Operation Iron - Week 2

Another great week of training! I am very pleased with how things are going. I am enjoying this new "process" and I can't wait to see how my body adapts to all this great training! Here is the week by the numbers:

Monday:
1. Lunch workout was 45 mins on the elliptical with 4x10 sprints.
2. After work I did 10 mins of running, 5 mins of walking as warm up for my chest/arms/shoulders workout.
- Shoulder Press 40/50/40/50 lbs on Free Motion machine
- Barbell Curl 30/40/50/50 lbs on Free Motion machine
- Tricep 45/65/65/65 lbs on Free Motion machine
- Lateral Raise 5/8/10/8 with free weights
- Overhead Tricep 15/17/20/22.5 lbs with free weights
- Upright Row 30/40/30/40 lbs with free weights
- Chest Press 45/60/60/60 on the Lifetime Fitness machine.
- Hammer Curl 10/12.5/15/17.5 lbs with free weights.
- Overhead Extension on ball with just body weight

Tuesday:
1. I am finally made it back into the pool! I did the following workout- 300 warm-up 3x150 (where 50 was free, 50 was backstroke and 50 was free with 60 seconds of rest between each set), 100 kick and then 300 warm-down.
2. In the evening I started over on the Sit-up Challenge so I completed Week 1, Day 1.

Wednesday:
1. For my lunch workout this week, I met my coach at the velodrome and I did some running on the loop near the track. I did the run/walk method. I ran 3000 meters and walked 2000 meters. The walking came in between each running lap.
2. After the track workout I went to the gym to do my weight lifting. I did 5 mins on the elliptical to warm-up and then I lifted.
- Squat 30/45/40/50/45 lbs with Free weights.
- Deadlift 45/45 lbs with free weights. I didn't do all the sets here because my legs were really tight and I felt like I was hurting myself more than helping.
- Dip/Chin-up 125/110/110/110 lbs on the Gravitron. I love doing these for some reason!
- Leg Extension 50/60/60/75 lbs on the Free Motion machine.
- Lunges 5/8/10/12 lbs with free weights.
- Lat Pull-down 450/50/60/75 lbs on the machine.
- Leg Curl 50/60/70/80 lbs on the Free Motion machine.
- Rhomboid/Pull-down 30/40/50/60 lbs on the machine.
- Glute Press I didn't complete because I forgot to do it at home that night. 24 hour fitness didn't have the right equipment when I went to do the exercise there.

Thursday:
1. At lunch today I did a steady state workout on the elliptical for 50 mins. Unfortunately, I could not get my heart rate up to the appropriate zone for steady state. I think it is time to do another field test!
2. I completed Day 2 of week 1 of the sit-up challenge.

Friday:
1. I pushed away my fears and went to see a chiropractor about my injury. She did a full analysis, gave me some suggestions and then did an adjustment. My fears were unfounded and I can't wait to see her again.
2. I did a 15 min run before my lifting and it was pain-free! Woo Hoo! The weight lifting today is 3 sets of 10 reps each and is called the 300 day! It kicked my butt!
- Chest Bench Press 40/40/40 lbs with free weights.
- Shoulder Military Press 30/30/30 with free weights.
- Bicep Barbell Curl 30/30/30 with free weights.
- Decline Sit-ups and damn these were hard for some reason. Oh yea, I had the decline set to high!
- Dip/Chin-up 110/110/110 lbs on Gravitron.
- Upright Row 30/30/30 lbs on machine.
- Tricep Press/Extension 22.5/22.5/22.5 lbs with free weights
- Split Jumps I didn't complete these because I could not remember how to do them.
- Squat Jumps I looked like a moron but I did them all!
- Step-Ups and again I looked stupid but I fought through the embarrassment.

Saturday:
1. I met the group for a long run/walk. We met downtown at the trail head near Colorado College. I did 20 mins of pain-free running and then walked for about 60 mins!
2. I was supposed to do Day 3 of week 1 of the sit-up challenge but I forgot. I think I will do Week 1 over again until I do the entire week as laid out!!

Sunday:
1. Brad and I did not work out like we wanted to but we were productive. We cleaned our garage out! So I will chalk this up as a rest day!

Other Important Areas:
1. I am doing better with the diet changes but I did break down once this week. Friday I ate terribly! However, I accepted it and just moved on in my mind. Big step for me!
2. I am working on my relationship with my coach and I am hopeful that we can work it out. I am not a good communicator in person so I am trying to better.
3. Weight for this week was 131.0

Friday Lyrics

Wow, there are two big Ironman competitions happening this weekend and lots of bloggers racing. So good luck to all who are doing Ironman Canada and Ironman Louisville. I can't wait to read all the race reports.

And because triathletes are always considered the odd man out in the crazy world of ours I have found a song for us! The Friday lyrics today are from Garth Brooks' song "Against the Grain."



Folks call me a maverick
Guess I ain't to diplomatic.
I just never been the kind to go along.
Just avoidin' confrontation
for the sake of conformation
And I'll admit I tend to sing a different song.
But sometimes you just can't be afraid to wear a different hat.
If Columbus had complied
Then this ole world might still be flat.
Nothing ventured nothing gained.
Sometimes you have to go against the grain.

Well I have been accused
Of making my own rules
There must be rebel blood
Just runnin' through these veins
But I ain't no hypocrite
What you see is what you get.
And that's the only way I know to play the game.
Oh Noah, too much ridicule
For building his great ark
But after 40 days and 40 nights
He was lookin' pretty smart.
Sometimes its best to brave the wind and rain
By having strength to go against the grain.

Well theres more than a few
Who share my point of view
But they're worried if they're going to sink or swim
They liked to buck the system
But the deck is stacked against them
And they're a little scared to go out on a limb.
But if you're going to make a difference
If you going to leave your mark
You can't follow like a bunch of sheep,
You gotta listen to your heart
Go busting in like old John Wayne
Sometimes you have to go against the grain

Nothing ventured nothing gained.
Sometimes you have to go against the grain.

-- Garth Brooks "Against the Grain"
-- Songwriters: Bouton, Bruce; Jackson, Carl; Cordle, Larry;

Operation Iron - Week 1

A look at week one of Operation Iron by the day!

Monday:
1. Lunch workout was 45 mins on the elliptical.
2. After work I did 10 mins of running, 5 mins of walking as warm up for my chest/arms/shoulders workout.
- Shoulder Press (4 sets at 25lbs with varying reps/set)
- Barbell Curl (4 sets at 30lbs with varying reps/set)
- Skull Crusher Tricep (4 sets at 20lbs with varying reps/set)
- Lateral Raise (4 sets at 210lbs with varying reps/set)
- Overhead Tricep (4 sets at 15lbs with varying reps/set)
- Upright Row (4 sets at 230lbs with varying reps/set)
- Chest Press (4 sets at 40lbs with varying reps/set)
- Hammer Curl (4 sets at 10lbs with varying reps/set)
- Overhead Extension on ball with just body weight
3. Day One of Push-up and Sit-up Challenge

Tuesday:
1. A mid-afternoon workout of 35 mins riding on the trainer.
2. ART Session

Wednesday:
1. My lunch workout was a Fartlek workout on the elliptical - 15 min warm-up, 4,3,2,1 fartleks and then 15 min warm-down.
2. After work I did 10 mins of running, 5 mins of walking as warm up for my legs/back workout.
- Squat (5 sets w/varying reps and weights per set: 30/35/40/45/50 lbs)
- Deadlift (5 sets w/varying reps and weights per set: 30/40/50/60/60 lbs)
- Pull-down/Pull-up (4 sets w/varying reps and weights per set: I messed up the weight here so I won't document it here.)
- Leg Extension (4 sets w/varying reps and weights per set: 60/80/80/60 lbs)
- Lat Row (4 sets w/varying reps and weights per set: 30/40/50/60 lbs)
- Leg Curl (4 sets w/varying reps and weights per set: 50/60/60/70 lbs)
- Rhomboid/Pull-down (4 sets w/varying reps and weights per set: 30/40/50/60 lbs)
- 1 Leg Squat Smith didn't complete because I couldn't remember how to do it!
- Glute Press didn't complete because I couldn't remember how to do it!
3. My husband and I tried to do Day 2 of the Push-up and Sit-up challenge but arms and body would not cooperate!

Thursday:
1. I rested today because my whole body was sore!!!!
2. Rizzo, my new mountain bike, was delivered!

Friday:
1. At lunch, I completed 30 mins on the elliptical at a very slow pace. I was trying to get some blood flowing into the legs!
2. Day 3 of the weight lifting plan was not completed because I could barely move from the first two days. I feel like I have run at marathon at this point and I am walking like an old lady!
3. Push-up and Sit-up challenge now an after thought!

Saturday:
1. A 90 min hike at Red Canyon with my friend and husband.
2. Took Rizzo to get her completely built and then fitted. I did some spinning as they were fitting me. Legs still sore!

Sunday:
1. I went mountain biking with my husband and our friends at Greenland Trail. We had a great time. My legs were still tired but I was able to finish my "first-ever" mountain bike ride!!!!

Other Important Areas:
1. I was fairly positive throughout the week. Therefore, no panic attacks coupled with visits from my evil twin!
2. I had a great week of nutrition lifestyle changes. I only had lemon pound cake once and I did a fairly good job of adding in the right foods. I will do better this week as I have finally made it to the grocery store!
3. Weight for this week was 132.4.

You Asked For It!!

Hi everyone! I would like to introduce you to Rizzo! We are going out riding tomorrow with friends so I will have pics of her in action!

Friday Lyrics!

First the Updates:
1. I am very sore from my new weightlifting plan but it is a good sore!
2. I have not been doing well with the push up and sit up challenges. The main reason is because the weightlifting has me unable to move without pain! I guess I will just have to try harder.
3. The nutritional changes are coming along great! Only lemon pound cake once this week!
4. My surprise is that I have got a new mountain bike for my anniversary! YEA!! Pictures and a description will come this weekend.
5. Good luck to everyone racing this weekend, especially Chloe, TriAngel, Kim and SwimCycloRun! Also Athena Diaries' husband is running the Leadville 100 so I wanted to wish him best of luck! Oh yea cannot forget Mandy! Wow, there are a lot of races to remember. I am sorry if I missed anyone!

Now onto the song...As I mentioned previously I have found my theme song for "Operation Iron" so here it is



[Chorus:]
I'm not afraid (I'm not afraid)
To take a stand (to take a stand)
Everybody (everybody)
Come take my hand (come take my hand)
We'll walk this road together, through the storm
Whatever weather, cold or warm
Just lettin you know that, you're not alone
Holla if you feel like you've been down the same road (same road)

[Intro (during Chorus):]
Yeah, it's been a ride
I guess I had to, go to that place, to get to this one
Now some of you, might still be in that place
If you're trying to get out, just follow me
I'll get you there

You could try and read my lyrics off of this paper before I lay 'em
But you won't take the sting out these words before I say 'em
Cause ain't no way I'ma let you stop me from causin mayhem
When I say 'em or do somethin I do it, I don't give a damn
what you think, I'm doin this for me, so f@#k the world
Feed it beans, it's gassed up, if it thinks it's stoppin me
I'ma be what I set out to be, without a doubt undoubtedly
And all those who look down on me I'm tearin down your balcony
No if ands or buts, don't try to ask him why or how can he
From "Infinite" down to the last "Relapse" album
he's still shittin, whether he's on salary paid hourly
Until he bows out or he shits his bowels out of him
Whichever comes first, for better or worse
He's married to the game, like a f@#k you for Christmas
His gift is a curse, forget the Earth, he's got the urge
to pull his dick from the dirt, and f@#k the whole universe

[Chorus]

Okay quit playin with the scissors and shit, and cut the crap
I shouldn't have to rhyme these words in the rhythm for you to know it's a rap
You said you was king, you lied through your teeth, for that
F@#k your feelings, instead of gettin crowned you're gettin capped
And to the fans, I'll never let you down again, I'm back
I promise to never go back on that promise, in fact
Let's be honest, that last "Relapse" CD was ehhh
Perhaps I ran them accents into the ground
Relax, I ain't goin back to that now
All I'm tryin to say is get back, click-clack, blaow
Cause I ain't playin around
It's a game called circle and I don't know how, I'm way too up to back down
But I think I'm still tryin to figure this crap out
Thought I had it mapped out but I guess I didn't, this f@#$in black cloud
still follows, me around but it's time to exorcise these demons
These muh'f@#$ers are doin jumpin jacks now!

[Chorus]

And I just can't keep living this way
So starting today, I'm breaking out of this cage
I'm standing up, I'ma face my demons
I'm manning up, I'ma hold my ground
I've had enough, now I'm so fed up
Time to put my life back together right now! (now)

It was my decision to get clean, I did it for me
Admittedly, I probably did it subliminally
for you, so I could come back a brand new me you helped see me through
And don't even realize what you did, believe me you
I been through the ringer, but they could do little to the middle finger
I think I got a tear in my eye, I feel like the king of
my world, haters can make like bees with no stingers
and drop dead, no more beef flingers
No more drama from now on, I promise
to focus solely on handlin my responsibilities as a father
So I solemnly swear to always treat this roof, like my daughters
and raise it, you couldn't lift a single shingle on it!
Cause the way I feel, I'm strong enough to go to the club
or the corner pub, and lift the whole liquor counter up
Cause I'm raising the bar
I'd shoot for the moon but I'm too busy gazin at stars
I feel amazing and I'm not afraid!
--Not Afraid Eminem

Operation Iron

Okay, first thanks to everyone for all the great support. I cannot express in words how much it helped to have all the kinds words. I have copied them all down so that I can have quick access to them when and if I should hit the bottom again. Hopefully, that won't happen but that is the problem with suffering from an anxiety disorder and depression, you never know when it may attack. Anyway, I wrote that letter when I was at my lowest point as a means of therapy. I have found that it really helps me come out of my funk. I posted this letter with apprehension but if this blog is going to be honest then I should share the good with the bad. Though, I did post it several days after writing it so I was well on my way to recovery. But that is not my point. My point is THANKS!!!! You guys completely RAWK!!! And I hope someday I can repay the favor to all of you.

So let's move onto the recovery process. I guess you have to hit the bottom to recognize that the time has arrived to get back in control and do what you can do. So Monday was the start of that day. I have implemented and began Operation Iron in earnest. Here are the details of Operation Iron.

1. My long term goals are as follows:
- Age-group placing in 1/2 Ironman leading to a Clearwater qualification.
- Age-group placing in IM leading to Kona qualification.
- Boston qualification.

These are my dream goals and everything that I do in Operation Iron for the next 5 years (or however long it takes) is to accomplish these.

2. Current goals:
- Improve nutrition. The small improvements I am making here include removing lemon pound cake from my breakfast options. I know that sounds like a stupid goal but for me that is an addiction and one that needs to go away! I am also adding more veggies, fruits and grains to my diet. So far I am on track! 3 days of success!!!!!
- Complete the sit up challenge and push up challenge with my friends and husband to improve my core.
- Follow my weight lifting schedule to the letter for the next 12 weeks so I can successfully conquer my hip/back problems. I will share the plan in another post! And never, ever give up weight lifting because that is what makes me a healthy and happy athlete!
- Slowly add the running back into my training. So that by October I will be able to run 1/2 and walk the remainder of the Denver RnR 1/2 marathon and by November I will be able to run the entire San Antonio RnR 1/2 marathon.
- Mental improvements are harder but I am also working on that as well. I will try to compliment myself at the end of each day by pointing out at 3 least areas of success for that day. Additionally, I am going to add "Thankful Three" to my posts. Yes, I stole the idea from Tortuga Runner but it is a great idea!

So far so good on all fronts! I am feeling much more confident and happy. And check in on Friday because I have found my "Operation Iron" song. Plus, I have some great news to share also.

Now let's start the Thankful Three:
1. I am thankful for the blog world!
2. I am thankful to have a great support network of family and friends.
3. I am thankful that I can have a breakdown and not alienate everyone I know.

Where I Was Last Week...

Dear God,
I know that you are kind of busy right now but hey I have a few requests. First, I don't think I have enough stress and character building going on in my life right now so I thought I would give you a few ideas on how to make it better for me. After all I am a drama queen and the drama level is not to my satisfaction.

1. Do you think you can have my pet project at work approved and then given to someone else to implement? Because I think that would be great for the ole ego right now. I mean come on who better to implement my ideas then someone else. I mean I don't have any responsibilities really and San Diego already thinks I am not of value so let's make sure everyone is aware of my incompetence. And while you are at it why don't you hire another new chick and make her real young and eager. Oh yea, can you make sure that we continue to blur the lines of what I am supposed to be accomplishing also? Why don't you let the new girl and her boss do all the things I thought I was hired to do and then just leave me to my on accord. Because nothing works better for me than to have time alone to brood. That is always great for making me feel in control! I mean I have always placed my self-worth in how I was doing at work. If drama is going to ensue I need to feel inadequate and stupid.

2. Next let's make sure that I feel like a complete and utter failure as a parent. Maybe you could have my son decide he doesn't want to go to college. That would be great!! I mean I have only tried to model and teach one important thing to him his entire life and that is the need for continued education and learning. So why don't we have him turn his nose at everything I hold dear. You know make him lazy, a drinker, a smoker, disrespectful and maybe while you are at it can you make him without goals? Perfect!

3. Finally, can you make sure that all this drives my evil twin to show up. I mean I love that gal! She is always so negative and full of self-loathing. Nothing brings me closer to eating my weight in food and then washing that all down with all the alcohol in the house. Of course, if that does not work I can always go to bed crying and hoping that I can just quit everything. And can you give me really good friends and a husband so I can alienate them. And of course let me feel guilty for putting them through all this yet again. I mean they are totally self-confident and mentally stable. Let's just point out again how I am not any of those things. Oh yea, don't forget to allow me to prove my coach right again because that always makes me happy. Let's show her that I am completely incapable of compartmentalizing my life and then let's just forgot about being active. There you have it, I proved her right and therefore, will never accomplish my ridiculous goals anyway.

So God, I think I have covered everything. I hope you can help me with these items. I mean nothing works better than drama and suffering to make you feel alive, right?

Tri and Give A Dam!

I mentioned James in my blog on Friday. He was racing Ironman Boulder 70.3. Well, he just posted this great video that a news station did on his quest to break the 1/2 Ironman record for most 1/2 ironmans done in a year. I think you should check this out! INCREDIBLE!!!!!

Adopt a Pro!!!

Hi guys! A fellow blogger, Sonya Wieck, has come up with a great idea and I really want to support her. She has started a concept called "Adopt a Pro" and the Pro she has chosen is Angela Naeth. Angela had the fastest bike splits this year at Wildflower, California 70.3, Buffalo Springs 70.3 and Boulder Peak. Not to mention that she has qualified for Clearwater. Yet she does not have a bike sponsor. So let's assist Sonya and Angela on their quest to "adopt a pro." Please if you can, click on the image below. This is a link to the Angela's latest needs and I would really love it if you guys could assist in anyway. Let's provide assistance to these upcoming/developing pros in the sport we all love. They are the future and by helping them we are helping a generation to come!

Thanks everyone!

RAGBRAI

You guys are probably tired of my RAGBRAI rantings but here is one more. I wrote this up for my work's facebook page. I hope you enjoy it.

In other news, I had a great walk on Saturday. I did about 5.6 miles and there was a race going on at the same time. I got to see all the competitors and it was a blast cheering them on. On Sunday I went for a long ride with my friends but that didn't turn out as well. I had to call for a ride home because my asthma flared up. I had no problems with this in Iowa but it came roaring back in Colorado! Damn altitude!!! Anyway, here is my write-up!

RAGBRAI, Another Great Adventure In The Books!


Good Morning from Monument! My name is Christi and I am the eServices Product Manager for AAM but that is only my day job. When I am not touting the great benefits our new and upcoming website I am out tackling many different endurance events. The latest of which was RAGBRAI or The Register’s Annual Great Bicycle Ride Across Iowa®. Yes, you read that right. RAGBRAI is a bicycle ride across the glorious cornfield laden state of Iowa and if you think the state is flat then you are sorely mistaken! Iowa is full of glorious rolling hills and heat. In fact the saying for the week was the three “H’s,” hills, humidity and heat!

This year’s route was “…one the shortest and flattest routes ever...” The total mileage was 442 miles and as is the tradition began at the Missouri River and ended at the Mississippi River. The route changes every year but always begins and ends at the Rivers so each rider can dip their tires in the Rivers to start and end their journeys. This year we started at Sioux City, IA and ended in Dubuque, IA.

Now let me just clarify this is a ride and not a race. RAGBRAI is not like the Tour de France where groups of riders are pounding the pedals day in and day out trying to the best the other guy. Nope, RAGBRAI is more like Sturgis for bicyclists, a party through Iowa. Riders come from all walks of life and ride all types of bikes. I personally saw a unicycle, a shark-like contraption, recumbent bikes, tandem bikes and even hand-pedaled bikes. The participants were young, old, thin and fat. There was even a paralympian in the mix. A few riders were in costumes and dyed their hair pink. Many were riding for causes but many were there for fun. A multitude of riders had done this ride for many years in a row but then many were RAGBRAI virgins like Team Shiner.

The communities of Iowa wholeheartedly support this event and that was evident from the very beginning. Each town we passed through and almost every farm and community club along the way had stands to make sure that we were well fed and hydrated. We were not the least bit concerned with going hungry or bored for that matter. There were pork chops or as they call them in Iowa, Iowa chops on sticks, smoothies, beer, Bloody Marys, fruit, pancakes and well just about any thing you could ever want! The towns also made sure to provide tons of entertainment! Several towns invited local bands to play and one town even set up a crane near a pond so riders could jump in and cool off! We even spotted Elvis with a mini-me!

The riding was awesome though admittedly at times the scenery was a little boring. I mean if you have seen one cornfield you have seen them all. But it was certainly challenging. On average we rode about 63 miles/per day. The longest day was 82 miles and the shortest day was 47miles. And if you are wondering, yes, your bum does hurt with that much time on the saddle. You just have to suck it up and keep going. There was one tremendous hill and just to make it worth our time they put it at the end. The hill was named Potter Hill, after the farmers who owned the farm at the top. It was a mile long and had an average incline of about 9%. Now being from Colorado that is no big deal but after having ridden about 400 miles it hurt even the strongest of us. Many riders walked the hill but they were certain to yell encouragement to those of us that rode it.

So if you are bicyclist or a soon-to-be bicyclist I would recommend that you put RAGBRAI on your bucket list! There is nothing like riding through Iowa with 10,000 of your closest friends. And friends they are because nothing brings people together like sweating and partying through a common challenge!

Friday Lyrics!

This is probably a really cliche song but I find it is appropriate for all the people I know that are racing this weekend. There are so many of them and I want each and every one of them to have a fabulous weekend of good weather and great races. So all of ya'all racing go out there and be your own "Champion!" Race your race, do your best and remember that you will continue to inspire all of us no matter the outcome!!

Here is the list of people I know for certain are racing. I am sorry if I missed anyone!
1. Trisaratops is doing her first triathlon post-her second little one.
2. Kathleen, Aimee, Jim, Uli, KK, Kristina, Michelle and Martha are doing Rohoto Ironman 70.3 Boulder. FYI, Jim is a crazy triathlete. He is racing 21 1/2 Ironman races in less than 30 weeks to raise money to build dams in Kenya! A very worthy cause so if you can, please consider donating or at least visiting his website!
3. Nicole is doing Copper Triangle and again please consider donating to the Davis Phinney Foundation and helping Nicole meet her challenge!

And without further ado, here is their song!

I've paid my dues -
Time after time -
I've done my sentence
But committed no crime -
And bad mistakes
I've made a few
I've had my share of sand kicked in my face -
But I've come through

We are the champions - my friends
And we'll keep on fighting - till the end -
We are the champions -
We are the champions
No time for losers
'Cause we are the champions - of the world -

I've taken my bows
And my curtain calls -
You brought me fame and fortuen and everything that goes with it
-
I thank you all -

But it's been no bed of roses
No pleasure cruise -
I consider it a challenge before the whole human race -
And I ain't gonna lose -

We are the champions - my friends
And we'll keep on fighting - till the end -
We are the champions -
We are the champions
No time for losers
'Cause we are the champions - of the world -

--We are the Champions performed by Queen



Finally, am I the only one who has noticed that when you are waiting on an answer for something it is hard to think of anything else? Driving me crazy!!!!

Ragbrai Day Four - Six!

More crazy pics of the adventure that was RAGBRAI! I would suggest this event to anyone that loves to ride. We had an absolute blast! And no, I was not running around topless and bottomless!!! :)


A Day of Rain!


Oh Yea! We Are Going to Finish!!!


442 Miles Completed!!!


I Made to the Mighty Mississippi!!!