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Monday, March 23, 2015

Palmetto 200 Relay 2015

The Palmetto 200 Relay is typically a 12-person team of runners switching off running for 200+ miles over a day and a half. The race goes from Columbia, SC to Charleston, SC. I wanted to put together a team because this race happened to be on my spring break. Our team, Chicks With Kicks, had 8 pretty awesome women take on the challenge! We finished in 32 hours and 47 minutes, with an average pace of 9:32 overall!

Sheelagh, Jennifer, Danielle, Marilou, Julie, Delicia, Lisha, and me at the finish line!

My relay legs:

Leg 7: 5.63 miles at 9:17 pace
Leg 17: 2.45 miles at 9:05 pace
Leg 19: 3.75 miles at 9:08 pace
Leg 26: 3.75 miles at 9:29 pace
Leg 36: 7.96 miles at 10:24 pace (final leg of the race!)

Total miles: 23.54

The night before we started running!

I felt pretty good after all this! After legs 7 and 19 I had a protein shake, and I think it helped my recovery a lot. I would've taken another one a few hours before leg 36, but my stomach wasn't feeling too awesome, so I opted out.

Leg 36 ran over the Charleston bridge and I felt like I was climbing forever!

The downhill afterwards was fun, though :)

It was super windy on the bridge. I lost my hat a few times!

Half the team, road trippin'!

Hilarious all-male team name. They were nice dudes.

I see this sweet friend at every relay! Margaret was running the "out" of leg 35 and I was running "back" on leg 36 and we crossed paths :) Very cool coincidence!

This relay, although tough on the body, was the best one I've done. The course was very safe and patrolled, and everything was well organized. 

Even better, I finally feel like a runner again. I haven't felt like it "fits" me in a long time, but now I do once again, and I couldn't be happier. My confidence is returning. (This might have to do with the fact that I successfully completed a half marathon the next day and didn't die. See the next post....)

Tuesday, March 17, 2015

A week in workouts 03/16-22/2015

Monday: 6 mile run, 1 mile walk with the pups :)

Tuesday: Group Power (teach), ATC Women's 5K training group 3x400, 3x300, 3x200

Wednesday: Group Ride, Group Blast

Thursday: Group Power EASY (teach)

Friday and Saturday: Palmetto 200 Relay! Just shy of 24 miles total.

Sunday: Publix Georgia Half Marathon!

Thursday, March 12, 2015

A week in workouts 03/09-15/2015

Monday: rest day

Tuesday: Group Power (teach x2!!), 5 miles hilly cycling, 4 mile run

Wednesday: rest day

Thursday: Group Power (teach), 6 mile run with the Rogues! My best run in a long time. Felt awesome!

Friday: 16 mile bike ride in downtown Atlanta with the Atlanta Bicycle Coalition!

Saturday: 8 mile run with the ATC group and the Botanical Boogie 5K (hiking!)

Lexi and I got a medal...gotta love the small town races :) We walked the race in 54:51.


She was very proud of her award.

Sunday: Group Power, Group Centergy (teach)

Monday, March 2, 2015

A week in workouts 03/02-08/2015

Monday: 5.75 mile run

Tuesday: Group Power (teach), Women's 5K group - speed work totaling 5.25 miles

Wednesday: 3 mile run

Thursday: Group Power (teach), Group Centergy (teach)

Friday: Group Power (teach)

Saturday: rest day / tons of DANCING at a super fun bar mitzvah party!

Sunday: Group Core, Group Power, Group Centergy (teach), run 5 miles, and a big dog walk!

Monday, February 23, 2015

A week in workouts 02/23-03/01/2014

Monday: Group Ride, 100 Kettlebell swings, 100 sit-ups, 5 mins. additional core work

Tuesday: Group Power (teach), 1 mile warm up run, 4x800 and walk breaks between, 1 mile cooldown run with Women's 5K group

My ridiculous, awesome tights.

Wednesday: REST DAY!

Thursday: Group Power (teach), 3.5 mile Rogue run

Friday: sort of a rest day? I shopped till I dropped.

Saturday: pretty much a rest day, although I did walk in heels and dance a bunch!

Sunday: also a rest day; it's hard to get the workout in when you are writing a legal brief and traveling all weekend! I haven't had this many days off exercise in a long time! Double workouts tomorrow.

Tuesday, February 17, 2015

A week in workouts 02/16-22/2015

Monday: Group Ride

Tuesday: 3.1 mile TM run, Group Power

Wednesday: Group Centergy (teach)

Thursday: Group Power (teach)

Friday: Group Power (teach)

Saturday: 10 mile run

Sunday: Group Centergy (teach)

Friday, February 13, 2015

My strength training has moved me to a whole new level.

Before yesterday, I could do 1, maybe 2, tricep push-ups while up on my toes, then had to drop to my knees for the rest.

Tricep push-ups are different than traditional push-ups because your arms stay narrow, elbows go behind you rather than out to the sides, and ALL the work is targeted to the back of the arms.

I taught Group Power twice yesterday (after teaching twice on Tuesday as well...OUCH), but I was able to stay up on my toes for 90% of those narrow push-ups! Triceps are always a hard spot to work, but I am thrilled to see this progress! And it's all from Group Power!

When I used to "do" CrossFit, we rarely worked the arms. Other than shoulder presses and chest presses, we almost never used weights for the upper body. This one time we did bicep curls....

Lots of push-ups, sure, and sit-ups, but never anything to really target all the muscle groups. Balance is key! Doing a bunch of back squats all the time fully ignores the back of/sides of and the lower legs, which contributes to injuries from overcompensation.

If you haven't ever tried Group Power, or it's been a long time, check it out sometime. The program is constantly evolving to give a new, safe challenge that actually gets results!

(Also, the floor is actually clean in my current gym, so it doesn't suck as much to roll around on the floor.)

"Globo gym" = 1, CrossFit = 0.