Change, Change, Change It Up!

When I started running in high school, I ran the same 4 mile route every day around the same exact pace.  I always told myself as long as I made it back to my house between 34-32 min, it was  a "good run".  Did it make me fast? Probably not. Did it get the job done? Sure.

If you want to be fast, you have to run fast, which means, you must train fast.

I have clients that tell me they would like to run faster, yet the majority of their running consists of going to the trails or running around their neighborhood and like my previous self, they run the same route at the same pace, again and again.  So...if this sounds like your routine and you aren't seeing the pace results you would like , then it's time to Change.It.Up!

3 Mile Loop: Interval Training

The workout below isn't rocket science; it's basic interval training which should be a part of any running program.  This is what I did today on Lady Bird Lake trails.  It's simple and familiar for most people who live in Austin and run on these trails, and best of all, it can be completed in 25 min (or less if you are a speedster).

Park under Mopac Bridge and start your 3 mile loop running towards the Lamar Bridge.

The Workout:

5 min warm up (easy pace)

6 x 90 sec covering as much distance as possible / 90 sec easy-moderate pace

3-4 min cool down.

Your goal should be to complete the 3 mile loop as close to 25 min or less if possible.  Now, I know some of my faster running friends are thinking "25 min for 3 miles? That's kinda easy." Remember, this isn't an all out 3 mile time trial.  8-9 minutes is spent warming up and cooling down. 9 minutes is the actual "working time" and 9 minutes is the "moderate-easy" pace.

Playlist Bonus

I don't usually listen to music when I run, but today I was in the mood for some running jams.  Below is a sample of my playlist; a special bonus for reading my blog :)

Take on this workout next time you head out to the trails or around your neighborhood and let me know how you did!

Peace.HappyRunning.Love.

A Moment of Transparency

I am a woman. I am an achiever. I am never satisfied.

A friend posted this picture on Facebook the other day and it really "hit home" to me. 

Like many other women and especially those either employed and/or surrounded by the fitness industry, there is a lot of pressure in regards to body image, appearance, weight, body fat, leanness, etc.  These concerns are in the forefront of my every day life. If my clients aren't worrying about them, I am. 

The Sad Reality

I'm not sharing this so that you can all reply by showering me with compliments.  I am sharing this because I know I am not alone in my thoughts, and I know that some of you can relate. 

The reality of this picture is that for as long as I can remember, I have "hated" one thing or another about my body.  I'm not sure where it came from or when it even started, but out of the 365 days in a year, I'd say at least half of those days I have said one negative thing in regards to my body or my appearance to myself or to someone else (poor Rick takes most of the brunt).  I've made commitments to myself to be more positive, to stop the self-hate talk, to focus on my strengths.  It works for a while, and then before I know it I am consumed with comparisons to other athletes, trainers, fit women.  I look at them, and then I look at myself, and instead of embracing the good things I do have, I focus on the negative. 

All This Work...Where Are The Results?

I sometimes think about this girl my friends and I used to see when we worked at the rec center in college.  She was at the gym in the morning, she was at the gym at night, she was always working up a sweat.  And we used to say to each other,

"For as much as that girl works out, you'd think she'd look different"

First of all, I realize that's a total bitch comment and secondly, I sometimes wonder if that's me.  I work really hard to maintain and improve my level of fitness.  I eat clean 80 percent of the time, yet I feel like that's not enough.  And what frustrates me even more is that I have friends who are not athletes, who workout a quarter of the amount I do, who eat whatever they want, and appear to look better than myself. 

When Is Enough, Enough?

A few years ago I remember hearing two older ladies (in their mid-late 60's) in the locker room talking about "how fat they felt" and I clearly remember one saying, "I'm looking forward to my husband being out of town this week because I've been overeating lately, and when he's out of town, I don't eat as much." I remember this clearly because I thought to myself, "Well, shit...you mean I'm going to have to worry about this when I'm 60!?" 

When I'm 60 I hope to be traveling the world, baking cookies with my grand kids, not food logging, not wondering if I should workout again because I ate a piece of cake or drank one too many glasses of wine!  When does it stop?

I am a woman. I am an achiever. I am never satisfied....

this makes me ungrateful

And as I type this, and with every negative sentence that comes out of my mouth, I think what a disgrace it is.  How selfish and ungrateful I am not only to myself, but to my creator who blessed me with this body, who gave me my strengths, who loves my weaknesses for all that they are, who can take all of it away in a second.

"If you base your value on your weaknesses, you will underestimate your value" -Joyce Meyer.

I Will Run My Own Race

"We are uniquely designed to run our own race.
When we truly understand and embrace this, we won’t be tempted to compare or wish we had what someone else has. You won’t think, “If only I had their talent...” No, if God wanted you to have that talent, He would have given it to you. Instead, take what you have and develop it. Make the most of it. Don’t think, “If only I had her looks...” No, God gave you your looks. That’s not an accident. The life you have has been perfectly matched for you" - Joel Osteen

Peace.RunningMyOwnRaceOneDayAtATime.Love.

Remember Where You Came From

Prepare yourself as I step on my soapbox...

I saw this picture on Facebook the other day with the caption, "Nothing says CrossFit like the Reebok Super Ramp RL 7.0 Elliptical....."

And then it made me think of this shirt

And, then I thought, "Heaven forbid....somebody does something other than CrossFit." (Insert eye roll and pissed off tone of voice)

Here's my beef with these two scenarios.  First, the elliptical pictured above is not a CrossFit specific elliptical, and if it was big deal....at the end of the day it's still a method of conditioning.  Yes, probably one that most seasoned CrossFitters would scoff at, but as someone who doesn't live and die for CrossFit alone, and as someone who trains clients with different types of methods (not just CrossFit), and as someone who understands that not every body, nor everyone wants/needs to do CrossFit to be in shape, to get a good workout, to feel better about themselves; it disturbs me that some people forget where they once were, or where most people start.

Now don't get me wrong: I'm not hating on CrossFit. I am a CrossFit coach. I do CrossFit myself, but I also do other things. I even enjoy the elliptical from time to time. And if that makes me less of a "CrossFitter" in someone's opinion, I could honestly care less.

Remember Where You Came From

I would bet that 4 out of 5 people who do CrossFit didn't just wake up one day, roll out of bed, and decide to join a CrossFit gym. Rather, I'd say the majority of the people (aside from ex-athletes) filling CrossFit gyms started in a regular gym, doing bicep curls, lat pull downs, on the elliptical, or in a step class, kickboxing, spinning class, on the stair climber, playing racquetball, or hell...even the recumbent bike.  We all started somewhere. We all have to. So, to say doing the elliptical is a "fail" or mock someone for choosing to do any other exercise than CrossFit is not only ridiculous, but it's also very small-minded. 

At Least They're Doing Something

In a nation where the leading cause of death is heart disease, 1 in 3 people are obese; both having a direct correlation to inactivity, we should be grateful that people are moving at all.  I'm a fan of all kinds of exercise.  Anything that gets your heart rate up, gets you moving, sweating, makes you happy and feel better about yourself, I say,

"Rock on with yo bad self!" I think well all need to take a step back, get off our high horses, and be happy that people are actually making the commitment to a healthier and more active lifestyle, no matter the method.

And...Just For Funsies

Peace.DontGetMeStarted.Love.

A 6 Pack in 60 Days of Bikram?

I know you've all just been dying for the final post on my 60 Day PURE Bikram Yoga Challenge.  Due to our computer crashing last week, I'm just now getting to it.  Enjoy...

When I was in high school and wanted to get my belly button pierced my mom told me, "when you get a six pack, you can get your belly button pierced". It was if she knew 15 years ago that her daughter, no matter how how much she dieted and over-exercised, would never have a six pack.

Well, my friends...60 classes of Bikram yoga in 54 days and I'm here to report that....wait for it.....

I still don't have a six pack. In fact, I'm probably the only person in the 60 day challenge that didn't lose a single pound (aside from water weight).  And I'd be lying to myself if I said that wasn't one of my motivations for doing the challenge.  However, I'm over it because aside from long lost six pack and "so 10 years ago navel piercings", there is quite a bit I did improve throughout the challenge.

Most improved area(s) of my body:I feel like my legs are more trim/toned (why can't it ever be the area of the body you actually need work on) and I lost an inch and a half in my hips. I'm also certain I lost any sign of "apple bottom" I may have had before. Which I'm thinking is a lost cause anyway cause apparently flat asses run in the family. 

Most Improved Posture:

Savasana (dead body pose) and staying still between standing postures.

I know what most of you are thinking, "How hard is it to lay on your back; what's there to improve?"

You try to not move or wipe sweat as it beads up and rolls down your body, tickling you till it falls to the floor. Or try looking at yourself in the mirror and noticing your mascara is smeared and not reaching up to wipe it, hair hanging in your face, wedgies, all going un-fixed, un-touched.  In the past 60 days, I've become very good at ignoring minor things in the yoga room and focusing on just the practice and the yoga.

Favorite Class:

Feb 15: My birthday. Casey had the class sing "Happy Birthday" to me during both sides of the triangle posture.

Feb 24: The 545am class with Edy. I was super tired and was doubting why I was in class and not asleep, but Edy's energy and humor made the class so much fun, I forgot all about wanting to be anywhere but in the yoga room.

"Don't Think, Just Do"

This is one of the phrases that is often said during class. In other words, don't stand there too long and think about when and if you're going to get into the posture; just do it already.  Just like making exercise a priority in your everyday life. You shouldn't approach your day wondering whether or not you're going to workout. Rather, you should just know to get it done, without thinking twice, before the motivation escapes you.

"Change Is Good"

This phrase is printed on most of the PURE material. My friend saw it on my water bottle once and asked, "Is that a joke? It's the same class every time. Nothing changes" Yes, while the script, the sequence, and the postures may be the same every single day, the "change" is about your body, your mind, your spirit, your thoughts, your patience, your emotions changing over time, from day to day with each day you practice.  I can't tell you that the past 6o days have changed my sailor mouth, but I can tell you that I have developed a sense of calm when things unexpectedly arise. I no longer overreact to things/situations I may have before.

I think the most important thing I've learned throughout this challenge is that I really can do what I set my mind to do.  I've always thought of myself as determined, but now I know I must be.  Either that, or just plain crazy. There were plenty of times I could have easily talked myself out of going, or talked myself into "sitting out a posture" or making up an excuse to leave a class early in the past 60 days, BUT I did neither of these.  It was with "bengal tiger strength and English bulldog determination", as Bikram says, that I was able to finish the challenge...well, that and lots of AdvoCare products! (shameless plug)

Thank you to Michael for talking with me after class and encouraging me to stick with the challenge, and thank you to all my friends and Rick for putting up with my stinky-stank sweaty self day after day.

Peace.ImAddicted.Love.

Serrano Seeking Habanero: 56 Classes and Counting

"It was then that I learned to let go...it is now that I truly breathe" 

I saw this quote in the Bikram Yoga 108 studio in New Orleans.  And I thought, "How fitting is this quote for my practice, and my life in general?"  Since I last updated on the 60 day challenge I was frustrated, "injured", about to quit, and here I am with only 4 more classes left!  In the past 55 days, I've learned to "let go" of being competitive with myself in the yoga room, I've learned to "let go" of expectations on how I will perform, and I really have began to not only breathe, but to just do the yoga, listen, move, and stay focused on the overall goal. 

I'm a Serrano; Seeking Habanero Status

What does this mean? Well, at PURE Bikram Yoga, 50 classes completed you're a
Habanero.  55 classes a Serrano. 60 Classes a Habanero...the hottest pepper there is.  And believe me when you leave a 90 minute class that averages 105-110 degrees and 45-55% humidity; you are one hot pepper!

So...What's been going on between my 35th class and 56?

Purist:  I think it's safe to say that my body has become very efficient at detoxing and doesn't handle "retoxing" quite as well; which I found out the hard way the weekend of my birthday celebration.  Or perhaps I did a little too much "retoxing" in one night.  Either way, purist or not, I realize with all this detoxing I've become more of a "light weight" than I already was, if that's even possible.

Colon Irrigation in "The Big Easy": Hannah and I visited Yoga 108 in New Orleans the weekend we were there for Mardi Gras. I joked, "I wonder if everyone's sweat is going to smell like king cake and hurricanes?", and I'm here to report, it did not. 

We went to the 9am class and I was surprised to find it wasn't packed; because I guess people in New Orleans actually have jobs....not like in Austin, where I swear no one works.  It seems like every class is packed no matter what time of day it is.

However, the Saturday class was jammed to the max and it was hot as balls! I know this not only because I felt it, but also because you can see the temperature gauge in the room and it said 114 degrees and 60% humidity.  It took everything I had to stay calm and focused and not be pissed off the entire time.  

My most memorable part of Bikram in NOLA was when we were in this pose...

.....when the teacher said, "This posture is irrigating your colon. Think of it as an irrigation system flushing through your colon" and all I could picture as we were lying there was a sewer plant with fountains all operating inside my colon, I chuckled a bit, looked over at Hannah to see if her mind was also in the state of a 13 year old boy and of course, it was.

"Melisa, make sure your toes and heels are touching"

There are quite a few postures in Bikram when the teacher says, "toes and heels touching" and need I remind you with the picture below that touching my toes is pretty much impossible because of my ginormous bunions? I always find it comical when I'm "called out" to put my toes together.  I mean, look....you think these bad boys will ever touch one day? Fat chance.

So, that's what I've been up to in the Bikram Yoga world the past 20 days.  4 more days and I'll be a habanero!

Peace.56ClassesDown.Love.

Tears, Balls, and 35 Days Down

I'm officially more than halfway through the Pure Bikram Yoga 60 Day challenge!

"The Yoga is telling you something.  You're doing too much"

The above are words of wisdom I got after consulting with one of the instructors after class.  Words that after he said them, I said to myself, "No, chit...This. Is. The story of my life"

Tears...Oh, Silly Tears

I cried a few days ago.  I had a horrible yoga class.  Every posture (even the easier ones) bothered my hamstring.  I went home, vented to Rick and cried.  I admit, it was a bit ridiculous.  Who the hell cries about yoga? Seriously....it's YOGA. Not a terminal illness.

 *In my defense, my hormones were ahem..not in their natural state last week*

Le' Hammie Situation

I strained my hamstring doing handstand walks...which is a relatively easy task, but apparently since my hammies are uber stretched and over-worked, it didn't go over too well with my body and thus...I went to yoga, had a sucky class, and afterwards sought advice from my instructor on whether or not I should quit the challenge. 

I told him that I'm doing the challenge, I run, I CrossFit, and I don't understand why I'm getting hurt and how no one else in the challenge is.  I also told him that I don't like coming to class and having to "half ass" it because my hamstring is hurt and I thought maybe I should just quit.  To which he explained,

"You're doing too much. I'm not going to tell you to quit one thing or another, but you can't do everything 100%. If you want to run and you want to CrossFit, and you want to do the yoga challenge then you must go easy in the yoga room.  Don't force the postures, don't push the postures, and don't have any expectations for your practice. Just come in here and do the yoga."

Sounds Easy Right?

Hearing the words, "Don't have any expectations, just come in here and do the yoga" doesn't sit quite right with me.  But, unfortunately since I can't have my "yoga cake and eat it, too" I have forced myself to make a few changes this week.  The most important, being that I moved from the front of the room, to the middle/back where I'm less likely to push beyond what I probably should.

Balls in the Back Row Anyone?

The Upside of Being in the Back: No pressure to perform.

The Downside: Balls. In. Your. Face.

Indeed. This pose directly in front of me. Dude in short, cotton shorts. No undies. Me looking forward. Balls in my face. Me throwing up a little bit in my mouth. Me terrified to look forward the rest of the class. 

So...there you have it. It has been an eventful 35 days.  Until next time, I'll be trying to master the "no expectations, just do the yoga" mantra.

Peace.CheersToHalfwayThere.Love.

3M Half Marathon Recap

 Yesterday I put the last 12 weeks of my CrossFit Endurance training and programming designed by my pal, Benjamin Palmer, to the test at the 3M Half Marathon. 

Leading up to this race I've felt a lot of pressure within.  It's no different pressure than any other race.  I always get nervous, there's always some little ache or pain that arises in my body within a few weeks from the event; I always question whether or not I've eaten enough, gone to the restroom enough times, etc etc....  I often think to myself, "I wish I could just run a race for fun; without having a time/pace goal, and without letting the outcome of the race determine if I'll be upset with myself or excited the rest of the day."  


Why the Pressure- What Did I Have to Prove to Myself?
 - This is the first time I haven't trained with a "traditional" running group

- My training included 4 CrossFit workouts, 2 track/interval workouts, and 1 tempo/time trial run a week (plus Bikram Yoga) and NO LONG EASY RUNS. Vs. Running, running, running, with long, slower running, and only doing a little bit of weight training as before.

- I'm racing as a slightly larger, endurance athlete.  Before you roll your eyes, hear me out on this....when I ran my fastest half in 2004 (1:30) I was 25lbs lighter than I am now.  My second fastest half in 2009 (1:31) was 8-10 pounds ago.  So, I felt the need to prove that even though I am no longer a skinny, starving, over trained runner, that I could run just as hard, just a fast, and feel not just as strong, but stronger.


- I wanted to prove to myself that the CFE programming really does work.  


So....Getting to the Good Stuff....The Results:
Thanks to programming a la Benjamin, and pacing from Sam through mile 5 to the end (and 3 miles from Rick) I ended up running a 7:09/mile pace; giving me a finishing time of 1:34:07.

I started the race 4 minutes later because I was standing in line for the restroom.  By the time I made my way to the start, I was stuck in the pack of the 2+hour half marathon pace groups.  I spent the first mile running on the grass bike trail alongside the run course to avoid the cluster; which was great because it reminded me a little of Cross Country running.
I felt awesome the entire race.  I never really got tired or winded until the last mile.  My calves started to get pretty tight around mile 12 and I was trying to push the pace without "kicking too soon", but thanks to my excellent pacer(s) I was able to finish strong and with a time I am satisfied with.


Final Thoughts
The Pros: I am here to tell you that training strictly CFE works! I never felt over trained, maintained less than 20 miles a week of running, based on quality-not quantity, and was pretty much injury-free aside from some minor things here and there.


The Cons: Because I was trying to really test the programming, I didn't get to do much of anything else (bike, swim, etc).  I also didn't enjoy doing most of my Tempo/Time Trial runs by myself. I really enjoy running with other people and don't run with music; so running alone and trying to maintain a solid pace got old, real quick.


The great news is now that the race is over, I will continue CFE training for duathlon season, along with my Bikram Yoga challenge, and Strictly Strength...I'm ready to #getstrong and start filling out my jeans again; develop that "apple bottom".

Peace.3MRunAndDone.Love.