I am behind in posting because I am still recovering from my wild and crazy holidays!
Monday: 1. At lunch I did 45 mins on the treadmill, 40 mins of running followed by a 5 min warm down. 2. After work, I had a massage so I did not lift!
Tuesday: 1. At lunch, I did 45 mins on the elliptical. 2. After work, I did 45 mins on the rowing machine and then did the lifting I was supposed to do yesterday.
Wednesday: 1. A great 45 min run before I lifted! 2. I rocked out an awesome legs/back session of lifting and I felt it for several days afterwards!
Thursday: I did 30 mins of elliptical followed by 30 mins on the spinning bike. This was followed up with football and Thanksgiving dinner. I did well with my diet today but it would soon fall apart!
Friday: My brother and I ran through our old neighborhood together. We did 3 miles in 29:54 and we definitely have the same pace. It was great!
Saturday: I took the day off because my ITB was bothering me. However, I did bowl so I did do something physical!
Sunday: Rest day as we drove home from Kansas!
Other Items: 1. By Friday, my family had worn me down and I was no longer following my diet plan! 2. I had a great time with my brothers on this trip! We had some fun times doing some exciting things! FYI, I love shooting 45s! I had forgotten how exciting shooting can be!
Today's hero was suggested by one of my best buddies at work and I have to agree with her on this one! Go check out this article and see why age is really just a number!!
Monday: 1. At lunch I did 45 mins on the treadmill, 40 mins of running followed by a 5 min warm down. 2. After work, I did 30 mins of rowing and then did my shoulder/chest/arms lifting.
Tuesday: 1. I met the training goals gals for a run/walk at Cheyenne State Park. I had a great time with them and we had awesome weather!
Wednesday: 1. A great 40 min run at lunch with a 5 min walking cool down. 2. 30 mins on the rower followed by an awesome session of legs/back lifting!
Thursday: 1. I did 45 mins of elliptical at lunch. 2. After work I did 45 mins on the trainer. I did Spinerval: Ride Strong. I don't like this Spinerval as much as some of the others but it worked for today.
Friday: I ran for 40 mins and then did a warm-down walk for 5 mins at lunch. After work I did 30 mins on the rower and then my Day 3 lifting.
Saturday: I met the Training goals group for a run. I did 65 mins of run/walk at Cheyenne Mountain State park and had a great time! I could have run more than I did but I decided to hang with the ladies and enjoy the conversation. I am not training for anything right now so why not enjoy the moments that arise!
Sunday: Officially a rest day and I enjoyed it by watching the Steelers kill the Raiders! Woo Freakin' Hoo!
Other Items: 1. I am so excited to say that I have officially lost 5 lbs with the new diet despite several times of being "off-plan." I was really not seeing any changes personally but Coach J pointed out a couple of changes that she saw and it made me feel awesome and empowered! So I guess eating all that food is making a difference! 2. I am feeling really strong with my lifting! I was able to do 115lbs with the leg extensions this week and I am consistently able to do 70 lbs with my bench press. Yea!!! I love this! 3. My brother finished his 1/2 marathon on Sunday and did great! Again, I am so proud of him and can't wait to see him and my other brother this week!
We love our strongman pose!
4. Ironman Arizona was awesome! Chrissie Wellington and Sonja Wieck killed it along with Linsey Corbin and Uli Bromme! Great job ladies!!!!!
Okay, I have been remiss in my blogging this week. I have been very busy at work and I just can't seem to compartmentalize everything as well as I should. However, I am here now and I am ready to catch up!
Today I am dedicating the Friday lyrics to my brother and my hero, Chad. So yes, he is also my Tuesday Hero. My brother and I did not get along well when we were growing up. You know the usual sibling junk but as the years have gone by our relationship has grown. My brother is a great guy with a tremendous heart and I am so proud of him. Over the summer he came to visit us and while he was here he took the challenge that Nicki and I threw at him. He climbed the infamous Incline. Yes, the flatlander was only here one day before he tackled that crazy climb and he made it the entire way! Yes, he is crazy stubborn like me.
Well, this weekend he will be tackling his first 1/2 marathon. He is doing the Route 66 marathon in Tulsa. I wish that I could be there to watch him but he knows that I will be there in spirit! So, bubba (Yes, I call him, my son and my other brother bubba. So what!) have a great race and go kick some arse!!! And to help you on your way I am dedicating this weeks Friday lyrics to you. FYI, this was the only rock song I could find that said the right thing!!!! To my blogger friends, I apologize if I have used this song before. I can't remember if I have and honestly I am too lazy to go and check!
Don't Stop Me Now -Queen
Tonight I'm gonna have myself a real good time I feel alive And the world, I'll turn it inside out yeah I'm floating around in ecstasy So don't stop me now Don't stop me 'cause I'm having a good time Having a good time
I'm a shooting star leaping through the sky Like a tiger defying the laws of gravity I'm a racing car passing by like Lady Godiva I'm gonna go go go there's no stopping me I'm burning through the sky yea Two hundred degrees that's why they call me Mr. Fahrenheit I'm travelling at the speed of light I wanna make a supersonic man out of you
Don't stop me now I'm having such a good time I'm having a ball Don't stop me now If you wanna have a good time Just give me a call Don't stop me now 'cause I'm having a good time Don't stop me now Yes I'm having a good time I don't wanna stop at all
I'm a rocket ship on my way to Mars On a collision course I am a satellite I'm out of control I'm a sex machine ready to reload Like an atom bomb about to oh oh oh oh oh explode! I'm burning through the sky yeah Two hundred degrees that's why they call me Mr. Fahrenheit I'm travelling at the speed of light I wanna make a supersonic woman of you
Don't stop me don't stop me, don't stop me hey hey hey! Don't stop me don't stop me ooh ooh ooh I like it Don't stop me don't stop me Have a good time good time Don't stop me don't stop me ohhhhhhh!
(guitar solo)
ohhhhhhh Burning through the sky yeah Two hundred degrees that's why they call me Mr. Fahrenheit I'm travelling at the speed of light I wanna make a supersonic man out of you
Don't stop me now I'm having such a good time I'm having a ball Don't stop me now If you wanna have a good time Just give me a call Don't stop me now 'cause I'm having a good time Don't stop me now Yes I'm having a good time I don't wanna stop at all
Da da da da daaaa da da da Ha da da ha ha ha ha Ha da da da da
Monday: 1. At lunch I did 40 mins on the treadmill, 35 mins of running followed by a 5 min warm down. 2. After work, I did 30 mins of rowing and then did my shoulder/chest/arms lifting.
Tuesday: 1. At lunch, I did 40 mins on the elliptical. 2. After work, I set up the trainer in front of the tv and watched Castle as I rode. I did 30 mins so it was not very exciting. I should have done a Spinerval but I just didn't have much motivation!
Wednesday: 1. At lunch I tried to run at lunch but my stomach said "No Way!" I was way too full from the new diet so I hopped on the elliptical. I did 40 mins on the elliptical. 2. After work, I did 15 mins of rowing and then did my legs and back. I was in a horrible mood and not even the workout could pull me out of it. Coach J says that is normal during the first couple of weeks of the diet changes. Nice, she couldn't have told me that earlier! :)
Thursday: 1. I did 45 mins of elliptical at lunch. 2. I did 45 mins of rowing after work to warm up for lifting. We did the Day 3 workout early because we would not be able to work out Friday afternoon because we were leaving for Breckenridge for the weekend.
Friday: I had an awesome run at lunch today! I ran for 35 mins pain free! I am lovin' the pain free running. I am even starting to consider Ironman Kansas in June. But I am going to be smart and not make any decisions for a couple more months. If and when I go back to Kansas I want to be ready to make that race my "b9(&*&H!"
Saturday: Nic, Den, and I got a one-day pass to the Breckenridge Rec Center and did our workouts. The weather in Breck was cold and snowy and none of us were into working out in that kind of weather. I haven't developed my thick skin yet! Anyway, I did 90 mins on the elliptical because again the stomach was protesting the thought of running!
Sunday: Again today turned into another rest day which was okay. I don't want to burn myself out so I think Sunday's are a great day to rest at least for now.
Other Important Areas: 1. Weight as of today on my scale is 131.2. 2. I am 13 weeks into Operation Iron and I am seeing a few changes. - I am stronger because of the weight lifting. - I am running pain free. This one is huge! The joy of running is coming back! - I have not see any changes in my appearance but that is okay. That will come in time. 3. Finally, Congrats to Libby and Uli for their great races at Clearwater! You guys are my heroes!
Today's lyrics are dedicated to my fellow veterans, they will always be my heroes. And I am talking about all veterans, past present and future, not just the ones I served with though they do have a special place in my heart. And here is why... I spent my Army training days in San Antonio. I was a medical lab tech so my job training was in SA. There was a bar just outside post called the Cove. It was a horrible little hole in the wall but we loved it. They had a great jukebox and for the young'ins out there that is a music machine that you placed quarters into and it would play some great tunes. Well, on this juke box was today's song and let me tell ya it always got a rise out our group. Well, this song and American Pie by Don McClean. The song would come on and the whole bar would jump up and sing this song at the top of our drunk little lungs. It was the greatest thing to be a part of and the song still gets to me. So today this goes out to all my Army buddies from the Cove and especially to Laine. Laine, if you are reading this, "Thanks for all the great times! I am so glad we got to serve so much of our time together. I know we did not face combat but if we had I would have had your back no doubt about it." So the next time you hear this song, Thank a vet because you can bet that somewhere, some place they are singing this song at the top of their lungs!!!!
God Bless The USA by Lee Greenwood
If tomorrow all the things were gone, I'd worked for all my life. And I had to start again, with just my children and my wife.
I'd thank my lucky stars, to be livin here today. ‘Cause the flag still stands for freedom, and they can't take that away.
And I'm proud to be an American, where at least I know I'm free. And I wont forget the men who died, who gave that right to me.
And I gladly stand up, next to you and defend her still today. ‘Cause there ain't no doubt I love this land, God bless the USA.
From the lakes of Minnesota, to the hills of Tennessee. Across the plains of Texas, From sea to shining sea.
From Detroit down to Houston, and New York to L.A. Well there's pride in every American heart, and its time we stand and say.
That I'm proud to be an American, where at least I know I'm free. And I wont forget the men who died, who gave that right to me.
And I gladly stand up, next to you and defend her still today. ‘Cause there ain't no doubt I love this land, God bless the USA.
And I'm proud to be and American, where at least I know I'm free. And I wont forget the men who died, who gave that right to me.
And I gladly stand up, next to you and defend her still today. ‘Cause there ain't no doubt I love this land, God bless the USA
Okay, I have been faithful to my diet for 3 days now and hear is what I think. DAMN I am full! Please no more food!!!! I feel like I am eating all the time. Oh wait I am eating all the time. And I am absolutely sick of eggs! I see Coach J tonight so I hope she can provide me with some mental techniques for eating all this food or at least explain to me again why I am doing this. Because right now I am not feeling it.
If you don't remember here is what a typical day consists of:
Meal #1 6 egg whites + 1 whole egg 630 1 cup spinach, mushrooms, veggies 1 cup muesli mix 1 slice women's bread Meal #2 4 Protein pancakes 930 1 tbsp PB Meal #3 Protein smoothie with 2 scoops protein 1230 Meal #4 9 oz. protein source 1500 1 cup starchy carbs 1/2 cup blueberries or strawberries 1 1/2 cup fibrous green veggies Meal #5 Egg Salad 1730 1 slice women's bread Meal #6 7 oz protein source 2000 1 1/2 cup fibrous green veggies 1/2 cup starchy carbs Meal #7 Protein smoothie with 2 scoops protein
I haven't made it to six meals yet so seven meals is totally out of the question at this point. I started eating meal one today at 619am and it is now 732 and I am not even close to being done.
Today's award goes to a professional athlete who showed us that age does not matter in this game of life. In a sport dominated my youngins' she has proven that "old ladies" can still compete. Yes, I am talking about Dara Torres. I just picked up her book, "Age Is Just a Number: Achieve Your Dreams at Any Stage in Your Life," a couple of weeks ago and it has been providing me with all the motivation I need to keep moving forward during Operation Iron! If you have not read it then I would suggest you go get a copy and see what she has to say.
So here's to you Dara! Thanks for all you have done for the middle-aged athlete!
And on a more personal note, Happy Birthday to my baby! He turns 19 today and I could not be more proud of him! I love ya Bubba!
Monday: 1. At lunch I did 35 mins on the treadmill, 30 mins of running followed by a 5 min warm down. 2. After work, I did 30 mins of rowing and then did my shoulder/chest/arms lifting.
Tuesday: 1. At lunch, I did 30 mins on the elliptical. 2. After work, I did "Lean and Mean" spinervals. Wow, that was fun. I had forgotten how much of a workout that is!
Wednesday: 1. At lunch I did 35 mins on the treadmill, 30 mins of running followed by a 5 min warm down. 2. After work, I did 30 mins of rowing and then did my legs and back.
Thursday: I did 40 mins on the elliptical during lunch.
Friday: Today ended up being a rest day.
Saturday: I ran for an hour pain-free on the treadmill! I was so happy about that! I then did my Day 3 lifting that I skipped on Friday. The rest of the day was cleaning of the house. That was not fun!
Sunday: Today turned into a rest day because I spent most of the day getting ready for this week. I spent a lot of time grocery shopping and then cooking so that I would have all my meals squared away. Now all I have to do is grab them out the refrigerator and go! So today is Day 1 of Week 1 in my 12 weeks of disciplined eating by Coach J's plan. Wish me luck because this one will not be easy!!!!
Other Important Areas: 1. Weight as of today on my scale is 129.8. Again this one is not official because it was not on Coach J's scale. However, I do see her this week! 2. The football season both in college and the NFL is way crazy this year! You just don't know what to expect from teams anymore!
Today's song goes out to all that are racing this weekend! I hope you each of you has a race to remember!
Here is the list as I can remember. I am sorry if I missed anyone! IM Florida 1. Buzz and Dan my training buddies 2. Kristina 3. Chloe 4. Iron Bob 5. Heidi
And the base keep runnin' runnin', and runnin' runnin', and runnin' runnin', and runnin' runnin', and runnin' runnin', and runnin' runnin', and runnin' runnin', and runnin' runnin', and...
In this context, there's no disrespect, so, when I bust my rhyme, you break your necks. We got five minutes for us to disconnect, from all intellect collect the rhythm effect. Obstacles are inefficient, follow your intuition, free your inner soul and break away from tradition. Coz when we beat out, girl it's pullin without. You wouldn't believe how we wow shit out. Burn it till it's burned out. Turn it till it's turned out. Act up from north, west, east, south.
[Chorus:] Everybody, everybody, let's get into it. Get stupid. Get it started, get it started, get it started. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started in here. Yeah.
Lose control, of body and soul. Don't move too fast, people, just take it slow. Don't get ahead, just jump into it. Ya'll here a body, two pieces to it. Get stutted, get stupid. You'll want me body people will walk you through it. Step by step, like you're into new kid. Inch by inch with the new solution. Trench men hits, with no delusion. The feeling's irresistible and that's how we movin'.
[Chorus:] Everybody, everybody, let's get into it. Get stupid. Get it started, get it started, get it started. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started in here. Yeah.
Runnin' runnin', and runnin' runnin', and runnin' runnin', and runnin runnin' and...
C'mon y'all, lets get woohoo! Lets get woohoo! (in here) Lets get woohoo! Lets get woohoo! (in here) Lets get woohoo! Lets get woohoo! (in here) Ow, ow, ow! Ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya...
Let's get ill, that's the deal. At the gate, we'll bring the bud top drill. (Just) Lose your mind this is the time, Ya'll test this drill, Just and bang your spine. (Just) Bob your head like epilepsy, up inside your club or in your Bentley. Get messy, loud and sick. Ya'll mount past slow mo in another head trip. (So) Come then now do not correct it, let's get pregnant let's get hectic.
[Chorus:] Everybody, everybody, let's get into it. Get stupid. (Come on) Get it started (come one) , get it started (yeah), get it started. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started in here. Let's get it started (ha), let's get it started (woah, woah, woah) in here. Yeah.
Lets get woohoo! Lets get woohoo! (in here) Lets get woohoo! Lets get woohoo! (in here) Lets get woohoo! Lets get woohoo! (in here) Ow, ow, ow! Ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya, ya...
Runnin' runnin', and runnin' runnin', and runnin' runnin', and runnin' runnin' [fade]
I was tagged to play this game by IronDiva last week but since I was in the cleanse I put it off. I couldn't bear to spend too much time during that period thinking about food!
1. If you could eat anything without any health repercussions or guilt, what would your meal be?
The one thing I love more than anything is pizza! So I would have pizza everyday if I could. It was great when I was in high school and college because I worked at three different pizza places. I was in heaven!
2. If you could meet anyone living or dead who would it be and why?
I would like to meet Amelia Earhart. She was one gutsy gal and I would like to hang out with her and just learn things from her.
The other person I would like to meet is Patsy Cline. She was a great singer and she had the reputation as being a great party girl!. I would love to party with her!
3. What is the one book you could read over and over again?
I have never read a book more than once so that is hard to answer. I guess if I were to say I would go with all the Star Wars books that cover the period after the Clone Wars! Yea, I know I am total geek!
4. If you could have a TV show on the Food Network, what would it be?
I would love to have a show that took you to the healthiest restaurants in cities. I believe that would make traveling much easier.
5. Who has been the greatest influence on your love for food and learning to cook?
My grandma was the first influence in my life. She is an awesome cook! The second person would be my cooking teaching in middle school. Sorry, I don't remember her name. But she taught me not to be afraid in the kitchen and that has really helped me be a better cook.
Okay, I will admit it. I cheated today. I went to Starbucks and got my Grande Decaf Soy 2-pump no whip Mocha and a slice of lemon pound cake. I also intend to have a Thin Delite Chicken Garlic pizza with bacon and zucchini for dinner. Why you ask would I do this after going through the cleanse and promising to follow a strict diet guideline for 12 weeks? Well, that is a great question and here are my reasons! 1. I am tired. When I get tired I am not as mentally strong as I normally am and I am more prone to give in to my cravings. 2. I got my diet plan and I am intimidated by what I have to do. Not necessarily by what I have to eat, though, that is a part of it. But mostly I am intimidated by the preparation and logistics of the diet. Plus, I have no idea how I am going to keep my son from eating my meals if I prepare them all in advance. Just in case you are wondering here is what I am to follow for the next 12 weeks. Plan A is done on the weightlifting days and Plan B is done all other days. - Plan A (2165 calories) Meal #1 5 egg whites + 1 whole egg 1 1/2 cup steamed fibrous veggies (spinach or broccoli) 1/2 grapefruit 10 almonds or 1 tbsp Natural PB 1 slice women's bread Meal #2 7 oz. of protein (meat) 1 1/2 cup of fibrous green veggies Meal #3 Protein smoothie with 2 scoops protein 1 apple or 1 cup of berries Meal #4 7 oz. of protein (meat/fish) 1 1/2 cup fibrous green veggies Optional 10 almonds Meal #5 9 oz. protein 1 1/2 cup of fibrous green veggies 1 cup starchy carbs Meal #6 4 Protein pancakes 1 tbsp PB - Plan B (2840 calories) Meal #1 6 egg whites + 1 whole egg 1 cup spinach, mushrooms, veggies 1 cup muesli mix 1 slice women's bread Meal #2 4 Protein pancakes 1 tbsp PB Meal #3 Protein smoothie with 2 scoops protein Meal #4 9 oz. protein source 1 cup starchy carbs 1/2 cup blueberries or strawberries 1 1/2 cup fibrous green veggies Meal #5 Egg Salad 1 slice women's bread Meal #6 7 oz protein source 1 1/2 cup fibrous green veggies 1/2 cup starchy carbs Meal #7 Protein smoothie with 2 scoops protein - Okay that is a lot of food. This also brings up some other concerns for me. How will my cardio sessions work with this much food? I have a sensitive stomach and often have intestinal issues if I eat too much before working out. Will I have these issues with this plan?
So there you have it. Instead of educating myself and facing the plan head-on, I back slided and ate what I knew. But the good thing here is, that I know that I will only do this today. There will be no continued cheating as I am going to face my fears and remember why I am doing this crazy idea. I am doing this because I want to know that I can be healthy. Plus, I want to know how well I can do athletically when I am healthy.
Onto other news, many of you have been asking about the cleanse and what it did for me. Honestly, I don't know if I can give you a good answer to that question. One, I am not really in tune with my body as it seems many people are and for that reason I don't know if the cleanse had a positive affect. Mentally, it did have a positive effect because I was able to conquer something that most people would not even consider. Physically, I don't think doing it when I was sick with a sinus infection was a smart idea even though Coach J thought it might help me clear the toxins sooner. I am still fighting the infection but I can breathe so I guess that is a plus. Pardon, this statement but I am not as regular as I used to be before the cleanse and I don't know why that is either. However, before you decide to not do the cleanse remember one thing. Each person's body is different. What may not work for me may work wonders for you. The only thing I can say is you won't know until you try. Here is what I had during my cleanse. 1. 8 oz of hot water with 1 tbsp of sea salt. 2. 32 oz of Cranberry Lemon juice with 3 tbsps of maple syrup and 1/2 tsp of Cayenne pepper. 3. 32 oz. of water 4. 32 oz. of Cran-Lemon juice mix 5. 32 oz. of water 6. 32 oz. of Cran-Lemon juice mix 7. 32 oz. of water. 8. 32 oz. of Cran-Lemon juice mix 9. 32 oz. of water. 10. One glass of smooth movement tea.
That is it, there is nothing else behind this cleanse so that was my schedule for 5 days. After the 5 days then I had 1 tbsp of inner-eco and every 2-4 hours I would have one serving of coconut kefir. On the seventh day I started adding veggie soup and clean foods.
Well, now that I have "cleansed" my conscious, I guess I can get back on the determination bandwagon. I will eat smart the remainder of the week, shop this weekend and then go full-force on the diet next week. That is the best I can do at this point.
Thanks for listening and I hope everyone is having a great week!
Hello guys! I know that many of you are very curious about the cleanse and I promise that I will provide you some of the details that you are looking for in the next blog. However, right now I am going to award today's Tuesday Hero Award!
I have been reading Sally's blog for as long as I have been blogging and I have enjoyed every minute of the it. Sally's blogs are honest and down to earth and that really appeals to me. This year, however, has been a rough year for Ms. Sally. She has suffered injuries, bike wrecks and a melanoma diagnosis. All of these things would crush many people but not Sally. She continues to remain positive and keeps trying to make a difference in the triathlon world, which brings me to why she is my hero. Sally created a triathlon for kids. The event, in its fourth year, has improved each year. That is a great testament to triathletes in general but to Sally in particular. We don't just participate in the sport we love but we recruit others to join in the fun. So Sally from me and all my blogger buddies, "Thanks for bringing a new generation to our great sport!"
Monday: 1. I started my 5-day cleanse today. 2. I ran after work today and before I did my shoulder/arms/chest workout.
Tuesday: After work I rode on the trainer for about 60 mins.
Wednesday: I warmed up on the rowing machine (15 mins) and then did my legs/back workout. I did not have the energy to do a good cardio workout.
Thursday: A very slow workout on the elliptical at lunch today.
Friday: 1. A much better elliptical workout at lunch today. 2. 15 min warm up on the rowing machine followed by my Day 3 weightlifting workout.
Saturday: I did not run today but I did hike with the training team at Red Rocks. I managed to go for an hour.
Sunday: My friends and I went mountain biking at Pinon Canyon near La Junta. I was only able to ride an hour but I had a good time! Though, I finally managed to wreck my mountain bike. I almost did a complete endo!
Other Important Areas: 1. Weight as of today on my scale is 129.6. However, that does not count because I must do official weigh-ins on Coach J's scale. 2. I am back to eating real food. Right now I am eating clean healthy food! 3. October Final numbers: - Swimming: 0 - Biking: 37.39 miles - Running/Elliptical: 57.61 miles
