When you get tired, tell yourself why you are here. When you feel like you can't keep going, tell yourself to suck it the hell up. There are no excuses for failure. Take the lead or get run down.
10/30/12 | 60 min endurance intervals
10 min Fartlek ride building resistance
30 min alternating 2 min sprints with 30 sec recovery
10 min alternating 60 sec sprint with 15 sec recovery
5 min recovery ride
5 min alternating 30 sec sprint with 15 sec recovery
Tuesday, October 30, 2012
Sunday, October 28, 2012
Running is a pain in the piriformis!
Life resumes on old faithful again. As painfully awesome as my run yesterday was, today was back to basics. Thankfully no pain in my piriformis decided to linger on and ruin my ride.
10/28/12 | *heavy resistance 55 minutes of total cycling
threw in surges towards the end to make my fat cells cry.. leading me into my next favorite quote: "Sweat is your fat cells crying."
Tomorrow, it's time for more drastic endurance intervals. It's always fun to secretly dread your workout the next day. It means you're working hard enough!
Saturday, October 27, 2012
First run postpartum
"Pain is weakness leaving the body" and pain I had a lot of, so I should be damn strong after this run. I made it through 45 minutes on the 10 year old permanently inclined treadmill at my parents house this morning. Pace felt fine, legs and breathing felt very strong. I am ready to put my mind into racing mode.
Friday, October 26, 2012
Pushing boundaries
Disclaimer: less than an hour is not that long or difficult.
Truth: when you pedal like hell less than an hour turns into a long a$$ time.
10/26/12 ROUND 1 | 51 minutes total*
4 min seated & standing climb
40 min: alternate seated 30 second sprint with 15 second recovery standing jog or seated pedaling at a low cadence
6 min: moderate effort (75%)
1 min: power sprint to finish workout
* always assume heavy resistance
ROUND 2 | 32 minutes total
Spinning it out, adding extra time on the legs. Lower resistance level than in the morning, but held a high cadence
Two ladies who I push boundaries for visited me with awesome tee-shirts they made. No Mercy Mayweather, doesn't just let clients survive personal training sessions, no, they have to wear a 45 pound weighted vest and give me push-ups. They must finish each set, each rep to earn their walk of sweaty pride into the locker room. These ladies have earned more than that, they have worked tremendously hard and I am so very proud of their accomplishments and effort. Keep it going Adriane & Suanne!
Truth: when you pedal like hell less than an hour turns into a long a$$ time.
10/26/12 ROUND 1 | 51 minutes total*
4 min seated & standing climb
40 min: alternate seated 30 second sprint with 15 second recovery standing jog or seated pedaling at a low cadence
6 min: moderate effort (75%)
1 min: power sprint to finish workout
* always assume heavy resistance
ROUND 2 | 32 minutes total
Spinning it out, adding extra time on the legs. Lower resistance level than in the morning, but held a high cadence
Two ladies who I push boundaries for visited me with awesome tee-shirts they made. No Mercy Mayweather, doesn't just let clients survive personal training sessions, no, they have to wear a 45 pound weighted vest and give me push-ups. They must finish each set, each rep to earn their walk of sweaty pride into the locker room. These ladies have earned more than that, they have worked tremendously hard and I am so very proud of their accomplishments and effort. Keep it going Adriane & Suanne!
Thursday, October 25, 2012
Rule Number 2
RULE NUMBER 2: You have to always try your hardest because if you haven't puked or passed out yet, you still have a ways to go.
Lots of sweat is needed too. If you're not sweaty and gross, again, you have more work to do. So for those who put zero resistance on their bike and read the paper, step your game up and stop wasting the machine's time.
I wish rule 2 would apply to more than just training and racing. Sometimes the harder you try at things, it backfires.
It could be that you tried so hard to restrict your diet that you ended up binging out on those aforementioned brownies and now you are in a sugar-induced guilt coma. Or it could be within a friendship or relationship. The more you try to repair it, the more you jack it up. On all fronts of life, it's hard to stop trying so damn hard when you were awarded the "hardest worker" on the swim team trophy at age 7. All I know is hard work, but what I need to learn is when to back off.
Lots of sweat is needed too. If you're not sweaty and gross, again, you have more work to do. So for those who put zero resistance on their bike and read the paper, step your game up and stop wasting the machine's time.
I wish rule 2 would apply to more than just training and racing. Sometimes the harder you try at things, it backfires.
It could be that you tried so hard to restrict your diet that you ended up binging out on those aforementioned brownies and now you are in a sugar-induced guilt coma. Or it could be within a friendship or relationship. The more you try to repair it, the more you jack it up. On all fronts of life, it's hard to stop trying so damn hard when you were awarded the "hardest worker" on the swim team trophy at age 7. All I know is hard work, but what I need to learn is when to back off.
Rule Number 1
RULE NUMBER 1: Brownies do not take away your frustrations. They just make them worse. Post indulgence, you feel more guilty than ever and you can't just instantly undo caloric suicide.
10/25/12 | massive hill climb (on the spinning bike)
2 min warm up, then 50 min of pure seated climb. Turning resistance up every 8-12 minutes to finish with a sweet burn.
10/25/12 | massive hill climb (on the spinning bike)
2 min warm up, then 50 min of pure seated climb. Turning resistance up every 8-12 minutes to finish with a sweet burn.
Tuesday, October 23, 2012
Eat good too...
I wish they made "recovery rainbow sherbet," but apparently they don't. I can't say I have the cleanest or the healthiest diet in the world, but I do limit my empty calorie/sugar intake. This past week I have lived, maybe not successfully, but I have lived on Carnation Instant Breakfast, McDonald's Skinny Vanilla Lattes, homemade strawberry smoothies with almond milk, and sandwiches (one from Jimmy Johns on wheat bread). And yes, the occasional rainbow sherbet scoop for fun. To my credit, I believe I can portion it smaller if I eat it with our son's baby spoon.
I will do better, I know what I need to o to fuel athletic performance, but I just don't have the patience to sit around and cook all this "healthy" crap right now. Eating 3 bananas a day during pregnancy and stuffing broccoli down my throat does not inspire me to make any veggies lately.
Excuse me, but that hot dog on the stove is calling my name.
I will do better, I know what I need to o to fuel athletic performance, but I just don't have the patience to sit around and cook all this "healthy" crap right now. Eating 3 bananas a day during pregnancy and stuffing broccoli down my throat does not inspire me to make any veggies lately.
Excuse me, but that hot dog on the stove is calling my name.
Born a swimmer, made into a figure skater, and transformed out of love into a runner. Through recovery of injuries, and rehabilitating fitness postpartum, my life as of late has been stripped down to an old indoor spinning bike. The Schwinn is my place for sweat, tears, and thoughts. Pedaling away the world gives inspiration to my workouts and clarity to tackle (some) of life's problems. In 2013, I plan to run fast enough to place in the top 5 at the Northshore 1/2 Marathon in June. Everyone tells me I should nap while our son naps, but I call b.s. I workout while he naps. Lord knows I want to run and I want to run FAST.
I'm starting this as my honesty blog - to give truth to my training. The whole truth as I know it and not an ounce of fluff more.
10/23/2012
Exercise (usually) gives me a positive rush of energy so that I can be a more alert, and patient new mother. It gives me a self-confidence boost and a de-stress so that I can be a strong wife. Life often catches me off guard and my exercise-induced endorphin rush helps me deal. Today really caught me off guard and perhaps I pushed too hard in my workout this morning to think clearly this afternoon. One day I will establish a balance and finally trust my gut...today is just not that day. Tomorrow doesn't look good either...Maybe Thursday I will get it right. Here's hoping.
10:39 AM | Indoor Spin Bike Intervals; heavy resistance (55 min total)
2min warm up
8 min of 15 second standing run alternated with 45 sec seated climb
10 min of 15 sec easy standing run alternated with 45 sec seated sprint
10 min of 30 sec seated sprint with 30 sec recovery ride
10 min of 15 sec easy run alternated with 45 sec seated sprint
10 min of 30 sec seated sprint with 30 sec recovery ride
5 min cool down
Yesterday's spin (10/22/12) workout was a 50 min steady state holding a quick cadence. Perhaps tomorrow I will take a recovery ride....However I think easy days when I'm not running are plain boring. Intervals pass the time on the bike and I love the feeling of a good sweat. As much as I hate the reply, "We'll see." it only seems fitting here.
I'm starting this as my honesty blog - to give truth to my training. The whole truth as I know it and not an ounce of fluff more.
10/23/2012
Exercise (usually) gives me a positive rush of energy so that I can be a more alert, and patient new mother. It gives me a self-confidence boost and a de-stress so that I can be a strong wife. Life often catches me off guard and my exercise-induced endorphin rush helps me deal. Today really caught me off guard and perhaps I pushed too hard in my workout this morning to think clearly this afternoon. One day I will establish a balance and finally trust my gut...today is just not that day. Tomorrow doesn't look good either...Maybe Thursday I will get it right. Here's hoping.
10:39 AM | Indoor Spin Bike Intervals; heavy resistance (55 min total)
2min warm up
8 min of 15 second standing run alternated with 45 sec seated climb
10 min of 15 sec easy standing run alternated with 45 sec seated sprint
10 min of 30 sec seated sprint with 30 sec recovery ride
10 min of 15 sec easy run alternated with 45 sec seated sprint
10 min of 30 sec seated sprint with 30 sec recovery ride
5 min cool down
Yesterday's spin (10/22/12) workout was a 50 min steady state holding a quick cadence. Perhaps tomorrow I will take a recovery ride....However I think easy days when I'm not running are plain boring. Intervals pass the time on the bike and I love the feeling of a good sweat. As much as I hate the reply, "We'll see." it only seems fitting here.
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