Cross Training and Strength Conditioning ... From Hell

Monday Night with Arnolda

I took my first aerobic type class I have ever taken in my adult life. If I hadn't fulfilled all prerequisites to be a full fledged woman, then it can be assured that I am now.

I've always looked down at aerobics (and all derivatives thereof) as inferior and "girly" exercise. In my mind, it's for people who just don't want to or can't run, but they want the same caloric burn. Basically ... non-athletes who are complete punks and wimps that can't man-up to real exercise like running.

Well, it may be true that aerobics is an option if you don't want to or can't run, but there is nothing wimpy about it. This particular aerobics session focused on high impact cardio boxing type movements. It required a lot of coordination and a full range of motion for all major muscle groups.

My heart rate was up at 91% of the max for about 30 minutes out of the full one hour class. I have NEVER moved my body the way I did on Monday, and I'm sure new neuropathways involving muscle control are still being formed.

Tuesday Night with Goddess turned Fiend

Last night, one of my girls (Muse be her name) discovered that the devil, in fact, wears Lycra.

After an intense spin class (heart rate hit 208 beats per minute ... I thought my monitor was picking up a microwave or maybe a cop car signal ... but I later realized that it probably happened during one of the four sets of sprints), we went to an even harder strength class that Goddess was subbing.

I think we did five or six different types of squats at various counts for 35 minutes ... easily. This was broken up with upper body stuff, including lats for the benefit of summer halter tops. The thing is, I already BURNED all of my halter tops after the last strength class she subbed, so I thought that I might be exempt. Well, not really. The phrase "punk out" was used, which indicates that there are no exemptions available.

My right leg felt as though it was going to fall off. A couple of us were on the verge of tears, but I ended up laughing because it was just a ridiculously hard time. We got through it, and I'm loving my stretchy dress pants today. The legs are incredibly swollen.

Somewhat Insane

I did it again. I intended on an easy run on the treadmill for about an hour before the strength class, and I ended up running on the machine for 80 minutes and I covered about 8 miles. Obviously, the pace was at 10 minutes per mile. It was easy on the legs, but I was having a hard time keeping my heart rate down. I'm a bit embarrassed to report that my heart rate was up at 85% my max after the first half hour, and it was a fight to keep it there during the last twenty minutes. Had a I gone a bit slower, my legs really wouldn't be running as they would be doing a bouncy jog, so I felt that I had to deal with the elevated heart rate.

In time, the heart rate will go down at that speed ... I hope. If it doesn't ... I don't know how I will ever show up in Boston.

So I went to the strength class thoroughly soaked with sweat, and trying to shake off some of the tension in my legs. The instructor ... let's just call her Arnolda the Nazi ... tells us that we will only be doing 21 reps and not going for time, so it might be a good idea to go up in weights since there's only a need for two sets - one light and one heavy.

I thought to myself ... score! It's going to be a doable class, and I can definitely go up from my 8 lbs dumbbells to 10 since for only doing reps.

Bad, bad idea.

We ended up doing 3 sets of 21 reps of each exercise ... meaning we did one set of 63 reps for each exercise. Within five minutes, I almost cried and ran out of the studio whaling if it weren't for a little voice in my head that just repeatedly said, "Don't be a punk." At the end of the class, Arnolda the Nazi told me that my body is probably in shock, and I should rest up after eating 3 grams of protein for dinner.

I burned a total of 1,211 calories yesterday. I don't think I ate 1,211 calories yesterday.

I think my body is in such deep shock, that it doesn't even realize that it's in shock even at this very moment.

Mild Plans Turned Severe

Due to Sunday's less-than-kick-!ss strength class (it wasn't bad, it just wasn't anywhere near brutal), I wanted to make up for it with some follow up conditioning. My game plan was go easy on the treadmill for about an hour before class, and to use lighter weights and killer form for the strength work out. In total, I wanted to work at 75% intensity for the entire 2 hours, if not a little bit less.

Well, it didn't exactly pan out that way - the work out ended up being a bit on the severe side. I started off on the treadmill at around 70%, but my legs wanted just a bit more speed. So I ended up hitting 80-85% for about an hour. It didn't feel particularly difficult, but it was not what I had planned.

Walking in to the strength class, I was confident that I could go easy since Sharon-the-substitute-instructor wasn't at all difficult the last time I took one of her classes. Well, something must have happened since then because she thoroughly whipped my behind. It was a challenging class, but very doable. Her work out consisted of one set of 21 reps for every exercise, and she switched up the counts and the excercises so that you would work the same muscle group at least three times, but in three different ways.

That was definitely the toughest full two hour work out that I've had this year.

In an ideal world, class times would remain the same, but Sharon would teach at least one strength class per week, Janet will tack on Sunday's strength class to her instruction schedule, and Muse would instruct two evening spin rides. If that would happen ... I would be so unbelievably fit, happy, and probably injury free.

Cyber Gods ... please make nice with the Fitness Club Gods and send word of these wishes ...

Loving El Nino

Typing in my running shorts cause it's 70 in Central Jersey.

I will be hitting the road this blessed blessed afternoon despite riding the Eliminator profile this morning. I don't care what kind of pain I might be in tomorrow, nor do I care if it doesn't jive with my training schedule. I will be running for an indefinite period of time TODAY ... in my shorts and tank top.

Is it really January?

Speed Work #1

One (1) mile warm up
Starting at 3.5 up to 6.0 mph, approximately 17 down to 10 minutes per mile
Heart beats started at 90 up to 155 per minute - tail end of the warm up at around 75% - 80% maximum heart rate
80% at the end of the warm up? I think this is going to be trouble.

One (1) mile with speed
7.1 mph, approximately 8:27 per mile
Heart beats went from 165 to 175, and varied within that area - fluctuating between 85% and 89% maximum heart rate
Began my count down after the first tenth of a mile

Half (1/2) mile recovery jog
6.0 mph, approximately 10 minutes per mile
Heart beats stayed between 160 and 170- fluctuating between 80% and 85% maximum heart rate
Since when was 80 - 85% considered an active recovery? A month ago I was at 150 (about 75% my max) at this speed. What the hell is going on?

One (1) mile with speed
7.1 mph, approximately 8:27 per mile
Heart beats went straight to 175 and 178 area - basically hitting up 89% maximum heart rate right away
Just 8 more minutes and 27 seconds of hell left.

Half (1/2) mile recovery jog
6.0 mph, approximately 10 minutes per mile
Heart beats stayed between 160 and 170
In 5 little minutes, we're taking this crap down!

One (1) mile cool down
Starting at 5.5 mph down to 2.5 mph
Heart beats went from 165ish down to 130ish - from 85ish to 65ish maximum heart rate
It's finally over. Next week is tempo, so there's a full two weeks before the next speed session.