Tough class!

So I managed to get up for this morning's 6am class - even arriving with probably 10 minutes to spare.  Beats frantically trying to get your bike set up as they're trying to get everyone warming up :)

Before the class the instructor came across and introduced himself. I accidentally said I'd done about 3 classes, which is wrong, I've done more like 6-7.  He explained that it would be a high intensity class and if I couldn't hit or maintain the zone to drop the fan number back and still try for the zone/speed..  I was still half asleep so this was a little offputting.

During the first track I was already struggling.  It was like a mid-high number, maintaining a high (for me) speed.   I felt bad as I was often 2 or more fan numbers lower than what he'd said and/or 5-10 rpm below what he was asking for but often I was working at zone 5 (out of 7) so figured I was still working hard. I even hit 120 RPM on the last track at the very end as I knew we were done.  He had said that with the 5-6 hot days that hydration levels probably wouldn't be great.  Given I'd had 3 (small) glasses of sparkling the night before - I'm guessing my hydration really wasn't great :)

The stretching afterwards was painful but good.  The instructor had encouraged us to roll out the legs (on the bikes) and stretch to help minimise lactic acid.  I think that's working as I haven't really had any DOMS apart from when climbing stairs or squatting down - then I notice my legs.  He asked how I found the class afterwards - I told him it was just as well he'd given me the warning as I struggled big time.  He explained that the group had been building since early December so everyone else was pretty regular. But said that after 4 sessions people were generally hitting his targets.  Hopefully that's 4 classes of his.  Not 4 classes in general! :)  My friend was using the right fan setting but was often 5-10 rpm below what he was saying so it wasn't just me.

Calories were lower today but higher fat burning percentage.

Cycling week 2

The studio is now on a full timetable and has open ride sessions. They have also installed crx straps for combo cycle/crx classes.

5/2 I was supposed to get up for a 6am class but after being awake from 2-5am I turned off my alarm and opted for a few hours sleep. I had decided I could maybe go to the afternoon class after work but wasn't overly committed. Told my work buddy that I was talking myself out of going so she countered my two excuses so off I went, making it in plenty of time. This was a green jersey class which was supposed to have more speed tracks but still seemed a good balanced class even though I wasn't quite hitting the rpm targets in some of the tracks. It was a warm day and I'd already gotten warm from riding my scooter there. It definitely helps having a workout buddy to give you that nudge when you need it.

6/2 was another afternoon class (as my work buddy was doing a morning release so I figured I'd do what she was signed up for). Was something like 36 degrees so the studio was really hit. There's 3 fans set up but no air con. The instructor was offering to do water bottle refills during the class which I took advantage of! One person ended up being unable to complete the class due to the heat. She would peddle and then just stop so the instructor told her to just head off and stretch. It was a real struggle with the heat!! At least we were being told to back off the pace/effort if we were feeling woozy, etc.. I had forgotten about a work group meeting followed by drinks - so had passed drinking cider and an hours non working time to work and then go to the class. Crazy!! Yellow class.

8/2 my Saturday morning class with Brooke (who I used to work with). She meanly adjusted my fan a few times to bump up the effort (not really ;)).  This time is was a green 40 minutes and 20 minutes of trx. We split into two groups and alternated between mat work and the trx cable work. Including planks, side planks, push ups, bridge alternating legs, and on the cables - hip flexor stretches, pull-ups, side plank type pull up and single leg squats. They need to lower the trx cables in order to do more core work as they were installed too high. They were also saying that when there wasn't a session on you could come in and also use the trx stuff.

I stayed for a coffee and toasted sandwich so had forgotten to turn off my hrm straight away.

They're offering a limited number of $30 a week memberships including a daily coffee. So if I continue I'll be aiming to do at least 2 classes a week if not 3. My work buddy is going almost daily although she has been cycling for awhile. But I think having rest days are useful as my legs felt tired on Thursday night when I'd already cycled on Wednesday. But maybe I'm a bit of a wuss :)

http://www.artofcycling.com.au

Art of Cycling

So it looks like 2014 will be the year of cycling. I started my month long trial on the Australia Day weekend largely because that's when someone at work was starting their trial too. It helps knowing someone else is going to the same classes!

Art of Cycling is a new specialised studio in Yarraville. All the staff are friendly. There is a cafe section at the front, the cycle room, and an area for stretching and foam rolling. They also have toilets, change rooms and showers.

 The bikes are watt bikes which mean they measure the force on each leg and displays it as a graph. You want an oval shape but often it looks like a peanut or figure 8 when you're pushing more than you're pulling. You also get a zone card for your level of fitness. Certain tracks you're aiming for a certain rpm, other times you need to work in certain zones where you are aiming for a certain watt (power) target range. Often you're so focused on hitting the numbers you don't notice how long the class is going for. 

After 45-50mins you head into the next room for stretching and foam rolling. I swear I have as much sweat dripping off me as when I was doing Bikram yoga. Their motto is to get fitter faster so each class is tough (though you can to at your own pace if you're struggling with the track). They have an online booking system so you can lock in your spot in the class in advance.

The cafe is open in the mornings and if you felt like it you could just drop in for a coffee, breakfast, snack and a bit of a stretch.  Their mochas are awesome :) a reward for working my butt off!

25/1 Saturday - polka dot class, based on hills and slower, power based cycling

(No hrm photo as my battery had gone flat!)

 

27/1 Monday - public holiday so took advantage of it to go to the 9:30am class. A yellow - mixed class.

29/1 Wednesday - polka dot class

 This is how the studio looks before 6am.

1/2 Saturday - polka dot class

http://www.artofcycling.com.au

Antigravity yoga - progress

Well I'm now on my second four block series. To be honest the last session of the last block - I really struggled in the class and didn't like it much at all. I just wasn't getting what she was demoing. "Just get into the swoosh... Umm nope but everyone else is in it.. How did they get there" But I signed up again to see if I really didn't like it or it was a one off.

The first session of this series I couldn't attend as I was busy, and the second it took me a little while to get used to being upside down again. There were 2 regulars including me and the other guy was recovering from a cold and I had a stiff neck so we followed the basic plan but still got some good stretches.

Tonight was supposed to be a session with 5. 3 newbies and 2 regulars but 3 people paid and then just didn't show. So we got asked what we wanted to do, I said I had moderate energy and the other guy wanted a good stretch so we did a bunch of stretching and slow conditioning moves. It ended up being really quite hard with a lot of time upside down, back bends, core work, and deep stretches. I still feel like the dunce of the class but can laugh at myself when I get tangled up in my hammock. The teacher lets us go at our own pace so if I'm not feeling right with something I just stay at that level whilst they go a little more complex. I've gotten chatting to the other guy who goes every Thursday, found out he has family in Brazil (so I think that's where he's from), he also works in IT and is looking for a volleyball team to play in. Whilst he's usually silent in class he was actually giving me pointers about a move where I had missed we were supposed to stick our knees out. Made a massive difference to what I was attempting.

I still have a mental thing about doing flips, and sometimes I don't trust the hammock will hold me, and there's still times when I'm not keeping up with the advanced moves like everyone else. But given my first session I couldn't even hang upside down without letting go of my hands holding the hammock I feel I've come a long way. I think I enjoyed tonight's class more as there was less things I couldn't do and it still felt like a hard workout. Plus getting more familiar with the teacher and the other regular guy, the familiarity is nice. Will be interesting to see when classes are offered next year as apparently then the classes will either be relax/rehab/restorative or the harder style of class. But if tonight is anything to go by they'd both be challenging. And she gave us a very cute Christmas present of a little glittery mini note book and pen, (for the regulars).

I still think the cocoon part of the class where you're completely in your hammock and she comes and gives you a push so you have a bit of a swing is the highlight though :) 

Was going to take a break from it and try something else but now will see...

Nike + run club - session 2 (for me)

So week 2 and it was 32 degrees. I had decided to try riding my scooter to the run rather than catch a train, but got stuck in peak hour traffic and was pretty hot and bothered by the time I got to federation square. I then got more hot and bothered getting out of motorbike gear. Was pretty tempted to head home but figured I'd gotten this. Just do it - right?!

Checked in my gear, signed in and did a small warmup.

 I'd thought that doing the 10km, 7 min pace sounded pretty cruisy. We took off. This time close to the actual pace time (initially 6:48). Yay!! We stopped for water and the run leader waited for everyone to drink which was ace! Unfortunately my hay fever tablet hadn't cleared my nose and I was feeling seriously parched! To the point where it hurt to swallow. There was also stacks of annoying flys. We continued on and I was just in strugglesville, another km or so and up Anderson st hill and another water stop. We then continued on, further away from the starting point. At the tan one girl decided to head back, I should of but persevered until we got to Fawkner park and the group then headed up another hill. I turned the other way and had more water, deciding to head back. A mix of walking and jogging - completing 7.6km instead of the planned 10km.  But I still felt a sense of achievement for actually going running instead of going home, and persevering despite feeling awful. It just wasn't my night.

Why Nike run club is awesome:

- the run leader looked after the group and ran close to pace. 

- they provide free electrolytes and water, and lolly snakes!

- the meeting area is a really comfy place to stretch and hang out after the race

- there a good variety of distance and pace, I know 2 people found the pace a little too quick so headed back to join a 5km group

- the official nike people are nice and friendly. I had one girl ask how my run went as I was enjoying a drink, being encouraging after I mentioned I'd turned around early and also chatted to an organiser about the group, and the nike app and what I did for a living. It's a big reason for heading back next week.

- I first found it odd initially that they used the same event each week by updating the date, but now realise it's pretty handy having it appear in my calendar each week 

What would add to the awesomeness:

- provide some water before the run started (maybe they did and I missed it)

- maybe find someone to provide fruit. How awesome would watermelon be on a hot summers day!

- form the distance groups a little earlier so there's more of a chance to chat to people we'll be running with

- show a course map (so it's less of a mystery how far to go) - although I've only done 1x5km and 1x10km so maybe that's just repeated each week.

- add a Facebook group people can post to, or a dedicated Instagram account that we can tag in our photos to encourage more people to take photos and spread the word

It's a great way to get out there and run even if you're not quite feeling like it :). Keep up the good work nike people!!

https://www.facebook.com/events/721703157846166/

Here's some random shots post run.

15.6km complete!!

So on Sunday I ran my longest ever distance!

The weather was pretty awful, drizzly and grey.  After I left the carpark at southbank I was freezing!  But thankfully warmed up by the time I got to the start line.  I ended up wearing my long nike epic run tights, a singlet and the event tshirt.  I had brought along a light windbreaker jacket but accidentally left that in the car and I didn't end up needing it.  I also wore a light white cap to keep the rain off my face as that really annoys me whilst running.

In terms of preparation - I had pasta for the 2 nights before the race, I ensured I had had hayfever tablets the day and night before and of the morning.  For breakfast I had a slice of fresh bread with strawberry jam, and a banana smoothie with a scoop of protein.

Before the race

During the race

After the race

I decided to go hardcore on the gels this time which seemed to make a world of difference. I had a gel at the start of the race, 45 mins in, then another one about 30 mins later.  I unfortunately had to stop for a bathroom break on lap 2, but at least I felt hydrated for the race!! :)

Here are some Nike + Running stats

I celebrated with a parma :)

I went home and had a soak in the bath with salts, and also had a bath the next day.  My legs ended up being so sore, especially my calves.  The wet area after the race didn't inspire me to spend much time stretching so I'm sure that didn't help though I did a little bit.  My hips were also really sore - so lots of painful turning during the night in bed!!

My result:

Race 3: 1:46:24.0 Overall Place 176 Age Category Place 33

Given I aimed to run at 7 min/kms I beat that goal and was still going strong at the end.  So I'm happy with how I went!  I feel with more training I could make half marathon distance.

If you'd like to support the health foundation:
https://springintoshape2013.everydayhero.com/au/jen

I unfortunately didn't achieve my original goal of 2x 15km runs, as the second race followed on from back issues which hampered my training.  However I did run a total of 36.2km over 3 races :)

I'm a big fan of the Spring into Shape series.  It has a great course and is at the right time of year where if I've been lazy over winter I can use it to get back into running.

http://www.starttofinish.com.au/content/event-information/gjsu6g

Nike+ run club

Back in the days of Nike town in Bourke street (Melbourne), I used to attend nike running sessions. They were awesome, especially since you got advice on running, got to trial their shoes, and they gave out raffle tickets to win free stuff. I might have won a running belt and two caps (although gave a cap away to my friend who had come along one time). Weekday sessions went from the store and Saturday sessions from the tan.  Then the store closed and my running also largely stopped. Recently I'd seen hints of a "new" running club but the posts I found on Facebook were usually months old that no one was responding to them anymore.  In trying on the new epic run tights (comfiest pants I now own and nice and warm in this awful Melbourne spring we're having) at the Nike Melbourne Central store, I saw a sign in the change rooms to head to the store's Facebook page for details about a running group. Again I found a post from at least a month ago mentioning a venue change.

Here's the pants (taken from their Facebook page)

Eventually a hunt on the internet and I found this guy's blog:

http://www.larsgrombach.com/2012/09/nike-run-club-melbourne.html

From there I found an old event and the nike running au group. Success!

https://www.facebook.com/nikerunningau

The facebook event which seems to get shuffled along each week is here:
https://www.facebook.com/events/721703157846166/
(if that link stops working from the nike running au page, go to events - it will either be a future or past one for melbourne :))

Thanks to Dean for answering my question on Facebook about whether they ran regardless of the weather and his suggestion to introduce myself when I came along I found the extra motivation I needed to combat the rain that started as soon as I left work and actually attend!  Instead of running from the store they now hire an area of federation square (amphitheatre) with massive numbers of people turning up.

This picture doesn't show a massive amount of people as a lot of us were hiding from the rain

Well organised, you need to sign a release form for new runners or sign a sheet for returning runners and get a run card stamped. After 5 runs you can claim a free nike dry fit tshirt (see above). They're black and awesome!

The front

The Back - so glad people were wearing these for me to spot on the run

You can then leave your bag with them getting an wristband in exchange for safe return of your belongings. There was a warmup (which kind of fizzled as I think too many people were trying to take shelter from the rain), then the run groups were announced and headed off.

This time there were 5 & 10km distances with pace groups of 5, 6 or 7 min Kms. I annoyingly run at 6:30 and thought it would be good to push myself to run at 6. Unfortunately lots of people seemed to be running faster than 6 min km once we got to the tan track which was way too fast for me! 

Here we are momentarily stuck at traffic lights - such a variety of people

Here's my run

Despite dropping back and running solo most of the 5kms, I still always had someone with a nike shirt or wristband in sight. I also was greeted on return and asked by both Dean and my pace runner how I went. So that was nice! Drinks were available as well as lolly snakes. A group stretching session was also held which I'm usually pretty lazy about doing.

I'm a bit sad the Monday runs don't happen anymore as it means I can't make my local boxing class on a Wednesday night but it's a great way to go running with a variety of different people. I hope they can facilitate smaller groups (maybe having 2 run leaders spread themselves out in the group rather than both up the front), and maybe introduce half minute pace groups so that the group actually run at the speed they're supposed to. Maybe the 7 min group would have run fast!! They were short on run leaders for this session though. I've probably found this friendly group just as they go on break for the Christmas period but at least now I know who they are and that they'll be doing training for Run for the kids next year! I'm pretty confident given the weather I wouldn't have run when I got home so this was great to keep training!

Week 1 wins

My wins for the week:

- not having a coke zero on Thursday when I'd had bugger all sleep and had to pick a lunch (out of a box of items) for my turtle expedition day. Was really tempted for the caffeine but despite being incredibly tired I didn't need caffeine!

- not drinking lots of alcohol at the work annual it BBQ. I stuck with 2 ciders despite alcohol being freely available.

- I did 3 running sessions this week (not to the plan but better than before :))

What I coud do better:

- I didn't eat 12wbt food as I signed up last minute and didn't get a chance to shop. But my meal plan is all set for next week.

So I doubt I'll be following much of the fitness plan for next week but I do have a plan:

Mon - running session (think I'll follow the speed plan), aiming for 7km again

Tues - free yoga/meditation session at lululemon

Wed - try out thenike running club in the city

Thurs - aerial yoga 

Friday - no plans, will check what's on the plan

Saturday - rest day

Sun - 15km fun run

 

Round 4, day 1

I'm already sore!

So I have a few kgs to lose (again) and really could eat and exercise better than I have been.  This time I'm doing the 10km advanced program - for those who can run 10km but want to go faster. I modified the session a little as it was raining and I didn't want to get my phone out for too long.

I skipped the 5 minute warmup and went straight into the steady jog for 10 mins. Then it was time for running drills (which I couldn't quite remember) but I did 20 knee lifts, 20 glute lifts (on more of an angle),pitter patter steps for 1 minute, slow butt kick walking (not on the program), knee lift stepping (instead of skip steps), I skipped the 3x 50m strides where you're supposed to increase speed progressively. Then onto speed drills. 3x 80% effort x 2 min, followed by 2 min power walking. Then 4x 90% effort x 1 min, followed by 1 min power walk. Though I kinda guessed what effort to run at. I was then supposed to cool down with a 5 minute steady jog. I ran for a little over 10mins. So I covered 7km apart from the running drills bit. Then did heaps of stretching. Hopefully it gets my back feeling better but my leg is a bit achey a few hours on.

I left signing up a little late so I haven't done any shopping yet and didn't plan any of the meals.

Mondays food - fresh bread with Vegemite, half a milo packet with nespresso coffee pod, lunch was 4 steamed dumplings, 3 spring rolls, snacked on a pear, handful of popcorn. Dinner was Pasta bolognese and a slice of mud cake with vanilla ice cream (well I had to taste test the cake I baked). I think I did ok though as I could have eaten more or more fried stuff for lunch. And the mud cake was smaller than I'd typically serve myself! And I ate breakfast which is the first time in awhile.

I didn't sleep well, the only reason I got out of bed when I did was because my bread maker was beeping at me. I also wasn't going to go for the running session when I got home, especially since it was raining but I thought what the hell I'd go for a run. A km or so in and the rain eased up so I figured I'd try doing the proper session.  Different to what I'd usually do and just under 500 kcals burnt.

Spring Into Shape - Race 2, 2013

So I was supposed to be doing the 15km but my back has been playing up since Race 1 and I just haven't been sleeping well or training as a consequence.  The only thing I have been doing is Anti Gravity yoga to see if that helped my back.

So with 1 training run on the Wednesday of 7km (in probably a month) I felt a little more confident about the 10km run on the weekend. Although the day after that training run I could barely walk.  I felt my back release in Anti Gravity on the Thursday night, and although my legs were killing me that night, I was walking pretty much normally on the Friday.  Although I had tight calves and less noticeably tight hamstring.  Friday night I managed to bruise the top of my foot opening the freezer drawer so that too added to my list of issues.

Sunday woke up and felt like crap.  Everything was sore.  Had some fresh bread and jam, and a protein & banana smoothie. Really unmotivated. My running shoes applied annoying pressure to my bruised foot.  Left about 30 minutes later than I had planned but still arrived in plenty of time.  Completely forgot to buy a couple of gels (that I'd also forgotten to buy the day before).

Race time and I spent the first 2km feeling awful but focused on the fact that I always seem to feel awful until I find my stride.  At about 1km I saw an old-frail looking guy running in front of me, so I overtook him thinking that he'd just be pottering along.  At around the 2km mark he caught up to me and we were pretty much running at the same pace of 6:18.  Which is fast for me given I hadn't been training.  So after a little while I was struggling to stay with him.  I think I lost him about 5km in as he took off, but then overtook him as he was walking later on. Around the 6-7km mark I had a massive stitch which I breathed through and thankfully got through.  At about 9km in I was seriously struggling and tempted to have a bit of a recovery walk (due to a slight feeling of nausea).  At this point the guy ran up to me and told me to lift my head up (I hadn't been paying attention to my posture - just trying to shuffle my way to the end). So from then I tried to keep up with him, he got me close to the 9.8km mark when he seemed to falter so I think we were helping each other by the end.  Around the corner from the finish line I picked up the pace and so did he so we finished close to one another.

It was funny as during the race I wondered if he had noticed we'd been running together most of the way.  When I went to thank him after finishing for getting me through the last km he was talking about how I really slowed down at 7km and how I needed to start off at a better pace and keep that same pace.  I mentioned that I'd been running faster than normal to keep up with him earlier and he actually apologised.  Was such a nice man though.  So it reminded me that you can't judge people by their looks.

So race 2 I was about 4 minutes slower than race 1 but I ended up running the whole way (apart from the short water walks), and had done bugger all training, had a sore back, legs and foot!  Now to keep training (and stretching) to finish off the series with a 15km run!

AntiGravity Yoga!

Recently I organised a hen's day for a friend, and the common vote was to go try Anti gravity yoga.

http://www.vibesyogamelbourne.com.au/about-antigravity-yoga/

I watched only the one video - so didn't really expect that we'd be hanging upside so soon in the class. I think I expected more standing stuff incorporating the hammock, or flying/seated type stuff.

So first class I struggled being upside down.  Here I am refusing to let go!

Here's my friend, looking a lot more relaxed (and giving the thumbs up)

The handstand thing I could do though!

So I went back a second time and I was definately better about hanging upside down.  This time I wasn't one of the people who weren't allowed to do moves on their own - unlike my first class :)  Although there was one girl the second time who was supposed to wait for her, who tried the lean back, lift your legs up and hook them around the hammock on her own.  Another class person spotted her and yelled something out as she had one leg hooked around the hammock and was hanging very precariously!!

The teacher has to be really patient as its easy to miss a queue and suddenly you realise the teacher is repeating the same information again and again because you've missed out on doing something.  Like supposed to be having your toes a couple of inches off the ground.  Totally thought I'd done that but when I looked they weren't anywhere near the ground :)

One thing I didn't love was how close you are to your neighbour.  The girl to one side of me was doing more advanced stuff so at one stage I had her foot cms away from my face, and I also had a girl directly in front of me.  Thankfully before doing the flying move the teacher moved her over, but I had to be careful with anything where I was stretching forward that she'd already moved forward.  Would have been nice not to worry about it.  But everyone in the class was really nice.

I went along with a slight headache and in agony lower back and leg pain (been getting a sciatica type pain).  Afterwards I kind of felt floaty and tired.  I was really sore in my legs and back and had a headache so had a bath and went to bed.  Today I still have the headache (pretty sure I must have tensed and strained my neck) but the lower back and leg pain is largely gone.  So I'm still debating about going back and booking in for a series of 4 classes.  I really don't want to be in agony after a class, and its hard to tell if I strained my neck doing the shoulder stand (which I don't feel like I'm doing right) or it was a general tensing.  You have enough to worry about in the class without having to remember to not tense up!! :)   I felt good after my first class though so maybe I was just more tense yesterday or trying more stuff.

Location 106 Leicester st Fitzroy 3065, Vibes Fitness.

The week that's been..

So I didn't quite stick to my plan.

Monday: Didn't run.  Walked maybe 1.5 km with the dogs after work before I had to be home for groceries to be delivered.

Tuesday: Didn't sleep so didn't go to Yoga. Had hairdressers appointment after work so sleeping in meant no exercise

Wednesday: Almost talked myself out of boxing, to the point where I was hoping traffic would stay bad enough that I'd miss the class.  But I was only a few minutes late (so might have missed a warmup). Apparently the ladies had a mini celebration when I arrived as that meant there were 4 people in the rotation.  We got 4 rounds each.  First round I think was moving backwards whilst punching, Second round was chasing him whilst trying to throw punches (he got a workout with all his moving), Third round was standing still but he had us ducking, stepping, turning, etc in between doing punches, Fourth round was 3 minutes of alternating high punches, straight punches, repeat.  I stopped twice to roll my shoulders as man they were hurting, and some of the time there wasn't anything to my punch.  But the guy was so enthusiastic when I did hit so I didn't feel too bad :)  So it was dumb that I almost talked myself out of the class as I don't overly feel fit enough for it - but then it's a good workout and the guy is really positive.  I like that he's trying to liken what we do to proper boxing even if it makes it more challenging for me as I'm used to Body Combat type classes :)

Thursday: didn't get out of bed when my alarm went off but I still went out for a run.  Did a pretty average 3.95km at a 7'06" pace.  Don't think I can run without breakfast, unless I was just tired after doing Boxing the night before.  Will see how I go on Saturday.

Friday: Awake from about 3:30am - so I made myself go to bikram as I didn't get back to sleep by 5.  Again I've been talking myself out of bikram.  Seems I've got over a month to go unless the woman told me the wrong thing this morning.  The heat was also less than normal (so was an enjoyable heat although still hot enough to be sweating profusely).  I found my shins and knee were sore - I imagine from my running.  I also struggled with triangle pose - one shoulder was definately stiffer/sorer than the other.  I struggled with keeping my arms up for the whole time but least did the two sets of everything.  I also struggled with balance, although it was especially hard with the person next to me constantly falling over.  It was a nice 4 person class with 1 pro.  I felt bad as she was next to me (in front) so I was hoping she was able to ignore my awful balance :)  So maybe Friday morning bikram classes are a good idea.

Saturday: alarm went off at 6:30am, forced myself up to have a banana smoothie. Went to the tan track for the lululemon running group. It was freezing!! Friend from my Fernwood days was running the group so it was nice to catch up with her. Decided to go in the medium pace group and ended up buddying up with a lady who she had met in port Douglas on a run. This lady turned 50, decided to take up running and in 2 years had run 7 half marathons already with her eyes set on a marathon next year. The end of the run got a bit confusing as I pushed myself up Anderson st hill and saw the rest of the group ahead but they ran off, then did a loop back thing. Despite having being told on the hill to just make it round the corner for some stretching!  I'm not sure I would have made that hill had I not been running at a really cruisy pace. We got a free breakfast which was little bits to eat. Even ate a smoked salmon mini bagel and had a latte no sugar :)  I'm not sure if I'm fast enough for the medium paced group so I'll have to give it another go! I also got chatting to a woman from the Bourke street store. So good way of meeting new people! Completely forgot to start my Nike running app and take my gloves when I left the car.

Sunday: no exercise. So tired as had been out of the house most of Saturday.

New Goal Set

I decided I needed something to get me motivated again.  Bikram Yoga has dropped off (especially after I managed to fall and bruise my knee so badly that I couldn't kneel on it for 2 weeks).  I have probably 2 weeks left so I need to at least go back a few times to feel my money wasn't wasted!  I just don't get excited about going to it though.

So my new goal: The 2013 Yarra Valley Water Grape Run - 13km.  I apparently have 46 days so lets see if I can formulate and stick to a training plan.  

(hopefully I won't be like the people up the back of this picture who don't appear to be running :))

I was good and did a 4.3km run on Saturday, despite the fact that it was freezing.  Ended up finding Jase out walking the dogs so I jogged the last km with my puggle Yoshi (who isn't a very good pacer).  Ended up doing an average of 6'30 pace which I was ok with.  I had a mega-stitch part way through but I did run in the middle of the afternoon and didn't eat/drink in preparation for running.

Plan for this week:

Monday - run (5-6km)

Tuesday - bikram yoga

Wednesday - boxing

Thursday - run (5-6km)

Friday - bikram yoga

* though I might switch Thursday & Friday around depending on how I feel.

Saturday - running club around the Tan

Sunday - relax (if I felt keen I could do a boxing session in the morning)

Might look at some running plans so I can see what distance I should be running

I'd like to be doing 3 sessions of Bikram a week, but find it too annoying to spend 7:30-10 doing yoga (and travel) on the weekend, and they don't have a Monday morning session. I'm sure if I really wanted to do 3 sessions I'd make it happen but at this stage not planning on it.

Stomach bug strikes..

Or something like that. Lost track of weeks a bit.

Last week I was going to go to combat but got home and i was cold, wet and tired thanks to a rainy ride home. Decided I had to do bikram on Tuesday morning.

Tuesday morning woke up feeling a little dodgy. Didn't eat awesomely over the weekend as we were away and ate lots of junk food as places weren't open or too full..l started yoga and felt ill, skipped a lot of positions just trying to get through the class without having to leave. Continued feeling nauseous during the week. Friday headed to dr, who suggested i go home and eat prunes to clean anything bad out of my system. Yeah that made me feel worse. He did however give me a script for nausea tablets yay!

Sunday was a bikram master class so off I went for 3 hrs in a slightly cooler room to be inspired by Luke. Great class and I didn't feel ill during it though needed a few rests as it went for so long.

Monday was debating about going to boxing as that just started up a the gym, but stiffened up during the day and felt headachey. Then ran late leaving work. Made the mistake of drinking wine with dinner.

Tuesday 5:10am up and off to bikram I went. Full timetable now running, still not 100% sure what routine I'm aiming for. I thought I'd try the 4 weekday mornings but was in serious strugglesville during class. Had dry mouth so think I was dehydrated.. Also had sore legs and arms from Sunday! So I didn't do all the sets. Didn't really want to go back ever again (probably a good thing I bought so much time in advance). Had a staminade -way too sugary for so early. Later in the day I alternated between feeling tired and feeling good.  I did feel like I'd had a workout and was good knowing I had completed my workout for the day. Sore though so going to aim to get to the boxing class on Wednesday night.

Week 5 & 6 (gone downhill)

Monday: went and did bikram, got a little over enthusiastic and strained my lower back ( think I overdid the lumbar workout part on the floor).

Either Wednesday or Thursday I tried going back to yoga but halfway through my back was sore, even though I was taking it super easy.

Long weekend - dogs got walked everyday!

And then no exercise for the rest of the week, unless taking the dogs to Brighton beach dog park counts, I had to keep wandering after bear who twice ran after big dogs into deep water and disappeared before bobbing up and swimming back. Made me super nervous as he is pretty fearless!! At least he could swim though. Yoshi was good and didnt get into any mischief.

New week, trying to get back on track.

Monday: went to body combat but it was a special launch night so they did 30 minute classes, so I got about 20 minutes of combat thanks to previous class running over and 30 minutes of pump. The new pump is either super hard or I'm just super unfit!!

Tuesday: didn't get up for bikram as I went to bed late and didn't sleep well. Also couldn't do a class at night as I had groceries being delivered. At least there's now food in the house.

Wednesday: managed to get up early to get to work in time for me to leave early (ie. needed to be there early). Last minute build breakage and frantically got it fixed (I hope) before dashing off to yoga. New teacher who I didn't really dig, and a noisy mouth breather behind me -  didn't go too hard, but did most things. Went easy on the back bending and lumbar stuff. Also didn't put much effort into triangle pose. My arms felt so tired from Monday nights effort still!

Thursday: pump 6:30pm, found it slightly easier tonight without 30 minutes of combat beforehand, but struggled on the bicep track then ran out of steam on the shoulder and tricep tracks, only rested a couple of times. Had a fill in teacher who didn't correct the new girl in front of me who didn't know good form, so squats, lunges, rows and deadliest all not right technique and then used wide elbows on the tricep track which doesn't isolate the triceps? Hope she goes back next week and I can give her some pointers. Was too hard during the class but I'd helped her set up and kept telling her what weight to try. After class everything is achey!! Legs and arms felt sore/tired during the day I assume from bikram.

Friday: nada

Same I think for the rest of the weekend.. I keep leaving posts in draft mode oops :)

Week 3 & 4 recap

Week 3

Mon: made the 5:30 pm bikram class

Tues: opted for making a roast chicken dinner instead of evening bikram. Had a work conference so couldn't go to the am class.

Wed: went to 7:30 pm bikram class. Best class so far, didn't take any rests! Not sure if it was because there was lots of newcomers to the class or if I was just in the right physical and mental state.

Thursday: went to 6am bikram class. Had a very ordinary class, I think it's too tough to do a late class and then an early class. Was really sleepy for the rest of the day and ate lots of crappy food as I didn't feel like proper breakfast.

Friday: no bikram. Coughing lots though.

Saturday and Sunday: no bikram. Saturday had a birthday party to go to which overlapped with yoga. Saw a 10:20pm movie on Saturday night so was in bed around 1am, couldn't get to sleep for awhile. Woke up early before going back to sleep so was super tired when I woke up at 9:30am so didn't even try to make the 10am class.

Week 4

Mon: made the 5:30 pm bikram class but felt tired during and after class. Took a break in standing head to knee (side) pose as was feeling a bit ill. Had slept awfully.

Tues: didn't go to bikram class - didn't go to bed until 10:30 Monday night and back was really sore.

Wed: 5:30 pm bikram, felt incredibly tired. Was told I was probably lacking in electrolytes, probably true as I hadn't been having them at work. Guess the post workout coconut water wasn't enough.

Thursday: 6am bikram, felt bit better having dosed up on electrolytes, but still stiff! Can't wait until I can just do morning classes.

Friday: no bikram

Saturday: was thinking of doing bikram but decided breakfast appealed more! Hope the new timetable has classes on the weekend before 10am

Sunday: lazy day!

Week 1 & 2 recap

So I've signed up for 3 months of bikram thanks to a new studio opening nearby. 

Week 1 looked like this:

Monday pm: bikram

Tuesday am: bikram (up at 5:10am!!)

Wednesday pm: bikram

Thursday am: up crazy early again for bikram

Friday: rest (no class suited, part relief but part feeling odd :))

Saturday am: bikram, afternoon of arbonne involving nibbles and sparkling Shiraz.

Sunday am: mothers day classic. 8km run at 52mins. Not bad given I can't remember when I last ran. I did walk 1.5 times Anderson st hill, and a little bit of a smaller hill on the 2nd lap but was happy with my effort.

Week 2 not so good:

Monday pm: bikram (jase cooked dinner - yay!). Had sore throat in the morning.

Tuesday: turned off my alarm about 4:45am after waking up at 3am, opting for more sleep instead of yoga. During day nose started running, in the evening spent an hour doing cardio tennis. Think I strained my neck.

Wednesday: sick but went to work. Neck came good overnight thankfully.

Thursday: sick stayed home to rest.

Friday: sick with major headache. Went to dr to be told it was viral, eventually bought mersyndol and felt a lot better after taking one. 1.5km walk to pick up the car with the dogs. Slept heaps.

Saturday am: bikram, lunch out then lots of watching Telly with the dogs.

Sunday am: bikram then ate wayyy too much at a local tapas place!

12WBT finale! (a bit overdue as I was going to put in photos but its getting super late)

Group Workout time!

So the group workout was held at the stadium at Albert Park Lake.  A few of the girls from the local group headed off to the Timed Run that was happening nearby (and seems to happen before each end of round workout).  I didn't as I figured the day would be long enough as it was and was still nursing a sore back.   It was also FREEZING with spots of rain.

The group workout session included a stage where they were running fitness challenges in groups of 4, mini challenges, the best dressed prize, a coffee stand, sponsor tents, and the group workout.  There seemed to be a distinct lack of food - apart from the protein bars you could buy, and the samples from the George Foreman tent. By 12:30 when we left I was STARVING!!!  Didn't help an insomniac night had meant my plan of having a big breakfast turning into a banana smoothie before racing out the door.

So we checked out the sponsor stands, I liked the protein bars they had, especially the mint and chocolate mini bar.  Though it seemed expensive.  3 bars for $5 (they were tiny, but maybe they were seriously packed full of protein :)).

The fitness challenges were kinda cool.  4 people at a time got given a certain amount of stuff to get through and whoever finished first went through to the final.  This meant that technique went out the window a lot, but it was stuff like plyometric lunge where your back knee had to touch the ground, pushups with lifting hands off the ground (when on the ground), some jump squat/burpee type stuff, situps, knees open hands must touch the ground above your head when you went back.  One girl was so in love with Mish that she hugged her from the side then wouldn't let go.  Mish was funny with it though (as in in a good way), saying she might have to adopt her. For 2 rounds we secured a spot near the stage and it was so nice and warm! So that kind of meant we stuck around there.

I would have liked (now) to have done the mini fitness challenges, and potentially the DEXA scan. This was the first exercise I'd done in about 6 weeks though due to holiday, getting sick with a virus, then a buggered back.

The group workout was fun, hard work. I didn't do all the ground stuff as the ground was wet, but I did some of it.  I also did a lot of the lower impact options but still felt buggered.  Burnt about 600 calories for the hour workout and the 20 minute wait and photo opportunity that followed (forgot to turn off my monitor :)) The photo opp was groups of 10 or more queuing up with people fighting their way to the front to get the group up on stage. We got 2 photos before being ushered off the stage. There was a rush to get prime position next to mish.  Unfortunately no indication was given as to when to look at each camera but in one of the photos I was looking the right way!!

Had my hair and make up done by my friend Natalia one of the original transformer group members. She did an awesome job!! Then home to find stockings, shoes and a handbag! Picked up by Paula and her sister to head to crown palladium. The night was fun. They had buffets of food set up from the time they opened the door, including awesome lamb chops. They had a popcorn maker with no butter or salt so I gave away half my packet. Paula's friend was getting us drinks, taking away our dirty plates and holding drinks and jackets whilst we had photos taken. He rocked!!

There was the official photo wall, green screen where they superimposed mish into the photo, photo booth with props. I missed the presentations as was waiting for our group to get a photo taken, and spent way too long queuing for the green screen photo and enjoying a seat. By the time I went to find other people they had disappeared. Music was good and enjoyed a bit of dancing after the alcohol got cut off. We left about 11 when the music started getting unrecognisable.  So the only thing I'd change was trying to find other people earlier, but I still had a great time even though I didn't catch up with everyone. I also paid little attention to the photos they were projecting so not sure if our group made an appearance or not. Glad I stuck with 1 champagne and 2 red wines. No hangover for me :)

Back to Bikram

So a new Bikram place opened up in Yarraville.

Managed to find them on Facebook before their opening weekend and got one of their opening special packages.  They had an opening weekend with cupcakes and opportunity to win gear - didn't end up making it as the Saturday was 12wbt finale day, and Sunday morning I woke up super early then back to sleep, so by the time my alarm went off to the 10am class I was just too tired and went back to sleep.

Managed to convince a friend to sign up with me although she's only doing the 10 day trial.  It helps knowing someone else would be there, as otherwise I would have postponed starting it.  Although it's hard to chat after class as I'm usually so out of it!!

Day 1 & Day 2 apparently the temperature was lower than it was supposed to be due to building issues.  Still felt really hot. I'm finding it hard to find a good pattern of classes to attend.  At the moment going to a 7:30pm class and the next morning I'm back for a 6:00am class.  Which means I get home at 9:30pm and feel rushed to eat, drink, shower and sleep whilst setting my alarm for 5:10am the next morning. Day 3 the temperature was correct and it really hit you when you walked in the room.  I struggled with the heat and felt a bit dazed at the end of the class (which for me isn't unusual - but the heat was even more of  a challenge during the class).  Day 4 and it seemed to be more like the first few days heat, so whilst I'd like to think I was getting used to the heat I'm thinking that because it wasn't following on from another class that it wasn't as hot as the night before.  Getting used to hearing the commentary of the yoga moves and technique, so that you are reminded on what to focus on even though the teacher isn't doing anything.  Both teachers gave me small corrections too during class so that was helpful.

It's a bizarre kind of class. I tend to get distracted from the heat and don't really feel like I've worked out but my muscles are all really sore. Especially my legs, back, and today shoulders. Plus the more sessions I do, there are some moves which are getting better, and some (like sitting on my knees and feet straight back) I don't feel I'm making any progress at all. Today I had really bad balance, so probably wasn't locking out my standing leg enough.  I also go through waves of mentally being pumped for the class, then hit the point where I don't really want to be in the room any more.  Today I was starving when I got out of class, previously I hadn't felt that hungry.  Reading back on last year's attendance of Bikram it seems I usually felt ill after class.  So was good today that I felt good.  Although straight after the class felt bit crappy and out of it, then had a bit of a high, then back to feeling crappy..

Tomorrow is a day of rest - yippee!! No classes suit when I can go.  Then I think I'll try to attend the 10am class on Saturday morning and no class on Sunday as I'm running in the Mother's Day Classic.  Still have to see if I can fit in a short run on Friday.  I'm not sure what routine I'm going to settle into for Bikram - but for now am trying to go as much as possible and see if it helps my back and improves my strength.

Here's the poses of Bikram Yoga. I find them inspiring but not sure my computer job body will get to that flexibility any time soon :)

The Yarraville Bikram yoga place is here:
http://www.likebikramyoga.com.au/

It's been interesting going to a new place, as some classes there's almost no one in the front row.  Plus there isn't the culture of don't talk in the room (before and after the session).  So you can pick the new people.  Sometimes its good seeing other people sitting down, but other times it is distracting when people aren't coping with the heat (like last night).  Liking the teachers though :)


Update - so today is my day of rest and I'm pretty sure I need it.  Can't recall how I slept but I dreamt that I woke up and turned off my alarm, then woke up and found that my alarm hadn't gone off yet.  I was really tired and my lower back is a bit twingy.  It already feels odd not to be heading to a bikram class today - maybe I have the bikram bug already??

Week 12 - lessons

Final Tips - Part 2

4. Get Organised. Plan ahead and predict potential pitfalls.
5. Stick to the program.  Lay down the habits and stick to them.
6. Flex your willpower muscle.  Celebrate your mini wins every day, getting you closer and closer to your goal, and further away from your poor habits.  eg. Eating breakfast, keeping portion size down, doing training and with class.  Your mini wins will add up over time.
7. JFDI.  Listen to your inner adult. Strength of character and earning self respect by toughening up.

Be the best version of yourself that you can be and have fun!


You did it!

- Decide what it is you are telling your body to do.  Eating more than you need / working out.
- What example do you want to set to those who are influenced by you.
- Make yourself proud.
- Live the extraordinary life that you deserve.