April 30th, 2007

by Lisa Sabin

Half2Run

This was a busy weekend with a lot of races.  I was just reading about Kate’s experience with the Long Beach Half Marathon.  She mentioned a site called Half2Run.com.  What a cool idea!

I love the idea of running half marathons in half of the states.  It’s so much fun to train and travel to go do a race.  My friends and I did the New Las Vegas Half Marathon last December.  It was a blast.  I’ve also gone and done the www.rnraz.com/home.html.  It looks like race directors are putting more half marthons together, which is great for those of us who like the half.  It’s half the distance, but twice the fun!

Posted by Lisa Sabin at 1:51 PM Digg! this story! Digg! this story. 3 comments »

Labels: Fitness Goals, Fitness and Travel, Half Marathon, Running, Uncategorized, Working Out and Traveling, fitness

April 29th, 2007

by Lisa Sabin

Strength Training

Lifted weights with Phil.

Workout:

  • Type: Strength Training
  • Date: 04/29/2007

Posted by Lisa Sabin at 12:00 PM Digg! this story! Digg! this story. Comments Off

Labels: Uncategorized, strength training

April 29th, 2007

by Lisa Sabin

My Own Private Spin Class

img_2826.jpg

I tried to make a video like Karl and Zappoman, but couldn’t get it to work. So, you’ll have to settle for a picture of the bike. No spin class demos.

A spin bike was given to me when Bellevue Place Club began replacing their spinning bikes about a year ago. I bought new wheels that have clips for my bike shoes. One of my friends tuned up the bike, so now it’s in great shape.

Now I have an awesome spinning bike in my rec-room. I am a certified cycling instructor. I have CD’s that I burned for the spin class. I have a remote control right next to me, so that I can watch CSI or The News or Entertainment Tonight! I have no excuses!

My schedule became crazy last June with my daughter’s dance classes and volleyball. Subsequently, I gave up teaching spin class. I occasionally substitute. I’ve noticed that since I quit teaching regularly, I have gotten out of cycling shape.

Last week I rode for 50 minutes and it was hard. I was pushing a high heart, but I definitely feel that I need to put in some time before The 7 Hills Ride.

Posted by Lisa Sabin at 6:09 AM Digg! this story! Digg! this story. 2 comments »

Labels: Crosstraining, Spin Class, Uncategorized, Working Out At Home, cycling, fitness, healthy lifestyles

April 28th, 2007

by Lisa Sabin

Spin Class

Spin class.

Workout:

  • Type: Cycle
  • Date: 04/28/2007

Posted by Lisa Sabin at 12:00 PM Digg! this story! Digg! this story. Comments Off

Labels: Cyling, Uncategorized

April 28th, 2007

by Lisa Sabin

Edamame Salad With Roasted Corn

I love salads and I love edamame.  I am always looking for something healthy and easy to make.  I was excited when I found this simple recipe from Self Magazine.   Yum!

1 bag (16 0unces) frozen shelled edamame (soy beans)

3 ears of corn, roasted

1/4 cup diced red onions

1/4 cup chopped red pepper

1 1/4 tbsp finely grated ginger root

2 tbsp finely chopped cilantro

1 tbsp light mayonaise

1 tbsp lemon

Drizzle olive oil onto ears of corn, sprinkle with sea salt and freshly ground pepper.  Roast corn at 350 degrees for about 40 minutes.  Turn frequently. 

Toss edamame, peppers, onions, cilantro in bowl.  Whisk lemon and light mayo in a cup, toss into the salad.  Set aside. 

Remove corn from oven, let cool for a few minutes.  Carefully cut corn kernels off the cob.  Toss corn into the bown with the other ingredients.  Chill in the refrigerator.

Edamame Salad can be served cold or room temperature.  Serves 4

Nutritional Information:

97 calories

3.8 g protein

16.6 g carbohydrate

3 g fat

2.4 g fiber
img_2824.jpg

Posted by Lisa Sabin at 7:14 AM Digg! this story! Digg! this story. 2 comments »

Labels: Healthy Recipes, Uncategorized, healthy lifestyles, nutrition

April 26th, 2007

by Lisa Sabin

Run In Bellevue

Last run with Robyn.  Taking May off running.

Workout:

  • Type: Run
  • Date: 04/26/2007
  • Distance: 6.5 miles

Posted by Lisa Sabin at 12:00 PM Digg! this story! Digg! this story. Comments Off

Labels: Running, Uncategorized

April 25th, 2007

by Lisa Sabin

Time To Get On The Bike

I’ve committed to doing the 7 Hills of Kirkland Ride. The elevation gain is about 3,023 feet over the course of 38 miles. The 7 Hills Event also offers a metric century, which is 58 miles and 4,065 feet and a century, which is 99 miles and 7,036 feet of elevation gain. In 2004 when I was training for the one day STP (204 miles), I did the Century ride. This was the hardest ride of my life!

I got talked into doing the Apple Century, in Wenatchee, just this morning. I haven’t been out on my bike since September. I am out of cycling shape! I used to teach spin class and I haven’t taught in about 6 months. I took class last week and was a little saddle sore. It is time to get on the bike!

Upcoming Events:

7 Hills of Kirkland-May 28
Apple Century-June 9

Posted by Lisa Sabin at 7:11 AM Digg! this story! Digg! this story. 0 comments »

Labels: Crosstraining, Endurance Training, Uncategorized, cycling, fitness

April 23rd, 2007

by Lisa Sabin

Run

Run.

Workout:

  • Type: Run
  • Date: 04/23/2007
  • Distance: 3.5 miles

Posted by Lisa Sabin at 12:00 PM Digg! this story! Digg! this story. Comments Off

Labels: Running, Uncategorized

April 23rd, 2007

by Lisa Sabin

Tempo Running Vs Interval Training

I read something interesting today. As a runner and a coach I have used various methods of speed work to improve the performance of my runners and myself. I start people out developing a running base, after they have been running for 6 months or a year, I add speed work.

Typically, the speed work begins with fartlek running, picking up the pace for a short distance and then returning to normal pace. Then I add 400m, 800m and 1600m repeats with a 1:1 ratio of work to recovery. Finally, I add tempo running. Tempo running pace is 20 to 30 seconds slower than race pace. The runner warms up for 5 to 10 minutes before hitting the tempo pace, and continues running at that pace for about 20-30 minutes and cools down.

I read an article today about tempo running vs interval training, which makes a lot of sense. Basically, a test was conducted between two groups of runners. One group trained for 10 weeks, doing tempo runs at 70-80% VO2 max twice per week. Each work out was about 29 minutes, so altogether they put in 58 minutes of speed work. The other group trained for 10 weeks, doing interval training, which consisted of running 200m and 400m intervals at 90-100% VO2 max. The second group spent a total of 31 minutes of speed work.

The interval-trained runners gained
considerably more physiological and competitive fitness. A key lesson to be
learned here is that intensity is always the most-potent producer of fitness; it
is a much-stronger stimulus for improvement than training volume and workout
frequency. When you conduct your intervals at 90 to 100 percent of VO2max
(and at higher intensities, too), the amount of fitness gained per minute will
always be greater, compared with the running capacity accrued at lower
intensities. As you can see from Snell’s research, each minute of high-quality
work can sometimes produce twice as much gain in fitness as double the amount
of lower-quality exertion.

You have to have the aerobic base that allows you to train hard on the track. It just goes to show that training fast makes you faster. I also like getting twice the benefit in half the time!

Sources:
Owen Anderson, Running Research News

Posted by Lisa Sabin at 11:13 AM Digg! this story! Digg! this story. 1 comment »

Labels: Interval Training, Running, Speed Work, Tempo Running Vs. Interval Training, Uncategorized

April 22nd, 2007

by Lisa Sabin

EFX

EFX.

Workout:

  • Type: Cycle
  • Date: 04/22/2007
  • Total Time: 00:00:45.00

Posted by Lisa Sabin at 12:00 PM Digg! this story! Digg! this story. Comments Off

Labels: EFX, Uncategorized

Subscribe to: Posts (RSS) (RSS2) (Atom)