Refocused

Over the last two days I've started to be more focused on training again. Never fear that I'm ignoring doctor's orders to reign it in until officially cleared. Instead I'm harnessing my "I'm pissed off I'm not training" into finding safe ways to keep training. My goal is to come out of this forced IR as strong as possible.

It's funny how being a tad pissed off can get you refocused.

I've discovered that a 45 to 60 minute high incline/high resistance elliptical workout can kick your ass. When you add in a 10-15 min pilates-inspired ab workout you are golden.

Bonus that I think the increased blood flow is actually helping my busted shoulder. I've noticed an improvement just in the last couple days.

Hmmmm...maybe there's something to this pissed off/focused thing.

Pump it up

Without my regular bootcamp insanity I do worry that I'm missing out on the strength training that's helped to stress and improve my muscle development. I'm so used to pushing the limits --- especially my core and arms.

I've been doing some band work on my own and unfortunately I don't think the hot yoga is giving me what "I think" I need.

So --- it's good that I've set aside one day to do strength training with the Snapple kids at J's. I thought today's workout was pretty spot on. Not exactly sure what the difference was as opposed to last week's workout. I think we were all a bit more serious today and as a result got more stuff done.

Before our workout I got some time in on the treadmill. J's treadmills are super nice and bouncy. Definitely feel a little spoiled on those things. I ran relatively comfortably and controlled. I was able to sing along with my iPod and I felt myself positioned pretty close to the front of the belt. My old trainer would have pumped up the speed and told me to stop slacking. My only excuse is that I didn't want to get tuckered out in advance of the main workout.

Simililar to prior seasons I have one toenail that just is never happy running. This left second toenail seems to be in a permanent rotation of looking fabulous, going through some stress, getting a small blister and then eventually falling off. Now that's very hot. It doesn't matter the sock, the shoe, using Glide (though I do think it helps a bit) or loosening my laces --- it never fails that this toenail is just on constant suicide watch. Oh well...it's been nice knowing you.

A tad excessive

There are times when you just have to admit that you've gone too far and I'm here to tell you that I've been there...and then some this weekend. You be the judge.

Gold's
This morning I met a friend from the old neighborhood for a spin and core class at Gold's in Rockville Town Center. First of all, there are some serious athlethes in that joint. The spin class was amazing. My friend told me that I would love the instructor and she wasn't wrong. We killed it for 60 minutes. She played great music, did not let up the intensity, had a good sense of humor, loved long walks on the beach...wait...that's someone else. Seriously, best quote of the day was, "You are all athletes and we are going to work out like serious athletes so let's go!"

Right after spin we shifted to the next studio for a very intense 30 minute core class. I wasn't sure what to expect, but had been warned that it would crush me...and...mission accomplished. I was a puddle after class. Unfortunately since I was new they put me toward the front...which didn't really make sense to me. The "good news" was that one of the crazy fit instructors was taking the class too and was working out right next to me. She basically coached me through all the exercises that I wasn't familiar with. Nothing like being exhausted and having a free personal trainer analyzing each if your moves. Didn't she realize that all I wanted to do was take a nap on the mat...and not do side planks?!

Hot Yoga
Since the deal is that it's preferable to take your second class within 24 hours of your firs class tonight I headed back to the Takoma Park studio for my second hot yoga class. I'm still not sure about it.

The good news is that tonight's instructor was really good and I liked her a lot better than the guy last night...even though she seemed to be obsessed with eagle abs.

Tonight's class was Super crowded. Me and my new Indian buddy grabbed mats in the back and prepared for the class. I still can't get over the heat --- 105 degrees, 60-80% humidity and sweating through 26 poses. Surprisingly I think I am fairings much better than the other newbies who seem to have to take regular breaks. I definitely was challenged at times and at one point I realized that my fingers were starting to wrinkle as a result of the moisture. Now that just doesn't seem right.

I think I might be one of Those folks who prefers a more flow/power class vs. all this sweating.

It's all about accessories

Today I decided to skip bootcamp and the 60 min morning run. I was too spent from the prior day's activities and for whatever reason my right shoulder was hurting pretty fierce.

Once I realized it was a muggy and hazy day with highs in the 90's I decided today was errand day and put off running until the sun went down. I accomplished lots of fun stuff I've been meaning to do --- washing the truck, picking up a pair of board shorts and buying some new towels. Fun stuff.

The real fun came when I headed over to Continental Cycles by Ocean Pines to have my donated aerobars put on. Unfortunately they didn't fit. Rats! I needed a larger pair to fit around my handlebars.
I ended up buying a new pair and as luck would have it the bike dude shifted my ride toward the front of the line and I was able to head out later that day with my bike. Bonus!

Bike dude was enamored with my bike and made the executive decision that I needed my bike sooner than the other folks --- and my fix was a heck of a lot faster.

When I got home I decided the Cannondale needed to freshen up and after 45-minutes he was all clean and ready for his next adventure.

Follow the yellow brick road...or at least the Gold one

Who knew that the best thing I could have done was join the local Gold's Gym. Within two visits I have already established some serious local connections.

First, during spin class I introduced myself to a dude wearing an Ironman finishers t-shirt. He trains year-round for races across the US and is coached by someone locally. He told me about local hook-ups and a bit about the local tri scene.

Second, Mr. Ironman also gave me contact information for his wife's bootcamp and yoga classes over on Fenwick Isalnd. Score! (see http://www.hipaha.com/). Ms. Bootcamp is also a triathelete who in her spare time runs this bootcamp/yoga thing.

I emailed Ms. Bootcamp and as a result have connections for:

• daily bootcamp and yoga classes that are held on the beach


• weekly Stand Up Paddle board classes --- Ms. Bootcamp is a paddler and teaches classes in conjunction with the local kayak, sunfish, paddle board rental place. Small world b/c I was just chatting up the folks at this shop about the different things they offer throughout the summer.
  


• informal triathlon hook-ups that include runs, bikes, bricks and ocean swim workouts.

Third, while at the gym the manager told me about a group of local runners who hold informal runs twice a week. I emailed the coaches and they are already looking forward to my arrival. Bonus that they seem to have formal workouts and routes.

And finally, one of the older Gold's Gym rats gave me the low-down about all the classes and instructors.

Information is definitely power and sweet lord I have hit the mother-load!

Skinny Vanilla Lattes

There is something magical about a grande skinny vanilla latte.

Each Saturday after my long run I treat myself to this magical beverage --- after a wintry run it's the perfect combo of warmth and sweetness that adds a pep to your step. It's a portable treat.

After Monday's workout with J. I was seriously feeling a bit weak (don't tell J. that or else he'll remind you that success is best measured by regular attendance) and the added metro and walk back to my office seemed a bit too much.

Enter the skinny vanilla latte. A couple sips made everything all better.

First step into being more efficient

If only other things in life had an easy set of rules to follow to show improvement.

Tonight I started my first VO2 treadmill workout --- aka Base Builder 1. The workout consists of a 2 min/1 min interval set that you repeat for 40 mins.

Each interval consists of a preset heart rate range and your goal is to remain in that range for the set amount of minutes.

Seems pretty easy.

It took a bit of time to adjust to what speed each zone was and as the time progressed the speed needed to be adjusted based on changes in my heart rate.

Bonus that my heart rate monitor flaked out once or twice. And kept saying my heart rate while running was 83. No way that was right.

I'm also a bit too brain dead to remember the heart rate ranges so I had to stick a post it to the screen. Thank goodness for mini post its!

Though I was only able to complete 25 minutes of the 40 minute program, overall it seemed like a fine program. A bit odd to train so slowly, but we'll see how this goes.

Dumbbells Are My Friends

Say that five times fast.

Tonight I finally made it back over to Tidal for the group strength training session with the Snapple kids.

Thank goodness because I needed to flee my office from all the homemade treats that I successfully dodged for the whole day. I swear that there was a reality show bake-off competition being staged at my office and the delicious creations were scattered everywhere I looked.

Overall tonight's workout was a nice jump start back into training. As I type this up I'm already feeling a bit sore and predict that tomorrow morning my legs are going to really feel the effects of those reverse lunges.

Baby steps people...one dumbbell at a time.

Go Gluts!

Last night I decided not to get wrapped up in the impending snow storm and instead decided to just do an efx workout.

A bit bored with my usual cross-training mode, tonight I tried a new workout that was all about gluts. Wow...that was intense.

My unintended reward was that I was so hyped up after my late-night workout that I couldn't fall asleep. :(

Giggly

Oh my. Funny how "letting loose" for two weeks can have a noticeable and negative result.

Since the MCM 10k (or maybe a bit earlier than that!) I've definitely been a little snack muncher. When you aren't being as active as you've been in the past...it's kind of a problem.

It doesn't take a science wizz to realize that Junk Food + Coach Potato Exercise Plan = Giggly Belly. Even given today's workout...it's not cute at all.

Foolish Girl

On Monday night I found myself at the gym and faced with a new trainer. Luckily he had my chart --- which clearly says, "Please crush her; she wants to get her money's worth for the full 45 minutes" and I foolishly told him to "bring it."

I had a lovely circuit workout. Proof was found the next day when I could barely put my arms over my head. Excellent!

Headbands and Legwarmers

Last night I got my Jane Fonda on.

After I hurt my hip last winter the physical therapist told me I had to start building up my lateral movement muscles so that there is better balance with the muscles that I regularly use for the bike, run and freestyle swim.

After running hills through the neighborhood last night I spent time working on these sadly ignored muscles while I watched tv. It's surprising how little, focused exercises can really make a difference. I actually woke up this morning sore. Needless to say, walking down the stairs this morning was slower than usual.

Welcome back to the machine

Bad weather + still being sick + trying not to overdue my hip = an indoor EFX cross-training night.

I forgot that I kinda like this machine. Bonus that it's in my basement and didn't require having to drive anywhere.

I can't seem to get rid of this cough. It is so annoying and as the day progresses it gets worse. Definitely not something that makes working out easy. During the Conte's ride I was really gasping for air at times. Not good. I have a call into my dr to try another set of meds to get rid of whatever this thing is.

I swear...it's always something. :(

I might just be back

I had a great workout at the gym today with T.  We did a ton of core, balance and leg work today.  Feel the burn.

Unfortunately, I got home too late tonight and was not able to make it to the pool for my 2000 yd endurance training.  I am super bummed.  By the time I got in the car to head out to the pool it was after 9pm and the pool closes at 9:45.  If I floored it I probably would have only had a 20-25 minute work out.  Of well.  I tried.

Over confident

Ouch!  I did my very first cycling workout today.  I'll admit it.  I thought the biking would be no-big-deal.  Horse shit!  It's hard.  I did a 30-minute speed workout and then a 30-minute manual workout.  At the 45 minute mark I just wanted it to be over.  Since I went to happy hour yesterday instead of training, I felt obligated to stick-it-out.

Oh boy.  I have been toying with the idea of doing the Olympic distance tri, but now am scared by the 45-mile bike that is the middle component to the race.  I'll have to talk to some folks about what to do.

Pump it up

I finally made it back to the gym to do some strength training with my guys.  Wow...it's been a long time and I definitely feel the impact of not coming in more regularly.  I've missed the crew!

I broke the news that I survived the Miami half-marathon -- though it was not the personal best I had hoped for.  I also shared that I planned to sign up for and participate in a triathlon.  As you can imagine, there were high fives all around.  They are already reorganizing my training so that I am in good shape for the race in June.

I also checked in with my buddy who is my race yoda.  he gave me guidance about triathlons and especially about how to pick out and buy a bike.

A bit sore

I feel a bit banged up after the JFK 20k. Nothing too serious, but I was a bit worried I may have a mild ankle sprain. I can easily walk and keep weight on the ankle. It just feels a bit off. I've been icing it regularly, which should help.

I decided to rest for the last few days. I went to the gym this evening to do an alternate cardio workout. I decided to test my foot by running 2 miles too. It felt ok. Not perfect, but not bad. I'm curious as to how this will all play out.

Just another day in the wheel

Yesterday, I again decided to hit my work gym for a 3-mile run. It actually wasn't that crowded. I clearly arrived between two big waves of health enthusiasts.

Though the treadmill can be boring, it was more welcoming than going outside. Brrrr.

Getting in a run was a nice way to step away from the work-related drama that I had to deal with today. Geez...some days I can't believe the stuff that comes my way. I'm a fixer, a referee, the hard-ass, the person to commiserate with, a therapist and a sprinkle of common sense.

On a separate note, I'm REALLY excited to have FINALLY ordered one of those fancy-dancy GPS Garmin watches. I got a gift card for Christmas and after some research found a version that meets my needs --- keeping track of accurate time and distance in a very user friendly way.

Tick...tock...it'll be here in a few days.

Lead weights

That's what my arms feel like...lead weights.

I headed to my gym tonight for some strength training. I should have know it was going to be an interesting session when Sid asked. "Hey, do you want to go hard core?" That was a mistake. My confidence at the start was quickly broken by multiple modified sets of planks. Wrapping up with some bear-crawls capped off the evening.

The combo of strength training, step-mill, rowing machine (which I really like) and elliptical machine were intense!  I literally was dragging my gym bag behind me as I headed for the bus.

Stronger

Nice workout tonight with the Sarg.  All strength training...all the time.  Crushed arms and abs tonight.