by Ann-Marie on July 29, 2010
114 stairs. 30 second up. walk down. don't puke.
Ok, so here’s the workout from today:
- run 12 mins
- run 16 times as fast as you can up the stadium stairs at Brown U and then walk down
- run 8 mins
It took me about 45 mins to complete this workout. It was hard. It was brutal. It brought me to the absolute top of my heart rate. My legs were shaking by the end. It is one of the toughest workouts I can do. But, I want to be stronger, faster and quicker.
If you do too, then do this workout.
Today’s workout:
45 minutes stadium stairs workout
1 hour Pilates workout
by Ann-Marie on July 28, 2010
My 70.3 Ironman training was about endurance. Now that I am doing two sprint triathlons in the next 6 weeks, I am shifting to speed training. I am pretty relieved I won’t be doing any really long runs, bike rides or bricks for the rest of this season. My longest run will probably be 8 miles (that is, after the Blessing of the Fleet run).
The sprint triathlon is a 1/4 mile swim, 12 mile bike ride and a 3 mile run. It will take me less than 1.5 hours to complete. That’s five full hours shorter than the 1/2 Ironman. It is all now about speed. Don’t get me wrong, any triathlon distance is about endurance. I still need to have speed on the run after the swim and bike, so I need to have some endurance in my legs to keep up.
So, my training will consist of shorter (its all relative!) and faster workouts. I am looking forward to adding in more hills and stairs. And, my runs will end with a few miles at race intensity. I really do love the long endurance workouts. It is amazing how the human body can just keep going at a certain pace if it has the proper nutrition and hydration. But, I look forward to mixing it up a little for the next couple of months.
Today’s workout:
6 mile run at 8:08 pace
30 minute open water swim (very choppy!)
by Ann-Marie on July 27, 2010
The view from the bottom of the hill
I love my hill bike workout. I headed over to Swan Point Cemetery (they allow bikes). There is a perfect 2 minute hill there, way in the back of the cemetery that brings me to the edge of the Seekonk River. It is beautiful, serene and quiet. The perfect place to do an intense workout! The shot on the left is the view from the bottom of the hill. It takes two minutes to ascend the hill. I did it 12 times and rode home.
Today’s workout:
45 minute strength workout at Punch
1 hour hill bike workout
by Ann-Marie on July 26, 2010
by Ann-Marie on July 26, 2010
by Ann-Marie on July 26, 2010
by Ann-Marie on July 25, 2010
I decided to do a video re-cap of the big race. See below…
RI Amica 70.3 Half Ironman
July 11, 2010
Results:
- Time: 6 hours 15 minutes
- Overall Place 638 of 1222
- Age Group (45-49) : 18 of 42
- Results: Ironman
My cousin Brian took some fab photos along the race course.
And, I will post more race photos soon.
http://www.vimeo.com/13626461
by Ann-Marie on July 25, 2010
A scene from today's ride
I love biking on Aquidneck Island. Here’s a shot from today’s 2 hour bike ride. Most of my two hour ride is filled with beautiful scenes like this.
But, biking has its downside. Besides the obvious challenges of flat tires and spills, there are bugs. Lots of them. I am often traveling over 20 mph and when human and bug collide – it hurts. I haven’t swallowed a bug this year, but I have come very close. The real worry is the bee and horsefly sting. Today it was bee vs me and the bee won. But, being a lover of all living creatures, I hope he lived after he sank his stinger into my ankle.
Today’s workout: 2 hour bike ride
