I don’t know about you, but I’m feeling pretty oversaturated with COVID-19 updates, and I’d really rather focus my energy someplace else right now. And one of the healthiest ways to distract myself is exercise. Unfortunately, with gyms shutting down and group fitness being discouraged, it can be difficult to feel motivated to work out. As a run coach, cycling instructor, and writer who’s publicly acknowledged how exercise helps manage anxiety, the thought of being without my running buddies and fitness communities at this time is pretty devastating. Of course, we all know there is much greater devastation going on in the world, and it’s up to us to keep things from getting even more out of hand than they already are.
Hey everyone! I haven’t exactly been on my game when it comes to sending you updates, and I apologize. Between general life and marathon training, I’ve been busier than expected. What motivated me to start again was spectating at the United NYC Half this weekend. It’s always so inspiring to see runners of all ages and capabilities come together under one race and chase for one communal finish line.
With that: Welcome back to another edition of Negative Splits with Coach EK (volume 3). I’m here to talk to you about everything running-related, from industry news, to interesting happenings, to coaching advice.
What’s worth reading this week
Burn the Boat by Peter Bromka
This essay by Peter Bromka is a must-read for anyone who’s ever chased a running goal that you aren’t quite sure is in your reach. Bromka shares how he is chasing an OQT (Olympic Qualifying Time), despite the odds being stacked against him. His philosophy is simply, ‘What if?’ As a recreational runner myself, it helped to read about his determined pursuit — within reason. Though Bromka acknowledges his running dreams are not above his commitments as a husband and father, he is focused on stepping up to an opportunity merely because he was given the chance. He also documents his training process, breaking down his progress and how exactly he overcame each time barrier, literally sharing his struggle (and highlighting all of the hard work that has gone into each breakthrough). He writes, “The pursuit of an audacious goal is as worthy a lifestyle as I can imagine.” To which I say, same.
When You Can’t Run by Jen A. Miller
Jen A. Miller is one of my favorite journalists (and she’s the author of one of my favorite books: Running: A Love Story). In this piece, she’s writing about one of my least favorite topics: sidelining injuries! All runners know that not running sucks, and if you’ve ever had to take a break, you know that the struggle is real. Luckily, Miller has detailed what to know when you’re forced to take a running hiatus, and some tips on how to cope.
Like many runners, my favorite way to explore a new city, town, or area is by running through and/or around it. Not only do I feel like I’m able to experience more sights, scenes, trails and roads than I would be able to view from a car window, but I also feel more in tune and connected with the place itself, and the people — most notably, the fellow runners, walkers and cyclists — I encounter along the way.
Over the summer, I woke up early to run to the piers of Pismo Beach and watch surfers catch waves while the rest of the bachelorette party I was traveling with slept in. In September, I got to run the ski trails of Park City (while breathing heavily, of course). And most recently in October, I got to run through the streets of Lakewood — Colorado which also proved challenging, but was a welcome change from the heavily crowded and busy streets of the city that I’m used to.
That’s probably why the activity I anticipated most when visiting Austin, Texas, this past weekend was a leisurely jog on the running and bike path along the Colorado River. And unlike in California, I didn’t have to do it alone.
A few months back, I wrote a feature for Blood, Sweat & Cheers about a pay-what-you-can bootcamp in New York City (because not everyone who works out can afford Lululemon tops and SoulCycle spinning classes). The founder of The People’s Bootcamp, Adam Rosante, was great and answered my questions about the class with a turnaround time all writers would appreciate.
And just recently, in true 2013 fashion, he invited me to drop in on one of his classes one evening after work… on Twitter.
Now let me tell you something: The first night I tried to make it to Adam’s class, I ended up arriving too late. Not wanting to disrupt the class, I left the building pretty defeated — I had just left work early and traveled all the way uptown, only to get right back on the subway to go home. And then, making matters worse, during my sulk I left my wallet on the subway.
Thank goodness for good Samaritans: I ended up getting my wallet returned to me the next. But my point is, most people would have given up at that point. All that for a bootcamp? Most wouldn’t think it was worth it. But I follow Adam on Twitter and read his motivational fitness blog, and was determined to go back!
Adam generously allowed me to reschedule, and I finally made it to a 6:30pm class last Thursday.
Adam’s classes take place in an open studio and use bodyweight for resistance. There’s no equipment provided or necessary—all are just reminded to bring a water bottle and a towel. About 20 or so of us spread out among the room, and we were given a rundown of the workout to come.
Basically, Adam puts class goers through 7 exercise combinations that range from squat kicks, to dynamic planks, to both regular and tricep push-ups, to fancy burpees…and more. We were to do each exercise for 45 seconds, followed by a 10 minute rest, and onto the next one. Each set concluded with 45 seconds of sprinting in place. We would do a total of three sets. What we got was an invigorating, total-body workout that made me feel completely exhausted yet satisfied at the same time.
At just 30 seconds into the regime, I knew it was going to be tough. I experienced several renditions of the longest 45 seconds of my life. High intensity intervals are not something I typically practice on my own, mostly because it’s easier to run or do a little yoga for an hour than to do super short, crazy intense spurts. But since each exercise was only 45 seconds, and I knew what I’d gone through to take that class, I worked as hard as I could.
Adam said something during the session (besides LET’S GO, YOU GOT THIS, LET’S MOTHAF*CKING DO THIS) that really resonated with me. It was actually before the class even began. He said, “You’re doing this for you. This workout is for you — not anyone else.” Or something similar to that.
But he’s right! Workouts should be for yourself – for the way it makes you feel, the way you challenge yourself, the strength you feel afterward — it shouldn’t be so you can please others or fit into society’s mold of what we should look like. It shouldn’t be for your boyfriend, or girlfriend, or revenge, or so that you “don’t feel fat.” And that’s why I like to workout. It makes me feel good. It helps me clear my head, have alone time, and let out steam every so often. So I encourage you all to workout for the right reasons.
If you’re looking to challenge yourself and need to wake up your workout regime, be sure to sign up for a class with Adam. You won’t regret it! My calves were sore for days, but I don’t think I know a better feeling than one from a good workout.
I first got the opportunity to meet Lacey Stone at an EPIC Treadmill event at the Empire State Building a few months ago. To be honest, I had not heard of Lacey before, but the idea of working out in the Empire State Building with a celebrity fitness trainer was an opportunity I couldn’t miss.
Lacey got a kick out of my shoes! I think this photo encapsulates her amazing energy. Photo credit to Well+GoodNYC.
At first I was a little intimidated. Lacey has worked with clients like Amanda Seyfriend, Amanda Peet and Nicole Kidman and could probably crush me in half with her pinky fingers. But from the minute she started talking, I instantly liked her. Not only is Lacey super fit, crazy enthusiastic and astronomically motivating, she’s also down to earth and fun. She wants you to have strong abs and a bikini-ready butt, but she also wants you to laugh while you’re achieving those assets.
So when I heard about another opportunity to try Extreme Bootcamp with Lacey at a Well+GoodNYC event celebrating the launch of her Appcession iPhone app: Extreme Bootcamp! With Lacy Stone, I jumped at the opportunity. (Plus, they offered champagne at the end of the workout…would you say no?).
After downloading the app onto our iPhones and iPads, Lacey demonstrated and put us through (a group of about 20 women and one brave man…or maybe he was just lucky) some of the moves directly from Appcession. The app has four levels (because her favorite sport is basketball, which has four quarters), and each level includes dynamic moves that are held for 30 to 45 seconds each. Each move can also be customized for the novice and expert fitness enthusiast, making it tailored to your personal level — plus it gives you the ability to work your way up and improve along the way.
Some of the moves we went through included squats, shuffles, burpees, planks with alternating kicks, reverse planks with kicks and standing crunches. We also had a pushup competition (sadly, I didn’t win… but I think it gave a pretty good fight!) and basically turned our workout into a sweaty dance party. Bootcamp was definitely tough, and good change up from my typical run-crunch-yoga regime I’ve been on (I’ve been trying hot yoga! But more about that later…). And the next day, my thighs were still feeling the burn, validating I got a good workout in.
Sometimes being sore is the best confirmation of a job well done, but it can also be a wake up call to how out of shape some areas of your body can be compared to others. Even though I run a lot, my thighs aren’t used to a healthy dose of squats, and that’s something I need to work on. Upper body strength is another thing I really need to work on. I don’t necessarily want to be jacked (though I’ve been told before that I’m “ripped, in a good way”) but I do want to be able to go through a series of downward dogs and mountain climbers and not be sore the next day.
But enough about me – this post is for you! If you want a low-cost, vibrant and motivating personal trainer you can keep in your pocket, I definitely recommend purchasing Extreme Bootcamp! With Lacey Stone from Appcession. It’s just $2.99 in the iTunes store and can be downloaded and used via your iPhone or iPad. No equipment is necessary, so you can workout with Lacey in the comfort of your own home, or bring her to the gym with you (I just recommend headphones, if you choose to do that). Although the workout is customizable by experience/fitness level, I think Lacey (even inside your smartphone) is motivating enough to make you perform to the best of your ability and not quit or skip out early.
If you end up downloading the app, comment and let me know how you like it! And if not, do you have any other fitness app recommendations? Let’s hear ’em!
Run From Your Problems 