Week 12

3/13- 3/19

Sunday:

My workout for the day was competing in the 10 KM Shamrock Shuffle. I’m still learning how to finish my races strong. Although my time was o.k., 45:17, the second half of the race was not much faster, if at all, from the first part of the race. Something to continue to work on!!

Monday:

This is my rest day. I’m not really that keen on having a rest day on the first day of the work week but after my long runs on Sunday my body definitely needs it. I’m hoping to integrate either Body Flow or Aqua Flow on these days. One huge area of weakness for me is my flexibility and core strength. Anything I can do to improve in this area will help.

Tuesday:

I had every intention of getting up early to run before work but it’s been challenging just for my body to get used to the time change let alone getting up an hour and a half earlier. The reason I need to run before work is that after work I have my first workout of the week with Mike and then I have my weekly tennis match. My workout with Mike was solid. This strength workout is pretty basic. It’s good to get back to the basic. Here’s the basic routine I follow:

Chest: Incline dumbbell presses- 3 sets of 10
Shoulders: Seated dumbbell presses- 3 sets of 10
Back: One-Armed dumbbell flies- 3 sets of 10
Biceps: Alternating Hammer curls- 3 sets of 10
Triceps: Dumbbell Extensions- 3 sets of 10
Abs: 3 sets of plank / 3 sets of the wheel

Wednesday:

Although I struggled to get up on Tuesday I jumped out of bed on Wednesday AM, why you may say? Well, I have 30 minute mania for the first time today! Myself and several of my friends were interested in doing one of the classes but none of the times worked, we talked with the Harbor staff and they were able to accommodate us and add a class from 5:45-6:15 AM!! If anyone is reading this and it interested there is still room and time to sign up. I’m hooked after my first session. Here’s the basic outline of the class:

3-5 minute warm-up- not your average low key warm-up! There are push-ups, suicides, etc.

5 different stations were set up in the gym:

-Kettleball Arm Swings
-Jump squats with a sledge hammer
-Decline Push ups on a tire
-Dueling Ropes
-Tire Flips

-Sandbag throw-ups
-Sledgehammer Tire Step Ups
-Backward Rope Pulls

The rotation focused on 30 seconds of working as hard as you can and then a 30 second break. The first rotation was completed twice. After each rotation there is a one minute break

Finally there is a 3-5 min cool down.

This workout really kicked my butt and jumpstarted my day. It’s also fun to do with a small group of people. We worked with Jake, one of Harbor’s personal trainers.

Thursday:

This is my off day from running and I’m glad because this is my butt kicking workout with Mike. I don’t totally remember all that we covered because we do some much but here’s an estimate of what we covered during the session:

-I got to wear the regular boxing gloves and we focused on 5 punch combinations for two-minute intervals.
-I also worked on a combination of punches, kicks, and knee drivers
-Two different times throughout the workout Mike timed me jumping rope for 2-minute intervals.
-Speed punches on the stationary punching bag at two different times.
-Squat Intervals

Mike’s goal is to get me to do 12 solid rounds of 3 minutes each. It feels good because although I’m still focusing on getting through 2 minute rounds right now I’m seeing progress.

Friday:

I had a light 3 mile run outside on a beautiful day.

Saturday:

For the second week in a row I set my alarm to get up for the 7:30 Yoga for Athletes class at the Harbor Wellness Center but I choose to sleep in. I did meet a friend in the parking lot and headed for an easy 4 mile jog through the conservancy trails.