New Year, New You?

The past week has been full of work around the house mostly, with a 22 mile bike ride around the River and up Ft. Roots and a 4 mile jog/run in there somewhere too.
Today Lisa is feeling bad. She thinks it's from the salad bar in the cafe yesterday. Gross. Wash your hands people! Oh no, maybe it was my own funk that made me sick.
I will be taking it very easy tonight. A bit bummed that it is necessary but I'm a grown up. I can handle it.

Will the new year bring a new me? For those hoping I mean a personality change, good luck with that. I am not one for New Year's Resolutions. I do like goals though. Goals are good. I'll have to organize my thoughts on those.....tomorrow.

Christmas Rush

The days leading up to Christmas are always hectic. This year was not as bad as some but because the sweet man I married 5 years ago had a great anniversary present planned-I had to figure out how to be away from home right before the "big day" and still get everything done.

Last week, I did manage a couple of mixed up workouts-treadmill cardio and light weights. Cmas Eve, the man and I were still up on Mt Magazine after a cold, windy and icy evening spent toasting the last 5 years in front of a fire in our private cabin. We went for a 6 mile hike on some trails neither of us had been on before (that's often a tough bill to fill) even though it was in the low 30's, windy and low visibility for most of the hike.

Christmas Day had us back out in the woods but not on trails-we were bushwhacking around Pinnacle looking at Mountain Bike Trail options. I hope those become a reality by next year.

Snow and Ice and Cold oh MY!

The planned workout for Tuesday was delayed by heart palpatations caused by driving on ice. Arkansas just rarely gets snow, it's always just a bit too warm so we get ice. I will be happy if that's the only cold precipitation we get this winter. I know, wishful thinking. Wednesday's workout involved getting up from the table to hit the buffet at the chinese restaurant. Farewell parties for colleagues can hardly be ignored.

Thursday:
I learned that I've been assigning a VERY wrong weight to the bars on the cybex crossover machine. Ugh. Now I feel wimpy.

5 min warm up on the elliptical

DB press on body ball 10 ea arm x 20lb
DB fly w/crunch on bb 15 x 8lb
squats x 50
1 in run @ 7mph

plank 10 sec
close grip push up x 5
side plank w/inner thigh raise x 10
close grip push up x 5
rpt side plank other side
Burpys x 10
suomo squat x 50
1 min run 7mph

frog pushup x 20
squat thrust x 20
chair pose x 30 sec
W shoulder press w/ leg extension 10 ea leg x 10 lb
jump rope 1min

bench dip x 20
rope tricep press to failure (this is where I figured out my math mistake) 1 x 20lb, 10 x 7lb
static lunge w/lateral raise 10 ea leg x 8lb
mountain climbers 1 min
boat pose 30sec

bicycle crunches to failure
extended plank to failure
30 sec 7 mph then another min @6.5, 1min @6, 1 min @5.5

Monday Monday

Started running out of time so I hit the gym for a treadmill test. I hate the treadmill. To entertain myself, I pushed all the buttons!
4 minutes of warm up walking, hit the incline up, up and up again, took it down to 2% and jogged, then ran, then walked and ramped up the incline again, repeat for 1/2 hour. You get the picture.

Drop sets for back:
Lat pulldowns 3 x 50lb 6 x 40lb 10 x 30lb
seated row 3 x 70lb, 6 x 60lb 10 x 50lb
wood chopper 10 x 30lb each side
tricep rope pulldown 3 x 35 6 x 25 10 x 20

Catchup

Sunday: 10 miles on the road - lame but J needed to take an easy ride to be sure he didn't hinder recovery
workout plans were thwarted by real world work every day until...
Wednesday night I managed to fit in a home workout while catching up on Biggest Loser but all I had was one set of 12 lb dumbbells and a large body ball

warm up - general jumping around, marching in place

rows x 20
lunges x 20 alternating legs
dead lifts (lame with 12lbs but whatever) x 20
jump squat x 10

low row x 15
lateral raise x 10
squat swings x 10
jumping lunges to failure

military press x 10
supermans x 20
squat w/ bicep curl x 15
rock star jumps 2 x 10

hammer curl x 10
ball crunches x 25
hack squats x 10
mountain climbers x 45 sec

some other random ab work


Thursday: 3 mile run followed by ab work using captains chair and a db between my feet :) ouch

TGIF workout

7 min warm up on treadmill

med grip underhand pulldown 15 x 40lb
seated cable row 12 x 50lb
jump squat x 15
one leg pelvic thrust x 20 ea leg

wide grip pulldown 20 x 30lb
squat swing 10 x 20lb
jumping lunges x 20

plank rows 5 x 15 ea arm
supermans x 20
squat w/ bicep curl 10 x 15lb
1 min uphill run 15% 5mph

hack squats x 20
hamstring curl 12 x 50lb
hammer curl ea arm 10 x 15lb
jump rope 2 min

crossover luinge w. hammer curl 20 x 10lb
ball crunches x 25
hanging abtwist x 10
1 min uphill run 15% 5mph

couple of minutes jogging at 5 mph to cool down

I made it a week

Other than a walk with the dogs and shopping, yesterday would have made one week without a workout. I was determined to get one in so I could say I didn't go more than a week.

Warm up - 5 minutes on the elliptical w/ resistance

body ball pushups x 10
pushups to failure, i think 12
cable leg extensions 10 ea leg x 20lbs but I think my form was bad
step plyos for 1 min

dumbell press on body ball 10 x alternating arms x 20lbs
half crow pushup x 10
squat thrust x 10
warrior pose w/ tricep press, 30 sec each leg

dips x3
hanging ab crunch x 20
static lunge w/ lateral db raise 10 x ea leg x 10lb
side step plyos 1 min

pike pushups x 10
squat w/ military shoulder press 10 x 12lb
dropsies 8x ea leg
jump rope 1 min

bench dips with feet on body ball x 20
bicycle crunch x 25
plank twists x 15 ea side
boat pose x 30 sec

pre turkey workout

1 mile run warm up- had a pace rabbit for 1/2 mile of hard enough to make conversation a bit "breathy"

scorpion pushups x 20
DB fly on body ball w/ab crunch 10 x 10lb
leg extensions 15 x 40 lb, 2 x 6 x 50lb
jump squat x 11

decline DB press 12 x 20 lb each arm
V cable fly 15 x 20lbs on ea cable
squat thrusts x 20
side lunges 10 x ea side

close grip pushup x 12
jump squat x 15
one leg squat x 10 ea leg
jumping jacks 1 min

military shoulder press 8 x 15lb
wood chopper 15 ea side x 20lb
static lunge w/ lateral raise 10 ea leg x 8lb
reverse crunch x 20
hanging ab twist x 10 ea side

30 sec on/30 off treadmill run @ 9mph x 2

No sink means Restaurant food!

Our plumbing issues continue. I fixed the bathtub drain on Saturday but our kitchen sink is still backed up and we can't get anyone out to look at it until tomorrow. It makes doing dishes hard though I have been able to work out a system with a washbucket we use as a drink chest on the deck. This weekend we ate at Taco Bell,Papa John's AND KFC. Gastronomic!

Today: 3 mile run ending with a couple of short sprints and one long one

and a heath bar :)

Worthless and Weak

My workout monday was great but the rest of the week has been a real struggle. Everyone who knows me knows that my weight issues lie completely in the diet arena. This arena is a 3 ring circus and 2 of the rings are always on fire. Yesterday I ate from the time I got up to the time I went to bed. Seriously. I could not eat enough. I just took a peek at my s-i-l's blog and she has been doing fantastic things, oh like losing more than 25 lbs!! And starting to run. Okay so yes she was once an uber athlete and I will use the excuse, once an uberathlete, always one but truth is, I know it wasn't that easy. She has 9 inches of height on me and only 1 dress size difference. I haven't seen her in months as she lives about 7 hours away but I can see her in my head and God She's Even More Gorgeous Than Ever. This and the fact that I went to a health fair and was told I still have a smidge over 25% body fat- I should be throwing out every fattening thing in my cupboard and starving myself but I'm not. I'm eating ice cream and potato chips AFTER eating pot roast and white bread with butter. OMG. I'm a pig.

Thursday:
warm up 10 minutes on the treadmill, walking including 5% incline

medium grip underhand pulldown (to failure) 18 x 40lbs
seated cable row (to failure) 12 x 50lb
jump squat x 15
one leg pelvic thrust to failure (yes it looks as naughty as it sounds) 20 x ea leg

wide grip lat pulldowns 20 x 30lb
squat swing w/ dumbbells 10 x 15lb
jumping lunges to failure x 20

plank rows 5 x 15lb each arm (too light)
supermans x 20
squats w/ bicep curl 10 x 15lb
1 min uphill run 15% incline 5 mph

hack squats x 20
seated hamstring curl to failure 15 x 50lb
hammer curl 10 x 15lb
jump rope fast for 2 min

crossover lunge w/ hammer curl 20 x 10 lb
crunch on body ball x 25
hanging ab twist x 8 ea side
1 min uphill run repeat

warm down-treadmill walk uphill back to flat for 5 min

Ouch

Monday's commitment fulfilled:

Warm up 5 minutes on elliptical

decline db press 20 x 15lb
squats 50 fast x bw
step plyos 1 min
butt kicks 1 min

plyo push up x 10
db fly on body ball w/ab crunch 15 x 12 lb
leg extension (machine not cable) 20 x 30lb, 12 x 40, 8 x 50
knee tuck jumps x 10
step plyos 1 min holding 5lb db

scorpion pushups 5 x ea side
db press on ball w/ elbow drive 10 x ea leg x 8lb - I still don't have the form right on this???
surrenders 10 x ea leg x 8 lb
side step plyos 1 min

dips 2 + 1 bad one x bw
lunge w/military press x 20 ea leg 8lb first 20, 5lb to finish
burpies x 20

W shoulder press w/leg extension 15 x 8lb
rope tricep press 20 x 25lb
chair pose 2 x 30 sec
boat pose 2 x 45 sec

finished with a 1.2 mile jog

No Weekend Warrior

I need to make a committment to hit one LONG workout each weekend. I am missing my weekend warrior partner with J being banned from doing much besides walking for at least another week or 2. Or longer for some things.
So I worked around the house some. Raked and bagged a ton of leaves, cleaned the deck and moved the furniture to accomodate the firebowl. Committed to painting the hall bath from the cabinet up, it's going to be a chore because there is black paint to be covered. Didn't get far with that. I feel sluggish. I think I know why. Too much food, too little workout.
Sample- Vino's pizza and beer on Saturday. Oh my. Always, ALWAYS a mistake. I have no self control.
I am GOING to get a good workout in today. I'm going to go for a Jillian buttbuster and try to leave enough time to end with extra cardio. I wrote it, therefore I must do it. Right?

OUTSIDE!

Went outside today. Yea! 4 miles of slow and steady. Felt good. Finished with a push and felt strong-still had plenty of gas in the tank.

keeping track

The past couple of weeks have been a blur even though it feels like I've spent a lot of time at home with J being on the mend. This weekend I got nothing in that was structured, just a lot of random housework and such.
Monday- an hour of mixed trainer ride and light weights
Tuesday's planned WO got taken over by a long work day. no one else was in since it was a holiday and I got a LOT done.
Wednesday:

6 min warm up on the treadmill

wide grip lat pulldown drop set 2 x 60lb, 8 x 40lb
underhand pulldown 15 x 30lb
hamstring curl 15 x 40lb
run 1 min at 12% incline 6 mph (I'm sure I only got about 50 sec. Jillian would be screaming at me to do it again)

terry pull pyramid 20 x 15lb, 12 x 25, 8 x 35
standing lat pulldown 10 x 50lb
back kicks with shoulder press 10 each leg x 8lb
1 min hill run again

seated cable row drop set 3 x 70lb, 8 x 50lb
step up 20 ea leg alternating
butt kicks 1 min

incline bicep curl 10 x 10lb ea arm
pike crunches x 20
hamstring curl 10 x 50lb
butt kicks 1 min

Workout, no a REAL one!

warm up- 6 min brisk walk

scorpion push up x 20
dumbbell fly on body ball w/ab crunch x 10 x 10lb
leg extension pyramid 20 x 40lb, 12 x 50, 6 x 60
jump squat x 11

decline db press 12 x 20lb
V cable fly 15 x 20lb ea cable
squat thrust x 20 ouch
side lunge 10 x ea side

close grip pushup x 12
plank ups x 12
jump squat x 15
one leg squat 10 x ea leg
jumping jack 1 min

military shoulder press 10 x 15 lb
wood chopper x 15 x 20lb ea side
knee tuck jumps x 10
static lunge w/lateral raise x 10 x 8lb ea leg
reverse crunch x 15
hanging ab twist x 10 ea side

30 second on/ 30 off sprint at 9mph
cool down, 4 min walk

Changing the Name

I keep writing down stuff that has no place in a workout log. Maybe I should call this

"Confessions of a junk food addict" or maybe just "food addict"

Friday-our usual celebration got no attention this year. We barely even decorated our yard. Late on Fri night I picked up the small one and 2 of her buds to go to a scary movie. I ate nachos. Bad. Very Bad.

Saturday-did a lot around the house, went out shopping without spending too much money but never got much of a workout in. The stress of other things going on was in full force and I ended up eating a kids meal from BK AND a steak burrito from Taco Hell. Good gravy. Oh, and all the MnM leftovers from Friday night.

Sunday- Got my fat lazy arse off the couch and went out alone for a run. Found myself out at one of my favorite workout haunts....pinnacle mountain, and ran till it hurt. I did the new part of the base trail around the West side which is about 1.5 miles I think. It's a fairly strenuous run that starts off with some nasty steep switchbacks. I tried to run as much as possible, only a couple of breather moments. Up and over the mountain for 3/4 mi of straight up and 3/4 miles of steep down. Pushed hard on the up and ran the downs when it was safe to. That took a bit under 1 hour. Whew. Then I hit the East Base Trail at the bottom and went ALL the way around again which should be somewhere in the neighborhood of 3 miles. This trip around was slower but I did run hard the last 3/4 mile. Total time 1 hr 35 min. Then I worked in the yard and around the house some more getting ready for Monday.

Monday-sat on my butt all day because that's all I could do. Got J to the surgery center at 9:30, he was signed in and in a pre op room by 10 and we waited until 11:50 for them to come get him for the O.R. Everything went fine and the Doc was out talking to me by 1 p.m. I made all the necessary phone calls and went back to the waiting area because they told me I'd be able to go sit with him soon. So I sat there. And waited. FINALLY, it was well after 2 before I got to go back to him and about 1/2 hour later we were leaving. J slept all afternoon, woke up to eat and went back out.

Tuesday- got the invalid out to vote after 2 trips to the school for drop off and a forgotten lunch. Worked around the yard and house, pampered the invalid. Our sweet neighbors brought us a wonderful lunch of homemade soup and chocolate cake. Oh My. I need to work out but I'm just not feeling it. I did take the dogs on a 2 mile walk today.

edit: wednesday another yard day, but who would know since all the work was imediately covered by newly fallen leaves. Oh well, the gutters were clean for a few hours and it's that many fewer leaves I'll have to worry about in a few weeks when the trees are bare.

Proud Moments

Not that I don't have them every day- I have a smart, beautiful kid and 2 steps that continue to amaze and delight me in the people they are becoming, butterflies both.
It's first quarter report card time and it looks like this:
History 96%
Grammar 91%
Literature 93%
Compostition 102%
Science 98%
pre Algebra 96%
Spanish 94%

Not too shabby. The oldest one told us of the probability a few weeks ago, and confirmed just recently that she will be graduating from University with Honors. Very nicely done.
It's good to know smart people.

Like the White Rabbit

Lately I feel like I'm always wanting to scream : " I'm late, I'm late, for a very important date!"
Work is busy and keeping me longer hours, life is busy, home is busy. My personality requires quiet time. Lots of it. There have been times, some recently, when I just get totally overwhelmed by what goes on around me and sometimes I lose it. It isn't pretty. I often wonder what makes some people handle the stress and issues and problems life tosses at them with such seeming calmness where I, am a total spaz, constantly on the verge of some kind of breakdown or at least shut down to keep the "bad people/things" out. I think the worst is when people outside my own imagined little microcosmic world do things to disturb it. Cause ripples. Especially when it seems it's intentional. Lucky for me that isn't happening these days like it used to, but each day still brings it's own challenges.
This month I've lost a valued co-worker and friend to a new job, within the next couple of months I will be losing my "boss" (he hates that word) to a new job where I can not follow, work is not stressful-it's just changing and change for me is not a good thing usually. I don't like change. I like plans, routines, NON chaos. The stress of being responsible for the safety and comfort of 45 passengers on a bus is not so comfortable a feeling either. I suppose I can handle it for a few days a month but man, some days are Zingers.
Enough of the rant!!!

This past week I've managed to:
Hit some new fresh single track in lovely Bluff City, Arkansas. Who knew? The new 10 mile trail at White Oak Lake State Park opened this past weekend and J and I went down to the ribbon cutting and trail inaugural ride. We met our CARP riding friend D and his wife and sweet baby girl there. There was another couple there all the way from Dallas for the ride too. We took the trail at a pretty leisurely pace but I thin once it's ridden and packed in, it's going to be a nice FAST ride. I have no pictures. Of course.

Sunday was an all day yard work adventure. J can't help at all due to the hernia so....
Monday was a rest day
Tuesday was SUPPOSED to be a biggest loser workout day but after getting home late from work, making dinner, taking the small one to piano lessons and getting home...I found that she still needed help on a science project so there was no rest for the wicked. No workout either :)
Wednesday got a NOICE 3.5 mile run outside in the afternoon and about 30 minutes of light weights, squats and ab work while finally watching the biggest loser show from tuesday
Thursday - NADA again!! Except for the frantic final preparations for a group of 12-13 year old girls' night out for tonight. Craziness. And then the manic baking of sweet breads for J to take to work because I just found out at 7:30 that he was supposed to bring something today. Luckily I had the makings of Pumpkin Bread AND Cranberry-Yam Bread. WHEW!
I was so exhausted this morning, my entire halloween costume consisits of a "young hot witches all night party" glow in the dark tshirt and a pair of halloween socks. The plan was red wig, devil horns and bat wings to be a bat out of hell, but I just couldn't get out of bed in time to commit to that. I'll have to wear it out to the movies and embarrass my kid later tonight.

Work rarely if ever rears its ugly head in my blog. But today...I was searching a bit at random for images and I came to this lovely. x-ray crystallography gives the information for this type of image-a representation of the stuctures that make up a protein: alpha helices, beta sheets, random coils....all folding upon one another in just the right way to work together or wait on the signal that will make it work. This is the light harvesting protein from Rhodopseudomonas Acidophilla bacteria. Rhodopseudomonas are phototrophic which means they can convert sunlight into energy. My understanding is that work is being done to test these babies for their "bioremediation" abilities. Meaning these things have a way of converting nasty stuff into not so nasty stuff in the environment. From what I've read the interest here is in removal of compounds making up lignin because woody waste is one of those areas where biodigestion is not as easy as it has been with other types of waste. These lovelies are not anywhere in my arena of work but I love this image. It reminds me of a christmas wreath, which usually isn't a good thing, but this...I like.

What's this thing you call a wurk owt?

Sunday began with J leaving at 6 a.m. for the airport for a weeklong trip. Sunday ended with me frantically bailing water out of the toilet to no avail because the mainline backed up and everything from the washing machine to shower water to the water I was bailing into the sink was just coming right back up thru the toilet. Sigh. Luckily the new guy next door came over and took the cap off the line for me to relieve the pressure so we could maybe flush the toilet once or twice.
Monday- after a humongous Roto Rooter bill, it was workout by carpet steamer. Not too much of the carpet got wet during the overflow but I figured I might as well clean the whole thing, it needed it. Apparently i didn't realize how badly it needed it and after 2 1/2 hours, it still could use another go. GROSS.
Tuesday night- after piano- a Biggest Loser watchathon. Rode the bike on the trainer and lifted light plus a little yoga posing for about an hour while skipping those pesky commercials and product placement ads. Jillian did not lose her temper or cuss enough for me this week.
Wednesday-NADA. Orthodontist after school, haircut for the small one, grocery shopping and a special "girls night" dinner out.

Thursday:
Warm Up 7 min on the elliptical
circuit1
wide grip lat pulldowns drop set 2 x 60lbs, 8 x 40lbs
underhand grip pulldown 15 x 30lb
seated hammie curl 15 x 45lb
jumping lunges x 20
Run 1 min @6mph on 12% incline. Ouch.
2
terry pulls pyramid 20 x 15lb, 12 x 25, 8 x 35
standing lat pulldown 10 x 50lb
back kicks with shoulder press 10 x 10lb ea leg
repeat run
3
seated cable row drop set 3 x 70lb, 8 x 50lb
step ups x 20 ea leg alternating
butt kicks 1 min
4
incline bicep curl 10 x 10lb ea arm
pike crunches x 25
seated hammie curl 10 x 50lb
butt kicks 1 min
5
superman hold 1 min
boat pose 30 sec
reverse plank 30 sec
jump rope 1 min

stretching, then to top off the cake- 1min of step plyos!

Friday Run

Had a very good 3 mile run on Friday.

Saturday I didn't get a workout in, other than walking, a lot. We took the small one and a friend to Hot Springs for the day. We intended to spend most of the day at Magic Springs for the Magic Screams Festival but we got there a little early and there just wasn't much to do. We ended up going to the Hot Springs Mountain Tower

We decided to stop at McClard's BBQ for dinner before we headed back to the amusement park. Oh my goodness. No amount of stair climbing ( J and I took the many flights of stairs at the tower instead of using the elevator) could make up for the plates of food. J and both girls had ribs. I went for the "spread". Basically it's a McClard's famous tamale under a frito pie. Oh my gravy was it good stuff. I waddled the rest of the evening. And I only ordered a HALF spread. Imagine the damage of a full spread :)

Wed Workout

After work, after a little bus driving practice, after making dinner, after taking the little one to Barnes and Noble because she can't live without at least one book in que (not complaining), I found the time to workout at about 8:30 p.m. with the debates running in the background.

12 minutes on the bike trainer to warm up
Circuits:
scorpion pushups x 20
Dumbbell fly on body ball with ab crunch 8lb x 10
bodyweight squats x 50 fast
jump squat to failure

plank 10wec
close grip pushup x 5
side plank with thigh raise x 10 ea side
close grip pushup x 5
side plank....repeat
burpys x 10
butt kicks for as long as Obama's answer lasted-and we know how long winded he can be

frog pushups x 20
squat thrust x 20
W shoulder press with leg extension 8lb x 10 ea leg
jump rope 1 min

military shoulder press 12lb x 10
knee tuck jumps x 10
bench dip x 20
reverse crunch x 25
bicycle crunch x 50

and I still slept without a problem and even fell asleep riding the bus home tonight. Work has been a little more demanding the last couple of days so I guess I'm just worn out.

Hikes and Bikes and Critters

Saturday afternoon we met one of J's friends, a mountain biker and member of CARP to scout an area for a possible new mountain bike trail. While we were out we heard a sharp screeching only to find a brown bat in a bush. Man was he upset! Unfortunately he flew away before J got his camera out. I spotted a ring neck snake while we were out, a little one, but couldn't resist playing with him for a minute.



Sunday night we pulled the mountain bikes off the garage wall. Mine asked for i.d., it had been so long since I'd seen her. We went our usual route around the River Trail, about 17 miles but a bit slower if a bit more heart pounding since we were fat tiring it. On the way back to the car near the Isabella Jo Road, was a big skunk. Luckily J was smarter than I and actually managed to stop clear of it since it got pissed and had it's tail up and ready! It took several minutes, some yelling and several rocks trying to get it to go. Finally the sound of my cleats banging on asphalt made it go away. Yikes.

This morning I got up and set out the trainer so I could catch up on my TV shows while I got my sweat on. Did a bit of riding, a bit of light lifting, and a bit more riding for a total of about an hour. Now I'm sitting at DeGray Lake State Park Resort while tagging along with J for one of his work dealios. Looking forward to the hot tub later.

Another Butt Kicking WO

warm up 7 min on the elliptical, moderate resistance

Wide grip lat pulldown, 20 x 25lb, 12 x 30lb, 6 x 35lb
Dumbbell rows 15 x 15lb
Lunges x 50 alternating legs
Run incline 10% @ 5.5mph 1 min

Low dumbbell row 15 x 15lb
Hamstring curl 15 x 40lb
Step ups x 20 each leg
repeat run

Crab walk 10 steps forward
Reverse plank with 5 lifts, ea leg
Crab walk 10 steps backward
Rpt plank/lifts
Supermans x 20, end with 20 sec hold
Mountain climbers 1 min

Pendulum lunge w/ hammer curl x 10 ea leg x 10lb
Hammer curl to failure 14 x 15 lb
Static Lunge with reverse cable fly- didn't have band-used weights x 10 each leg x 5lb
rpt hill run

One leg pelvic thrust x 15 ea leg
Toe touch crunches x 25
Mountain climbers 1 min

Reflections on Racing

Volunteers- can be the greatest thing since sliced bread. See note about Joe telling me he could tell where I was and how hard I wasN'T working on the run in Russellville because he could hear me talking to the volunteers. I kind of did the same thing at the Heber Tri, I like to be sure the volunteers know it's appreciated not just expected. Sometimes, the volunteer barely manages to lift his hand to point in the direction you need to go. Other times, they are the only smile you see for miles, the only encouraging words you hear for what seems like hours. They are also one of the major components that keeps races going. Where would race directors be without volunteers?
Fred Phillips/ DLT Multisport has the best volunteers. Each time I've done one of his races there have been super nice folks out there helping him. To the lady marking us up who said "well you LOOK like you know exactly what you're doing" thanks. To the dude in the kayak that did NOT make fun of me, or ask me what the hell I was thinking if I couldn't even swim a couple a hundred yards without freaking, who kept his voice calm and stayed close by the whole way-Thank you. To the folks on the bike course, especially the family who let us use your driveway as a turnaround, Thank you. To all the people on the run that didn't fill the cups too full and made sure we all knew exactly where we could get gatorade or water, Thank you.
In response to my proclamation "that bike course ROCKED" I got a "YOU rock" and a high five from Fred. Thanks Fred. After the utter disappointment of my terrifying time in the water, I needed that. Bad.

Back to It

I've decided to go back to some Jillian "please come kick my ass and make me cry" Micheals workouts mixing in more running and cycling for the fall.
circuits yesterday:
W/U 5 minutes walk/jog on treadmill
DB chest press on body ball, 12 lbs x 20
DB fly w/ab crunch on bb, 10 lb x 15

Plank 20 sec
close grip push up x 5
side plank w/inner thigh raise x 10 each side ending in 10 sec plank
repeat pushup and side plank
Burpy's x 10
suomo squat x 50
treadmill run at 7 mph for 1.5 min

frog pushups (all wt is on upper chest and shoulders) x 20
squat thrust x 20
"w" shoulder press w/ leg extension 10 lb x 10 each leg
jump rope 1.5 min

bench dip x 20
rope tricep press 30 lb x 11
static lunge w/lateral raise 8 lb x 10 each leg
mountain climbers 1 min
boat pose 30 sec

jump rope 1 min
bicycle crunches x 50
extended plank 30 sec

warm down: 5 min jog at 6 mph, 2 min walk

Heber Springs Triathlon

AKA: Why I don' think I'll ever do that again.

My husband, sweet as he is, is a fish. I am not. I fear the water. This is a fear he does not, can not understand. He's been irritated with my fear. I got in the water and tried to swim but within just a couple of minutes I was already in panic mode. Deep panic. I am ashamed of it, looking back on it I know it was crazy but it happened. So. I actually took a life jacket from a rescue boat and finished the swim like a 2 year old. I just assumed I was DQ'd after that so everything past that was just for fun, right?

It all started with an alarm at 4:20 a.m. The race was going to start at 7:30 and it takes at least 1.5 hours to drive there so we rolled in around 6:30 and got set up.
Joe was not having ANY of my pre race jitters. I wanted to put on my big girl panties, really I did. But just the sight of those bouys out there made me want to puke. I'm not sorry I tried, I am a little sorry about failing to overcome.
The bike was great-big rolling hills. One big monster with grade in the teens and it was LONG. Unfortunately, I was in the back of the pack despite passing many people on my way to this hill and the car traffic that had stopped to let the leaders thru was blocking most of the road (no shoulder) and everyone was giving up and hike a biking it. I did too for most of it until the cars cleared out. The bike just felt good! I was happy coming into transition, I had not been passed once but had done a lot of passing. Then it happened...I HAD to pee. I wish now that I hadn't but I did. There was a woman in my age group that I had passed on the bike but she was leaving transition as I left the porta potty and we ran together the whole way. At the end I asked if she was going to kick it out and she said "want to?" and we did. I slowed to yell back at Joe who was on the side telling me to "GET THIS DONE SO WE CAN GO HOME!" I honestly thought I was DQ'd and it didn't matter. I wasn't DQd and I ended up 4th in age group instead of 3rd by 15 seconds. Oh well. I'll take it. This was about conquering fear. I faced it, the fear won and I don't know that I'll ever get in open water again. BUT- I love the bike and run so I'm going to do one on road and one off road duathlon next year, at least 3 sprint adventure races, hopefully one or two long ones and maybe an endurance bike ride or 2 in there along with my favorite:
the alternative tri: bike, paddle and run. NO SWIMMING. :) I did promise that I would support Joe doing any triathlon he wanted as long as I could just volunteer and not do it.

Finish Time 1:49:53
500 yd swim 17:48 (joe 8:52! way to go!)
13.5 mile bike 57:44 (54:48 but he didn't walk the hill dang it)
3.2 mile run 34:21 (36:23)

No pictures, we forgot the camera.
I can see improvement coming, especially on the running. It will come.

Listen to Your Body

So workouts have been non existent this week. One swim in 5 days. But my body is in a low ebb. It just says no. I got up in time to swim this morning but chose to do something I NEVER do. I stayed home with my man instead of rushing out the door. It was nice. I should get up early and not fly out the door immediately more often. I am going to attempt to run later today. I'm wondering...with the Tri on Sunday, and having had 3 rest days already, do I try to swim tomorrow or Saturday morning? I just wonder how much a 30-45 mintue swim will help my confidence versus hurt my body... I think a swim the morning before might actually be good for me but what do I know about training?

Edit:
So maybe my body wasn't saying no, maybe it was saying "please, just don't hurt me" I went out for that run because the day was just to pretty not to. I decided I would try running one song at an easy (read that as I can do this with noodle leg) pace and one song at a knocking at the door to challenging to challenging pace for a tad over 3 miles. I went inside and did 2 x 10 SLOW knee ups on the captain's chair and played on the balance board for a few minutes before settling on the floor for foam roller work.
I feel so much better now.

More Water

Got in the pool at 5:55 a.m. and at 6:00 thought that my body was going to tell me "NO MORE WOMAN!" but I settled in for 25 minutes of swimming, I know I lost count but it was somewhere in the neighborhood of 900yds give or take 50yds. I warmed up with a 50 free, 100w/pullbuoy, 25 breaststroke . Warm down with 50 with my head up more for sighting and 25 side stroke. Exhausted. I still don't really get this swimming thing but if my body is telling me right, I need to do more of it.

40 Acres of Hill

Hill. Hills. Hills, Water, More Hills and even MORE Hills. No joke. Russellville's FOP hosted an alternative Triathlon of run/paddle/bike with the proceeds from entry fees going to the Shop with a Cop program that takes underprivileged kids out Christmas shopping with a uniformed officer in a cruiser. How cool is that? So we pull in this morning and we're a little early, aarrgghh I could have slept longer. What surprises me is that I see a LOT of women. Usually races like this are very Male heavy. Cool. The field was small, limited to 30 people as single racers and 10 teams and I don't think they made quota for either one but I'm sure they will next year.

The transition is central so we get our bikes and gear laid out and get ready to run. I'm "smart" and wear a brand new pair of trail shoes because I've been having issues with my ankles in the ones I have. It could have been disastrous but luckily these shoes that I got at serious sale rack price rock! And yes they are Oscar the Grouch Green. The Run was to be 5 miles, the first mile was up and down off road trails then to some hilly neighborhood roads with one ugly hill about midway. We even had a dog come out and pace some runners (she was mine for a while) and that darn dog did the whole course. I finished the run in about 52 minutes which is actually a pretty good run for me considering the hills and race jitters. Joe says he knows I wasn't going hard because he heard me talking and knew I had thanked each and every volunteer on the course. I was the 4th place woman by the time we hit the water, but one of them was on a team and would not have to do the bike. My life jacket was too big and had a permanently attached camelback that felt like a lump in my lower back the whole time so I had to adjust a lot. The kayaks were a little slow-but I was able to pass two of the women competing as individuals and one team of women before the 3 miles was up. I think that leg took about 45 minutes. With transitions I'm up to an hour and 39 minutes. Off on the bike. I feel good for the first few miles some hills, rollers and general noiceness. This is a nice ride. And then the pain begins. A hill. A long hill. A long long hill with many false tops. And I'm dying. So when the nasty hill is over, I actually lay off to eat and drink. Then it happens. I get passed. By a girl on a team which means she has fresh legs because her partner did the run. GRRRR it's still not good so I decide I need to put on my big girl panties and at least keep her in sight. A couple of miles later, I get passed by one of the women I had passed in the kayak. Dang it. 8 miles to go but I'm hurting. I keep her in sight but just can't pull it out. Oh well. I settled in for 3rd place in about 2 hours 47min. That's unofficial of course. I got a warm down lap around the parking lot and was coming back to put my bike away when I see Joe coming. YAY Joe! I hopped off the bike so I could go cheer him in. I wish I'd had time to grab the camera but no.

Shooting the bull afterward, I found out the woman who passed me on the bike is a friend of our sweet Sarah. Not just a friend, a RIDING friend. One who does those same tortuous training rides with her that I avoid at all cost. One of her fellow monster riders. I feel better about getting passed. And of course, crappy for not "training" harder.

This is me and the pace dog. We're both "dog tired" hahahaha

Splits:
Mine- 53:32 47:33 1:08:23 1st place 46:49 47:35 1:07:19
Easy to see where my improvement needs to be. Short legs better learn to roll!
Joe's - 54:46 47:08 1:08:38 I guess same goes for him.

But I was Gonna...

Tuesday- back to the Biggest Loser workouts. I decided to haul out the trainer and get on the bike. I had TBL recorded so I rode while watching and skipping commercials. Once again, I forgot to look at the clock but it's a 2 hour show and I rode until they started the weigh ins so I figure I got less than but close to an hour of good riding in. I was disgustingly sweaty. It made the 12 yr old look at me and go EWWWWWW! She even refused a hug later on, unusual for her, she's a hugger.


Yesterday I got up at 5:30-was in the pool just before 6, warmed up (barely) and swam until I was worn out and when I looked at the clock, it was only 6:25!! So I took a deep breath or 3, did one more slow 100yd and a 50 as fast as I could go before I got out. Had planned to do a very short jog/run interval during the work day but then let other things take priority.

Today is another rest day. I promise to take it easy and use the foam roller and drink lots of water. I've been so focused on the swimming thing that signing up for a run/paddle/bike that is oh so much tougher than the sprint tri route-now seems a bit stupid. But I won't die running (i'll just be darn slow) or biking and for the water portion, I'm sitting on top of it so it can't kill me. :)

Food Should Not be the Enemy

I've been having food issues and someone sent me an email about how women diet that kind of made me think I'm not the only one who does this. What happens is I'm good all day and then after dinner-it just goes downhill, I can't stop. That and the fact that we've used "celebrations"

as a reason to have 2 very heavy and decadent evenings out at Bosco's this past week...and I'm afraid all recent weight control gains have been erased. I don't know that. I'm boycotting the scale right now. I hate the scale. Back to workouts-

Friday-rest day along with the 2nd trip to Bosco's in a week, this time as a going away for C and M who are moving to Mississippi. And she thought she had issues with Arkansas being backwater. Ha. OMG I love Bosco's Black Magic beer. Did get an upper body workout holding a very wiggly and jumpy Emma in my lap. Emma is an almost 1 year old-not one of my coworkers but that could have happened too.

Saturday- a lazy morning and a long afternoon at Home Depot and Target led to a short night ride that was mostly slow and easy due to the traffic on the Big Dam Bridge and the lack of light on the return. Honestly I was still sore from Wednesday's workout. Man...won't do that again anytime soon. Did inspire me to finally go buy a foam roller!! I've been saying I need one for months. Feels good.

Sunday- started out a bit late but got in almost 5.5 miles of trail, most of it jogging/running with some fast hiking on the tougher hills in there. We set out on the Ouachita Trail, at the spillway so it was fairly rugged with nice rollers and a hill or two. I ended feeling stronger than going out. Went home and worked in the yard for a couple of hours. Had dinner and thus began the feeding frenzy. Guess I'm going to HAVE to start the food diary again, I can't hold myself accountable otherwise. Shrug.

Monday- back in the pool. I tried to pull some bilateral breathing today and ended up choking in the middle of the first lap. I'm glad the pool was relatively empty. I did a few laps with a pullbuoy, trying to breath on both sides, more to get myself to roll on my non breathing side-I don't know. This too will take work. Still not totally confident with my endurance. Spent about 40 minutes in the pool but spent time adjusting and trying out different things versus just going for as long as possible and I still came up breathing hard and could not stop sweating when I got out. Tried treading water because to be honest-I don't know how. That's hard. I felt silly but I have to learn somehow.

Workout Backlog

Too many other things going on to post a workout log so playing catch-up.

Sunday- after the clouds parted, it turned into a beautiful day. Spent time cleaning up limbs and debris from all over the yard then went out for our favorite trail workout-Pinnacle Mtn. The park was crowded. Started on the West side and took the "new" trail around, tried to run as much of it as possible to the East Summit for a good heart pounding climb and back down.

Monday- short 2 mile run on tired legs, tried to do pushups but the wrist was having none of it so I used the captain's chair for ab work and the gravitron for assisted pullups and dips

Tuesday-back in the pool the indoor pool has been reopened but it was like 80 degrees in there! Ugh. I was braced for a cold outside swim and would have preferred it. I got in a good 45 minutes with a few rests. Tried a 50 yd. sprint at the end of the workout. Fast is hard. It took a long time to get a rhythm going this morning. ?


EDIT/ADDITION

Wednesday- a Jillian workout that I should not have done. I tried her hardcore route of repeat circuits and failed out on the end. Couldn't finish though I was also running out of time. I am so sore. Let's just say it involved multiple sets of leg presses, jump squats, jumping rope, static lunges and one leg squats. And that's just the lower body-the upper wasn't much better. Ouch. These workouts need to hold off now until winter-I should be running or biking now.

Thursday- Went for a late afternoon swim. Was going for distance after warming up but got interrupted at 400yds by a guy needing to share a lane. Then he started lapping me. I got in about 1000 yds total, albeit with rests. The water is WAY too warm. Heard others complaining too.

This is my husband all dressed up and treating me to a night out on the town. Regrets: not doing it often enough.

This is the same husband, dressing me in spandex, lycra and any other stretchy breathable fabric that holds the smell of sweat longer than any fabric has the right to so that we can go outside and be idiots. And he taught me to love it. I think he might regret that.

Unless we're doing this. Then it isn't idiocy. It is our way of relaxing. Which means carrying 40lbs of crap on our backs for miles and miles of rough terrain so we can sleep outside with no one but the critters. And he taught me to love it. I know he doesn't regret it.

Thanks for all of the above. And Happy Birthday.

Love,

Your ever adoring wife, with no regrets.

EDIT: Had dinner at Bosco's on the River last night. Good Beer, Good Food, Good Company. I'll be working off yesterday's calories all week long.

I Like Ike? Not so much.

This weekend Arkansas was again reminded that we are still a southern state where the weather in the Gulf of Mexico affects us, whether we want it to or not. Before the moon has completed her phases, we have been smacked with the second plate of hurricane leftovers. Luckily the rainfall was much less than anticipated and the wind damage, though in some instances enough for structural damage, wasn't nearly as bad as it could have been. But.
We were ready for a sprint triathlon on Sunday morning. Ike was supposed to be hitting us late Saturday night, wee hours of Sunday. Because a race of this size requires a good number of police/EMS/citizen volunteers, it was decided on Saturday morning that the risk was too great. To have the community left with less protection during a potentially hazardous weather situation was not worth it. Not to mention the fact that some people are insane and will go out in all kinds of foul weather to race and not consider that it means that others have to be out there to make sure you aren't a total bonehead who gets themselves maimed or killed. It's okay. I am both disappointed and yet relieved. I need more pool time. So I'm using the next 3 weeks to continue my journey to NOT PANICKING IN THE WATER. I had to yell because that's what is going on in my head when I'm swimming laps. A lot of internal yelling.
Also, about the time we found out the tri was cancelled- J picked up a news release about an alternative tri much like one of our favorites- The Rugged Man-triathlon. Except this one looks tougher on the bike and run where the paddle might not be quite as bad as RM. 5.5 mile on/off road run, paddle across Lake Dardanelle, 17 mile road bike. Yowzah. I haven't signed us up yet because I already signed up for a replacement Tri, the organizer of the cancelled tri then sends out a message that he MIGHT be able to reschedule, which means if I sign us up for Rugged Man, we could potentially be racing 3-4 weekends in a row. And off we go....WEEEEEEEE
I'd better start training for real.

So much for weather forcasts

It was a bright sunny day today. I guess the 45% chance of afternoon rain was really a 55% chance of no rain but I never see it like that. I'm a glass was half empty till the damn cat knocked it over kind of gal. In my always fuzzy but usually rather interesting workout logic, I decided at 2:30 today, when the heat index was 97 due to 90 degree weather plus 57% humidity, that I would go out for one of those runs I've been NOT doing for the last 5 weeks. Idiot. I had a great pace (for me anyways) and the legs felt good and even the breathing was pretty okay but the heat and the lunch sitting on my stomach got the better of me so I quit at 2.5 miles lest I lose said lunch on the parking lot.
Because I have an issue understanding that whole taper thing, I think mostly because most of the races or events we've been doing are really not much more than a hefty workout for me because they're all short- I went to the pool after work and swam for 30 minutes. Knowing I'm an idiot and probably shouldn't have tried to squeeze in "just one more swim" I also got in the hot tub for a few minutes to try to relieve the muscles a little. Ahhhhhhhhhhhh I did try. I have reduced the intensity but not necessarily the frequency of the workouts this week. I think that qualifies as tapering. I may even take 2 rest days in a ROW. But probably not. Because I'll eat fried chicken or something and feel guilty. HA

Fear or Laziness?

I am struggling...I SHOULD have gotten up to swim today but I stayed in bed. It looks like the rain will prevent any swimming before the Tri on Sunday (the indoor pool is still closed), and it looks like the TRI may end up a DU because Ike is going to dump on us this weekend and the forcast shows Sunday as 70% chance of Tstorms. I don't know whether to be relieved or disappointed. I'm both. But all my focus has been on learning to swim...I was reading another article today about using crosstraining to make you faster by utilizing muscles that don't get a lot of attention and giving others more rest. I wonder how my JMbuttkicker workouts/swim focus will affect my speed on the bike and run?

Water Water Everywhere

Monday and Tuesday- Got up at the godawful hour of 5 a.m. Yes on purpose. Managed to get in almost an hour of water time both days but today was better because there was just me swimming laps for almost the entire time- J came on Monday and we tried not to distract each other.
Today I tried to practice sighting more, doing some more desperation moves-discovered that side stroke is a LAST resort as I can't even pretend to go in a straight line, it's awful- breast stroke is a maybe and the best is a log roll, 6-8 front strokes then 4-6 backstrokes and I can sight as I turn over. I'm still scared spitless of the water but whatever.

Brick

11 mile bike ride- 18 mph avg
2.5 mile run (jog)

I'm exhausted from this week. Following a long weekend of camping/bad sleep/cleaning up and putting away then I've had a few good workouts, a house with no electricity, a couple of busy nights along with 4 days of driving the carpool bus which is most certainly a workout in itself. Last night I sat on my bed to start a new David Baldacci book I just checked out and I fell asleep about 9 p.m. That is almost unheard of for me. Got up at 11:30-took shower and brushed my teeth and went back to bed until 7:30. AH sleep.

Fish sweetly inquired about my feelings on the upcoming Triathlon adventure. I'm nervous, I know it's a mental thing and I'm working on it. The bike and run are yeah, whatever. I am however seriously afraid of dying in the water. I did some dog paddling and treading water type stuff in the pool on Friday as a test of "desperation" moves. My biggest thing will be reminding myself that finishing alive (or at least finishing and not requiring a rescue boat) is the goal, not finishing fast, necessarily. I do have a goal-knowing that my swim will be very slow, of less than 1hr 40 min. I know the average in my age group from last year is closer to 1:25-1:30 so I'd prefer to be in there but the swim is a big ?? and I wonder how the mental part of the swim will affect the rest of the race or if it will?

Another Butt Kicking Jillian Workout

This morning- one long swim in an outdoor pool today I tried not to use the pool sides-I barely touched or didn't touch at all trying to keep from using the push off as a crutch. I didn't count- and there was no clock outside but I got to the pool about 20 minutes earlier than usual and left at the same time or maybe even later than usual so I got in a good 45-50 minutes. My new goggles suck. They leak. Bad.

Yesterday:
Each time I do a new one-I have to figure out the right weight so I make notes to remind myself to push harder next time I do this one.

no warm up

med grip underhand pulldowns to failure - started w 30lbs x 20 too light
seated cable row to failure 50lb x 11
jump squat x 15
one leg pelvic thrust to failure 20 x ea leg

wide grip pulldowns 25lb x 20, too light
squat swings (15 lb dumbell in both hands, follows squat movement to over head) x 12lb too light
jumping lunges to failure 10 ea leg

plank rows 12lb x 5 ea arm
supermans x 20
squat w/bicep curl 12lb x 10
1 min uphill run 12% @ 5mph (was supposed to be 15% but the treadmill didn't go that high)

Hack squats (body ball between back and wall-ouch on the quads) 20 x slow
seated hamstring curl to failure 40lbs x 22- little light
hammer curl 12lbs x 10 ea arm
jump rope fast 2 min

crossover lunge w/ hammer curl 10lb x 20
ball crunches x 25
hanging ab twist x 12
1 min uphill run, found a treadmill that goes to 15%- did 5mph but was supposed to do 5.5

warm down- 10 minutes on the elliptical, 1:1 min forward and backward low resistance and 5 minutes forward medium resistance.

Regurgitate Regurgitation

Yesterday I repeated the OMG I'm going to Puke workout. Warm up was 5 minutes of walk-jog-run and cool down was a 7minute run that should have been longer but I had to get back to work. Man this one is a toughie for me.

I'm seriously freaking out about the upcoming Sprint Triathlon. Because the indoor pool at the gym we've been using closes for maintenance every year after labor day- I have no place to swim. They usually just switch to the outdoor pool but it's closed due to the constant rain. I needed every minute I could get in the pool. Please oh please let it stop raining soon. I feel like a fool for not swimming more in the lake after the "failure" to complete the planned test swim. Deep breath. Okay- I may have to be rescued out of the pool but I'll look like I know what I'm doing since I found a Zoot Triathlon suit on clearance at Sierra Trading 60% off! Cheaper than a new pair of tri-cycling shorts.

Another Packed Weekend

Joe posted this entry about our long holiday weekend. We had a good time but it once again reinforced my desire to avoid crowded campgrounds and "social" camping. I just don't like people that much. I think I am way too territorial for campgrounds.

Geocaching: I had yet to look at the Notice boards around the park or I would have seen the trail description much sooner. Caddo Bend Trail, 4.5 miles, difficulty rating Strenuous, allow 3 hours: wish I'd noted that BEFORE heading out. Instead I was distracted by a cache at the trail head and didn't even look at the board. We got tired, hungry and didn't have enough water but it would have been a fantastic hike had we been better prepared. I would love to do this trail again sometime without the caching. It would be a crazy good trail run/speed hike. We did find some cool caches though, we even got 2 "STF"s. We had to explain to the girls what first to find and second to find meant, I think they were bummed to have missed out on the FTF too. We found a travel bug and a cache that was about 5 years old so it must be one of the first in the park if not the first. The log book cover was even partially melted with a note from park personnel explaining that the cover was damaged in a leaf fire.

Swimming: J said it was interesting. I still don't know how I feel about it. I learned a lot. Like I can't really swim. I thought I could but I can't. I didn't make it 500 yards, I turned over on my back more than once and apparently I can't site worth a darn and kept going in zig zags. It did not improve my confidence any but I've signed up so there's no backing out now.

Entertainment: The girls both spent a lot of time up to their butts in the lake, messing with fish, messing with each other and a bit of messing around with the tandem kayak. Man was it so much better to have 2 kids to entertain each other. Luckily they are both readers too so we all spent some time in our books. The evening Owl Prowl was interesting. I'm glad the owl finally decided to pay us a visit. I think both girls had a good time AFTER the hike in the dark which had my kid worrying about getting eaten (silly) and the other one talking about hallucinations in the dark. Cool activity- the interpreter handed out post it notes and an unwrapped crayon nubbin and asked us to write down what color we had. I was close, it was purple but I wrote blue, J had green and wrote brown but that doesn't count because he can't tell the difference in the daytime. I think Mc's friend Al got hers right and Mc was close with orange for red.

Mid America Museum: J says the bodies creeped him out. I thought it was fascinating and could have stayed at least another 1/2 hour in there but ... I understand where some would find it disturbing if not downright gross.

Food: Oh man. What we brought to fix ourselves to eat wasn't bad. I had made a cold pasta dish ahead of time, and some muffins. We had "low fat" mac n cheese with the obligatory side of grilled spam for lunch and a no fat refried bean, organic black bean , low fat cheese burrito w/chips and salsa dinner. It was the McDonalds french fries, iced mocha on Friday with the big mac (me!) meal after geocaching Saturday and the root beer float and nachos (not at the same time) at Magic Springs Sat night. Then there was the GINORMOUS burger and fries AND onion rings at Magic Springs on Monday afternoon. UGH. Did not need that. It might have been okay if we hadn't decided it was a good idea to go ride the gauntlet too soon after that.




at the last second- Mc's friend A backed out. We all decided she got the award for "smart" since we ended up leaving the park shortly after that.

After unloading the car and sitting down for a well deserved turn in front of CNN, I made a small dinner of grilled chicken and brown rice trying to make up for the junk food weekend. I'll spend the next couple of days catching up on laundry... it'll be worth it... another good weekend outside.

Thursday's Torture

Today's workout

Instead of ending with 30 sec sprints I did 10 minutes of run/jog/rest 30-45 seconds at 6, 8 or 8.5mph and a 2 minute cool down walk.

Swim with the Fishes

I had my best swim yet. I managed to swim for at least 600yds (I lost count, it may have been more) without dying. I did have to get out to go catch the bus though. So today I managed about 1,000 yds total. Better every time. Now I wonder how fast I can do it without dying. Therein lies the trick. All those real swimmers who think 1000yds is a warm up, get a raspberry today.

Jealousy, Envy, What's the right word?

A very sweet woman whom J and I have "talked" with on various message boards over the last few years sent me a link to yet another of her fantastic adventure pictures. Hope she won't mind me publishing them outside my comments section. These pics along with a trip itinerary came with a challenge to "hate me just a little". Yes I think I will, thank you very much. Well maybe not hate, maybe more a tall glass of envy spiked with a twinge of jealousy and a twist of admiration. Since it took me until my mid 30's to actually see real mountains, I have a deep appreciation for the soaring feeling they provide- aren't they lovely? Thanks Mary, for letting me soar vicariously.

What? No camera?

Once again, we know how to pack in a weekend. Saturday dawned not so bright but still early. We were on the road to Mt. Ida by 7:30. At about 7:40- we had to pull to the side of the road because we were caught in a downpour so heavy J couldn't see to drive. The shoulder was littered with cars. We sat for about 10 minutes before it let up enough to move ahead, and within a couple of minutes we hit dry road. Dry. Huh? That was really weird. Got in, got set up, still had time to hang out before the start.

End of the Week

Wednesday- went for a treadmill walk/jog. Did a little sprinting, a little jogging, a lot of walking and mixed in a few inclines for 3 miles/37min.

Thursday- OFF

Friday- went to the pool. J stayed home in bed. This might be a good thing-we distract each other. I managed to do some slow 100 yard swims. This is a big improvement for me. I know it's chump change for any decent swimmer but ... Coming from being afraid of the water and "knowing" I was going to drown just a few weeks ago to swimming laps? Did a 300 yd with the pull bouy that felt pretty good. Total distance today: 800 yds. I didn't want to totally wear out since we've got a big day tomorrow so I sat in the hot tub for a few minutes and went on to work.

This weekend- Return to Adventure Racing. It's been a long time. Too long.

Random Blog Findings

I don't read a lot of blogs. Mine is as much for my own rememberences/accountability as it is for anyone else to read. Today I saw a news blurb about Davie Byrne of Talking Heads fame designing bike racks in NYC. I didn't even know he was into cycling, but apparently he is. So I searched for images and ended up at his official blog site. Interesting fellow. I never found the bike rack image I was searching for but I did peruse a few of his Travel musings and found myself very entertained by his observations. Especially the comments about the DC Mormon Temple and Dolly Parton. Yes those 2 divergent Iconic images are mentioned in the same post. hmmm

Oh no another Jillian Workout

Warm up on the elliptical for 6.5 minutes, forward & backward
1.
Body Ball Pushups x 10
Pushups x 9
Cable leg extensions 2 x 10 each leg x 10lb
Step up Plyometrics for 1 min

2.
Dumbbell press on body ball x 10 each arm x 15lb
Half Crow pushup- knee to elbow on down motion - x 10
Harpies- I don't think the form was right- straight leg squat thrust- x 20
Warrior Pose with tricep press and hold 30 seconds each leg

3.
Dips to failure which was 2.5 for me. Ugh
Hanging abs 15 each side
Static lunge with lateral raise x 10 each leg x 8lb
Side step plyometrics 1 min

4.
Pike push ups
Squat with military press x 10 x 12lb
Dropsies -one leg squat on bench- got looked at funny for this one- x 8 ea leg
Jump Rope 1 min

5.
Bench dips with feet on body ball. uh should have been 20 but had to do 15 and 5
Bicycle crunch x 30 ouch
Plank twists x 20 each side more ouch
Boat pose for 30 seconds
who knew ab work could make you sweat that much?

Warm down- 1/2 mile jog outside

Another Weekend-Another Round of Insanity

Saturday- Split workout. Pool for about 40 minutes, getting better every time I get in the water. Better as in more comfortable if not in actual distance though I think that's gaining ground too.
Afternoon brought about 8 miles or so (lost count) of rollerblading which took just under an hour so...

Sunday- Mountain bike day. And I felt great. Even though I felt like my legs would give before we ever started due to no recent rest days and a tough one on the lower body with all the blading Saturday night. I passed some dudes, led them up for a little while then panic set in and I decided to pull off. Dumb chicken poop girl. Later in the ride I took out and led a different dude for a while then finally let him by and had him be my rabbit and was still almost keeping up even though I was exhausted. I really don't know if it's the clipping in, the new bike or a combo deal since I did it all at once but dang it- I can climb now!!! It's never felt that way before.

My bike got a name this weekend. Her name is Sally. As in Ride Sally Ride. All she wants to do is ride around, and I get to come along.

Friday Friday

Pool at 6 a.m. Actually I was still sleeping so I don't really know what time it was, just that it was dark. Swimming today was way beyond what I've been doing. I'm still only doing short little 25 -50 yards at a time without stopping BUT, I'm more comfortable, I'm not sucking water and I'm able to breathe. This is all good. It's just getting the work in now. I think I know SOME of my mistakes and how to correct them. The more tense I get, the more I feel like I'm sinking. This to me is counterintuitive despite all the "just relax!!" comments. It will get better.

Wednesday Workout

Split- a "private" swim lesson in the morning consisted of intermittent swimming for about 30 minutes.

Afternoon was a quick mountain bike ride-just enough to get hotter and sweatier and get the heart going.

Hot-ter and Sweati-er because Wednesday I drove our shuttle bus (think school bus/looks like prison bus) home from work with passengers on board. I've been practicing without passengers for a few weeks since I got my commercial vehicle permit. It went okay I guess, my coworkers applauded at the end of the ride. But it was about 800 degrees in that drivers seat and it wasn't all nerves. Ew. Now I know why the guys sometimes wear shorts even when it's cold out.

What is Failure?

Today I've been considering what failure means. I very often, okay pretty much always, end a competitive event and even training feeling like a "failure". Sweet Sarah went out to ride a 100 mile mountain bike race in Colorado this weekend. Knowing the altitude would be killer, knowing it would be a brutal ride, she went. She trained and trained and trained. And had people warn her that she was going to "fail". And she went anyway. She says she failed because the universe conspired against her and despite her body's willingness to carry her thru, she had to turn back at 8 hours and didn't finish all 100 miles. In my infinite nonwisdom I try to tell her it isn't a failure. I will not tell her that I'm sorry she didn't finish it the way she wanted. I hope she isn't sorry that she went and tried. But I don't say it eloquently. I say it like a 21st century illiterate dope. Then Joe comes back with a T. Roosevelt quote that says it so much better than I.
"It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes short again and again, who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause, who at best knows achievement and who at the worst if he fails at least fails while daring greatly so that his place shall never be with those cold and timid souls who know neither victory nor defeat." Teddy Roosevelt

Isn't it better to try and fail than not try? I have been a non try-er in a lot of areas of my life and that brings so many regrets. I'm proud of Sarah for trying so many new things this year. I want to be a try-er when I grow up.

OMG I'm Going to Puke

sunday- a few hours of running around in the woods like idiots. In the rain. Which contributes to the idiocy.

Monday- rest day, except for a slow 1 mile stroll

Tuesday- OMGIGTP
1.
Decline dumbbell press x 20 x 12lb
squats x 50
step plyometrics 1 min- surprisingly hard
butt kicks 1 min-surprisingly easy after that step work
2.
called for plyo pushups but my wrist hurts? and I couldn't put pressure on it long enough
dumbbell flys on body ball with ab crunch x 15 x 10lb
added 12 chest presses on body ball to make up for pushups
leg extensions 20 x 10lb, 10 x 15lb, 6 x 20lb on each leg
knee tuck jumps x 10
step plyos 30 sec holding 5lb dbs
3.
scorpion pushups x 5 each side (10 total)
alternating dumbbell press on body ball with elbow drive x 10 each leg x 5lb won't try to describe that one
surrenders x 10 each leg x 5lb um arms straight over head, kneel and stand one leg at a time.
side step plyos 1 min
4.
dips to failure - uh oh- i can do bench dips all day long but only did 2 of these full body weight.
lunge with military shoulder press x 20 each leg x 8lb for 1st 10, 5lb for 2nd 10
burpies x 20 ouch
5.
W shoulder press w/leg extension x 10 each leg x 8 lb
rope tricep press x 20 x 20lb
straight leg squat thrust x 30 sec
chair pose 30 sec
side plank with inner thigh raise x 10 each side

warm down
walked 5.5 minutes talking about Olympics, then jogged at 10 mph to 10 minutes

It's all about the food

Recent experiments include:

skewered jerk shrimp and pineapple with saffron rice AND italian sausage, onion, olive and sundried tomato pizza on flatbread with a pesto base. Not on the same night of course. Looks good but HAS to be less fattening than Papa John's,no?

Swimming?

I got up early and went to the pool by myself. Every trip it gets better but today I discovered something extremely disconcerting. I was attempting to do a kick drill with a board and not only was I able to stop dead in the water but I actually think I moved backward. This is not good. So I did a lot of work today with a pull bouy, I was able to go longer without the kicking but I'm still not even close to what would seem like a reasonable distance without choking. So. I signed up for a 1/2 hour private lesson to get my crap straight before I develop bad habits that can't be broken. Next Wednesday.
I can feel the workouts this week catching up with me. Swimming is hard. Especially if you suck at it. I have certainly been more sore, but I don't usually get this kind of muscle fatigue. Man. My difficulties with um, inadequacy, don't allow me to swim next to a woman using a noodle as a floatie, and get lapped.

Friday Workout

circuit 1
wide grip lat pulldowns drop set 3 x 60, 6 x 40 lbs
med underhand grip pulldowns to failure , 10 x 40lbs
dead lift 10 x 20lb dbs
hamstring curl to failure, 12 x 50lb

2
seated row drop set 3 x 60, 8 x 40
lateral raise 10 x 12lb
lunges 5 each leg ( I wondered why so few until i tried the next one)
one leg pelvic thrust using high bench. ouch 20 each leg
Rock star jumps - crouching wide leg stance hitting booty with ea jump x 20

3
military press prone on body ball- didn't sound as hard is it felt- 10 x 8lb
frog kicks x 20
butt kicks 1 min

4
crossover lunge w/ hammer curl x 20 x 10lb
bicep curl to failure alternating arms- I lost count but I THINK it was 8 x 15lb
slow bicycle crunch x 25
1 min run at 15% incline!!!! at 5mph

5
rock star jumps x 20
ab crunch on ball x 20
hanging ab with twist x 15

Went outside for a not so brisk but oh so hot and humid walk with C, a bit over a mile.

Hanging In

Still not really getting the hang of this swimming thing but I'm trying. "swam" for about 40 minutes this morning but mostly drills- I still have difficulty translating into "swimming", I just can't figure out that whole breathing thing. Good thing I figured out how to breathe on dry land.

Rest Day

I guess because it was 6 a.m when we swam yesterday, I kind of forgot that today was supposed to be a rest day. I knew I was tired though. I was just going to have a brisk treadmill walk and I did for about 25 minutes with 20 of them on a slight incline but after that: 6 minutes of 1 min 8mph, 1 min 6 mph repeats. Didn't feel like much but man was I sweating. Despite being indoors, it's just miseraby stuffy in the fitness center.

But I Can't!

These 3 words are the most hated words in my vocabulary according to my husband. It drives him nuts when I say them.
We went back to the pool today. I gave him his lane and tried to go it on my own. I tried the side swim drills, the log roll drills, and then tried to swim with my "new" breathing technique. BTW I figured out what I thought was a major flaw in my thinking and it did help a lot. But not enough to keep me from sucking water and thinking I'm drowning before 50yrds was up. My heart's racing, I'm losing form. It sucks. I get the bouy and try it with no kicking and guess what? I made it 50 yrds. It's the kicking. I have much to work on. I need a Mr. Miagi. Poor J...he can't help at all. Everything is just second nature to him. I look at him like he's crazy when he tries to explain things and he looks at me like I don't have 2 brain cells touching. Do to learn, Do to learn. I have 5 1/2 weeks.


On a brighter note:

GOOD LUCK SARAH!

Sweet Sarah Smiles is on her way to Leadville, Colorado later this week where she is going to take Lance Armstrong DOWN off the start line of the Leadville 100 mile mountain bike race. We wish her good health, good breathing and good brain energy. And we're jealous that she'll be drinking beer on Sunday with Eric. But so it goes. More than anything...HAVE FUN!

Monday Monday

Today I repeated last Wednesday's workout, I'm not keeping the exact schedule for these workouts since I'm staggering biking and swimming in with them. I've decided not to run except the cardio intervals in the workouts, at least for 2 more weeks.

Swim Sunday

Today we joined a gym with an indoor lap pool so I can maybe learn to swim. Spent about 45 minutes or so doing drills and trying different things. I'm beat. I didn't drown but it wasn't pretty either. I'm still having a lot of trouble with the breathing thing. just can't seem to breathe without sucking water or forgetting to blow out or something. Will need more practice. Much more. It's getting bettter though.

Thirsty Thursday

Thursday was a good workout day

circuit 1
wide grip lat pulldown drop set 3 x 60lb, 8 x 40lb
underhand grip pulldown 15x 30lb last one hold midpt to failure
hamstring curl a5 x 40lbs
jumping lunges x 10 ea leg
Run 1 min,12% incline, 6 mph didn't make it. held 45 seconds and died

2
Terry pulls pyramid 20 x 10lb, 12 x 20 lb, 8 x 25 lb this is a new one, started too light
standing lat pulldown 10 x 50lb
back kicks with shoulder press: each leg 10 x 10 lb DBs
repeat one minute run set incline at 10% and made the full minute

3
seated cable row drop set 3 x 75 lb, 8 x 55lb
step ups 20 on each leg, alternating
butt kicks for 1 minute

4
incline bicep curl 10 x 10lb each arm
pike crunches x 25 plank position ankle on ball, rolling ball in with toes, ouch
hamstring curls 10 x 45lb
butt kicks 1 minute

5
superman hold for 1 min
boat pose hold for 30 sec
reverse plank for 1 min
butt kicks 1 min

As I was grilling our salmon for dinner, the phone rings and Sweet Sarah Smiles says "wanna go for a quick ride down at Boyle?" I have a LIST of things that need doing around the house. I went mountain biking instead. Had a great time, just cruising thru the woods, no hurries, no testosterone. Just fun. Thanks Sarah. Thanks for the zipline rides too.

Wednesday Workout

circuit 1
scorpion pushups x 20 - think pushups but with one leg twisted toward the opposite shoulder.
Dumbbell fly on body ball w/crunch x 10 10lbs but I felt really weak after the pushups
leg extensions 20 x 40lbs, 12 x 50lbs, 6 x 60lbs
jump squat x 10 should have been "to failure" but 10 was about it for me

2
decline DB press x 12 each arm 12lbs but that was a bit light
V cable fly x 15 20lbs each side
squat thrust x 20
side lunges 10 each side

3
first 3 exercises were supposed to be "to failure"
close grip pushups x 11
plank ups x 12 I don't know if my form was right on these
jump squats x 15
one leg squats x 10 ea leg
jumping jacks for 1 min

4
military shoulder press x 8 used 15 lbs but could have done more than 8
wood chopper x 15 ea side 20lbs on cable once again not sure on form, this is new to me
knee tuck jumps x 10 thought the bldg might shake with my landing
static lunge w/ lateral raise x 10 each leg x 8lb
reverse crunch x 10
hanging ab twist 10 each side- I felt the abs took a back seat to trying to keep a grip. I had to drop and re-grip twice....we have a new captains chair that I think would be better

5
30 seconds on, 30 off x 5 running at 9 mph

The longest 25 miles ever

Last night after work I met J downtown for what should have been a nice easy ride. It was hot though. It was 101 on the bus coming home so I had been on a hot bus for 50 minutes, then waited outside in my car for J for another 15 so I was beat before we started. It took almost 2 hours with all the stopping for water, stopping to refill water bottles, just plain stopping. We did out and back from Cajun's to the end of the NLR side of the River Trail and back with one trip up Ft. Roots . It was a good climb, I am still figuring out that the first turn on that road is the hardest for me and I need to gear appropriately so I can keep up with J. Can't believe how exhausted I am/was. Ran into some friends on the way over Big Dam Bridge going out- that's always fun. I heard this familiar voice up ahead so I yell "Is that Aaron up there? " Sure nuff it was. I thought we'd be the only idiots riding in 100 degree heat but there were LOTS of idiots out riding, running and blading. Man, people amaze me sometimes.

Since this is a cycling post I thought I'd throw in this little ditty that J already posted on his blog but whatever...I think this video should go viral and make our Sarah a bigger star than she is already. Watch for her smiling face coming across the suspension bridge. See if you can see the blood from our knuckles on the suspension chains too.

Big Weekend

First, Bike Porn: This is my new Anthem. Which I "hate". Passionately. With every muscle fiber of my being. More on that later.

Friday was rest day- went in to pay for the bike, got fitted and took the small one to the doctor. Spent an hour or so in the yard weeding.
Friday night Joe took me to see BB King and Willie Nelson at the amphitheater on the river. BB was much like the last time we saw him, a lot of talk making us wish for more music. What he did play was great. Willie rocked. What'd you expect? We were good, no beer, one hot dog each and shared a cup of french fries.
Got up early and drove to Arkadelphia for a swim clinic. I was thoroughly intimidated. I did not have the nerve to tell the coach or fellow attendees that I hadn't even been in a pool (except to cool off after laying out or to go on a water slide) in about 2 years. Ouch. 99% of the attendees were serious triathletes, full on. The morning was spent in the pool doing 25 meter drills in waves. There were a few times when I got screwed up and either lost my place and sat in the water in the middle of the pool trying to collect myself or swallowed water. But I did, or at least tried everything and faked my way thru it. Learned a lot. Then after lunch we headed over to the lake for some open water practice with mass starts and bouy sighting. On the second try of about a 100 yard swim around the bouys I lost my way and ended up way off course and was so beat I had to back stroke. Poor Fred (our race organizing bud who puts on several local du's, tri's and adventure races) was lifeguarding and I think, no I KNOW I scared him. He really thought he was going to have to rescue me but I made it to shore. Most of the girls were pretty cool about it, very encouraging. Some were definitely just irritated that I was there but that's ok. I would be too if I were them. There was a 5K in town that night and a whole group of them were going out to ride the upcoming triathlon bike course THEN doing the run. I barely made it home without passing out. Okay not really. We got home, rested then took a passle of kids to see Dark Knight. It was great.
Today- a close to 14 mile mtb ride, mostly single trak. I still hate the bike. I hated it around all the rolling curves that I usually brake on, I hated it up the hill I have NEVER made before, I hated it on the BMX track. Did I mention I hated it? OMG, so THIS is what a mountain bike is supposed to do?? ROCK ON.

Legs = Toast = noodles?

My legs are so tired. This is a good thing right? After last nights short ride on a supposed rest day, I took it a bit easier on myself because I am going to do a triathlon swim clinic all day on Saturday. Wish me luck, I have trouble not drowning at the kiddie pool. Then I find out that I will have to make a choice to do Raid the Rock Adventure Race OR do the CATS Sprint Tri. They end up being on the same weekend this year. Dangnab it.

Dumbbell press on balance ball 12 lbs x 10 each arm
Dumbbell fly with ab crunch on ball 8 lbs x 15
Squats 50 fast body weight
Repeat

Here's where I thought I could repeat each circuit but leave out the one minute sprints. Wrong

Circuit performed in sequence with no break:
Plank 10 sec, close grip push ups x 5, side plank with inner thigh raise x 10, plank 5 sec, other side plank w/ thigh raise, plank 5 sec, BURPYs x 10 whew
Sumo squat x 50

Frog pushup x 20
squat thrust x 20, hold squat for 30 seconds ow
W shoulder press with leg extension 10 each leg x 10lb

Bench dip x 20
rope tricep press to failure (only 10 x 30lbs today)
static lunge with lateral raise 10 each leg x 8 lb
Boat pose 30 sec

bicycle crunches x 50
extended plank x 30 sec

cool down on elliptical for 5 minutes alternating forward and backward every 30- seconds or so, easy pace

Very Expensive Ride

My mountain bike is still in the shop but last night my "sweet" husband decides that he is going to go "borrow" that expensive bike that I've talked myself out of 4 times already so that we can go for a night ride. I need to train, he tells me, if we're going to do a sprint adventure race in August-it will all be about moving fast. 5minutes in he says "how is it?" I say "I hate this bike" "that good?" he says. 20 minutes in and we hit some lowland sweeping trail. Now I really hate this bike. And I hate my husband and my sweet Sarah Smiles for trying to convince me that I need this bike. I thought I'd be awful because honestly, my legs were toast from the outset due to the new Jillian Badass Micheals workouts. But off she went, hit that dirt and climbed herself up some hills. I thought oh I need to avoid that and she just moved. No pedal clipping rocks, no back tire hitting what the front just maneuvered around. She just went. Unlike my usual braking grabfest. I think I just bought a new mountain bike, God help us all.

As we finished the short ride, smiling like a goober, I was composing an email in my head that went something like this:

Dear Sarah, Hate the bike, Hate you, Hate Joe. I'll be in Friday to pay for the damn bike. Bitches.

As luck would have it, we get to our car and what do we see 2 spaces over? The Chainwheel Scion with Sarah in the driver's seat. I got to tell her how much I hated the bike in person. And see her for the first time in about 2 or 3 weeks. DAAAANNNNG. Must say it doesn't hurt to buy things from HOT salespeople. While her husband was ragging her for her redneck sleeves cut off jersey- I didn't notice, I was thinking wow, Sarah's getting some definition in her upper bod. She was already slammin' but this new regime/commitment of hers....watch out!