Hi Folks. Been a crazy week and I've definitely fallen behind on my communication.
Here's what's happening.
My band is playing tonight! Funny story behind this. Last week I had my final pre-med committee interview during which I of course talked about the band. A few days later, I received an invite from the director of the program to play at the Penn Post-bac Premed Reception this evening in Houston Hall! Ha. We of course accepted. Looks like we're doing a Health Program Tour (since our first gig last month was for Temple Musicians In Medicine Spring Concert and our next gig will be for Penn as well in July at an employee bbq). We are so cool.
Med school applications open on Tuesday. Yikes and excitement! I've been waiting and planning for this process for five years, so I'm pretty psyched (and a bit nervous) to get things moving. Wish me luck!
I've also been keeping up with climbing about 3 times a week. My climbing buddy, Emily, has been doing a rotation in NE Philly Hospital and has been working 10 hours a day and doesn't get out until 8. We've been meeting up at 8:30 and climbing until the close of the gym at 10. It's not a long session, but we've been consistent and definitely been improving. I'm hoping we'll be getting up to the Gunks in the next month or so.
Running has been going well, though I only run 3 times a week now. I have a new running buddy, Greg, who is in his first year at Penn Med. We met randomly in a spin class that I substituted about 1.5 months ago and have been fast friends. We balance each other quite nicely--when he's lagging I motivate him to push harder and vice versa. He's been getting me to challenge myself in the push up domain (I'm up to 30 in a row!). It's quite a relief to have an equal; meaning, I love class and motivating people, but it's also nice to have someone who can challenge and motivate me too. He's going to help me get the extra edge to qualify for the Boston Marathon (whether he knows it or not!).
One of my oldest and dearest friends, Grant, graduated from Drexel Med School on May 15th. I can't believe he's actually a doctor! So crazy! I got to go to all the events that week--formal, family dinners, graduation, cocktail parties. It was quite the week, going out every night, celebrating his accomplishment, and unfortunately, saying goodbye. He took off that following weekend for Boston. He's doing his residency up at Boston University. I'm so proud and happy for him, but I'm really going to miss him. He's like family and it's going to be hard to be without that tie (and our famous seven hour meals together).
Work in the lab is going well, but slow. One week I'll be getting really awesome results, and then it seems as though the next week none of the experiments are working. This is pretty normal for lab work and you just have to accept it as the way of "Science." It's a bit trial and error. Also, the mouse workload has increased a 100 fold in the last couple of weeks. I've been spending a lot of time down in the "Mouse House", collecting hearts, livers, and tails for DNA genotyping. I like mouse work in general, but spending six hours at a time down with the smells, bad lighting, and Death has me appreciating bench work a bit more.
And lastly, summer session at the gym started this week. My schedule is completely different from last semester. I'm teaching three spin classes and one body pump class (plus lots of subbing). I'm bummed to be only teaching one official BP class, but they really cut down on the amount of classes during the summer and that's all I could get.
So, yes, I've been a busy bee, but thankfully with things that I love to do. Hopefully things are going well with you, too. I'd love to hear your own update!
Until next time!
Friday, May 29, 2009
Wednesday, May 27, 2009
Philosophy On The Bike: Spin #16
Summer session started yesterday after a week-long break from classes (A week with out class?! Yikes!). Wednesday nights I'll be teaching "Power Hour" spin class. Now I can officially teach for an hour! Excellent!
1. Jumping Jack Flash by Rolling Stones (3:45)/WU
2. Run Around Sue by Dion & The Belmonts (2:43)/WU Mix
3. Crazy by Aerosmith (4:03)/WU Rolling Hills
4. The Joker by The Steve Miller Band (3:38)
Jumps & Surges. Jumps during verse. Surges during chorus (standing/pos 3).
5. Who Are You? By The Who (6:22)
Cadence & Climb. Start out fast @ FR. At 3min mark, rhythm changes from slow to fast. Alternate climb and pick ups accordingly.
6. You're All I Need by Method Man (3:41)
Jump Mix. Start @ 6. Increase Resistance Every Min.
7. Philosophy by Ben Folds Five (4:37)
Cadence and Flat road sprints. Every 20 sec. Cadence @ 6. Sprint @ FR.
8. Lightening Crashes by Live (5:26)
Climb. FR ==> 9. Add in some surges.
9. Paranoid by Black Sabbath (2:48)
Cadence. Standing Run @ 6 or 7 (on the beat).
10. Reckoner by Radiohead (4:50)
Hi Resistance Intervals.
30 sec isolation of lower body (standing/pos 3 @ 9)
30 sec recovery (options: turn down/sit down/just go back to using body weight)
11. Self Inflicted by Katy Perry (3:26)
Cadence @ 5 or 6. Active recovery.
12. Eternal Life by Jeff Buckley (4:53)
Power song. Sprints with resistance. 10, 20, 30, 45 intervals-same amount of recovery in between.
13. Riverdance by Bill Whelan & Anuna (5:42)
I happen to love the music from Riverdance. This track starts out very slow and dreamy and then every minute gets faster and faster; BIGGER & BIGGER! And that's what we're going to do. Start out at the top of the hill @ 9-10. Hold for minute. Each minute come down a level AND pick up the pace. By the last 30 sec-all out SPRINT to the finish!
14. A Boy Named Sue by Johnny Cash (3:47)/Cool down
15. The World At Large by Modest Mouse (4:33)/stretches
1. Jumping Jack Flash by Rolling Stones (3:45)/WU
2. Run Around Sue by Dion & The Belmonts (2:43)/WU Mix
3. Crazy by Aerosmith (4:03)/WU Rolling Hills
4. The Joker by The Steve Miller Band (3:38)
Jumps & Surges. Jumps during verse. Surges during chorus (standing/pos 3).
5. Who Are You? By The Who (6:22)
Cadence & Climb. Start out fast @ FR. At 3min mark, rhythm changes from slow to fast. Alternate climb and pick ups accordingly.
6. You're All I Need by Method Man (3:41)
Jump Mix. Start @ 6. Increase Resistance Every Min.
7. Philosophy by Ben Folds Five (4:37)
Cadence and Flat road sprints. Every 20 sec. Cadence @ 6. Sprint @ FR.
8. Lightening Crashes by Live (5:26)
Climb. FR ==> 9. Add in some surges.
9. Paranoid by Black Sabbath (2:48)
Cadence. Standing Run @ 6 or 7 (on the beat).
10. Reckoner by Radiohead (4:50)
Hi Resistance Intervals.
30 sec isolation of lower body (standing/pos 3 @ 9)
30 sec recovery (options: turn down/sit down/just go back to using body weight)
11. Self Inflicted by Katy Perry (3:26)
Cadence @ 5 or 6. Active recovery.
12. Eternal Life by Jeff Buckley (4:53)
Power song. Sprints with resistance. 10, 20, 30, 45 intervals-same amount of recovery in between.
13. Riverdance by Bill Whelan & Anuna (5:42)
I happen to love the music from Riverdance. This track starts out very slow and dreamy and then every minute gets faster and faster; BIGGER & BIGGER! And that's what we're going to do. Start out at the top of the hill @ 9-10. Hold for minute. Each minute come down a level AND pick up the pace. By the last 30 sec-all out SPRINT to the finish!
14. A Boy Named Sue by Johnny Cash (3:47)/Cool down
15. The World At Large by Modest Mouse (4:33)/stretches
Friday, May 15, 2009
Stand UP. Spin Profile #15
End of semester challenge. Keep out of saddle entire class. Make sure to focus on keeping weight back--center of mass right over the pedals. Protect the knees, feet and back!
1. You Got Your Cherry Bomb (3:09)/Warm Up, Seated
2. Two Princes by Spin Doctors (4:17), Warm Up, seated, explain workout
3. Plush by Stone Temple Pilots (5:14)/Stand UP! No more saddle for us. Position 3, Baby hills
4. O.P.P. by Naughty by Nature (4:29)/Modified Jumps
5. Pink Houses by John Mellancamp (4:44)/Position 3, Climb FR ==> 9
6. Color Blind by Counting Crows (3:39)/@ 9, Isolate lower body challenge
Slow pace way down, HI resistance, upper body stays as still as possible, CIRCLES
7. The Bad of Spuds by O'Malley's Folk Music/ Run @ 6, active recovery
8. The World I Know by Collective Soul (4:15)/Climb 6 ==> 9
9. Whatta Man by Salt N Peppa (5:08)/Modified Jumps @ 8
10. Iris by The Goo Goo Dolls (4:50)/ Climb, 8 ==> 9, During Chorus SURGE the pace
11. Last Train To Clarksville by The Monkees (2:46)/Run @ 6
12. Jump That Rock (Whatever You Want) by Scooter and Status Quo (3:24)
Chorus: Standing Sprint (pos 3); Verse: Climb + Cadence alternating pos 2 + 3
13. Brick by Ben Folds Five (4:31)/Sit it down and cool off!
1. You Got Your Cherry Bomb (3:09)/Warm Up, Seated
2. Two Princes by Spin Doctors (4:17), Warm Up, seated, explain workout
3. Plush by Stone Temple Pilots (5:14)/Stand UP! No more saddle for us. Position 3, Baby hills
4. O.P.P. by Naughty by Nature (4:29)/Modified Jumps
5. Pink Houses by John Mellancamp (4:44)/Position 3, Climb FR ==> 9
6. Color Blind by Counting Crows (3:39)/@ 9, Isolate lower body challenge
Slow pace way down, HI resistance, upper body stays as still as possible, CIRCLES
7. The Bad of Spuds by O'Malley's Folk Music/ Run @ 6, active recovery
8. The World I Know by Collective Soul (4:15)/Climb 6 ==> 9
9. Whatta Man by Salt N Peppa (5:08)/Modified Jumps @ 8
10. Iris by The Goo Goo Dolls (4:50)/ Climb, 8 ==> 9, During Chorus SURGE the pace
11. Last Train To Clarksville by The Monkees (2:46)/Run @ 6
12. Jump That Rock (Whatever You Want) by Scooter and Status Quo (3:24)
Chorus: Standing Sprint (pos 3); Verse: Climb + Cadence alternating pos 2 + 3
13. Brick by Ben Folds Five (4:31)/Sit it down and cool off!
Friday, May 8, 2009
"Hip-sters U-nite!" Spin Profile #14
Excited to find out the great songs I have lined up for this week's spin class? I sure am! Have I mentioned before how much I love to plan out these classes? Maybe? As always, it's a challenge and a pleasure to mesh what I'd like to groove to versus what I think the spinners in my class will enjoy.
The past couple of weeks have been stressful for all. Whether the cause be the end of your school year, getting ready to apply to med school (that's me), or paying all those bills, we could all use a fun and challenging workout. It's the one hour of the day where nothing else exists but that bike and you.
This is what I enjoy most about teaching: no matter how my day is going or how tired I feel, the moment I sit on that bike and focus on the music and the moves, everything else melts away. This is what I want everyone in the class to experience. And this is what I aim for when I'm picking music. Music that's relatable, singable, and recognizable. If you can connect to the music, it's easier to forget about the burning in your legs or the stresses happening outside the room.
Here's the new spin profile for Saturday's class. Filled with my own college fav's (Something Corporate, The Bens), songs my band has covered (Stairway, Need You Back, Cherub Rock, With Or Without You), old marching band songs (Centerfold) and other songs that are just plain fun. That's the key word here: fun. I'm sooo ready for some workout fun!
1. Hurricane by Something Corporate (3:51)/Warm Up
2. I touch myself by The Pretenders (3:45)/Warm Up Mix
3. Mr. Jones by Counting Crows (4:33)/Warm Up Run
4. All I Really Want by Alanis Morissette (4:45)
Verse: Modified Jumps (get on the fast beat)
Mix up counts of 2, 4, and 8
May throw in a pickup during chorus (standing run)
5. Bruised by The Bens (4:40)
Verse: Cadence @ 7
Chorus: Sprint with resistance (option bring it to flat road)
6. Yoshimi Battles The Pink Robots by The Flaming Lips (4:48)
Seated/Standing Climb, Inc Every 30sec
7. Centerfold by J. Geils Band (3:39)
Jumps. Verse 8cts. Chorus 4 cts. Last chorus, sit it down + pick up pace
8. 500 Miles by Proclaimers (3:39)
Verse: Seated Climb
Chorus: Standing Surge
9. Drunk Girl by Something Corporate (4:08)
Verse: Standing Climb
Chorus: Sprint
10. With Or Without You by U2 (4:56)
Rolling Hills. 10 sec intervals. Up for 3, down for 3 (increase 3x10sec then decr 3x10sec)
11. Need You Back by Ben Kweller (3:17)
Surges @ 7 or 8. Cadence during verse. Stand up and surge during chorus. Challenge: stay standing during verse. Easier option is to sit it back down.
12. Cherub Rock by Smashing Pumpkins (5:01)
20 sec intervals. 20 sec isolation/slower--standing in position 3 @ 9; 20sec seated pickup (FAST) @ 6 (just a little heavier than FR).
Last ~60 sec = sprint to finish. Big build up.
13. Stairway To Heaven by Led Zepellin (8:36)
Start out at the top of the hill. Standing Climb @ 9 for four minutes. Come down to 8: 2 minutes of slow paced modified jumps. Come down to 6: standing or seated run/sprint to end. Go with the song.
14. Crazy Love by Van Morrison (2:37)
Cool Down
The past couple of weeks have been stressful for all. Whether the cause be the end of your school year, getting ready to apply to med school (that's me), or paying all those bills, we could all use a fun and challenging workout. It's the one hour of the day where nothing else exists but that bike and you.
This is what I enjoy most about teaching: no matter how my day is going or how tired I feel, the moment I sit on that bike and focus on the music and the moves, everything else melts away. This is what I want everyone in the class to experience. And this is what I aim for when I'm picking music. Music that's relatable, singable, and recognizable. If you can connect to the music, it's easier to forget about the burning in your legs or the stresses happening outside the room.
Here's the new spin profile for Saturday's class. Filled with my own college fav's (Something Corporate, The Bens), songs my band has covered (Stairway, Need You Back, Cherub Rock, With Or Without You), old marching band songs (Centerfold) and other songs that are just plain fun. That's the key word here: fun. I'm sooo ready for some workout fun!
1. Hurricane by Something Corporate (3:51)/Warm Up
2. I touch myself by The Pretenders (3:45)/Warm Up Mix
3. Mr. Jones by Counting Crows (4:33)/Warm Up Run
4. All I Really Want by Alanis Morissette (4:45)
Verse: Modified Jumps (get on the fast beat)
Mix up counts of 2, 4, and 8
May throw in a pickup during chorus (standing run)
5. Bruised by The Bens (4:40)
Verse: Cadence @ 7
Chorus: Sprint with resistance (option bring it to flat road)
6. Yoshimi Battles The Pink Robots by The Flaming Lips (4:48)
Seated/Standing Climb, Inc Every 30sec
7. Centerfold by J. Geils Band (3:39)
Jumps. Verse 8cts. Chorus 4 cts. Last chorus, sit it down + pick up pace
8. 500 Miles by Proclaimers (3:39)
Verse: Seated Climb
Chorus: Standing Surge
9. Drunk Girl by Something Corporate (4:08)
Verse: Standing Climb
Chorus: Sprint
10. With Or Without You by U2 (4:56)
Rolling Hills. 10 sec intervals. Up for 3, down for 3 (increase 3x10sec then decr 3x10sec)
11. Need You Back by Ben Kweller (3:17)
Surges @ 7 or 8. Cadence during verse. Stand up and surge during chorus. Challenge: stay standing during verse. Easier option is to sit it back down.
12. Cherub Rock by Smashing Pumpkins (5:01)
20 sec intervals. 20 sec isolation/slower--standing in position 3 @ 9; 20sec seated pickup (FAST) @ 6 (just a little heavier than FR).
Last ~60 sec = sprint to finish. Big build up.
13. Stairway To Heaven by Led Zepellin (8:36)
Start out at the top of the hill. Standing Climb @ 9 for four minutes. Come down to 8: 2 minutes of slow paced modified jumps. Come down to 6: standing or seated run/sprint to end. Go with the song.
14. Crazy Love by Van Morrison (2:37)
Cool Down
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