threeculbersons

Posts Tagged ‘Strength Training’

Stairs of Death

In exercise, Fitness, Running, San Diego on November 3, 2012 at 2:20 am

It’s been a great training week…40+ miles of cardio and tons of strength conditioning.

I climbed stairs today. After a 10 mile (hard) bike ride. Rode with a friend at Lake Miramar, which is a 5 mile loop, one way. But it’s quite hilly and curvy. So got to work on some bike handling skills. Afterwards,  we decided to run the “Stairs of Death”…that’s literally what they are called when you google them. No joke. Tierrasanta Stairs of death. Awesome. Let’s run them!

That’s how us endurance athletes roll.

Tierrasanta Stairs

View from the top!

Our legs were pretty shaky, so we kept it to 5 sets. I’m so bummed I’m flying out next week, I will definitely add these to my weekly workouts!

1. Warm-up 2. Lunges (every other step) 3. Side lunges 4. Run 5. Fast walk

Not only is it a great aerobic exercise, but also an anaerobic one as well. I don’t think my little heart has ever worked quite so hard! Great for lower body conditioning and power as well. The workouts are endless. You don’t  have to run up and down over and over to get a kickbutt workout.

My run interval

Waiting for Danielle…ha ha.

Danielle, who mind you, did 8 sets of them last night. Bless her!

Oh, and if it looks like I have shorter hair, well…

This happened yesterday!

2 10″ ponytails are going to Locks of Love!

Hope you found time to sweat today!

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Non-Training Days

In CrossFit, Cycling, Fitness, Life, Marathon, Road race, Running on October 22, 2012 at 5:10 am

Am I the only one that eats everything in sight on non-training/rest days? I totally know it’s normal but I’ve had no motivation and a huge appetite lately. So, I’m just listening to my body. Truth is, your body really does need rest days. But with that said, I’ve kept up my long runs on Saturdays and added back in a bike ride.

The past few months, here is what a typical day looks like that:

Monday: WOD + strength training, 45 minutes of cardio (bike trainer)

Tuesday: WOD + strength training, 3-4 mile run (tempo)

Wednesday: WOD + strength training, 45 minutes bike trainer

Thursday: 20+ mile bike ride (morning) 4-5 mile run (evening) No strength training

Friday: Rest

Saturday: WOD + strength training, 10+ mile run (8:30 pace)

Sunday: WOD + strength training

My long runs are getting ready to change to Monday as I train for this marathon. I’ve added a lot of HIIT/plyometric strength training to my day, not only because I want to be lean and mean, but also to help with my running. I can already tell a huge difference. Example: I just recently started back on my road bike. Thursday, I averaged a 23mph pace. That’s HUGE for me!! To better put that in perspective. Lance Armstrong was recently in SD to compete in the SuperFrog (half-ironman) Triathlon. He averaged a 27mph pace on the same route I ride out on Coronado. Now, I’m definitely no Lance Armstrong…so I was thrilled with 23mph pace. I credit that to Crossfit and lower body strength training. It works people!!

Ragnar Relay is in 3 weeks…I will be the lead runner and my goal pace is 8:30 for each leg. I absolutely cannot wait to run this. We have a great team, it’s going to be a blast!

I kick off the race!!

This has been my favorite plyo workout, recently…thought I’d share it with you guys. I used an agility ladder and jump rope. You do each move for 60 seconds with a 10 second recovery. Three rounds.

Courtesy: bradgouthrofitness.com

This past week has been crazy busy. My training is about to kick up a notch too, 12 weeks until my marathon. Geez. I’ve been very encouraged by my long runs though. Two weeks ago, I ran a steady 8:30 for 10 miles. This week, I ran 8 miles at a 8:07 pace. I’m kicking myself for not doing 10, but I felt so good after that run. Definitely a confidence booster. So, if you need me, chances are you can find me running somewhere. Until next time…

Me and my boo!