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