I must admit, the last month and a half of my workouts have not been terribly exciting. I am back on the treadmill, and due to the most recent weather shift in NYC, I'm also back in the park! (I give much credit to my running buddy Lauren for getting me out there!)
I have been experimenting with a few interval workouts on the treadmill. I was looking for something with high intensity that would get my heartrate up but not scare me away from running again. The first model I used was the "5, 4, 3, 2, 1" workout. This is a 30 minute interval run where you begin at a moderate speed for 5 minutes and increase the speed by .5mph for 4 minutes, increase by .5 for 3 minutes, etc. For example:
6MPH 5 min
6.5MPH 4 min
7MPH 3 min
7.5 MPH 2 min
8 MPH 1 min
REPEAT
This was a great way to ease my body back into high speeds again. And it DID make me go faster. On days that I wouldn't have much time on the treadmill, I would turn it into a 4, 3, 2, 1 workout. Eventually, I would forgo the 5 altogether and do 3 sets of 4, 3, 2, 1. I was also able to increase the inital speeds and inclines once I became more comfortable.
Unfortunately, I had done just that. Become TOO comfortable with these workouts. Coach Ramon used to tell us that "pain is weakness leaving the body." You need to feel that pain in your training in order to see results. So I went searching for another workout.
I found a workout on the Crossfit website last week that I decided to experiment with.
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
I was a little skeptical about having such long periods of rest (90 seconds). Isn't resting for the weak? I don't need a break that often! And it's true, I didn't need breaks that long. BUT the 90 seconds of of rest (My rest was a 3.0 MPH pace) every .25 miles allowed my heart rate to slow down enough so my next interval really packed a punch. Extreme changes in heartrate and intensity will warrent the most extreme results, which is why someone doing fast intervals will usually be in better shape than a strictly endurance athlete.
Also, the rest periods allowed me to get to some pretty fast speeds: 10 MPH and faster!
I think these new interval workouts really impacted the success of my race on Sunday. THis Sunday morning, March 7th, I ran the Coogans 5K. This is one of my favorite races, A) because it is only a 5K (a short distance to race) and B) because the race takes place mere steps outside my apartment. Despite all that, I would have been very ready to forgo the race had it not been for my friend, Lauren, who's race number I'd promised to pick up. I had spent the previous night dancing, drinking, AND carb-loading with a slice of pizza at 4AM. By race time, I was running on 2 1/2 hours of sleep with vodka running through my veins.
All these factors led to one of the most successful and enjoyable races of my running career. I don't know if it was because there was zero pressure for me to succeed, or if I had discovered the magic race combination of Vodka + pizza - sleep; but regardless, I am not going to overthink it. For the first time in about a year, I had a truly great run that will hopefully boost my confidence for future runs.
Also, I REALLY enjoyed racing to my "In the Heights" soundtrack. Very appropriate for the neighborhood :)
In other news...
Believe it or not, it is almost time for fall marathon season! I went to a team in training meeting on MOnday night, and now am full force into Team in Training marathon mode. I am very excited to start training again (for the NYC marathon!) in May.
I hope you all enjoy the rest of the beautiful weather!
Showing posts with label crossfit. Show all posts
Showing posts with label crossfit. Show all posts
Friday, March 12, 2010
Wednesday, January 27, 2010
Crossfit NYC
Happy New Year!
The beginning of each year (decade in this case!) always brings many hopeful resolutions, and therefore, an increased number of gym-goers. I don't think I have ever kept a new years resolution- the motivation of "it's a new year" is simply not enough for me to change my set habits and mindsets. Generally, I do not like to do things on my own. I am lazy. When I wanted to get in shape, I got a personal trainer. When I impulsively decided to run a marathon, I joined the group "Team in Training." Now that I have neither, I have joined a new group to get me to the next fitness level: Crossfit.
I have reviewed Crossfit on this blog before (a free beginners class to let you know what the workout is all about). It is known about being the most intense and efficient workout you can do. I have recently completed the "elements workout" (a series of 6 small classes spread out over 3 weeks), which taught me how to safely and efficiently do the crossfit workouts correctly. Crossfit has a different "workout of the day" (WOD) each day which is meant to be a total body challenge for everyone and anyone- no matter how "fit" you are. The creators of crossfit wanted a functional and intense workout to lead to the most efficient results possible. With successful completion of the elements workout, I received 2 weeks of unlimited "WODs" (which are small classes supervised by qualified crossfit trainers). I am embarrassed to admit that I have not taken full advantage of those unlimited two weeks. Because this is the fastest way to get in shape, it is inevitable that the people who work out here are VERY in shape. It is intimdating. and HARD. It is really hard to make yourself workout somewhere when it is a) out of your way b) really painful and c) you're the worst one there! Fortunately, all the trainers and members create a very close knit and supportive group I feel like I could become a part of. I just need to force myself to step past my boundaries and do something really good for my body. I will definitely renew my contract when my 2 weeks are over and go more often!
The trainers at crossfit also encourage the "paleo diet." The concept is to eat like the cavemen ate- before the agricultural revolution. So no grains, no legumes, no dairy, no sweets. Lots of lean meat and veggies. The maximum amount of nutrients for the least amount of calories.
According to Crossfit, this is Fitness in 100 Words 2.0
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Sprint and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Sprint, jump and compete hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Lift heavy weights often. Keep workouts short and intense. Regularly learn and dominate a sport.
Again, sorry for the infrequent posting! I will be more attentive, I promise :-)
The beginning of each year (decade in this case!) always brings many hopeful resolutions, and therefore, an increased number of gym-goers. I don't think I have ever kept a new years resolution- the motivation of "it's a new year" is simply not enough for me to change my set habits and mindsets. Generally, I do not like to do things on my own. I am lazy. When I wanted to get in shape, I got a personal trainer. When I impulsively decided to run a marathon, I joined the group "Team in Training." Now that I have neither, I have joined a new group to get me to the next fitness level: Crossfit.
I have reviewed Crossfit on this blog before (a free beginners class to let you know what the workout is all about). It is known about being the most intense and efficient workout you can do. I have recently completed the "elements workout" (a series of 6 small classes spread out over 3 weeks), which taught me how to safely and efficiently do the crossfit workouts correctly. Crossfit has a different "workout of the day" (WOD) each day which is meant to be a total body challenge for everyone and anyone- no matter how "fit" you are. The creators of crossfit wanted a functional and intense workout to lead to the most efficient results possible. With successful completion of the elements workout, I received 2 weeks of unlimited "WODs" (which are small classes supervised by qualified crossfit trainers). I am embarrassed to admit that I have not taken full advantage of those unlimited two weeks. Because this is the fastest way to get in shape, it is inevitable that the people who work out here are VERY in shape. It is intimdating. and HARD. It is really hard to make yourself workout somewhere when it is a) out of your way b) really painful and c) you're the worst one there! Fortunately, all the trainers and members create a very close knit and supportive group I feel like I could become a part of. I just need to force myself to step past my boundaries and do something really good for my body. I will definitely renew my contract when my 2 weeks are over and go more often!
The trainers at crossfit also encourage the "paleo diet." The concept is to eat like the cavemen ate- before the agricultural revolution. So no grains, no legumes, no dairy, no sweets. Lots of lean meat and veggies. The maximum amount of nutrients for the least amount of calories.
According to Crossfit, this is Fitness in 100 Words 2.0
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Sprint and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Sprint, jump and compete hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Lift heavy weights often. Keep workouts short and intense. Regularly learn and dominate a sport.
Again, sorry for the infrequent posting! I will be more attentive, I promise :-)
Wednesday, November 25, 2009
new workouts!
Once again, I apologize for the long hiatus!
This past month I have been trying to get back into a workout routine. I have been dealing with laziness and lack of money, which is a bad combination when I need a lot of motivation to workout and push myself! At times like these I miss having a trainer.
At the beginning of the month, I took advantage of an introductory week of yoga at Bikram Yoga Union Square. I always enjoy doing these intro week specials (I have also completed them with Bikram Yoga NYC and Bikram Yoga Harlem) because you can do yoga as much as you want for only $20! What a deal!
Bikram Yoga Union Square had a completely different vibe than the other studios. I referred to it as "Bikram Yoga Bootcamp." It was realllly hardcore. I felt like it was much more of a workout than other classes I've taken. It was also kind of scary. The instructors clapped loudly when they wanted us to change postures! and they kept us in the postures wayyy longer than I was used to. The heating system was also different than the other Bikrams I've done, so it took me a few days to get used to the heat. In other words, I was on the floor a lot. I am really glad I did this intro week (especially because I got to explore Union Square), but I will probably not go back fora while. It is pretty expensive compared to what I'm used to, and is slightly more pretentious than other yoga studios I've been to. But I did enjoy getting my butt kicked!
Another workout I tried this month was "Crossfit NYC." I was traveling to Kentucky the week after the marathon (to visit my friend and former roommate Kate and her wonderful family), and this guy I was sitting next to on the plane highly recommended it. I decided to check it out, and signed up for a free beginner workout. This studio is located on 26th and Broadway, and the first thing I noticed when I entered was how empty it seemed! It was not full of machines like most gyms I am used to, but an interesting assortment of weights and block type things. The 2nd thing I noticed was the girl working at the front desk- my friend Sara, who played horn with me in brass quintet last year and graduated from MSM in the spring! She was formally a trainer at Crunch gym on the upper west side and recently converted to the Crossfit studio. What a pleasant surprise!
My beginner class consisted of two 20-something year old sisters without much workout experience, this other guy (who looked like he worked out) and myself. This "workout" was more of an introduction to what Crossfit is, but our trainer promised us that even with just the two 4-minute workouts we were going to do, we would be in agony the next day. Bring it on.
The first workout we did involved squatting down to a medicine ball (so you couldn't cheat; you had to squat down alll the way). We had to squat as many times as possible in 20 seconds (ouch) then had a 10 second recovery time. We repeated this eight times so it added up to four minutes. Our "score" was whatever the lowest number of squats in any of the given sets was. (For example, I started out with 16 squats in the first 20 seconds. By the 8th set, I was down to 12. My score was 12). We needed a LOT of recovery time after this one. Especially the guy in the group...his score was 19! And he was feeling it.
The second workout was similar to the first workout, except it involved push-ups instead of squats. I am pretty out of shape, especially in my upper body, so I did the girly knee push-ups. I ended up with a score of 8 (which was pretty happy with. These got very difficult very quickly).
My body hurt more the next day than it did the day after the marathon. It was awesome. I LOVE feeling sore because that means my body is changing. Unfortunately, I can't afford to do this quite yet, but as soon as I can afford a package, I am in. I want to be buff and in shape. I bet this will help with the running too!
In running news- I have gotten back on the treadmill. I haven't really gotten past two miles yet...but it feels good to push myself and really sweat like my old treadmill days. Soon I'll be back up to my 5K treadmill workout (which is really made me lose weight a few years ago).
Happy Thanksgiving!
This past month I have been trying to get back into a workout routine. I have been dealing with laziness and lack of money, which is a bad combination when I need a lot of motivation to workout and push myself! At times like these I miss having a trainer.
At the beginning of the month, I took advantage of an introductory week of yoga at Bikram Yoga Union Square. I always enjoy doing these intro week specials (I have also completed them with Bikram Yoga NYC and Bikram Yoga Harlem) because you can do yoga as much as you want for only $20! What a deal!
Bikram Yoga Union Square had a completely different vibe than the other studios. I referred to it as "Bikram Yoga Bootcamp." It was realllly hardcore. I felt like it was much more of a workout than other classes I've taken. It was also kind of scary. The instructors clapped loudly when they wanted us to change postures! and they kept us in the postures wayyy longer than I was used to. The heating system was also different than the other Bikrams I've done, so it took me a few days to get used to the heat. In other words, I was on the floor a lot. I am really glad I did this intro week (especially because I got to explore Union Square), but I will probably not go back fora while. It is pretty expensive compared to what I'm used to, and is slightly more pretentious than other yoga studios I've been to. But I did enjoy getting my butt kicked!
Another workout I tried this month was "Crossfit NYC." I was traveling to Kentucky the week after the marathon (to visit my friend and former roommate Kate and her wonderful family), and this guy I was sitting next to on the plane highly recommended it. I decided to check it out, and signed up for a free beginner workout. This studio is located on 26th and Broadway, and the first thing I noticed when I entered was how empty it seemed! It was not full of machines like most gyms I am used to, but an interesting assortment of weights and block type things. The 2nd thing I noticed was the girl working at the front desk- my friend Sara, who played horn with me in brass quintet last year and graduated from MSM in the spring! She was formally a trainer at Crunch gym on the upper west side and recently converted to the Crossfit studio. What a pleasant surprise!
My beginner class consisted of two 20-something year old sisters without much workout experience, this other guy (who looked like he worked out) and myself. This "workout" was more of an introduction to what Crossfit is, but our trainer promised us that even with just the two 4-minute workouts we were going to do, we would be in agony the next day. Bring it on.
The first workout we did involved squatting down to a medicine ball (so you couldn't cheat; you had to squat down alll the way). We had to squat as many times as possible in 20 seconds (ouch) then had a 10 second recovery time. We repeated this eight times so it added up to four minutes. Our "score" was whatever the lowest number of squats in any of the given sets was. (For example, I started out with 16 squats in the first 20 seconds. By the 8th set, I was down to 12. My score was 12). We needed a LOT of recovery time after this one. Especially the guy in the group...his score was 19! And he was feeling it.
The second workout was similar to the first workout, except it involved push-ups instead of squats. I am pretty out of shape, especially in my upper body, so I did the girly knee push-ups. I ended up with a score of 8 (which was pretty happy with. These got very difficult very quickly).
My body hurt more the next day than it did the day after the marathon. It was awesome. I LOVE feeling sore because that means my body is changing. Unfortunately, I can't afford to do this quite yet, but as soon as I can afford a package, I am in. I want to be buff and in shape. I bet this will help with the running too!
In running news- I have gotten back on the treadmill. I haven't really gotten past two miles yet...but it feels good to push myself and really sweat like my old treadmill days. Soon I'll be back up to my 5K treadmill workout (which is really made me lose weight a few years ago).
Happy Thanksgiving!
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