4/14/09

REST DAY

4/13/09

REST DAY

Still icing my legs and seeing Traver on Friday to acupuncture me back to health.

4/12/09

I made a very stupid decision on this day.
I had run 20 miles the day before and had been icing my knee and ankle, all day Sat and Sunday morning. It was such a lovely Sunday afternoon so I decided that wanted to take a hike. The uphill felt good on my legs but the down hill climb down killed me. Luckily it was only 3 miles of down hill but every step felt like someone was pulling my right leg apart. My knee and ankle swelled up again. I was tearing up from the pain…yeah stupid decision and I learned so much from it.

6 mile hike

4/11/09

20 mile Run

Still prepping for my two marathons in May and June. 
The last 6 miles were not fun at all. My knee right and ankle swelled up

BUT I FINISHED…20 MILES yeah !!!!

4/10/09

I was going to go to Crossfit but my back was still hurting me so I decided to swim instead. Swimming feels really good when I’m injured because I can still go hard in the workout but I don’t feel it in my muscles like on land..haha

SM Swim Center
2x 100yd kickboard
4x 100yd freestyle
4x 100yd Pull Buoy
2x 100yrd freestyle

4/9/09

I took the day off from working at the marina so I could sleep an extra hour on my bday!

SM Swim Center

3x 100yd kickboard
3x 100yd freestyle
3x 100yd Pull Buoy
2x 100yrd freestyle

I noticed that in my week of swimming my kicks and strokes have improved. I feel much more fluid in the water. I use to compete in swimming in High School and I was good, but I stopped but now somehow (mostly through Crossfit) I feel like my swimming is better in that my strokes are so powerful. My upper body strength is incredible in the water. I am still trying to reach for the stamina I use to have. I am taking more breaks after 100 yards but I know I will get there.

4/8/09

Front squat

5-65
5-85
5-95
5-115
5-125 (2x)

- rest -

5 rounds for time of:
30 double unders (or 90 singles)
10 tall box jumps
8 burpees ( 1 round of burpees and 4 rounds of toe push-ups)

Time= 11:12

These 5 rounds were really hard for me. My back started hurting and I went slow on the box jumps and burpees. I actually when through one round of burpees and then could not handle the back pain so I switched to toe push-ups.

4/07/09

REST DAY

4/6/09

I had a lot on my mind so I decided to shut it up by exercising.

1 mile Run on track
50 sit-ups
50 push-ups
1 mile run on track

4/5/09

10 Mile Bike Ride

4/4/09

My back is still hurting so I have been taking it easy by mostly working out in the pool. I did not compete in the Elizabeth but instead took pictures and in the afternoon I did some lap swimming.

Swim Practice at Santa Monica Swim Center
2x 100 yards freestyle slow warmup
4x 100 arm & stroke workout w/ pull buoys
4x 100 yards kickboard
6x 100 yards freestyle fast pace
4x 100 arm & stroke workout w/ pull buoys
2x 100 freestyle med. pace to cool down

I needed a nap after this workout.

4/3/09

Today is my first day back in a swimming pool in a long time. I use to swim competitively through out high school. I quit my senior year…I just lost my drive for it. I swim but have not done consistent workout. I wanted to start incorporating more swimming in my workout to help my legs rest from running and other activities that I make them do so I decided to get back in the water…. It was like getting on a bike. I did not forget I’m just slower then I use to be…a lot slower, but I’ll get back into it.

Swim Practice at Santa Monica Swim Center
2x 100 yards freestyle warmup at med. pace
4x 100 arm & stroke workout w/ pull buoys
2x 100 yards kickboard
6x 100 yards freestyle fast pace

4/01/09

3/30/09

5 rounds for time of:
6 MedBall Cleans 14lbs
7 Squat Snatches (32lb)
8 Clapping Push Ups
9 KB Swings (16 kg)
10 Burpees

Time: 24:44

BEST WORKOUT EVER! WHY???? Because I was able to surprise myself and blow Andy’s mind away…LOL

So before the workout started I asked Andy if he could demonstrate a clapping push up for me. He started to say that it was not an easy thing and that I could do regular push-ups in there place for the workout or try to do clapping pushup from my knees. I then told Andy that I could do push-ups from my toes and he said still it’s hard to do….I almost said ok and was going to do regular toe pushups from my toes but then Traver and Zeb were saying, “Come on Sondra, just try it” and Traver mentioned if I did it he would by my first round of beer that night at Fathers office….I think Andy and Traver were skeptical that I could, but I got in push-up position and did two back to back clapping push-ups….Andy’s face had a shocked and amazed looked and I said Ok I’ll do these for the workout…I think I could do it….I went through 5 rounds of 8 clapping push-ups for a total of (40 clapping push-ups)...Yeah Sondra (Go On With Your Bad Ass Self ...LOL)

Zeb later told me that night that Andy announced to the 7am class what I had done and told everyone that they had no excuse but to at try as well!

So for the rest of the day I’ve floated on smiles and rainbows and completely happy with what I was able to do. I surprised myself and dared to push myself I am so happy I did. Thanks to Everyone and their support!!!!

3/29/09

5 Mile Hike in Runyon Canyon

3/28/09

Race Day Agoura Hills -Chesbro 1/2 Marathon trail Run

I was a little worried at the start of this race because of the muscle I pulled on Wednesday but I had done everything I could to treat it and I was not going to not do this race. This is my favorite race that I complete every year. It’s hard trail course that starts at 800ft and at the highest point climbs to 1600ft. It’s a beautiful run just a lot of climbing over hills, rocks, boulders, single track running spaces ...hard but tons of fun because it’s challenging. The start of the race starts off as two big straight downhills and people have a tendency to start too fast… I decided the night before that I would take the first three miles that start on asphalt easy and then slowly increase my speed according to how my injury felt…well by mile 3, I started increasing my speed as we entered the trail portion of the run. I started running at my normal pace.

Mile 5 - I bite it HARD!!! lol ...I slipped on the trail. Luckily the way I fell did not injury me. I took about 2 min walking up the trail to gather myself and started up again..

Mile 6-7 These are long climbing miles. I had been doing hill workouts every Wednesday for the past two months and the hills felt ok not to difficult. I remember in the past being overwhelmed and really challenged by them, but not this time. I was not out of breath at all when I reached the top and the majority of these hills were very steep. I was able to pass up a lot of runners at these points.

Mile 8 - This is the hardest hill going up to 1600ft. From the bottom all you see is bobbing heads climbing the hill in a circular shape. I remember when I first did this race 4 years ago…I thought “wow there must be another race going on, yeah they would not make us climb there, that must be the advance course…haha not) This year the course felt easier.

Mile 9 -10 I love this part ...It’s all downhill and I went fast down it.

Mile 11-13 Home stretch ... I started to feel in that last mile the hills and my legs getting tired but I made it in. When I saw the clock at the end saying 2:27:53 I was excited.

This run is not fast and my time is always slower then my normal 1/2 marathon race time (which is usually between 2:07- 2:15)because of the hills, climbing, and single track areas, but this was great for me as I took almost 20 min off last years time. Anytime that I can improve and overcome a challenge it’s a WIN for me!

3/27/09

I was going to try to sneak in another workout but Andy gave me a talking to about working out before an event and also trying to workout on an injury. On his advice I just watched everyone and stretched and I massage my legs with some kind of torture device that Andy gave me. It was the best advice I ever took.

3/26/09

Rest

3/25/09

Night Workout

2 miles

2x 200m timed runs

Ok I was supposed to do 4 x200m run but as I was gearing up to do the 2nd one….BAM I pulled a muscle on my left thigh at around 25m :( ....I needed help walking off the track and I rested and tried to stretch but it just did not happen and I could not continue my workout. I have been icing my thigh like crazy. I have a race Saturday and it’s a trail run and not an easy one at all so I hope to get better in time to finish and come in at a great time.

3/25/09

2x
5 pullups-purple band
10 pushups, toes
15 squats -med ball

Workout
Max Pullups (black band): 15
Max Situps in two minutes: 70
5k for time: 29:18

This morning was not a great day for me to workout. I have been really stressed this week and I have not been getting enough sleep lately, but I made myself get out there it helped but I noticed that my head was not in the game. I’m hoping that by tomorrow I can clear my head otherwise I am going to have some trouble on my race Saturday.

3/21/09

14 mile run with running team in West Lake

Time: 2:36

3/20/09

Warmup (x2)
10 OH squats w/22lb bar
5 down/up dogs
10 scorpions
5 pullups (black band )

Workout #1
Backsquat
85x5
90x5
95x5
95x5
100x5

Workout #2: mini-Cindy
Alternating rounds w/partner (MAX)
12x
5 pullups (black band)
10 pushups
15 squats (ollie ball)

TIME = 7:52

3/19/09

Rest Day

3/18/09 NIGHT

Running Sprints at SMC track
4x 200m
1x1400m
4x200m

3/18/09

Deadlift - 5-5-5-5-5
95
135
155
165
175

4 rounds for time of:
20 pull ups (black band)
20 push ups

Time =11:34

3/16/09

I woke up late to go to the gym so I did a home workout to improve some of my skills.

Warmup
2x 600m
20 situps
10 squats
10 lateral brides

3 Rounds
100 Double Unders
40 Burpees

Time: 30:27

BTW- I hate double-unders!!!

3/15/09

5 mile Hike in Topanga
4 mile Hike with my Dogs at Runyon Canyon
2 hr. Sailing

3/14/09

13 mile Run in Porter Ranch with running team

Time- 2:14

3/13/09

For time:
50 Ring Dips or 100 Jumping Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Time- 30:22

This was my first time on the rings and I think it went rather well as I did the jumping Ring Dips…
The 50 Handstand push-ups were hard ....and they took me forever, but overall a great workout and it was fun trying the new things.

3/11/09

8pm- 5 mile run

6am class
Warmup
1200m run

3x
mtn climbers (2 count), 12
arch rocks, 12
med ball v-twists, 12 (10#)
bicycles (2 count), 12

Workout
50 Double under attempts
10 Kettlebell Swings, 20kg /blue
40 Double under attempts
20 Kettlebell Swings
30 Double under attempts
30 Kettlebell Swings
20 Double under attempts
40 Kettlebell Swings
10 Double under attempts
50 Kettlebell Swings

Time - 27:21

Today was the hardest and best workout!!!

I got scared when I saw today’s workout because of all the double-unders. It takes me a little longer to do these because I can only string 5-10 at the most on these. However I did like the fact that we used the kettle balls. I decided that I was going to try the 20kg kettle ball. I did some practice swings and it felt good so I decided to use it for the workout. The double-unders really tired me out but the kettle ball felt good up until I had to do 40 of them after all the double-unders I was tired and kettle ball started feeling like it weighed a whole lot more. That’s when the guys that finished early started cheering us all on as we finished one by one ....I was the last one to finish and wow when I got to the 50 kettle ball swings the ball started feeling so much heavier to the point where I did only one set of 10 and then a set of 6, 4 and then everyone that was finished started cheering me on to finish..It was loud ! Everyone one was cheering me on to finish and that energy really pushed me to start picking up that kettle ball and start swinging it and finally finish ...ABSOLUTELY AMAZING!!!!! What a wonderful crew!! We all did amazing today and we all had such amazing support…..THANK YOU !

Michael, Traver, Val, Kathryn T., Tanya, Sean, Alyssa, Kevin, Leo, Lauren, Ross, Bill, Phil, and Matt F. you all Freakin’ Rock!!!!

3/09/09

REST DAY!

I was going to go to CFLA but made it a rest day ... My legs are super sore !!!

3/08/09

10 mile Trail Run through Chesbro

I have been training for a 1/2 marathon trail run at the end of March and I had to get in a run…well it started as a run but my trail run quickly turned into a run /walk because my quads were so sore from Saturday’s Tabatha finals. I would run 2 miles and walk a 1/2 mile and start up again…I was more concerned about covering distance then about my pace since I was so sore..It turned out to be a fun workout! BTW the mountains are so beautiful right now especially after all that rain we got!!!

3/07/09

“Tabata This” Challenge Finals

Total Score: 58
I stayed the same from the prelims

Thank You Andy, Becca, Michael, Jonesey, Jennifer S. and everyone else that made this wonderful fun event happen. You guys freakin’ ROCK!

3/06/09

Rest Day!

3/05/09

Weighted Pull-Ups Exercise
I did not use weights for pull-ups instead I worked on getting better at my pull-ups
I went from using the Purple Band to the Black Band…Yeah Me!!!

I was so excited about my advancement. Pull-ups have taken me awhile to get better at but
it feels good to know that I am really improving…Yeah Me!!!

For time:
21-15-9 rep rounds of
Thrusters - dumbbell (50 lb. Total)
Row (calories)

Total = 9:43

I had not done weights in a while since after I came back from being sick and wow it showed!
I hope to get another chance to improve myself on this workout!