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.