaching. Eek!
I ended up in a different area of the city for work yesterday, Wednesday, down in Chelsea, and was in close proximity to Paragon Sporting Goods and I since still had a $10 gift card from my previous purchase of a new triathlon suit, I decided to swing by. I have been looking for a good running outfit now that will be comfy and eliminate chafing while still looking cute and decided to try a running skirt. A few friends swear by them and I figured it couldn't hurt. Turns out, in honor of National Running Day, they were having a SALE!! Of course rather than by the one skirt I ended up buying a cute black skirt. Pink tank top that was on sale for the holiday, two new sports bras from Nike, and a pair of odd shorts from Nike that have bike shorts built in. I tried on the skirt his morning and it looks nice but I am wondering what it will be liking running. Now I am breaking every cardinal rule in the book of running by debating wearing it this weekend for the Women's mini 10K so I am determined to test it out tonight or tomorrow evening so as not to have any problems.
Last night my friends and I went to Eataly, the Mario Batali restaurant so an extra run wouldn't hurt anyone. The place was fantastic and while my friends were too stuffed for gelato I thought that was a crime against man and had some ice cream. I am back on the diet wagon again, putting my calories and food into myfitnesspal and following my training plan. I plan to do a quick update now on races and will post how the 10K went next week.
Happy National Running Day and Keep on Tri'N.
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