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My first 10 miler after teaching SPIN

Okay, so I know some of you are thinking “big deal, that’s called triathlon training!”  But to me, it was a big deal!

First I carbo loaded the night before… lol… it just so happened we were having a family get together at our home so we had spaghetti, homemade bread, caesar salad, and cookies and cupcakes.  Yes, I had multiples… of everything listed!  Eek!

I taught spin at 7:30 am.  For those interested… here’s my playlist:

During Bike Set up, People coming in…

Viva! (Orion Mix)
Daylight – Maroon 5

Warm Up

I’m Yours – Jason Mraz (76 rpm)
Untouched – The Veronicas (89 rpm)

Working Portion

The Biggest Mistake – The Secret State (feat. Akon & B.O.B) (105 rm)
Let it Roll – Flo Rida (127/2 = 63.5 rpm)
If Today was Your Last Day – Nickelback (90 rpm)
Remember When – Chris Wallace (127/2 = 63.5 rpm)
Suddenly I See – KT Tunstall (101 rpm)
One More Night – Maroon 5 (93 rpm)
Don’t Stop the Party – Pitbull (63 rpm)
Intoxicated – The Cab (127/2 = 63.5 rpm)
Your Body – Christina Aguilera (103 rpm) (and portion of cool down)

(I always have  couple extra songs inserted just in case – we didn’t end up needing them but I also had in the playlist:
Pound the Alarm – Nicki Minaj (125/2 = 62.5 rpm)
American Woman – Lenny Kravitz (85 rpm)

Cool Down/Stretch

Secrets – OneRepublic
Something in the Way She Moves – James Taylor

The profile was a simple one to coach but not always an easy one for riders to execute.  The ride consisted of one heart rate ladder repeated two times with a 3 minute recovery in between.

5 minutes spent at 75% of Max HR
4 minutes at 77%
3 minutes at 80%
2 minutes at 85%
1 minutes 85%+ (go all out)

As far as positions on the bike… for this ride I encouraged riders to keep close tabs on their heart rate and we worked positions that went with the rpm of the song at that moment.  Basically, whatever position we were in, I asked them to keep their heart rate in the specific interval.  But ultimately, the riders had control.  Ex. if we were in a standing climb and their heart rate was climbing too high, they could easily sit and climb or reduce resistance.

The ultimate goal was to get riders to be able to read their own body’s cues and see if they could peg that specific heart rate for the amount of time asked.  Questions? Let me know!

Now on to the run…

I came home, ate half a bagel with jam, changed my workout clothes and dressed for the weather…

It looks beautiful and sunny... but don't be fooled... it was freezing!

It looks beautiful and sunny… but don’t be fooled… it was freezing!



And this picture was taken at the end of my run so who knows what it “felt like” when I first started!

I set out with my Garmin on but decided I wasn’t going for any time… just to get the distance done.

At 3.8 miles I was feeling okay but feeling like I was a little slow. (I actually wasn’t that slow when I looked at the data later.)  I stopped to take a picture of some turkeys… yes, we do see them around here but I’ve never seen them at this point in my run before.

turkeysThey seemed not to love me being there!  Oh well.

Huh. Maybe I shouldn’t have stopped!  Spinning for 45 minutes and running almost 4 miles is probably the most I’ve done at one time before… well besides running straight through a Half Marathon and teaching back to back classes (like SPIN and then strength) but I felt like this wasn’t beyond me.  So I put on some more chapstick; threw another Gu chomp in my mouth; put my mittens back on; and started up again.  The legs were not happy.  I pushed through and kept repeating to myself:  ”just warm up again and you’ll be good.”  It was true until about 6.14 miles.  (But who’s counting?) I didn’t stop, but I definitely had some self doubts creeping in.  Here’s what the profile looked like.


I knew I had a few small hills left and could cut out about 1.5 miles if I wanted.  But then ya know what?  All my tweeps (Twitter running “friends”) crept into my head.  These people do AMAZING things and I always feel like my runs don’t compare to their running feats!  So I bucked up and decided to just do it ALL.  And then? A headwind at mile 7.  Ugh.  Lasted for two miles.  My left hamstring started aching (from an old injury) but I still I kept going.  And then all of a sudden I had one mile left and decided to KICK IT IN!!  And again, I kept thinking of the amazing runs I see people on Twitter do.  50Ks, marathons, teaching multiple classes at the gym and still getting a decent run in, and kicked it in a little more.  And then it was over.  And it felt awesome!


You might not notice in the above picture but I wore my Mizuno Nirvanas for this long run. (They’re great running shoes, especially for longer distances.)  What else did I wear?  Let’s see.

My adidas colder weather long sleeved shirt with my
Nike hooded fleece over that. (I never took the hood off!)
An ear warmer from EMS.  (never took it off)
Fleece pants from Columbia.
Experia socks with Thorlo technology.
hand knit mittens from my mother in law!  These I took off and put back on several times.
Jaybird wifi earphones.
Adidas armstrap for my iPhone.
Garmin watch and HR strap.

Fuel Belt with three 8 oz water bottles…

My nutrition:

Like I mentioned earlier, I ate a half bagel as soon as I got home from the gym.  It was about an hour from the time I stopped spinning and actually got running.  So, I was a little worried that having about 35 minutes to digest the half bagel wouldn’t be enough time.  I have to say, I had a cramp in my left upper quadrant from about my tenth step of the run through mile 1. At the end of mile 1 I was wondering if my 10 miler was going to turn into a 5 miler!  Then thankfully it went away somewhere in mile 2!

So, all I carried with me was some Gu chomps.  I ate almost one package. I also had some vitamin water zero in my water bottles.  In these conditions my water bottles freeze within a couple miles so I did a little experiment.

I decided to take all 3 of my bottles knowing I would already be a little dehydrated from SPIN.

In bottle number 1: a splash of Vitamin Water Zero and the rest water.

In bottle number 2: 1/4 full of Vitamin Water Zero and the rest water.

In bottle number 3: 1/2 Vitamin Water Zero and half water.

Bottles number 2 and 3 never froze and weren’t too sweet.  (I REALLY like water so having to add something to my water on a run is not my favorite thing to do.)

Bottle number one froze half way through my run and I couldn’t get anything more out of it.

I didn’t finish any of the bottles but drank about 2/3 of all of them.


So, I think that’s it.

I appreciate all my Tweeps (unknowingly) pushing me to do more than I usually do!

I appreciate all my fantastic running gear I’m so fortunate to own.

I appreciate all of you who do these types of workouts more than once a week!  I was EXHAUSTED that evening and couldn’t wait to go to sleep!  LOL And no, I didn’t work out today!

Here’s the rest of my Garmin info if you’re interested…

heart rate graph




So tell me, what’s the hardest training you’ve done recently?  Did you surprise yourself in any way?

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