Tackling the Key Bridge

So the key bridge realistically isn't that far from Clarendon. I think I just think of it as being far since it connects VA to DC. Yeah yeah, I'm only like 5 min from DC, but it still sounds far when you are talking about traveling between states.

Spicy convinced me we could run the key bridge, and back. By convinced I mean a conversation like below:

Spicy: Hey Ape, wanna run the key bridge for our run

Me: Yeah.

So as you can see there was LOTS of arm twisting.

The morning came (Tuesday AM to be exact), and we headed out. we went down Wilson (lots of downhill, YAY), and then Spicy pulled the "are we even going the right way" move, and I responded with something along the lines of "STFU or I'll pop a cap in your a$$". Right before the bridge we had to cross over the crazy intersection area and figure out which side of the bridge to run on. So I just kept following Spicy, and he led me on a tiny path through some brush (if you put a few benches, it could be considered the 'key bridge park' - but would be about the size of my whole apartment). Once on the bridge I kept thinking "Just make it to DC, then you can turn around and walk". Spicy on the other hand....

No, he doesn't wear a hat when we run

...just kept chatting away. About the boathouse, the water, the castles on the Georgetown side, the ugly scenery on the other side, etc.

Then we got to the end of the bridge, and Spicy pointed out the spot where our first night out drinking (Roomster's Bday) I decided to lay down and rest because I was SOOO TIRED and DIDN'T WANT TO WALK ANNNYYMOOOORE (but to give me some credit, I was in heels and he made us walk the length of G-town, past the bridge, and further to find out friends house then he realized he didnt know where it was). And THEN we turned around and ran back.

Yes, I ALSO ran back...as in, I did not reach the bridge, turn and walk. Instead I kept listening to Spicy chatter on about how much cheaper to live on the VA side of the bridge it probably is then living on the DC side. I did go into Rosslyn and once we got to the first (of 3) monster hills and THAT's when I walked. Yeah, you thought I was running the whole way? HA! This ain't a marathon (ugh, I need to make some improvements before the marathon comes!) Spicy then started spitting out sayings:

"Whether you think you can or you think you can't, you're probably right"
"Think like a bumblebee, train like a racehorse"

So for his sake, I ran a little bit more, and then once we got to Courthouse we ended up doing our cool down (aka walking) the rest of the way. BUT THEN, once we hit Clarendon, Spicy made us run the rest of the way. When we passed the Bike Shop, Pinky the owner and Caleb from Crystal City were out in front doing who knows what. So we said hello, then headed over the WSC (Washington Sports Club) to do some core workout.

Pretty soon, I'll be able to run the whole way to and from the bridge (and beat those monster hills in the running battle)!

- apes -

Spicy Speak

Spicy (my trainer/friend/weekend roommate/coworker/etc) likes to share with me encouraging words on our workouts. So I will be sharing them with you, and will be naming these posts "Spicy Speak". Here's the first installment..

"Think like a bumble bee, train like a racehorse"

Well I immediately thought of 2 sayings:

"Float like a butterfly, Sting like a bee" - Muhammad Ali
- weird, because I'm RUNNING not boxing.

"Party like a rockstar, look like a movie star, play like an allstar...." - PitBull
- hmmm, the lyrics don't exactly relate to working out.

Ok, let me take a look at the ACTUAL saying.

This is my version of a bumble bee...

Think like HIM?!?!? He looks like an idiot!

Ok, so think like a moron...now onto the racehorse....

Woah - he looks IN-TENSE (except for that random "proper pinkie" on his left shoe/hand)

Ok, so think like a moron and train super intense? Hmm...let's look more into this.

Here's the story Spicy found on the saying (the subject of his email read "this blew my freaking mind when I read this")

Think like a bumblebee, Train like a racehorse.
An excerpt from Joe Friel's The Triathletes Training bible

~~~~~~~~~~

A few years ago, as the story goes, scientists at the National Aeronautics and Space Administration (NASA) developed an interest in the bumblebee. The lab folks reckoned that the little insect held some secrets of flight that may provide answers to questions about operating in space. After all, they asked, how could such small wings produce efficient lift for a relatively large and hairy torso? And how could a round body and flight position that violated many principles of aerodynamics move so effectively through the air? Indeed, there was much to learn form the little hummer.

So the scientists set about studying the bumblebee to discover its flying secrets. As scientists always do, they hypothesized about, scrutinized, examined, dissected, measured, timed, filmed, observed, compared, quantified, thought about, and debated the bumblebee. After weeks of study they came to one conclusion: Bumblebees are not capable of flight.

Fortunately, no one told the bumblebee. The silly insects go right on believing that flight is normal for them despite what the best minds in the scientific world know as fact.

We can learn a lot from the bumble bee. The single most critical piece of the multi sport puzzle is believing in yourself and your capacity to succeed. “If you think you can or think you can’t,” automobile manufacturer Henry Ford said, “you’re probably right.” The bumblebee thinks it can fly. Actually, the thought of anything else never even crosses its tiny mind. It just keeps on flying.

Then there’s the racehorse. Have you ever been to the Kentucky Derby or another big horse race? The physiology of equine athletes is similar to that of human athletes, and they are trained in much the same manner as a runner. They use heart rate monitors, train with intervals and endurance, follow a periodization plan, and eat a diet designed to enhance performance.

Psychologically, racehorses differ a great deal from multi sport athletes. They never question their training preparation. When it comes time for a workout designed by their trainer, they do it without wondering if it’s enough. They don’t go out in the morning and put in a few extra junk miles for “insurance.” They don’t worry and fret after a poor performance. Stable life goes on as usual.

On Derby day, racehorses are nervous just as human athletes are; they know what is about to happen, but they don’t magnify the tension by comparing themselves with the other horses (“Look at the legs on that stud!”). Instead, they are very purposeful in their approach to training and racing. There is but one reason for everyday existence – to get faster. If the horse is physically strong and the trainer is smart, this happens.

If you are to succeed in multi sport, the first thing you must do is believe in yourself just as the bumblebee does. Without this, all of the science in the world won’t do any good. Also, if this book is to help, you must have a purposeful, racehorse trust in your training. Continually second-guessing and changing training direction after every race are a sure way to fail. Think like a bumblebee; train like a horse.

~~~~~~~~~~

Ok, NOW it makes sense. So guys, don't tell me I can't fly - because I totally can! Or, in realistic speak, don't tell me I can't run a marathon (which no one has said, thanks!!), and I have to think like it's just part of my life. You know, I wake up, run a marathon, go to work. That's what everyone does, right? Ok - well, maybe on Oct. 31st tens of thousands of people wake up and run a marathon...and I'll be one of them!

The racehorse though? That's gonna be a little tough. But I'll see what I can do about training to train, since that's my job (currently more like volunteer work).

My response to Spicy was "I'll be the bumblebee, but I might be more like a foal than a horse". (A foal is a baby horse, in case you were too lazy to google that).

And that's our "Spicy Speak" for today.

- apes -

You Spin Me Right Round

MY FIRST SPIN CLASS!!!

Unfortunately, my bike was not sweet red, but boring black.

Spicy and I decided last night that we were going to try out a spin class at the Washington Sports Club in Clarendon. Luckily they had one this morning at 615AM! So we woke up HOPING the other one would be there (my phone is still non-functioning, and the new one hasn't come in yet).

Spin Class is a class on stationary bikes. But more like HARD CORE stationary bikes.

So we headed over to the gym, and we were the first ones in the class! That was great for me, I met our instructor, Allison, and she got me set up on my bike (since it was my first time EVER).

While everyone else arrived Spicy and I put on our cycling shoes, filled up our water bottles, and got ready for a workout! He and the boys at the shop had already warned me (tried to scare me) about how hard the spin class would be...but you know me, I had to try it out!

So the class started, and it wasn't too bad at all. I did get AWFULLY sweaty (expected) and since the guys had warned me repeatedly about how hard it would be, I think I cheated myself and didn't go as hard as I could.

There was lots of sitting, standing, sprinting, etc. on the Spin Bike, and with the girl in front of me, I didn't really have anything to look at. But the music was great! She played Katy Perry, some UK music, The Killers, etc. so it kept me pumped.

After the class, Allison asked how we liked the class and I told her she'd see us again! We had mentioned how we both work at Rev and she told us that she actually refers people to us for Spinning Shoes. If you plan on taking a spin class, GET SPINNING SHOES. I use the same ones as I bike on. Trust me, I could tell how much better they were then just using tennis shoes put into the toe cages. You can get good shoes for like $100.00. It's WORTH IT!

Spicy and I also moved over to an open room so we could do some core training, and he wants to "bust out his workout binder" which he says is apparently stocked full of different workouts. Dude, I'm just a blank canvas of skin and bones, so do what you want to get some muscle on me!

Next class, I am DEF gonna work on using more resistance so I can get an even harder workout.

Tomorrow, Spicy and I tackle a run over the Key Bridge (hopefully).

- apes -

PS - keep it up to everyone who is signing up for their first race (Hollee) and to those who want to train to tackle their first (or more) race this year (Kosoff).

**Plug: don't forget to click that "become a follower button" on the right side of the screen, show me you love me by being a follower!

Cupcake's first road trip!

This weekend was Billie Jo's wedding in Appomattox, VA. I took my friend Wilson and we stayed the night in Lynchburg (about 20 min from the wedding). We brought our bikes, and wanted to be able to go on a ride around Lynchburg on Sunday.

On Sunday when morning came around, the weather was gloomy and did NOT look like biking weather :( Since my phone had broken the night before we needed to stop by Verizon anyways, so while we waited for the Verizon Techs to figure out my phone, we rode our bikes around the strip mall lot. So we got SOME riding in.

After Verizon, we decided to head over to Lexington (about an hour away) so Wilson could show me his stomping grounds at Washington & Lee. Once there, the day just ended up being random. But we DID fit in a bike ride! We rode our bikes down to the river, and then I jumped in on my first rope swing!! We were planning on riding back to his frat house after the river, but then it starting storming...like HAIL-storming! So we left our bikes under a house and rode back to the house with his fraternity brothers. So we only got a short ride down TO the river, and we just picked up the bikes on the way back out of Lexington.

Wilson did switch my stem, so now I ride with a little more extension, and I look a little more aggressive, which I figured I'd need some time getting used to, but it's actually a slight bit more comfortable.

Even though it rained some on the ride home, Cupcake survived! She road tripped all over VA and lived to see another day :)

- apes -

Late Start

Friday was our weekly 5k in Crystal City. Roomster and I headed out, and arrived a little late (due to parking). We got to the start line...and there was NO ONE there! Uh oh...the race had already started, and by the time we got to the start line the clock was already over 4min into the race!

So we decided to hold hands and start the race together...and even though my roomster is a lot faster than me, she decided to pace me for the race.

We got to the first turn....and we saw the red dress. IT WAS THE RED DRESS RACE! You ran in a red dress to help promote awareness for a charity (I can't recall which charity thought). Roomster and I had been excited for the red dress race, but we had thought it was next weeks race, so we were disappointed we didn't get to run in our red dress :( But we saw PLENTY of other red dresses, and some of the men that were wearing them DEF needed to invest in a sports bra...I saw lots of moobs (man boobs) jiggling around!!!

Roomster had me pick people out to pass during the run...I mostly picked out strollers to pass, but we still passed them :)

It was weird to start the race so far behind, but also kinda cool. We didn't have the congestion at the beginning of the race to deal with that we usually do, so we were able to set a good pace. Although not even getting half a mile in and already having the first person pass us on the way back from the loop WASN'T fun. I felt SUPER slow...but I knew I wasn't actually BEING slow.

During the race, we passed a manhole, and bursting out was this super thick black smoke. I DEF tried not to inhale that as we passed! (It was weird because on the way home we passed a TON of fire trucks and ambulances - so we thought maybe it was all related).

At the end I sprinted (without telling Roomster) and ended up beating her by ONE SECOND! She had been running a little ahead of me the whole time though.

Here are our final results:

Me 30:01
Roomster 30:02

We both ran at a 9:40 pace.

During the race we passed a guy I met at kickball the night before, and at the end of the race we ran into a girl that Roomster had met the night before at HER new kickball game (she is playing on a DC team, and our Arlington team).

Afterwards they were out of the coconut water we love :( so we just headed home.

Since we missed the dress-up part of the race, we've talked about making our own theme for next weeks race (the last one of the series).

- apes -

My trainer

So you know how I said I wanted a trainer for my bday? Well I got one!!! Not a real one, but my friend Spicy has run a few marathons, been sponsored by tons of companies, and even had the opportunity to try out for the Olympics (in mountain biking). However, he hasn't run in a while because he injured his ankle a WHILE back and hasn't gotten back into running yet.

So last night at work I had said I needed to run in the AM and he said he would do it with me. I warned him I was slow, and he thought since he hadn't run in so long that I would SMOKE him. Lots of laughter from me ensued.

So we both got up way early and met at the bike shop. We started running and he warned me he was a chatty Cathy when he ran with others. I warned him I just listened to my Ipod. I was hoping I'd win. I lost. I muted my music and let him chatter away. Once we ran from Clarendon to Glebe Road in Ballston (1.5miles) we turned around and started walking back. He really wanted to push me to keep running, but I wasn't budging...it was early, and I wasn't up to par with my old running habits yet. So we walked until we got to Clarendon and ran the rest of the way. We ended up doing a 3 mile loop (baby steps, guys!).

Afterwards we did some core (ab) work and then I headed home to get ready for work.

We are going to try to do this a few times a week (except I'll start riding my bike to the workouts), and he is going to use our run as his warm up, and then go to the gym afterwards, while he waits until it's time to open the shop.

He had mixed some Hammer powder mix for me, it tastes like a strawberry milkshake!!!

MMMMM YUMMMYYYYYY

I told him he could now be my morning trainer, and it would help him slowly get some activity into his ankle. He mentioned that his ankle felt MUCH better once we started running.

I think running with him with DEF help my speed, when I run by myself I have quite a slow pace, but when running with Spicy I tried to keep up my best, and he wasn't planning on leaving me at all (which I am used to, so I just get in my zone and go), so I didn't want him to walk my pace (he prob could have). So hopefully this will help out with a quicker time.....let's wait and see!

- apes -

Morning Ride!

This morning I FINALLY decided to go on a bike ride before work. It has been QUITE a few weeks since I have gone on a ride before work. I actually almost missed it this morning as well, as I didn't get my butt out of bed till 7am (alarm originally set for 6am)!! But once I got up, and got out of the house, I felt GREAT!

I was a little worried about the traffic at 7am on Washington Blvd, but luckily it still wasn't too bad. The ride ended up being super quick, and I feel great after riding in the AM.

Tonight I PLAN (we'll see if it actually happens) on running home from work....but if I do, I need to make it home in time to watch GLEE!!! So depending how quick we can close up shop will depend on if I run or drive home.

- apes -

PS - HAPPY BIRTHDAY POPS!!! If it wasn't for him, I wouldn't be here to blog and keep you guys (all 3 of you that read this) entertained for about 3 min a week by my writing.

Crystal City 5k!

Friday night was the weekly 5k put on by Pacers out in Crystal City. They do a 5k every Friday during April...I missed the first one, but was there in full force this past Friday. By full force I mean, tired, tummy ache, untrained...but whatever.

After I got home from work Roomster and I headed out to the race and got your running bibs. Mine is #417...MY BIRTHDAY!!! HOW SWEET!! I didn't realize it until AFTER the race when Roomster brought it to my knowledge. What can I say, I'm not very observant.

At the start, we grab a spot in the middle (so there's still people behind me once my pace slows) and we get started! The energy before the race was awesome. Everyone was SOO energized! Not like normal races where everyone is tired (early morning races) and just ready for the race to start. So I like the energy buzz I got.

As soon as the race started and I made the first turn...I got a side cramp. REALLY?!?!? It was like a few feet! And that's when I got worried. Yeah, I might have done a half marathon last month, but I was thinking I wouldn't be able to complete a full 5k that night! Crazy Body. Anyways...so each time we did a turn around, me & Roomster waved/clapped/hollered at each other (I got separated from her early on...of course).

The big runner I remember this time was "THE GUIDO". Even Roomster knew who I was talking about when I saw her...Think of Pauly D (from Jersey Shore) in running clothes.

See his "blowout" hair? Yeah, Imagine it a little bit longer, and EVEN MORE shellacked to his head. I had to do a double take because I thought he was wearing a helmet. I think maybe he was running to a Jersey Shore Casting call and got mixed into our race. He was juiced up, and orange tan...and his running clothes where smaller than mine! Like Hotpants and a sleeveless top (maybe it was a tank top, I don't remember). But yup...I got beat by THE GUIDO.

Anyways, at the end of the race I crossed and Roomster was there to cheer me on (OBV she was going to finish before me). That's when she told me about my race Bib. YAY #417!!!

I ended up crossing at: 30min 28sec. That's a 9min 49sec pace. I was expecting about 31/32 min just because I hadn't been running lately, and eating like CRAP (thanks Bike Shop boys...every night should NOT be burger night after work!). But I am still excited I got below 31min!

I don't think I'll be at this Fridays race (my bday Friday we do a Margarita Pitcher Contest at the Waterfront during the day). But I should be back the week after to HOPEFULLY not get a worse time!

- apes -

8 more shopping days left...

...till my BIRTHDAY!!!!

In case any readers wanted to send any gifts, here are some fitness items on my wish list:

Running Watch - and I don't mean ANY ol' running watch. I mean a GARMIN watch. You know the kind - big and bulky. It stores your time, distance, pace time, various workouts, etc. You can also plus it into your computer afterwards to get a graph of your run. Yeah, something like the GARMIN Forerunner 405 would be ideal, but it retails about $299.99. I don't think any of my friends love me $300 worth.

New Water Bottle - ok, this may not be for "running" but it's still for fitness. My current water bottles are so small, and I have to refill it a few times a day. ANNOYING...and I usually go thirsty since I'm too lazy to get up and actually refill it. Something like a Wide Mouth 32oz. Nalgene Bottle would be nice (in a pretty color of course).
P90X - That crazy workout video series everyone seems to be doing....but it still is a little pricey (cheaper on Amazon).

Running Socks - The "below the ankle-super cushion-y" kind of socks. Not those "super thin tall" socks that some people wear. Right now I'm favoring something like the PUMA Low Rider Socks.
Apparel - Of course who could NOT need apparel?!!?? For tops, I'm loving the Under Armor line (size small). For bottoms, it's touch-n-go...I gotta see how they feel before I know if I can run in them.
Workout Resistance Bands - you know, the kind you use with a trainer, or in a workout class.
A Trainer - Yes, a real life person. Preferably someone to come into my apartment "Boot Camp Style", toss me out of bed, yell at me to get me dressed...then torture me with workouts until I have to go to work. I'd prefer the male version that is oozing with muscles and hotness. And who likes a girl fresh with bed-head and morning breath.
Gift Cards - Usually I'm not a fan of gift cards, because I tend to not have a bunch of time to shop, but in this case...I do like gift cards from Sports Authority and Pacers.

So there ya go...a birthday fitness "wish list". Or you can look at it as a list of things I LOVE to use/wear when exercising or what I am looking to eventually get for my workouts (first purchase should DEF be the trainer).


- apes -

Sorry I've been away

Ok, I KNOW I haven't posted in like a week. There's good reason. I haven't been running/biking/etc. YES - IT'S TRUE! I SKIPPED A GOOD AMOUNT OF TIME BETWEEN WORKOUTS. Don't be disappointed, ok? Thanks kids.

Anyways. So here's a mash-up blog of stuff I HAVE been doing:

1) 5K Fridays - the first one was last Friday!! WOO-HOO. I didn't go. Enough said.

2) Sunday I didn't have to work at the bike shop, and the weather was BEAUTIFUL! Perfect day for a "let's get back into running run". Then Jack called at the EXACT right time and convinced me to day drink. Enough said.

3) Tuesday (yesterday) a water main broke in Tyson's and we had to evacuate the building. AS SOON AS I GOT TO WORK. So I got a day off. What did I do? I WORKED OUT! WOO - HOO, FINALLY!!

I proceeded with a short run (about 2 miles) and then ended up at the bike shop to grab my bike and bike home. So I pretty much did my own personal mini du-athalon. Then came home and did a little core workout. FINALLY I FEEL HUMAN AGAIN! I can NOT go that long without working out, ESPECIALLY because....

4) I REGISTERED FOR THE MARINE CORPS MARATHON!!! So I have until October to work my body up to run for like 6 (yes, SIX) hours of running (or however long it'll take me to run 26.2MILES).

Ok, so that's the quick and dirty about my exercise life since I last posted. This week I am working on my fitness a little more (unless the guys at the bike shop keep persuading me to hang out after work) so I'll be able to post more.

- apes -