Crossfit and Me or What I did in 2013

I cannot finish 2013 without a post on crossfit, because this was the year I started crossfit, in a desperate attempt to get fit again.  Over the holidays last December, I accepted the fact that running maybe once a week was not cutting the mustard, and that the joy of running was not scheduled for a return anytime soon.  I had struggled to acknowledge that for 2 years, possibly because running had been such a big part of my life previously. It governed what I ate, what time I went to bed, in short everything. Not running anymore left me with a void and lack of motivation, both of which seemed difficult to address. 

I started crossfit on January 1, 2013 with "Murph", or rather a variation thereof.  Having always loved doing circuits, this was enjoyable, and it was an easy decision to sign up for the Foundations Course.  Prior to starting cross fit, all athletes must do the introductory skill and conditioning 4-week training course.  I found it challenging, especially as there were 2 other rather fit, and extremely fit guys on the course with me.  Right from the get go I had to decide what I was aiming for with this course, as we were all at very different levels.  But it was also interesting to see strengths and weaknesses: cross fit is premised upon the idea that there are 10 areas of fitness we all have to work on:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

These are the key skills any runner or triathlete needs.  Furthermore, all this training is HIIT (high intensity interval training), and it's very hard to see the point of all this training because you are not training for anything.  I had numerous conversations with my coach about HIIT.  Apart from explaining the obvious - that you train at a high level of intensity, have a short recovery period and go again - and that this allows your body to get used to training at a high level and recovering quickly, it was very hard for me to understand the 'value' of what this meant.  After all, I was doing cross fit and no other activity.  However, the 'value' of all this HIIT training became immediately apparent when I was able to run back to back half marathons without any training, and without any injury or pain.  I was totally blown away - never in all my years of running was I ever able to do such a thing.  But this runners have been doing HIIT since forever - after all, what is fartlek, if not HIIT?

I won't lie and say that cross fit was all fun and games and that I enjoyed every second of it.  I found it tough - both physically and mentally.  Physically, because I was in such poor shape, and also it's tough being in a class with people who are pretty fit (and much younger!).  Mentally, because I enjoy the solitude of running, and do not function well in a group environment.  Having said that, the coaches I worked with are wonderful, and run excellent classes.  They were kind and patient with me, and my conditioning really improved.  My team mates are also friendly, sociable people - and therein lies the rub.  Much has been written about cross fit being a cult, and cross fitters socializing together etc etc.  Well, some do, some don't - but you can if you would like to.  And they are a great bunch to hang out with.  I did not need that, though this needs some clarification:  runners are different from cross fitters in that they generally eat everything but in moderation.  Cross fit eating is paleo - eating like one's paleolithic ancestors.

In all honesty, I have never adhered to any eating regimens having always been as thin as a rake.  I realize that now I can't eat any old thing, and just looking at cupcake makes me put on 10 pounds.  However, paleo was never going to be something I embraced.  I need to sort out my eating but what worked for me is the Mediterranean diet - I was probably not as fit when I lived in Europe, but I was the healthiest I have ever been, and weighed 119 pounds when we moved here  years ago. On the down side, I certainly could not do any pull ups, let alone deadlift 150 lbs (at the last attempt).  So this was another aspect of cross fit that I really struggled with as well.  Paleo or nothing.  But I will be the first to admit that perhaps I did not understand it well enough to make an informed decision.  Based on what I know works for my body, paleo did not seem like the option for me.

Many were the times that I wanted to give up, and questioned whether this was really for me.  I had signed up for cross fit 3 times per week, and sometimes found going 'hard' all the time just overwhelming.  The first time I ever cried was quite recently, and that was the day I wanted to walk out.  We had a double workout: so cross fit starts with 2 rounds of a warmup that in our class usually includes 20 burpees at the end.  This is followed by a strength training portion, and finally the WOD - Workout of the Day.  An example might be a timed workout, like the one below: 

One hundred double unders (or 300 singles if you can't do DUs), 50 hand stand holds, 40 toes to bar, 30 shoulder to overhead presses with rx at 65lbs for women (I do 55) and 90 ft front rack walking lungs (which I think means with the barbell racked and stacked against your chest).  For time means all out effort.  Alternatively you could have the same workout for 5, 8, or 10 rounds which means that you will do that set of exercises 10 times - however long it takes.  

At a certain point we started doing double workouts: 

I won't go through it all, but as you can see we do 40 burpees in the first round plus all the other stuff. The day I felt like walking out, and was actually crying was the day we had a whole lot of other stuff, plus 120 burpees. But it was also a turning point - in what universe had I ever done 120 bupees?  And I certainly could not have finished them without the support of my team.  So cross fit is good like that.  It pushes you beyond your boundaries and far beyond what you imagine you are capable of.  I would go as far as saying that it trains both body and mind.  

For every positive there is a flip side negative and vice versa.  With cross fit it is no different.  It is addictive, and I have been thinking of trying something else for this very reason.  It is unlike anything else I have experienced to date, and I am going back and forth each day as to whether I should leave next year or not.  I don't like the feeling of being addicted to something.  But if it's good for you, how can it be bad, right?  However, it also takes a lot to stay in that environment, especially if your natural default is not a group.  It also takes a lot to identify your goals and why you are doing cross fit and stick to those.  I had no particular goals this year, I was just in a desperate situation.  Still, I did start developing those over the last 3 months of the year, and even then, I found it hard to keep those in mind when I was struggling to do 30 burpees.  

The jury is still out, but I am considering other options, as I would like to focus a lot more on my running next year.  If anyone else has tried or is doing cross fit, I would love to know what your take is…..

My first 16 miles ever!

Today I ran 16 miles. They were mostly good, high quality miles, even though the average time is much slower. I achieved 2 very important goals: I ran at a good, strong pace and I have no physical pain.  I know that I should have run at a slower pace, but I am trying to improve my form and run more strongly.  Most importantly, I want to do all those things and still feel fresh and lovely at the end!
I decided to do the run on a treadmill for a specific reason:  I wanted to make sure that I would do a good quality run.  Now whilst this might be a false positive, the treadmill has proven to be my friend in the past, and for me the issue is more psychological:  if I can do it on the treadmill, I can do it anywhere. Sixteen miles took me 3:06:21. Most of the miles were pretty fast, but since I was running on the treadmill I thought this strategy (of running faster) would make up for the  missing elements found in an outdoor run. I ran consistently, and when I needed to, I walked for a minute to recover.  That is actually a very useful strategy, as it allows me to come back at the same or even a faster speed for a prolonged time (not unlike a tempo run).  Given how good I felt afterwards, I think this might be the way forward for me to get a bit faster.
I am still in awe of the fact of how good I felt/feel after that.  Touch wood, nothing hurts.  Whilst I felt a bit tired, that was all, and I am so grateful.  Had I run outside, I am not sure if I would have had as good a run, but I needed this confirmation of where my training is at (given the last 2 weeks).  My next long run is 13 miles, and I will be doing it as another half marathon next Sunday.  When I got to mile 13 today, I still felt very good, considering that I was fading at mile 12 in my last half.  So, let's see what happens!
My other news is that I have decided to watch all 80 Boston Bruins ice hockey games this season.  So, having watched the 2 opening matches in Prague on tele, only 78 (plus playoffs) to go.  I am ordering a new shirt, and will probably go with Bergeron's name on the back.  I believe that the Stanley Cup is coming home to Boston!
                            

                                                                                                                                                          
Monica (an ex-colleague from Italy) and I on our way to a Bruins game in April this year.

The Boston Bruins face-off with the New York Rangers.

Coping with Change

I am in the second week of my marathon training plan for Philadelphia, and I have yet to do a single run.  These past few weeks have been fraught with stresses and tensions at work, like I have never experienced before.   I do not know if it is because I find the US workplace extremely stressful, or because I need to manage change better, but as I write this, I am wondering it it could be a combination of both?!
In short, our department has been reorganized, and the head of my group has resigned.  No big deal....this happens all the time.  Indeed the last company I worked for in Switzerland was taken over by a German company, and we had many workshops on how to deal with change.  Prior to that, the company I worked for in Italy was taken over by an American company.  I am no stranger to change, and yet, it seemed as though I was experiencing it for the first time!
The effect on my running has been terrible - I have not done a single run.....neither outdoors, nor on the treadmill, and not even a stair climb.  This week has made me realize that each change is unique, and an experience unto itself - and that the past really is a foreign country (as historian David Lowenthal puts it).  When I started getting over the shock of the changes, the lessons that emerged are that: 1) I have some fabulous colleagues, 2) this is an opportunity for me, 3) climb the mountain that is in front of you, 4) don't look back lest you be changed into a pillar of salt.  In the light of that, I will go for a run tomorrow morning, AND blog about it before I go to work!
I have however, been making some very good lunches for work.  Since I am not rushing in the morning anymore (no early morning runs to squeeze in), I had time to either come home for lunch, or to take something good with me.  My lunch had 'three courses' and of course, an espresso afterwards....not too shabby eh!  Well, I am up early tomorrow, so I will leave you with a visual image of a typical lunch: 3 baby artichokes with some olive oil, veggie wrap and plain Greek yoghurt.  The apple was a snack.

Fourteen Miles

I have just finished week 8 of 18 in my marathon training programme.  Today was a 14 mile run, but after the run I realised that I had in fact done next week's run - this week I was supposed to do 10.  Well never mind, I can just do 14 again, should be good for building up the old endurance.

This week was ok, but I missed Friday's run. Reason being that I went out on Thursday night and had a few cocktails that completely screwed up my system.  I was really annoyed with myself, as I really felt off on Friday.  I felt like I had poisoned my system, and the effect was still the same today.  The long run was long and hard!  Well, no more cocktails - it's just too much hassle.

I tried out the new super compression tights today, and boy are they tight!  They do hold the muscles in, as well as the knees, which started feeling a bit wobbly around mile 12.  I actually ran for a mile and then had to go home and change as I was wearing an under armour base layer, and I was baking after 5 minutes.  The thought of running 14 miles in this condition was too much to bear, so I ran home and changed.

I also decided to have lunch and go out a bit later.  Long story short, it took more than 9 miles before I started feeling comfortable.  I felt full and it was tough pounding out those miles.  Still, one day I will nail this nutrition business.  I have no idea why I did not have a banana or a power bar, but chose the remainder of my pizza from dinner.  Still, I am chalking it all up to experience.  Hopefully I will make fewer of these mistakes in the future.

At the end of my run, I could 'feel' my legs, and walked for 20 minutes on the treadmill when I got home, then stretched and had a glorious shower.  I am pleased with my run, but think it could have been a lot better.  I need to be a bit more organized and thoughtful about what I need to do, rather than just doing it.

How to get back into a new groove....

Today was a cross-training day. I got home, got changed and went across the road to the gym. The plan was to cycle for 30 minutes, run for 10 and then do some weights. For some reason the bike was not working and after 10 minutes I went over to the elliptical. Twenty minutes later I was ready to start with the weights.
The bike and elliptical sessions were not amongst the best I have ever done, but I finished it. Same with the weights. I started doing some routine exercises and decided I would go for 30 minutes. As I did the exercises and my heart rate rose, I felt like going on for a longer time. But I forced myself to stop, and then realized the secret!
When you have had a bad or off period of training and are trying to get back into the zone, do so with less intensity. I used to do circuits for an hour before I could actually feel that I had "done" something. Now that I am struggling a bit to get back on track with this training, the secret is to lower the intensity - almost as though I were just starting out. Because in fact, that is exactly what it is!
After I had been going for about 35 minutes, I was loathe to stop, but I forced myself to stop, stretch and go home. This has left me with enough energy to make a proper dinner and the desire to go running with Irache at lunchtime tomorrow. If I can, I shall try and get a run in before I go to work, so that I can get back from work and go out with Stuart for drinks with some friends. Life can be so good when simple realizations get your training back on track.

Learning to run twice a day

Running will always be my first love. As I have said before, what I lack in speed, I make up for in enthusiasm! Most times when I go for a run, it is a fairly neutral experience. Sometimes though, I hit that sweet spot and am reminded of what a wonderful thing this running business is.
Last year, I spent some time thinking about what it would be like to run twice a day. Although it seemed like a great idea, it also seemed highly unfeasible. It seemed as though I needed to conserve all my energy for a "good" run. On alternate mornings I would do some circuits, and with time I eventually incorporated bricks into my workout.
A few days ago, a colleague mentioned that she wanted to get a bit fitter. We decided to go running for half an hour twice a week, during lunch. Irache and I started last Tuesday, on a baking hot day! We started off with a brisk walk, then ran for a bit, then walked some more and ran another bit. It was a gorgeous day and everyone was out running along the Charles River. The Boston skyline was magnificent to behold, and it felt good to be outside.
It was quite a rushed business having a shower, getting lunch and being back at our desks, but we managed it in all of 50 minutes!
We went out on Friday afternoon too. The weather was considerably cooler, and it was pleasant to run outside. We ran a bit more and went further. On the way back though, we walked briskly and ran a lot less, as we were chatting a bit. Today we did not go out as both of us were swamped with work. Friday is a double session though!
The good thing about running with Irache, is that I have the opportunity to slowly start building a second running session into my day. Furthermore, it is quite fun to run with someone else in the middle of the day. Running in hot weather is something that I cannot do - I hate it. But if the body can adapt to anything, I am keen to see if this might happen. We are almost at the end of summer, but I am sure we still have a few hot days in store.
There is a great article in the July issue of Runner's World entitled Double Duty, which recommends incorporating 2 days a week, of 20 minutes, whilst dropping the length of your main run by 10-15 minutes. When you feel strong enough, bring your main run back to its original level and extend the extra run up to 40 minutes. Most importantly they recommend a 4 hour rest interval between sessions. After the first run consume at least 500 calories and drink!
The article concludes by recommending the following paired workouts:

A.M.: 3 to 4 at easy aerobic base pace
P.M.: Interval workout (e.g., 6 x 800)
PAYOFF: Provides extra aerobic work without fatigue, gets blood flowing through muscles

A.M.: 4 to 5 miles at easy aerobic base pace
P.M.:4 to 8 miles at a conversational pace
PAYOFF: Improves running economy, boosts weekly mileage, and provides a good fitness base

A.M.: Long run; or 5-K or 10-K race
P.M.: 2 to 3 miles at a conversational pace
PAYOFF: Increases blood flow to muscles, flushes waste from muscles, and speeds recovery

Mind is Everything - Paavo Nurmi

A few days ago my question was "How the hell am I going to run 6 miles on Sunday when I am struggling with 2?" Well, I found the answer today - you run 6 miles with your head.
I spent most of yesterday thinking mostly about Paavo Nurmi - the person whom I revere as the god of my running universe. Those are his words which grace the top of my blog: "Mind is everything: muscle, pieces of rubber. All that I am, I am because of my mind". This is something all runners know - but it is really hard to remember that when you are having a difficult moment. It is hard to overcome what Lasse Viren calls "the barriers of the mind". It is so much easier to give in to the discomfort and pain. But how to wrap your mind around it?
I often think that running is about paying tribute to the spirit. Firstly your own, and then to all those who came before you. I felt that the issues I was facing were mind-related. Having established that, I felt grateful that I had no muscular or joint issues, given that, I could actually try out this running-with-your-mind business.
I felt washed out on the starting line in Hyannis this morning. It was a cold grey day with showers threatening on the horizon. The 10K, half marathon and marathon all started together and there were sections of the start sectioned off according to pace. I made my way towards the back of the 9 minute mile section, where I was joined by a few of the other Luna Chix.
I thought I would start out slowly and then step it up at mile 5 if I was feeling ok. However, as soon as I started running, my mind drifted to Paavo Nurmi. This was no time to pussyfoot around, so I stepped on it. And ran and ran and ran. Today I ran to the best of my current ability. I ran the fastest pace that I could and never did I even think of slowing down. In the end I ran the 10K in 58:39, giving me a pace of 9:27. I placed 203 in a field of 444 runners, and I placed 14/39 in my age group.
I could not feel my legs when I crossed the finish line, and I now not only felt completely washed out, but brain-washed out too. I picked up my medal and went for a lovely choclately doughnut, cortesy of Dunkin' Donuts. I am happy with what I did today. It's not the best performance I've ever had, but I would like to think that today I ran with my mind - my legs merely complied with the motion.

Race Up Boston Place, 7th Feb 2009

I awoke with a sore throat and chest, with lungs feeling tightly squeezed. Following Liz Yelling's advice of a hot shower to loosen the muscles, I made the mistake of having a coffee rather than my usual expresso. Wearing capri tights and a t-shirt, I rushed out and Stuart drove me to 'my' building, aka the Mellon Financial Centre.
On entering the atrium, there was a tremendous atmosphere - great music, lots of people around, a few tables piled high with fruit and other goodies from one of the event sponsors, Whole Foods. After I picked up my bib and timing chip, I found a quiet (relatively!) spot and after putting the chip around my wrist, did a few lunges. The atmosphere was electric and the crowd was very different from the running types. There were some very fit, very well hard looking people with muscles in all the right places, who looked like they had actually been practising properly for this event.
Well, I barely had time to chat with a few people standing nearby, when they called for numbers 151-199 to line up. I was 151. Standing in the queue was surreal - I could no longer hear anything except the electronic beeps as the competitors in front of me swiped their chips on the table before they ran off and disappeared around a corner. Twenty seconds separate the chaser, the chasee and the new chaser (no pressure eh). I put in my earphones just as I was being counted down. "Go", the starter shouted, and I sprinted off, also disappearing around the corner and started on my first flight of stairs.
I managed to sprint up 20 floors to the words of Mortal Kombat: Choose your destiny, flawless victory! before my lungs caught alight. Luckily there was a rest stop on level 22, and after a drink of water I sprinted off again. This time the burn in my lungs became so intense I could hardly breathe. I switched off the ipod and just concentrated on putting one foot in front of the other, all the while listening for my chaser, whose footsteps I could hear getting closer. He caught me at the second water station, but I chased hard and caught him.
He kindly stepped aside and allowed me to pass, and after running up a few more flights I had to walk for a bit. At this point my mind collapsed and I kept thinking that I still had 50 more floors to do whereas in reality I only had 10. This made it seem like a Herculean task. Imagine my surprise when one of the volunteers said "you're almost there". And indeed, as I sprinted up the last flight, there was the finish. I had barely swiped my chip when my chaser caught me and swiped his too.
I managed to grab a bottle of water and get to a bin, when I started throwing up. Naturally this brought the paramedics over. I felt so embarrassed and explained that I had just been a bit ill recently, nothing more. After the third throwing up, they wanted to give me medical treatment - now feeling properly embarrassed, I decided to settle for the black bag they offered me.
As I walked towards the lift to go down, one woman was being administered oxygen, another was having her bp measured, and a guy was lying on the floor in the angel position, whilst another was being helped to a chair. OK, so although I felt bad for them, I was happy that I was not the only one with all the drama!
Arriving downstairs to pick up my t-shirt, there waiting to hand it to me, was Carrie!!!! Sweet Carrie had decided to surprise me, and signed up in the week to volunteer for the event! "I've been waiting for you", she said. I was so happy - it is a truly nice thing when your friends and family come and support you at these events. Whilst I was disappointed that Carrie had not managed to sign up in time to participate herself, I was so glad that she was there. And I look forward to supporting her at one of her events. We chatted for a bit, and made a few arrangements to go down to Hyannis together, as we are both doing the 10K, and hopefully Kathy managed to get a place too.
As I left to take the T home, I felt elated. I had done it! But nothing compared to my absolute joy and elation when the results were posted last night - 10:29. Yes, I had done it in 10:29!!!!!!!!!!!!!!! I placed 25/43 in my age group, and 317 in a field of 558. I started thinking about what might have been if I had practised some more. The winner of my age division did it in 6:37. I immediately promised myself that next year, I would train to win it. I will certainly give it my best shot - as Derderian says, "Boldly train to go where you have never gone before". I have never consciously set out to win anything - but maybe it's time to up the ante a little bit. I should at least try!

So this is it

Tomorrow is the Race Up Boston Place stair climbing event, and I have mixed feelings about it. Usually I am quite positive about these things, but I have not run up any stairs in the past 3 or 4 weeks. My excuse has been the snow and that it is freezing in the stairwell of our building. My other excuse has been that I am knackered when I get home from work - yet I am never that knackered so as not to run.
Truth be told, I felt I was burning out a bit with all the running up stairs. I enjoyed it, but because I felt pressed for time, I did not follow a programme. I think the final blow came when I added on 5 minutes to my time rather than decreasing it! So, I do not know what tomorrow holds. This is one time I really am going in 'blind'.
I think my quads are in decent shape, and my arms are quite strong to use the railings for support. Furthermore, I had signed up to run the 82 flights of stairs, the alternatives being racing competitively or walking. I could not bring myself to change it, as I feel I have to give it a go and see what happens.
As things stand, I can run up 20 flights taking 2 steps at a time, before I need to stop. This I can do wearing a 1lb weight on each leg. Still, the thing to remember is that I got slower not faster and I seemed to need longer recovery periods. Well I will definitely know whether I did just enough or not even near enough tomorrow.
This past week has seen a horrid cold going around the office. Stuart had one all week too, and now I have it. I went to bed with a tickle, and woke up with a very dry and very scratchy throat. If it stays as is, I should be fine tomorrow. But hey, even if it does get worse, nothing will change for me anyway.
I start at 10h50 but have to be there an hour before the time. Since there is no place to store any stuff, the event organisers told us to come dressed for running as the event would get very hot! I was going to wear a pair of shorts and a t-shirt, but there is no way I can go out just like that on the tube. It is freezing! Today was -3C with the wind chill making it -9C. Tomorrow promises no better. So Stuart will drop me off and pick me up later.
I told him not to come as he would have to stand outside in the cold. Also, tomorrow is the start of the Six Nations Rugby Series, and at least he'll get to see some of it!
Do I wish I'd done more - yes of course, but that's not going to stop me from enjoying myself - however it goes. I think it's going to be a blast - it certainly looks like these people had a lot of fun last year when they were Winding up the Wachovia.

Stair Climbing Mix and Attitude

Do not underestimate the power of a good music mix to get your legs moving! I am music-free outdoors, but use an ipod on the treadmill. Therefore when I started training for the stair climb, I did it sans music. I thought it might be important to listen for people trying to pass me! Then I thought I might just try and climb at least once with music, and that certainly seems to get my flailing legs moving again. Here then is my list of 'must have' songs which I will take with me on 7th Feb.

- Take on Me - (my absolute fave of all time)
- MortalKombat (criminal not to include)
- Rocky (to finish in glory no?)
- Patt (simple lyrics, great beat)
- Bed of Nails (nothing like a bit of Alice Cooper)
- Lust for Life (brilliant, my theme for this year)
- Mission Impossible (nuff said)
- Club Foot (my 'go to' song)

Last year's race results show that the overall winner ran up 82 flights over 41 floors for a total of 750 stairs in 4:23. The winner of my age division did it in 6:04. Yikes!!!!!!!!!!!!!!!!! That is some record to beat. I don't usually like setting 'hard' goals - I mean I set them in my mind, but I usually tell everyone that my goal is just to finish. Well, there is an interesting article by Tom Derderian titled 'Glorious Losers' in the Jan/Feb issue of New England Runner. It's a fantastic article about having the courage to go for it - win or lose. I guess this struck me so much because one of my fears is that I actually run slowly. I don't like telling people what time I think I'll finish in and then be devastated when it's really awful. I don't like not being able to fulfill my prophecy. I prefer playing it safe, saying I shall finish and then run like a March hare when the gun goes off. At the end, I am pleasantly surprised (so far) and all is well. But Derderian's article talks about entering into a contract when you decide to race: to run as fast as you can, and to place as high as you can. I think I realised that although subconsiously I may have already decided to do this, I never consciously make this decision - because like everyone, I don't like losing. And I especially don't like losing a bet with myself.
But Derderian has made me think otherwise, so I shall nail my colours to the mast: on 7th Feb, my goal is to finish the stair climb in not more than 15 minutes. Some very wise and useful words conclude the article:

"So run for the glory, not the winning, boldly train to go where you have never gone before, set goals that you may or may not achieve. Fulfill the contract. Touch the madness. Blaze out. There is not glory in playing it safe, and maybe this day or another the spark will flare".

The quest for the perfect push-up

Push-ups are always recommended in any 'Get-a-bikini-fit-body-in-6-weeks' programme that proliferates the pages of health magazines during the summer. A quick fix which will produce magical results, and all in six weeks. Usually these push-ups are done amidst much puffing, panting and cheating. Yes, I should know, I've been there. When I started running again, push-ups were one of the exercises I started doing to build a stronger core. My first attempt was with the simple push-up and after I could do a set of 20, felt that I was on the path to bigger and greater things. It took me a while to get comfortable with doing 2 sets of 20, before moving on to the push-up on a stability ball. By the time I could do this reasonably fluidly, I felt I was ready to take on Genghis Khan, a fact that was sadly disproven when after being ill for 4 weeks, I could not even do 5 push-ups. I couldn't believe my stamina had gone downhill so rapidly. And there began the quest for the perfect push-up.
The requisite characteristics of this push up were that it would have to look good aesthetically (i.e. others would want to do it too, or simply gawp in amazement at how good it looked), the design and form would enable me to do at least 3 sets of 20 whilst still having un-mussed hair and most importantly, it would enable a core strength that allowed me to run fast! My first experiment came with the frog push up: this is done whilst on your knees with your legs at a 90-degree angle. I also read somewhere that this is also known as a 'girl's push-up'. Ha! if only! I managed to get to 3 sets of 20 but still found the position a tad strenuous for my knees. So came my second attempt which was the body on the ball push-up. Coming up from a prone position on the ball made me feel nauseous, and was quickly abandoned. Next came the close-grip push-up. This follows a normal push-up, except your hands are close together directly under your shoulders. This is also supposed to be very good for the triceps. I couldn't do more than 5 of these at a time, so on to with the next.
This was the half-crow push-up. From the push up position, you have to bring your right knee forward, out to the side, touch your right elbow and then do the push-up! Clearly you do alternate legs. The main challenge here was in keeping the correct form, and after struggling with this for a bit, I moved on to the scorpion push-up. This involved getting into a push up position and raising your right leg behind you across your body towards the back of your left shoulder. All this, and simultaneously lowering your body down into the push-up. I managed to work up to 2 sets of 20, but I still have doubts whether my form was any good. By the way, I got these push-ups in a circuit workout from Jillian Michaels.
After all this it seemed as though my quest for the perfect push-up which had been fairly dismal, was doomed. Undoubtedly all these push-ups help in increasing core strength and various body parts, but in the end there is nothing more elegant and impressive than being able to do 20 normal push-ups correctly, with perfect form. An added bonus would be doing all this and then lifting your hands off the ground and clapping them together (plyo push-ups). However it is one thing seeing it illustrated by Adam Sandler, or reading about the technicalities of the deed in the 'Marine Corps Daily 16 Workouts: Marine Fitness for the Civilian Athlete', and it is quite another to try and do it yourself.  The less said about this one, the better.

Therefore the 100 push-ups in 6 weeks challenge comes at a perfect moment:  it offers the possibility of increasing core strength and acquiring good form.  This then could be the definitive moment of discovering the essence of the perfect push-up.  If anyone has already encountered the perfect push-up, let me know!