Workout of the week

Written May 7th, 2012 by

Abs:

Plank 1 minute

Side plank (right and left) 30 seconds

Plank on hands 1 minute

rest 20 seconds

Plank on hands and bring right knee to right elbow and alternate 20 reps (10 on each side)

rest 20 seconds

Plank on hands and bring right knee in to chest and out (don’t alternate) 10 reps each leg

Upper Body: Repeat all exercises 3 times

Chest Press on bench or Chest Fly using the Cable Cross machine

6 push-ups

Row on Cable Cross machine or Fly with free weights (remember to squeeze shoulder blades)

Walk Lunges 10 steps up and 10 steps back with free weights on hand

Leg Press machine 16 reps or Squats 30 reps (no weights on hand)

Throw ball to wall (down to up motion) 50 reps

6 laps run

Abs: Repeat 3 times with a rest of 30 sec to a minute between each set

Reverse crunch 20 reps

Half roll up 20 reps

Side to side (touching ankles) 20 reps

 

 

 

What a race, trip and move

Written May 6th, 2012 by

Hello to all,

So glad to be back!. Last time I post I was getting ready to move to Steamboat Springs Colorado and have a very important triathlon in St.Petersburg, FL at the same time, yes, basically the same weekend. Well the apartment in Tallahassee, FL is all packed and loaded into a truck on a Wednesday,thanks to my co-workers Pat, Drew and Jeffrey form Premier…Thank you guys :) ….

Now is time to drive to St.Petersburg Friday morning and pick up my husband Matt that same night. I was so excited to see him, three months went by before I saw him, he was already living in Steamboat…His plane ran late but I didn’t care, it was all good!…

Saturday morning (yayyyy) is finally here. We got everything ready to go to the expo and get all our stuff ready for transitions. I had a great time even though I think walked too much, I felt some of that the next day at the race. At this point I think I’m walking by adrenaline because my tank was almost empty and I still needed to have more gas for the next day. My expectations for this race where very high and I felt good but things happens (no excuses but things happens that sometimes you are not in control).

YAYYYY!!! Sunday is here I couldn’t sleep too much the night before. I think the excitement and the emotions where very high. It felt like getting married, LOL, you are so, so, so excited that you are getting married, the next chapter in your life will start and so many dreams and when finally the day comes you are like in awe, you don’t know what to think , you are nervous, you ask yourself “can I do this?” “can I accomplished everything that I said I wanted to do?”…Have you doubt yourself? Well after all the training that I have done and everything that I gone through I think I can do this…Hahaha! I got to the swim part and saw the buoys and I tell Matt, “WOW that is long, it looks longer than 1,500 meters and he responded: “I KNOW IT LOOKS LONG” I freaked out. I was NOT expecting that answer….

On a good note it was very cool to see all the pro’s like Miranda Carfrei, Greg Bennett and others…So cool to see them not a magazine but standing right in front of you… VERY COOL!!!

Here we go, Im in the water floating waiting for the horn to blow,…Here we go! The water was warm it felt okay the first 800 meters after that it was time to turn the buoy and go against the current. At this point I felt not to good, swells coming into you and the water very choppy.  Okay let’s turn to the next buoy towards the end of the swim. I couldn’t feel more happy about that but I was so tired already…It was hard.

Run to T1 and get on your bike and here is where my race basically came to an end…I took the first sip of my Gatorade and carbopro at the 4th mile mark and putting the bottle back to the cage I lost the bottle…No food now and what to do…well I had to bags of Honey Stingers with me and at least water so I eat my bags with water and hope for the best…

T2 is coming, put your snickers on and number and go,go,go!!! The run is my strongest event but I felt so bad, no energy and my legs felt like led. I got so hot and couldn’t breath, my heart rate was between 172-175…I had to slow down :( … When I finish I had to go to the emergency tent and get ice-cold rags to put on my back and head….The best part is when I saw Matt and drink a full bottle of cold Gatorade.

An hour has gone by and is time to get in the car and go back to Tallahassee. We where both exhausted.

Once in Tallahassee is was time to say goodbye..Sad moment for me but I know a new adventure is coming my way.

And here we go again…Monday morning we are on our way to Colorado…Went through Florida, Alabama, Kentucky, Oklahoma, Kansas and three days later I am in Colorado…Some moments where stressful but it was fun..

Steamboat Springs is beautiful and the people are great….More details to come next week…See you soon. Marietta

 

The excitment the week of your race

Written April 24th, 2012 by

It is Tuesday April 24 and this week is the week of my next Triathlon of the year. I am very nervous but very excited and this week is the week that finally I move to Steamboat Springs, Colorado. I have been training for 6 month for this race and now is the moment of truth, the moment to put everything together. I just finish my workout of the day and now I am preparing my transition bag, my bike, running the race in my head, reading the maps and having the best Attitude so my race will go as plan.

My awesome husband last night had so many words of encouragement and my family has been amazing!

Lots of prayers and positive vibes for me..

Friday I will write again from the race…Yayyyy can’t wait!

Marietta Roberts

 

Workout of the week April 23-27

Written April 24th, 2012 by

Warm up on a bike or running 5 min.

Abs:

  • Sit up/Half roll up with feet on the ground 30 reps
  • Half Roll up alternating one leg up and touch toes 30 reps
  • Reverse crunch 30 reps
  • Touch toes
  • Jack knife

First Block:Repeat this block 3 times

  • 20 Squats (arms behind head)
  • Walk Lunges with 10lbs weight on hands 12/12
  • Push-ups 10 reps
  • Chest press 12 to 15lbs 20 reps
  • Ice Skaters 1 minute

Second Block:Repeat this block 3 times

  • With Medicine Ball, Throw ball to wall down hard 30 reps
  • With Medicine Ball, Throw ball to wall up and high 30 reps
  • Half squat with shoulder rotation 20 reps ( once coming up from the squat press the weight up and across the body)
  • Inner thigh 20 reps
  • Up row 20 reps
  • Combinne Inner Thigh with up row 20 reps

Abs:Repeat this block 2 times

  • Plank 1 minute
  • Side plank 30 seconds (right and left)
  • Plank 1 minute
  • Stretch

 

 

Workout of the week April 9-13

Written April 9th, 2012 by

This workout you can do it once or twice a week depending on your goal and 2 sets each for the Abs and Back workout.

Abs:

  • Sit-ups 25reps
  • Scissors 30 reps (hands behind the head, bring both legs up and head up maintaining back down on the mat. Alternate legs forward, slow movement and make sure when you bring the leg down your lower does not arch)
  • Criss-Cross or Bicycle 30 reps (hands behind your head, bend knees toward chest and alternate left elbow to right knee extending the opposite leg)
  • Toe Touch 30 reps (legs all the way up and with hands reach to toes)
  • Plank on hands 20 reps (alternating knee to right elbow and left knee to left elbow)
  • Plank on elbows 1 minute

All Back: All lower weight/ higher repetitions, 2 sets..Tip: your last 3 to 4 reps should feel challenging

  • Row 20 reps
  • Row one arm at a time 16 reps each arm
  • Lats/Triceps 16 reps each arm (with one handle stand in front of your cable cross machine and starting with the handle on the top of the post, keep your arm fully extended but don’t lock your elbow and start horizontal to the floor and pull down passing your hip
  • Triceps pull with a rope 16 reps
  • Lat pull down 16 reps

 

Before, During and After Red Hills Triathlon April 7th 2012

Written April 8th, 2012 by

Finally the day was here for Red Hills Triathlon in Tallahassee, FL Saturday April 7th, 2012…very excited but nervous at the same time but this year in particular I was more nervous since my awesome and amazing husband was not here. He always carries the check list!…”You have your wetsuit?”, “what about your water bottles?”…The transition area opened at 5:00am and I was there around 5:15am getting marked and preparing my spot…It was very dark and chilly. After preparing my spot and thinking 10 times have I prepared for this race?, are my shoes in the right spot? among other things, I got my chip and then to relax and wait for the start. Is already 7:30am and waiting for my wave, not for another 15 minutes. I tend to get nauseous until the horn and then HERE I GO!. I know that my swim is not the best but as soon as I started I never stopped and it felt good, not tiring at all. Out of the water I go,  start getting the wetsuit off during the run up the hill, people screaming your name GO MARIETTA! and once at T1 let’s get ready for the bike. Left T1 with no problem. The bike course for this race is very hilly but I knew I have trained for the hills and again I felt good other than my lower back was talking to me and I couldn’t get into my aero bars. I’m thinking not good, this will put me behind a bit and the last 2 miles of the bike sure enough, two gals in my age group pass me. NOT FOR LONG!!. We all got to T2 at the same time and my T2 was I have to say faster than other races. I got out from the transition and start my run up hill, again!!, but steady. Both of my feet where very num and cold due to the weather but adrenaline is still high and no excuses…I knew I had one more gal in my age group in front of me and sure a mile down on the run I saw her and I told myself “Marietta, push the overdrive and go for it…and so I did!… It was awesome…I finished and happy to say I finished 1st in my age group.. What a great sport! Can’t wait for St.Anthony’s and then Nationals in Burlington, VT…That’s all for now.. :)

Marietta Takes First Place at Red Hills Triathlon 2012

Written April 7th, 2012 by

Congratulations go out to Marietta for her first place win in the 40-45 age group at the Red Hills Triathlon in Tallahassee, FL.  She came out of the swim in front of her main age group competitors.  The bike proved to be a bit more challenging as two of her age group rivals passed her.  She then had a blazing fast T2 and took off running where she past both of the girls in front of her to squeak out a win!  The weather was cold (for Tallahassee, FL) and the bike was very hilly but she said that she felt strong due to all her hard training with Coach Jennifer Kilinski.

What a way to start the season!  Pictures coming soon!

Next Stops:

  • St. Anthony’s Traithlon, St. Petersburg Florida (May 29th, 2012)
  • USA Triathlon Nationals, Burlington, Vermont (August 19th, 2012)
  • World Triathlon Championships (London, England 2013)

My Triathlon Training today April 3, 2012

Written April 3rd, 2012 by

My day started at 3:30am with the bull frogs going wild. Yes, for now I live in Tallahasse,FL and the bull frogs are loud…Oh well, thanks to my new alarm I was up.

My training today not to intense due to this week Saturday April 7th is the first Triathlon of the year here in Tallahassee and very excited.

5:10am Brick/Run 1 hour on the bike doing some drills and off the bike to run 6 miles, 2 mile warm up, 4x (3min at IM pace 8:00min/mile and 3min at 10k pace 7:00min/mile) and then 15 minutes coold down.

My breakfast before getting to the gym was a peanut butter and jelly sand. but that was at 3:30am and while doing the run I could only think about a cheeseburger…Has that happend to you before? Funny, ha!!

Workout of the week April 2-6 2012

Written April 2nd, 2012 by

Try to do 3 to 5 sets, medium weights and 20 reps for everything.

Squats:

  • Step up/ Step down (R leg/L leg)
  • Chest Press
  • Push-ups
  • Triceps pull down
  • Triceps dips
  • Lat pull down

Abs:

  • Plank 1 minute
  • Sit ups
  • With both legs up, hands behind your neck and head up, alternate each leg forward on a slow movement 10 reps each leg
  • Bicycle
  • Plank 1 minute

If you feel that the last 3 to 4 reps on each exercise is getting more and more difficult maybe after the second set then lower the repetitions to maybe 14 to 16 reps.

Have Fun!!

 

I finally have a website

Written March 31st, 2012 by

Thank you for stopping by!  I finally have my own website.  Of course my awesome husband set it up for me but it is going to be great to be able to keep in touch with my fans, friends and family all over the world.  For those of you who get to come work with me in Steamboat Colorado, I look forward to showing you my new home town.  It is a perfect place to train, get in shape, and enjoy life.  And after all life is meant to be enjoyed!

Please reach out to me with your questions and I’ll be sure to post them on the blog as quickly as possible!

Thanks Again!

Marietta

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