Wednesday, November 30, 2011
Wednesday, November 23, 2011
Tuesday, November 22, 2011
Ma libu Spartan Race
This past Saturday was the Malibu Spartan Race! I signed up to run it with a few friends so we formed a team. Death, Destruction, Mayhem AND BEER!
I took the Race as my "running workout" It was only a 5k but I figured it would do as a workout since it had obstacles. I had no idea what I signed up for! It was very hard to "run" the whole thing. I want to say 80% of it was all incline and the other 20% was a steep down hill. In addition to the obstacles in between. There was hills, monkey bars, cargo rope, walls, lakes with freezing water up to your neck, buckets of cement, barbwire, rocks, water, mud, sand, gravel. fire anything "Spartan" you can think of. I may be exaggerating a bit but see for yourself http://www.spartanrace.com/. Oh and for any obstacle you did not complete you had to drop and do 30 burpies. I think I would of much rather just do the burpies would have been more less painful.
Well after huffing and puffing the outcome wasn't so bad although I did expect to do better than I actually did. I placed 68 in my age group, 326 for all women and 1724 overall my time was 01:10:53.1 so I guess it wasn't so bad. I do have plenty of ugly battle wounds but the sense of accomplishment takes the pain from the bruises and the cuts! I will admit that during the race I did think on how in the hell I planned on running 26 miles when I was struggling to do 3. But I guess we just have to wait and see on Feb 5, 2012!
Pix from the race
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| Death Destruction Mayhem AND BEER |
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| AND BEER! |
I took the Race as my "running workout" It was only a 5k but I figured it would do as a workout since it had obstacles. I had no idea what I signed up for! It was very hard to "run" the whole thing. I want to say 80% of it was all incline and the other 20% was a steep down hill. In addition to the obstacles in between. There was hills, monkey bars, cargo rope, walls, lakes with freezing water up to your neck, buckets of cement, barbwire, rocks, water, mud, sand, gravel. fire anything "Spartan" you can think of. I may be exaggerating a bit but see for yourself http://www.spartanrace.com/. Oh and for any obstacle you did not complete you had to drop and do 30 burpies. I think I would of much rather just do the burpies would have been more less painful.
Well after huffing and puffing the outcome wasn't so bad although I did expect to do better than I actually did. I placed 68 in my age group, 326 for all women and 1724 overall my time was 01:10:53.1 so I guess it wasn't so bad. I do have plenty of ugly battle wounds but the sense of accomplishment takes the pain from the bruises and the cuts! I will admit that during the race I did think on how in the hell I planned on running 26 miles when I was struggling to do 3. But I guess we just have to wait and see on Feb 5, 2012!
Pix from the race
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| Victory |
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| Team after Completion |
Wednesday, November 16, 2011
Tuesday, November 15, 2011
Intervals Running Workout
Saturday's Running Workout sounded scary just like everyone other workout I have. This was going to be a test of Mind over Matter.....
Intervals of 20 Runs of 90seconds @ 5% incline 6-7speed with recovery time as much needed to complete it.
I woke up made myself an Almond Butter on a Whole Wheat Bagel Thin for breakfast. I knew I would need the fuel the Gu would not be enough for this workout. I let me food settle about a good hour maybe hour and a half. Had 1 pack of Gu and got some Gu packs and water bottles ready to go.
Started with a good warmup/stretching the usual....some runs squats, lunges, side, lunges then and think on how I will conquer and survive this workout. I think the best plan is to divided the runs in sets of 5 and change it 1 by 1 if need be. I head down to the gym to hop on the treadmill.
Run: 1-5 I set the speed at 7 that would average a 8:34min/mi and rest of 30 seconds between each run. The first 3 runs weren't so bad, but after that i struggled a little but I finished. Again.....i'm NOT a fan of INCLINE on the treadmill I consider anything INCLINE as "KILLER"
Run: 6-10 I kept the speed the same since I felt the speed wasn't so bad I just needed a little more time to recover than 30 seconds so I increased it by 15 and had 2 chews during the runs. The 45 second recover time did help but I noticed on I was really struggling with the last 3 runs and it wasn't so much the recovery it was more the speed so as I was run I was planning on how I would tackle the next 5 runs. I figured if I think of anything other than how hard it is the time will go by much faster.
Run: 11-15 Since I felt the speed was to fast in that last set I drop it down to 6.5 that will give me an average of 9:13min/mi at this point I have some more Chews but I'm feeling much better. I'm not struggling like I was previously. I feel the pace is good and the recovery time is enough even though it is 30 seconds. That is until.....run #15 comes along I feel my legs getting a little tight not so much tired but tight. Buy hey there it's the last run at this speed. I'll take more recovery for my next set.
Run: 16-20 I rest a good 2 minutes before I start on the last set of runs so I'm feeling not so bad at this point and I increase the speed back to 7 since it's the last set I better push myself and the recovery we'll so how I finish run 16. The energy from the Chews is starting to kick in so I get 16 done and rest but 30 seconds pass and so do 45 and I finally feel recovered at 52 seconds so I just make it 1 minute recover. Those last 5 runs were the tough even with 1 minute recover between each run but I think the 2nd set Run 6-10 was harder! I finish and as Keinan as you don't just take the keys out of the ignition you slow down then stop and take them out.
Cool Down: I'm feeling good now that I caught my breath once I completed all 20 runs I took a 1 minute rest to catch my breath and dropped the incline to 0 and kept speed 7. I didn't have a specific time or distance (plus the alabama vs penn state game was good by now) so I just ran. My cool down was a good 2 miles running at speed 7 then I dropped the speed to 4 and walked .5 to finish my cool down. To my surprise I felt really good I was not exhausted. I finished walking stretched did some abs and had energy left. To clean up and cook for Pre-Thanksgiving dinner! So yes, I did conquer and survived with energy left inside me!!!!
Intervals of 20 Runs of 90seconds @ 5% incline 6-7speed with recovery time as much needed to complete it.
I woke up made myself an Almond Butter on a Whole Wheat Bagel Thin for breakfast. I knew I would need the fuel the Gu would not be enough for this workout. I let me food settle about a good hour maybe hour and a half. Had 1 pack of Gu and got some Gu packs and water bottles ready to go.
Started with a good warmup/stretching the usual....some runs squats, lunges, side, lunges then and think on how I will conquer and survive this workout. I think the best plan is to divided the runs in sets of 5 and change it 1 by 1 if need be. I head down to the gym to hop on the treadmill.
Run: 1-5 I set the speed at 7 that would average a 8:34min/mi and rest of 30 seconds between each run. The first 3 runs weren't so bad, but after that i struggled a little but I finished. Again.....i'm NOT a fan of INCLINE on the treadmill I consider anything INCLINE as "KILLER"
Run: 6-10 I kept the speed the same since I felt the speed wasn't so bad I just needed a little more time to recover than 30 seconds so I increased it by 15 and had 2 chews during the runs. The 45 second recover time did help but I noticed on I was really struggling with the last 3 runs and it wasn't so much the recovery it was more the speed so as I was run I was planning on how I would tackle the next 5 runs. I figured if I think of anything other than how hard it is the time will go by much faster.
Run: 11-15 Since I felt the speed was to fast in that last set I drop it down to 6.5 that will give me an average of 9:13min/mi at this point I have some more Chews but I'm feeling much better. I'm not struggling like I was previously. I feel the pace is good and the recovery time is enough even though it is 30 seconds. That is until.....run #15 comes along I feel my legs getting a little tight not so much tired but tight. Buy hey there it's the last run at this speed. I'll take more recovery for my next set.
Run: 16-20 I rest a good 2 minutes before I start on the last set of runs so I'm feeling not so bad at this point and I increase the speed back to 7 since it's the last set I better push myself and the recovery we'll so how I finish run 16. The energy from the Chews is starting to kick in so I get 16 done and rest but 30 seconds pass and so do 45 and I finally feel recovered at 52 seconds so I just make it 1 minute recover. Those last 5 runs were the tough even with 1 minute recover between each run but I think the 2nd set Run 6-10 was harder! I finish and as Keinan as you don't just take the keys out of the ignition you slow down then stop and take them out.
Cool Down: I'm feeling good now that I caught my breath once I completed all 20 runs I took a 1 minute rest to catch my breath and dropped the incline to 0 and kept speed 7. I didn't have a specific time or distance (plus the alabama vs penn state game was good by now) so I just ran. My cool down was a good 2 miles running at speed 7 then I dropped the speed to 4 and walked .5 to finish my cool down. To my surprise I felt really good I was not exhausted. I finished walking stretched did some abs and had energy left. To clean up and cook for Pre-Thanksgiving dinner! So yes, I did conquer and survived with energy left inside me!!!!
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| Cheesy Smile and a Thumb Up! |
Friday, November 11, 2011
2 1 2 Running Workout
I'm a little late on this blog but it has been hectic and exhausting (life and work)
-My Yoga workout didn't happen while on vacation due to the class being cancelled
-No running workout last weekend....due to going out of town for my nephews batptism
My schedule changed slightly at work. I have a meeting every other Tuesday at 7:45am so those days I need to leave bootcamp early. Well, now with the time change the meeting got changed to 7am which means I need to be in work before 7am and that leaves no time for bootcamp. With that being said every other Tuesday will be a running workout.
2 1 2 Running Workout
2 Miles outside
1 Mile treadmill 10% (incline)
2 Miles outside
The workout didn't sound so bad at first but the incline kills me with my asthma or maybe I need to learn to breath better. Plus I would finally get to run in my new shoes!!! So here is the progress report:
1 Gu Vanilla Bean flavor warm up and stretching about 7min some jogging, squats, lunges
Mile 1- 9:00 I was feeling good very excited to try out the new shoes, there was no wind going against me or cars coming towards me. I had an idea where a mile would be then I would run back since I had to get on the treadmill so I followed the GPS on my phone
Mile 2- 9:16 It was easier than I thought considering the cars were coming at me so there was a little wind blowing but all in all it wasn't so bad although that mile seemed a little long.
Mile 3 (Treadmill Incline 10 speed 4.5) Well I thought I sucked at it my chest was hurting I started to get a headache. I couldn't breath right but I did run faster to get inside since I had no water and was thirsty. Then I finally notice that they were painting the hall way next to the gym (explains why I had a headache) but I pushed through it, I wish I could of done it non-stop but didn't. I'm not exact on the time of the mile
Mile 4- 10:20 This was my slowest mile I really felt like I was walking not running. All I could think of his how I hate running incline. It felt nice though I decided to go around the block this time and it was a little darker but less noisy from all the cars. To my surprise it was quiet even with all the protesters from Occupy on one of the corners.
Mile 5- 9:42 I finally feel like I caught my breath and got "rest" from that "KILLER" mile on the treadmill. I wasn't so much out of breath as I was on Mile 3 it did feel much better than Mile 4 though. I finished the mile then walked home as my cool down.
Cool Down: Walked up 6 flight of stairs to the rooftop of the parking structure and continued cool down and of course can't forget the stretching (a must) even did a few abs. for about 15 minutes All in all other than Mile 3 i feel I had a good run.
My speed improved. From the miles ran outside my pace was 9:35min/mi
P.S. I absolutely love my new shoes!!!! I think the people over at Road Runners did a great job fitting me!
-My Yoga workout didn't happen while on vacation due to the class being cancelled
-No running workout last weekend....due to going out of town for my nephews batptism
My schedule changed slightly at work. I have a meeting every other Tuesday at 7:45am so those days I need to leave bootcamp early. Well, now with the time change the meeting got changed to 7am which means I need to be in work before 7am and that leaves no time for bootcamp. With that being said every other Tuesday will be a running workout.
2 1 2 Running Workout
2 Miles outside
1 Mile treadmill 10% (incline)
2 Miles outside
The workout didn't sound so bad at first but the incline kills me with my asthma or maybe I need to learn to breath better. Plus I would finally get to run in my new shoes!!! So here is the progress report:
1 Gu Vanilla Bean flavor warm up and stretching about 7min some jogging, squats, lunges
Mile 1- 9:00 I was feeling good very excited to try out the new shoes, there was no wind going against me or cars coming towards me. I had an idea where a mile would be then I would run back since I had to get on the treadmill so I followed the GPS on my phone
Mile 2- 9:16 It was easier than I thought considering the cars were coming at me so there was a little wind blowing but all in all it wasn't so bad although that mile seemed a little long.
Mile 3 (Treadmill Incline 10 speed 4.5) Well I thought I sucked at it my chest was hurting I started to get a headache. I couldn't breath right but I did run faster to get inside since I had no water and was thirsty. Then I finally notice that they were painting the hall way next to the gym (explains why I had a headache) but I pushed through it, I wish I could of done it non-stop but didn't. I'm not exact on the time of the mile
Mile 4- 10:20 This was my slowest mile I really felt like I was walking not running. All I could think of his how I hate running incline. It felt nice though I decided to go around the block this time and it was a little darker but less noisy from all the cars. To my surprise it was quiet even with all the protesters from Occupy on one of the corners.
Mile 5- 9:42 I finally feel like I caught my breath and got "rest" from that "KILLER" mile on the treadmill. I wasn't so much out of breath as I was on Mile 3 it did feel much better than Mile 4 though. I finished the mile then walked home as my cool down.
Cool Down: Walked up 6 flight of stairs to the rooftop of the parking structure and continued cool down and of course can't forget the stretching (a must) even did a few abs. for about 15 minutes All in all other than Mile 3 i feel I had a good run.
My speed improved. From the miles ran outside my pace was 9:35min/mi
P.S. I absolutely love my new shoes!!!! I think the people over at Road Runners did a great job fitting me!
Wednesday, November 9, 2011
Wednesday, November 2, 2011
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