Spin and Run

Wow...an update!

2008-08-12T20:47:00.001-07:00

So dear non-readers if you are still out there. I have been on quite the hiatus since last posting. Things have slowed down quite a bit. I'm pregnant and expecting a baby next spring.
With this comes all of the first trimester of no-so-good feelings. This summer has been really laid back in the excercise world.
I have cut back to one spinning class a week. My church group class is on hiatus until September and running has almost been non-existent.
Such a drastic difference from last year at this time when we had finished a marathon and we were training for another.
I haven't really minded the slowing down bit. I feel like I have invested a lot more time doing other things this summer besides training.
We have been doing most of our in-town commuting on bikes and Oscar has sprouted even bigger bike wings! last week he did two 22 miler rides and one 33 miler. I am amazed at his ability you ride. As a parent, or course i couldn't be prouder.
Things are good and I hope to amp back up to my normal exercise schedule come the second trimester when i get a little bit of my energy back.
In the meantime this blog will be a fairly low-key place.
Although, deep in the back of my head still lingers the anticipation of a possible marathon in another year from now...we shall see.

Great Quote

2008-04-27T21:38:00.001-07:00

Susan B. Anthony said in 1896. "It gives a woman a feeling of freedom and self-reliance. The moment she takes her seat she knows she can't get into harm unless she gets off her bicycle, and away she goes, the picture of free, untrammeled womanhood."

Next Saturday is our Mother's day ride on the trail of the cour de lanes...I can't wait!

Fridged Friendly ride.

2008-04-20T21:18:00.000-07:00

Yesterday I embarked on a group friend bike ride to the top of step toe butte. It was freezing cold, and it was about 20+ miles. The midway portion was a sweet climb to the top of the butte (about 2 or so miles) I forgot to set my computer...
It was very COLD!!! Especially coming down off the butte. My calves were cramping from the cold and I thought my nose was goign to freeze off. It was a beautiful ride, but I was COLD! My toes took a few hours to thaw post ride.
Overall It was a lot of fun. I was so happy to be out on the bike.
I have sworn April a no-running month in an attempt to re-hap my hip. It is incredibly hard to not run. I feel so out of shape. So this ride was like a breath of fresh freezing air.
WE did the ride for Andy's birthday, and Rick was the smart one who stayed back at teh house to be with the kids. They had a good time roasting marshmallows my the fire and taking a hike to the nearby river.
Overall it was a fun get-together.
I am hoping to try to get out on my bike a bit more. Spinning is great but it really isn't much of a match to true out-door riding.

Sadly I took no pictures of the event so you can just picture in your mind some rolling wheat fields that are begining to turn green, a good solid breeze, and snow flakes to top the cake.
Delightful!

Update...

2008-04-04T17:37:00.001-07:00

I took the plunge...now we shall see. St. George here we come, that is, if we make the lottery.
In other fun running news...Ricky will be doing the Yakima river marathon tomorrow. I will be volunteering at the finish line. It will be fun to get to see him from the finish line rather than him always seeing me.
Woohoo!

St. George Marathon???

2008-04-01T08:38:00.000-07:00

So, if you are trying to get pregnant, and you don't really know when you will get pregnant. Do you sign up for the St. George marathon lottery?
I could always walk/run the marathon even if I were to get pregnant...or if I begin it, and am not doing well, then I could just bag the race.
Rick has registered for the lottery, so if he gets in then I would be going with him anyway...
Hummm....if I get in the lottery and decide not to do it I will only be out $60. If I don't sign up and don't get pregnant, then I wouldn't be able to run it either way...
Hummmm...any ideas?

Note to self...

2008-03-24T21:09:00.001-07:00

WORK ON YOUR CRAPPY RUNNING POSTURE!!!!

This was a pic from the spring duathlon on March 15th. I will say that this was taken in the last quarter mile of the race and my hip was killing me...however that picture says it all! I seriously need to work on that.
As for the duathlon, it was 2mi run- 12 ride-2 run. The crazy thing about the race was that the bike segment was what killed my hip. I think it was the steady incline and prolonged seated position that made my hip freak out.
My time was 1:16:04.

Since then, I have been once again trying to rehab my hip. Monday a week ago I almost couldn't do my entire spin class due to the uncomfortable hip. So, back to resting it and trying to get it better.
Today a week and a half later, I am feeling a bit better and I will hopefully be on the mend.
Last week my exercise went like so:
Mon-spin
Tue-rest
Wed-Workout at the church dance/pilates
Thur-3mile run on treadmill (still painful)
Fri-spin
Sat-19 mi ride. It was nice and pretty out. The ride went pretty good. HIlls still hurt the hip.
sun- rest
Today-spin

So, that about sums it all up.
Therefore we have decided that if my hip won't let me run, we should try to get pregnant. Maybe it will give it some time to rest...we shall see.

Catch up

2008-03-12T14:04:00.001-07:00

Due to complete laziness and being busy, I have neglected posting my recent exercise activities...I have been exercising but just not posting.
On March first we ran the Snake River half marathon and had a great run, albeit a bit windy. Ricky won 3rd place in his age group with a sweet fast finish of 1:24. I ran a 1:58 and was happy to be under 2 hours considering the re-hab that has been taking place on my hip.
I have still been running/spinning/walking and I now teach a small group of ladies at our church pilates on Wednesday's and another friend teaches a dance portion. So I'm getting a bit of cross training and I certainly have not been running like last summer.
Last night I took a run, with no plan as to how far, just to run a feel good. I ran a nice loop of hills and flats with a strong wind on the return for a little over 7 miles. Overall things are feeling good. No sharp pains, mainly just fatigue afterward. I do wonder sometimes if my hip will actually ever really be 100%?
As far as future plans I am planning on doing the Lewiston duathalon this coming Saturday and will plan on the Mother's day ride next month. Other than that I'm not really "training" for anything.
Rick will be doing the Yakima full marathon next month and I am considering signing up to volunteer, since I am certainly not up to marathon distance. Or I may just send him with some of his work buddies...We shall see. It would be fun to actually meet him at the finish line, rather than him having to always meet me.
Well friends the good news is that I'm still active and am loving spring. I'm just not posting because I've been busy and just haven't had the desire.
Keep moving...letty

Liberating!

2008-02-10T21:10:00.000-08:00

For quite some time, at least since the beginning of this whole injured hip stuff, I have felt somewhat stifled. My mind wants to run across mountains and body says no-way. It is so frustrating to know what my body is capable of and then having to scale back considerably due to injury.
Yesterday was the most liberating run i have had since November! I ran ten miles and just so you can understand how great it was i will also say that I did the first eight miles on an out and back road (meaning that I was back at my car at mile 8) and I had enough energy and no pain to be able to do another out and back mile to complete the goal of ten miles. The reason that is so noteworthy is because had there been any bit of pain I'm certain I would have forfeited the last two and justified my early finish due to discomfort. But there wasn't any...at least until I finished mile nine., and then it still wasn't too bad.
suddenly I'm beginning to feel like I may actually be able to do the half marathon on march 1st!!! WooHOoo!
The ten miles seemed to roll on by as I traversed on a wide country road through drifted fields of snow. The weather was in the upper30's-maybe even 40, and I felt like I owned the road. This is why I run. The clarity and peaceful communion between my body and spirit. Suddenly they are both at peace and I can contemplate the more pressing points of my life. It's funny that in those moments, I may actually feel closer to deity than in most other situations in a regular day. Today I feel great! A tinge of discomfort in my hip but on a scale of 1-10 I would put it at a 2.
Oh, boy snake river half here I come! (we won't talk about speed at this point...merely being able to do it is was matters)

No catching up...

2008-02-04T13:25:00.000-08:00

I haven't been posting but that doesn't mean I haven't been working out...
I've taught My regular Monday Friday spin classes and have been playing with new new age types of music. My classes seem to like it and give me funny looks when it is some language they can't figure out. It's been good.
Saturday my spinning class was entirely full with people still trying to come in, including Rick. He ran 16miles before the class so I didn't feel too bad for him. He instead took the kids to the book store and for hot chocolate.
I love a big class that allows me to do some grouping exercises. I split the class into three groups and did the track cycle of sprint, climb, and recover. Rotating in various increments of time. IT is my one of my favorite classes to teach although i mess up on the order sometimes.
I have been back into running more...last Tuesday i ran 4 and Thursday I ran 5. Saturday i taught the spin class and ran 7.68. It was a tough run but overall I was glad i did it and my hip did alright. My biggest struggle was with energy. I was grateful I stuck some conversation hearts in my pocket before I left.
I also was dedicating my run to the president of my church who passed away last week. It was a nice time to pay tribute to such a great man.
I really am thin king that I want to do the Yakima marathon in April...I know I'm not up to that mileage yet, but I think that if I just took it slow that I certainly could finish it. Maybe not my best time ever, but then Rick and I could do it another one again.
I'm still planning on the Snake River half marathon on March 1st. If that goes well then I think I will take on the Yakima. I think I would feel pretty left out if Ricky did it and not me. Not that I'm a little girl trying to keep up with my big brother...but I just love it when we can do these things together! We shall see.
overall things are going pretty well and I'm just going to keep working on getting my mileage up. Hopefully 10 miles next Saturday.

Catch up...

2008-01-20T21:02:00.000-08:00

Wow! I have been quite lazy about posting...I have been exercising though. Here is the make-up layout of the past week or so.
Spinning- Friday 11th
I did a really great Interval Energy zone ride that you can link to here. I used a CD that was sent to me from Spinning with my re-certification stuff. It was called No time No space Vol. 13 or something. My class loved all of the new age worldly music. So much so that I comprised my play list for this past Friday the 18th with all new "new age" music.

Last week running
Saturday 12th- Ran just over 4 miles on a partially hilly loop. It was a nice run and flet pretty strong.
Monday- Skiing with Oscar and Dad....so much fun!
Tuesday- decided it was time to extend my mileage to 5 mi. I did it on the treadmill but I also carried Poppy for two walks in the pack pack due to snow. This I believe was the downfall, or at least the combination. I over did it and i was pretty sore.
Wed- recovery day...try to undo some damage
Thur- still a little sore and because of the snow i put Poppy on my back again to get Oscar from school and truly was feeling it! I should not be wearing her on my back...the hip can't handle it yet! (NOTE TO SELF!!!)
Friday- Spinning
I did a nice endurance ride again (I love these because I don't give them a whole lot of low HR recovery, and instead I make them keep a higher aerobic HR and maintain.)
They were saying how their quads and hamstrings felt tight, but that their bodies felt energized rather than fatigued! This is success!!! I love it when they get the vision of not going all out, and have a rewarding ride that really will benefit them more on their aerobic base! Not to mention the fat calories burned, rather than their glycogen stores!
Saturday- Ran a fairly flat 6 miles...feel great! Things are looking up! I really want to do a half marathon on march 1st...we shall see.

Sqishy Run

2008-01-10T21:04:00.000-08:00

Tonight after getting my haircut, I ran home...3.5 miles on some very slushy sidewalks. We had a bunch of snow the last few days and today...rain. It was a very nice run in the dark. It wasn't too cold and overall things feel good.

Four Months Post marathon...

2008-01-10T20:59:00.001-08:00

The black toenail has finally grown a beautiful new nail underneath. I know this looks bad, but really...it was a relief to have it finally off.
I may just have to paint these little piggies and rejoice in the new nail!
The last black toenail took a year to get rid of...Maybe I'm getting quicker at healing these days.

Monday spin class

2008-01-10T20:52:00.000-08:00

http://spinfitness.com/files/0108SPINProfile.pdf
This is the link for the January Spin profile. I used this on Monday and it was a nice ride and i really tried to encourage them to not drop below 60% or above 85% HR.
I like endurance rides...I did take come creative liberties on the ride but overall I tried to just have a nice ride.

all natural

2008-01-05T18:24:00.000-08:00

Ahhh...my first post PT Gradation run. I decided to celebrate by not listening to any music and taking along our trusty, sniff everything dog, Smiley. I also decided to try out some hills since I haven't actually done any hill running since November. It was a short 2.5 miles but had some pretty good hills. I felt nice and strong. However, I could certainly tell that it has been some time since I have done any hill training.
Tonight I feel a bit of strain on my hip but not too shabby. Things are looking good. I hope to gradually get back to my old normal runs.

Hill Ride

2008-01-04T13:57:00.001-08:00

Today's class was mostly hills with some interval work included...HR was targeted for 60-80% increasing to 90-95% during the peak intervals making sure that they recover on the 30 sec breaks. Encourage a steady pace and HR control. If having a hard time recovering, make sure to recover before next interval.

Warm up (5 min)

2:00 seated flat
1:00 seated climb
1:00 Standing Climb (Pos.3)
15 sec seated downhill (transition back onto that hill, into the next set)
This next set repeat 4x
30 sec Standing (pos.3) on a hill
30 sec (drop 1 gear) transition to (pos. 2) standing on a hill

After repeats- 1min downhill

Repeat entire hill series set 2 times

Flat road 1 minute
Interval sets
30 second pickups on cadence 30/on 30/off (repeat 5 times)
Find flat road 1 minute

Intervals on a hill
Start with standing hill (pos 2) 1 minute

Add one gear, pickup cadence, transition to (pos 3) standing run on a hill (hold 30 sec)
drop 1 gear back to standing (pos 2) on a hill (hold 30 sec)
Repeat set 4 times, increasing resistance with each set

Finish off with a repeat of 1st hill set, with increased pickups on the hills...
Recover-cooldown

PT Graduation!!!

2008-01-03T22:04:00.001-08:00

Woo hoo! Today I graduated form PT! That does not mean I can run a half marathon tomorrow but it means that I will no longer be paying $30 twice a week to get my hip worked on.
Since the Christmas break I have been feeling considerably better...not perfect but much improved. I am really excited to start increasing my milage, slowly.
I taught a spin class tonight...30 min class, I did a road terrain with some hills and a draft line. Seriously, the 30min class goes by so fast I feel like I have to quit right when I'm warmed up. The class was nice and one of the PT assitants from my PT office came to my class. It was fun to have the roles changed...me on my turf rather than him telling me what to do!

Tomorrow I teach spinning but Saturday I plan to run!

Holiday Excercise

2008-01-02T21:38:00.000-08:00

OK, so I am late on the report of my holiday exercising...it is however, all tucked away into my brain that monitors such tasks.
Here is what I did...
Dec 22: 3.178 RUN! Woo hoo I did a close to 5K and it felt really good. I had begun fighting a cold but the run went well.
Dec 24: Taught my Christmas Eve Spinning class to a bunch of mixed riders...very fun but I was certainly not feeling well and it was hard to breath. I remember not really being able to talk much because I had a sore throat and so I used more hand gestures to get them to do what I wanted.
Christmas day: what should have been a 5K run with the hubby for the HBJ run, turned into a nap on my bed for two hours...sore throat and laryngitis. NO exercise and no energy.
Dec 26: No exercise...still in recovery mode
Dec 27: Taught a spin class: note still not feeling well and no energy. I endured...
Dec 28: My brother Don was in town and came to my spinning class. I was still not feeling great but was beginning to get my voice back. Could definitely do more during the class than before.
Dec 29: A 4 mile run on a very snowy path. Felt great and I really didn't feel my hip the whole time! Feeling better, still have a cough.
Dec 31: Spin class feeling much more alive, although I still feel a little funky and lack energy. Ugh! Overall pretty good class...took them on a nice hilly journey on a draft line with other riders.
JAN 1: The Seaport Striders "morning after" run. Ran 3.5 miles at a nice pace...around 8:30 pace (I think). Felt nice although the wind was pretty chilly on the way out...I only needed to put a sail on and I could have flown back to the finish line.

Today I have rally done nothing! Tomorrow I hope to wake up and do a little run on the treadmill before I have my next PT appointment. Hopefully I will be wrapping up this recovery stuff and be back out on the roads again...after all, I have some New Year's goals ahead of me that hopefully include the snake river half on the first weekend in March, and a possible marathon in April...We shall see.

Pyramids

2007-12-14T14:06:00.001-08:00

Today for my spinning class I used a pyramid scheme (just kidding) it went something like this:

5 min warm up (getting HR up to 60-70%)

Begin pyramid
30 sec flat road increased cadence (HR 75-80%)
30 sec seated climb (add 2 gears) (HR 80%, encouraged to maintain HR throughout climb)
30 sec standing (position 2) climb (HR 80%)
30 sec Jumps on a hill (4 up/4 down) (HR 85%) (focused on smooth transitions)
30 sec Standing climb (position 3) (HR 80%)
30 sec downhill (drop resistance increase cadence)
level out hill and begin next segment
45 sec Flat road (let HR recover to 70% but increase cadence if dropping lower)

Repeat previous cycle but with 45 sec intervals.

next 1 minute intervals
next 1:30 minute intervals (this is as tough as it gets)
(I skipped the 1 minute interval on the way back down due to time)
Go down the pyramid 45sec, 30sec
The only recovery I give them is on the seated flat and it is an active recovery...I don't want their HR dropping lower than 60%

At the very end we had a little extra time so I polished off the ride with a 3/ 30 sec sprints with resistance.

Cool down

Playlist
U2- Beautiful day
KT Tunstall -little favors
Stunt-Raindrops
My Chemical Romance-Welcome to the black parade
Black eyed Peas- Let's get it started
KT Tunstall-Suddenly I see
Nelly Furtado- Maneater
Brittany Spears- Toxic (Lenny Bertoldo radio edit)
Shakira-Hips don't lie
Averil Lavigne-Girlfriend (edited)
Pet Shop boys- It's a sin
Howard shore- Concerning Hobbits

1.5

2007-12-11T20:23:00.000-08:00

Today my PT helped me fix some of the discomfort from my weekend...She thinks that it was more likely the sitting on the hard floor for an extended period of time, rather than the 2 mile run! So, she said I could do 1.5 miles today to see how it goes.
Truthfully it went really well. Plugged in my Ipod and tried not to think about my hip. My PT encouraged me to try not to think about it unless it was really hurting. She thinks that I probably change my gait when I am paying attention too much.
So, for 1.5 miles on my treadmill listening to some of my favorite music I even got some goosebumps at the joy of running again! One of my favorite running songs (i can't believe I'm admitting it) is Justin Timberlake's Sexyback (edited of course). I picked up this song before my last marathon and it really was a great song to trot along to during mile 20.
Today was no different, well except that it was only 1.5 and not 20. I like that it gets me to feel strong and has a nice steady beat that works with my favorite pace.
As of right now, 8:30pm i would have to say that the run was good and I am experienceing very little discomfort!
This is a good thing!!!

Hooky

2007-12-10T09:54:00.000-08:00

Today I played hooky from spinning...well really, Poppy was up throwing up last night so I got someone to cover my class. It is nice not having to be there by 8:45am. Now we can play outside with all of the new snow!
Maybe I'll take a stroll on the treadmill during nap time.

Ignorence is bliss...

2007-12-09T21:45:00.000-08:00

Two mile approval and yesterday I did just that...although, I couldn't help that through the entire run I kept trying to decide what is enough, what is too much, and a constant dialog of weather or not I should keep going or hold back!
I'm telling you, it was a lot easier when I just popped some ibuprofen and ran no matter what the pain level was. I knew I wanted to run and I did it...none of this "will I have to start the recovery process all over again..."
I am now in the super sensitive mode of running. Over analyzing every step and taking extra time to stop and stretch. I feel like the run just wasn't as care-free as i had hoped it would be.
After the run and a day of busy preparations for our church Christmas party and sitting on the floor for our night in Bethlehem, I found myself quite sore and stiff. Now comes the next stage of evaluation...is this because of the run or because of the church set up, sitting on the floor, a combination....
Tomorrow I will spin and hopefully I'll feel back to where I was last Thursday, on this coming Tuesday!

Repeat

2007-12-07T13:15:00.000-08:00

Today for spinning I did a repeat of my Saturday profile. A couple of my students were in the Saturday class and they were glad for the opportunity to do it again. This time they were much more capable to stay within their HR range. Everyone else seemed to be working hard too.

On even better notes of interest id the fact that I was approved for a 2 mile run! I'm now deciding where to take this little jog...I must make it great since it will be short! Overall my PT is goign pretty well. I'm feeling a lot better (not quite 100%) but doing good. I can see improvements and a light at the end of the tunnel. I think when I get better I will make sure to do my exercises frequently to avoid a re-occurrence.
Life is good!

Oh, I forgot to say that my 1 mile run on the treadmill was great! It was short, slow and uneventful but my brain said "YESSSSS"!

1 Mile!!

2007-12-04T20:12:00.000-08:00

Today I received the approval for a one mile run!
WOOOHOO the conditions are that I will warm up for 5 minutes walking, stretch, then run a slow ONE mile on the treadmill or flat road.
Sure this may not see like much compared to 26.2 but I am excited to see how my hip handles it. As of the last two PT sessions my alignment has looked good and we are now focusing on soft tissue issues. It appears that the longer you keep ignoring said previous conditions, the more my body developed compensating tendencies that we now have to un-do.
I think the last few days have had more improvement than I have seen in a while. I'm not experiencing the chronic pain in some areas...there is still much to be done but this is a nice change!

Tonight I'm looking forward to my date with the treadmill...ahhhh my running shoes will be happy to get out of the closet!

Hills

2007-12-04T19:47:00.000-08:00

Yesterday's spinning class was a strength day...lots of hills!

Warm up 8min getting HR up to 75%

1st hill
1:00 seated climb 80%
15sec Standing climb 75%
1:30 Seated Climb 85%(add resistance)
30 Standing climb (decrease resistance slightly) 80%
1:45 Seated Climb 85%(add resistance back)
1:00 Downhill (keep in control increased cadence)
2min flat Recover HR 65-70%

2nd Hill
1:30 Standing Climb HR80-85%
30sec Seated climb (decrease resistance slightly)HR80%
1:45 Standing climb (add resistance keep upper body stable and controlled) HR85%
45sec Seated Climb (decrease resistance slightly) HR75-80%
2:00 Standing climb (add resistance) HR85%
1:00 Seated climb (decrease resistance ) HR 75-80%
30sec Standing climb (add resistance surge to the top) HR85-90%
1:00 Downhill
2:00 Flat road (make sure feet flat legs engaged) HR recover to 60-70%

3rd rolling hills-Repeat 4 times
30 sec seated climb add load HR 75-80%
30 sec seated climb add more load
30 sec standing climb add resistance surge to top of hill HR 80-85%
30 sec downhill
30 sec flat

Sprint to the finish!

Saturday Spin

2007-12-01T18:30:00.000-08:00

Each month on the first Saturday I teach the 8:15am Spin class. I really like teaching this class because I get a new mix of people who I normally don't see on the other days that I teach. Typically they are pretty hard core and I can work them really hard and they love it!
Today was no exception. I did a new workout that was inspired from a few that I have see around mixed together. It went a bit like this...

5min Warm up
1min seated flat 80% (get HR up to sustainable level and goal is to maintain)

8min set Choose ONE postion (standing or seated) and we will maintain postion for 8 minutes.
Every other minute has one 30 second pick-up (increase cadence or resistance to bump HR up to 85%) decrease back to sustained level 80%HR.

2 minute recovery
Repeat 8 min segment in a different position. (each person should be able to see a marked difference in their ability to maintain HR and feel in control)
2min Recovery
Then to test what they have felt I do a track cycle. Split the class into three groups .
Group 1 begins sprinting, group 2 climbing, group 3 in recovery. Groups rotate every 30 sec for first 3 track cycles (group 2 goes to sprinting, 1 to recovery, and 3 goes to climbing.)
When group 1 gets into the sprinting position for the 4th time we increase the intervals to 1 minute each. Repeat cycle for 4 more rotations.

Recovery and cool down

It was a fun workout and afterward I had students who said they really had to pace themselves on the 8 minute cycles and that when we did the track workout they were better capable to find their aerobic max.

On other news I just ordered my continuing ed home studies...I'm looking forward to reviewing some new material and getting some fresh ideas. However, I am always a bit disgusted with the whole re-certification money process...I can't believe how much it costs to keep current. I recently spent about $300 on recertification and home study materials...luckily it is only every two years!

PT Visit

2007-11-30T18:20:00.000-08:00

Today I also had a PT visit for the afore mentioned pelvic/hip troubles. She asked if I was feeling any better. Quite truthfully I told her that I was not, and that it actually seems a bit worse.
The good news was that my alignment was looking good.
The bad, was that I have a lot of soft tissue issues going on. I have bumpy hip/back muscles that keep getting all bunched up.
She had me do some very unpleasant stretching that actually felt liked it helped some when we were finished. She did a lot of rubbing and adjusting, and tonight I'm a bit sore, but hopeful that it will be leading to a quick recovery!
In the mean time she gave me the go-ahead to do some walking with short strides on the treadmill with an incline (thanks to Shane my PT adviser on the good suggestion). I'm also assigned to do a bunch of ab work...maybe the positive of this situation could be some wash-board abs! I won't hold my breath, but it would be a nice consolation prize!!!

Cardio Crazy

2007-11-30T17:59:00.000-08:00

Today while teaching my Spinning class I discovered just what it is that my body craves every day it isn't allowed to run! Cardio...yes, this is what makes me a happier person! I taught a nice workout today that went a bit like this:

5 min warm up

1:30 Standing climb HR80%
30 sec Seated climb decreased resistance HR75%
2:00 Standing climb HR80%
1:00 Seated flat HR maintains 80% (increase cadence to maintain HR)
1:00 Standing flat HR 80%
1:00 Seated Flat HR 80%
1:00 Standing Flat HR 80%
3:00 Seated Flat HR 75% (decreased tension)

5 min cool down
Repeat 4 times as a loop.

Class was really good and I made a new playlist for it but, I think I will do a few revisions of the play list. I've been trying to broaden my typical stuff and found some free stuff by another instructor. Overall it was a good mix but probably not my favorite!
We will Rock you, Queen
Revolution, Beatles
Starry Eye Surprise, Oakenfold
U2 Medley, mix by another web spin instructor DJ PD(this will be cut, it was a bit weird and my class gave me funny looks)
Harrowdown Hill, another mix by DJ PD
Tu es Foutu, Another mix my DJ PD (kinda weird but I liked it)
Holding out for a hero, Bonnie Tyler (footloose)
Don't Stop, Brazillian girls (another mix by DJ PD)
Maneater, Nelly Furtado ( One of my current favorites)
Manic Monday, Relient K (a Punky version)
With My own two hands, Jack Johnson

Confessions of an addict...

2007-11-28T20:26:00.000-08:00

(Could I possibly have ran 2 marathons this summer???? Where have those lovely long-mileage days gone??? Will I ever be able to run again????)
I have not ran in over two weeks! My endorfin-dependent brain cells are screaming out that they need more stimulus! Two weeks ago yesterday, I finally saw a PT about some nagging groin/hip pain that I have had for quite some time.
The very nice PT said "I have some good news and some bad...the good is that I think we can get you better...the bad, is that you cannot run for a while."
The "while" is what's killing me! Not that I particularity feel like I could lace up my shoes and go for a nice long run (maybe with enough ibuprofen or some other pain killers that I have left over from childbirth) but enough that would fill this hole that is quite empty.
I'm attempting to fill it with my continued spinning classes (that only happen twice a week) and the rest of the time I am basically doing the PT and walking with a bit of pilates. Certainly not my pre-injury mileage.
I have thus created this new blog, in an effort to re-visit all of my old exciting runs while trying to hold myself off until recovery.
I will also post ideas and profiles for spinning classes...and pretty much anything exercise related.
Any thoughts, encouragement, feedback or other great ideas will always be greatly appreciated! There is one thing that is for certain, I am a much better person/mommy when I am exercising and it is taking quite a bit of effort to keep at bay the ornery/grumpy girl that comes with a seditary existence.