OTF = Great Workout Program

It's been almost four weeks since I started working out at Orange Theory Fitness, and I feel great. Except for the few days I had to take off for a stomach bug after coming back from Cancun, I've kept up three workouts per week, and am curious to see how this has helped my running - specifically my 22nd half marathon coming up this weekend. The workouts have been challenging and have kept me interested, and I feel that I have great energy and sleep better at night. Although I haven't been doing any real long-distance running, it will be interesting to experience how the intervals, and pushing myself on the nearly-three mile runs we get in as part of our workouts at OTF, will affect my race, if at all. One thing that has continued to stay the same though, is my diet :( I'll be "good" for 2-3 days and then I'll start craving bad foods (McDonalds, sweets, etc.) and then before I know it I'll have 2-4 days of making horrible choices. It seems I'm always hungry, though, regardless of what I eat (Protein shakes, oatmeal, etc that are supposed to be filling). Sometimes I feel like I'm eating out of boredom, or out of anticipatory hunger (i.e. When I leave the hospital at 3:00 and have patient's in the office until 6:30, I will sometimes eat something even if I'm not hungry so that I'm not starving at 5:00). I did subscribe to Nature Box, and received my first package of 10 all-natural snacks last week and those have been pretty good. And I'm still logging my food intake into My Fitness Pal, but although I have the percentages of carbs/fats/proteins split up to what I'd like them to be, I have yet to eat enough protein or as few carbs as I would like. What can I say - I'm a pasta, potato and white bread kinda girl. I have a Garmin Vivofit coming in the mail tomorrow, and although I know that it's a bit gimmicky and I could probably find another way to keep track of all the things that it does, I was still interested to get one and see if it helps to get me motivated to do more on a daily basis. Although getting up to walk around is kind of hard when you're a psych therapist running a three hour group a day and then having to do another 1-2 hours worth of charting beyond that - none of which can be done while up walking around. So... my journey continues.

Back In The Swing Of Things

As my prior post states, I signed up for Orange Theory Fitness a few weeks ago and am really enjoying it. I get 8 sessions per month for the price I'm paying, but am planning on signing up for the 20-30 extra classes to try and get in 3 workouts a week. After initially signing up I had planned on waiting until after my vacation to Cancun to start. I didn't want to work out a full week and then take an entire week off in Mexico and essentially lose everything that I had gained. But after a friend of mine went to his first workout and raved about it, I decided to go ahead and start - my first class being two weeks ago yesterday. I must say, I normally loathe working out and, even worse than that, having to get up early to do so. But, the 6:15 a.m. class is the latest I can attend and still get to work on time, and so I opted to get my happy ass out of bed and get there for 4 sessions so far (Friday, Monday, Wednesday, Friday). This workout is unlike anything I've ever done, and I absolutely love it. I love that it's a group setting with a personal trainer guiding you on what to do so you're not just blindly going in there throwing some free weights around and getting bored. It truly is an interval workout and I've managed to burn approximately 500 calories and stay in the "orange zone" for anywhere from 12-25 minutes each workout. My mood has improved and my energy is way higher than it was prior to this. Plus, it feels like I can actually feel my body continuing to burn more calories throughout the day (one of the perks to this kind of workout. A few days prior to my Cancun trip I had already decided, vacation or not, that I would be continuing to do the workouts while out of the country. I felt THAT good! What was even better is that when Patrick (the 6:15 trainer) heard that we were going out of town he volunteered to email daily workouts to us. Saturday was a bust as it was the day that we traveled, and after taking a 5 hour nap starting at 5 p.m. and then opting to just stay in bed, the 12-hour slumber did us in but kept us nice and refreshed for Sunday's workout. It was raining off and on both Saturday and Sunday, so it was nice and muggy outside (albeit overcast)for our run up and down the strip with some set workouts from time to time. I forget now exactly what the first workout consisted of, but most of them included a warm up, slow jog, base pace run, a push-pace and finally an all-out before cooling down for some walking lunges and inverted push-ups. I took the Garmin with us and we were able to get in 3 miles that day - despite the heat and humidity. The next morning we opted to stay inside at the resort gym since it was still rainy and humid out - although this new location did nothing to help the sweat-swamp that would become our bodies. Another set of interval runs leading up to a faster pace, and some push-up burpees and squat-jumps made for a tough work-out. I have to admit though that one set of burpees was enough for me and I modified it with some tricep dips and kettleball curls. Monday afternoon saw the first real break in the clouds and rain, and an hour and a half of exposure gave me just enough sun to get slightly burned, so we decided to take a break from the workouts on both Tuesday and Wednesday. Since we would be traveling again on Saturday and re-acclimating to "normal" life on this long Memorial Day weekend, we wanted to make sure we prioritized another two workouts on Thursday and Friday. Basically, more of the same - 3 mile interval run with some push-ups, jumping jacks, mountain climbers, squats and all-out pace runs. This one was a bit more enjoyable as we worked together as a team (one of us doing one exercise while the other person did another). When Friday came along I thought my vacation partner was kidding when he read me the workout plan Patrick had sent.... More running of course, but also three sets of 50 lunges and 100 squats. Holy Sh*t, are you kidding me? I got through the run okay, and the first 50 lunges, but after 20 squats my legs were toast and I had to space them out a bit in sets of 20-25 in order to get them all in. After that first set, it was nearly impossible to run again but we managed another short shuffle before a cool-down walk and our second set. I managed another 50 lunges, and broke my squats up into four sets of 25 while doing some push-ups, bicep curls and tricep dips in between. Not only did this help break up the pain of these torturous exercises, but also the monotony of it all. We decided to get in a few more interval runs on the way back to the resort, and I even managed my last 50 lunges (broken up into two sets of 25), but I'll be damned if I was going to attempts another 100 squats. Um... no thanks. Today, I can honestly say that my ass and legs are killing me. Today also just happened to be the day that we had a two hour, and then one hour flight back home, so being cooped up on a plane with little opportunity to stretch hasn't helped. I can also say that I feel really good about keeping up the workouts while on vacation. I felt that the lounging around we did most of the day afterwards didn't come with nearly as much guilt as it would have had I NOT worked out first thing in the morning. Also, I wasn't as hungry and didn't snack as much as I normally would have. I think the work out, as well as the heat both, had something to do with this. And lastly, I can see from the pics from my trip that I have a ways to go before I'm happier with my bikini body. Not that I want to be one of those women who is ashamed of her figure - I'm certainly not. But I can definitely stand to gain more confidence about it and hope that keeping these workouts up and trying to eat right will get me going in that direction. Which, if there is one vice that could keep a "healthier me" from happening, it's poor eating habits. Now that I'm back home, I guess I have that change to look forward to as well.

Slackin'

Yeah, okay - I'll admit it. I haven't ran at all since the Derby Mini. And even though I have a 5k this weekend, an obstacle course race in a month an a half, and another half marathon a week after that, I have been completely slacking on this training stuff. This is exactly why I continuously sign up for races though - to keep my momentum going. I guess since I was taking it seriously and really putting some time and effort into the ultimate goal (PR during the Derby mini), I've now gotten into a bit of a slump since then. But now... it's time to saddle up once again. Beyond the running however, I'm also going to the Orange Theory facility tomorrow to talk to the reps there about what they offer and how for how much($). I've been wanting to get more into a routine of working out, and with summer (see: hot and humid) coming up, running outside is going to be nearly unbearable unless I force myself out on an early Saturday or Sunday morning. I was determined NOT to join just a regular gym though because, let's face it, I've never been very disciplined when it comes to keeping myself accountable. Plus, working out alone can get rather boring. I did look into cross fit at one time, but it's somewhat intimidating and I'm not crazy about those types of workouts. With this Orange Theory Fitness the idea is to keep your heart-rate functioning "in the orange" which is apparently your optimum cardio and fat-burning fitness level. You alternate between the treadmill, the rowing machine, and what looks like free-weights and other muscle-building exercises for a full hour. The cost seems reasonable, and they actually charge you if you miss a scheduled session. Plus I like that you're in there with 23 other people all doing the same thing, so there is a social aspect as well. Looking forward to it.

Mind Over Matter. Sometimes...

The Kentucky Derby Mini (Half marathon) is what all of this training has been leading up to. So despite not having run for about a week (and a hot, slow 6-miler at that), I was still feeling decent about yesterday's 13.1 considering the spectacular race season I've had thus far, including substantial PR's in all of my races this year. My PR for this distance (2:22:25) was met a year and a half ago during the Big Hit Half Marathon, which is a very similar course to the KDF mini. With starting temps at 54 degrees and slightly breezy, I felt confident going in that I could pull off a new PR and set my sights on a goal finishing time of 2:15 or better. I decided to go with the same strategy for this race as I had done during the 10-miler, which was to run about a 10-minute pace and walk for one minute at each mile marker. The first 3-5 miles felt pretty good (10:08, 10:19, 10:13, 10:37, 10:07) and it was about this time that I started to wonder what mile markers we finally get into Churchill Downs. Since it had been a few years since I last ran this particular race, I couldn't quite remember if we ran through the track between 6-7, 7-8 or 8-9. I had also began doing my "math problems" it my head at this point. I've been doing this since I started racing in order to pass time, and I guess it's not anything hugely strategic, but more something that I do to help get me through. For instance, after 5 miles I'll tell myself "Okay, just a little less than half-way over." At 6.5 miles I tell myself "Okay, just have to do ONE MORE of what you just did." Anything after that and it's "Okay, less than half to go." I noticed at the 6 mile marker that I was running a little slower than I had for my 10k a month or so ago, but considering I still had 7 more miles to go I was okay with the slower time (10:22). At mile 7 (10:33) I started feeling a bit bloated with some slight GI issues. Turning the corner onto Central Avenue, the distance thus far told me that the horse track took place between miles 8 (10:16) and 9 (11:17). I'm actually surprised, looking back, that I completed mile 8 in as fast a time as I did considering the run through the tunnel to take us into the infield to run a loop consists of a pretty steep descent and ascent both in and out. During the descents my left knee started feeling it and I had to consciously slow way down. I also began feeling more of the GI issues at this point and considered a potty break. But because I was determined to finish with a new PR, and could feel myself getting tired, I thought I better not chance it. Mile 9, as you can see, WAS my slowest so far and I was definitely dragging at this point. My body was wearing out and I had to force myself to drink some water and took another GU despite my tummy feeling super blah. The temperature was also starting to heat up a bit. As I passed the 10-mile marker (11:18) I checked the Garmin to see that I was actually finishing up that first 10 one minute faster than I had completed the Papa John's 10-miler a month before. Again I began doing the math and figured that, even if I finished the last three miles at a 12:30 pace, I would still get a PR. My left knee tweaking and my body feeling the drain, I went along for the ride and incessantly checked the Garmin to make sure I wasn't falling below my goal pace. Mile 11 (11:45) was a bit of a blur, although I do recall telling myself "Just two more miles to go." At mile 12 (11:16) I was ready to just get this thing over with, and the crowd support gave me a little extra umph. Although I must admit, I was trying to determine how many more city block I had to go before the last turn towards the finish line, and when I realized that I forgot to include Floyd Street just prior to Preston, I said to myself "Fuck the PR." Of course, immediately after that I thought "Um....no. If you get to the finish line and miss that PR by just 30 seconds to a minute you are going to be so pissed at yourself." The way my butt was dragging, coupled with the fact that I had decided not to look down at my watch for the last mile so as not to evoke any anxiety in myself, made this possibility very real - and one that I didn't want to experience. Turning onto Preston and seeing the finish line up ahead, I finally did look down at the Garmin and saw that I had 3 minutes to beat my PR. Piece of cake. I continued down through the finishers chute, and even encouraged the crowd to cheer as I ran past them (They didn't. Bastards.) I finished that 13th mile in 10:35 and that last .1 (or .2 according to the Garmin) at a 9:12 pace, with an official finishing time of 2:20:38 - a 10:39 pace. Not bad, I think. Considering how well I did and how good I felt during all of the races this season, I am a bit surprised that I struggled a bit during the last 5k of this race. I think my training strategy from this point needs to be to do some 12 mile training runs just to get my body used to that last 3.1 miles, as well as to get my head in a better to place to know that I can do it. Although I do believe, even looking back, that those slow miles (9-12) were all that I could muster at that point - considering I had to conserve some energy for the end - finishing the 13th mile in the same pace that I finished the 4th mile tells me that I definitely did (and do) have it in me to push a little harder. My next half is the Bourbon Derby in June in Paris, KY. This should be interesting as I haven't done a summer-time half in a long time (if ever), and I worry a bit about the heat. Not concerned about any PR's with that one. I have a feeling that there will be some hills in there, and besides, I'm seriously considering doing 7 races in 7 weeks in the fall, including a 10k, the Bourbon Chase (15+ miles over a 20 hour period) and 5 half-marathons. This means my body will either be in prime shape for another PR, or will be giving out on me altogether. It will be interesting to find out that's for sure!

Tough Week

The last remaining updates I've had to do to the house in preparation for selling, coupled with 2 days of straight rain, as well as a topped-off week of having to take my dog in for emergency surgery to remove his right eye after another dog attacked him has REALLY hampered my training and I haven't ran since last Sunday. My body and mind are feeling it as I'm noticing my shoulders and neck tensing up - a sure sign that I am stressed out and I'm really thanking myself for having the forethought to schedule a massage a month ago for this coming Tuesday. I'm gonna need it. With all of this said however, I have planned a 6-miler tomorrow morning to maintain what I've gained thus far, as well as to release some of this tension I'm feeling. Gonna be a nice 65 degrees, so it should be a good run.

Hampered Training

After nine years I've finally decided to sell my place and move to another part of the city - closer to friends and work. So for the past two weeks I've spent most of my extra time either cleaning or de-cluttering my house to get it ready for sale. This of course means that I have had very little time or energy left after working full-time at the hospital, part-time in my practice, and taking care of the house to run much. However, even after another busy weekend filled with Mr. Clean and Glad Hefty Bags I was itching for a run this afternoon. It wasn't much - managed just under 3 miles - but I've found that sometimes, no matter how busy and tired I've been, my body just CRAVES a run. That, and hearing about a lot of my running friends finishing the Run The Bluegrass half-marathon yesterday just got me psyched up. The Derby Mini is in 3 short weeks, and with the race season I've had so far, I have no worries about being able to keep up with the mileage I'll be running and the pace I'm hoping to keep (10:15 average). My hope is that after this next week is over with (have some last-minute cleaning, touch-ups, and minor landscaping to do) and the house actually goes live on the market, I'll get back into a routine and keep up the 1-2 short runs per week plus the long run on the weekends leading up to race day. After that, I'll have to find another race or two to keep my summer running up leading up to the Bourbon Chase as well as the Sports Commission Half and Big Hit Half in the fall. My finishing time and splits for today's short run: 2.8 miles in 28:37 with a 10:14 average pace and 10:07, 10:11 and 10:27 splits.

Papa John's 10-miler

What a great day for a race. Sunny and 47 at the start, and feeling thankful by mile 2.5 that I went with the shorts and t-shirt this morning. I must admit, part of me lay in bed this morning when the alarm went off at 6:00 and thought, "Ugh. I really don't have it in me this morning." But since this is the third and final leg of the triple crown, and I will be accumulating yet another shirt for finishing all three, I pulled my lazy butt up and headed out. I sat in the car for a long while before heading to the start, and when I crossed the line I had a few more thoughts that this was not going to be one of my better races. Until mile 3 I just really wasn't feeling it, and thought that I may end up walking a lot of it. I've written before that the thought of running the entire race was kind of daunting, and while I had known going into it this morning that I wouldn't run the whole thing, I didn't really have a plan either - so I tried something new. Instead of taking my walk breaks and set-time intervals, I took one-minute walk breaks at each mile marker. This actually worked out quite well, and I think I ended up catching some time when the mile markers ended up being near, or during, a down-hill and I just took advantage of the descending pavement and kept right on running. I felt amazingly great throughout the park and was so proud of myself for running the hills. Historically, the thought of running hills is daunting to me, and my lack of confidence takes over and I end up walking them - at least the majority of them. But, since I had run the park during last weeks training run I knew what to expect when, and I think that helped. Coming out of the park I ran into a friend from my tri group, Terry, who actually started her tri career the same year I did. We`ve done a number of tris together and she's come such a long way - even completing an Ironman a few years ago. Seeing a friendly face put a little spring in my step as I continued to truck along. I was actually feeling so good, and because of a downhill, ended up skipping the 6-mile walk break. At around 7.5 miles I got a side stitch and ended up having to take an unexpected break. Normally I can run through side-stitches, but this one was especially uncomfortable - painful even, so I opted to walk a bit and do some deep breathing. Not long after I started picking up the pace again the stich returned so, again, another unscheduled walk break. After another running attempt however, it seemed to work itself out and I didn't walk again until I was near the crest of a major hill just past the 9 mile marker. I've run many races, and I've completed this particular race a number of times over the past 9 years, and I will always maintain that the last mile of this race always feels like the longest mile ever. I made my way into the football stadium (the race ends INSIDE Papa John's Cardinal Stadium and you actually get to run up one side of the field, across the end zone, then back up the other side for the finish) and remember feeling a bit of relief for my sore legs and feet from the cushiony astroturf. I had been trying to keep a 10-minute pace throughout the race, but the hills, along with that silly side-stitch slowed me down a bit, and I ended up finishing with an average of 10:17/min pace and an un-official 1:44:29 finish. Splits were: 10:08, 10:09, 10:13, 10:29(park)10:22(park), 10:19(park), 9:52(saw my tri buddy), 10:58(side stitch), 10:19, 10:17. This race ended up being a 6-minute PR for me on this course - which I am EXTREMELY happy with considering my lack of motivation this morning. With as well as I've done so far this year, I don't think it's too far fetched to expect another PR during the Derby Mini in four weeks. Now that I think about it..... I`m wondering if I should attempt another marathon this year since I`m in the zone. Hmmmmmmmm........