New Spinning music

At some point I'll get back in the habit of posting my Spinning playlists, I've been slowly modifying an interval class that has turned into a great profile, I'll get that posted eventually, along with my all classic rock class that the earlybirds seem to really enjoy. For now, though, I figured I'd post a few new songs I've added into my playlists.

(Note: "New" doesn't mean new, just new to me... or rediscovered!!)


Modest Mouse: Float On, warmup or climb

Every time I hear P!nk's latest song I think about this one... which made me want to hear it!


Flogging Molly: Don't Shut 'Em Down

Heard at a race. Thank you, Shazam.


Flo Rida: I Cry

All over the radio. But good for jumps.


P!nk: Walk of Shame

A little bit dirty but I found a clean version. Very catchy.


Walk the Moon: Anna Sun

Good for a slow, steady climb.


Rolling Stones: Get off of my Cloud

My latest classic rock obsession.


Hellsongs: We're not gonna take it

Not a spin song. But I enjoy it.

Downtown Fitness Club and the 1,000 burpee challenge

Burpees are the epitome of all that is evil in this world.

Which really doesn't explain why I accepted the "1,000 burpee challenge" at the Downtown Fitness Club.

I joined the DFC a few months back for one reason: They have a great pool void of the ear-piercing screaming kid problem rampant at so many other clubs (ahem, downtown YMCA).

I wasn't too keen on the rest of the club, the equipment was kind of old and on the particular day I visited I sensed somewhat of a meathead vibe in the weight room.

But the place has really grown on me. It's a neat club, huge in terms of square footage, and there's plenty of equipment. While some of it is old, most of it is well maintained, and the meathead thing must have just been an anomaly, the crowd has mostly been wonderful, and I've run into a lot of other marathoners which is encouraging.

They have something called the Athlete program -- basically crossfit without the trademark. It's something I'd love to do but time doesn't allow. I went to a meet a few weeks back, where we had to flip tires, beat tires with a sledgehammer, carry tires up steps and run dragging a tire behind us. It was pretty awesome.

The program is now hosting a 1,000 burpee challenge, to be completed over three weeks, and I took it. I still can't make the workouts, but I'm making progress on my own!

I started the challenge three days late, so on Thursday I had to play catch up. I was attempting to clean up my apartment, so I got little sets done in between chores. 200. BAM!

Friday was a lifting day. I did them between sets. Another 150. BAM!

Then Saturday my wrists hurt. So I took then and Sunday off. Today I got in another 50 after class.

So I'm sitting pretty at 400/1000 with nine days to go.

I've got this.

Race report: Fleet Feet Dirt Cheap Race Series, Stage race #2

This weekend was freakishly beautiful.

Fleet Feet Rochester had its stage races this weekend, three events in two days. I had wanted to do the 11-miler Sunday, but decided leading up to it that I was in no shape to do it. So, I made the split second decision to run the 5.5 miler instead.

Then I realized it was at a place called Devil's Bathtub at Mendon Ponds Park.

This is looking down from a steep grade. It looked brutal at first, but we came up in a spiral along a staircase so it wasn't bad.

The 5.5 miles turned out to be 4.6 miles and I felt great throughout. I finished in 54:55, 15 out of 22 in my age group. Not bad considering how little running I've been doing!

The hills weren't bad by any means. I walked it up a few of them, no sense in wasting energy given that I wasn't gunning for any kind of prize. Some of the downhills were also too steep. I managed one spill.

There was this really cool area around Mile 3 where we were hopping over logs.

To keep "dirt cheap" in the name (and it was!) there was no swag. Next year I must complete the full series, a 3 and "5.5" mile race Saturday and the 11 miler Sunday. Then I'll get a sweatshirt! :)

Playing catch up

See you in a few months, non-stationary bike.

Have I really not blogged since the Autumn Classic?

I'll use my usual excuse, I've been busy :)

This is one of four posts I'll have in the next few days... I need to write about my most recent trail race, the 1,000 burpee challenge I took on and some great new songs for spin I've discovered!

The election was... the election. Crazy busy up until the end, when we all got the results the pollsters said we would get. For a slight peek into my professional life, check out the fact checks myself and my colleagues were able to put together. I'm quite proud of what we were able to do!

But enough of that! Some updates on how my Musselman training is going (and other randomness that I feel like writing)!

There have been a few freak nice days but for the most part the bike has been shelved for the season (tear). I'm glad I got in as much riding as I did before it got cold and dark. But now it's cold and dark.

I set a goal of doing three lifting sessions, three swims and three runs or spins each week. Haven't gotten there yet, I will this week!

I've realized I'm not very good at resting. My initial instinct when I took some time off after the election was to pick up some extra spin classes. (I've got a song post coming.)

I am getting AWESOME in the pool. Well, nowhere near awesome. I'm still pretty pathetic, actually. Right now I'm up to two and a half laps without stopping, 25 lap total. Given that I couldn't even do the breathing thing three months ago, I feel awesome.

I'm really noticing improvements in my strength, thanks to my trainer. I can do 35 pushups, 47 decline crunches and hold a 4:00 plank. And some other benchmarks I can't recall at the moment.

I still haven't been running much, but every time I do it seems to come back naturally, so I'm going to keep focusing on swimming and strength and pick up on it in the spring.

Lizzie Dog is upset that I am not sharing my Wegman's salmon with her. I guess I could spare one bite.

Trader Joe's is finally open! Just in time for me to realize that I could find most of the things I missed there at Wegman's. But no matter! I got some ginger pear tea, frozen mahi mahi and cheap Gluten Free waffles. YUM!

McKenzie's seasonal reserve hard cider may well just be the death of me. And I have a P!nk song in my head.

Ok, that's all I got.

Race report: Rochester Autumn Classic Duathlon

A rainy morning. 

I am now a du-athlete. And once I get that pesky swimming thing figured out, this half-iron is in the bag!

On Sept. 30 I finished the Rochester Autumn Classic Duathlon in 2:15:02 (had I not forgotten to take my helmet off at one transition I could have been under 2:15... gah!!! Yes, I know my goal was 2:30.) Many apologies to the few who care about taking forever to get this report up, as mentioned in my previous post, life has been busy busy busy!

The du was a 2 mile run/10 mile bike/2 mile run/10 mile bike/2 mile run.

Here's the breakdown:

• 2 m run - 19:17
• Transition - 40 seconds
• 10 m bike - 37:35
• T - 60 seconds
• 2 m run - 18:43
• T - 41 seconds
• 10 m bike - 38:38
• T - 28 seconds
• 2 m run - 17:58 (negative splits wee!!) 

I wake up to the clank clank clank of rain pounding against my air conditioner. Always encouraging on race morning :-/ I got there, caught up with a friend, and it's still pouring. But as time to line up nears the rain is down to a light drizzle. 

I size up the competition. Lots of hardcore looking people there. I was one of the few on a hybrid. For the Formula 1, the longer race that I did, it was mostly men. They yell go and everyone takes off. For the first tenth of a mile or so I'm at the back of the pack running an 8:00 mile. Crap! I don't want to finish last. Panic sets in. I ease up to about a 10 minute pace and since they started the sprint distance people five minutes later it was hard to tell where I ranked. I run most of the two miles with another guy who kept saying "yea, I run a 10 minute mile I know I'm slow". We're running just under a 10:00 pace and all I kept thinking was "slow down slow down slow down or you'll never make it." But the pace felt comfortable. 

We get into transition, I go through seamlessly, and the guy I was running yells "hey, Ohio!" as he whizzes by me on the bike. I'm riding in a steady line of people so my fear of being in last place subsides. I get over the hills without a problem, and go back to transition. This is where I almost ran off with my helmet, thank you awesome guy working the transition area who stopped me! I take a Honey Stinger, kick it up and...

Owww.

This does not feel good. I knew what to expect from practice but I didn't account for the hills. I cannot feel my legs. My quads are burning. It was a weird sensation only comparable to the last six miles of a marathon. I have no sense of how fast I'm going. I feel like I'm barely shuffling along, but when I look at my watch I'm still running sub-10s. I get through the first mile, and my legs ease up and then the second mile is quite pleasant. 

And then, just as I'm back to the running groove, it's time for the bike. In the 18:43 I spent running some sinister jacka$$ went out and doubled the size of the hills. This bike was rough. I was shifting on hills that I hadn't shifted on the first time.

Further, all the sprint distance people were done, and I'm all by myself. Fear of last place sets in again, until I pass someone fixing a flat. Thanks to the wonderful Fleet Feet crew I didn't get lost since I could no longer use my usual follow-the-person-in-front-of-me strategy. 

The whole 10 miles are a struggle. I just want to be done. I run in my bike, barely stop and kick it out for the run.

Ow. Ow. Ow. Ow. Ow. Ow. Ow. 

It's even worse than the second run. I feel like I can barely control my legs and my knees are knocking together, something I have never felt before. The only thing that's keeping me moving is me wanting to be done, "you haven't walked yet don't do it now" I keep telling myself. Somehow, some way, I find the energy to make it through the two miles and kick in in. Matt the trainer is there cheering, yay! 

Age group award! 

I catch up with David, who finished 15 minutes ahead of me and is up on the results. He tells me that he didn't see any women my age ahead of me... hmmm.... There weren't a lot of women, period. I stay for the awards ceremony.

They call my age group and go immediately to second place, which means there was only one other woman. They call a name, and it's the girl in pigtails I passed during the final run. Then they call first place for my age group and it's me! I never win anything... and first out of two is still first :)

It was all in all a great race, I'll definitely look for the spring classic! 

Getting my ambition back... and my next race

I know.

I know.

I know.

I've been a real bad blogger lately. (Yet somehow I eeked out 2,200 hits in September.)

There are many reasons for this: Work has been insane. My home computer is on the fritz. I'm trying to get outside as much as I can before the long winter sets in. And, well, I've kind of been addicted to this tv show (which I finally finished)...

(Warning: Long, ramble-y, probably pointless post ahead.)

Anyways, I've got a race report on the Rochester Autumn Classic Duathlon coming after I write this (though I'll probably space them out to autopost). I also have a doozy of a cycling playlist to share. But a brief Facebook conversation with an MIT friend inspired this post which I wanted to get done first.

My running hit an understandable lull during and after the move. The fact of the matter was, running was not going well even before I took the new job. In Ohio I was in a rut but my running buddies kept me moving. I left them to come to New York, and without a group or a race to train for I didn't look forward to running. It felt like a chore. Plus I was getting slower, not faster. Not encouraging.

I knew I was burned out but I've never been very good at resting. So I did what any clinically insane person endurance athlete would do and set my sights on a half ironman. You know, because a sprint tri would be too easy logical.

So for about three months now (has it really been that long?) I've hardly been running at all. I've been on the spin bike. I've been biking. I've been swimming. I've been working on my strength. I've been stashing my pennies away so I can buy a road bike in the spring (what does it say about me that that's a bigger priority than a computer?).

In three months of very little running (occasionally I'd toss in a 3 or 4 miler) here's what I've been able to accomplish:

• I can do 30+ pushups in one shot. When I first started focusing on my strength, I could barely do 8.
• I can hold a plank for three minutes (I'm no Kimberly Bouldin). When I started getting back to core work I was up to maybe a minute.
• I can do 200 squats in one shot on the BOSU with 5 lb weights. I remember struggling with 50 before.
• I'm up to 20 smith rows, again in one shot. I think 8 was my limit before.
• I completed a century bike ride with killer hills. Before moving here my distance PR on the bike was 40 miles all on a flat.
• In general, I kill it on the hills on the bike, where I used to struggle with the slightest incline.
• My trainer said my balance has improved substantially.
• I can now do three lengths nonstop in the pool, and I'm totaling just over a half mile in the pool for each workout. I know on the surface that's not impressive, but when I moved here I didn't even know how to breathe correctly. 
• I'm becoming a much better spin instructor. The bikes at Rochester Athletic Club have computers so I'm using RPMs in my teaching and learning so much. 
• I'm learning how to teach a new class, total body sculpt. It's your basic, full body lifting class, and I'm learning lots as I slowly get my routine together.

I'm working with a trainer who's helping out tremendously, and I credit him with all the improvements to my strength. The strength has helped my speed. I've also been trying to eat cleanly and cut most processed foods out of my diet (some days are better than others).

Going into the du, I had the biking down pat. A few hills, no problem! I  was nervous for the running. I had practiced on and off the bike to get ready for the transitions. My garmin is on the fritz (some days it works, some days it doesn't) so I haven't had much sense of my pace.

A week ago Sunday, I surprised myself big time.

Before my little hiatus from running, I was running at about a 11-12 pace. At the du, I was consistently doing sub-10 minute miles! My 3 2-mile splits were: 19:17, 18:43, 17:58 (sub 9!!!!)

Two work friends just did the Chicago Marathon. At work, inspired by them and still reeling from my du, I decide, "I think I'll run tonight."

I found myself super-excited about it. The same way I used to get so excited for every run. All the time. I went for three miles, the 10:40 pace felt easy. It was a wonderful night.

Friends, I have my running mojo back :)

So time for the next challenge: Fleet Feet Dirt Cheap Stage Race, Nov. 11, Mendon Ponds State Park.

11 miles. Time to ramp up the weekend distances in a hurry.

I'm mega excited.

Spin playlist: Digging up some classics

Tomorrow (Saturday) my spin students are going to suffer the consequences of one undeniable and unfortunate fact: I was a student of the late 90s/early 2000s.

Translation: Jessica got bored Friday night and dug into the trenches of her music collection.

I pulled out a few gems, mixed in with the same old same old (because I'm a creature of habit). This is intended to be a rolling hills class, with grueling uphills and super-fun downhills :)

I will be a better blogger... soon... life has just been a little crazy lately!

Pink - Trouble: Warmup

Walk the Moon - Anna Sun: Start of a long uphill, start easy and slowly add, use all three hand positions

The Doors - Hello, I Love You: Grueling two-minute uphill in standing 3

Pat Benatar - Hit Me with your Best Shot: Speedy downhill, pickup from 1:15-1:45

Matt & Kim - Good Ol' Fashioned Nightmare: I use this song too much but it's so perfect for JUMPS!!! :)

My Chemical Romance - Welcome to the Black Parade: Another song I use way too much, but perfect for ROLLING HILLS :) :) :)

Glee Cast - Halo/Walking on Sunshine: Speedy downhill in 1 and 2!

Rolling Stones - Honky Tonk Woman: Back to the climb

Cake - The Distance: Keep climbing with 3 pickups by 5 RPMs

Gina G. -- Ooh Aaah Just a Little Bit: Quick downhill

Black Eyed Peas - I Gotta Feeling: More rolling hills, with more jumps!

Matt & Kim - Spare Change: Short recovery

MC Lars - This Gigantic Robot Kills: Quick downhill

Big & Rich - Save a Horse, Ride a Cowboy (laugh all you want, LOVED THIS SONG in college) - Uphill

Nelly - Just a Dream - Cool Down

Upcoming races

Now that the unplanned century is done, here's what's on my plate for upcoming races:

Sept. 30: Rochester Autumn Classic Duathlon, 2 m run, 10 m bike, 2 m run, 10 m bike, 2 m run

Nov. 3: Mendon Trail Run, a 5K, 10K or 20K, whatever I think I can do :) 

It looks like there's an indoor triathlon that goes in March that I may want to try, but this website isn't updated :(