PT Diaries

I wasn’t looking to post a personal best but I did have every intention of running the Scotia Half Marathon on Sunday but…. didn’t. My intuition is so good, I just need to listen to it more carefully; I had an feeling my plans were going to fall apart and they did late Saturday night. I lay awake in bed at the crack of dawn on Sunday wishing I had made alternative plans and agreed to commute up to UBC with Hank. I was pissed off at myself; I wanted to run so I should have just done so and figured out the logistics afterwards.

Big congratulations to Hank, he ran the Scotia Half marathon in 1:32:18 Impressive especially if you knew how much (or little) time was actually dedicated to his training. Way to go!!!

After a pot of coffee while watching the soccer match between Argentina and Mexico I was still beating myself up so decided to lace up. I’ve come to the conclusion that I need to get angry more often… rage really seems to help my speed.

Over the past few months I’ve been cursed with really bad sleeping patterns  and I feel as if I exist on adrenaline; and every so often I crash losing total motivation to do anything at all. Yesterday at work I was worn out and wished for nothing more than ONE good night of sleep; so I decided to go to the Steve Nash Gym and exert myself to the point of exhaustion. I jumped on the treadmill and ran 5 km in 27 minutes and then went straight into an hour spin class. Although I worked my ass off, I must admit this was one of the worst instructor’s that I have ever had. In my personal opinion the spin teacher (personal trainer or aerobic instructor) should not be panting harder than me, especially if they are working less than me. How can I possibly be motivated and take the instructor seriously when I’m being told to push harder from someone who demonstrates no fitness or athletic ability? Am I wrong for thinking this way?

Either way I made it my ride and gave er’ my all! My legs were shaking and I was completely soaked. I was convinced that this 90 workout would absolutely do the trick and induce me into an eight hour coma. Wahhhhh!! Yet another sleepless night!!! I’m about to lose my mind!!! Does anyone have a good insomnia remedy? I’m ready to try anything!!

PT Girl xo

Surfaces

Where do you typically run; concrete, treadmill, trails, the running track? All these surfaces have pros and cons. Your best bet is to try and mix it up whenever you can.

Walk breaks

I personally dislike breaks and try to avoid them. But when I first started to run I took walk breaks a lot.  Professionals say walk breaks are key and should be taken before feeling gassed. This type of training is designed to increases your endurance and help avoid injuries. (Especially for newer runners)

Chat

Keep a comfortable pace while training. You should be able to maintain a light conversation or recite a poem (slightly winded). If you are signing along to Lady Gaga or Britney on your iPod you are not pushing hard enough but if you can barely get a word out, you’re definitely pushing too hard – slow down!!

Mileage

Running 101: only increase your mileage 10% every week.  Add an extra run day to your schedule or add extra minutes to your existing runs. Always listen to your body and if necessary only increase your mileage every second week.

Rest

Take a day off every week, recovery is very important. Get eight hours of sleep and make sure your diet includes plenty of carbs and protein to help recovery.

Mix it up

Trade in one of your runs for a spin class, do some laps in the pool or modify one of your runs to include some sprints, hills and speed work.

Shoes

Your running shoes should be worn outside and on the treadmill.   A good pair of sneakers should last you 300-500 miles.  Check the bottoms every 5-6 months and invest in a new pair when the bottoms are worn to avoid injuries.

Soft Landing

Your heels or mid foot should hit the ground first then transferring your weight into your toes; always landing softly without expending extra energy. If you tend to run on your toes for long periods of time, don’t be surprised if you encounter shin splints.

Aches & pains

When slight aches and pains start affecting your stride take a break until you heal. Running through it or ignoring the issues can cause serious problem which will inhibit you from running for an extended period of time. Trust me… when your knee locks up 15 km away from home you’ll wish you’d taken the time off to heal. I know I did! Read standard RICE.

We all have an injury story and we all have our bad habits. Recognizing our bad behaviors is the first step to correcting them. I never carry water or electrolytes and I rarely stretch. What’s your bad habit?

PT Girl xo

December was a busy month filled with travels and festivities.  In January I got back in the swing of things, working out with my Personal Trainer twice a week and running two to three times as well. I haven’t been to the Steve Nash Sports Facility in two months but yesterday morning I packed my bag and committed to going to my favorite spin class. The class doesn’t start until 5:30 p.m. but I knew if I wasn’t there by 5:20 p.m.  I risked the chance of not getting a bike. I rushed out of work, battled the traffic across town and arrived at the gym at 5:10 p.m. A lineup of 25 people has already formed in front of the class room.  “Jeez this class is getting popular! I didn’t leave work early for nothing; I better get a freaking bike!!” I groaned as I darted to the changing room, stripped off my clothes and changed into my workout gear as fast as humanly possible. With my laces still untied I grabbed a face towel and dashed to the end of the lineup.  I stood there tapping my right foot nervously. The lady in front of me turned and asked “How many bikes in the room?” “I’m not sure, maybe 30.” I responded. She glanced at the line and shrugged.

The door to the spinning room opened at 5:15 p.m. sharp and the people from the earlier class came out and the line slowly marched in. When I got near the door I noticed there were few bikes still available and jumped on the first vacant one I walked by.

Tim walked in and headed to the instructor bike at the front of the class. I noticed he bleached his hair since I last saw him.  “It suits him” I thought to myself as I started warming up to Lady Gaga on my iPod.  Twelve minutes before the start of class and all the bikes were occupied with eager cyclists.  A few stragglers came waltzing in and stood at the front door with a stunned look on their faces, scanning the room. “Sorry we’re full.” Tim said with a smile.

“Ok class, lets get’s started….” Tim said enthusiastically. I took off my ipod and braced myself.  Tim’s spin class is broken into three equally painful sections.  His music selection is high energy and carefully synchronized to his prearranged workouts. While a class setting can be impersonal compared to a one on one personal training session, Tim has a unique way of connecting with the group and pushing us beyond our limits. Personally I’m not big on inspiration talk but he delivers his motivational lines without the cheese factor. “What brought you here today? Think about your goal. Are you trying to lose weight?  Going on vacation?  Training for a specific event? See your goal, reach for your goal. It’s at the top of this hill.”

Half way through the second section of the class I was drenched in sweat and a puddle had started to form under my bike; I’m working much harder than I did in the past but I was barely winded.  “Yeah yeah yeah” Tim shouted out.  I gave even more effort; if Tim said to give a half a turn on the dial I would give it a full turn and still managed to find the strength to spin faster and faster.  The calisthenics and weight training I’ve been doing at deWolf Training is definitely paying off. I was feeling like a real athlete when out of nowhere I got the worse cramps. I check the clock to my right and saw there’s only 10 minutes left. “Are you on your edge? Are you giving 100%?  It doesn’t matter to me, only you will know. But you came all the way why not give it your all?” Tim asks. I took a big gulp from my water bottle and told myself “Ignore the pain and finish strong!!” By the end of the class my body was definitely fatigued but I felt great! “My glutes will hurt tomorrow.  Let’s hope my deWolf doesn’t have squats on the menu.”

If you’re looking for a hard core cardio workout that is different every time I highly recommend Tim’s Wednesday 60 minutes 5:30 p.m. Spin Class at the Steve Nash Sports Facility. He has a great energy and teaches a unique and intense spin class. Oh yeah… and if you still have oomph after he’s spun you out, feel free to join him right after for a killer 30 minutes abdominal workout.

PS – Don’t forget to arrive early.

PT Girl xo