Another beautiful spring day in Ohio, 2 more inches of snow overnight and we are at a balmy 24 degree but at least the wind died down. Going to be an interesting 25k trail race tomorrow.
Today, did Cyclo HIT 30 Power Techniques, 5x5mins and every min, he changes the drill every minute: shoe scrapper, hip thrust, wagon wheel, scissors and then hoover, just start all over again. Didn't look too hard when we started but the hoover(standing) really kill my legs and by the 4th round I was dying.
While looking for a strength workout to do, I noticed Barry Bootcamp 5day academy and remembered that each DVD had a weight, cardio and treadmill section. I have never done the treadmill/cardio section in this DVDs but love the weight section so decided for my run today to try it out and picked Joey (not sure if all the treadmill wrkt is the same or not) this was actually a lot better than expected.
warmup: very short
section 1: Start at 5.5mph/0% incline(mine was at 2%, never run below this) then increase very 1 min by 0.5 at 5mins go as fast as you can,
recover 3.5mph/0%
section2: start at 5.5mph/0% incline and increase 1% every 30sec keeping speed constant, max was 15% for them, mine was 12% highest tread went.
recover 4mph/10% - really this is recovery
section3: start at 4mph/10% every 30 sec drop incline by 2% but increase speed by 1, yes for the first time I ran 9mph on my treadmill @2% and didn't go flying off. YEAH ME
recover 3.5mph/0%
Section4: Sprint; 90sec/7mph. 60sec/8mph, 45sec/9mph, 30sec/10mph YES I DID, just incredible that people can run a marathon at this pace.
Cooldown
This was only about 27mins, on the screen there is a countdown clock, speed and incline in red, Joey was working around and there was about 10 people on treadmill.
Bob Harper Kettlebell shred for strength today-12kg KB
Showing posts with label Bob Harper. Show all posts
Showing posts with label Bob Harper. Show all posts
Friday, March 22, 2013
Saturday, October 22, 2011
Bills' Badass Training Run
Got to Everett Bridge @ 8am to run with the Bills group for 1 loop clockwise (5 miles-4 water crossing and muddy fun) got back to the parking lot then switch to the Grunt Girl Hill Training Clinic for 3 miles on the Furnace run trail then the Grunt Girls decided to do 1 loop of the BBA loop counter clockwise. I did change my socks in between loops just soak but it was a great day for a trail run. The leaves are almost all turned with lots covering the trail. It was really great seeing lots of people I haven't seen or ran with in a while.
Got back home did Bob Harper's Butt & Balance (20mins ) and Deep hip opening yoga from Yoga Journal for 28mins, nice warm shower and then read some books and magazine off my HP Touchpad.
Thursday, October 13, 2011
Recap since Akron
After Akron, took 1 week off to give the shin a chance to heal and also recover, this was total rest no cross training, yoga or strength just eat and sleep which was a lot harder to do that expected. Major race coming up next is the Houston Marathon in January, when I signed up I also purchased a training plan just to try something new, the plan is put together by Focus n fly, the training is based on Jack Daniel's book, so I like it.
My body is not 100%, hasn't been for over a year now due to pain in my left butt chin, MRI shows nothing just seems like I have a muscle stuck there that will not release despite all I do, point of attack right now is daily yoga, heat continuously at work, foam rolling and buying every single Groupon Massage that comes up with the goal of scheduling a weekly massage, with the goal of working out the kinks.
Still struggling with nutrition, just love food no matter how I look at it, I do not eat junk but eat good food in excess and I love to cook so that is not helping, need to drop a good 10 pounds just where I feel comfortable but oh well will keep working on that.
Not sure what I want the plan for next year to be, short races to get faster or long ones just for the fun of it, keep going back and forth but did decide am only doing the half in Cleveland since I have never done it. I joined the Grunt Girl racing group since I like there philosophy and I have enjoyed running with the group through the summer.
Will probably be trying to do most of my long run on the trail just to give my body a break, speed work on the treadmill and easy run of possible on the road if not treadmill, still looking for a bike and trainer to use for the winter, this will give me a chance to use my collection of Spinervals I guess I can use my spin bike but I seem to have worn out the resistance control and having a hard time finding a replacement since my model is longer in production and the models made after mine (this was the first design) had a different design.
Strength wise will be trying to get back into kettlebell and short total body workout, the goal will be to also add in a challenging lower body workout after the Thursday speed workout like today did Bob Harper Body Rev Cardio: Butt and Balance, he had me at butt.
Really looking forward to what I can accomplish the next couple of months and I think even my husband is finally get the idea that I really do want to run because I enjoy it.
My body is not 100%, hasn't been for over a year now due to pain in my left butt chin, MRI shows nothing just seems like I have a muscle stuck there that will not release despite all I do, point of attack right now is daily yoga, heat continuously at work, foam rolling and buying every single Groupon Massage that comes up with the goal of scheduling a weekly massage, with the goal of working out the kinks.
Still struggling with nutrition, just love food no matter how I look at it, I do not eat junk but eat good food in excess and I love to cook so that is not helping, need to drop a good 10 pounds just where I feel comfortable but oh well will keep working on that.
Not sure what I want the plan for next year to be, short races to get faster or long ones just for the fun of it, keep going back and forth but did decide am only doing the half in Cleveland since I have never done it. I joined the Grunt Girl racing group since I like there philosophy and I have enjoyed running with the group through the summer.
Will probably be trying to do most of my long run on the trail just to give my body a break, speed work on the treadmill and easy run of possible on the road if not treadmill, still looking for a bike and trainer to use for the winter, this will give me a chance to use my collection of Spinervals I guess I can use my spin bike but I seem to have worn out the resistance control and having a hard time finding a replacement since my model is longer in production and the models made after mine (this was the first design) had a different design.
Strength wise will be trying to get back into kettlebell and short total body workout, the goal will be to also add in a challenging lower body workout after the Thursday speed workout like today did Bob Harper Body Rev Cardio: Butt and Balance, he had me at butt.
Really looking forward to what I can accomplish the next couple of months and I think even my husband is finally get the idea that I really do want to run because I enjoy it.
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