Win a Sprint Triathlon in 2015: Goals and Challenges

Billy Means Business

My Rock

Ladies - when you find an unlimited source of love, support, and encouragement - hold on tight!  Billy's strong ideas about right and wrong, his work ethic, his humanity, and his crack-me-up-from-out-of-no-where sense of humor have been my secret light in the dark for years.

Summer Training 2013: Agility, Conditioning, and Core

Photo courtesy of Angelique Gutierrez

Ladders x 4

-jog one foot in each square (f, b, r, l)  l and r variation are just grapevine/karaoke

-run two feet in each square (f, b, r, l)

-crawl (f, b) - this is one foot in one foot out one at a time

-advanced crawl (f, b) - this is one foot in two feet out one at a time

-monkey climb (f, b) - this is one foot in one foot out together

-scissor steps (r, l)

-dorsey flex (f, b, r, l)
-alternate jumping in and out (f, b)

-jump both feet (f, b, r, l)

-jump right foot (f, b, r, l)

-jump left foot (f, b, r, l)

Stairs x 4

running*

-one step at a time

-two steps at a time

-right side one step at a time (x2)

-left side one step at a time (x2)
jumping*

-one step at a time

-two steps at a time

*Relax and shake out your arms on the way down

Core x 3

30 toe touches

30 rowers

30 lay down to sit up switch arms to touch opposite toes

30 mountain climbers

Cool down legs, abs, and arms with foam roller.  

Meditate 5 minutes.

Spring Training 2013: Agility, Conditioning, and Core

Ladders x 3

-jog one foot in each square (f, b, r, l)  l and r variation are just grapevine/karaoke

-run two feet in each square (f, b, r, l)

-crawl (f, b) - this is one foot in one foot out one at a time

-climb (f, b) - this is one foot in one foot out together
-jump both feet (f, b, r, l)

-jump right foot (f, b, r, l)

-jump left foot (f, b, r, l)

-alternate jumping in and out (f, b)

Stairs x 4

running*

-one step at a time

-two steps at a time

-right side one step at a time

-left side one step at a time
jumping*

-one step at a time

-two steps at a time

-right side one step at a time (x2) 

-left side one step at a time (x2)

*Relax and shake out your arms on the way down

Core x 2

20 russian twists with 8# medicine ball

20 sit ups with twist and punch at the top

20 rowers

20 flutter kicks*

20 scissor kicks*

20 lay down to sit up switch arms to touch opposite toes

30 mountain climbers (or reverse mountain climbers)

*Squish the grape!

Cool down legs, abs, and arms with foam roller.  

Meditate for 5 minutes.

Mission: Make the Dream Team - Revised Goals for 2013

Mission: Make the Dream Team - Goals for 2012