So today is the day. The dread. The minor crestfall that is, oh god no, another birthday. I think perhaps it is lucky that this week is so crazy busy that it's been mostly forgotten so far. Of course the day isn't over yet. With inlaws in town, a kid graduating high school and a BIG trip with me freaking out about what I'm supposed to be learning and doing at this giant conference all in progress, birthdays are well, unimportant. I don't feel 40. Wanna feel? BAM.
For 2 days I've had a constant feeling that I'm forgetting something. Somethings. And I can't concentrate to read all the material that I should be before this meeting. I want The Man and the small one to have a good time but there are things I should be doing at the conference instead of having fun with them. Time Management.
Todays workout:
40 minute run. Moderate speed. Lots of rolling hills. The bus was later getting to the lot so I jogged around the parking lot while waiting for it.
Thursday, May 29, 2008
Wednesday, May 28, 2008
Crazed
Today was nuts at work but I snuck out for:
20 minutes stairmaster interval program level 6
gravitron asst. pullups 3 x 6 dips, 1 x 6 pullup, 1 x 6 wide grip pu, 1 x 6 parallel grip pu @73lbs
5 minutes of abs
pushups x 10, x5 close grip, x5 wide feet
20 minutes stairmaster interval program level 6
gravitron asst. pullups 3 x 6 dips, 1 x 6 pullup, 1 x 6 wide grip pu, 1 x 6 parallel grip pu @73lbs
5 minutes of abs
pushups x 10, x5 close grip, x5 wide feet
Weekend XXL
So this wasn't just a long weekend...it was extra long. Didn't get all the workout in that was planned ( missed on Monday due to crap in fan ). We did spend a lot of time, money and managed to consume major calories at Riverfest over the weekend. I think we've decided that if the line up isn't so good that there are multiple "must see" artists rather than choosing the one that might be okay to see, we won't be going back. That's sad. I've gone almost every year for 20 years. The small one has been 8 or 9 years running poor thing. It's tradition, right? Oh well. Neither of us could take the crowds or the smoking, hack hack.
Saturday: 22.5 mile bike ride, avg 17 mph. Flat route.
Sat and Sun nights- ate a corndog, 1/2 a taco salad, an ice cream bar and split a funnel cake 3 ways
Monday: a lot of housework and yardwork but missed a planned Pinnacle run/climb
Tuesday: 1 hour on trainer. Not structured HIIT (sorry!) but did throw in some unstructured sprints and out of the seat climbs.
Saturday: 22.5 mile bike ride, avg 17 mph. Flat route.
Sat and Sun nights- ate a corndog, 1/2 a taco salad, an ice cream bar and split a funnel cake 3 ways
Monday: a lot of housework and yardwork but missed a planned Pinnacle run/climb
Tuesday: 1 hour on trainer. Not structured HIIT (sorry!) but did throw in some unstructured sprints and out of the seat climbs.
Friday, May 23, 2008
One Eyed Monster
NO not THAT one. Perv. My cycle-ops trainer.
So I need to ride the bike more, but it takes planning and time since it's not like I can just put on a pair of running shoes and go. Bikes usually end up being loaded on the car and taken to a starting point, yada yada. It's a good thing Joe bought that indoor trainer, it has made it easier to ride but man does it wear me out. Last night I watched a TV show that the small one wanted to see while I rode the bike. Hard. My shirt was completely soaked and I was dripping sweat onto the floor. Gross, right? Yeah, but it was cool to go weigh myself afterward and be a pound lighter. Only lasted about 40 minutes but I think it was the best/hardest trainer workout I've had in a while. Now that I have the trainer thing down, I need to figure out the whole how to measure intervals and speed on it. I just ride till it hurts and then slow down?
So I need to ride the bike more, but it takes planning and time since it's not like I can just put on a pair of running shoes and go. Bikes usually end up being loaded on the car and taken to a starting point, yada yada. It's a good thing Joe bought that indoor trainer, it has made it easier to ride but man does it wear me out. Last night I watched a TV show that the small one wanted to see while I rode the bike. Hard. My shirt was completely soaked and I was dripping sweat onto the floor. Gross, right? Yeah, but it was cool to go weigh myself afterward and be a pound lighter. Only lasted about 40 minutes but I think it was the best/hardest trainer workout I've had in a while. Now that I have the trainer thing down, I need to figure out the whole how to measure intervals and speed on it. I just ride till it hurts and then slow down?
Wednesday, May 21, 2008
Always Quitting Early
It rarely fails that I finish a "workout" thinking I couldn't possibly do any more. I don't push. I know it. Today was no exception. It didn't help that work was a bit hectic and I squeezed the workout in at the end of the day.
Treadmill
5 minute warm up, 1 minute stretch
2 min 6 mph
1 min 6.2
1 min 6.3
1 min 6.4
1 min 6.5
2 min 6
1 min 6.5
2 min 6
1 min 6.5
3 min 6
2 min 6.5
cool down
gravitron assisted dips 2 x 8 x 72lbs, pullups 1 x 6 x 72, 1 x 4 x 72 weak
bench press 1 x 10 x 35, 2 x 10 x 45 I think, not sure on the bar weight
cable chest flys 3 x 8 x 30lbs each side
tried to do incline bench but ran out of time and muscle
Treadmill
5 minute warm up, 1 minute stretch
2 min 6 mph
1 min 6.2
1 min 6.3
1 min 6.4
1 min 6.5
2 min 6
1 min 6.5
2 min 6
1 min 6.5
3 min 6
2 min 6.5
cool down
gravitron assisted dips 2 x 8 x 72lbs, pullups 1 x 6 x 72, 1 x 4 x 72 weak
bench press 1 x 10 x 35, 2 x 10 x 45 I think, not sure on the bar weight
cable chest flys 3 x 8 x 30lbs each side
tried to do incline bench but ran out of time and muscle
Tuesday, May 20, 2008
Humidity Always Wins
It seems that just about every time we're out and about in the great outdoors there is some occasion to comment on the power of water. Be it a washed out trail, flood lines, erosion, stippled rocks...you get the idea. The young one is so used to it now she often repeats the mantra before we get the chance...Water ALWAYS wins.
Today it was water again, but the misty kind. The kind that just hangs in the air and chokes the life out of the joy of being outside. I had a decent but hot and sweaty 3 mile run today. Started out with A of the Super Women but she was going for 5. I said, no way.
Finished up with
Deadlifts 1 x 8 x 45lb, 55,65 I have never done deadlifts before, but I watched a video. I hope I did them right but I sure didn't feel it.
DB flys 3 x 8 x 10lb SLOW reps
cable row 1 x 8 x 50, 2 x 8 x 55
tricep pulldown, split rope 3 x 8 x 40
Today it was water again, but the misty kind. The kind that just hangs in the air and chokes the life out of the joy of being outside. I had a decent but hot and sweaty 3 mile run today. Started out with A of the Super Women but she was going for 5. I said, no way.
Finished up with
Deadlifts 1 x 8 x 45lb, 55,65 I have never done deadlifts before, but I watched a video. I hope I did them right but I sure didn't feel it.
DB flys 3 x 8 x 10lb SLOW reps
cable row 1 x 8 x 50, 2 x 8 x 55
tricep pulldown, split rope 3 x 8 x 40
Super Women
I have a birthday coming up. Today when I opened my lab I see a birthday package waiting for me. I know it's from A. That A, my running buddy, encourager. She's given me (among other goodies) a book of photographs called Super Women: 100 women 100 sports. Who gets the #1 slot in this book? Robyn Benincasa, Adventure Racer Extraordinaire and Endurance Goddess. I am having a great time looking thru this book and can appreciate that A gives me gifts that have some meaning behind them, like inspiration to be more, do more, have more. I will never be a competitive athlete but that doesn't mean I can't train to be better or train just to have fun. I know, many people think of coming out of a day bloody, muddy, sweaty and possibly covered in scratches is not a good day. Sometimes it's the best day.
Monday, May 19, 2008
Love Me Some Porta Potty
No, not the stinky kind found at festivals and outdoor concerts. On Sunday, Joe and I headed out to the CARP trails at Camp Robinson. Now, have to say that the first time I rode there I was new to mtbking and was riding an ill fitting hard tail. Apparently Joe hadn't heard about the "easier" trails, only knew that in 36 miles of them they had to be there. Um, I didn't go back. For more than a year. The next time we were having a bit of good fun when we hit a trail that was cuss worthy. And it started raining. And then my seat post broke clean off. This time though, I laughed it off and we only waited weeks, not months to ride there again. Sunday was fantastic. Warm, not hot. Sunshine. And Joe did not try to kill me. I rode for almost 2 hours with him without once wanting to A) throw up B) throw up on him or C) both of the above plus constantly battling the urge to hurl sticks at his spokes to make him slow up. Back to the Porta Potty. These trails are numerous and needing memorable names, I sometimes wonder what the "namers" were thinking. Some I get, like Dogwood, 5 mile or Outer loop. Even Christmas tree is understandable once you see THE tree all decked out in busted tubes and old water bottles. But Can O Corn? Buddha? Porta Potty? I still don't get it. But it's my new favorite ride. I also really enjoyed Two Bridges. I just can't figure out why it's called two when it's closer to ten??
That's my rant.
Friday- no workout. Just 4.5 hours in the woods behind our house. I bagged 4 HUGE bags of vine and other detritus. Plus 2 almost couldn't carry em bundles of limbs and still left more than I could tie up after I clipped them. I realized too late that I needed long sleeves. I'm a bit scratched up. A good pile of limbs are still there because I failed to get Joe to help me finish this weekend because:
Saturday- 3 mile or so run in the morning around the softball field. Several hours in the bike store, it was supposed to be a quick in and out but ended up being an all day ordeal because Joe bought a new bike. So we rode about 10 miles on the River after we picked up the new baby.
Sunday- see above. About 11 miles of singletrack. Nice.
That's my rant.
Friday- no workout. Just 4.5 hours in the woods behind our house. I bagged 4 HUGE bags of vine and other detritus. Plus 2 almost couldn't carry em bundles of limbs and still left more than I could tie up after I clipped them. I realized too late that I needed long sleeves. I'm a bit scratched up. A good pile of limbs are still there because I failed to get Joe to help me finish this weekend because:
Saturday- 3 mile or so run in the morning around the softball field. Several hours in the bike store, it was supposed to be a quick in and out but ended up being an all day ordeal because Joe bought a new bike. So we rode about 10 miles on the River after we picked up the new baby.
Sunday- see above. About 11 miles of singletrack. Nice.
Wednesday, May 14, 2008
Run for the Border
I just wish I had some Taco Bell Nachos Bellgrande right now. But I don't. And I won't. Not today anyway.
Ran the 3 + a bit miles to the bus stop. That first mile is always just awful. I know it was slow. I was wearing a watch but only looked at it toward the end of the first mile to see where I was. At that point I thought I was a bit behind but I finished the run without too much effort and still made it before 7 a.m. I think that was more than 30 but less than 35, take a few seconds off for stopping to tie my shoe and for street crossings and it wasn't a bad run considering the hills. The only downside was the bus was so stuffy that my glasses fogged up and I couldn't stop sweating so after I covered my seat (I didn't want to sweat on the uphostlery, as if it isn't rank enough already) I got off the bus and walked around. It wasn't enough to stop sweating but it was a start.
I think while I have a few minutes and I'm still disgusting...I'll go do some upper body and ab work before I take a shower. I've had 2 cups of coffee, looked down the nozzle at the experiments I have to do today but I haven't eaten yet. JITTERY
Ran the 3 + a bit miles to the bus stop. That first mile is always just awful. I know it was slow. I was wearing a watch but only looked at it toward the end of the first mile to see where I was. At that point I thought I was a bit behind but I finished the run without too much effort and still made it before 7 a.m. I think that was more than 30 but less than 35, take a few seconds off for stopping to tie my shoe and for street crossings and it wasn't a bad run considering the hills. The only downside was the bus was so stuffy that my glasses fogged up and I couldn't stop sweating so after I covered my seat (I didn't want to sweat on the uphostlery, as if it isn't rank enough already) I got off the bus and walked around. It wasn't enough to stop sweating but it was a start.
I think while I have a few minutes and I'm still disgusting...I'll go do some upper body and ab work before I take a shower. I've had 2 cups of coffee, looked down the nozzle at the experiments I have to do today but I haven't eaten yet. JITTERY
Monday, May 12, 2008
The Gift of Relaxation
Fridays workout: most of it already dismissed from memory since I've slept since then. I know I did about 12 minutes warm up on the treadmill, flat up to 4 minutes then increasing incline 2% every 90sec and a short cooldown. I think the rest went something like this
Upper Body:
gravitron dips 3 x 8 x 71 and pullups 2 x 8 x 71
bench press 3 x 8 x 65
incline bench 3 x 8 x 25
chest fly (cable crossover) 3 x 8 x 40
seated row 3 x 8 x 50
fly 3 x 8 x 10lb DB
step ups on high bench 2 x 10 x each leg
cardio interval- jumping on tall aerobic step up over and back until winded which didn't take much- did that for about 3 minutes
Saturday- a couple of hours out in the yard was all the work out I got
Sunday- I know, most mothers are getting breakfast in bed and coming up with reasons to get pampered. I put on trail running shoes and headed out to our favorite "hill". I used to almost dread doing the Pinnacle run. Mostly because it was exhausting trying to keep up with my mtn goat husband. Sunday I may have been more than ready to break my own time record on that sucker. I got around up and over in well under an hour and was still running when J's knee gave. He turned back and I kept going for a bit. Long enough to wear myself out and stop paying attention. There was this mud puddle you see, and I didn't want to step in it so while I was watching it I clipped my toe on a tree root and SPLAT!! down I went, full body to ground contact. Of course I got up and looked around to make sure no one saw it and kept running. It was a good workout. We stopped at the grocery on the way home and I bought dinner fixings that I thought would be easy for J to make for us.
The rest of the afternoon was spent in the yard. I needed to burn calories. So far we had eaten hot wings (mine with loads of bleu cheese of cours) and take out chinese on Fri and Sat nights. I needed no more high calorie food.
J fixed dinner while I cleaned all the dirt and sweat off. He called me to come see my mother's day present and in our backyard was a brand new king sized quilted hammock and pillow. Backstory: I had a hammock at my house before we got married and then we let it stay outside after I moved until it rotted and I've missed it. J thought he could set this one up in our backyard to give me an escape to nap or read. Because I don't do either of those things at home very often. It was a sweet idea but the second I turned my back, the small one had claimed the hammock as her own and was camped in it with her laptop. So much for mom relaxing.
Upper Body:
gravitron dips 3 x 8 x 71 and pullups 2 x 8 x 71
bench press 3 x 8 x 65
incline bench 3 x 8 x 25
chest fly (cable crossover) 3 x 8 x 40
seated row 3 x 8 x 50
fly 3 x 8 x 10lb DB
step ups on high bench 2 x 10 x each leg
cardio interval- jumping on tall aerobic step up over and back until winded which didn't take much- did that for about 3 minutes
Saturday- a couple of hours out in the yard was all the work out I got
Sunday- I know, most mothers are getting breakfast in bed and coming up with reasons to get pampered. I put on trail running shoes and headed out to our favorite "hill". I used to almost dread doing the Pinnacle run. Mostly because it was exhausting trying to keep up with my mtn goat husband. Sunday I may have been more than ready to break my own time record on that sucker. I got around up and over in well under an hour and was still running when J's knee gave. He turned back and I kept going for a bit. Long enough to wear myself out and stop paying attention. There was this mud puddle you see, and I didn't want to step in it so while I was watching it I clipped my toe on a tree root and SPLAT!! down I went, full body to ground contact. Of course I got up and looked around to make sure no one saw it and kept running. It was a good workout. We stopped at the grocery on the way home and I bought dinner fixings that I thought would be easy for J to make for us.
The rest of the afternoon was spent in the yard. I needed to burn calories. So far we had eaten hot wings (mine with loads of bleu cheese of cours) and take out chinese on Fri and Sat nights. I needed no more high calorie food.
J fixed dinner while I cleaned all the dirt and sweat off. He called me to come see my mother's day present and in our backyard was a brand new king sized quilted hammock and pillow. Backstory: I had a hammock at my house before we got married and then we let it stay outside after I moved until it rotted and I've missed it. J thought he could set this one up in our backyard to give me an escape to nap or read. Because I don't do either of those things at home very often. It was a sweet idea but the second I turned my back, the small one had claimed the hammock as her own and was camped in it with her laptop. So much for mom relaxing.
Friday, May 9, 2008
One More Lap
The little one's softball team plays on a field at a community center that is also home to a tennis court and a lake. The route around the lake/tennis/softball field is a very popular walking and running trail. This past Saturday, this was the start and end to our run but last night I needed to stick close by so I just did laps instead of going around both lakes. 3 laps 24 minutes, evenly paced. I'm guessing each lap is a bit under a mile but I don't know the exact length. I did find myself wishing I'd taken one more lap though.
Tuesday, May 6, 2008
Gotta Love Arkansas Springtime
So it's supposed to get up above 80 degrees today even though I wore a sweater until I went out for a run at 10:30. At least it was a little overcast today for my run. I was lucky enough to catch my friend A as she was heading out. A is the first person I ever jogged/ran with. She's done a few marathons and she's really not into other sports. I'm the bumbler who talked her into doing the duathlon this year and she's hooked. She wants to attempt a sprint tri this year and we're talking about training for the swim. I love being around her, she's always so encouraging. ANYWAY. We ran 4 miles in 39 minutes+change. That's pretty good for me considering I've been staying under 3.5 miles for months. And yes Sarah, it was vomitastic and I really thought I might this time. It took a good 1/2 hour to stop sweating. This is what I love about A:
Me: hmmm I'm really burning
Her: Okay we can slow down
Me: better not, if I want to get better I have to push my comfort level
Her: Yea you do. Let's go it's only a little farther.
Me: hmmm I'm really burning
Her: Okay we can slow down
Me: better not, if I want to get better I have to push my comfort level
Her: Yea you do. Let's go it's only a little farther.
Monday, May 5, 2008
run drive paddle sleep paddle drive
Saturday dawned bright and early, a cold but sunny morning. The car was already loaded down with camping supplies with one kayak on top. After selling our canoe, Joe bought a tandem kayak and we were heading out to pick it up after the small one's softball practice. To make good use of time-I decided to run while the girls practiced. Yes I know it would mean smelly clothes the rest of the day but I couldn't help thinking about the 4lbs of fried onions and BBQ I had eatent the night before. About 3 miles with some nice little roller hills later, the girls were on their last drill and practice was cut short by cold temps and wind. Of course, I was all sweaty despite the temp because well, I'm a sweathog. After picking up a few last minute supplies we were off! We stopped for lunch in Russellville and I ate more junk. Junk I know better than to put in my mouth (did you know Satan owns Taco Bell?) Sigh, I always complain but it never seems to stop me. We were back in the car and headed toward Waldron in no time. We finally got there around 3 p.m., and the boat turned out to be a beaut and everyone, at least the grown ups, were anxious to get to the park so we could put her in the water. It was another 1 1/2 hours in the car to Kirby and Daisy State Park on Lake Greeson. Woo hoo- oh crap. Now we have to unload, set up camp, blah blah blah.
The small one took her kayak out while the big people set up camp. We paddled around for a bit, each spending time in the new one, even had a short race girls against guy. The girls won but I'm not sure it wasn't a set up. Soon the sun was getting low and it was time to come off the water.
After one attempt to play trivial pursuit, which despite our general lack of knowledge was still fun, we got out the monopoly. A fight to the death was on. We managed to scarf down a cold pasta salad with crackers and spinach dip while scheming against each other and grand shows of wealth and real estate prowess. And in between....I was trying to keep a fire going with badly aged firewood. I was distracted. After attempting to fiscally bludgeon her parents, the small one was so exhausted that she fell onto her camp cot and started snoring almost immediately. The bludgeonees were not far behind.
I love camping alone. We had the only occupied site in the area and it was good. No one to play their loud music or stay up talking loudly all night. We slept even later than we normally would at home. The small one paddled around in what was left of the morning mist while the big one took pictures of said mist and I .... well I made breakfast of course. After breakfast we went for a short hike and ended up at the playground squeeling like the piglets we are. Time to pack up most of our gear and get some lunch. Yea, I cooked again. We took the boats out for a paddle down the lake to Self Creek Marina where we encountered a lovely not so guard dog and ICE CREAM! I suppose it is unusual to see people powered vessels pull up to a marina, but should it be? Goodness we were exhausted by the time we made it back to our camp but now it was in the car for the drive home. Thankfully it was only 1 1/2 hours and the small one slept almost the entire way. You would think that a new kayak would be the highlight of the trip but I'm afraid if you ask the small one she would say it was the GINORMOUS carp carcass that she found while exploring the empty campground. I have pictures. I'm not sure I'll post those though.
The small one took her kayak out while the big people set up camp. We paddled around for a bit, each spending time in the new one, even had a short race girls against guy. The girls won but I'm not sure it wasn't a set up. Soon the sun was getting low and it was time to come off the water.
After one attempt to play trivial pursuit, which despite our general lack of knowledge was still fun, we got out the monopoly. A fight to the death was on. We managed to scarf down a cold pasta salad with crackers and spinach dip while scheming against each other and grand shows of wealth and real estate prowess. And in between....I was trying to keep a fire going with badly aged firewood. I was distracted. After attempting to fiscally bludgeon her parents, the small one was so exhausted that she fell onto her camp cot and started snoring almost immediately. The bludgeonees were not far behind.
I love camping alone. We had the only occupied site in the area and it was good. No one to play their loud music or stay up talking loudly all night. We slept even later than we normally would at home. The small one paddled around in what was left of the morning mist while the big one took pictures of said mist and I .... well I made breakfast of course. After breakfast we went for a short hike and ended up at the playground squeeling like the piglets we are. Time to pack up most of our gear and get some lunch. Yea, I cooked again. We took the boats out for a paddle down the lake to Self Creek Marina where we encountered a lovely not so guard dog and ICE CREAM! I suppose it is unusual to see people powered vessels pull up to a marina, but should it be? Goodness we were exhausted by the time we made it back to our camp but now it was in the car for the drive home. Thankfully it was only 1 1/2 hours and the small one slept almost the entire way. You would think that a new kayak would be the highlight of the trip but I'm afraid if you ask the small one she would say it was the GINORMOUS carp carcass that she found while exploring the empty campground. I have pictures. I'm not sure I'll post those though.
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