Lisa Sabin’s - Running And Being

Yesterday I had a little accident when attempting to change my seat during spin class. I exited off the back of the bike, not knowing that there was a bar where you can change the seat for and aft. I came down straddle on the bar pretty hard. I had to take ibuproffen because it really hurt.

I cancelled my run with my running partners, Michelle and Andrea. I felt much better today and decided to run 2 hilly loops by my house. That way if I felt bad, I could just go home and cut my run short. The run went well. I’m still sore and I’m taking Ibuproffen. I’m glad I’m not a man. Things could’ve been worse. I guess that which doesn’t kill you makes you stonger!

Workout:

• Type: Run
• Date: 02/03/2008
• Time: 12:30:00
• Total Time: 2:12:00.00
• Average Heart rate: 157
• Max Heart rate: 170
• Calories: 1300
• Distance: 15.1 miles
• Average Pace: 8:44.78/mile
• Ascent: 980 ft

Rode my spin bike and watched a movie with Chris Rock On-demand.  I wanted to get in some cycling, but didn’t feel like riding outside.  

We had a big dinner party last night and I was tired this morning.  My parents are visiting from Colorado.  I am fighting off a cold, so I’m pounding the Airborne. 

Workout:

• Type: Cycle
• Date: 09/08/2007
• Time: 08:00:00
• Total Time: 1:36:00.00
• Calories: 600

Spin Class. Working on steady cadence.

Workout:

• Type: Cycle
• Date: 06/01/2007
• Total Time: 00:01:00.00

I took my first spin class in 2001.  I remember having really sore hamstrings after my first class.  I have used spinning as a crosstraining workout to supplement my running, since then.  I began doing a few triathlons a year around the same time.  Spin class helped keep my legs in “cycling shape”. 

In 2003 I signed up for an endurance duathlon at Pacific Crest, in Bend Oregon.  My friend, Bucky talked me into it.  I saw her at the St Paddy’s Dash in Seattle in  March of that year, she signed up for the Pacific Crest Endurance Duathon in June.  She and her husband, who is an elite runner, live in Arizona, and I love seeing them whenever they are in Seattle.  Bucky went to the UW with my husband, Phil.  We’ve known each other for over 20 years.  Bucky and I have been through a lot together.  We have trained together, ran lots of races together.  She inspires me to do crazy things.

The Endurance Duathlon definitely, qualified as a crazy thing!  I signed up for 2 reasons, one was to do something fun with my friend, the other reason was to get the experience of training.  The endurance duathlon is basically a half ironman without the swim.  As a personal trainer, I thought the experience of training would be very educational and help me with my cyclist clients. 

At the time, I had never ridden farther than about 15 miles on my bike.  I had only done sprint distance triathlons, and lots of half marathons and marathons.  The bike course was about 60 miles up and over Mt Bachelor and the half marathon was around Sun River Resort, in Bend.  

I put together a training plan to prepare me for the event.  I did spin class a couple of times per week and got in at least one longer ride on the weekend.  The running part was pretty easy for me, I had just come off doing the Napa Valley Marathon, so I just held onto my running endurance by doing 10 milers every other weekend.  I mapped out some organized rides to prepare for the bike portion.  I did the 7 Hills of Kirkland, The Skagit Valley Classic, 60 miler.  I thought I was going to die, until I switched the seat out on my bike for one designed for women. 

Then came race day….. Everything was fine, good weather, I felt adequately trained.  I had a light breakfast, packed all my sports drink boxes and gu.  I was ready to go.  The bike portion went really well, I finished when I expected to finish, around 3:30, for a ride that starts at 4,200 ft and climbs to 4,700 ft.  Remember Seattle is at sea level, so the elevation change was significant for me.  After that things went down hill.  I wish I had been running down hill!  The temperatures soared to 95 degrees.  Lots of people dropped out of the race.  I immediately felt the effects of the heat when I got off the bike.  My quads and hamstrings cramped up so much, that I wasn’t sure if I could walk or run.  I shuffled through the mile markers and met up with my friend around mile 7.  We hobbled in together, doing the run/walk method.  I ended up coming in a little over 6 hours.  The endurance duathlon was the hardest thing I have ever done.  It was harder than any marathon or 204 mile bike ride(STP) I have done since then.

In retrospect, I felt very prepared for the bike portion.  I think spin class really helped.  I remember the spin class instructors pointers about form.  I felt strong.  I was also adequately trained for running the half marathon.  I felt, that I fueled properly.  I think it was the heat and the elevation that made it so difficult.

I became certified as an “Indoor Cycling Instructor” in 2005.  Whether you want to use spin class as tough cardiovascular workout, for crosstraining, or to help keep you in cycling shape, spin class will benefit you.  Women typically burn between 400-500 calories per work out.  Men usually burn between 600-800 calories per work out. This is not a bad way to get in shape!

I tried to make a video like Karl and Zappoman, but couldn’t get it to work. So, you’ll have to settle for a picture of the bike. No spin class demos.

A spin bike was given to me when Bellevue Place Club began replacing their spinning bikes about a year ago. I bought new wheels that have clips for my bike shoes. One of my friends tuned up the bike, so now it’s in great shape.

Now I have an awesome spinning bike in my rec-room. I am a certified cycling instructor. I have CD’s that I burned for the spin class. I have a remote control right next to me, so that I can watch CSI or The News or Entertainment Tonight! I have no excuses!

My schedule became crazy last June with my daughter’s dance classes and volleyball. Subsequently, I gave up teaching spin class. I occasionally substitute. I’ve noticed that since I quit teaching regularly, I have gotten out of cycling shape.

Last week I rode for 50 minutes and it was hard. I was pushing a high heart, but I definitely feel that I need to put in some time before The 7 Hills Ride.