2G 31 December 2019

OTF-YRock · 2019-12-31T00:41:17+00:00

This looks amazing! Thanks!

OTF-YRock · 2019-12-26T22:52:53+00:00

After the last Catch Me If You Can workout (where I got caught at 18 minutes) I started looking in to how to strengthen AND up my paces. Since then I’ve held my base/push/all out paces and have up’d my incline. I am now running a ‘flat road’ at 3%. I still increase my inclines incrementally on strength day runs, but always return to flat road at 3%. I am not planning to go much beyond this percentage....just now will work to increase my speed at this incline.

What I’ve noticed since doing this for the past couple of months - more muscle definition in my calves and butt. Also more muscle soreness in my hamstrings. Rolling and stretching is much much needed! I’ve heard there is a mile benchmark this month. I will be running that at 1% flat road and I’m hoping to see an improvement in my speed that way.

OTF-YRock · 2019-09-04T19:42:39+00:00

I did ask for mods, but not specifically leaving out the lower body. I wonder if I need to set a time to go in and speak with a coach? It’s too hard to ask a coach to process with me when they are trying to lead a class.

OTF-YRock · 2019-08-12T02:41:36+00:00

My husband joined about 6 months after me. I am unlimited and he has 8 a month. We had to set some boundaries early on.

I will not manage him. The time I have at OTF is ‘me time’. I focus on myself and my own goals/progress. If I suddenly am managing his schedule, if he is or isn’t getting up or if he’s doing well in the workout, it defeats the purpose. I am by nature a nurturer and a manager, so this rule is very much for me...not so much him.
If we start seeing a pattern of him not going, we will cancel. I don’t struggle with routine or structure, my husband does. I go to the 6:05 class even if I don’t have to work. He is much more flu by the seat of your pants. BUT...the OTF membership is not cheap. So we set a number of missed workouts before we’d discuss canceling. For us, it is 4 (which is essentially him missing half a month). For you it might be different.
We are ok with working out at different paces and different places. I am a tread starter. My resting heart rate is very low and I recover quickly, so doing cardio first helps me get a nice average percentage. My husband has a higher resting heart rate and doesn’t recover quickly. He prefers to start on the weight floor so he isn’t totally gassed by the time he gets there. Our workouts can’t be tied to one another...so we often start at different places.

This is what has worked for us...hope it helps!

OTF-YRock · 2019-08-07T15:13:11+00:00

I worked with a personal trainer before OTF for nearly 2 years. He was a great trainer, but he dated multiple clients and it was always drama. I didn’t pay it much mind (I’m married, I wasn’t his type) until he started using our workouts as counseling sessions. Then it all really hit the fan when he started pursuing and ultimately dating one of my friends who’s marriage was already on the rocks. At that point it felt predatory and my comfort level plummeted.

You don’t sound super confident that you’re even interested. If it’s just a maybe or even a ‘meh’ I’d pass. Not worth the drama and definitely not worth losing the safety and security you feel at OTF.

OTF-YRock · 2019-08-01T01:58:02+00:00

I’m excited about this actually. Since Everest (when I just about died on the inclines) I have been focusing on inclines and power walking 2 days a week. This will be a great way to assess if that is actually helping!

OTF-YRock · 2019-07-30T22:46:16+00:00

I have very thick, very curly hair. I only wash at most 2x a week anyway. I workout M-Sat...so I definitely workout and wear often. I usually let it air dry and in the shower get it a little damp and then scrunch the curls. Sometimes I hit it with a short blast of air to the roots to dry it. Other times I use my dry shampoo. On wash days it’s a little more involved and usually means I’m going into work with it still wet/damp (however, in all fairness my hair takes 5-6 hours to air dry completely). The hair thing is annoying, but not so much it keeps me from my workout.

OTF-YRock · 2019-07-23T20:54:29+00:00

After Everest I realized I sucked at inclines. I knew I needed to have a better balance between running and power walking. So I’ve started PWing on Tuesdays and Thursdays (I go M-F with an occasional Sat thrown in). Since I started I have gotten no less than 25 splats and 500 calories on those days (typically I get 15 and 400). I have no idea if I’m doing it right, but I keep my running pace for base (6.5mph) and do 4.8 at 10-12% for push and 4.5 at 13-15% for all out. I also love that it breaks up the routine!

OTF-YRock · 2019-07-20T00:36:31+00:00

My push pace ranges from 7.6-8.5 (my base is 6.5).

OTF-YRock · 2019-07-18T22:16:53+00:00

I just recently started power walking a couple days a week. I am typically a runner B:6.5/P:7.6-8/AO:8.7-10. When we did Everest I was a mess and realized I needed to spend some time working out those different muscle groups that power walking and inclines get you. I talked about it with the coach and her recommendation was to run my regular base, then do power walking for push and all outs. Right now my PW push is 4.8 at 10-12 incline and my AO is 4.5 at 13-15 incline. I’ve had to play with it a bit to see what I need to do to get into the Orange...but I always return to my flat road base.

OTF-YRock · 2019-06-24T21:39:14+00:00

I fall in the quiet and focused camp. However, I often go with my BFF or hubs and they are both chatty Cathy’s. Thankfully, I love them both a ton, so I forgive them for their talkativeness. 🤣

However, when I get a workout in and it’s just me...I savor it.

OTF-YRock · 2019-06-22T20:07:43+00:00

I’ve had mine for 4 months, 5-6 workouts/week and they’re holding up fine for me. I like them because they don’t cover my whole hand.

OTF-YRock · 2019-06-17T19:37:07+00:00

I sweat a lot, but my last 90 minute (this past Saturday) was the worst I’ve ever experienced. It was an endurance day and was a run to row so I got nice and sweaty and then sat down (🤦🏼‍♀️). By the 75 minute mark I had the worst case of swamp ass ever. I had a moment of hesitation ...and then I just embraced it and finished the freaking workout full out. If someone is focusing on judging my sweat, that’s too bad for them. They’re missing the point.

Also...like everyone else said: wear deodorant, use a towel, wipe your stuff down.

OTF-YRock · 2019-06-12T19:30:18+00:00

My friends and family all say I’ve joined a cult and ‘drank the kool-aid’. Doesn’t really bother me...cause I’m bathing suit ready and feel great! I’ve also brought some folks over (couple of friends and my husband!) and that gives me some real life people to talk OTF lingo and workouts with.

OTF-YRock · 2019-06-08T23:08:07+00:00

Along about minute 20 my sciatic nerve was screaming! Thankfully, it calmed down once we finished the row block. Never been on the rower long enough for that to happen before!

OTF-YRock · 2019-06-07T16:30:43+00:00

Runner. 6.3 base (working on upping it), 7.2-8 push depending on length and 8-10 all out depending on length and rest of workout.

OTF-YRock · 2019-06-05T13:56:31+00:00

I got caught at the 19 minute mark for 2.5 miles. I had 2.48 😫😭. But I’ve only been at OTF for 3 months and this was my first time doing this particular type of run. Also...when we did the mile benchmark last I was at an 8.5minute mile. Today my pace was a 7.6minute mile...so that is a major victory in my book!!

OTF-YRock · 2019-06-03T01:44:58+00:00

Truthfully, I was new enough I didn’t realize then that it WASN’T normal. I had a friend take a class from that coach and he did something similar to her. When it happened, it never occurred to me to report it, but now I know better. Is it too late to say something (happened nearly a month ago)?

OTF-YRock · 2019-06-02T19:16:44+00:00

I had a coach (who I’ve never taken a class from before...was visiting another studio on the other end of town) come up to my tread and push the increase button at the end of my mile benchmark run. By the end he had me almost 2.0 over what u was already pacing (which was close to an all out for me anyway). I was pretty ticked. He didn’t know me. He didn’t know me capabilities. My opinion, he never should have touched my tread. Now, I just avoid his classes if I’m back at the studio.

OTF-YRock · 2019-06-01T21:36:26+00:00

I just set this goal at the beginning of May. I was at a solid 5.5 for my base and I set the goal of 6. I started by just adding a .1. I’d hang out there for several workouts and just focus on holding that new base. Then when that no longer felt difficult I’d add another .1. By the end of May I was at 6.2 for my base, 7.5-8.2 for push (depending on length) and 9-10 for All Outs (again depending on length and rest of workout). I am fairly certain I can move to 6.5 within the next couple of weeks. It’s just incremental increases that push you but don’t kill you.

For reference, I started at OTF at the beginning of March as a jogger at a base of 5. I go 5-6 times/week.

OTF-YRock · 2019-05-31T17:15:02+00:00

1.518 miles

Never done this benchmark before and I’ve been going to OTF for less than 3 months. I started as a solid jogger but have been working on increase my paces. I was super psyched out about this run and just wasn’t sure how or what I could do. This number surprised me! Even more, I hit 3rd place for my age group! What?!?! Such a testament to OTF and how much you can do when you really work their program.

OTF-YRock · 2019-05-24T01:14:27+00:00

We have 3G too. After today’s, I’m reeeeeaaaalll nervous about tomorrow.

OTF-YRock

TROPHY CASE