Spin and how much does it really burn?

Last night I did a spin class with Wil Ashley.

Now, he has been voted one of the best Equinox spin instructors in NYC and he really is amazing. I also love Gregg Cook. I have heard Darryl Gaines is the bomb (salsa music? Amazing) and will try him when I'm off work in a few weeks. Google any of them and you get great results. Theyre top notch.

My investment in spin shoes earlier this year has really paid off. I love spinning now and can't remember what I used to do without it. In fact, spin competes for a running day. I decided in the winter I will let spin win. It's fun and I love the music. Also Gregg Cook is hot (http://greggcook.com/)

I don't know how many calorie a spin class burns because I have yet to remember to bring my HRM which obviously will be calibrated to me specifically. Last nights estimate was almost 700, the week before (same bike, same calibration) 650. I am usually covered in sweat, dripping excessively and sometimes (like last night) have to take a break because I am exhausted and about to pass out.

Obviously calories burned has a lot to do with wattage (aka speed and a multiple of RPMs). Wil's class is tough as nails. I typically average well over 20 mph at 24 mph and level out at 240-260 watts with a low of 110 at the start and upwards of 300 for multiple minutes during the class. I would say I am WAY more out of breath/working WAY harder than 45 min of running, even up hill. Also, his Tuesday class tends to run almost an hour so I def get a HUGE workout.

Onwards and upwards. 15k this weekend. Ha. I have our holiday party tonight and Matt's Friday. Sat we'll be out of town for the day. Looking sooooooooo restful.

Weekend Workout Wonders

Triple W means triple fail. I did no working out this weekend. Zip. Zilch. Zappo. (I'm in a trio kind of mood I suppose).

Friday I had a ton to do pre housewarming. Saturday we woke up late, after staying up until 130 talking to a houseguest, and had a jam packed day with birthday parties. We returned from NJ (my cousins house is only a 20 min drive now- how awesome. It used to take me up to 75 min from 23rd and Park) around 330 and promptly got in bed to nap. The prep started again at 6 and we were up until 330 cleaning up post party. (more on that another time, suffice to say, our house is warm)

Matt had the shivers and a fever or 102 by 330 am. I stayed up until 5 making sure he was OK as he cat napped. I slept until 1030 but was exhausted. After breakfast he parked on the couch and his fever steadinly crept up until 102.7 and finally retreated to bounce betwen 101.5 and 102.5 through this am. Needless to say, I am exhausted. I wanted to go run yesterday but the lack of sleep and the fighting off whatever bug he has, made me cautious. I instead, waited on his beck and call and tried to be silent as he dozed for a mere 10 min at a time (poor thing). I slept in this am after being up every 2 hours during the night and got to work at 10 am. I am exhausted. I am clearly not cut out for childbearing times as I can't imagine waking up this many times consecutive nights.

I have a meeting this pm downtown. I might head home after- do some work from there. Poor thing I need to take care of him. I will try and run tonight or do yoga. I am nervous I won't even be able to run the 15k at the rate I've been going. I've run 1 3m and 1 4m distance since the marathon. Uhm yeah.

Your vote is needed please

So, while I've been working out quite a bit lately, its been spin and yoga for the most part. My first run since Nov 14th was yesterday and was between 3 and 4 miles.

Should I even attempt the 15k next weekend?

This will also be my 9th race. I have volunteered so the caveat is that it will qualify for NYCM. WHich is good, but bad. I am pretty sure I can't do that to myself for a few years. I suppose my thought process is- do I qualify and defer and plan for 2012???

THOUGHTS?

4/4 Amen.

I made it to the gym this am for arms and abs. That means M,T,W,Th workouts done. Hooray me. My legs are SO tired from the spin/run smackdown they've received. c'est la vie.

Seriously. I came off a slump big time. I really really would, in an ideal world, get in a run tomorrow am. Tonight I am going to try and leave at 6 in order to make 2 dishes before tomorrow. Then tomorrow I will make 2 more dishes. Then Saturday I will only have small appetizers to make. No big deal. I should be able to do that in the am before we leave for my cousin's bday. Then, when we're back, I will have some free time to relax and get ready for our housewarming. I really do love being organized.

I made almond cookies last night. delish. I added powdered sugar and put chopped almonds on top (vs a whole one) and theyre delicious if I do say so myself. I also added vanilla.

http://southernfood.about.com/od/almondcookiesandbars/r/bl30225a.htm
Ingredients:

•1 cup all-purpose flour
•1 cup ground almonds
•1/4 teaspoon baking powder
•dash salt
•1/2 cup butter, softened
•3/4 cup granulated sugar
•1 large egg white
•1/2 teaspoon almond extract
•48 whole blanched almonds

Preparation:

Stir together flour, ground almonds, baking powder, and salt; set aside.

In a mixing bowl cream butter and sugar at medium speed of electric hand held mixer. Beat in egg white and almond extract.

Stir flour and ground almond mixture into the creamed mixture. Cover with plastic wrap; chill for about 2 hours.

Shape dough into small balls, about 3/4-inch. Place balls 2 inches apart; flatten slightly with the bottom of a glass. Press an almond into the center of each cookie. Bake at 350° for about 12 minutes, or until set but not browned.

Makes about 4 dozen almond cookies.

a run! HOORAY!

Just a quick run with my boss today. 3.35m overall but my first run after the Sunday after the marathon. So it's been about a month. GRRRRRRRRRRREAT to be back out there albeit the weather has turned! So cold! Wore tons of layers and was a bit warm (go figure) and then got cold from being too sweaty. Will I ever learn? Cold weather is so tough for me!

Anyway, no idea what pace we ran. I'd guess 11 min miles but it was tough because I went to my killer spin class last night.

Anywho. Just trying to keep up the blogging. I was going to attempt yoga tonight but I think my legs will fall off. We shall see if I'm so inspired. I really need to make cookies for the party this weekend. Tomorrow I'll make another appetizer and then Friday 2 more. Saturday I will just need to make some quick ones. No biggie!!! God I love being organized. I don't know how disorganized peopel get anything accomplished- I really don't!

Yet another spin and whats that? A run in my future???

I made it to spin class tonight. I know the consoles they have arent always the most reliable but I havent been so drenched or so exhausted in a while. Even after a long run I don't feel this way. I actually sat down in the lounge (gotta love Equinox) and answered emails for 15 minutes post class. Bright red tomato faced too!!

Anyway the console said I burned 675 calories and rode about 19 miles. My wattage (apparently) was around 350 at certain times and over 200 for most of the class.

I am on a quest to lose a bit of weight. My old BMR was 2k a day. So figure with the spin class I exert about 2500 calories a day. I consumed about 2100 so 500 is my magic number. A pound a week in theory.

A partner at our firm asked me to go on a run tomorrow. I am zero percent interested in running (unclear why) HOWEVER this is a great opportunity to chat and get face time with a senior person. We went for one solidarity run pre marathon and it was really great to a) spend time with her and b) get face time and c) speak openly. Apparently she's never really run with anyone before and never asked anyone to run with her so its a 'big' deal. So, if she wants to run, I will run. She runs the marathon slower than I do, but manages a 10-1030 pace when we're doing our runs. I have no goals and really, I am scared of it being too cold. I havent really adjusted to the massive change in temperature yet, but I have the gear and it probably will do me some good to get out there again. I am a little stressed but she's pretty cool in terms of taking water breaks etc so that'll be good.

So that's tomorrow's workout. A 3-5m run in the park. I havent been in ages! Almost a month!! WOW! Thats the longest I havent run since the Fall of 2008. Perhaps it's a needed break. I'm not sure. Thursday I hope I make it to do some weights, unclear what class or if I'll make up a routine. I'm def lacking in motivation. Friday will be whatever I don't do Thursday- or, if it goes well, a run on the treadmill in the am. Sat and Sun I'm going to have to be off. We have such a jam packed weekend!

Happy almost hump day!

double yoga equals fail

So, while I did make it to yoga last night, I didn't stay for the second class. Instead I made an appetizer for this weekend's party. So I suppose, net net I did OK.

 I slept in this am for spin (yoga makes me legs feel so heavy! I'ts like the class works muscles spin doesn't- which I know it does, but it's pretty funny to me) but will go this pm. I hope. The class I want to attend is full at the moment. So we'll see.

I have a busy work week too so I might just go do elliptical.

Le sigh.  I have the winter blues.