the 300

Last night was my sports conditioning class. I've been reading a lot about the Spartan 300 and Tabata 300 workout. Low and behold my sister blogs that she did the Tabata at home. Great minds think alike.

I decided to do a make shift of the workout for my class. Makeshift because we don't have pull-up bars or rings in the group exercise room. It was still a heck of a workout and one that I am still feeling today.

We broke up the reps into sets of ten versus as little sets as possible because I wasn't sure how much the class could handle. We did stick to the 10 seconds of rest in between each set.

55 reps of mountain climbers.
55 mature air squats, w/ butt hitting the step with 4 risers.
55 V-sits (brutal).
55 push-ups (progression was alternating staggered hands or explosion off the floor so hands are lifted from the floor during the up portion of the push-up).
55 20-24 inch box jumps (depending on student ability).
25 dumbbell clean and jerks.

They finished this in about 35 minutes, so they could have handled more....

That said I added some additional exercises:
3 sets of 10 roll-ups (standing, squat down, roll onto back with feet extended over head; roll forward and back to standing without use of hands, progression is back to standing, but on one foot only).
3 sets of 10 get-up, sit-up with dumbbells (modified).

All told 360 reps. Next time I will modify it so that we don't do it in sets of 10. I'll try to take pics of the next workout, but the gym can be a little anal sometimes.

Also, I did a recovery run on Tuesday with Kendra, cruised a 4.21 miler at just over 9 minutes per. My right knee was bugging me from the day's previous run and all the downhills.

WooHoo!

I hammered just over a 10 miler this a.m. I've included a map and some stats of the run which I hope you can view. I averaged 7:28/mile on a pretty hilly course, incline grades range from 6-8%. I'm feeling it now, but also feeling great.

I've included a link to this course from MapMyRun.com. Select the option to view elevation and you'll see a profile of the hills I ran today. http://www.mapmyfitness.com/route/united-states/ca/rocklin/1077672928

Oh to be young again...

I just had to add this...my daughters were amped up for tonight's premier of High School Musical 2 on The Disney Channel. Sad to say, I never saw the first one. Oh well...I am still trying to understand the mass hysteria?!?!? But, if it is important to them, I must respect it. They definitely enjoyed it. Here are my daughters:)

I went wakeboarding again last night on the river. I finally jumped wake to wake. Not that that means anything to you, but it is a small accomplishment for me. I still can't get over how sore you get with this sport. Throw together the wakeboard stance for 6-7 runs, balancing on the water at 19 miles hour while you cut back and forth, battling the wake of the boat and other boats passing by, jumping the darn thing...and the fact that I joined my class in doing air squats (3 sets X 30 seconds) and box jumps (3X30) along with other numerous fun stuff...my legs feel like I ran a half marathon. I guess one can suffice it to say that yesterday was a cross training day...or at least that is what I'll keep telling myself:D

Crazy enough thing, I didn't drink my coffee today and in addition to staying regular without caffeine (HAHA) I felt great today without it. I didn't realize how mellow I normally am!

I hope everyone has a great weekend. Wish me luck as I have to referee three soccer games tomorrow. I hope I don't upset too many of those crazy soccer parents;)

Yada yada yada

That's kind of how the last few days have been. I've been slammed with family obligations so I haven't been able to get the type of workouts in that I would like. I feel bad for Kendra too because she actually has a race upcoming and her running sched has been spotty. It's only a 1/2 marathon and she has a very strong base already so she should be fine.

So yesterday I had 30 minutes to get a run in while the kids were at soccer practice. I made the most of it and did 3.4 miles of all hills. I covered it in just over 25 minutes and burned almost 500 calories. My pace was 7:44/mile. After that I ran some 50 meter sprints x6. I was FRIED when done.

Tonight I taught my sports conditioning class. My sister turned me on to CrossFit. It was the first time I have seen their site and low and behold I do a lot of similar moves in my speed training sessions and my sports conditioning class. I must have some fitness similarities with the folks that started CrossFit. Their site is awesome, www.crossfit.com, and I can't wait to dive deeper into it. My class killed it tonight. I took some things from my speed training and also some new moves I found on the net. The best compliment I got tonight was from a physical therapist who takes my class. She asked me if I was a PT because of the terminology I use and the way I approach the workout! I was flattered. She was surprised that I am an insurance broker.

In health.

Wakeboarding photos

Some pics of my 4th time wakeboarding from the other day. I ran today to relieve some soreness. It was an out and back, 4.5 miles of hills. For an idea of the climbing; at the 1 mile mark the elev. was 250.75 ft; at mile marker 1.44 the elev went to 354.8 = net elev climb of 104.05 ft in .44 of a mile. That was the small hill, the bigger hill climbed 197.32 ft in .75 of a mile. I covered the run at 8:15 pace. Short but (wicked) sweet with those hills.

You can get break down the data of your runs on www.mapmyrun.com. It's on my must see list.

Recovery day and little wakeboarding

I taught my SC class yesterday and my students were hilarious! They are such gamers. They told me that the results of last week's class left them sore for 3 days, I said me too! I can't lie. They are all progressing incredibly. With all the plyos we've done and core work, they have really come a long way in such a short amount of time. I also throw in resistance training on and off the stability ball for a change of pace. I received a great compliment yesterday. One of my students said that she just dropped in because she saw us running and skipping as part of our dynamic warm-up. She said "I had no idea what I was getting myself into. They say that you need to shock body by varying your workouts and my body is DEFINITELY SHOCKED!" I was all, "RIGHT ON!"

OK, I just got back from wakeboarding, and let's just say that no matter how in shape you think you are, nothing just gets your body ready for a complete smack down on the water! I am way sore...and tired, so I'm done. OUT!

The first post

My sister has this awesome blog http://www.sillylillie.blogspot.com/ that I think is a great inspiration for runners. So she inspired me to do the same. While I enjoy running, I also enjoy fitness in general. I love working with people to help them do better. I've worked-out and trained with friends, but that is not what I like best. Lately I have been working with youth through teenage soccer athletes, creating speed programs. I obviously can't do this alone. I read a lot about athlete's acceleration drills and body-weight only power building. I also use a lot of the plyo drills in a sports conditioning class I teach 1x per week at the gym. The fun thing for me is that since I am teaching, I get to do the workout along with my class, and get paid.

A great website I refer too for my one-on-one speed training is http://www.atheletesacceleration.com/. They give a lot of information at a high level that might be hard to understand if you're not familiar with track workouts. However, they also offer a program you can buy. I haven't bought it yet but I will soon. In the meantime, I learn a lot from their articles.

Anyway, my week of fitness was kind of light. On Tueday I ran with and trained a teenage soccer client. I like to do this because it breaks up the session for my client and it is fun. It also lets me feel the exact demands on the body that I am asking him to perform. We did various plyos on the grass (great for cushioning and forced explosion) and the sprint intervals last no longer than 6 seconds with a 6-12 second recovery. Six seconds because in a soccer game, he would rarely run longer than that. On Wednesday taught my SC class and really hammered the core and resistance training. I do resistance training for seconds, versus reps in the class. Thursday, swam laps for 35 minutes. I am not much of a swimmer but the fact that I can now lap for 35 minutes is a big gain for me. Swimming is such a great overall body workout and I don't even know much about it.

I hope you all enjoy your workouts and the weekend. I am off to various soccer tourneys with the family. CHEERS!