Author: chrisbrown330

What is Really Great about Indoor Cycling

January 14, 2018 / chrisbrown330 / 1 Comment

I really like doing indoor cycling. The bikes at my gym are the Spinning(r) brand. I remember the very first time I got pulled into the class when I was walking the track at the gym and trying to get fit. It was Nov. or Dec. of 2010 and a friend of mine was already riding in the room. I was very tentative at the beginning. It was a big deal for me to enter the room with all the bikes. They showed my how to set up the Spinning bike to fit me with 3 different adjustments. (handlebars, seat height and seat forward/back.)

Spinning water bottle with Nashbar bike sandles.

Over time I built up my knowledge base of what the spinning instructor mean when they would say things like “out to 3” or “jumps” or “turn… turn… turn… now off… off… off”. After a few classes, it became familiar and I learned what I could do. I bought the equipment (padded shorts, a water bottle that fits in the bike holder and bike shoes with cleats.) Spinning was the gateway class to get me outside riding on my bike.

By March 2011, I signed up for my first big outdoor ride commitment for August and began to “train” for it. I’ll write about that another time.

Now the Spinning classes have become a staple in my exercise program – especially in the winter when it’s uncomfortable (dark:30, ice and frozen degrees) to ride outside. I like to take classes in the morning twice a week.

On the mornings when I need more sleep, I snooze the alarm and do a class in the evening instead.

Things I really enjoy about this indoor cycling morning class:

Great music – slow, fast, familiar, unusual, bluesy, funk, heavy rock – it’s all mixed in together and it’s different just about every ride.
Experienced instructor – he cues things 10 seconds before they happen, matches the ride to the music, and rides hard – It’s always difficult to keep up with every “TURN!”
It is even better after the first 8 minutes. At that point it feels like my blood vessels are dilated, I’m breathing hard and my muscles are warming up. Before that I feel like my blood flow is tight and its a big effort until my body gets used to it. For me, it is 8 minutes… sometimes six. I didn’t know that until after I got past the beginning of exercising and would give up too soon.
Being able to close my eyes and not worry about watching for cars, other bikes or squirrels running across the path makes it somewhat relaxing. I like the dark room.
I like not worrying about my balance, I can close my eyes and daydream… almost meditate.
Pulling up with the cleats of my shoes clipped in and pushing down on the pedals, trying to make an even circle. It feels like it activates 2 different muscle groups, so I feel I’m getting a better all round workout.
I like it when we go fast (sprint!) as well as jumps, running and out to third (standing up with hands at the top of the handlebars)
The seat padding combined with the pad in my bike pants make any seat chafing/pain a total non issue. This used to be a concern for me before I got the right equipment.
Bike Position – the handle bars up high (at the 10), the seat fairly low (E for my short legs), and the seat back far enough (3.5 for me) that I have my feet underneath of me when I’m in the saddle.
Position in the room – not too close to the fans, but not too far. Near the back so the music is not too loud, but I can still hear the instructor.
Having a towel for all my sweat, and always one, but sometimes two, water bottles.
During the warm up, we loosen up the upper body: neck, shoulders, biceps, wrists, and back. Dynamic stretching for about 4 minutes.
At the end, we stretch for another few minutes: calves, hip flexors, quads, glutes, and hamstrings. Two big deep breaths in and out.
Burning between 450 and 500 calories. (AWESOME!)
Feeling the endorphin feeling kicking in during the stretch.
I walk the track another 12-15 minutes to get another 100 calories and stop sweating.
By 7 am I’m on my way home from the gym, looking forward to breakfast and already have my exercise done for the day

The evening classes are great too, with many of the same advantages. However I’m a morning bird (a lark?) so the morning exercise appeals to me more.

Years ago, it took encouragement from a friend to get me into the class. Now I like to repay the favor by inviting others to try it and pay it forward!

Let me know if you’ve tried an indoor cycling class by leaving a comment below.

Celebrating a Two Year FitBit Anniversary

December 1, 2017 / chrisbrown330 / 1 Comment

This means that each hour I managed to get 250 steps done each hour.

I have been using a FitBit to track for two years now. It definitely motivates me to move! I had no idea that I only did between 1500 and 3000 steps a day if I was on a “regular” work day. Probably the best thing is the hourly reminder to get up and take 250 steps. I can find that I’ll sit at my desk, only moving my eyes and clicking the mouse, for hours without realizing it. REALLY not healthy to do that. The watch has a little reminder buzz at the 50 minute mark. It makes a difference!!

After 2 years, I am pleased that my average is over 10,000 now for the past 2 years… and burning more than 2100 calories a day allows me to eat so I’m not feeling like I’m starving.

Results from 2 years of wearing a FitBit – average per day:

10,053 steps
2145 calories burned
4.69 miles
7.3 floors

I got a Charge 2 as a Christmas gift from my husband last year and definitely enjoy seeing the sleep app and the heartrate app that my little Zip didn’t provide.

This morning was a workout celebration at spinning class. My Dec goals is to burn 500 calories everyday doing something – spin, run, walk, whatever. Hopefully it keeps the holiday pounds away.

Thanksgiving was only a week ago, but I’m already feeling the result of the stuffing, gravy and turkey soup with rice left overs!

Getting exercise helps burn calories of course, but I find getting my blood pumping around inside my body makes me feel better all day!

Getting Steps Done – When There Is NO Time

November 19, 2017 / chrisbrown330 / 2 Comments

Some of the days it feels like just getting 10,000 steps is unbelievably hard. There is just no time. So I try to trick myself.

Make an effort every hour on the hour
Take a quick walk through every room in the house (putting away items or gathering clutter to throw away)
In nice weather, for a walk around the block
In crummy weather, walk thru the office (take the stairs and walk each hall)
Set my timer so I have to focus intently on a project and when it goes off, take one more minute to move.

There are many days I really can’t get steps in – like driving, in meetings or working on the computer – and it is strange, but those are the days that I have very little energy at night. It really feels like the more I do, the better I feel and the more I sit around, the less I feel like doing anything.

On Friday, I felt really didn’t have time to do exercise. My to do list was a mile long! Or at least it felt that way.

One of the items on my list was to prepare a new product launch for my company. It’s one of those projects that is too big to every really get done but if I don’t work on it every day, or at least every week, it NEVER happens.

So I flipped things on its head. I decided I would take one hour and think about NOTHING except how I can accomplish this project. The goals, the action steps, challenges to meet the steps, how much each would cost, who could help me get it done, what technology resources I need, the timetable to do everything, etc.

So I took an hour. Put on my running shoes and brought my dog Lady with me to get some steps done. There’s never enough time to take her for an hour walk. Especially on a Friday morning! But that’s exactly what we did.

By the end of the hour, I had my exercise and she did too. Best of all, the motion and movement unleashed my creativity and I actually was able to accomplish more than I know I would have if I was sitting at my desk, starring into the white void of my computer, trying to force myself to come up with the launch plan!

Supposedly multitasking is really bad, but I’m not sure that walking with the dog and thinking/planning/creating are mutually exclusive. How about you? Does your brain turn on when your feet start moving? To me this is the best of both worlds, getting work done while I’m getting the steps in when there is no time.

Strength Building Season Arrives

November 16, 2017 / chrisbrown330 / 3 Comments

I used to refer to the fall as the “eating season” because of the Halloween candy, Thanksgiving day meals and all the nonstop holiday goodies offered throughout the month of December.

But something that Maria said during our podcast interview the other day has re-framed the fall into a new label for me: “STRENGTH BUILDING SEASON”.

Yesterday was a good day for a quick strength workout. During my lunch break, I drove over to my gym and instead of doing spinning, yoga or a group exercise class, I walked directly over to the foam roller and rolled.

Then proceeded to lift some weights.

I usually feel intimated because of all the mirrors and fit middle-aged guys who look like they have lifted weights since they were 14.

But during lunch time, the place is very lightly attended with just a few people on their lunch breaks and also some retired folk. Not heavy lifters in the weight area.

I started by doing 15 leg lifts. About a year ago I got a training plan from one of the personal trainers at the gym and he had me do leg lifts last. It’s great for your abs. Gotta tell you, doing leg lifts as the last on the routine are hard to do. And that’s when he had me doing them. But I did them first, when they are easy. It was more of a mental victory than a good work out, but I need the mental push to get into the weight area and not feel intimidated.

Next, I walked the track. Again to psych myself up.

And then I walked right past two guys who had moved into the area and put two 10 pound weights onto the leg press machine. I knew I could do this. Most of the leg press machines on Google show people pushing the weights up with their feet, but the machine I use has your feet on a big base near the floor. Your shoulders and back move the carriage up and down as you squat and then stand with the weights. I did three sets of 15 reps.

Weight lifting isn’t cardio (I don’t think), but it sure gets my heart pumping and me breathing hard!

More than a year ago, I started on the weight machine with no weights, just the weight of the machine. I could hardly do it. Now that I’ve been doing it awhile, I’ve been able to add weight onto the machine.

This fall – the strength building season – I’m planning to do strength training twice a week. And I will try to increase the weight I put on the machine while maintaining three sets of 15 reps.

From there I walked over to the free weights and grabbed two 15 pound weights. I wanted the 20 pound ones but someone else had them. I laid down flat on my back on the chest press bench – (the one without a rack for holding a big bar) – and did 30 reps with the 15 pound weights. Not hard at all for me, but I’ve been working on this and at one point was able to do 15 reps with the 25 pound weights. But that was in September and I want to build up to it again.

And so it went. Here are my notes from the workout:

Started at the roller- rolled legs/butt really good
Walked one lap
15 leg lifts
15 pounds on squat machine with a 10 pound weight on either side three reps
Walked a lap
Chest press 15 pound weights times 30 reps
Swing kettle bell (purple one) 25 swings
One arm kettle bell dead lift high press, five times each arm
20 kettle bell 25 more swings
20 pounds each arm – chest press – 9 reps.
Walked one lap
15 Leg lifts
Smith machine 25 pound weights on either side, 10 squats low. (Heavy!)
Walked one lap
10 bird dogs – each side 5 low (one knees)/5 high (on toes).
15 leg lifts

Done! Half hour or less.

Walking laps in the middle of my work out is unnecessary, but is more of a mental thing for me. I need to regroup often and get myself psyched up. I gain confidence as I walk the track. When I’m in the weight area for a while, my thoughts go to, “do you really have any idea of what you’re doing?” I resent those thoughts running thru my head.

As the strength season progresses, besides getting stronger, one of my goals is to become as comfortable in the weight room as I am walking around the track.

Certainly some of the machines I feel more confident on. Like the leg lifts. I like that machine. It’s simple. And it’s off to the side, not in the middle of the weight area. It’s hard to do, but I’ve been doing it consistently for about a year and can do it with good form and not much strain.

The Smith machine intimidates me. I’d rather do “free” weight bar bells, but really don’t feel like my psyche is ready for it. On the Smith machine I know I have good form (or think I do) and don’t feel as intimidated. Lifting the bar bell off by rotating it slightly which the bar bell is on my shoulders with a pad is “easy” and I feel confident that I can master a good low squat with my butt out behind and knees over heels.

So I’m going to build more strength and confidence with the Smith machine and then during the “strength building season” switch over to free weight bar bell with less weight.

Ate a lunch with good protein afterwards. Build those muscles!!

This morning I am surprised I’m not as sore as I thought I’d be. Next strength workout, will be Friday or Saturday. Depending on the weather and trying to get a run in to the schedule.

Akron Half Marathon Recap – Exhilarating, Challenging and Hot

October 7, 2017 / chrisbrown330 / 4 Comments

Finishing 13.1 miles on a hot September Day! The thrill of a long term goal achievement!

The Akron Half Marathon started out chilly at 60 degrees when we got into town and parked the car before the roads shut down at 6 am. It felt like dark thirty… but my stomach and head were WIDE AWAKE with excitement and anticipation.

Jill and I were ready in the corral long before the 7 am start. We did the 6:30 am photo with our online running group and visited the porta-potty well in advance of the Star Spangled Banner. Corral D was a buzz of nervous, excited runners, filled with Team Relay runners and Half Marathoners. I didn’t see a lot of marathon bibs, but then again I was focusing on my mantra for the early part… run your own race.

Jill and I separated as soon as the crowd started up. I crossed the start line at 7:10:06.

I felt chilly. It was still dark and we shuffled along.

Start Slow to Finish Fast

I took the first mile very slowly since during our practice I was out like a rabbit and did the exact opposite of what you’re supposed to do. However I may have overdone it since it was downhill. In retrospect, I probably went a bit too slow.

When Jill and I practiced on Aug 26 I ran something like a 12:16 mile… did the exact opposite for the real thing. Yeah. Maybe even over did it. My first mile according to my Strava was 15:20 (but maybe I started the clock a bit too soon, definitely before crossing the start matte, and we walked in the crowd.)

The second mile was closer to actual at 14:03… and every mile after that was faster than those two. At the 2nd mile I saw my friends coming early in the morning to cheer me on. Wow, was that a shot in the arm. We doubled back in this area and I saw them again at mile 5. I had to keep reminding myself “start slow to finish fast.”

It wasn’t until mile 9 or so that I started thinking about my mantra the last half of the race was “Negative splits. Negative splits.”
I heard that in my mind every step

Fitbit shows the Splits

Fitbit shows my last mile is the fastest mile. Yeah! Negative Splits!

Below is a different tracker called Strava. Same race!

Funny how Strava has different times all together, all a little longer. the minus and plus numbers are the feet up or down for climbing or dropping.

On the chart below there are more comparisons of my run by first and last section, pace and number of people passed.

I like that I passed 160 people during the last half of the race (and only 4 people passed me!) This is where the first two miles at an incredibly slow pace while I was fresh really helped!

Food is Fuel

Trying to figure out food to keep you moving for three hours in the heat is a tricky thing. Blood sugar, heart rate, pace and the heat all effect it. I kept track of what I ate and drank. I think I did it right, but it was a hot one! (Several people went to the hospital for overheating, even those doing the half.) Below is my running plan of food and drink compared to the actual food/drink/and cooling scarf! You can see I never really ran that planned pace until the last bit of the half.

Standing in the finishers area for the party was really tough in the heat. I was a bit confused and not functioning at 100%. My feet hurt from pounding the pavement in the hear. Later when I got into the shade I felt a bit more normal.

The bottoms of my feet were hurting. I didn’t expect that. I think because of the heat and the mileage. We took a quick sit down in the grass, just to get off our feet, but not for long!

As I recall, I drank Powerade and water at every water station. Plus — even though they always say “NOTHING NEW ON RACE DAY” — I bought a handheld insulated Nathan water bottle at the expo the day before and WOW, am I glad I did! (Thanks for the advice, Jill!!) I filled it with water the night before, put it in the freezer overnight and actually had ice water for the first half of the race. Temperatures got into the 80’s and I think it was 78 degrees about the time I finished.

I finished the half with 2:56:53 and a 13:31 pace. Under 3 hours, which was my goal! I’ll definitely run a half again!

Ringing the PR bell for our Personal Records! Woo Hoo!

Will I do it again?!? You bet. I’m going to see if I can get to 2:30 ish for my next race. Or at least that’s what I’m thinking now. More cross training. Better fuel management. Have the same amount of fun each time and I may be doing half marathons for a very long time – God willing!

Lentil Stew with Veggies

October 6, 2017 / chrisbrown330 / 0 Comments

Lentil Stew Ingredients:

Lentils
Garbanzo beans
Kidney beans
Carrots
Kale
Spiced with dill

Cooked on low/ slow so flavors mesh. I find that Kale stalks are good if they are cooked thru and not crunchy. Start by soaking the lentils. Then cut up the kale into bite size pieces.

This was much lunch yesterday!

10K Race Firecracker in Cleveland Recap

September 8, 2017 / chrisbrown330 / 1 Comment

On July 2, 2017 Jill and I ran our first 10K together in downtown Cleveland. The 6.2 miles was the longest distance race I had ever done. Jill had done a 1oK once before.

The course was flat, right on Lake Erie — Hot weather on an out and back run. The race was called YMCA Firecracker because it was on 4th of July weekend.

We got up to Cleveland early in the cool morning hours so we’d be there in plenty of time. Nice that the parking meters in downtown were turned off, so that we didn’t have to pay to to park.

We stood in line to pick up our bibs — of course the music was blaring really loudly, aimed right to the registration desk. I had to say “what??!! What?!” a couple of times to every question. (Simple questions too, like “Name?” “What size T-shirt did you order?”)

Luckily the sun was coming out – I really didn’t want to run in the rain. But it wasn’t hot yet either. A good group of folks showed up, many wearing red, white and blue. The YMCA was the sponsor. Pre-race bathrooms were at the Y’s fitness facility. The racers filed inside to use the bathrooms before the race started.

I could tell the race announcer was experienced. He wasn’t the bit nervous on the microphone.

I only saw a couple of people dressed up in funny costumes – like the Statue of Liberty. I wondered how can she run in that toga thing? And holding her hand up in the air?

A few people were getting pictures. Some were nervous, but most were joking around and happy. Several people ran with their dogs.

The race started and I skootched to the back. I have a bad habit of running the first mile too fast in the excitement of the race and then my heart rate goes way up… making me too tired toward the end of the race. Of course, I did that again.

Turned the first corner and started down hill toward the Cleveland Browns stadium. I couldn’t help noticing one very tall runner who was in sweat pants. “Wow, he’s going to be hot” went thru my mind.

I tried to keep a happy face in my mind and not think too hard about the upcoming water station. It is supposed to be a mile 2, that’s what I overheard someone say before the race started. The first mile went by quickly, and I was near the back of the pack.

Back of the pack is actually A-OK with me. I’ve never been super fast (or even medium fast) but I do have endurance. This 10K race felt like a test of all of my training in April, May and June. (A 10K is 6.2 miles, but 10K sounds so much further in my head!)

Where’s that water station?!? Finally. It seemed a bit further than 2 miles to me, but it could be I was not pacing myself.

The course was on perfect blacktop asphalt on the bike path road. It’s also called Marginal Road and it’s right next to Burke Lakefront Airport. Great views of Lake Erie too.The next section was an out and back. Meaning that we were running on the left side and had the other runners coming back running on the right. Kinda cool to see the faster runners coming thru, but then they may or may not think it’s cool to see the slower runners. I was looking for Jill – she’s much faster than I am.

I got my camera ready and just after she passed me, she turned around and I snapped this photo of her!

As I got closer to the end of the out and back, I saw the statue of liberty – still going strong in her outfit to memorialize the holiday. Gotta hand it to her. I was wishing I had worn something a little more red, white and blue.

Just after the end of the 3rd mile I was ready for water again. (Next time I’m bringing my own bottle – thoughts went thru my head.) The second water station had lots of cups of water poured, they did a good job, but I was wishing there had been 3 stations for 6 miles.

Funny. When I run at home, I practice by going that far. But I don’t even carry water. I think it was all in my head.

We ran back on the other side of the expressway on the other Marginal Road. It was kind of exciting to see the big buildings of Cleveland get closer and closer. The poor little dog that was running with her “mom” was given a break when she got passed over to “dad”. The dog mom took off. I think the dog was holding her back!

Once I saw the sign for mile 5 I thought to myself “Only one mile left, give it the gas.” So I pushed it. Alot. Well, alot for me anyway.

Guess who won the age group award!

Does it count to be excited for winning when there wasn’t anyone else in my age in the run?

Out fast, consistent middle and faster ending.

Obviously I didn’t shut off my watch as quickly as I should have. You can see I went out fast, but also had a very consistent pace at 3, 4, 5 with a negative split on the last one.

Here’s the official link to my Race Results: where I finished 175 in 1:21:30.0 at a 12:47 per mile pace.