Treadmill Sweatfest

After a great 9-mile fall run yesterday, I planned out my second OTF-hack workout and was pretty excited about it…that’s always a good sign! Then my upstairs neighbors kept me up until 5 so I slept in a bit later than usual. When I finally rolled out of bed, I hit the tread for this endurance/strength/power combo day:
Treadmill intervals - Endurance, Strength, Power - OTF-hack

I was a sweaty mess! I had the whole gym to myself until literally my last 30 seconds and then someone came in and got on the tread right next to me. Don’t you hate looking like you’re leaving because of someone else?! I swear, I was finished! The 3.5 miles on the treadmill and my sweaty mess of a body were evidence enough of that! With someone there, I was too self-conscious to do my strength workout in the gym, so I headed back up to my apartment to complete this:

8237111cd0c3f417d84a81bda7419773

I timed each set to match up with the length of the cardio blocks, so I did them for 9 minutes, 8 minutes and 7 minutes, respectively. Since the first block was long-ish and I realized I was now the asshole jumping up and down on my downstairs neighbor’s ceiling (albeit at a REASONABLE time), I added in tri dips on my coffee table (10) and supermans (15).

After the cardio part, I thought, “that was hard, but I did it.” That’s a great feeling! As long as I keep pushing myself, these cardio/strength workouts are definitely going to help me maintain the level of fitness I achieved from six months at OTF.

Oh, but another hard part of at-home workouts is getting on the floor, which I don’t normally do, and seeing the dust situation under my furniture! It was hard to keep going instead of running to get my broom – but you can bet I did that as soon as my timer went off!

Advertisements

My OTF Hack Workout

Today I attempted my first post-OTF (RIP) gym sesh. Actually, I more than attempted it, I crushed it!

I miss OTF, but I kept OTF-style (cardio + strength interval) workouts on my training plan 2-3 times a week.

Today, I did a strength day (aka hills for days):

Slide1

I don’t have access to weights right now, so for the strength blocks, I’m sticking to bodyweight exercises. I used this POPSUGAR circuit routine, doing each circuit continuously for 8 minutes:

0b8bde340d0bc33a137610afcef7cbef

It was a great workout, although having to pay attention to the cardio part instead of just following along was somewhat mentally challenging, but that’s kind of the appeal of this style of workout – it’s tough, but it’s short and you can get through it!

Work it Out: Orangetheory Fitness

Run, don’t walk, to your nearest Orangetheory Fitness! During the month of August they are doing a salute to the troops and giving new guests a free three-class package. I joined a friend who already is a member and a friend who was also doing the trial and finished the last of my classes last night and I loved it.

Orangetheory is an hour-long class that fits in cardio and strength training. Everyone wears a heart rate monitor and TV screens around the room show your heart rate and what zone you’re in, with the idea being to stay in orange or red (84% max heart rate and above) for a good portion of the class. Or if you’re me, like the whole class. I’ve never worked with a heart rate monitor before, but apparently my body likes to get to work.

No, everyone is not looking at your heart rate and judging you. Yes, I did look up and compare to see if others were in the same color zone I was in or if I was the only one totally overexerting myself, but in a group of strangers, I didn’t know which profile on the screen matched which sweaty class goer, so I wasn’t too worried about it.

The class of 24 (different sizes at different studios) is split into two groups. One group does cardio first – treadmill intervals – and the other does weights – three rounds of 3-4 exercises AMRAP style. They say you can burn 600-1000 calories during the class (my results told me I was burning about 500-600).

What I liked: Someone telling me what to do. All I had to do was show up and commit to working for an hour. It forced me back into running and it wasn’t as hard as I thought it would be and I love it all over again. The music and the fast pace – the hour just flies by.

What I didn’t like: Personally, nothing. Well, okay, I guess the price of actually getting a membership because I’d love to join, but since I can’t quit my gym and it has all the equipment and more to do the same type of workout on my own (minus the motivation), I can’t justify spending even more monthly on a class-based studio.

The thing I didn’t like in general is that it’s a fast-paced class and you have one instructor working with a large group, split up doing different things, so the newbie in the corner doing either ineffective at best, unsafe at worst, strength training is not going to get the coaching he or she needs. I witnessed it last night when the older lady across from me was swinging her weights all over.  While they don’t necessarily emphasize speed over form, they also don’t promote form over speed.

As I said, though, I really liked it overall and I’ve already got my own OTF-style workouts in the works!

January (10th) Joiner

Sometimes I do loads of laundry that are just workout clothes, but for the most part, I just throw them in with everything else (regardless of color even, shh, don’t tell my mom). Then, when I fold, at least 1/3 of the load gets put in my workout drawer. Yesterday, though? There was one outfit (minus socks) and the shirt, actually, is a super soft Crossfit tee I got as a gift that I wore to bed instead of actually to Crossfit.

I think I’m doing 2013 wrong.

I got in some yoga and swimming and spinning last week, but for the most part, I was busy and then I got a touch of death on Saturday. Okay, maybe a slight exaggeration, but I never get sick and I got sick and even took my first sick day on Tuesday. Fortunately since then, I’ve been sleeping though the night and can mostly breathe out of my nose again!

I’m certain having a generally healthy lifestyle not only helped me not get sick for most of the season, but it helped me get better faster!

I’m itching to get back to training, so this morning  I packed up my lonely, little, clean workout outfit and headed to the gym after work to spend a little time with the treadmill to sweat out the rest of the death.

Confession: Before today, I hadn’t run since IronGirl. I’ve been keeping this on the DL because the only 2013 race on my calendar is RAGNAR! I am so excited about joining a team with fellow Arizona bloggers and getting to experience the race. We’re in it to finish and have fun, so I wasn’t scared to admit if I was just being lazy, but I wasn’t just being lazy.

I stopped running because after IronGirl, my foot (pinky toe side, middle, underneath) HURT! So much so that I didn’t want to run on it, so much so that it interfered with my everyday life, which is my signal to get it checked out.

So, I went to Dr. Dean at the Arizona Sports Medicine Center (he’s a runner, he gets it) and he suggested it was either tendonitis or…dun dun dun…a stress fracture, which was my big concern. It was still too early to tell from x-rays, so I was told to do everything under the sun that wasn’t running and come back in two weeks.

After a week, it actually started to feel better, only flaring up once after too much shopping (can you imagine such a thing?) and once after playing with my pup.

The second x-rays looked the same as the first, so Dr. Dean diagnosed peroneal tendonitis, likely caused from the slope of the road in Fountain Hills and said that I could go to physical therapy or just amp up my running and see how it goes. Since it was already feeling better, I opted for just going for it. Then the touch of death thing happened and that brings us again to today.

I ran two miles and the sweat was definitely a sweating out the death sweat, but I felt good and kept a good stride and my Taylor Swift dance party Pandora station lasted on just 10% battery. My foot? Currently being iced, so we’ll see how it goes. My mental block from the intimidation of not running for so long? Gone.

And now I’m ready to do 2013 right.

False Confidence

I’ve been trying to take at least one of my twice weekly runs outside, partially because I don’t see the point in going to the gym to run on the treadmill for the itty bitty times my training calls for and partially because I miss running outside.

Well, make that…I think I miss running outside until I do it and fail miserably. It’s hot, I can’t keep my pace up and I end up walking way more than I would like and I’m still sore afterward. What’s up with that?

My treadmill runs have been decent but have given me a false sense of confidence about where my running ability is these days.  On the treadmill (in a climate-controlled environment, with entertainment and my pride), I can still rock out a pretty decent run, but that was so not my experience outside this morning.

Earlier this summer I was knocking out double-digits for fun, but now that my runs are time-based, my endurance is down down down. I know that I traded it for increased swim and bike endurance to get me through all the legs of my tri and more than that, I know this is when running becomes a mental sport because I know my legs and lungs can do it for me…

BUT…I’m definitely looking forward to picking out my next mid-distance race and training for mileage again this fall, you know, like when it’s not hot as hell outside and when (knock on unrotted wood), I will be moving very close to an amazing running area!

Unexpected April Showers

This is what I woke up to today:

While it’s lovely, unexpected change , it’s a long run day.  Call me a wuss, but, to me that means:

Which also means procrastinating it taking time to update my three loyal blog readers on the weather and fuel up!

Yes, I thought of last month’s LA Marathon and the rockstars that braved way worse conditions, but for a training run, the treadmill is just fine with me.