Workout Wednesdays: Doubles?

First off, thank you so much to all of you who participated in yesterday’s Virtual Kick Ass 5K! Remember, send me a picture of you and your race bib and you get another entry into the seriously amazing raffle I am hosting.

Today closes the race raffle. From here on out, raffle tickets are $20 per ticket and you donate on my fundraising page. Don’t forget to email me that you donated so I can make sure I get all your information correct in case you win!

Can you picture you and 9 of your friends here? I can.

Can you picture you and 9 of your friends here? I can.

Fitness trends are a dime a dozen, especially here in NYC. Part of the reason I love living in the city is that we get all the best workouts, oftentimes before everyone else. One of the recent trends that has received some attention are doubles.

From a purely physiological standpoint, most doubles are fine. In fact, I’m a big fan. I’ve been known to run to and from the gym or yoga studio and even host BRick workouts with Flywheel.

We ride and then we run!

We ride and then we run!

Two-a-day runs are something I love to do in the summer when it’s too hot to get a lot of morning miles in or I’m busy, busy, busy. I’d actually love to swim outdoors in the summer but outdoor pools are in short supply in midtown.

Here are a few guidelines for doubling up for beginners:

  • One workout should be easy
  • Don’t double back-to-back days
  • Gradually add doubles into your weekly routine
  • Try to break it up to morning & evening workouts, not back-to-back
  • Cancel doubles at any sign of overtraining

I cannot stress enough how quickly these kind of workouts can lead to overtraining. 

Why? Because you fatigue your muscles doing one exercise and then ask them to go and do another. Your body can only do so much. Something’s going to give: your form, your muscles, your strength, your blood sugar, and then you’ll really be in trouble.

Haha. So funny...until this is you.

Haha. So funny…until this is you.

Also,

I do NOT recommend doing a weight training/strength training workout the same day as a long run!!!!!!!!!!!!!!!!!!!!!!

Yoga, bootcamp, weight lifting, pilates, anything! If you are a runner, long run days are sacred. Run, stretch, foam roll, ice, relax. Your body will be too tired and too depleted to have a productive strength training session.

And form is EVERYTHING where gaining strength is concerned.

Don't be this guy(Image courtesy of vector.rs)

You don’t wanna be THIS guy, do you?
(Image courtesy of vector.rs)

By all means, give a double a shot. But listen to your body. If your form is going to pot or you feel lightheaded or nauseous, go home, eat something, and call it a day.

Be smart. Train hard, but be smart about it.

Now go out and run!

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A Little Extra Something

Yesterday’s track workout with Birdie kicked my butt. She was doing ladders, I was doing stair-step repeats. We were both sprinting at breakneck pace all over the track. And man, oh man!, was it COLD out there.

It seems that I can’t do a track workout without it being #1. FREEZING and #2. WINDY. What is the deal? I know it’s on the East River but it’s not like it’s on the Atlantic Ocean. Gimme a break.

Deceivingly beautiful view. Don't be fooled. It's cold as hell and windy to boot.

Deceivingly beautiful view. Don’t be fooled. It’s cold as hell and windy to boot.

But we still gave our workouts our all and powered through, dry heaves and all. That workout is exactly why I was a lousy track runner: distances less than 15K are not for me.

The one thing I do like about running on a track is the home stretch. Finishing on a 100 meter straightaway is one of my favorite places to give that little extra something. I run a little harder (or not, maybe I’m just maintaing pace at that point–who knows?), I push a little more. I love that finish line.

Cookie Monster knows what I'm talking about.

Cookie Monster knows what I’m talking about.

I have a harder time giving a little extra something in the gym. All I can think about is doing too much and hurting myself. It happened in spin class once and I ended up with a really angry TFL.

So I tend to steadily increase my weight and difficulty of exercises. In my professional opinion, this is a much safer way to go for more difficult, strenuous actions.

Me and my 20s are BFFs. Outside of leg and back work, these bad boys are all I really need.

Me and my 20s are BFFs. Outside of leg and back work, these bad boys are all I really need.

I’m SO EXCITED to share with you a very special person and family friend who gave a little extra something to add to the already awesome raffle prize pool. Are you ready? Hold onto your hats!!!

**7 night stay for 10 people in a beautiful villa in Acapulco, Mexico**

You could be here. You and NINE OF YOUR FRIENDS!

You could be here. You and NINE OF YOUR FRIENDS!

Your own 5-bedroom villa in Acapulco for a week, including:

  • 20,000 sq. ft. of luxury overlooking Acapulco Bay
  • 5 air-conditioned bedrooms, each with en suite bathroom
  • 2 swimming pools
  • Breathtaking gardens with waterfall
  • A full-time staff of 4

(Flights and transportation are not included)

I’m totally serious. This is something you can win and here’s how you can get more raffle opportunities:

  1. $15 donation gets you one entry and a race bib for the Kick Ass 5K, every additional $10 gets you another entry (don’t forget to email me that you donated!).
  2. If you’re already registered, each additional $10 gets you another entry.
  3. Sharing the Kick Ass 5K on your blog or Twitter gets you another entry (don’t forget to send me the link so I can credit you!)
  4. Sending me a picture of you wearing your race bib on race day (April 9th) gets you another race entry.
  5. Donate to my fundraising page, no need to participate in the 5K.

A couple of things:

  • The raffle will close on Friday, June 7th at noon. Only donations up to that point will be considered to be entered into the raffle.
  • The raffle winners will be announced the week of June 9th (when I get back from the race).
  • Winers will be contacted via the email you give to Active.com when you donated.
  • Winners will have ONE WEEK to respond to me to claim their prize. After that, another winner will be chosen.

Phew. Things just got real, y’all. Help me meet my $20,000 goal. Viva la Mexico!

Now go out and run!

Better Than the Alternative Tuesdays: The Ledge

You survived Monday. Hooray! And Tuesday. Woohoo!

This is how I feel when Monday rolls around. Not because I really hate mornings but am not a fan of Mondays at school.

This is how I feel when Monday rolls around. Not because I really hate mornings but am not a fan of Mondays at school. 11 hours in class will do that to you.

So welcome to Better Than the Alternative Tuesdays where we remind ourselves why is really so much better to be here, no matter what kind of crap we’re dealing with, than not. This idea came about from something Obi-wan (my Dad, not THE Obi-wan Kanobi) has said for years in response to the lemons life has thrown him/us, “Hey, it beats the alternative.”

And it does.

More and more I find myself out on The Ledge. In running, in school, in life. Just…out on there on The Ledge without a parachute, looking down and not knowing whether or not I’m going to fall to my eventual demise or into something better than I could ever have imagined.

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So, I guess I’ve been building my wings.

I went out on The Ledge and got into my dream school.

I went out on The Ledge and had one of the worst marathons of my career.

I went out on The Ledge and had major surgery to take back my life.

I went out on The Ledge and got told “no”. A lot.

I went out on The Ledge and made a friend.

I went out on The Ledge and got burned by people I misjudged. Again. And again.

I went out on The Ledge and met others with my disease.

I went out on The Ledge and true friends came to my aid.

I went out on The Ledge and found that a friend was not there with me.

I went out on The Ledge and found my husband there, right beside me, ready to take a leap with me, pushing me holding my hand.

Always holding my hand.

Always holding my hand.

The Ledge is a scary place. A place where you sink or swim. And for me it means that once I’m out there, someone else knows about it ‘cuz I’m a chatty one. So then I have someone who will know if I back out. Accountability insurance, I suppose?

Maybe I’m just a chatterbox.

Take this Virtual 5K. I put it out there and now have over 100 supporters, more than 20 raffle prizes, and people all over the world coming out of the wood work to help me meet my goal of $20,000. I didn’t sandbag my goal. I stepped onto The Ledge and look what happened.

Awesomeness happened.

Screen Shot 2013-04-02 at 8.57.50 PM

Holy awesome! Keep those donations coming, guys! I’m 1/4 of the way to my goal!

I’m learning to trust that regardless of whether or not I’m successful in these endeavors, I’m better for having tried. Yes, it’s lonely and terrifying to put yourself, your ideas, your beliefs, and even your health out there on The Ledge for others to ignore or ridicule.

 

But when you succeed, when you leap and find yourself somewhere better than you were before, even if it’s only once, it’s worth it. And so much better than the alternative.

Whoever thought "Doctor" would ever be in front of MY name? Not me.

Whoever thought “Doctor” would ever be in front of MY name? Not me.

 

Life is nothing without taking chances. Walk out on The Ledge every now and again, friends. The view is spectacular.

Now go out and run.