Street Run w/Circuits; Blue

For today’s cloudy street run with circuits, I made my stops at 2 of the 3 bridges in my neighborhood. At the first bridge, I stopped and did 25 Incline Tricep Extensions, Alternating Side Shuffles down to the end of the bridge with Sprint back, and Soccer Kicks x 3 sets!

At my 2nd stop, at the Gazebo, I did 25 Alternating Step Ups with a Knee, 25 Bench Sit Ups, and 25 Decline Shoulder Taps x 3 sets!

At my 3rd and final stop, at the second bridge, I did walking lunges down and back which totaled 60! Esh! Then I did Low Squat Lateral Walks all the way down in one direction then back in the other direction, and finally alternating lateral walk and squat combo down and then back down! My legssssss….burned! Then I had to run back home for my last mile, lol!

Boost your street run by adding circuits!

Have a killer day!

Elda

Street Run w/Circuits; Here we go!

Circuit 1

25 Pop Squats, 15 Spider Crawls, 25 Russian Twists

Circuit 2

25 Bench Jumps, 15 Decline Push-Ups, 15 Hip Thrusts

Circuit 3

30 Toe Taps, 15 Single-Leg Push-Ups, 15 Crossover Mountain Climber Variations

Circuit 4

25 Split Lunge Jumps, 25 Bench Sit-Ups, 15 Shoulder Tap Plank Jacks

Got up early to hit the streets for a 3 mile run with stops for a little circuit. I LOVE this kind of training. This is my favorite form of cardiovascular training that incorporates bodyweight exercises to build functional strength. For me, at about 1 mile in, I begin to feel a sense of mental clarity which allows me to work through any life challenges, think clearly about making important decisions and get creative ideas to current projects.

It’s been a while since I’ve been able to train like this and I was definitely feeling it in my knees and ankles towards the end. I always stretch and foam roll before hitting the pavement then stretch again right after AND place ice packs on the knees if I’m feeling achiness coming on. By the next day, I’m feeling back to normal! Super important to prep before and take care after….especially when you hit your 40’s!

Street Run with Playground Workouts

Today’s 3 mile run included 2 stops at 2 different Playgrounds along my route for a mini body weight circuit; I had no plan in mind, just winged it today. This workout took about 45min to complete, and was pretty fun!

My warm up begins at the house with a total body roll out with a foam roller for no more than 5 minutes followed by a brisk walk for about a quarter of a mile to the start of my 3 mile run.

Monkey Bar Swings!
Low Hang Leg Raises were much harder than I thought! I barely got 10! I must do more of this!
Inverted Rows
More Monkey Bar Swings!
Hanging Knee Tuck to a Leg Raise, I really liked these.
Broad Jumps….because they suck but are so good for you!
Tricep Extensions

Once I’ve reached the end of my loop, I’ll cool down with a quarter mile walk back home then static stretch for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for more workout ideas next week!

Have a great day!

Street Run with Pop Squats, Laying Leg Raises and Walk Outs

Today’s 3 mile run included 3 stops, 1 mile apart, for a mini body weight circuit; 25 Pop Squats, 25 Laying Leg Raises, and 25 Walk Outs. This workout took about 45min to complete.

My warm up begins at the house with a total body roll out with a foam roller for no more than 5 minutes followed by a brisk walk for about a quarter of a mile to start of my 3 mile run.

Pop Squats
Laying Leg Raises
Walk Outs

Once I’ve reached my 3 mile marker, I’ll cool down with a quarter mile walk then static stretching for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for more workout ideas next week!

Have a great day!

Circuit Training 2 – Street Run and Park Benches

Today’s 3 mile run included 3 stops at a park bench for a mini HIIT circuit, about 1 mile apart.

My warm up is a total body roll with a foam roller for no more than about 5 minutes followed by a brisk walk for about a quarter of a mile.

My running route is about a 3 mile loop around my neighborhood. To change things up, I’ll stop here and there for some circuit training. Today I simply used a park bench for my workouts.

Pavilion Circuit:
25 Tricep Dips
25 Bench Jumps
25 Mountain Climbers

25 Incline Push Ups
Isolated Step Ups 12/leg
25 Sit Ups
25 (2ct.) Toe Touches
25 Decline Push Ups
25 Low Squat Pulses

Cool down with a quarter mile walk then static stretching for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for workout ideas next week! Have a great day!

Circuit 1 – Evening Street Cardio

One of my favorite workouts is hitting the pavement for a 3 mile run and a little circuit training. Here’s what I did:

My warm up is a total body roll with a foam roller for no more than about 5 minutes followed by a brisk walk for about a quarter of a mile.

Run 1 mile, stop and do 25 Squats, 25 Push Ups, 25 Bicycles & 25 Walking Lunges.

Run to mile 2 and repeat.

Run to mile 3 and repeat once more.

Cool down with another quarter mile walk and stretching for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for workout ideas! Have a great day!

Texas Spartan Sprint in 4 weeks!

SONY DSC

Join Team Texas House of Strength in this years Spartan Sprint Race on Sunday May 18th 2014!!! We’re 4 weeks out so we’re turning up our training a few notches! Team THOS currently trains every Saturday morning at St. Edwards Park on Spicewood Springs Road, an entrance to a running trail we take around Bull Creek.

Currently, I’m the only one in the team who has experienced a Spartan Race in the past. The other registered members are runners, boot camp goers and brave sedentaries! Anyone can FINISH!!! We’re in it together!

Read about my past experience running the Spartan Sprint in 2013 & 2012 in a previous post here. I also list out race day tips and what to pack.

Message me with interest and I’ll email you an invite link!!! Then begin your training with us and/or at the Blockhouse Creek Boot Camp Classes!

Running with a twist

I woke up this morning realizing that I was out of coffee…crap.  Might as well brew up one of the ten or so tea blends I’ve been collecting and wanting to try someday. I experimented with an orange citrus green tea and sprinkled a chai blend over it.

Tasty but it just didn’t do it. I felt blah and had a foggy head all day today.

Since today was a rest day from strength training, I thought I’d go for a nice run to clear my cloudy head.  My friend Stephanie was just telling me about her recent run where she added burpees and jump squats and other exercises at every mile or so that reminded me of what I use to do running my Blockhouse Creek loop. 

I was only planning on a steady 4.5mi run but as soon add I hit the road I immediately felt an amazing energy that encouraged me to go breast mode!

I just got done running 5 miles with 10 burpees, 25 push ups, 25 plank jacks & 25 walking lunges at every mile! It was rough and I went to bitch stitch city, man my sides were cramping but I pushed through it!

EVERY TIME I do not feel like working out, I have THE BEST workouts!

Give it a shot, see where it takes YOU!

Running is my meditation

I went on my first run in almost a month this morning.  It had been too long for various reasons but mostly because I badly twisted my right ankle.
I recently noticed stress creeping in over the last few days, maybe weeks. Running somehow allows my mind to clearly think. While running, I do listen to music or a podcast but I always wonder off.
I was able to think about my upcoming promotion, training for my next powerlifting meet, my new business and having lunch with my dad this afternoon.  I was able to take deep breaths and ponder different paths with opposing directions to help guide me in making solid decisions for my life.
This is mediation. A breathing and visualisation process while at peace.

The Bitch Stitch

I ran (and won) a 5k early November.  I wasn’t anticipating running competitively because I was told it wasn’t timed, plus I was running with a group and wanted to support them.  I hadn’t gone for a run in two weeks but again, I wasn’t anticipating running competitively.

The morning of the run was a little cold but nice and like any other run I only had some coffee before heading out.  We arrived at the park, put on our race numbers and began to warm up.  Race time was approaching we made our way to the front, just behind the start line.  At that point I learned this race was indeed timed and I felt pretty good about my chances…yeah, I sized up potential challengers, ha,ha,ha!  I turned to my team mates and was like “Yeah….I’m gonna hit the ground running….fast.”  They laughed because they knew I couldn’t hold back.

We were off!  I was not familiar with the race course so I kept a steady pace but stayed ahead of the other females : )  Mile 1 was done, 1.5 then mile 2.  Mile 2 sucked.  All of a sudden I felt that horrid sharp pain just underneath the right side of my bottom rib.  Immediately, I practiced all the techniques I knew of that has helped relieve this awful pain in the past….burping, manipulating my breathing, deep breaths….nothing worked.  I slowed just a little and took a look back and was glad that I was still ahead of any other challengers.  It was the last 1/2 mile and the pain worsened.  I wonder if anyone noticed me crunching down on my right side towards the end but then again I still had a smile on my face and wanted the win.

There it is, the finish line!  With everything I had and a slight cringe look on my face, I finished the race crunched to one side but with a big smile on my face!  I knew I had won overall female but I knew my time sucked.  I finished close to 25min (and also won overall in my age group) but I know I could’ve done it just over 22min.

So what is the bitch stitch, side stitch, side ab pain, etc….? I’ve read it’s simply a muscle spasm.  How to get rid of it? Here’s what has helped me in the past:

  • Don’t eat or drink anything at least 2 hours before your run.  I prefer first thing in the morning runs with only some coffee.
  • Warm up with a brisk walk –  this will help warm up your lunges by creating a breathing pattern.
  • Once you begin to run, maintain a consistent breathing pattern.  Depending on your pace, try breathing in for about 3 strides and 3 strides out.  Give yourself a nice big deep breath from time to time throughout your run.
  • Spit your saliva.  I’m not girly so I don’t mind doing this at all.  This allows less swallowing of any air.
  • Burp.
  • If you feel one coming on, I try burping first.  Or slow down, keep your core tight, breathe deeply and try burping again.  Once this happens, it’s instant relief! I could simply resume my nice steady pace.

Other methods I’ve heard but have not tried:

  • When experiencing a bitch stitch, try landing on the opposite foot of where your pain is for the exhale.  If the sensation is on the right side, land on your left foot while exhaling.
  • Eat salt.  I did read somewhere to dab some salt on your tongue….ha, sorry but I don’t carry salt on me.
  • Stop and stretch by raising your arm of the side in pain overhead.  I can usually relive the pain before needing to stop.

I get slapped with the bitch stitch on random occasions.  Sometimes it cramps up on evening runs or morning runs and sometimes not at all.  Sometimes it comes on during my short 3-5 mile runs and sometimes it doesn’t.  I can go miles and miles, week after week, before ever experiencing the side stitch then one day, BAM, there it is.

5k win 2013