Behold, a weeks worth of running clothes (does not include other workout clothes)

Sorry for being so gross! But, stink happens. My workout clothes reek especially the ones that have been living in my laundry basket since Monday. I have a friend who jumps into the shower post workout with her clothes on, but I’m just not into it. I’ve also heard of people who immediately rinse out their stinky gear in the sink post workout, but I’m too lazy. Plus, the stopper in our sink doesn’t really work.

My secret weapon:

I combine one scoop of Oxi Clean with one small serving of WIN. I then let them soak in the wash for 10 minutes. Hang to dry. It has dramatically increased the shelf life of my running clothes.

Other than doing chores and running today, I also bought a pair of new running shoes. Because I’m so bad @$$ I plan to break all the rules and wear them on my long run tomorrow. Hopefully, I won’t come back here tomorrow crying about blisters.

Last week’s spin class at the gym was outstanding.  One female class participant proclaimed that according to her heart rate monitor she burned 455 calories in 45 minutes!  I ended up cutting the class one song short as they had had enough.

Here’s a sampling of last week’s class along with the general instructions (i like to think its more intense when I’m yelling at you, but probably more enjoyable when you don’t have to listened to me nagging you about your resistance level not being high enough).  Give it a whirl and let me know what you think.

- Stayin’ Alive (Radio Mix): Warm-up with easy intervals in all three spin positions

- Waking Up in Vegas (Katy Perry): During the verse of the song fast paced flat road, during the chorus increase resistance to sprint out of the saddle in 3rd

- American Boy featuring Kanye West (Estelle): Seated climb increase resistance every minute until you can’t keep cadence with the beat.  When you can no longer keep the cadence while seated take it out into third

- I do not hook-up (Kelly Clarkson): Seated flat road, sprint in third during the chorus.

- Closer (Ne-Yo):  Climbing in third with ten seconds of pushing the pace every 30 seconds

- For the Girl (The Fratellis): 1 minute run seated (pace should be right below a sprint); increase resistance maintain pace as you ride out of the saddle in 3rd.

- The Sweet Escape (Gwen Stefani): Straight forward climb.  Match your cadence to the beat and crank up the resistance.

- Stronger Workout Remix (Power Music Workout): 1 30 second sprint, 1 45 second sprint, and one 1 minute sprint with 20 seconds of recovery between each interval.

- Seasons Song (Kaiser Cartel): Recover and cool down.

Feel free to use the same workout structure with your own song selection.  You can even adapt the workout to the elliptical machine or another piece of cardio equipment.  Just crank up the resistance for hills and slow down your pace.  For sprints always have light resistance.  Remember that you want your legs to do the work, not momentum.

Have a great workout! What did you do today to sweat?

Central Park

Often, I complain about Central Park.  I long for my old running routes along the hilly roads of Tennessee.  My favorite long runs were usually quiet and peaceful.  The out and back course often included a 7-eleven pit stop and very few encounters with other runners.  Since moving to NYC 9 years ago, 95% of my running is in Central Park.  No 7-eleven.  No peace.  No quiet.  Running in CP is great, don’t get me wrong.  It just doesn’t allow me the element of escapism that I crave while running.

West Side Highway

While running along the West Side Hwy, I kept having visions of Central Park…the shade from the trees, the undulating hills, the water fountians.  The West Side Highway couldn’t give me what I needed.   Central Park has it all.  Because the West Side Highway fell short, my 10 mile run was as painful as any 20-miler in the park.

Before today's sweat sesh

Central Park, I hope you can forgive me for the unkind feelings I sometimes experience.  You do offer all I need for my runs.