Category Archives: Uncategorized

11.27.13
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Crossfit WOD for Runners-Triathletes

Crossfit for runners or triathletes should be supplementary. Use the workouts to build strength in the muscle group.

WOD:

Workout 1

  • 420 m run
  • 20 m OverHead weighted lunges (Did 2 sets with 45 lbs, 1 set with 35 lbs, 2 sets with 25 lbs – to keep the tempo)
  • repeat 5 times (2100 m in total)

Overhead Lunges

Workout 2

In a group of 3, One person ready to pull the sledge, other two at two ends of a football field doing planks.

  • 100 yds sledge pull (70 lbs) targeted to be around 30 secs
  • Plank position
  • repeat 3 times

http://www.strava.com/activities/97452887

This was a killer workout, for the hamstrings. But the trick is to look down. Focus on the ground below, take smaller steps. Your foot should fall right below your centre of gravity. The back should be straight, NO ARCH, keep your head tucked down.

Sledge Pull

Cooled down with jog and walk across the field a couple of times.

But I was not done !!

Put on some music, and finished a 1.5 mile easy peasy run on the track. Chilling cold !!

http://www.strava.com/activities/97452886

11.25.13
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Track Workout with Chris Hinshaw

What a workout, and I was able to maintain the form during the last round. This workout was coached by Chris Hinshaw, 1985 Ironman World Championship runners-up.

After some warmup drills, and bringing the body to exhaustion, we started the following-

  1. 800 m (@ 3:30) – 3 mins rest
  2. 400 m (@ 1:45) – 1:30 mins rest
  3. 200 m (@ 0:45) – 0:45 secs rest
  4. 100 m (@ 0:22) – 2 mins rest
  5. Repeat for 3 rounds

Basically this workout will make you maintain the right speed, and make you workout at your anaerobic capacity. You will use the 800m to basically settle down in a pace.

If you plan to do this workout, then the 800m pace will be based on your mile PR time.  After that you will select your pace for the 400s, 200s, and 100s.  However, the tempo for each of these intervals must get progressively faster.  As example, my 800 pace is 3min.  My 400 tempo would need to be faster than 1:30.  My 200m tempo would need to be faster than my 400m finishing tempo.  Finally, my 100m tempo needs to be the fastest tempo.

It will be good if you can keep a tab on your pace through the 800 m and 400 m, by using a watch.

Here is my workout-

Round 1 :

Round 2:

Round 3:

Cooled down with a 400m at a 800m pace.

06.17.13
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Good easy fun rides !!

To avoid making the trainings and regular rides mundane, we all need fun and scenic rides with cool people !! Just spinning through the streets, enjoying the ocean views, and having some good food is the way to bring some changes and keep yourself interested in the sport.

Thanks to Nishu and Jasmjne who ‘seem’ to have a new found interest in the sport of cycling. And there are few more, Jaskaran and Simran who will join us soon in our rides. I am so excited to ride with them as they are training for their first ever endurance ride of 60 miles to defeat ‘leukemia’.

Here is the Strava stats from the ride:

1st part  (add another 10 miles to this for Jasmine to get back to the city)

2nd part

This blog is more picturesque, for two reasons 1) because it is supposed to be , and 2) because Nishu did a great job in writing !!

05.29.13
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Memories of the Memorial Day weekend

Ok, this post comes out late !!

  While everyone was either traveling, or spending time on the high traffic lanes. I chose to spend my weekend,      putting in some mileage, lots of house cleaning, some cooking, and reading. And it was also rewarded with a  nice SF bike outing with friends.

 

 

 

 

Saturday was more of a cleaning day, setting up the wardrobe, reading and biking 35 miles. Check the strava post –

Top of Hicks Rd

Sunday – day for a long run, and explore more trails at the San Antonio Rancho park. My earlier post ‘My 10 miles of love affair with the trails‘, describes my long run.

running places

running places

And then my failed attempt at making Egg frittata 😦 …

egg fritata

Monday – was just awesome. Riding on the streets of SF, and exploring the better and cleaner residential

parts of SF was just amazing. You can’t expect much out UN Plaza, SFof the weather in SF, but rides though the Golden Gate park and to the Bakers beach, made a great weekend. I must say, if you live in the city, atleast a run on this route will be amazing. Especially, when part of the route is blocked for vehicular traffic.

Thru the GoldenGate Park

Bakers Beach

Bakers Beach

05.26.13
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10 miles of love affair with the trails

San Antonio Rancho park trails continue to amaze me, every time I go there. I find new routes, and new climbs, and new friends !!Image

Being a memorial day weekend, when most people are either traveling or getting their skin tanned. I had a nice affair with the trails today. 

Good sunny day, yet cold, I was planning to log double digits mileage. Still getting my fitness back. Started off slow with tight hamstrings and thighs. Plan was to go slow, and cover the hills and unpaved trails, enjoying the weekend in the runners style !!

Took the trail path, where there was no rush, and I just saw in total 6 hikers, and 3 runners coming down. 2 miles of climb, with few steep ones, and the 5th mile was a steep climb, which for the last part, I had to literally walk. Check the Strava stats.

The best part of running uphill is that you get to relish the downhills. And the downhill part always gives me more energy, and a boost to run another mile.

Today I wasn’t worried about the pace, or the total time. I was there to enjoy my sunday run.

Go slow when you like, and pick the pace when you like !!