Reston Kid Tri Transition Area from Sunday 8-12

He's very sleepy

2012 Burning River 100 Mile Endurance Run

2012 Burning River 100 Mile Endurance Run from Janet Choi on Vimeo.

Strength Workout.

Trying to do more strength work these days as per instructions from my coach. This stuff is HARD.

Planned Duration:0:40:00

Workout Description:

3 sets of EACH super set.
REVERSE LUNGE & CHAIR DIP
Notes: Super Set (back to back)
12-15 reverse lunges (each leg)
12-15 chair dips (squeeze your abs and glutes, but let your arms do they work)
RESISTANCE SPRINTS & Y-SQUATS
Notes: Using bands or weights, stand in athletic position, swing arms back and forth as though you are sprinting, keep feet planted. 12-15 reps
Squats: Standing with arms up and extended in "Y". Feet slightly shoulder-width apart, sit back as low as you can, engage core and squeeze glutes. 12-15 reps
PLANK W/ALTERNATE LEG LIFT & RESISTANCE ROWS
Notes: In plank alternate legs, holding each in air for 2 seconds, do 5-8 on each side
Use bands or weights for resistance rows. 12-15 reps
PUSH-UPS & PLANK OBLIQUE CRUNCH
Notes: Standard push-up, come until chest hits the floor, pause and push up. 12-15 reps
Come into plank position, alternating legs, bring knee up to shoulder, PAUSE (engaging obliques), release alternate lets 12-14 each side.

2012 Hat Run 50k

2012 HAT Run from Andy O'Brien on Vimeo.