2-A-Days!!

Apparently I am now back in high school, and play on the football team. Or at least that's what I felt like yesterday.

I woke up and went for my early morning bike ride before work. Once I got home, I did 2 sets of this workout (using a medicine ball and free weights):

• Clean and Press
• Sit-ups
• Dips
• Russian Twists
• Split Squats / Bicep curls
• Hip Flexors / Glutes
• Leg Raises

That was my first workout of the day.

After work however, was another workout. K's boyfriend plays on a rugby team and currently they are in their "conditioning" phase. He has offered to let me come to any of their workouts that I wanted, so I took him up on it (my foot was FINALLY feeling better).

I grabbed a quick sandwich for dinner, and K, Baby Bizer (her sister), and I met up the fellas at Washington Lee high school. There was a lacrosse game going on and I was surprised at how many non-high schoolers were using the track!

Us ladies did a half a lap to warm up, and then the workout began. Ben put the workout together this time and he had told me ahead of time to "prepare to be crushed". Here's what we did:

• 4 sets of suicides (run to a point 1, then run back to start line. run to point 2 -further than point 1- then run back to start line, etc.) - these weren't normal suicides though. When running back to the start line, you had to run BACKWARDS! Luckily, I didn't fall.
• Run the bleacher stairs - as in run UP the stairs, then back down...the whole length of the bleachers (these weren't bleachers that only seat like 10 people either)
• Run an 800 meter (2 laps around the track)
• Run the bleacher stairs again

Now realistically, it was NOT a super hard workout. However, if you have EVER seen me do anything physical, you know I am not the fastest person. And I mean that in a way of which I am VERY slow. There is nothing about my body that is capable of FAST physical activity (unless you count talking as a physical activity...that I can do very fast!). So needless to say, I stayed at the back of the group the whole time. It didn't really bother men too much since the group was guys that play rugby and the Bizer sisters (who were bred to be soccer players/swimmers/etc). I know I am slow - so joke all you want, BUT even though I am slow, I still finish - and that's all that really matters to me. Plus, I didn't see any of you out there on the track now did I?

The worst part of that whole workout was probably the second (and final) bleacher run. I'll get better though. I figure this is a good workout to incorporate into my race training, so as long as my schedule lets me, I'll prob try to make their rugby workouts once a week.

After the guys part of the workout, us ladies went ahead and did some core exercises. We did a mash of Ab work; Kaela let us through a core circuit she does, Baby Bizer then led us through her core circuit, and we ended with a core circuit I did. My upper abs are a little sore today - WHICH MEANS IT WORKED! So I am pleased at yesterday's workout. I like doing core work with other people, because they can give you new exercises to put in your workout, which will help your body develop your desired muscles even more.

So there we have it...my 1st 2-a-day. Now while I know high school football players have MUCH more intense (and longer) 2-a-days, I still feel like I did a pretty good job at my first one.

This weekend: 4 courts 4 miler....I think I may "shamrock up" my running attire for this one!

- apes -

VOTE FOR REVOLUTION CYCLES!!!

Hey readers - go to this site: http://www.washingtoncitypaper.com/bestofpoll/nominees/1448/vote

Then enter your email address to vote on Revolution Cycles being the best bike shop in DC.

Don't worry - you won't be lying if you haven't been to the shop yet. It really IS the best one (I may be biased). But vote anyways!!!

Thanks!

- apes -

I RODE CLIPLESS!!!

I did it! I finally did it!

This morning on my bike ride (I leave Spike at the bike shop when I work, and bike home. Then the next morning I bike to get him and then go home and get ready for work) I rode CLIPLESS!!

That's right, I had BOTH feet clipped into my pedals, and rode down Washington Blvd (of all places) for a little bit. Even better? I DIDN'T FALL when I unclipped! I even rode on my drops during it! I am slowly but surely getting better at this whole "biking" thing.

I detoured some and rode in some neighborhoods, I'm gonna try to add some length a little by little to my morning rides.

This was a super quick post, but I was excited to finally ride with both feet clipped in.

- apes -

PS - for those that are into Mountain Biking, you may have heard of Gary Fisher (you know, the guy who pretty much invented mountain bikes?!?!?) Anyways, he is in the area this week for the Bike Summit and led a group from our new Crystal City Hub on a ride on the Mt. Vernon trail - TOTALLY cool if you're into mountain (or any kind of) biking.

PPS - GOOGLE MAPS with an option for BIKING is up and running (in BETA)! Finally a way to figure out how to ride from place to place!!

Cupcake = Badass?

Let's take a minute to talk about Cupcake and why she is "different".

Any bike you see around town (with the exception of a beach cruiser) usually has gears. The gears help you change how much power you pedal with. Analogy time - gears are like the resistance stage on a treadmill/elliptical. When you go downhill on a bike you don't want your pedals going out of control, so you change gears, giving yourself more resistance so your legs move the pedals slower, but the wheels still go the same pace. When you go uphill you don't want it to be impossible to tackle it, so you switch gears and your legs move the pedals faster (with less resistance so you won't burnout) and the wheels go the same pace. That's what gears are for.

Now there's Cupcake. She is a single speed bike, which means she has NO gears (only goes one speed). That means no matter if I am on a flat path, going uphill, or downhill I don't get any assistance from gears. It's all me people! Pedaling my heart out to go uphill (and there are LOTS of hills around me I have learned).

So my friend Stephen comes in the shop yesterday to look at a road bike for a race he is going to do in California later this year. Of course he asks about my bike and here's how the conversation goes...

Stephen: So you ride?

Me: I'm starting too, I just got a bike a little while ago.

Stephen: What kind?

Me: Oh, it's just a single speed that I retro-fitted.

Stephen: You mean, no gears?

Me: Yeah.

Stephen: So you're pretty much a badass.

Me: hmmm...I guess so.

I never really thought of Cupcake being a badass (esp. with the name Cupcake) since she doesn't have any gears. But I guess Stephen is right...since I get no help on hills and whatnot, I have to use MY leg power to handle her. No help from the gears from me. And I always thought those cyclists were crazy riders...now they're just wimpy cyclists with gears (ok, so maybe they are still pretty ridiculous even with gears, but still).

So now her image in my mind has changed a little.

Before she was nice and sweet Cupcake:

"I love all those who share the road!"

-----
Now she's hardcore Cupcake:

"Get outta my way or Imma cut ya!"

Well, looks like biking might be a little more fun now with her new attitude :)

- apes -

All the cool kids bike to work

I know I haven't kept you guys up to date on my biking adventures...but that's mostly because after my hellish adventure to Annandale, I haven't really done anymore bonding with Cupcake.

BUT I worked at the Bike Shop on Saturday, so I decided it would be the perfect day to bike to work! It's just about a 1.5 mile ride, so it should be easy. The problem in front of me was either to take the back roads (VERY HILLY) or Washington Blvd (a MAJOR road). I decided since it was a weekend there would be less traffic so I would be fine on Washington Blvd (and I was too lazy to try those hills on the back roads).

So I dressed up in my bike gear, and packed my work clothes into my book bag and headed out. There is a bike path from my house to Washington Blvd (so that's convenient) but then it stops right by the route 50 overpass and just turns into sidewalk. While that wouldn't be a problem and I would just hop onto the street to ride - the traffic goes the opposite way that I ride. So NOT a good idea AT ALL. So I stayed on the sidewalk until I got down to an area that I could cross to the other side of Washington Blvd - and then I crossed and went the rest of the way to shop.

On my ride I once again clipped in one foot and debated if I wanted to clip in both - I think pretty soon I'll ride with them both clipped in!!! But while I was on the ride, I DID ride with my hands on the "drops" of my handlebars! Since my handle bars are the kind that curve down and under the flat part, the drops are the part that are curved. So I rode on those, and I looked like a real racer - and it was definitely more comfortable.

As I pulled up to the shop, I really felt like a cyclist: Tiernan and Zeke had ridden their bikes and had gathered with Alex (the uncool kid who drove) outside the shop to chat...so I biked right up to them and we had a small biking group! That was my cool biking moment of the day....then it was time to go inside and change for work.

I also bike home, but nothing more than having one foot clipped in and riding with my drops again happened. Oh, except I fell right outside of my apartment, with an audience. Sweet. At least I gave the couple some entertainment...they tried to help me, but I told them it's ok because I was new at clipless pedals. The woman said she understood, as she was a cyclist as well.

- apes -

We meet again GYM, my old friend

I AM SICK AND TIRED OF MY INJURED FOOT!!! I have had tons of time off from the bike shop to run and train for my half marathon in 2 weeks...but because of my stupid foot injury I haven't been able to.

I decided on Friday to just forget about my foot (prob not a good idea). But instead of running, I decided to do an old gym workout. My friend Brian (now in the coast guard) had sent me some workout plans about a year ago (he was studying to be a trainer or something like that). I called them my "Body by B" workouts and they were great!

Since they worked so well in the past, and I needed to get off my ass and back into some sort of shape, I decided to use them again. So after work on Friday I hit up our free gym at work (knowing no one would want to be in the gym on a Friday evening) to get myself back on track.

So here's what I did....

Warm-up: 10 min on the bike

Cardio: 20 min on the Elliptical
run for 4 minutes at a level 3.
at 4:00 min Sprint for 30 seconds at a level 5.
at 4:30 min Recover for 90 seconds at a level 3.
at 6:00 min Sprint for 30 seconds at a level 6.
at 6:30 min Recover for 90 seconds at a level 3.
at 8:00 min Sprint for 30 seconds at a level 7.
at 8:30 min Recover for 30 seconds at a level 3.
at 9:00 min Sprint for 30 seconds at a level 5.
at 9:30 min Recover for 90 seconds at a level 3.
at 11:00 min Sprint for 30 seconds at a level 6.
at 11:30 min Recover for 90 seconds at a level 3.
at 13:00 min Sprint for 30 seconds at a level 7.
at 13:30 min Recover for 30 seconds at a level 3.
at 14:00 min Sprint for 30 seconds at a level 5.
at 14:30 min Cool down for 3:30 seconds at level 3.
at 18:00 min Cool down for 2 min, at level 1.
at 20:00 min you are done!!!

Weights: 2-3 sets with 12-15 reps each time
1. Clean and Press (I modified mine with free weights)
2. T-pushups
3. Sit-ups
4. Dips
5. Russian Twists
6. Split Squats / Bicep curls (at the top of the squat, do a Bicep Curl)
7. Hip Flexors / Glutes
8. Leg Raises

After that workout, I felt GREAT! My foot didn't bother me during it (thanks to the elliptical) and I was able to get in some cardio and strength training to keep me from being a complete bump on a log before I run that half marathon (yes, that's 13.1 miles - AHH!!!).

So today I will be on the hunt for an ace bandage to for my foot to see if that will help with my running once I get some time to do so this week (back to my busy hours at the bike shop).

I can't wait till the half is over so I can rest more...I'll have PLENTY of time to train for the full marathon.

- apes -

Love the Run You're With 5K

Sunday came. It was time for the 1st "Love the Run You're With" 5k (3.1miles). It was originally scheduled for Valentine's Day - and it was similar to a stoplight party (but racing). When you signed up for the race you signed up as single (stupid cupid), in a relationship, or other (similar to - i have a S.O. but just want to get some action while they aren't here). It was a cute idea for v-day but I noticed there were VERY few of us "stupid cupids" with a green bib. (In the pic below Juan has a white bib because he registered a few days before - but he would have DEF been a red bib-er).

It was Juan's first race EVER! He had to do a race in order to qualify for the half marathon (in 20days!!!) so he was a little nervous. He did great though (beating Leo).

Race time: so once we filled in Juan on what to expect during the race (water station, chipped timing, etc) we got in line and started our run. His goal was to keep up with Leo.

During the race, I began to realize that the further back you are, the weirder the runners get. And since I am slow...I get to see the weirdness.

- A woman was running backwards. BACKWARDS! Like I was staring her dead in the face while I was running FORWARD and she still beat me. Awesome.

- 2 girls were running AND butt-slapping. I don't mean a gentle pat to say "Come on, you can do it - a little bit more". I mean FULL ON ASS-SLAPPING. Girl 1 would wind back and slap Girl 2's bum. Then they would laugh, run to the other side of the "lane" and G2 would slap G1's behind (you like how I am using a different word each time I mention the gluteaus maximas? I wonder how long I can keep this up...).

- TUTU runners. I know many people like to "dress up" for races, and this one was "love themed". They wore pink down vests, silver leggings, and crazy pink tutus. Also beat me.

Now, I couldn't see if any of these people were "stupid cupids" or actually had significant others, but i am pretty sure they were all in relationships. I mean are you going to be that weird when you're single?? I didn't think so.

Once the results were posted here were our times:

Juan 26:22 and placed 324th

Leo 26:22 and placed 373rd

April 30:19 and placed 713th

Yeah - as you can see I am slow. This was I believe my WORST 5k time. I crossed the finish line and was NOT happy. I'd blame it on the race starting off being uphill, but in reality I just need to get back to training. I wish I could figure out where you can sign up to get the "fast running" gene. But until then....

- apes -