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MIA. OMG. WTGDHHH (What the Gosh Darn Heck Happened Here). LOL.

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Holy cow. It has been a long time.

Just kidding. I still spin and run obsessively.

I have a big birthday coming up at the end of this year, and I am trying not to feel down about it. MID LIFE CRISIS, Y’ALL. So I’m listing the good. Luckily, it comes as an update on what I’ve done over the last 2 years.

  • I still run a lot. I have run the Napa Valley Marathon (again–did I post a re-cap? Maybe I will. It was a trip); the Two Cities Half (the Clovis one! Tequila at mile 8!); The Kiawah Island Half (best birthday weekend a girl could have imagined); The End of the Trail race (both the 10k in 2018 and the half in 2019); The Santa Rosa Half (I left off with training for the full. That….didn’t happen. Oops.); a bunch of 5ks, 4 milers, 15ks, etc. Plus a LOT of long miles solo with me and my favorite podcasts or books.

Sometimes I run. Sometimes I fly.

  • I still lead spin classes. Over the last 6 years (SIX YEARS??!?!?) my class profiles have whittled themselves down to about 12 different, really solid profiles that I rotate through with whatever music is speaking to me at the time. Spoiler alert: Not EDM.

What’s a holiday spin class without a kindergarten style visual aid?

  • I still sew a lot. Do I sew fun things for myself? LOLOLOLOLOL. But I sew beautiful things, beautiful dresses, working with beautiful brides who for some reason believe in me when I tell them it is all going to be ok and they will both look and feel exactly the way they want to look and feel on their big day. And the STORIES!

So that about covers basic updates. My goal is to write down all those race recaps I’ve been dragging my feet on, get more spinning profiles out there( maybe it will help inspire others in the oh-crap-what-are-we-going-to-do-for-spin-tomorrow rut.), all the amazing stories that come from being the safe person who gets to bond with brides before her big day, recap my current running challenges, and pretend the wider world cares deeply about what I’m doing.

Will puppy pictures inspire you to check in more?

But mostly? This a record for me. If my Jesuit education taught me anything, it’s that in reflection we can always find the lessons to lead us forward.

Want more regular updates? Find me on Instagram or Facebook at spinrunsew.

Want to see something specific? Comment below and let me know!

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I LOVE YOU, NOW THAT’S WHAT I CALL MUSIC

I just bought yet another Now That’s What I Call Music album.  I love them, and I love the random ones that pop up on iTunes for 6.99.

Last week I managed to pick up Now That’s What I Call Music 52.  It heavily influenced this playlist.  We rocked out to it Wednesday night for a set of all super hills.  I kept telling the class “your quads will thank you!”

Spoiler alert–mine did not thank me. They were wiped by the end.

Here you go!  This playlist is 2 rounds–hill, jumps, power hill, tabata.  Repeat.

Warmup– Starstruck (3Oh!3)
Fireball (Pitbull)
Won’t Be Home (Old 97s)
Run on Chorus–Still Into You (Paramore)

Hill Block 1–Love Runs Out (One Republic)
My Prerogative (Britney Spears)
Am I Wrong? (Nico & Vinz)
Recovery Jumps–Teenage Dream (Katy Perry)
Power hill–Turn Down For What (DJ Snake & Lil John)
Tabata–Wild Wild Love (Workout mix by DJ DMX)

Recovery–Bang Bang (Jessie J, Ariana Grande & Nicki Manaj)

Hill Block 2–Santa Monica (Everclear)
We Cn’at Stop (Miley Cyrus)
PowerHill–Stay the Night (Zedd)
Tabata–Best Day of My Life (Workoutmix by Dynamix Music)

Cooldown–Wonderwall (Oasis)
What a WOnderful World (Nick Cave and the Flaming Lips)

And a little something worth repeating when the hills get tough:

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Tomorrow kicks off with spin followed by an hour of yoga!  What do you have on tap for your weekend workouts? 

Happy First Class of 2015!

First class of the new year–lots of awesome new faces, lots of regulars, and NO MICROPHONE!!  My voice was trashed by the end, especially because my music needs to compete with the Zumba class on the other side of the wall.

I hope all the new people enjoyed the Kick Off 2015 hit list–it’s an old favorite of mine, and I hope they felt comfortable as a member of the class but able to push themselves to a new, shiny level of fitness.

Here’s the list!

  • Warmup 1–Bang Bang (Jessie J, Ariana Grande, and Nicki Manaj)
  • Warmup 2–Shake It (Metro Station)
  • Seated Flat Road–Vida la Vida (Coldplay)
  • Seated/Run on the Chorus–Timber (Pitbull featuring Ke$ha)

Hill Block

  • Standing Climb–Crazy in Love (Beyonce)
  • Seated Climb–Paparazzi (Lady Gaga)
  • 1 min hard climb into recovery–Hollaback Girl (Gwen Stefani)
  • Recovery Jumps–Magic (B.O.B.)

HIIT List!  2 minutes high intensity, 1 minute complete recovery x 5
BONUS ROUND:  1 minute seated hard climb

  • Birthday (Workout Mix–Blaze)
  • I Gotta Feeling (Laidback Luke Remix)
  • Domino (Myon and Shane Remix)
  • Til The World Ends (Varsity Team Radio Remix)
  • Take It Off (Ke$ha)

Finishing round

  • Seated climb/run on chorus–Dark Horse (Katy Perry)
  • Hard climb into cool down–We are Young (Fun.)
  • Cool Down–All About That Bass (Megan Trainor)

To finish it off, I love this quote from one of my favorite websites to visit (http://www.firststepsfitness.ca/motivational-quotes/)

quote0035

Have a great day!

Pandora Surprise!

7 am is EARLY, especially on a Saturday. Well, not for early birds like me, but for the general spinning population out on the west side of town. On more than one occasion, my 7 am indoor cycling class has turned into a PANDORA SURPRISE!

Thankfully, my 1-2 regulars who join me every week are just as thrilled to toss out my planned playlist and just go with whatever the Hip hop/Power workout station (my favorite!) plays–only 1 skip allowed! 

If a commercial comes on—recovery!

 

  • Song 1                        Seated Warmup
  • Song 2                        Standing Warmup
  • Song 3                        Speed up on chorus/30 sec
  • Song 4                        Seated hill
  • Song 5/6        1 min interval; 30 sec recovery
  •                         2 min interval; 1 min recovery
  • Song 7                        Standing hill
  • Song 8                        Active recovery/speed up on chorus
  • Song 9/10/11 2 min interval; 1 min recovery
  •                         3 min interval; 1 min recovery
  • 2 min interval; 1 min recovery
  • 1 min interval; 30 second recovery to the end
  • Song 12          Seated hill
  • Song 13          Recovery
  • Song 14          Cool down

 

I use this same approach when I do my personal spin workouts—it’s a fun way to break it down. Give it a whirl!

 

 

Weak, I tell you, WEAK!!!

I didn’t make it through spin class today. A combo of not sleeping well last night, soreness from the circuit training/HIIT class yesterday, and too much wine last night did a number on me. About 30 minutes in, my legs just stopped working–I couldn’t keep my rhythm, and had a terrible time keeping up. I hope this weekend does me good. Right now–weak. Blech.

I’ve been making an effort to mix it up,and made my glorious return to my school year workout schedule and half marathon training.

My current workout schedule:
Monday: 530 am Spin
Tuesday: 500 am HIIT/run
Wednesday: OFF
Thursday: 500 am HIIT/run
Friday: 515 spin/powersculpt
Long run on the weekend

Time will tell if I’m setting myself up for failure. Fingers crossed.

Ashleigh Lawrence

Ashleigh Lawrence - Personal Trainer and Strength Coach

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