Our Internet connection in Lake Placid was worse than sporadic, so I'm just now getting to my blog. A week late is still better than never, right?
First, last year's results.
Lake Placid Mini Tri - 2007
Swim (400 meters) - 10:00
Bike (12 miles) - 40:49
Run (3 miles) - 24:43
TOTAL - 1:17:38
4th in my age group
Not bad for my first tri!
I figured I'd be OK on the swim and run, but my biking has been slower and less frequent this year so I was worried about my bike split. Last year's 40:49 included a brief stop at an unclosed intersection, so my actual biking time was more like 39 minutes. I was hoping to beat last year's time. 1:15ish would have been great.
Lake Placid Mini Tri - 2008
Before the race, I noticed my good buddy (haha) Mike Richter, the former NY Ranger goalie and future Hall of Famer. I had met him last year at this same race and remembered what a friendly, down-to-earth guy he was so I went over to chat a bit. He probably thought I was a crazed stalker, but he was as nice as I remembered.
I felt much more comfortable in the swim and didn't breast stroke at all this year. I also did a slightly better job of sighting in the open water. The only time I faltered was when I literally swam OVER a woman about 2/3 of the way through the course, stopped to apologize, and then had to restart.
Swim time - 9:40
I hadn't practiced getting in and out of my wetsuit, and it showed. In the transition area, a random guy talked me through the process of trying to peel the suit off. (He was just there to spectate, saw me struggling, and leaned over the fence to help me. Thanks, Mystery Dude!)
Took off on the bike and tried to hammer it. I felt like I was hammering. I felt great, in fact. No unnecessary stops at intersections this year. Felt strong on the hills. Took the corners without braking TOO much. Unfortunately, my bike time was much slower than last year. As I came back toward the transition area, I saw Mike Richter on the run course and cheered, "Go Mike!" He came back at me with, "Nice work nice work!" Holy hell! Mike Richter just cheered for ME!!!
Bike time - 41:41 (crap!)
Quick transition into my running shoes, and I was off on the run course. I felt great. I felt strong. I felt fast! IronHubby was on the course taking pics, so I even was able to smile for a picture. His client's family was there too, and they really gave me a boost. (Isn't it exciting to hear people cheering your name??) Once again, I saw Mike Richter (he had already passed the turnaround and was coming right at me). He tried to cheer for me again, but it came out like "Guuudddk." I think it was supposed to be "good work." Reached the turnaround at 11:42 (ack!!!!!!!) and just tried to hold on for the second half of the run. About 3/4 of a mile from the finish line, I passed a woman and said, "Come on! Strong finish!" She immediately sped up to pass me back. Being the shy, demure person I am, I said, "OK, not THAT strong!" We both laughed, and I ultimately pulled ahead and lost her.
Run time - 23:39
Total time - 1:17:30
An 8 second PR and 3rd in my age group!
At the finish area, I thanked Mike Richter for cheering for me and told him what a thrill it was. He said, "You were FLYING out there on the run!" :D As we chatted, the woman I passed came over to thank me for the encouragement... and introduce herself as his wife!!!! Hahahahahahahaha! Too funny.
Overall, it was another fun race. I really, really like this race. It's small but well organized, inexpensive, and loads of fun. It also helps that the course is beautiful -- I can't think of a better place to swim than Mirror Lake. So clean and crystal clear. The bike course also is very safe and challenging. This race, like the Thundergust Duathlon, will definitely be added to the annual schedule!
Monday, July 28, 2008
Wednesday, July 9, 2008
10 benefits of lifting weights
There are so many good reasons to lift weights, yet so many people skimp on that part of their workout. Maybe after reading this very incomplete list, you'll think twice about skipping your next weight session.
1. Higher metabolism. Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. How? Muscle burns more calories than fat cells, even at rest. So the more lean muscle you build, the more calories you burn all day long.
2. Better posture. A balanced weightlifting program will help you build a strong core and identify which muscles are weaker so you can work on strengthening them. For example, I know my chest and anterior deltoids (front of my shoulders) are way stronger than my upper back and posterior deltoids (back of my shoulders), resulting in a round-shouldered look I hate. So I spend extra time doing exercises to strengthen my weak areas and ultimately improve my posture.
3. Stronger bones. Research has shown that lifting weights is crucial to building strong bones, which is critically important as we age. Stronger bones can ward off osteoporosis, arthritis, and fractures/breaks.
4. Functional strength. It's true. Weightlifting can help you accomplish your everyday chores -- putting away groceries, vacuuming, yard work, and more -- with less pain and more ease.
5. Higher self-esteem. It's so motivating to see muscle where it wasn't previously visible. Cardiovascular exercise is great -- don't get me wrong -- but it can take a long time to see results. Weightlifting, on the other hand, provides almost immediate gratification. Even little kids like to flex their muscles and show them off. When you add weights to your regular workout routine, those muscles will start to grow... and you can see them working while you're working out. Go ahead. Flex. You know you want to.
6. More energy. Remember the first benefit? A higher metabolism? Well, that higher metabolism will ultimately give you more energy all day long. You'll feel great!
7. Better balance. As we age, it's critically important that we improve our balance to prevent falling. Increased lean muscle mass will improve your proprioception (awareness of where you are in space and where your body parts are in relation to each other). Better proprioceptive awareness will help you prevent a fall... or at least minimize the damaging effects of one.
8. Prevention of muscle loss. Let's face it. Aging is no fun. According to the American Council on Exercise (ACE), muscle mass declines with age, resulting in decreased muscular strength and endurance. After the age of 30, we lose approximately 3-5% of our muscle mass per decade. Yuck! But lifting weights can help slow that process down significantly.
9. Lower risk of injury. Building a little extra muscle can reduce the risk of injury from sports, other workouts, and everyday life. Strong muscles, tendons and ligaments are much more capable of withstanding the stresses we place on our bodies and also reduce the likelihood of pulled muscles and back pain.
10. Better overall health. Lifting weights has been shown to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat, and illnesses such as diabetes, heart disease and cancer.
So what are you waiting for? Remember, you don't have to belong to a gym to do resistance training. Check out some of my blog entries for workouts that don't require fancy equipment. Do pushups, squats, lunges, dips, pull-ups, planks, and bicycles; you'll hit all the major muscles in your lower and upper body without spending a dime.
1. Higher metabolism. Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. How? Muscle burns more calories than fat cells, even at rest. So the more lean muscle you build, the more calories you burn all day long.
2. Better posture. A balanced weightlifting program will help you build a strong core and identify which muscles are weaker so you can work on strengthening them. For example, I know my chest and anterior deltoids (front of my shoulders) are way stronger than my upper back and posterior deltoids (back of my shoulders), resulting in a round-shouldered look I hate. So I spend extra time doing exercises to strengthen my weak areas and ultimately improve my posture.
3. Stronger bones. Research has shown that lifting weights is crucial to building strong bones, which is critically important as we age. Stronger bones can ward off osteoporosis, arthritis, and fractures/breaks.
4. Functional strength. It's true. Weightlifting can help you accomplish your everyday chores -- putting away groceries, vacuuming, yard work, and more -- with less pain and more ease.
5. Higher self-esteem. It's so motivating to see muscle where it wasn't previously visible. Cardiovascular exercise is great -- don't get me wrong -- but it can take a long time to see results. Weightlifting, on the other hand, provides almost immediate gratification. Even little kids like to flex their muscles and show them off. When you add weights to your regular workout routine, those muscles will start to grow... and you can see them working while you're working out. Go ahead. Flex. You know you want to.
6. More energy. Remember the first benefit? A higher metabolism? Well, that higher metabolism will ultimately give you more energy all day long. You'll feel great!
7. Better balance. As we age, it's critically important that we improve our balance to prevent falling. Increased lean muscle mass will improve your proprioception (awareness of where you are in space and where your body parts are in relation to each other). Better proprioceptive awareness will help you prevent a fall... or at least minimize the damaging effects of one.
8. Prevention of muscle loss. Let's face it. Aging is no fun. According to the American Council on Exercise (ACE), muscle mass declines with age, resulting in decreased muscular strength and endurance. After the age of 30, we lose approximately 3-5% of our muscle mass per decade. Yuck! But lifting weights can help slow that process down significantly.
9. Lower risk of injury. Building a little extra muscle can reduce the risk of injury from sports, other workouts, and everyday life. Strong muscles, tendons and ligaments are much more capable of withstanding the stresses we place on our bodies and also reduce the likelihood of pulled muscles and back pain.
10. Better overall health. Lifting weights has been shown to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat, and illnesses such as diabetes, heart disease and cancer.
So what are you waiting for? Remember, you don't have to belong to a gym to do resistance training. Check out some of my blog entries for workouts that don't require fancy equipment. Do pushups, squats, lunges, dips, pull-ups, planks, and bicycles; you'll hit all the major muscles in your lower and upper body without spending a dime.
Monday, July 7, 2008
Revised Race Schedule
I'm taking the plunge. Therefore, here is the revised race schedule for the rest of the year.
July 21 - Lake Placid Mini Tri
August 17 - Northeast Tri
September 21 - Philadelphia Distance Run
November 23 - Philadelphia Marathon
That's all. Next year I will kill my 10K PR, but this year I'll concentrate on marathon training... and a new marathon PR!
July 21 - Lake Placid Mini Tri
August 17 - Northeast Tri
September 21 - Philadelphia Distance Run
November 23 - Philadelphia Marathon
That's all. Next year I will kill my 10K PR, but this year I'll concentrate on marathon training... and a new marathon PR!
Wednesday, July 2, 2008
Jump Rope Intervals
Here's the boot camp class I plan to do tonight. You need a jump rope and some medium to heavy dumbbells. I will make them take heavier than normal weights tonight. Usually, they take the lightest they can get away with... but not tonight! Mwwaaaahahahahahahaaa! :)
Warm up first -- 5-8 minutes of marching, side steps, jogging in place, etc.
Jump rope 2 minutes
Squats - 3 sets of 8
Jump rope 2 minutes, jogging through the rope
Plie/lunge combo - Down wide, pivot side, front, up, repeat 8x each side
Jump rope 1 minute backward
Pushup/crunch pyramid - pushups, 2 crunches, 4 of each, 6 of each, 8 of each, then back down
Jump rope 2 minutes
Bentover row/reverse fly combo - 8 rows, 8 flies, repeat
Jump rope 3 minutes, 1 minute normal, 1 minute scissor the legs, 1 minute legs out and in
Squat jump - 2 sets of 10
Jump rope 2 minutes
Biceps & triceps - 8 Hammer curls, 8 Zottman curls each arm, 8 kickbacks each arm, 8 overhead extensions
Jump rope 1 minute backward
Kickboxing combo - knee, knee, side kick, lunge back and touch the floor
Jump rope 2 minutes, alternating heels in front
Lateral delt raise - 3 sets of 8
Bicycle 1 minute
Plank 1 minute
Repeat bicycle and plank
Stretch
Warm up first -- 5-8 minutes of marching, side steps, jogging in place, etc.
Jump rope 2 minutes
Squats - 3 sets of 8
Jump rope 2 minutes, jogging through the rope
Plie/lunge combo - Down wide, pivot side, front, up, repeat 8x each side
Jump rope 1 minute backward
Pushup/crunch pyramid - pushups, 2 crunches, 4 of each, 6 of each, 8 of each, then back down
Jump rope 2 minutes
Bentover row/reverse fly combo - 8 rows, 8 flies, repeat
Jump rope 3 minutes, 1 minute normal, 1 minute scissor the legs, 1 minute legs out and in
Squat jump - 2 sets of 10
Jump rope 2 minutes
Biceps & triceps - 8 Hammer curls, 8 Zottman curls each arm, 8 kickbacks each arm, 8 overhead extensions
Jump rope 1 minute backward
Kickboxing combo - knee, knee, side kick, lunge back and touch the floor
Jump rope 2 minutes, alternating heels in front
Lateral delt raise - 3 sets of 8
Bicycle 1 minute
Plank 1 minute
Repeat bicycle and plank
Stretch
Friday, June 27, 2008
No equipment workout
Here's a workout you can do anywhere. You don't need anything -- no weights, fancy equipment, nothing. You'll incorporate boot camp, plyometrics, kickboxing, and core in one workout.
5-8 minute warmup, including some lateral movements (side to side), some light jogging, shoulder rolls, etc...
squats for 2-3 minutes, playing with the tempo
2 sets of 10 star jumps (jump up and splay your arms and legs wide in the air, like a cheerleader)
wall sit for 1 minute
2 sets of 10 burpees
2 sets of 10 plie jumps (jump your legs out wide to land in a deep plie)
curtsey lunges for 2-3 minutes
1 minute mountain climber
8 pushups
45 seconds mountain climber
10 pushups
30 seconds mountain climber
12 pushups
jack/jab combo (8 jacks, 8 right jabs, 8 jacks, 8 left jabs, repeat repeat repeat, then work your way down to 4s, then 2s, then alternate 1 jack, 1 jab, then work your way back up to 8s)
squat/side kick combo (take a big step left and squat down, then step the left foot back in and do a right side kick, repeat repeat a million times, then switch sides)
2 sets of 10 squat jumps
jack and tap (jumping jacks, but touch your foot with your opposite hand on each one)
split squat with a twist (get into a lunge position with your right foot forward and your left foot back and go down, twist right, center, back up, repeat 10 times, then switch your legs and twist left)
2 sets of 10 tricep pushups
walking plank (holding a plank, walk yourself with your hands and feet 4 steps to the right, then 4 steps to the left, repeat until you can no longer hold the plank)
2 minutes of bicycle crunches
stretch!!!!
5-8 minute warmup, including some lateral movements (side to side), some light jogging, shoulder rolls, etc...
squats for 2-3 minutes, playing with the tempo
2 sets of 10 star jumps (jump up and splay your arms and legs wide in the air, like a cheerleader)
wall sit for 1 minute
2 sets of 10 burpees
2 sets of 10 plie jumps (jump your legs out wide to land in a deep plie)
curtsey lunges for 2-3 minutes
1 minute mountain climber
8 pushups
45 seconds mountain climber
10 pushups
30 seconds mountain climber
12 pushups
jack/jab combo (8 jacks, 8 right jabs, 8 jacks, 8 left jabs, repeat repeat repeat, then work your way down to 4s, then 2s, then alternate 1 jack, 1 jab, then work your way back up to 8s)
squat/side kick combo (take a big step left and squat down, then step the left foot back in and do a right side kick, repeat repeat a million times, then switch sides)
2 sets of 10 squat jumps
jack and tap (jumping jacks, but touch your foot with your opposite hand on each one)
split squat with a twist (get into a lunge position with your right foot forward and your left foot back and go down, twist right, center, back up, repeat 10 times, then switch your legs and twist left)
2 sets of 10 tricep pushups
walking plank (holding a plank, walk yourself with your hands and feet 4 steps to the right, then 4 steps to the left, repeat until you can no longer hold the plank)
2 minutes of bicycle crunches
stretch!!!!
For some reason...
I can't vote on my own stupid poll. What's up with that?
For the record, my answer is Stomach. Definitely. Saddlebags would be a close second. :)
Getting old sucks.
For the record, my answer is Stomach. Definitely. Saddlebags would be a close second. :)
Getting old sucks.
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