Wheel on my spin bike keeps on turning

8/21 spin 56 mins at SYNCstudio in Laurissa's class with the +1

HR avg 149 max 174

I was looking forward to this class to help flush out my legs after the long run on Saturday, even though I didn't feel that beat up.  I managed to figure out some of the "traveling" on the bike and we had a pretty great mix of Journey and other music.  How can you not like a class when the last track is Don't Stop Believin'?

The Substitute

8/7 run spin 54 mins at SYNCstudio in Laurissa's Kristin's class WITHOUT the +1

HR avg 155 max 175

The +1 ran 10 miles this morning, so she bowed out of spin class again.  I don't blame her, as I wouldn't have gone either if I ran 10 miles (or even 3 for that matter).  It was very different from the usual Sunday class, as Kristin looks to weigh about 40lbs and moves with the speed of a humming bird.  I did my best to keep up.  I got in a pretty good workout but I wasn't feeling the music today.

Alone in a sea of Lululemon

7/31 run spin 52 mins at SYNCstudio in Laurissa's class WITHOUT the +1

HR avg 161 max 180

The wife was struck down by illness following her 11 miler on Saturday, so I had to go it alone to spinning class.  I would have gladly skipped, but seeing as how I slacked off on Saturday and didn't do my run again <insert heat related excuse> I knew I had to do some kind of cardio plus I already paid my 15 dollars.  Either my conditioning is getting worse or I'm working myself progressively harder in this class.  I still can't copy all the fancy bike "traveling" moves, but I try to keep my pedals in sync with the instructor.  My back bothers me a little bit during the class, but so far I've been able to avoid any residual pain, which is great and has allowed me to keep coming back week after week.

creating a pattern

7/24 run spin 52 mins at SYNCstudio in Laurissa's class with the +1

HR avg 153 max 174

Decided to keep my cardio indoors for another weekend.  Yes, I also setup on the bike directly beside the fan, so I can imagine everyone in the back row gets to enjoy my manly fragrance throughout the class.  I wore what I consider my "control top" bike undershorts for this class.  I call them "control top" because their tight spandex front crushes my gut, making it hard for me to breath, but not being a one of those cool roadbike guys I see who look like they dressed for the Tour de France, but somehow got lost in my neighborhood, spandex is foreign to me, so maybe this is a normal feeling.

I didn't work quite as hard as last week, but I got a pretty decent workout all things considered.  Looking forward to getting in some time on mountain bike now that I have it back.  I'll see about doing a post this weekend for all the bike geeks out there.

woohoo 80's music week

7/17 run spin 59 mins at SYNCstudio in Laurissa's class with the +1

HR avg 155 max 176

My legs were already wrecked from my first deep squat workout in three weeks (and it was a max out day), so I wasn't expecting much out of them for this spin class.  My main goal was to work out some of the stiffness and get them moving again.  I probably would have skipped the class if not for the lure of 80's music...  There I said it.  I love me some 80's music for spin classes.  I can get pumped up for some Bon Jovi, Queen, Billy Idol etc.  I think it's actually how pumped up the rest of class gets that really helps me push myself.  There are a lot of closet 80's fans out there.  Admit it.

The class went really well.  There were a couple of assistant instructor dudes in the front row and for whatever reason it's easier for me copy their movements than a female instructor.  I think guys just move in a slower, stiffer, and more lumbering manner or something.  Either way I focused on my pedals and keeping my lower back in a safe position through out the whole class.  I could tell my back was getting fatigued toward the end, but it's been a few days and I'm feeling much better than after last week's class.  I think I just have to be conscious of exactly what my lower back is doing throughout every minute of the class in order to avoid having problems later.

Ride to Nowhere

7/10 run spin 55 mins at SYNCstudio in Laurissa's class with the +1

HR avg 151 max 169

This is why the +1 puts me in the back row

Every time I go to SYNCstudio I am reminded of exactly how little natural rhythm I possess.  I can spin my pedals ok and with the correct tension, but I'm always the guy going left or on the down stroke when the rest of the class is doing the opposite.

It was fun to get in some time on a bike though, as I've been waiting with giddy anticipation for the "rebirth" of my ancient mountain bike from the REI bike shop.  REI has a huge backlog of repairs, so the bike won't be ready until after the 20th.  This has given me a lot of time to re-imagine my riding abilities and obsess over all kinds of newfangled parts and upgrades that I probably don't need, certainly don't understand and would be better served on a bike that isn't 12 years old.  This all started when my 4" (100mm") suspension fork went from mostly non-functional to instantly bottoming under the weight of my fat ass.  I'm going to resist geeking out on bike stuff right now, so I can save it for the post after I get the bike back.

Ok, back on track, spin class.  Laurissa is a great teacher, and her music choices are even better.  I would do more spin classes, but they always seem to aggravate my back.  I don't know if it's bike size issue (handlebars don't seem high enough for me), mechanics issue or just the result of having had a back injury in the past.  Either way, I'm finishing up this post on Wednesday night and my back is still bothering me.  The pain seems to be very low, possibly my SI or close to it.  Feels like I over stretched it.  I'm planning to repeat this class next Sunday, so hopefully I can come up with a solution, even if it means I need to bring a handlebar riser or something.

He's got leggs and let's hope he knows how to use them

2/3 spin 60 mins at SYNCstudio in Laurissa's class

HR avg 162 max 179

 Let's hope some more ice and my Zensah mantyhose get these legs ready to go.  If my knee doesn't make some fast improvements tomorrow, I might not be running at all.  Hit up a spin class tonight in the hopes it would help speed my recovery.  If I'm still struggling to get up and down steps tomorrow night I will need to rethink this whole race thing.

Laurissa did an 80's mix for spinning tonight and it was a refreshing change of pace.  I think part of the reason I like her classes so much is her music selection.  She usually picks out stuff other than the usual high energy club music.  Looking at my heart rate data I'm pretty sure all my time above 175 was due to "Dancing with Myself" by Billy Idol.  Yes, I'm ok admitting to this fact.  This makes me wonder what would happen if I started running with music, it's not something to try anytime soon, but I think it could be useful for speed work when I'm healthy again.

spinning my busted wheel

1/27 run spin 60 mins at SYNCstudio in Laurissa's class with a VERY RELUCTANT +1 (Love you, honey!)

HR avg 156 max 173

I'll be honest, the +1 wasn't the only one with reservations.  My knee being too sore for an easy run, I rolled the dice on the +1's type A need to workout and we snagged a couple spots on the SYNCStudio waitlist.  Miraculously, the stars aligned and we both got into the class.  My spinning skills didn't get any better since my last class, but I think my cardio base has improved.  The music selection was really good and the +1 likes the teacher, so I was out of the doghouse before I was off the bike ;-)  I wore my Timex Global Trainer to keep me honest and to gauge perceived versus actual effort on the bike.  I took it easy on the tension as there seemed to be a direct correlation with my knee pain and how much tension I put on the bike.  We both left feeling refreshed.  I'll have a better picture tomorrow of where I'm at for the weekend run.

Building my Aerobic Base

12/8 spin SYNCCycling 60 mins

The +1 talked me into playing hooky instead of cycling on Tuesday, so we had to make up for it on Wednesday.  This meant weights and cardio on the same day, not one of my favorite things.  She hadn't forgotten about it and made a point to call me earlier in the day to make sure I signed up...  So off we went for a full 60 minute class.  I think I haven't done a full spin class since before Mexico, which would mean October.  We've done quite a few of the combo classes lately, but none of them having more than 30 minutes of spinning.  I muddled my way through it, lacking rhythm as always.  My knees are feeling very stiff and making lots of funny noises.  I hope things feel ok tomorrow.  If I have time and the energy, I might try and hit the ATT for another run.  I need to make the most of the last days before our trip.

Combo Class @ SYNC

11/28 spin 30 mins yoga 45 mins

This was the SYNC combo class again.  It's turning into a regular thing on Sundays.  After working all night, it really helps to get me up and going on a day I would otherwise just lay around.  I want to thank the +1 for being a good sport and going with me after her morning runs, although I think the yoga makes her angry.  I felt like all the heaving Thanksgiving food I have been eating came back to visit me during the spinning portion, but I struggled through more out than in sync.

Another Sync class

11/21 spin/yoga Did the SYNC Combo class on Sunday.  My legs were already sore from running on Thursday and squats on Friday.  It was nice to do a little spinning again and keep my cardio up.

Three-peat

10/23 spin 60 mins

Did another one of these on some pretty beat up legs.  The girl in front of me was always out of rhythm, which kept throwing me off.  My knees are aching right now, but I hope some sleep tomorrow will alleviate that.  I'm taking Sunday off.

Finish Strong

10/21 spin 60 mins

Doing my best to get in at least two spin classes a week.  I do think I'm getting a little better at it, but I still have no rhythm.  Since we are leaving on next Thursday, the plan is to lift on Mon, Tues and Wed.  I want to get in at least one workout this weekend too.  Now if I can finalize these holiday plans..

Squat and Cycle

10/18 lift 1:30pm box squat 4+2x315 towel bench 5+1x240  snatches 4x100 and the usual pull-ups

Wow, we have pushed our weights up on the working sets for 10, 8 and 6 reps to the point of bombing on occasion and this was one of those occasions.  This used to be an easy recovery week, but now each weight is at the limit for the required number of reps.  I was so tired on the snatches, I had to do 6 on my left side as I missed lock out on two of them.  I had a really scary moment on my first rep with the 100lber, as my right hand slipped at the top of the snatch.  Thank goodness I was able to get my palm under the weight or it would have fallen on my head.  So I completed my first rep looking like a waiter carrying a tray.

10/18 spin 5:45pm 60 mins

So apparently doing heavy squats before a spin class isn't a good idea.  I made it through the class, but not my best performance.  I would rate this one up there with the intermediate class, maybe a few less sprints, but if you keep your tension where it should be; it's just as hard.  I think I excel at slow, high resistance climbs and suck at sprints.  This kind of makes sense with my build and how I train.  These last two spin classes feel like I'm moving backwards.  My legs feel heavy and my lungs are struggling to supply them with oxygen.  Hopefully it's just a little bit of overtraining and lack of sleep giving me troubles.

Out of Sync

10/17 spin/yoga spin 30 mins yoga 45 mins

We made it to another combo class at SYNCStudio today.  I think taking the last two days off did more harm than good.  Working all night and waking to an upset stomach didn't help either.  My legs felt sluggish the entire class, and I still have no rhythm.  The yoga went fine,  I even brought my mat, which I haven't used since I hurt my back.  It's nice to do a shorter practice as I ease my way back into it.  My foot is unhappy again, but I've stopped taking the diclofenac for now.  My plan is no running and no NSAIDs for another week.  I really hope this foot problem doesn't become chronic and I can start my running again.  I would like to do a trail race in early December before the big one in February.

Spin Cycled, Permanently Pressed and Tumbled Dry

10/12 spin 60 mins beginner/intermediate

Apparently I'm a baby spinner because this class kicked the crap out of me.  I think in part due to the intermediate level, there was no instruction prior to each move and they were all done so fast I had trouble catching on.  I had a hell of a time trying to keep up.  I could keep my pedals at the right cadence, but I could never get my upper body to match.  The various 6+ minute climbing sessions didn't help either.  I just hope my knees and my foot feel alright tomorrow.  I think I spent a lot more time off the seat and with significantly more tension and higher pace.  My left foot was starting to hurt like it did from running toward the end of the class.  I think I will try and stick to the basics classes for a few more weeks.  I also wore a new pair of compression shorts that were crushing my FUPA, which messed with my breathing.  I never realized I was such a belly breather until I wore these shorts!

The schedule for this week has changed again, as my lifting partner couldn't make it today, so we are lifting on Wednesday and Thursday.  I still might try to get in a yoga or a ninjafit on Wednesday and Thursday.

Dead Legs

10/9 spin 60mins

Did another "basics" class at SYNCStudio on Saturday.  I decided to try my mountain bike shoes (Specialized).  They worked pretty good, but the bottoms of my feet started to get numb about half way through.  I also felt like I have my cleats set a little too far back from the ball of my foot.  I never noticed this on my mountain bike before and I remember spending a lot of time to get it setup right, so I wonder if the clips are offset on the spinning pedals.  My shoes have laces and velcro, so they are a real pain to put on and take off before and after class.  I'll probably get a dedicated pair of spin shoes if we decide to keep going.

I enjoyed the class, but I continue to struggle with keeping in time with the teacher.  I seem to catch on to a little bit more each class.  I think I might finally get my seat setup just right in the next class.  So far my knees feel ok this time, but I'm reserving judgment until after the next 48 hours.  Otherwise, my body is done from the waist down.  Between the lunges, burpees, squats and spinning over the last few days, I just want to sleep through the rest of the weekend.  I was thinking about getting in another workout on Sunday, but I'm going to take the wait and see approach on that one.

Spun Out

10/3 30 min spin 45 min yoga

We did another spinning class at SYNCStudio.  This one was half spinning and half yoga.  Online registration showed the class to be mostly empty, but when we arrived the only pair of bikes available were on the front row next to the instructor.  This sucked extra bad, as I was the only dude in the whole class.  I struggled to keep in rhythm with the instructor, but we survived the class.  As long as my back feels good lifting this week, I'll continue to work in a few spin classes.  The vinyasa portion of the class was a nice change of pace and my back felt ok.  I still don't like doing all the forward folds, but I think my back is doing better with them.

I will be getting in some of the ninjafit classes this week and maybe a few Anusara classes, as well.  I think this should keep me in decent shape without being able to run.

Spin it to Win it

10/2 spin 60 mins

This is my first time trying to do one of these.  My only complaint is the height of the handlebars.  They don't go up high enough.  My seat ends up being higher than the bars, because they run out of adjustment.  This was fine for the first half or so of class, then my back begin to really really hurt.  I think I will do some more of the classes and see if it gets to be more manageable as I become familiar with the classes.

On a positive note, it loosened up my foot for a few hours, allowing me to walk normally.  Things have tightened up again, but I think it might be good for it in the long run.