fit

So, turns out that traveling on 4 planes in 5 days, two 4 a.m. workouts, temperatures ranging between 20 degrees and 75 degrees and being stuck in a conference room the size of a small closet with a very sick client will lead to illness. Who’d of thunk it. Clearly not me. When I got back to New Jersey on Monday, I was 50 shades of sick. I didn’t feel good. I didn’t want to move. I was just exhausted. Did I mention with all of those variables, I also ran a half marathon that Sunday? Immune system was at an all time low. I ended up taking Monday off from working out and focused on hydrating and trying not to die.

By Tuesday, I was feeling a little bit better, so I headed to the gym for an easy run and kept it casual. The run actually felt very very good. It was nice to get my legs pumping and on the move after basically sitting all day on Monday. I did teach spin too, but I am working (semi-successfully, but I’m a glutton for sweaty punishment) on toning down the intensity in my teaching so that I don’t expend energy I could use on these harder runs on my cross-training. But this little lady loves to teach, so I’m not giving it up haha.

Wednesday was a doozy. I was ill, but my workout needed me to not be because we were doing 800 repeats y’all. Somehow, some crazy way I laced up my shoes and got 4×800 in a 6:57 pace. I was sweating like crazy, but for some odd reason was sold on doing this. Crazy person table of one. I spent the rest of the day being sick and pretending that I wasn’t. Next.

Thursday was two spin classes, both that were extremely fun to teach but left me so. tired. at the end of the day. I am very happy to report that Thursday I slept in and it made all the difference I think I felt a little more refreshed and I actually lasted to the end of the day, another win! By Friday, I decided that after I finished my workout I was calling it. I woke up early, got my miles in, crawled back home and vegged and it was GLORIOUS. That evening was probably the best I’ve felt all week.

Now I know a lot of people say that you shouldn’t workout when you’re sick and I generally believe them, but I think a lot of time “being sick” is more of a mental thing than a physical thing. I try to follow the rule that if anything is bothering my from the neck down, I’m taking the day off. Since my illness was primarily only in my sinuses and a sore throat, I said game on and got my runs in as best I could.

I wrapped up the weekend with a crazy run. I had 10 miles on my agenda, but 10 seemed like a lot to do at one time having just run 13 the week before. I decided that I was going to split it up into two. 4 miles in the early morning and then 6 with the local run club I had just joined. The first 4 were painful. Not painful like “ow that hurt, make it stop” painful like they slogged on and there was seemingly no end in sight. I started wondering how possible and feasible the other 6 were actually going to be. When I got to run club, it was about 40 degrees and sunny, so pretty optimal running outside weather. I had forgone gloves (ugh, why, I love gloves, why did I do this to my hands?) and almost wore a tanktop because the humidity was making it feel just a little bit warmer than what was the case. The run started and we were off. When I had joined last time, we stuck to a pretty even and consistent 8:40 pace, which would have been perfect for the recovery run I was aiming for. Today apparently the group was feeling ambitious because we took off at an 8 flat pace. I kept repeating in my head “the way to get faster is to run with faster runners”. It was a challenging run, much less flat than some I’m used to, but it flew by. I had great company the entire time and was reminded that talking with other runners about running is just fun. By the time we finished up our loop of Rutgers campus, my Garmin beeped 6.8 miles. Because I’m a crazy person/stickler for even mileage, I jogged my sorry, freezing butt to my car to finish the .2 remaining.

My ankle felt good after the run, but weirdly my knee on my opposite leg felt tight. Like achey right above it, almost in my quad area. I iced and elevated for the rest of the day and reveled in the fact that my dreaded 10 miler turned into 11. My knee has been slightly bothering my since on and off, but I don’t think it’s anything too serious yet, so I’m just going to watch it and see what happens. I have an appointment to see a chiropractor about Active Release Therapy on Wednesday, so I will have an update then. I did 5 easy miles this morning with no problemos, so let’s just hop it’s an ache and pain because this broad is aging.

Week 3 Marathon Mileage:

Monday-Rest

Tuesday-4 Easy Miles, Spinz

Wednesday-5 Miles (1 mile w/u, 4X800 @ 6:57 pace, 1 mile c/d)

Thursday-Double Spin Action

Friday-5 Mile tempo (1 mile w/u, 3 miles @ 7:39 pace, 1 mile c/d)

Saturday-11 miles (4 @ 8:57 on treadmill, 7 @ 8:12 with run club.)

Total: 25 miles and miles of smiles.

More travel later this week and an impending 13 miler on Saturday is going to make for some oh such fun times.

-sj

Surprise!!!! While I’ve been coping with my injury, I have spent a lot more time on the bike than I ever had before. I started getting bored of the regular stationary bikes at my gym and noticed that no one was in the spin studio in the mornings, so I would sneak in and start pedaling away holding my own classes for myself. As the weeks passed, I grew to love it more and more until I finally decided I wanted to get certified.

spinning and shoes — just a girl and her manual.

While I’ve been sidelined I really wanted to focus on keeping my cardio endurance up because we all know that getting back to running after you haven’t done it for awhile is TOUGH STUFF. I had read an article awhile back comparing different exercises indoors vs. outdoors like running, cycling, swimming etc. While running is usually more difficult outdoors, it turns out that cycling and spinning indoors can be just as difficult if not more so than biking outdoors. So, I was all for it. Bring on the cardiovascular goodness.

I looked around for awhile trying to figure out what kind of a certification I wanted to get. Like when I was looking for my Personal Trainer certification, I wanted something that was credible and very well respected. Because of this, I went with Spinning. There are plenty of other indoor cycling programs (Schwinn, Cycling Fusion etc.) but Spinning was the first and is, in my opinion, the best. Why is it the best? A class cannot technically be called a Spin Class unless it uses Spinning brands bikes and the instructor is Spinning certified. That being said, Spinning instructors can teach other indoor cycling classes, so it made the most sense to me.

What does getting certified entail?

The million dollar question haha! Getting certified involves an online exam of 50 questions that cover materials in a textbook they provide and attending a 9hr intensive course. You have two chances to complete the exam and must score above an 80%.

What is the 9hr course like?

The 9hr course started right at 9 am and was taught by one of Mad Dogg Athletics Master Instructors. Now, I feel like at face value a one day intensive class doesn’t feel like it would set you up to be that great of an instructor, but I disagree after attending that session. My Master Instructor, Lynn, was OUT OF THIS WORLD knowledgable about not only all things Spinning, but all things cycling in general. Honestly, I was blown away by all she had to offer us.

We started the day off by learning a little bit of background about the organization and what Spinning really is. After that is was on to fitting students for a bike. We learned all about proper seat height, fore and aft placement, and everything in between. We even got a chance to practice on one another so our Instructor could verify that we weren’t just nodding our heads and saying “sure, sounds good”. Best news is that I passed with flying colors, so if you’re looking to get yourself properly seated anytime soon, I’m your go to gal.

From there, we headed back to the classroom to learn about the different movements that make up a Spinning class. This includes things like Seated Flat, Standing Climb, Jumps, and everything and anything in between. We moved our butts back from the classroom to the (perfectly tailored) bikes for a class that was no music, just moving through moves. We worked on listening to cadences, counting, and really getting the feel for the bike. Our Instructor also took us through some ideas for cueing as well and after about 45 minutes, I was one sweaty girl.

healthy cookies — you best believe I ate a ton of these cookies when I got home.

We took a break for lunch and to guzzle down a million water bottles before getting back at it. We talked about heart rate training, which I’m a firm believer in and will blog about soon, but I was already pretty familiar with this because of running and personal training. Next we spent a good portion of time working on formatting and planning out an actual class. I found this part to be super interesting. We did a couple exercises and the Instructor shared personal experiences about what does and does not work in a class. One of the main reasons I want to be an instructor is that I have been to my fair share of classes where the teacher is just not good and it ruins the experience. I am going to strive to be the instructor I would want to take a class from.

At one point, we went around and had to discuss what qualities we thought made up a good coach and I said that they are “present”. This means they don’t phone it in, they invest in their students and they open up their eyes to see how everyone is doing and learn when it’s okay to push and when it’s better to back off.

After going through some more drills, we hopped in the saddle for our final ride. When I say this was the toughest Spin sesh of my life, I’m not even remotely kidding. It was a test of endurance, strength, and mental toughness all in one. And I loved every minute of it. My heart rate was the highest I think I’ve ever seen it at one point. We worked on sprints, climbs, more sprints, longer endurance up a hill, and while it seemed endless in the moment, by the time the class was over it felt like I had only blinked. I loved it. The high and rush of endorphins I get after can’t be beat. Only running and spinning have ever gotten me to that place and it’s like a drug, I swear.

Overall, I would recommend the Spinning Trainer Certification to anyone. If you enjoy Spinning and indoor cycling classes, this certification is a great one and focuses so greatly on the importance of safety and really emulating what it’s like to ride a bike outside. As always, if you have any questions, hit me up at loveandlunge@gmail.com

I’ll leave you with this picture of Boo from doggy day care. The girl just can’t take a photograph to save her life.

happy camper at doggy daycare or mug shot? you decide.

-sj

Love & Lunge

working out through illness and marathon training week 3 y’all.

i’m a Certified Spinning Instructor!!! and my review of the Spinning Certification