Thursday, May 31, 2018
Mayhem swag
Mini-bands are the devil
F YOU mini-bands!!!!
Here's the thing - I love doing mini-bands while I'm doing them, even if it's 5 different exercises for 1 minute each with no rest in between, which equals 5 total minutes. Here's what I don't love - any time after that. I did mini-bands first and then my stupid IT band was feeling so tight on the treadmill that I couldn't even do my normal speeds for the entire treadmill time.
This is a prime example of how I have trouble pacing myself through the entire workout so I don't burn out too fast (today) or have some gas left in the tank (Monday).
Also on the floor, I was minding my own business doing 15 lbs on the single arm snatch with shoulder press and my favorite coach comes over and tells me to use 20s. I realize that simple math tells us that 20-15 equals 5, but when you are talking about going from a 15 lb dumbbell to a 20 lb dumbbell, it feels like the weight doubles. Just sayin'
Tomorrow, my entire lower body is going to be hurting, I just know it.
This weekend I am heading to Missouri for a long weekend to see family and I'm going to try out a new studio while I'm there. I have become that crazy person who plans their exercise while on a trip (it used to be an excuse for me NOT to exercise).
PS I think I had a moment where I went crazy the other day for about 10 minutes. I wanted to sign up for the 2019 Gasparilla races, so I decided it would be a good idea to sign up for the challenge where you do the 15K on Saturday and the 8K on Sunday. Um, what? That's 9.3 miles on Saturday and just about 5 miles on Sunday. Oh well, they aren't until February 2019 so I have plenty of time to train (what was I thinking???)
Here's the thing - I love doing mini-bands while I'm doing them, even if it's 5 different exercises for 1 minute each with no rest in between, which equals 5 total minutes. Here's what I don't love - any time after that. I did mini-bands first and then my stupid IT band was feeling so tight on the treadmill that I couldn't even do my normal speeds for the entire treadmill time.
This is a prime example of how I have trouble pacing myself through the entire workout so I don't burn out too fast (today) or have some gas left in the tank (Monday).
Also on the floor, I was minding my own business doing 15 lbs on the single arm snatch with shoulder press and my favorite coach comes over and tells me to use 20s. I realize that simple math tells us that 20-15 equals 5, but when you are talking about going from a 15 lb dumbbell to a 20 lb dumbbell, it feels like the weight doubles. Just sayin'
Tomorrow, my entire lower body is going to be hurting, I just know it.
This weekend I am heading to Missouri for a long weekend to see family and I'm going to try out a new studio while I'm there. I have become that crazy person who plans their exercise while on a trip (it used to be an excuse for me NOT to exercise).
PS I think I had a moment where I went crazy the other day for about 10 minutes. I wanted to sign up for the 2019 Gasparilla races, so I decided it would be a good idea to sign up for the challenge where you do the 15K on Saturday and the 8K on Sunday. Um, what? That's 9.3 miles on Saturday and just about 5 miles on Sunday. Oh well, they aren't until February 2019 so I have plenty of time to train (what was I thinking???)
Wednesday, May 30, 2018
Embracing the crotch sweat
I don't think I have ever sweated as much working out as I do at OTF. Seriously, like I have to dry my clothes out before I put them in the clothes basket. Today I had to wipe off the base of the treadmill around the belt (some of that was not my sweat).
But here's the major problem: crotch sweat. Don't pretend like you don't know what it is or that you've never seen it/had it. If you wear black leggings, you don't notice. But black leggings all the time is really boring. I have purple, blue, gray, salmon, maroon, etc.
I used to be so embarrassed of the crotch sweat, but now I just embrace it. So what if it looks like I peed my pants? The people making fun of me are probably the ones sitting on the couch not working out. I don't seem to notice it on other people (maybe they don't have it?) so maybe no one notices mine. #doubtful
But here's the major problem: crotch sweat. Don't pretend like you don't know what it is or that you've never seen it/had it. If you wear black leggings, you don't notice. But black leggings all the time is really boring. I have purple, blue, gray, salmon, maroon, etc.
I used to be so embarrassed of the crotch sweat, but now I just embrace it. So what if it looks like I peed my pants? The people making fun of me are probably the ones sitting on the couch not working out. I don't seem to notice it on other people (maybe they don't have it?) so maybe no one notices mine. #doubtful
Tuesday, May 29, 2018
180 classes!
According to my records, today was my 180 OTF class! My one-year anniversary is somewhere around June 23. I will be on a trip that day, so I'm hoping to get my 200th workout in before I leave on June 20.
Yesterday at OTF
Ok, so yesterday was Memorial Day and we had a special workout. Ten years ago on Memorial Day, I would have either been (a) partying with friends on the boat or (b) recovering from said partying on boat. Now my preference is to get up for a 7:30 am workout. Times sure have changed.
I was in a 3G class, which meant you had equal time on the treadmill, rower, and floor. I started on the treadmill and we needed to run 1.5 miles, or you could break that up into two 0.75 mile runs (with a short recovery in between) or five 0.3 mile runs (again, short recovery). I chose the 1.5 mile run because I am crazy about that kinda stuff and because I knew I had 14 minutes to do it.
Our coach stopped us at 12 minutes and I was only at 1.30. NOOOOOOOO!! So close! If I would have known we only had 12 minutes then I would have tried to get there (I may not have made it). I thought I was safe with the 14 minutes and could make it. I was so mad/disappointed that I ran a mile after class outside in 100% humidity just to get some extra distance.
Rower was next. We had the choice of a 2,000m row with 100 jumping jacks, or it could be broken up into two 1,000m rows with 50 jumping jacks each time, or a four 500m rows with 25 jumping jacks in between. Of course, I chose the row and cranked out the 2,000m row in just over 8 minutes. I was pumped about that. Then I did all 100 jumping jacks with no rest. #CRUSHED
The floor was uneventful.
I was in a 3G class, which meant you had equal time on the treadmill, rower, and floor. I started on the treadmill and we needed to run 1.5 miles, or you could break that up into two 0.75 mile runs (with a short recovery in between) or five 0.3 mile runs (again, short recovery). I chose the 1.5 mile run because I am crazy about that kinda stuff and because I knew I had 14 minutes to do it.
Our coach stopped us at 12 minutes and I was only at 1.30. NOOOOOOOO!! So close! If I would have known we only had 12 minutes then I would have tried to get there (I may not have made it). I thought I was safe with the 14 minutes and could make it. I was so mad/disappointed that I ran a mile after class outside in 100% humidity just to get some extra distance.
Rower was next. We had the choice of a 2,000m row with 100 jumping jacks, or it could be broken up into two 1,000m rows with 50 jumping jacks each time, or a four 500m rows with 25 jumping jacks in between. Of course, I chose the row and cranked out the 2,000m row in just over 8 minutes. I was pumped about that. Then I did all 100 jumping jacks with no rest. #CRUSHED
The floor was uneventful.
OTF firsts
Because I am starting this blog a year in, I wanted to show some comparisons of my progress from last June until now.
OTF has recommended paces for the treadmill. Your base pace is what you can maintain for 20-30 minutes and is an active recovery (which is really hard the first 30 secs after a push pace). Push pace is a faster pace that you can maintain for usually 1-3 minutes, for me it's about 1 mph faster than my base because I try to keep them somewhat close. All out is the fastest you can go for 30 secs to a minute and you get to walk after that. Power walkers use an increasing incline that correlates to base, push, all out. For joggers, it's 4.5+/5.5+/6.5+ (base, push, all out). For runners, it's 5.5+/6.5+/7.5+ (base, push, all out).
Treadmill: When I first started OTF, I don't remember my exact speeds, but I was somewhere around the jogger speeds, but I couldn't jog the whole class. I would have to walk or change over to power walking. I was so excited when I jogged the entire tread block (usually around 23 minutes, not including warm-up) the first time. Then, a few months later, I was so excited when I was at runner speeds. Currently, my speeds are: 6.2/7.2/8.2+. I can do a 9 mph all out if it's 30 seconds. My goal before the end of 2018 is to get that closer to 7/8/9.
Rower: I was terrible at rowing. I mean awful. I would struggle to pull 100 watts on even short distances. Currently, I can do around 225-230 watts on a short distance (250m or less). Yesterday, I did a 2,000m row like it was no big deal. I would have cried if I had to do that a year ago.
Run to row days: I remember my first run to row workout like it was yesterday. Run to row means that you run a certain distance (like 0.5 miles), then row a certain distance (like 500m) and then repeat until time is called. It was a Friday workout and I remember thinking to myself, "well if Fridays are run to row days, I'm never coming on a Friday again." I don't know why I thought they were always on Fridays because they are not, but anyway. I was one of the last ones off the treadmill and last ones off the rower. I know I shouldn't compare myself to others, but it was terrible. But as I've gotten faster on both, now I love run to row days! I am not always the fastest, but I'm right up there pushing myself hard.
Strength days: I used to loathe strength days on the treadmill because the inclines can be brutal. Try running at 6 mph at a 6% incline, it sucks. But now I just adjust my speeds down if I need to and I'm actually starting to kind of like them. They definitely get my heart rate up which is awesome.
Floor: I have definitely improved on my weights. I can hold a plank for longer, I can do boy push-ups, and I am much better with power movements (a year ago, I had no power). Yesterday, I did 100 jumping jacks after that 2,000m no problem. I'm still not sure if I can do a pull-up, but I need to try.
Other:
Dri-tri: I completed my first dri-tri in March. This is a special event done 2x a year at OTF and includes a 2,000m row, 300 body weight exercises (2 rounds, the worst ones for me are boy push-ups, burpees, and bench hop overs), and then a 5k on the treadmill. My time was just over 51 minutes, but I know I can improve upon that by September. I can probably knock 30 secs off my rowing time, probably a minute off the floor, and at least a few minutes off the 5K).
5k: My current best time for a 5K is 29:30, which is about 4-5 minutes faster than a year ago. I blame it all on OTF. I'm trying to get down to a 28 minute 5K time. I also did my first 8K in February, which was fun yet tough. I am signed up for a 10K in November. Here's the craziest thing: I signed up for the Gasparilla races in February - I am doing the 15K on Saturday and 8K on Sunday. I have lost my mind.
90 minute classes: My studio has a 90 minute class once a week on Saturdays at 7 am. I am obsessed with it and go every Saturday I can. Who in their right mind would enjoy getting up that early to work out for 90 minutes??? Yep, that's me.
Morning workouts: I have never been a morning workout lover. I'm serious when I say that I love getting up on Saturday mornings for a 90 minute class at 7 am. I have also been transitioning to morning workouts over the last few weeks and I am obsessed!
1 mile: I can run a mile in 8 minutes. A year ago, I timed myself outside and it was just over 10 minutes. Now I do think it is a little easier on a treadmill, so I need to time myself outside to see, but what a big difference.
Body changes: I have toned my body up a lot. I haven't lost a lot of weight, but my legs are way more muscular, my arms are toned, and my tummy is tighter. I can see some definition in my arms when I am doing certain exercises (the bat wings are still there).
#oneyearprogress
OTF has recommended paces for the treadmill. Your base pace is what you can maintain for 20-30 minutes and is an active recovery (which is really hard the first 30 secs after a push pace). Push pace is a faster pace that you can maintain for usually 1-3 minutes, for me it's about 1 mph faster than my base because I try to keep them somewhat close. All out is the fastest you can go for 30 secs to a minute and you get to walk after that. Power walkers use an increasing incline that correlates to base, push, all out. For joggers, it's 4.5+/5.5+/6.5+ (base, push, all out). For runners, it's 5.5+/6.5+/7.5+ (base, push, all out).
Treadmill: When I first started OTF, I don't remember my exact speeds, but I was somewhere around the jogger speeds, but I couldn't jog the whole class. I would have to walk or change over to power walking. I was so excited when I jogged the entire tread block (usually around 23 minutes, not including warm-up) the first time. Then, a few months later, I was so excited when I was at runner speeds. Currently, my speeds are: 6.2/7.2/8.2+. I can do a 9 mph all out if it's 30 seconds. My goal before the end of 2018 is to get that closer to 7/8/9.
Rower: I was terrible at rowing. I mean awful. I would struggle to pull 100 watts on even short distances. Currently, I can do around 225-230 watts on a short distance (250m or less). Yesterday, I did a 2,000m row like it was no big deal. I would have cried if I had to do that a year ago.
Run to row days: I remember my first run to row workout like it was yesterday. Run to row means that you run a certain distance (like 0.5 miles), then row a certain distance (like 500m) and then repeat until time is called. It was a Friday workout and I remember thinking to myself, "well if Fridays are run to row days, I'm never coming on a Friday again." I don't know why I thought they were always on Fridays because they are not, but anyway. I was one of the last ones off the treadmill and last ones off the rower. I know I shouldn't compare myself to others, but it was terrible. But as I've gotten faster on both, now I love run to row days! I am not always the fastest, but I'm right up there pushing myself hard.
Strength days: I used to loathe strength days on the treadmill because the inclines can be brutal. Try running at 6 mph at a 6% incline, it sucks. But now I just adjust my speeds down if I need to and I'm actually starting to kind of like them. They definitely get my heart rate up which is awesome.
Floor: I have definitely improved on my weights. I can hold a plank for longer, I can do boy push-ups, and I am much better with power movements (a year ago, I had no power). Yesterday, I did 100 jumping jacks after that 2,000m no problem. I'm still not sure if I can do a pull-up, but I need to try.
Other:
Dri-tri: I completed my first dri-tri in March. This is a special event done 2x a year at OTF and includes a 2,000m row, 300 body weight exercises (2 rounds, the worst ones for me are boy push-ups, burpees, and bench hop overs), and then a 5k on the treadmill. My time was just over 51 minutes, but I know I can improve upon that by September. I can probably knock 30 secs off my rowing time, probably a minute off the floor, and at least a few minutes off the 5K).
5k: My current best time for a 5K is 29:30, which is about 4-5 minutes faster than a year ago. I blame it all on OTF. I'm trying to get down to a 28 minute 5K time. I also did my first 8K in February, which was fun yet tough. I am signed up for a 10K in November. Here's the craziest thing: I signed up for the Gasparilla races in February - I am doing the 15K on Saturday and 8K on Sunday. I have lost my mind.
90 minute classes: My studio has a 90 minute class once a week on Saturdays at 7 am. I am obsessed with it and go every Saturday I can. Who in their right mind would enjoy getting up that early to work out for 90 minutes??? Yep, that's me.
Morning workouts: I have never been a morning workout lover. I'm serious when I say that I love getting up on Saturday mornings for a 90 minute class at 7 am. I have also been transitioning to morning workouts over the last few weeks and I am obsessed!
1 mile: I can run a mile in 8 minutes. A year ago, I timed myself outside and it was just over 10 minutes. Now I do think it is a little easier on a treadmill, so I need to time myself outside to see, but what a big difference.
Body changes: I have toned my body up a lot. I haven't lost a lot of weight, but my legs are way more muscular, my arms are toned, and my tummy is tighter. I can see some definition in my arms when I am doing certain exercises (the bat wings are still there).
#oneyearprogress
My first OTF experience
So my first OTF experience was probably not the best experience of my life. I had read as much online as I could before my first session and I thought I might know what to expect, but I really didn't.
I was super nervous because I knew I was not in very good shape, but I had to start somewhere. I was also nervous about a 60 minute class. Sure I could work out for an hour, but not at a high-intensity. I got there early for my orientation and met the coach for that class prior to the workout. She went through everything super fast and I felt really lost during the workout (despite everything I know about working out) but I survived. I joined for the 8x a month plan and I figured I could always quit if I hated it.
I sucked on the rower and I hated it. It was so hard! It does not look that hard.
I figured that if I could run for 30 minutes without stopping that I would be able to do that in this class. NOPE! I had to walk for periods of time even though I wasn't even going at "jogger" speeds (OTF has suggested speeds for power walkers (and inclines), joggers, and runners).
After the first class, I felt like I might throw up and I had to sit in my car for a few minutes before I could actually get the mindset to drive. I was also the most sweaty that I think I had ever been. #sweatonsweat
I was super nervous because I knew I was not in very good shape, but I had to start somewhere. I was also nervous about a 60 minute class. Sure I could work out for an hour, but not at a high-intensity. I got there early for my orientation and met the coach for that class prior to the workout. She went through everything super fast and I felt really lost during the workout (despite everything I know about working out) but I survived. I joined for the 8x a month plan and I figured I could always quit if I hated it.
I sucked on the rower and I hated it. It was so hard! It does not look that hard.
I figured that if I could run for 30 minutes without stopping that I would be able to do that in this class. NOPE! I had to walk for periods of time even though I wasn't even going at "jogger" speeds (OTF has suggested speeds for power walkers (and inclines), joggers, and runners).
After the first class, I felt like I might throw up and I had to sit in my car for a few minutes before I could actually get the mindset to drive. I was also the most sweaty that I think I had ever been. #sweatonsweat
Welcome to my new blog
Hello and welcome to my new blog! This is a way for me to discuss my thoughts, progress, and insight in my OTF journey. Ideally, I should have started this blog in June 2017, when I started OTF. I would have a lot more exciting progress to write about, but better late than never! I had no idea I would have so much to write about during this journey.
To give you an idea of where I started in June 2017:
I was able to run a 5K no problem. It was super slow (about 11-12 min miles, so about 34 minutes for a 5K), but my endurance wasn't awful. I would be lying if I told you I lifted weights on a regular basis. Not because I don't know the importance of weight training, but because I was lazy, had no motivation, etc.
I know and recognize the benefits and importance of working out. I have an ACSM exercise physiologist certification, I have two degrees in exercise science and health promotion, and I've worked in health and fitness my entire adult life. Fitness will always be a part of my life - I have always worked out and will always work out.
I am not one to jump on the bandwagon for these fitness programs or boutique gyms that seems to pop up everywhere. I've always just been one to go workout on my own, go for a jog outside, or occasionally take a class here or there. When I went to visit my friend Amanda in Nashville in summer of 2017, she suggested that I go with her to her favorite workout place, D1. She said it would be tough and a good workout, so I figured why not?
Yeah so, basically, I almost died during that workout. I was the slowest one and I felt so out of shape that it was embarrassing. Yeah, so I could run 3 miles, but I could not keep up with all of the sprints, stairs, and weight training exercises. I felt like I was running in mud and my arms and legs felt like jello. That experience was eye-opening and I knew I needed to do something else to improve my fitness. I heard a co-worker mention Orangetheory so I figured it might be an option. I did some research online, signed up for my free trial session, and the rest is history!
One major thing I love about OTF is that it's really based on science. Some of it is not perfect (heart rate calculations) and some of it is over-exaggerated (calories burned and the true effect of "afterburn") but I do appreciate and understand the science behind the workout.
To give you an idea of where I started in June 2017:
I was able to run a 5K no problem. It was super slow (about 11-12 min miles, so about 34 minutes for a 5K), but my endurance wasn't awful. I would be lying if I told you I lifted weights on a regular basis. Not because I don't know the importance of weight training, but because I was lazy, had no motivation, etc.
I know and recognize the benefits and importance of working out. I have an ACSM exercise physiologist certification, I have two degrees in exercise science and health promotion, and I've worked in health and fitness my entire adult life. Fitness will always be a part of my life - I have always worked out and will always work out.
I am not one to jump on the bandwagon for these fitness programs or boutique gyms that seems to pop up everywhere. I've always just been one to go workout on my own, go for a jog outside, or occasionally take a class here or there. When I went to visit my friend Amanda in Nashville in summer of 2017, she suggested that I go with her to her favorite workout place, D1. She said it would be tough and a good workout, so I figured why not?
Yeah so, basically, I almost died during that workout. I was the slowest one and I felt so out of shape that it was embarrassing. Yeah, so I could run 3 miles, but I could not keep up with all of the sprints, stairs, and weight training exercises. I felt like I was running in mud and my arms and legs felt like jello. That experience was eye-opening and I knew I needed to do something else to improve my fitness. I heard a co-worker mention Orangetheory so I figured it might be an option. I did some research online, signed up for my free trial session, and the rest is history!
One major thing I love about OTF is that it's really based on science. Some of it is not perfect (heart rate calculations) and some of it is over-exaggerated (calories burned and the true effect of "afterburn") but I do appreciate and understand the science behind the workout.
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How I feel after an OTF workout.
