Weekly Training Update: 6/17-6/23

Tough.

It's the only way to describe last week. Well, that or stupid. Or both. Yeah, it was both.

On an ordinary week, I'm running five times (4 days, which includes a double) and teaching four classes. It's nine workouts, for my fellow math challenged journalists, that add up to six or seven hours of exercise. I'm not sure because I don't really track that stuff. Anyway, suffice to say it's a lot. Last week, though, I was (still am) putting together a workout story that had me sampling two more classes. If you've lost yourself in this word problem, that's 11 workouts and 8 or 9 hours.

And, the clincher, I needed to push back my rest day till Sunday - not only because of scheduling but because Miles and I were headed to Cincinnati this past weekend. Running there requires Mark to either a) help with BOB duties because the hills are crazy; or b) watch Miles since my grandma isn't up for it.

Most people would probably just scale back on the running, figuring that two of the classes were straight cardio and could sub for the miles just one week. Other people might just go light on weights to help ease strain on the muscles.

And there's me. While I did finally concede that I wasn't going to get in a long run, I still ran my double day, my intervals and hit 20 miles for the week. It was not smart. And I'm going to learn. I promise.

I will say that it was worth moving the rest day and not trying to force a hilly run to get in that extra hour of time with my grandma. Miles was all about Grammy this trip and had a complete blast terrorizing her 800-square-foot home. I completely failed at snapping photos to provide evidence but can share this - a video of a Miles perplexed and amazed by a real telephone.

The week:

Monday: 5 miles
Tuesday : Piloxing (taught) + BODYPUMP (taught)
Wednesday: 4.16 miles + Water aerobics
Thursday: 4.15 miles, intervals + 3.14 miles + Rip (taught)
Friday: BarreAmped
Saturday: 4.75 miles + BODYPUMP (taught)
Sunday: Rest

Weekly Training Update: 6/10-6/16

I wish I could tell you about my training last week. I do. Really. As I look back on the week, though, I can't remember much.

I know I ran - thanks to the MOTOACTV. I know I taught my classes - thanks to my paycheck. And I know I hydrated, thanks to the nearly empty Cherry Limeade and Watermelon nuun tubes. It will be a sad day when those were gone.

To give you a highlight, a stellar story or something quippy, I'm not sure I can. I can tell you that I did a speed workout on Friday that I gleaned from Runner's World. It's a 1-2-3 ladder that you can customize to your needs. It was hard. I wanted to not do it. But I did.

And that's that.

The week:

Monday: 4 miles
Tuesday : Piloxing (taught) + BODYPUMP (taught)
Wednesday: Rest
Thursday: 5.25 miles + Rip (taught)
Friday: 4.17 miles (intervals) + 3.05 miles
Saturday: BODYPUMP (taught)
Sunday: 7.09 miles

Weekly Training Update: 6/3-6/9

If three was one theme that drove my workouts last week, it was, "Be smart."

My four-day stomach bug (tired of this, yet?) derailed my running for two weeks, and I logged less than 20 miles over the course of each. Feeling back to normal, my legs were ready to pound the pavement but I knew jumping into a 25-mile week could sideline me as well. I spent a lot of the week counting miles and creating complicated word problems. "If I run 5 miles on National Running Day and I ran 3 miles on Tuesday, how many carbs do I need to eat what's the longest my LSD run can be?" (The answer: 6 miles.)

Of course, in true Kim fashion, I did flub a bit by incorporating a Spartan WOD that left me running four days in a row - definitely not in line with "be smart." The whole workout, though, went against all intelligence: 1/2 mile run, 30 burpees, 1/2 mile run, 30 jumping lunges, 1/2 mile run, 30 squats, 1/2 mile run, 30 push-ups. See? Crazy.

I will say that I did luck out with a drop in humidity, and running in the early morning was crisp and refreshing.

The week:

Monday: Rest
Tuesday : 3.15 miles + Piloxing (taught) + BODYPUMP (taught)
Wednesday: 5 miles
Thursday: Spartan WOD
Friday: 3.25 miles + 3.1 miles
Saturday: BODYPUMP (taught)
Sunday: 6.2 miles

Weekly Training Update: 5/27-6/2

The week, in training:

Monday: Rest (sick)
Tuesday: Piloxing (taught) +  BODYPUMP (taught)
Wednesday: 3.5-mile run (still sick)
Thursday: Trampoline fitness class
Friday: 4 miles + 30-minute YMCA audition
Saturday: BODYPUMP (taught)
Sunday: 7.15 miles (a.m.) + 3 miles (p.m.)

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Crouching in the woods along an unmentionable section of trail, I struggled to find a sliver of myself. I was on day four of some sort of stomach ailment/intestinal issue - my co-worker deemed it norovirus - and I struggled with cramping, bloating, other things and ridiculous fatigue. I was hoping to find some semblance of normalcy on that 3.5-mile run but all I found was a lack of stamina, frustration and a well-hidden spot over a guard rail and behind some trees.

I was fairly certain, in those miles, that I was going to be sick forever ... or need to take a pregnancy test.

By some higher power, though, I woke up Thursday morning full of spunk and ready to take on the day - and a trampoline fitness class for work. I don't want to say too much here since I don't know how my piece will develop but it was the most fun I've had in a long time. The class, which was more than just jumping around, incorporating intervals, resistance work and core training. The class was full of young people - think early 20s - who came with friends, and it created a far different dynamic than the group fitness classes I teach. And it didn't hurt that the instructor was not bad to look at. The class was exactly what I needed - a fun experience without expectations (and nausea).

And I think the illness-force rest was just as important. My legs felt fresh on Friday and even fresher on Sunday when I hit some crazy paces for both runs. More importantly, my mind was ready and excited to run.

Sleek, sexy and powerful

Let's talk about the things that are sore. My trapezius (upper, middle and lower). My lattisimus dorsi. My triceps. And, very locally, my gluteus maximus.

I'd like to say that I made significant gains in the amount of weight I am lifting in BODYPUMP or I finally made it to a box to try CrossFit. Rather, the source of my pain is two half-pound gloves.

And one pretty amazing day.

On Sunday, I took another step toward Make Shit Happen 2013 and attended Piloxing instructor training at a local YMCA.

Piloxing is new-ish to the group fitness scene - the company has only been certifying instructors for about two years - and there are about 3,000 instructors (as compared with 90,000 Les Mills instructors). Created by Viveca Jensen, the format combines is an interval class that combines the cardio benefits of boxing with the resistance benefits of Pilates - with a little dance thrown in to keep it fun.

I took my first class a year ago and instantly fell in love. It was a fun workout that had me dripping in sweat and my muscles burning. It was also low impact - a welcome change from running. I've dropped in here and there, as my schedule and training allowed, but admittedly fell off the Piloxing bandwagon when my workout buddy got hurt.

A few weeks ago, though, I had a run-free morning and decided to revisit the studio. The class was just as fun as I remembered, and I recall thinking during the jabs and plies that if there was an upcoming training session, I might have to think about getting certified. And, if by serendipity, I was chatting with the instructor (who is also a Piloxing master trainer) and she told me about this weekend's class.

The training is one day - an entire day - and includes a master class, discussions about the training principles of Piloxing, choreography review and form drills (for lack of a better phrase). I was initially worried about the choreography - I'm never going to be putting together Zumba dance numbers - but my fears were quickly put to rest when I learned that there is a set structure to the class and a set sequence of moves.

While it was a bit intense, it was such a powerful and empowering experience - much different than my BODYPUMP training. I spent the entire day soaking things in with an enormous smile on my face, feeling so lucky to not only be surrounded by an amazing group of women but to have come so far in my group fitness journey in just a year. 

I'm hoping with my certification (there's no test or extensive video process like BODYPUMP) that we'll be able to add it at the gym - I have a feeling my Tuesday night BODYPUMP ladies will love feeling sleek, sexy and powerful.

And, you never know where those feelings might take you ...

Fit to be tried: Group dynamic

With the new year - and its resolutions - rapidly approaching, I'm highlighting some of my favorite fit things of 2012. 

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So we keep living, cause the feel's right/ And it's so nice, and I'd do it all again/ This time, it's forever/ It gets better, and I / I, I like how it feels

I was half-way through the chest track (release 82) as I subbed the Thursday night BODYPUMP class when I realized something. Something sort of strange.

And it wasn't the odd angle of that photo or my incessant desire to show off my new Old Navy outfit. But, while we're here, isn't it cute?

Nope. The realization was that my journey with BODYPUMP is almost a year-old. A year! It seems like forever and yet no time at all. Either way, it's hard to believe that I went from new participant to instructor in that time, and my passion for the class only continues to grow. I love how it's made me fitter, stronger and more confident while forcing me to do things (read: lunges) that I wouldn't do on my own.

As a non-gym member, I don't have the opportunity to take many classes and thus my experience limited. However, my friend and I made a commitment at the beginning of 2012 to explore new fitness experiences - including BODYPUMP - and I stumbled across some real gems.

Piloxing. A mix of boxing, Pilates and dance, Piloxing has a choreographed element that is familiar while challenging the body, cardiovascular- and strength-wise. I loved that I could take the class barefoot, and the mix of cardio tracks versus balance/strength work.

Real Ryder. I just took a class last week (here, if you are in NE Indiana), and I'm already plotting when I can go back. Many of us have taken indoor cycling classes but where Real Ryder classes differ is in the bikes. The bikes move side to side, allowing for participants to burn more than 20 percent more calories per session than Spin. I was surprised at how much harder the class was - I had to really figure out how to turn the bike and engage my core. By the end, I was wiping up my sweat (and butt) off the floor.

Zumba. OK, I realize that I was the last person on the planet to try Zumba. It just didn't seem like a class for me. I lack rhythm, dance skills and coordination, and I had a preconceived notion that it was for people who were, umm, less hard core. However, with the right instructor, attitude and effort, Zumba is no joke. It's also low-impact, making it a great way to cross train during peak season.

This year, I also tried other kickboxing workouts - cardio and Turbo Kick - as well as Group Power (similar to BP). All in all, not a bad year.

Did you try any new-to-you classes this year? What's your favorite group exercise class?

Marathon Monday: Week 5

I am training for the Columbus Marathon and following the "Train Like A Mother" finish it plan. These posts document my training.

This week, in running:

Monday: 6.65 miles, easy (in Central Park!)
Wednesday: 3 miles, easy
Thursday: 5.07 miles, tempo
Sunday: 12.1 miles, long (was supposed to be 13 but stomach made it difficult)

I only ran four times this week. Only four.

I never thought I would be someone to type a sentence like that. I felt like four times a week running was my sweet spot, and I didn't dare do more for fear of injuring myself. However, the "Train Like a Mother" plan alternates between four days a week and five days a week running. And I try to do what the plan says.

Emphasis on try.

While I've failed to nail workouts, a combo of fueling, heat and hydration issues, I've felt no stress with the five-day weeks. The extra day of running is usually a lighter day, an easy 3 miler per se, and I find the short, no expectation runs to be good for the soul. I've actually began to so look forward to those runs that I actually felt myself kind of lost this past week when I didn't have a run to fill in a canceled BODYPUMP class (local festival/parade closed the gym).

I ran through all of my options - do nothing, do Pump in the basement, do something else in the basement - when I remembered I still had a punch card for Piloxing and there's a Friday morning class that I can sort of work into my schedule.

To say I was excited about the prospect would be to put it mildly. I was going to get to wake up, eat a full breakfast, relax and then work out with one of my favorite instructors. While she kicked my butt, I would also get to take some mental notes on ways I could improve my classes.

Just one thing - there was a sub. A sub in the form of Abel, who had previously kicked my butt two ways from Sunday with his crazy cardio-intensive kickboxing class.

And did I mention that I was the only one who showed up?

It could have been a bit awkward to say the least but I decided to embrace the opportunity to have a one-on-one class. Abel is all about cardio conditioning, and we lapped the room, did footwork and burpees to spike the heart rate. We also did squat-like dips as we punched and elbowed potential attackers.

The session finished up with abs. Abel guided me through three exercises that I can do at home. He said to focus on doing 10 or so reps and building up from there. I've actually been looking for ways (in addition to BODYPUMP) to strengthen my core, and I am excited to have something in my arsenal that I can do in 10 minutes while I watch TV.

Not so exciting? The sweat stain I left on the gym floor after completing said exercises.

The first time I took a class from Abel, it would be safe to say that I didn't embrace it. It was hard and much different than what I was anticipating. This time, though, I could only think about how such conditioning could make me a better runner - especially some of the footwork that focused on light, quick steps. In a perfect world, I might even do the class once a week.

Well, the weeks with only four runs.

Moves like Jagger

Mistake No. 1: I didn't pay enough attention in gym class.

Mistake No. 2: I didn't wear any socks.

Mistake No. 3: I assumed that showing up for a Piloxing class meant that I would be taking a Piloxing class.

Piloxing is a high energy class that fuses boxing, Pilates and dance moves "into a fat torching, muscle sculpting, core-centric interval workout, guaranteed to whip you into shape, using a class format that's both fun and challenging."

The class would be my third time attending; the first I did "on assignment" for work and the second last week with L. We both loved it so much - the energy, the workout and the fantastic instructor - that we couldn't wait to take it again.

When we showed up last night, though, we discovered that we were, in fact, going to have to wait to take it again. The normal instructor, Jill, was not there and Abel was going to sub. As Piloxing is similar to Body Pump and Zumba in that the instructor needs to be certified from the national group to teach, we were going to be taking a cardio kickboxing class.

Emphasis on cardio.

We started out with laps around the studio. Fine. Just fine. Well, except that I was barefoot. Piloxing is done barefoot to promote leg strength and I wore an old pair sneakers - no socks - for the sole purpose of driving/walking into the building. I had no intention of wearing them to work out when I put them on and had no choice but to ignore the advice that I'd want shoes for this workout.

From the laps we went to agility work and upper body strength using a ladder.

Let me tell you, round after round of push-ups, moving my arm in and out of those boxes, was no joke.

Sort of like the rest of the workout.

We did high intensity kickboxing moves, more jogging, footwork, jumping jacks and more agility training. We did more kickboxing, abs, more push-ups.

I attend classes like this for a good workout and that's exactly what I got (in addition to a blister). However, I can't help but laugh at the experience. From the woman who made me look like I had good rhythm to the confused looks on the women's faces to the music ... it was like we showed up for a Justin Beiber concert only to realize it was The Rolling Stones (except a little less cool of a band).

I bought a 5 class pass ($15 - average cost per class, $3!) so I know I'll be back. I just hope it's Justin Beiber and not Mick Jagger.

P.S. Don't forget to vote for me for Team REFUEL. You can vote every day though I promise not to bug you in every post :)