Lake Placid IronMan 2010

I AM AN IRONMAN

2010-07-30T17:23:00.000-07:00

I DID IT!!!

Its been a whirlwind since I have blogged. I left last Thursday morning for Lake Placid and finally have arrived home. Oh yea, and I am walking. lol

Where do I start??? so many emotions, so many friends and family members to thank and tell them I made it.....and then those who may not personally know me or I know them, yet knew of my journey and wanted the best for me.

Paul....you don't read this stuff, but I have to include you. That note you left me.....I'll cherish that forever. And thank you. When do my golf lessons start?! lol

So thank you all.

But Bendz and Grease, you have been with me through this whole journey talking many times a day. I won't get into it all, but hell, let's go out for some pizza and beer! You guys earned it!

So the days leading up to LPIM...

Let's just say I am a person who wanted the race now....hangin up there for 3 days and attending athlete meetings, walking around town looking for pasta, not pastries, checkin out other athletes bikes, body's, running forms, etc. can totally mess with your mind. I had to remind myself I was just as prepared as every one else.

So Sunday morning at 5am...and No, I did not sleep well, have had dreams for months, but went to the hotel breakfast with my family (ya, they were nervous too) and gulped down oatmeal.

Then headed down to transition for body marking, checkin out my bike, pumping tires, loading up water bottles,etc.

Yes, family was intact too.

Headed down to the swim..got in the LONG line for the port'o'potties. Got a laugh out of a lady that came up to meet her husband in line and said "holy crap this is a long line"...we started laughing.

Christina and I were walking to the mats to activate the chips to start our journey. We both seem rather calm and I know we believed in one another.

SWIM
It was at this point that I needed to believe in myself or not....was I going to sell myself short or not....pickin the spot to start the swim.

I needed to believe in my mind, body and spirit.

So I got where Max had instructed me to go....a little ways back from the front nearest the buoys.

At LPIM, there is a yellow cable....yes, tiny cable that runs the length and attaching the line of buoys. If you can sight that throughout along with 3000 other friends you may encounter a fast swim time.

So the star bangle banner played and looking at the clock it was 6:59...1 minute to the cannon went off. I felt calm, confident, excited, and took a few last deep breaths. I did not want to be anywhere else but where I was.

BOOM!!!!

Off we went....swimming with 3000 friends is like playing rugby in a washing machine.

Imagine.....

I did try to stop and breath early on, but learned quickly I did not like getting stampeded.

It was jam packed the whole way.

So I made the first loop in 45:45 after exciting the water and running on the beach for loop 2.

I decided to try and grab sight of the yellow cable, and I DID! As i was swimming it , i then decide i wanted to "own it", it was going to be mine...as swimmers invaded my area I remember trying to karate kick them out of the way.

When you thought you had open water, within seconds it was taken away by other swimmers.

Just owning that yellow cable, If I could have smiled under water I would have. I am sure the scuba divers underneath could see my face beaming with pride.

I excited the water with a total swim time of 1:13.....my husband and kids were screaming for me with huge smiles on the faces.

Yahoo, Mommy survived the swim!

TRANSITION

"Grigs! Grigs!!"

There was Bendz in her bright green volunteer shirt screaming to me. I got into the woman's changing tent we hugged and then she sat me down and started ripping open my bike gear bag. Her heart was racing a mile a minute, she was beyond excited for me. I told her to relax, don't hurry, I got a long day ahead of me. I was still on cloud nine from the swim and coming out alive.

We then hugged probably fifty times before she shooed me out to the bike.

BIKE
Because I volunteered last year, I took advantage of riding 1 loop of the course. So I knew what was ahead of me.

Before mentioning the hills and climbs, it was the beauty of the mts, the greenery, the quarries, everything I love about riding my bike was right here at Lake Placid.

Yes, leaving town, crazy fans screaming and yelling. I had to remember the advice Kris and Max had given to me.... that the ride should not feel like a race. You can not go balls to the walls on the bike because the marathon run will not happen if you do.

So the rain started, and bikers were hauling butt trying to get up the hills leaving town. I stayed in the saddle and stayed focus with the advice and thinkin, these guys are, OK ....stupid.

So packs and packs of bikers... I wish I had my camera...with the beautiful array of colorful biker outfits, the mts, the greenery, the rivers, it was snapshot I'll never forget.

So with the rain and my skinny little tires i was cautious on the long decent. I was really hoping not to witness a crash. At the end of this decent were emergency vehicles waiting....enough said.

So the ride.....wow. jam packed... I was having the time of my life out there. Ya, bikers were passing me, but I was passing some too. That's not what it was all about.

Yes, the climbs were tough, but I felt great on them. Having rode Rt 309/rt20/Beach Rock I was definitely prepared. OK and suffering through 300 -500 squats occasionally I was not lacking any confidence.

There was a point by White Face mt that I had a moment to not want to quit but to remind myself that this was going to be a long day....it was not a 70.3 and that the run was not right around the corner.

Near the end of the first loop, it was crazy riding by all the people, cheering and screaming. I rode by my tent of fans as they were screaming for me. I swung into the bikes special needs area ands refilled my Bento box of more Gu's.

My nutrition on the bike was Gu's every 20 minutes and 18 oz of water every hr. Salt tablets every hr if I needed them. I was on track.

Still no sign of Grease and Mary....humm

2nd loop of the bike...I got up to Christina and we both had stitches in our side. Ya we needed too pee. She shooed me away so she could concentrate. We both had huge smiles on our faces as we were both fulfilling a dream.

Made it into town and rode by my "fan tent" covered in grease since I dropped my chain 3 times and Gu guck was sticking to my back of my leg, ripping the skin off.

no sign of Grease and Mary....really worried....her mom, their ride...But my husband and kids were screaming with excitement.

Biking up over the Olympic Oval with all colorful flags, the music, the crowds, was amazing.

I got up to the dismount and hopped off.... I had made it. But OUCH, those biking shoes were killing my feet to walk in... I remember saying to a volunteer, after taking them off that they hurt more than high heels. Hey, no laughin! Ya, I never wear high heels either!

TRANSITION
Coming into town, again, greatest feeling, fans were screaming. I peeked into the woman's changing tent and screamed "Hey Benz!". Her big brown eyes, she looked up at me with a huge smile.."GRIGS!!" Since she was doing her job helping out other athletes, I went over to another chair to get ready for the 26.2 run, and out of the corner of my eyes, Bendz comes barreling over to telling the volunteer, pretty much, get lost, I got this lady! I was laughing and smiling. And surprise surprise, Bendz sister , Kate and her daughter B were there helping out..yes I posed with Bendz for pictures.....finally Bendz kicked me out.

RUN

Wow, legs not too bad. Going out of town, the crowds were unbelievable!!!

Hey Grease, "My friend does 500 squat!!!" lol

My plan was to walk at every aid station to hydrate. My nutrition was to have cola every 3 miles. That would be my 300 calories to keep me running. Yes, this was Max's protocol and I had full confidence it would work.

River Road....I wish I had known the run rt prior. There was a turn around but I did not know where it was and had no idea of the terrain.

As I past each aid station I either had my water or cola depending on what mile it was.

Coming back into town there was a big hill and I really had to go.....ya "go"....so I did. Sure it felt great but those who know me know that I will bronze these sneakers along with the "pee pants" from the MMRF Dance Party! lol

Legs were feeling ok...no cramping anywhere, not even in the stomach. Ran by my "fan tent", high fiving all of them and still no Grease and Mary. I not only needed to see them, but so wanted them to be there.

Loop 2.....ok...yes, it was getting harder. My right Achilles and bottom of my feet began to become very uncomfortable. I again was trying to make it to every aid station...but then it became make it to that pole then you can walk....it was weird though...hardly anyone was walking! At the Rev 3 half ironman back in June, there was a quadruple amount of people walking.

At one of the aid stations I came across my kids volunteering passing out water, Gatorade,etc. One of them ran beside me for a few yards as the other one said to me (and yes, i gave her permission months before the event to encourage me) "Kick some ass MOM!" I am not so surprised she remembered to shout it out. LOVE my kids!

I kept moving....did alot of thinking and takin it all in...yes, i was doing it, and going to finish no doubt.

I hit the port to potty 2 times on this loop....mainly checkin my urine to see how hydrated I was. So far so good.

At mile 18, I remember throwing my hands in the air saying "YES, I get soda here!" You'd think I won the lottery....I considered it my dinner, as it was getting late.

As I came into town, chuggin up the hill for the last time, I was focused to just keep moving. Yes my legs were tired, but it was more my achilles and bottom of my feet. As I came by my "fan tent"no one was there. They knew enough I was going to see them next at the finish line. As I made the turn around at mile 25 (lame I must say..a few ole ladies sitting in chairs) I was determined to run the last mile in.

As I entered the Olympic Oval , I had my head down not looking around, just thinking to keep putting one foot in front of the other. Also thinking my family/friends must see the girl in pink coming...

I look up and there was Grease and Mary......my heart skipped a beat or two. Grease and I had set out on separate, yet similar journeys this year. We both were challenged in so many ways both physically and mentally, yet we stayed focused, never gave up, and where there for one another every step of the way.

I ran by slapping their hands in a high five as I continued on to the finish line.

12:52....SUSAN GRIGELY...YOU ARE AN IRONMAN!

2010-07-21T18:30:00.001-07:00

Breathe...Breathe....

I am so excited to get up to LP....can not take another day wandering around aimlessly.

WOD was my version of Helen at 70%....row 500/run 400m/20lb 21kb swings

I was excited to get in the zone again with my IPOD and do the WOD...sure it didn't take long, but to do what I love to do....felt great.

Ya the shoulder is a nagging thing, but the swim is..well lets say I am more worried about a broken nose and a black eye from any of the 2800+ athletes. Not on purpose of course.

Left the Y and went for an hr massage. Marie knows this body and sure works it where it needs it. We laugh and have such good conversations. She was so complimentary of the muscle tone ....so not use to this stuff.

So over the past few days some quick thoughts shared to me from my friends...

"preparedness brings opportunity" -thanks "supervisor" Grease

"move from the heart" -KS

"tell your body how grateful you are and move with grace"- Marie

"you can do this" -everyone!

"tick tock tick tock"- Bendz (your turn is coming!)

last minute advice from Kris...thank you.

and tonight last Hoorah calls (seeing that I never have my cell phone on) from friends who won't see me till it's over.

Well, here I go....

2010-07-20T12:33:00.000-07:00

This is CRAZY!!!! Ya, a good crazy but sick crazy!!!

So...

Because yesterday was a rest day, I spent my lunch hr at the store picking out my breakfast/snacks/lunch/snacks/dinner/ after dinner snacks and hopefully not a mid-night snack for LP. Yes, consisted of Gu's, Gu Chompers, and gee, more Gu's.

Have been doing a lot of thinking of the special needs bags....Looks like I am going with PB&J and pretzels, and salt sticks/endurolytes. Yummy....

So the WOD was 3 sets of back squats 5x with 70% of normal weight.

I escaped to the Y so as to not run into anyone at my work gym asking me the obvious.."are ya ready?" "nervous??"...

So squats were 105lb/105lb/115lb/115lb/115lb...

Weird not leaving the gym floor in a lake of sweat.

But I know that's coming.

So with a time to kill, ran to the store and got some ice cream and paid a quick visit to Bendz and the kids. I am so grateful to have her there in LP. She is an unbelievable friend and it sucks I have to share her. lol

Grease, thanks for the call this morning. I think this was were I sweated the most today. I have my hive cream by my side 24/7 now. lol

"All's Good"....So Grease, if you are reading this blog, I know you faced your stem cell transplant straight on even though you were full of fear, anxiety, etc. but with one hell of a fighting attitude. I am again, grateful to have you and Mary coming to LPIM to share in an end to my long journey. You consistently, even on your worse days this past winter, always encouraged me to get my workout in. As I have said before, you constantly have me shooting for the moon, but even if fail, I still land among the stars.

ok, I am exhausted.....time to play with my kids.

I think I'll invent as well as introduce "tackle" hop scotch.

2010-07-19T05:31:00.000-07:00

Every time I remembered to blog these past few days, I was already showered , in bed with my book and the best... air conditioning.

Well, less than a week...total mess today. Did not sleep at all last night.

Had a great weekend. Kept myself busy physically, but mentally it was very hard to think of anything but, Am I ready?? Can I finish?? The swim is going to beat me up. Flat tires...etc.

So let's see, going back...

Thursday 7/15

What was the WOD....oh ya, 500yd swim TT.. that's right my arms were tired and I thought this sucks...7:48. Later that day went to Brownstone Park and enjoyed the quarry with its zip lines, inflatable water activities and great company.

Friday 7/16 WOD

was a 10k.

The rte I ended up doing was 6.7, finished up in 50 minutes or so. Wore the fuel belt and kinda liked the sucked in feeling of not jiggling all over the place. Knowing the feeling from past events, the bloatedness from taking in all those Gu's, water, powerbars, etc...I think I am going to pack this in my special needs bag for the run. I can carry water, Gu's and have it when I need it.

Saturday 7/17 WOD

was 45 minute bike TT at 80% effort =10.87 miles.

I had decided to get outside on my bike instead of the basement or gym. On my route, I ended up seeing a dear friend, Maria who had survived breast cancer and we reminisced about some good times and got caught up laughing.

Getting outside on the bike felt great. I do love my bike.

Sunday 7/18 WOD

20/20/20 EASY of each sport

Since the Y pool didn't open till 11am....I biked, then ran then hit the Y. It was early in the morning and a ton of bikers were out. I kept telling myself to go easy but then again my competitive side wanted to pass everyone. Most of the bikers were weekend warriors and were enjoying conversations and the scenery. As for me, I was thinking about 112 miles and all that goes with it.

Ended the day with the family kayaking and a yummy dinner.

Monday 7/19 WOD

watching the weather channel (thanks Christina! lol)

Today is a rest day. Going to run some errands on my lunch break.

Probably will just end up walking in circles in what ever or where ever I go.

2010-07-14T14:07:00.000-07:00

Really, only 10 more days till LPIM?!

So hard to focus...so much going on in my life and with many of my good friends. Unfortunately not all good. Makes me want to go into lock down at home to shelter my precious family.

Again, unfortunately life must go on...

Well, ya, I am an emotional personal...love life to its fullest and want the best for everyone.

OK, so the WOD was 10,20,30 rep rounds of box jumps/squats/20lb KB swings/burpees.

I was running late with work and my my lunch hr was becoming more and more extinct.

Yes, a bit panicked, but saw the plan and figured I could bang it out and get back to work. No way was I going to get to it tonight. It was either now or bag it. I wonder if at 7pm when I got home, would I really have bagged it....probably not. Would have never slept. Who sleeps anyways? No... me nervous?! lol

So grabbed the late shuttle to the gym, and did the WOD in 11:19.

Legs were tired and I can't use the adjective I want to to describe the burpees.

Looking forward to the swim tomorrow.

Bring on the taper....( I think)

Ended my night with Angie & Freddie and some good laughs.

2010-07-13T16:33:00.000-07:00

It rained today.....I love to run in the rain.

Instead, I am going for a walk in a few minutes.

The WOD was 20kTT at 80% = 37:02

and then 5 sets of back squats for 3x

115lb/125lb/135lb/140lbs/145lbs

Hit the showers and back to work.

I was jonsing for a peanut butter & jelly sandwich for lunch today...but settled for yesterdays turkey/spinach I never ate.

So yes, chowed one for dinner.

Off to sing and dance in the rain.

2010-07-12T17:49:00.000-07:00

Oh Monday......

Bendz surprised me at work with a delicious Dunkin Donuts coffee and 2 adorable kids. Oh and some fresh home grown/made blueberry cobbler. yummmmy.

WOD was swim 3x800yds (75%, 85%, 95%) with 3 minutes rest in between and 300 squats for time.

As soon as I got in the pool the YMCA campers came in so I started my first 800yd forgetting to time it.

I have a very hard time with these percent things when it comes to swimming....75%, OK, so you go slow so that you know that your next 800, you have to go a little faster, but not too fast that your last is a train wreck.

I guess today I only had an on and an off switch.

My 85% was 9:38 and my 95% was 9:25....

As for the 300 squats, got those done late tonight, but DONE....6:47.

Thighs were burning.

Off to finally finish reading Born to Run.

2010-07-11T17:58:00.000-07:00

Sunday morning coffee....love it.

Last night at 11pm, i could not sleep... I was starving and could not chill out...so had a bowl of cereal, watched the late night news, then tossed and turned the rest of the night.

The WOD was suppose to be the pool, but psychologically I needed to do the run workout from this past Thursday that I opted out on and took a rest day.

Later today Grease and I were suppose to meet for a late lunch and some good laughter, so I hit the H.S. track for the 2x800 with 30 sit-ups 4x for time.

It was pretty hot out by now, but no excuse.

Warmed up by walking a lap, then just had to get right into it.

The track and I have a hate/love relationship...

I knew on paper the WOD looked not so bad, but doing it was another story.

After yesterdays WOD, my legs were like tree trunks.

Half my mind was telling me to sprint while the other half was telling me to pace myself.

At least my mind wasn't telling me to bag the whole thing and go have lunch and a few beers.

I did it in 18:25...don't feel great about it.

Lunch never happened either....her Mom fell and broke her hip. Poor kid...going through some tough stuff right now...back up to Dana Faber this week. I pray for encouraging news.

So the rest of the day I wanted to escape on my bike and just go....just ride and ride.

But I opted for a walk instead. Yes, this took some huge discipline to keep the bike inside.

2 weeks from today... I better check on my hotel reservations.

2010-07-10T15:35:00.000-07:00

OK, my alarm did not wake me up, but Freddie did calling me at an early hr....I actually had to laugh about it. So then just got up, hopped into the Jeep and headed to Dunkin Donuts for that extra special coffee I only get on the weekends.

Got some chores done...washing walls, windows and curtains. How funny, Paul asks me after washing the curtains if I could try and get them back up within 3 days. I laughed and smiled, he knows me too well.

OK, so my mind is preoccupied. lol

So after lunch I headed to the Y to bang out the WOD.

45 minute TT on the bike. I cranked up the tunes and talk about sweaty...Ewwwwe, even I was a bit grossed out. I finished with 16.6 miles.

The other WOD was 5 push-ups/10 sit ups/15 squats total sets in 20 minutes.

I grabbed the bosu ball to do the push ups...grabbed my place on the mat and took in some strange looks as I slip and slided all over the place. Was the air conditioning even on?!

I cranked out 25 complete reps in exactly 20 minutes. The sit-ups got tough, but the squats continued to stay strong. As for push-ups...these were not bad. I felt strong considering I have not done these in some time.

Yes, my shoulder was a little stiff when I was done so popped some aleve and iced it when I got home. Will see how it feels later and make adjustments if neccessary.

I am wiped out....so tonight I am unplugging the phone. lol

2 weeks from tomorrow.

2010-07-09T06:54:00.000-07:00

Not sure about everyone else, but I am wiped out....wiped out from the heat, putting in the last 2 days of 11+ hrs at work, worrying about a friend who's dad has cancer, and the mental exhaustion of knowing I have an Ironman in 16 days.

Yesterday was a rest day....no, the plan did not say that , but I woke up with my eyes half shut and still by 1pm they were half shut. Because I made a small comment about "possibly" kayaking to the kids, they immediately ran and got the boats ready. No turning back now... yes it was beautiful on the river, but I sabotaged myself with bad food choices.

So today I woke up, ughh 5:30am..damn alarm....and before even getting out of bed, decided to take charge of this mind of mine that is all over the place...."Can I do this ironman?" "what to do to not be so tired"..."what to eat for breakfast"..."when to do today's WOD?"..."laundry"...."cleaning"....."kids".......Calgone take me away!!! lol

Well, I had my coffee, and immediately hit the basement for my WOD. I did the 5k bikes 4times that was suppose to have been done yesterday.

10:31/10:22/10:18/10:24

so far so good....yes, I was tired (again) but was not going to let that defeat me ....

doing the WOD early was a great way to start my day.

tommorow its suppose to rain....yipppee! and guess what...no alarm clock.

2010-07-06T07:14:00.000-07:00

Saturday 7/3...

Road trip to VT for the holiday weekend with Bendz and the gang. I was a little stressed thinking about how and when to get in the WOD...but it all worked out.

Today was suppose to be a 60K (37.28 miles) bike TT but moved this to Monday 7/5. So instead both Bendz and I did Sunday's 7/4 WOD which was kick 200yd, 20 squats for time.

Yes, being a holiday weekend, the lake was pretty crowded. Just setting the stage for squats on the beach in bathing suits. lol

We grabbed the kick boards and estimated if we swam buoy to buoy down and back 4 times it was approx 200 yds or a smidgen more.

So off we went...fighting waves, wind, kayakers, paddle boats, sun glare and stares... we did it.

My hip flexors were becoming sore so Bendz told me to kick from the hips. So here I am, shaking it all and trying to move in the water. My left foot got cramped on top as it was stretched for over an 1 hr in the same position. I must be doing something wrong. Sure miss my arms.

After the 4 times down & back, we swam to shore and did the 20 squats. Squats were a relief, believe it or not. We did this repetitive sequence 5x which lasted for about 1:16.

Our last set of squats, we bang out 50. I have kept this "G" rated as you can imagine the comments we were receiving from our hubby's as they sat on the beach and watched.

Glad this was over, this kicking stuff... plain ole sucks

Finished the day off at the Long Trail Brew House and the sampler.

Sunday 7/4...

After making breakfast for 9 (yummy too, thanks Bendz!) and then packing up lunches for 9, we set off for the parade and pool for the day.

Made sure my sneakers and gear were packed as well.

I moved my Tuesday 7/6 WOD to today.

After the parade , it was time for the 1st WOD which was 5k run.

Todd and I broke away from the pool and laced up & out we went. We ran on a dirt road out 15 minutes and back 15 minutes...so beautiful with the greenery, mts and blue sky. My legs felt pretty good on the way back. Still takes me some time to warm-up. Good run and conversation Todd, thanks.

After hangin at the pool, (yes, Bendz,I still think you beat Paul in the splash contest!) it was time to do the 2nd WOD.

We grabbed some gravel in the drive way, set out our towels for the sit ups and off we went. Of course we had an audience or I should say more of distractions with Paul, Todd and the 5 kids.

So 10 lunges (10 on each leg)/10 squats/10 sit ups. I think we did 25 sit-ups as the closer. It was approx. 5:29minutes

To make a little fun out of all this, Bendz hoisted Trin sideways on my back as I squatted with her. Then individually we added Linc, K, then M. The kids were having a blast with this as we were too.

Cross fit can be done anywhere and with anything.

Monday 7/5...

After arriving home from VT, I had to chill. Felt car sick and wiped out. Today, I needed to do Saturday's 's 7/3 WOD which was a 60k TT on the bike.

Made myself some lunch, then had to deal with a family/friend emergency, then planted flowers, did laundry, cleaned bathrooms, yes, I was procrastinating in some way. It was pretty hot out, but Mother Nature I am sure will have her way with me at LPIM...

It was 4:30pm and time to ride. I grabbed 2 Gu Shot blocks, 2 bottles of water and some money for water along the ride. I planned my rt to hit shade, water and some hills.

I powered through the ride. My fear in doing this ride was holiday traffic and sadly encountering drunk drivers. This was constantly on my mind, as my pedals, turned and turned.

I made my way out to Riverton, cruising through the American Legion forest, enjoying the beauty of the Farmington river, fisherman, tubers from Satan Kingdom, and lake MCcdonugh.

I thought if I needed more water I could fill up from the river, but then again, didn't want to risk the chance of getting a urinary track infection.

I felt great on the bike, enjoyed the beauty of the late afternoon and even felt strong on the climbs.

The ride ended up being 39.43 miles with an average of 18.2 mph in 2:09hrs.

Came home a sweaty, dirty mess, but loved every minute of it.

Tuesday 7/6...

Today I did July 5th WOD....5 sets of 3 back squats.

115lb/135lbs/145lbs/155lbs/160lbs

I am psyched I covered the WOD over the long holiday weekend and was able to stick with the plan, I just had to maneuver some days/WOD around.

Tomorrow I am back on track.

19 more days...

2010-07-02T15:57:00.001-07:00

OK, I still am going to say it...

What a beautiful day!

Come on, after last summer's weather...cold...rain...cranky people.

Hit the lake today with the Wunderle clan...we always have fun and reminisce about the good times from Rhode Island.

Of course Christina and I chatted about LPIM....other than feeding kids breakfast...snacks..lunch..snacks..dinner..dessert.. snacks, LPIM is constantly on our minds.

Yup, only 23 days...

So today WOD was 5x800 with 3 minute rests.

After the lake, it was time to hit the track. I hate speed work...on foot especially.

Here it is:

3:26/3:25/3:21/3:25/3:24

Hard to pace myself knowing I have to do 2 laps.

And yes Chrsitina, there was a definite wind coming around those corners by the flags...everytime. They must have installed some natural wind tunnel there! lol

Ok, well I guess it wouldn't be natural if it was installed. lol

Ya, I'm losing it...

2010-07-01T18:52:00.000-07:00

WOW....I almost puked my breakfast this morning.

Today, I knew was going to be a tough workout.

First was the bike tabata....20secs on ...10 off (32x)....It came out to be around 5.30 miles I think...

I then thought about going home and coming back to the gym later, but with kids home, it being a beautiful day, and I did not want that 2nd WOD hangin over my head.

So went ahead and set up my obstacle course with the TR...box jumps...and a variation of wall balls.

Glad the gym wasn't too packed. I was able to maneuver my way around.

So started with 400m run....30 box jumps...30 wall balls (4x) = 21:18

The run was tough but I wasn't going to hit the stop button till I made the 400m....then walking across the gym to the box jumps...these got tough as time went on....the wall balls I used a 12lb medicine ball and squatted and lifted ball over my head. These were the easiest of the 3 disciplines. I was determined not to rest on these. My shoulder needs to hang on for 24 more days.

Phew....I made it through and I gave it my all today.

"the only way to discover the limits of the possible is to go beyond them into the impossible"

2010-06-28T19:00:00.000-07:00

What a Weekend!

I sure wish I had my camera..my kids, parents, and cousins all volunteered and worked at the Cohassett Triathlon this past Sunday. All dress in their yellow shirts, waving signs they had made the night before to cheer on my brother and me.

This was a sprint triathlon....not a favorite of mine. I have come to love the longer distances where I can actually catch my breath and have many, many conversations with myself.

So Sunday morning my brother and I rode our bikes down to the race with gear in tow.

I was amazed at the set up. I thought this was a town sponsored event, nothing huge, etc. It was really cool, with the stage set-up music, etc.

Looked really cool.

So ya, the butterflies started coming.

Before the pre-race announcements, my brother came over to me and showed me his daughter's goggles he was going to use. I said, her use mine, I have an extra pair. I also showed him the key ingredient to getting out of a wet suit....PAM...so he laughed and sprayed it on himself.

After squeezing into my wet suit I went down to the ocean to check out the water temps and my spare goggles. OK, it was so sunny, hot , and humid already I thought the ocean waters would be welcoming....NOT!!

It was freezing! And yes, I guess I am a wimp!

So I sucked it up and dove under...crap, the string on the nose part of my goggles broke. I tried many of times to tie and tighten but it was not working.

The first 2 waves had already taken off..pretty cool too, It was a beach run start....always fun running in sand in a wetsuit. lol

So I ran up to the registration area, got some duck tape and taped the nose piece.

good to go...

Wave 7 finally got corralled and then the mad dash to the water.

FREEZING!!! ugghh!

Well water started coming in on the left lens....two times I emptied it out then just kept going.

So the swim wasn't too bad as far as me typical zigzagging...only caught myself doing it once.

then the run up the beach to transition.

Bike...

Choppy beach roads, no fun up hills and down hills. Had one Gu and guzzled some "fresh" water.

Was able to play cat and mouse with a woman in my age group. It was good because it pushed me harder than if i was by myself.

Yes, I did end up beating her into transition, but she did get the last laugh later.

Run...

YUCK! I felt my quads were cylinder blocks...not bricks, but CYLINDERS.

It was a mental game for me... I shuffled through the first water station and then told myself I am not going to walk anywhere, its only 3.2 miles.

It was wicked hot and humid and the sun was shining down. I did end up dousing myself with water. Hard to believe that this seemed worse than the 13.1 run I did a couple of weeks ago. ugghh!

So another hill came up, and people were walking and again I said I did squats I am not walking up this...OK, I trudged up it, good enough for me. (at least at the time)

So around 2.5 miles, my legs decide they want to run...and I was finally able to smile and breathe.

So coming down the hill to the finish line, I high five my crew, and was waving to my brother and sister in law on the rocks...and little did I know that the 'cat' from the bike was ready to pounce on me. And sure enough, in the finish shoot, she past me. I learned a hard lesson...

Overall, it was a good day...finished in 1:12.

I am disappointed in my run. I thought 3.2 miles wouldn't be so painful.

Monday 6/28...

Tired today....the WOD was 21..15...9 rounds of kb swings, sit-ups, and squats.

Finished up with some good stretching.

Tuesday 6/29...

Got up early and before work surprised Bendz with flowers and donuts well for her kids, but she enjoyed them too.

WOD was 7 deadlifts...

135lbs/145/145/150/150/150/150

I stay conservative. Did not want to aggravate my hamstring.

Wednesday 6/30...

WOW, today was gorgeous!

WOD was a 600yd swim kick. Actually kicked better than last time I did this. No bumper boats this time.

The only thing gone wrong was my hives came out really bad around my eyes after swimming...weird. So with 10 minutes to spare on my lunch break I hit the park and soaked in some sun.

2010-06-25T17:36:00.000-07:00

Another beautiful blue sky day!!

Got up really early, not sleeping so good lately, even though I am physically tired.

Gee , could it be the LPIM is ONE MONTH FROM TODAY?!!

It's more than that I know...

So this morning I was procrastinating with everything, except getting my Dunkin Donuts coffee.

After washing the floors, and a couple emails, Bendz finally told me to go workout...so I did.

So the WOD was row 500,/run 400m (5x) for time.

Well, I felt pretty naked at the gym, no.. not that kind of naked , but forgot my watch, my earrings and even my $5 bracelet that gets me through some tough workouts.

Well, the row was more tiring than the running.

I have gotten pretty anal with the run part.

Because the TR takes time to raise to 1 incline and get up to the speed I want, I don't start the 400m, till it's where I want it to be.

Spent the afternoon by the pool with friends, a good book, and well deserved sunshine.

2010-06-24T17:36:00.000-07:00

So last night I went to bed knowing today was going to be a killer workout...on top of a wicked busy day and with kids in tow.

So the WOD..at least the first part was bike 1 mile..rest 2 minutes..2 miles..rest 3 minutes up to 5 miles and then back down.

ok, so 30 miles total on trainer in the basement.

I was smart enough to put a fan down there and extra water.

Left there drenched.

Ran all my errands...had to go to work for a bit, but my daughter came with me and we had lunch there and had some fun....then more errands.

Did so much driving that I even got myself car sick.

Hangin over my head was WOD #2.

Usually I help run soccer practice, but I told the head coach, I have to go to the Y and bang out a 20 minute WOD, then I'd be back.

I ended dragging his wife with as she was wanting to go workout anyways.

So WOD #2....squats 95lbs (5x)...10 sit ups...500 row for 20 minutes.

6 complete sets and 1 full set of squats.

Boy, I sure feel grubby, dirty, but at the same time...elated.

2010-06-23T11:28:00.000-07:00

USA!! USA!!

Unbelievable finish!

Hilarious at work, there were no emails being sent or receive for the last 10 minutes of the game

I have to laugh... I got a call from management with less than 2 minutes left to go and as USA scored I was screaming into the phone and told her I had to go, talk later!

So I left my desk in a sweat of course to go workout.

WOD was row 5k=20:50.

Gosh, my butt bones still scream at me on the rower.

Then the other WOD was swim kick 400yd TT = 13:19

Before I even started I thought if my hip flexors get too tired I will stop ever 100yd and rest.

Never happened...I kept going.

I actually loosened up and probably got faster by 200yd.

Still slow coming to the wall, turning and pushing off.

One good thing is me and the pool ropes never played bumper boats!

2010-06-22T12:41:00.000-07:00

Hit the gym at lunch today...

Mike and I still can't stop talking about the success of the race.

He is very proud of his business and has so much passion for it.

The WOD....

4 mile run at 70% effort....I really don't enjoy running right now. I seem to heat up quickly, the hammy is still a brat, I opt for the TR since its convenient and safer than lunch time traffic.

But the bottom line is a I did it.

I put the TR on Random/level 2 so it throws random hills at me. Was able to get threw it at 30:50minutes... then on to my 15 minute massage.

Can't wait to get outside on my bike.

2010-06-21T18:40:00.000-07:00

THANK YOU!!

For all that ran, volunteered or simply donated to the Miles for Multiple Myeloma.

The race organizers had their best attendance to date for their 5k/10k circuit.

Not only that, they loved the enthusiasm and energy from everyone.

This quote from Mike of Trisportmedia sums up the day...

"honestly, that was the coolest part...to have ALL those people there at the end of the race chanting and cheering and stuff. We never had that. The money is good but the love and friendship I saw was awesome!

Now that, that is behind me, time to focus on a sprint triathlon this weekend and then the BIG ONE on July 25th.

so WOD of the day yesterday was a 5k bike = 6:28.

Today was HELEN, my version.

Row 500/run 400/21 kb (3x)

I warmed up with a 1 mile run, stretched my hamstring...still has a nag to it, but just making sure I listen to it.

OK, Helen, gave me a very hard time...I thought I was going to "toss my cookies" after the 3rd run, so moved closer to the garbage can do do the KB swings.

Wanted to so bad push the red stop button, but pushed on.

I would like to think it was all the excitement from this weekend of graduation & birthday celebrations, and the road race that wiped me out.

Great weekend, memories for a life time.

2010-06-19T16:41:00.000-07:00

Beautiful Blue Sky!!

Today....WOD

Swim kick 100yds, 15 squats timed.....8x....=32:53

This was not fun....my kicking, I barely move.

I felt like I was playing bumper boats with my body and the side of the pool.

So the last 100yd, I made sure I was not bumping the side.

Then I ran upstairs to do the 5 Dead Lifts....(5x)

Warmed up with 75lbs....

85lbs
90lbs
95lbs
105lbs
125lbs...was able to do this, but my form I am sure was not so great.

Time for a nice cold glass of Raspberry lemonade.

2010-06-18T17:43:00.001-07:00

"Courage is doing what you are afraid to do.
There can be no courage unless you are scared."

I saw that in a book today.

OK, I am starting to get LPIM newsletters and actually reading them.

This is making it more real and a little scary, I can't deny.

Today my daughter graduated from elementary studies, yes, 6th grade.

So proud of her.

So today I got a 1hr massage....40 minutes must have been spent stretching and kneadin my abs. Yes, she was rubbing the budda belly....she gave me the anatomy of what this helps, and just hearing hip flexors, I obliged.

I did tell her, that this was not a "fun" massage...But I left there feeling "light", and less tight ..weird.. I know.

ya so my day was jam packed but was able to get in the WOD

Hit the track and did the 8x 400's......after my 6th lap, my hubby and 12 yr old came beeping into the parking lot of the track screaming....put a great big smile on my face.

Time for a shower and I hate to keep saying this , but no alarm clock tomorrow!

Yippeee!

2010-06-17T18:39:00.000-07:00

This morning I woke up and told my teenager, that last night went by way too fast. Felt like I just put my head down and the alarm was going off.

Started the morning with pancakes....

Kids were happy.

Today's WOD:
Bike 3 miles rest 1 minute
Bike 6 miles rest 2 minutes
Bike 9 miles rest 3 minutes
Bike 12 miles....

sweated all over the place and enjoyed it.

Then had to do the 2nd part of the WOD...
21 squats/500row...15 squats/5oo row...9 squats/500 row

I timed it (8:25) but my rowing got all mixed up cause I didn't reset the rower to a new 500 every time....the machine was still counting i guess the rest time..not sure. So I rowed a total of 1750 I think.... I'll have to figure this out next time.

I am psyched for some good sleep.

2010-06-16T14:48:00.000-07:00

Bendz, THANK U for my lunch.

I inhaled it back at my desk.

I think you felt my nervous, excited energy, cause you must have given me 2lb of turkey in my sandwich. It made me laugh.

Today was absolutely CRAZY at work.....so many sporting events going on.

I almost did not leave my desk, but I had to see Lincoln and give Bendz and Todd a collage from Rev3 .

I ran to my jeep, looked like a crazy lady I am sure.

Today's WOD

12x50 in the pool with 1 minute rest....DONE

Ran into the gym and banged out 7 back squats. Took a quick rest in between.

Warmed up with no weight, then did 90lbs....yes, still looking like a crazy lady, especially with my google pressed face and wet hair.

135lb
140lb
140lb
155lb
155lb
160lb
160lb

That's it!

2010-06-15T17:59:00.000-07:00

Happy Birthday Boo-Boo!

I love birthdays....celebrating with friends, family, and always ice cream.

Cookie Monster ice cream still ROCKS in my house.

The WOD was 5 sets of 3 squats.

Warmed up with just the bar, then 95lbs.

Sets were this:
125lbs
135lbs
140lbs
140lbs
145lbs

I could have done I know 150lb and probably more I bet, but stopped at 5 sets.

Got a 15 minute massage.

Ever have your Suez (sp?) pushed on to release the hip rotators and junk?

Yes, some what discomforting but it was pretty tight.

It's worth the "rush" afterwards once it is released.

2010-06-14T16:58:00.000-07:00

Today....crazy at work, crazy with the MM Race, one kid is sick, there is no milk for Grandma's coffee.....yes, its Monday.

So today...

I had to switch WOD with Sunday since I had no time to get to the pool with church and out of town soccer games.

So today I did yesterday's WOD....10/20/30 reps of box jumps/squats/sit-ups/burpees.

Burpess got tiring...

Then hit the pool for the 4x100yd kicks.

Wanted to do some laps freestyle, but got right out so I did not give into any temptations.

Gee, temptations use to be cold beers and nachos, now it's doing the plan and more.

Off to get milk for Grandma

2010-06-12T18:26:00.000-07:00

Saturday....rise and shine 6:15am

WOD = 65lbs - 50x at 1:43 minutes

Bike 30 minutes at 80%

50 sit-ups

15reps back extensions (3x)

Stretched and rolled on the foam roller and tennis ball.

Tennis Ball hit the hot spots, better than the roller.

Nice rainy night....curling up in bed with my book and not the foam roller this time.

2010-06-11T20:04:00.000-07:00

TGIF

How sad is this, I use to love Happy Hr on Fridays after work.

Now I am jones'in for NO ALARM CLOCK tomorrow!

Today's WOD was row 500 run 400 3x at 80%... did it and a little more...

I did 15 reps of bicep curls with 12lb/15lb/15lb trading off with 15 reps of tricep with 35lb/4olb/40lb

Then did the pull down bar with i think 70lbs (15 reps) and 25 mt climbers (3x)

Move over to the mats and just did 2 x:60 planks alternating with a 8lb db side crunches.

Stretched and out the door.

2010-06-10T18:57:00.000-07:00

Yes, my day off from work!

Damn alarm still goes off at 5:40am...up to make coffee and lunches.

My legs actually felt really good today.

I got a refill on my Celebrex today.

Shoulder has been ok... Still limiting what I do with it.

Today WOD was bike 5k rest 3 minutes bike 5k at 80%

I hit the gym for this. I wanted to crank my tunes and sweat.

Weird, but I wanted a hard workout today, but i have been told "to stay on the reservation"

So I did.

The bikes were taken when I got there, so I warmed up on the elliptical for a bit.

First 5k was 8 :30 on level 13
Second 5k was 8:24 on level 13

Then I did some stretching which felt really good (ya I can't believe stretching felt good..painful but good pain)

Hit the foam roller then off to deliver some flowers to my Mom and thanking her for just about everything.

2010-06-09T17:30:00.001-07:00

I am ready to throw my alarm against the wall!

5:40am 3 days in a row!

Not to mention the 4am nerves this past Sunday.

Got half way to the gym today on campus, but then decided I wanted to swim.

Arms were sore from the push-ups/bench press/kb from yesterday.

Legs are still a little tired.

Hit the pool.

80 laps.....free style.

8 laps with paddles

2 laps with kick board.

Showered and back to work.

2010-06-08T17:37:00.000-07:00

Today I was more sore...once I got moving things were better...today I felt hungry and tired.

I knew it was coming so just let it be.

Can't deny my body some good down time.

Today WOD was a 15k bike at 60% effort.

Did the 10 mile ride, easy as my legs were tired.

Also did a varied version of yesterday's WOD since I never saw my sneakers because I was stuck at my desk putting out fires and take a training class.

So I did bench press 15lbs/push ups 12/kb 15lbs/12 back extensions for 3x

Quick stretch, then back to work.

Tonight I had my own sugar pooluza with some Oatmeal raisin cookies and a couple of Reese's. miniatures.

I think my foam roller is calling, gotta go.

2010-06-07T11:10:00.000-07:00

Survived and FINISHED!!

That was the REV 3 Half Ironman...

Getting into "the zone" began with making wheat blueberry pancakes on Saturday morning. Not my typical breakfast.

Saturday June 5

OK, I was extremely unorganized when woke up... I did manage to breakfast, but the day I knew was jam packed with events.

Saturday morning, I cruised over to Relay For Life as my hockey team participates in every year, so I needed to walk a few laps and visit my teammates whom i have not skated with since my shoulder hum drums. I was excited to see them, as they were of me.

Grease, special thanks to you. You always have the right words to say, even though I don't want to hear them all the time.

By 1pm, I jumped in my Jeep and head to Quassy for bike drop off.

I was excited to see Freddie, Bendz, Todd, Christina, Mark C , Chris and all the Trimax clients. Great to meet everyone face to face. After getting the bags/chips/etc. we all went and set up the bikes in transition.

So cool seeing all the neat bikes and the set-ups/varieties that these athletes do. We all put trash bags over our odometers/seats knowing that the weather was calling for severe storms over night into the am.

Hummm, would they cancel the event?

Day was not over...zoomed down to Fairfield for my daughters 5pm State Cup soccer game. Too bad we lost, but I did get in a good pre race dinner.

Now the long ride home....after 9:30pm when i got home, nothing was packed and I was extremely cranky, hot and tired.

Set the alarm for 4:10am, and laid in bed....ya not went to sleep...maybe dozed here and there but to be expected on the night before a race.

SUNDAY 6/6
Race day....so many emotions and stories.

4:20am... saw a card in my transition bag from my husband. Way to nervous to open it.

4:30am...Freddie came out of his house wearing his bike helmet. I laughed right away.

4:40am...on the road to Quassy and a Dunkin Donuts coffee.

5:40am... Pulling into Quassy and trying not to have to bolt to the port o potty before even parking the Jeep!

6am... Gave hugs to all and wished them good luck.

6:30am... transition closes and we all head down to the water. I guide Freddie as we joke he can not see due to his glaucoma. (this ends up not being such a joke later on)

THE SWIM...(52:37)
I had a new pair of Swedish goggles, and stupid me never swam in them yet, but I knew they were not going to fog, so attached them to my red cap. Jumped in the water to pee (no laughing) and try out the goggles. Um, OK they work.

As the pros walked through the coral, I just stared. Wow, the pressure they must feel.

Next all us age groupers went. As you can see from the picture, a reporter got me high fivin Bendz as she was just about to take off on her first Half Iron Man journey.

7:18am...time for us old ladies, the last of the waves to take off. I was not nervous about the swim, the bike, but the run was hanging over my head.

Off we went, arm over head and kicking to keep the fish from nibbling on me.

Not even 50 yards out I see a blue cap swimming towards a kayak for help...it was Freddie.

I began yelling Freddie! Freddie!...he was panicking in the water and could not catch his breath. I told him to just tread water, keep your head up and breathe....take a deep breath.

I could not leave my dear friend.

I told him when he was ready to put his head back in the water and find a rhythm.

He did.

I stayed to the right of him as he suggested so he could see my red cap and stay on course. This is where his glaucoma became a dangerous issue.

Thankfully there were enough kayaks on the course should we had needed them.

As we excited the water together Freddie called me his Angel.

THE BIKE... (3:13)

Got into transition,hit the road and sure enough, my Mom and Dad were there (once again). I clicked out to give her a hug. Last year at TimberMan they surprised me and my emotions got the best of me at the finish line.

I was excited about the bike. Time for a cat and mouse game.

As I came around the lake in front of me there were Bendz and Todd .

I screamed " Move it Bendz!"

"grigs, I am having so much fun!"

They looked so cute together and they were very happy and talkative.

They told me to go so I took off.

I then came upon Erika. I commended her for her bravery for coming out on this course after last years traumatic accident. She looked great and was cranking up the hill.

Next mouse was Mark C. We were climbing a hill and I said "good job" with out even knowing it was him till we both realized. We chatted and encouraged one another to keep going.

My next mouse, who I knew I'd never catch on the bike was Speedy, yes Christina. She is an unbelievable athlete. I did finally see her on the in and out road. She was flying by and looking strong.

This ride was New England...beautiful country side, wine vineyards and huge hills. Went my fastest at 42.4 mph. Had to be on Nonepaug where the wind was whipping and I burrowed down hard on the aerobars. It was a bit scary.

I was telling Bendz, that doing these races, its like feeding a baby. Need to stay on a feeding schedule.

When I got to the first water station, they were out of water and only had that "other disgusting" drink...no thanks.

I was like uh-oh....my goal was to pee on the bike. Silly yes, but not really.

I kept on a good schedule of drinking and eating Gu's, protein bar and my endurolytes.

Lot of freakin work!

Mile 47....hit my goal! No details needed!

"I love reading your blog."

"Who are you?"

It was Dan....sorry Dan. Had no clue. Later on Dan and I meet up again for some good conversation.

As I was nearing the end of the bike, there again was Mom and Dad...on my mind was the run.

Here was the test...

THE RUN... (2:12)

Racked my bike, tied my sneakers, grab my hat, sunglasses, some Gu's and my Endurolytes and off I went.

Any bump in the transition in the area is enough to throw you off balance. Quads were OK but still in shock.

Again, gave mom and Dad a hug and off I went...

I was out of the crowds and on my way.

I told myself it was time to dig deep and see what I was made of. I wanted to not walk till at least the first water station.

I thought of you Grease, as how hard you overcame so much suffering through your stem cell transplant and you did not give up. I actually read my $5 bracelet which has now turned copper saying that "if you believe, nothing is impossible" I smiled to myself.

So the first water station came, I walked through it to drink and either take my Gu or my tablet.

That was my thought to continue chugging along till the next station.

Well, I did pretty good...I know all about the dirt road hills.

As people were walking up them, I thought to myself, those people didn't have squats in their plan, they should have done squats. Of course that may not be true as they could be suffering through other aliments, but that is what got me up those hills.

No, I did not run every hill. I felt walking some it i was able to stretch out the hip flexors.

and my hammy....I stopped at the Mile 6 marker and actually put my leg up on it to stretch.

I was chuggin along and then Dan comes up behind me....we chatted and he shared some proud moments with his swim and over all health.

Proud of you Dan.

Great conversation sure helps pass the time, so thank you.

Then I see Christina, I was able to dig down and catch her to see how things were going. She was having issues with hydration and salt. So proud of her to continue going strong. She was not going to be defeated.

So many stories and emotions were shared out their...from a guy who had knee surgery 5 weeks ago to a four time ironman who was struggling due to dehydration.

So with 500 yards left , I got a little cramp in my calf...I stopped and walked for a second and then knew it was time to end this journey.

High five my folks , Emily, Ethan and was screaming to Angie as I was going down the finisher shoot.

I DID IT!

Post Race Celebration...

I saw all my friends new and old finish. Todd and Bendz came into the shoot holding hands and smiling. Brought tears to my eyes.

As the wind picked up and time passed we started to worry about Freddie. The wind had blown over so much of the finish line and so many athletes and spectators had gone home.

Freddie's motto "Bautistas never quit"

And that he never did....

Maggie Macflies for post food and beer!

Thanks to my husband and kids who often felt the brunt of many bad mood swings through some really tough mental days of mine.

LPIM , here we come!

2010-06-04T18:17:00.000-07:00

Whoa....sitting in my bed feeling bloated and huge.

why?

I have consumed all the needed water/electrolytes/carbs/fats/proteins needed just for TODAY to get ready for the Half Iron man on Sunday. (i hope)

So this past week has been mentally challenge as many of you know who have ever been anxious,nervous, and excited about something.

The "waiting" is so hard.

Wednesday June 2
I scooted over to the Y and was suppose to do a Helen but again I know pull ups would aggravate my shoulder. So I rowed 500m/ran 400/15lb kb 21 swings (3x).

Also peeped my head into Chris's office at the Y and told him not to give up yet. He too has a shoulder issue and is awaiting results of an MRI. Just like any of us, an injury can be so mentally devastating. Timber man is waiting for you Chris. GOOD LUCK!

Thursday June 3
Today, I went up to my old hs school track to do the 8x200. I remember the days of having to run the 50 & 100 yard dash and the horrific 1 mile for the Presidential fitness award. Those were the days of Suzi Q's, Devil Dogs, Ring Dings, Big Macs.....

now its Powerbars, Gu's, frozen bags of peas and Celebrex. lol

This was actually hard. Never really got my hamstrings warmed up...did try, but just felt ugly.

Ended the workout with 100 sit ups and a "Rocky" lap around the track.

Friday June 4
Rest Day...... ya right....I paced the floors talking to Christina, Bendz, Grease, my mom in regards to the Rev 3 on Sunday. I know I clocked in over 12, ooo steps due to a work pedometer challenge I am involved in.

Well I planted plenty of flowers and always by my side was a bottle of water or Gatorade. I kept my food choices pretty good until after dinner, I ate a Take 5. delicious....with the chocolate, carmel, peanut butter and pretzel. But I will not loose sleep over this....

Tomorrow on the breakfast menu is wheat blueberry/strawberry pancakes with turkey sausage and a yummy hot coffee from Dunkin Donuts.

Ya, it's all about hydration/food and sleep for the next 48 hours.

OK, that's actually harder to handle than everything else going on like a 5pm State Cup soccer game in Fairfield, visiting my hockey team at Relay for Life, dropping off the bike/packet pick up and at least 50 trips to the bathroom.

Tonight, got to get my last good night of sleep, seeing that Sunday at 4:15am my alarm will be sounding off even though I know I will be staring at the ceiling hrs before that.

Gotta love it!

2010-06-01T18:13:00.000-07:00

GUILTY!

You know what I am referring to if you got a subject line in your email sometime this weekend

"you better be looking at my plan"

OK, so tapering is extremely hard but I am working on it, the mental part is the worse!

So today I warmed up with an easy 2 mile on the TR.

Hamstring is much better, but going to continue to outfit it in Kineiso tape for the Rev 3.

The WOD was 5 sets of 3x back squats with 70% of normal weight.

I went with 125lbs.

Later that afternoon, the Rev 3 Athlete guide came across my email.

YIKES!

Shortly thereafter, I was getting emails from Bendz and Freddie.

We all have that nervous, anxious, excited, OK and nauseous feeling.

I am looking forward to the challenge and I am hoping this body will rise above as it has in the past and get me across the finish line.

2010-05-31T17:41:00.000-07:00

WOW, Memorial Day Weekend.

Thanks too all those who have served, sacrificed, and continue to provide us with freedom.

Shout out to you "Ups"!

So, again the weekends I totally am exhausted to blog at night so backing up, hum, what did I do on Friday....

Friday 5/28
oh yea, I ran 400m and 50 squats for 4x.

I warmed up for a 1/2 mile, then started to crank up the speed.

This workout can be exhausting if you push it, and I did.

Was then suppose to head to work for a 40th b-day surprised but never made it.

So hopped on the bike and did the 90 minute TT. I did this knowing the weekend was jammed packed with an out of town soccer tournament.

Ya, my legs were tired, but cranked up rt 20 and went about my way. Finished up at 28:06 miles with an average speed of 17.8mph.

Saturday 29
Hit the gym real early knowing soccer games took up my next 48 hrs.

Warmed up on squats with 45lbs 5x then did 115lbs 5x

Back squats/row...so at 90lbs 21 reps/500 row/90lbs 15 reps/500 row/90lbs 9 reps/500 row

Then ran down to the pool 4x400 with 4 seconds within each other
6:32
6:23
6:23
6:23

Arms felt good....on to soccer.

Sunday 5/30
REST DAY

Monday 5/31
Open water swim at Lake Taramungus with Bendz and her crew. My kids were psyched, as they hung out on the beach and enjoyed the little minnows. As for me, I was hoping to just close my eyes, not see any fish, and make this 1.5 mile swim.

Open water swim is not an easy thing for me. I hate touching my feet on the bottom of lakes & oceans, and just fear all water life, even seaweed!

My swims always have me zigzagging all over the place, oh well.

So, Bendz, Todd, Erin, Ethan, Suzanne and myself swam to the other side of the lake and back.

Ya, it was pretty cool knowing that we all had a goal in mind and were over coming personal fears and not giving into our anxieties.

We all did it.

Great confidence booster for Rev 3 coming up next weekend.

Of course we ended the day hangin on the beach, enjoying the beautiful weather, and enjoying friends.

Thanks Bendz again for friendship.

U Rock!

2010-05-27T18:25:00.000-07:00

Today was a pool day.

Getting there was a struggle because the sun was out, its my day off from my work cage and my bike was staring at me for attention.

I went with my gut, which was telling me to swim.

So when I got to the pool, I grabbed the lane closest to the window so when I turn my head I got glimpses of the sky.

Crazy, huh?

But isn't training for an Iron Man crazy too?

So I swam 9o laps again, only stopped once to choke on my flem.

Then was hesitant about the shoulder press....sure hope Celebrex was happy about this.

Ran upstairs to the gym, eyeing the clock for when school was getting out, and decided to go for it.

5x of 5 sets...so it went like this:

30lbs ( warm up)
65lbs
65lbs
70lbs
70lbs
70lbs.

As I stirred the spaghetti sauce for dinner, I had a nice cold bag of ice hugging my shoulder. (just in case)

2010-05-26T14:02:00.001-07:00

"Where's the beef?"

I mean "beach?"

Only those old enough in the late 80's would understand. lol

Another beautiful day!

Looking forward to my ride home, top down, crank'in the tunes and a long holiday weekend!

Well getting down to business.

I ran today. Only 5 miles. On a TR...yuck.

But happy, my hamstring was intact with kinesio tape. I am taking a picture of the way it was taped so I can reconstruct it again for my next run. Of course nearing 43yrs old, I don't expect it to be perfect and it wasn't.

I had to decide between if it was just sore and underused or pain and I should have stopped.

Well, I mentally told myself to suck it up, no quitting and of course "grigs you keep going", but at the same time listen to my body.

Again, just get me across that LPIM finish line.

I must say the run felt like I had never run before. I had to keep reminding myself about my form and never reached that auto pilot feeling.

But that's OK....I will run outside on Friday, NOT on the TR, and evaluate afterwards.

I stretched, then came back to my desk and sat on a bag of ice.

This weekend I am excited to volunteer at a 5k/10k road race in Bristol. I love encouraging and cheering on athletes. Grease is going with me and we will get a glance at how the Miles for Multiple Myeloma will be set up for that race on June 20th. Mike and Jenny, THANK YOU!

So even though I only did 5 miles, I am psyched I did not wimp out and not test my hammy at all. The fear of the unknown.

Well, off to a 7th grade chorus/band concert. I wonder if they'll sing Sugarland?!

2010-05-25T19:05:00.001-07:00

Gosh, what a beautiful summer like day.....enjoyed most of it looking out my office window, but that's ok.

Today I swam 90 laps straight.

I got a little overwhelmed in the beginning thinking about the laps and my lack of time spent in the pool over the past few months.

But I jumped in and had to share with someone else.

OK, so I got a little competitive because of my sharing.

She had great kick turns , as I still grab the wall with my hand and turn around.

Well, I kept going and lapped her.

She eventually left the pool and I kept going and felt pretty strong in my last 20 laps.

Driving home, top down, cranked the tunes.

Another good day...

oh yea, and 2 months to go!

2010-05-24T13:44:00.000-07:00

Another weekend... fun-filled and flew by.

So after my bike journey on Friday, I got out of bed on Saturday.

Big accomplishment right there!

I wasn't sure if my neck was going to be able to support the weight of my head, but it did. I think the rowing must have something to do with it.

Saturday 5/22

Jam packed with away soccer games, a 90th birthday party, so today I decided was a rest day.

Sunday 5/23

Got this workout in right before heading out to see Sugarland in concert.

Since my hamstring was not taped and is still funky, I cranked on the elliptical for 30minutes. Only running seems to aggravate it. Rev3 is right around the corner. Not sure what's going to happen. A bit freaked out.

I then hit the rower for a 5k= 21:09.

Quickly moved over to the dumbells and did biceps 3x (15reps) of 15lb's alternating with triceps at the rope with 30lbs at 3x (15reps)

Lastly, hit the mats for 2x (25 situps) alternating with 15 twists with 8lb medicine ball

Bolted to the grocery store, cooked turkey burgers, inhaled them and off to Sugarland.

Monday 5/24

Wanted to test the hamstring but TR were taken and hammy not taped, so i day I hit the Arc for 30 minutes. But I think I wimped out. I could have run outside at work, but chose the confinement of the gym.

Then did 2x of the 50 step ups/40 box jumps/30 sit-ups /20 (20lb) kb swings/10 burpees. The step ups on the 24in box were a bit too high. Did it for the for first 50, then switched to the 18in for the other 50. Box Jumps on the 24in are OK.

Yes, I was sweating and felt beat up after 14:27.

I think tonight I'll go for the turkey burger again, but actually taste it.

2010-05-21T17:16:00.000-07:00

Today.....100.86 miles!

How did I do it?.... I just enjoyed it.

I was not nervous heading out....I knew if I just paced, hydrated and nourished these muscles I could do it.

I went out towards Riverton, and followed the Farmington River...so beautiful and peaceful.

Then climbed the hills on 181, my favorite Beach Rock route. No bear this time, but I was trying to plot out my next water fill up. Between the many churches and fire stations I knew I could get water, but I ended up stopping at this cute home made ice cream stand in Granville called "The Scoop". I guzzled one bottle in there before this sweet ole lady filled it up again.

Hey Grease, I came across a street named "BALANCE ROCK ROAD"...enough said.

So I continued on...

I went by the Granville gorge, what a beautiful ride that was too.

I proceeded over to Congomong Lakes where a friend lives, and she had cold , wet water!Thanks MK!

I think I was at 61 miles at this point...I had at least 2 Gu's and a Powerbar.

My next wonder site was the cliffs over in Suffield.

New England melts my heart.

I was getting hungry so wolfed down another Powerbar on my way to my Mom who I surprised her on her 70th birthday, she too had cold, wet water & Ritz bits with peanut butter. Took the rest of the bag and stuffed it into my Bento box.

The journey continues....

Rode by where my best friend growing up use to live. The memories came flooding back.

So now comes a bit of a blur....

Then around 70 something miles I placed a call to Bendza and just told her how hard it was to chew, even though I chewed into the phone and then continued on.

Around 79.79...I pulled over and ate some more and made myself drink. I told myself I needed to stay focused on eating and drinking. I was thinking, 20 miles, piece of cake. uh-huh...sure.

We all know how sick of eating Gu's and powerbars can get, never mind the dirt, grease and stickiness we all feel.

Quick snack on the side of the road and time to get pedalling again.

My quads were fine the whole way, as were my calves, hamstrings, but my feet hurt! Its that pressure spot where you have the pedals. What to do? Should I be Gell'in with Dr Shcols?

I cruised onto my street as my daughter i knew must have gotten home and i was at 99.50...I yelled "Moogie, I got .50 left to go, I'll be right back!

Well, my bike and my body was very good to me. We shared alot out there seeing we spent 5:45 hrs together. We did cruise at times hitting 40 mph and my average speed was 17.3mph.

So a 26.2 mile run left to do.....

I'll do it.

Just me , myself and I.

2010-05-19T16:29:00.000-07:00

Yes, Today was a new day....

I was thinking about this.....what would happen if the wagon was never invented?

So today, my body was sluggish from me being a garbage disposal last night.

I blame it all on me and letting my emotions get to the best of me.

So today was 500row/50 kb swings/500row/40kb swings/, etc.... The 20lb kb were being used at the time and I was already running way behind taking my lunch break. Work has been nuts lately. So I grabbed the 15lb and went to town.

ok, my warm up to all of this was 30 minutes on the elliptical. I needed to sweat out the garbage and emotionally get myself back on track.

So my wagon thought....if they never invented it, we would never fall off it and have to get back on.

Wouldn't life be boring without it?!

2010-05-18T17:55:00.000-07:00

Today....

I knew what kind of day I was going to have when I got to the off campus work seminar. I should have known better and had breakfast before going. When I got there, I was hoping for a bagel with peanut butter and a banana.

Instead I was offered muffins, soda, coffee and water.

And the funny thing is the seminar was about TPR (take personal responsibility)

I flunked at breakfast.

Well I was suppose to ride for 45 minutes, but the bikes at the gym were dis functional, no straps,etc. So I decided to hit the TR. I have been avoiding the TR since my hammy still is a bit whacked.

I was not feeling confident both physically and mentally. After the seminar, I wolfed down my lunch of a peanut butter and jelly sandwich.And ya, the 2 muffins at breakfast. So my nutrition and timing of lunch vs workout sucked.

Well I ran for 15 minutes, stretched then ran for 5 more minutes. Hammy was not comfortable even though I had it taped with kinosis tape. So got off , and hit the Arc for 20 minutes. My hammy only bothers me when I run. So maybe I need to fix my gait.

Yes, I was a bit devastated...

but I went on to the deadlifts of 5 sets of 3 at 115lbs.

So today, was a rough day.

Unfortunately, I continued in my slump of nutritional choices.

Tomorrow will be better.

I promise and owe it to myself.

2010-05-17T18:37:00.000-07:00

It's Monday...always enjoy my ride and coffee into work...so quiet and peaceful, the skies have been extremely blue.

Oh well....it's 7am and time to start working....

Well, my legs were tired last night, they felt like lead sinkers so I was excited, yet nervous to see a 10k row on my plan for today.

Well, I wasted no time, just started going. As usual, my butt bones hurt when I row. I kept telling myself, "you think this is painful, wait till LPIM. And that little sweat that keeps dripping in your eye, that's is no excuse to stop rowing".

I kept thinking pace yourself... I wasn't too sure how my body was going to handle it. I did take a 2 second break at 5000 to suck on water, but did not allow myself to stop any other time.

I must have looked funny cause i was trying to maneuver into a spot to get off my butt bones, and row at the same time...kind of like chub rub and your trying to get those shorts to stop creeping up your thighs.

Well, I did it...44:04. Yes, I had some left in the tank, so now when I go back to do it, I will have a challenge ahead of me.

Lights out, good nite Monday.

2010-05-16T17:22:00.000-07:00

Gosh, Sunday night already............yup tired and dirty again.

But "all's good"

Grease, thanks for the delicious dinner...steaks, bake potato and salad, ya and a little more steak. yummmmy.

What a way to end a beautiful weekend.
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So Saturday 5/15, feels like days ago, but yesterday, what did I do??

Deadlift 75 lbs 30x
20k bike - level 13 = 34:13
1000 row= 4:07
Sit ups 25 straight ones/ 15 side with 8lb med ball (4x total)
hit the back extension for 3x 12 reps
triceps 3x 12 reps at 35lbs.

legs were a little tired from Fridays WOD...

So today, Sunday 5/16...

Beautiful, blue sky day!

Just like ole times, met Christina at Simsbury Farms went for a ride.

We rode Beach Rock, not a TT, but just a ride to enjoy one another company and have some fun.

Would fun mean coming across a HUGE black bear?? It was huge and kept crossing the road in front of us... we did not want to turn around, because our favorite part of the ride was coming up.

So lets just say we swallowed our hearts for lunch as we pedaled where the bear disappeared into the woods.

I think my ride ended up at almost 40 miles.

Hit the basement real quick and did 15lb kB, 42 situps, and 84 squats (2x)

Did a stretch and foam roller...

And all this before...."Mom's what's for lunch?"

2010-05-14T16:22:00.000-07:00

"Just keep it honest, grigs"......

Hey Bendz, I did.

Something about a dark exercise room, music blaring, and being solo makes the soul dig deep.

Today I did the 6x (5k) at RPM at 60 rpm.

After working a half day at work, Bendz and I hit the Y at lunch time. I told her walking in I always feel anxious, nervous, excited about my workouts.

Thanks Bendz for hanging with me on 3 of those 5K. You pounded through 3 of them, no rest, and still got off the bike to go bang out some sprints. NO other way to put it, but you are a freakin ANIMAL!

The first 2 were tough, but after i got into the "zone", I was jammin to the tunes. Yes, from the 80's.

Why not end it with 50 squats.

Left there soakin wet.

2010-05-13T17:45:00.000-07:00

Can someone give me a shower and put me to bed?! I am so tired and dirty.

Let me think....oh ya, yesterday...May 12th

I decided to give that kineosis tape job a chance... I ran 2 miles on the TR....weird that this simple strip of tape is helping my hammy. Still not 100%, but hey, if I can run and not feel like I am endangering other muscles/tendons on this body, then I am back to runnin.

I am psyched, my new sneakers came in the mail. Move over Prada!

And then my real WOD... a tabata of box jumps/back extensions/lunges/situps. I got sick of trying to watch the time for the situps so just did 20 of them regardless if I went over :20....

Today, May 13, I was suppose to do some bike and a pool WOD....This morning I was out of the house early, doing so many errands with 2 dr appts....emissions....and so on and so on. Felt good to knock these things off my to do list.

I was a little anxious about getting in the pool. I had to kick for 500yd with the kick board (i think). OK, may not seem like a lot but usually i kick 2 laps and my back hurts, my hip flexors are screaming and I just poop out hitting those scratchy lane dividers ....

but today...

I was so proud of myself.

I did it all and felt great.

So I continued some time in the pool and swam 9o laps straight. I needed to do this for confidence seeing that I have missed crucial arm/pool WOD. I did choke on some flem but kept going.

Tomorrow I will make up the bike WOD that I missed.

Weekend is looking like great weather....possibly will treat myself to a Beach Rock ride.

2010-05-11T11:23:00.000-07:00

Today was a day of redemption.

Yesterday, I was defeated by my own lack of effort and discipline.

I got up early today, hit the Y to conquer the 25K bike TT...did it in 44:40 followed immediately
by 45 squats.

At lunchtime, I had to make an effort.

I did 7x 95lb squats, 7x box jumps, and 25x situps for 5x...I had to briskly walk to get to the box jump from the squat machine. I refuse to turn into gym rage, kinda like road rage, I won't have it. So 8:03 done.

Well I wasn't "so done" at this point. I have been eyeing those colorful kettle balls for the past few days...(hold on as, I adjust the ice pack on my shoulder, hopefully for preventive reasons) I grabbed the 15lb with an anxious smile.

So I did this 15x KB, 15x 10lb dumbell curls for 3x

I then hit the triceps machine with 40lb for 3x of 15 reps

Then did 3x of 15 back extensions.

I closed down with "balance" (gotta find that in life, right Grease?) so I grabbed a bosu ball, & squatted with 8lb db in each hand and raised over head 15 for 3x.

Lastly, I hit my 15 minute massage and she put a strip of black kinesio tape on my hamstring.

Yes, Bendz, extremely "sexy"...NOT!

I am game for anything to get this body across the finish line.

2010-05-10T07:29:00.000-07:00

Awe, weekends, I LOVE em!

Soccer games, kids, friends, cooking grill cheeses for the masses, ....Crazy!

Gee, by the time night comes, I have no energy to blog...so let me think back.

Saturday....5/8

umm..oh ya, saw Erica on the rower and reintroduced myself. We shared some laughs and excitement for the upcoming Rev 3 and LPIM. She's got it going and wishing her the best!

Besides my socializing, I did hit the rower again. Feeling the need to work on the arms since they have been lifeless for a period of time. Decided to bang out a 5K. This time it was in 21:13. Much better than earlier in the week.

My gosh, these butt bones do not like the rower!

Then I did some deadlifts at 85lb for 30x. The soaz (sp?) muscle is not happy. Just going to continue to stretch, and massage it. Not letting it get to me. (OK, lying a little..its bugging me!)

Sunday...5/9

Yummy.... started out with delicious blueberry pancakes and a large Dunkin Donuts coffee.

For Mother's Day, Bendz and I rode the Rev 3 course and then some. Yes, the wind and somewhat chilly weather was a factor, but made it all the more fun. We did get a little lost as some of those country roads were not marked.

We kept reminding each other of "gu-ing". Ya, after a while it was getting comical. Come on, Gu's are not as delicious and tempting as a burger with fries. We tried to keep on the 20-30 minute rule. We both could have used more water. With the wind, you didn't feel the sweat.

The last couple of roads got some really inappropriate nicknames I can not comment on

Cat...

Tuttles...

Rt 64...

Thanks Bendz, lol

We finished the ride at 61.44 miles and 63 squats. Ya, we were out there for over 4hrs...

After stretching, it was the like, FOOD!! Where can we get something to eat??!!!

Nothing better than an egg and cheese sandwich, my favorite 1/4 Blueberry pound cake (bendz!) and another cup of HOT Dunkin Donuts coffee.

Well, Mother's day was not over yet....off to a 5:15pm soccer game.

And the day would not be complete without a late night run to the grocery store so Monday's lunches could consist more of than just a piece of bread and a carrot stick.

GREAT DAY!

Monday 5/10

well...I woke up with really no soreness, except for inner/thigh soaz thing. Surprised I can keep my head up, I thought for sure my neck muscles were going to protest.

So I went to the Y at lunch....WOD called for 135lb deadlifts 7x, 95lb squats 7x, and box jumps 7x for a total of 5 sets.

Bendz says the deadlifts hurt her hamstring so I opted not to attempt them and substituted it out for sit ups. I need to ponder over this.

The problem (well more of my not wanting to make it happen, now that I look back) was the box jumps are made up of 10 boxes on a side with the aerobic step...these are in one room and the squat machine is in another room. I could have spent the 7 minutes of moving things but I didn't.

So instead, making it easier on myself I did this....25 sit-ups/15 jump squats with a 18lb bar/ 7 box jumps 5x.

Felt like I cheated myself....

2010-05-07T19:46:00.000-07:00

Today almost got away from me...spent the day catching up with Grease and Mary.

Gosh, we sure did have some good laughs, especially in the phone store.

But at 9:47pm, I hit the basement for the WOD...and funny, I was not dreading it.

21 sit-up, 400m run, 18 sit ups, 400m run, 15 situps, etc...15:18.

Should have avoided the late dinner of a good homemade cheese steak. Then tagged on 5x of 1 minute wall squats. These felt fairly easy....hummmmm

I forgot to record Thursday. I did a little switchin around on the plan so I could catch up with some friends....and ya run a ton of not fun errands....

Thursday WOD:

Deadlift 75 lbs 30x....DONE.

Bike 20k...level 13 random for 34:26

Was suppose to do 1000M row, but bumped it up to a 5k instead. My butt bones were killing me doing these. I lost focus while doing this as it was late in the day and just wanted to get outside...but considering I have not used my arms/shoulders in weeks I did it in 22:49

Then I did 3x of 12 back extensions.

yes, and stretched...not long enough probably.

2010-05-05T13:03:00.001-07:00

OK, could it get any more beautiful outside?!

One of my favorite things in the world ..... a deep rich blue sky.

So beautiful outside, yet my WOD was the pool.

My gosh, its been over 2 months since I put on the goggles.

Today was swimming 500yds with no arms........SINK......

Well, I did it....not easy lifting my head out of the water and trying to catch my breath. I had to occasionally use my hand under the water to stabilize me so I could breathe.

I did warn the lifeguard that I will look like a drowning victim, so ignore me and go get a sandwich.

I warmed up with 20 lengths with the arms. I think they were shocked to be in the pool too. Shoulder felt ok.....

Roughly 16 minutes to do 500yds with no arms...I know I can get faster and be more relaxed once I get back into the pool more often.

Warmed down with 10 laps, and boy were my legs and glutes happy to have my arms doing most of the work.

Unfortunately, I had to go back to work.

Sitting at my desk; ice on the shoulder, eating my PB & J and catching glances of the deep blue sky.

A pretty good day overall....

2010-05-04T12:33:00.001-07:00

With the World Cup only 30+ days away, my dept at work is holding a World Cup Penalty Kick challenge. So before my WOD I went to the local park and kicked my 10 penalty kicks. Yes, I was worried about the hamstring but, thankfully the only thing that got angry was the goalie. lol

So today was 4 (95lb) squats, 8 sit-ups, 12 lunges AMRAP for 20 minutes. I made sure I did 12 lunges for each leg. So in total it was 24 lunges per set. I can't remember Max's direction on this, but I was getting really good at counting to 12 over and over again.

After the lunges, my legs were hungry for the squats. At least that's what my mind told them.

The squats were getting tough, but managed to get the 4 squats in without stopping or even better, not dropping the bar. I believe I got in 16 full sets @ 20:16.

I was suppose to row a 10k, but ran out of lunch time & due to the shoulder that is getting better, hopefully those cortisone's shots worked, I only rowed 1000m.

If my doctor visit goes well later this week, then I am strapping the legs to the rower and doing a 5k....If I get through this , then will add on another 5k.

I think I'll start making ice in my ice trays for Friday.

2010-05-03T12:17:00.000-07:00

Oh it's Monday....making another push to get more race entrees for the Miles for Multiple Myeloma 5k/10 road race on June 20th.

Got some great responses.

I am hoping that people are finding happiness in their continued journey of good health and exercise.

Todays WOD was 5 box jumps/10 sit ups/15 squats for 20 minutes. Was able to complete 20 full sets in 20:11. I couldn't just stop at 20 flat, I had to finish what I started.

Talk about focus and determination, I'm there.

I did take the advice of warming up a bit more than I usually do or more often do not do.

I did the arc trainer for 10 minutes to get the legs moving, heart pumping and my favorite, the sweat.

I did throw in 3 sets of 12 back extensions since last week when I did these my back hated me for days.

For now just enjoying my favorite; a peanut butter and jelly sandwich.

2010-05-02T17:36:00.000-07:00

It's over....yes my very own pity party.

My injuries are not going to ruin me any more.

I am going to gut it out with what I can do physically, and not worry about what I can't do.

With a little more than 2 months to go to LPIM... I am going to look at "TODAY" on my plan and hit it hard. Anything more than that is overwhelming to me. I have missed some crucial workouts due to the injuries, but no more looking back. Max has adjusted my plan and attitude to get me back on track.

Important to note is I need to be more intense on my warm ups....the first 3-5 minutes of anything i do as a TT, this body is not ready to go at %110. So from here on in, need to get a sweat going before i engage in any TT.

For my own purposes of tracking I need to go back and record some data.

Beach Rock TT = do not take Hill crest cut through so it was 36.85 miles, av speed 16.7 for 2:12 hrs. Felt strong on the long climb.

April 27 = 5k ROW for time....since no arm work allowed Max substituted for every 100M row do 5 jump squats and 5 sit-ups...so I did a set of 50 each for 5x with an 18lb bar. Took 18:34

Yes, driving back from the Y to work, I could barley hold the clutch at a red light. And it felt damn good!

April 28 = no dead lifts so did 30 back squats with 90lbs. For the 1000m Row I did the 25 each 4x of the jump squats and sit ups. Did this with the 20lb bar and took 6:11. Ya, Quads are screaming.

April 29 = WOD 5 sit ups, 15 squats and 15 back extensions for 20 minutes = 16 reps with one set of sit ups. Then hit the stationary bike level 13 random setting for the 1 mile rest..2 mile rest, up to 5 miles and back. yes, I was drenched after this one, but it felt great. Had to get off the bike 3 times during the rest to refill the water bottles. Should have snuck a couple of Gu's into the Y.

1 mile= 2:43....2:36
2 mile = 5:03?... 5:33
3 miles= 8:00... 8:22
4 miles 10:15?... 11:03
5 miles= 13:45... 13:37

Yes I am guilty for not resting the entire time between the miles....need more discipline.

April 30 = REST DAY! (yes, I took one)
Grease thanks for the visit and the delicious tuna fish sandwich.

May 1= 40k bike= rode 26.35 miles...did rt 20..but had to add on to make the 40k. Did it it 1:30hrs. ave speed was 17.4

right after the bike threw in 25 squats/ 25 sit-ups for 4x

May 2 = was feeling a little guilty about missing the April 30 wod...what I can say, that's me. So after daughter's late soccer game, around 5:45 pm I set out on my bike on this very hot and humid day. I was thinking about the 4/30 WOD so instead of the bike 2 miles for time 5x. I climbed rt 309 5x...the last ride up I stayed in the saddle. I gutted it out to the telephone pole at the top and turned around. Sure are a lot of big bugs smacking me, made sure the mouth was closed on those descends. Then just finished the night up a total of 20.40 miles.

Ya, afterwards my daughter says to me, "Mom, people must think you were a weirdo doing that". And I could do was point to my IronMan Lake Placid socks that i had been wearing and pointed to those and gave her the thumbs up.

Feel so good to be back to the old self. I sure did miss me.

2010-04-05T19:27:00.000-07:00

Today was a whirlwind.....but did manage to get away from my desk and hit the gym.

Today I hit the elliptical for 45 minutes/level 7/ 6miles.

Then I did the real WOD of the day 5 sets of 7 back squats.

115lbs

125lbs

130lbs

145lbs

135lbs

I was able to complete without bailing.

Tomorrow, I am RESTING, yes resting the legs and giving my abs some nasty attention.

I am also off to Green Bay, WI for some great hockey with my daughter.

I did my homework and found a YMCA within a mile of my hotel.

Sure hope to leave some sweat and come home with some cheese.

2010-04-04T16:44:00.000-07:00

WOW,

What a beautiful weekend!!!

Friday...
Went to the Y, hit the elliptical for 60 minutes, level 7 for 8 miles....unfortunately this is what my hammy enjoys, so taking a break from running.

Did some good stretching, then did lunges/squats. I thought the plan said 9x of 50 ft lunges and 21 squats, so did it. Then hit the showers and reached for the plan I left in my gym bag and it was 5x. Yes, quads were on fire. Hammy behaved, but wasn't sure how tomorrow it would feel. I know my glutes were going to love some ice when I got home.

Saturday...
Took the trainer tire off, (yes, took some time and lots of grease on my hands, legs, shirt,etc) and hit the road.

FREEDOM!!

I loved it!

The WOD was a 40k.

So I did the familiar route of 20, and the climbs were great.

Quads felt strong!

My neck/shoulders need to get use the aerobars again.

My journey ended up being 26.92 in 1:34 with an average speed of 17.4.

Yes, came home stretched, iced, had ONE beer and went out to dinner to celebrate my daughters, one going to Nationals for ice hockey and the other making high honors. Total spaghetti and meatball night....but opted for Aleve for dessert.

Sunday...

Happy Easter!....

So went to my brother's for the yummies, and my bike accompanied me. I figured after brunch and cleaning up and yes, having some apple pie and ice cream, I'd go for a ride.

Went out by the reservoir...so peaceful and beautiful...quads again felt strong on the hills and straight aways. I think I was smiling the whole way.

Ended this ride with 27.85 miles, 1:33 with an average speed of 17.8

I knew my plan had something else on it for today, so I ran to the basement and did 25 squats/25 sit-up for 4 sets. Then for the heck of it, introduced 25 knee push-ups to my shoulder.

So stretched and now I am sitting on a bag of frozen peas.

As I often tell myself, I need to embrace the good days and plow through the bad days.

2010-04-01T17:39:00.000-07:00

Today I decided to treat my body, I mean really give it a treat it really deserves.....

REST...

Yup, rest.

Grease and I spent time in the car driving to Dana Farber, and the ride was mostly about me and my training.

Because of our own personal individual journeys we both took on this year, we both came to realize we shared similar setbacks and limitations.

But she did give me a reality check and a reassurance of "grigs, you're not quitting!"

I know I am not quitting, but I am surrendering to the injuries so they can heal.

I reached out to Max...and he also reassured me that I'm not bowing out of LPIM, but resting the body is a critical part in the process of my training regiment.

So, it's been 2 days without a workout...am I getting the shakes? Not, anymore since I got a head bashing from my friends today.

As a matter of fact, I think I am going to go take a hot shower, grab my book and a blanket.

Please let me remember to treat myself more often.

I'd like to cross the finish line at LPIM.

2010-03-30T17:21:00.000-07:00

Today was looooong.

Had to go to NYC for work today. So at lunchtime, I ordered the Tex-Mex omelet...good protein right?!

Well I paid for it later as I hit the Y on my home.

My 10k was 50 minutes. yucky

It was so muggy and humid in the Y tonight. I usually run with my hat, but I had to take it off, I could not cool myself down. I felt like I was the only one dying in there from the heat.

I'm sick of complaining about it to, but my hammy and shoulder are still not 100%.

I felt stronger both mentally and physically after the holidays then I do now.

Max, I need help.

Tomorrow, back to my organic crunchy peanut butter and jelly sandwich for lunch.

2010-03-29T18:56:00.000-07:00

Crappy Monday.....all around.

Let's just say I did my WOD minutes ago in my pajamas

Now I can go to bed without a guilty conscience.

300 squats =8:00....ya, my quads were sore from this past weekends activities.

Tonight a splash of baby powder, brushing my teeth and hitting the sack.

2010-03-28T19:38:00.001-07:00

CONGRATULATIONS!!!!

Shout out to 2 of my friends ,Rewind and my "Speedy" friend Christina, that went outside their comfort zone to compete against themselves in their first ever 5k and first ever marathon.

I'm proud of you guys, knowing all the training and preparation it took both mentally & physically to accomplish your goals.

Swweeet!

Well, for me it was suppose to be a swim day, but giving my shoulder till April 1st before I test it.

So today, I secluded myself in the basement for 10 box jumps/10 squats/20 sit-ups 8x for time. Nothing spectacular but done in 8:50

My legs were a bit sore, a good sore from the 9 miles from yesterday, so it was good to get them warmed up and move out all the "junk" from my muscles.

The foam roller sure hurt today.

Just got in from hockey. I had to say I had a top 10 Sportscenter goal tonight...no penalties, so Grease, I remembered our conversation from earlier today.

"grigs you can't get hurt, you have your race to train for and I want to go, so its all about me looking forward to seeing you race!"

I know, "grigs, you keep going"......

2010-03-27T18:53:00.000-07:00

Today was a typical Saturday....

Got up early, ran out for bagels and coffee, threw laundry in for the soccer uniform that needed to be worn in 2 hours, banged out 300 squats in 7:15, then dropped off kid #1 at a friends, kid #2 & I picked up another friend for soccer, coached a soccer game, then rushed home, gobbled down lunch, left to go get kid #1 at the friends so I can get her to ice hockey practice, then hit the grocery store, then back to help kid #2 with homework, then picked up kid #1 from the rink, made kid #1 & #2 their favorite dip to bring to their friends house so I could enjoy a little "me time"..... that "me time" was going for a run.

Exhausted yet????

Well, I promise I was not trying to procrastinate this run, but I wanted to be able to do it with out the stress of the clock and having to be somewhere.

My plan called for 13.1, but due to some missed runs and my hammy, I set a goal to run 8 miles.

Well, my mind again was strong, focused and determined.

My only concern was running with a slightly tight hamstring, it must effect my running technique and throw things out of whack. My question to myself was now what kind of injury am I going to suffer next?!

I kept putting one foot in front of the other.

Well, I did it....9 miles without a stop.

I needed this confidence booster.

I hope the next time I see 13.1 on my plan, I run 13.2. Why not?!

Near the end of my run, I was actually worried to stop, that it would hurt more to stop and stretch...and yes, stretching is not relaxing.

Tomorrow, it's home made waffles and yes, an x-large coffee, and maybe the Sunday paper.

2010-03-26T17:46:00.000-07:00

Today I retreated to the basement for my workout of 8x400 with 3 minutes of rest.

Running with a semi-disgruntle hamstring...hum, I could have easily tip toed back upstairs for another cup of coffee.

But today my mind was determined and focused.

I needed to try.

So I got on the treadmill and ran 2 miles with a some tightness, got off and stretched, then ran another .20, got off and stretched.

I wasn't sure how to prepare my body for these 8 sprints.

So you can image the conversations I had with myself.."just do 1x400, nah, go for 4, suck it up and do the 8, hamstring willing"

So, I did the 8x400.

YES!

I was able to pull off some at 9-9.3mph.

OK, I admit I was afraid to rest the 3 minutes in fear of tightening up. So , I cut it a little short, stretch a little and punched the back of my leg to keep it loose. Any suggestions on this ? What's a better way??

I then smothered my foam roller and did some good stretching.

I think I will embrace today and deal with tomorrow's challenge tomorrow.

2010-03-25T17:24:00.000-07:00

Can April really be next week?!

I am excited to get outside on my bike, but I really have enjoyed the solitude of my basement along with some good sweat, tears, pain and today...pride.

My WOD was a huge day on the bike.

Went something like this:

21 squats, 1 mile bike, 15 squats, 1 mile bike, 9 squats, 1 mile bike. Of course this was for time, so of course my feet are fumbling trying to clip in....ridiculous! Time was 11:25.

Then another WOD was this:

bike 3 miles, rest 1 minute

bike 6 miles rest 2 minutes

bike 9 miles rest 3 minutes

bike 12 miles .....embellish in a long, hot shower

I consumed 2 power bars and tons of water.

I have to start experimenting with salt tablets.

Yesterday I forget to report my 10/20/30 of box jumps, squats, sit-ups, and lunges.

Boy ,was I in a bad mood before this, but afterwards even though it was short in time, I was able to handle my afternoon meetings.

And yes, Bendz, I did count out 10 of those blocks to make the box jump 24 inches.

yikes...tomorrow I have to run....hope my hamstring is looking forward to it as much as me.

I love running in the rain.

time to get the munchkins to bed.....and gee, me too!

2010-03-23T11:38:00.001-07:00

Today, I decided while sitting at my desk, my hamstring/glutes would enjoy the pain of a tennis ball. Too bad, they can suck it up.

Today, I did that funny walk between a walk/run/sprint to get the bike at the over populated gym during lunch time.

The WOD called for a 20kTT at 80%.....so did it in 27 minutes.

Then I moved on to 5 sets of back squats 3x...115lb, 135lb, 135lb, 140lb, 145lb.....mad I did not push myself more. I went right after work, ran into the gym felt rushed and out of place. Was in and out in 10 minutes.

Last minute hockey game tonight too. Was worried about my hamstring but stretched it and rolled on my perfume of choice; Biofreeze. Hope tomorrow it will let me run.

I am aware my body for years has been out of whack as far as muscle imbalance and flexibility.

I have done the drill of getting new orthodox/trigger shots/ultra-sounds/exercises, but I am wondering if I should take all the necessary steps in doing it again.

It's so freakin exhausting mentally, physically and yes, financially.

I was handed a business card for a physical therapist today.

I am not giving into the pains and the imbalances, but am trying to work through them with massage therapy, ice, stretching, and newly learned...REST.

Gosh, let me cross the finish at this LPIM.

2010-03-22T18:12:00.000-07:00

hummmm.....

This is entry is rather unemotional as I am just trying to log it and get some rest. I said rest, not so sure about sleep. So hard to wind down after a beautiful weekend and a crazy day at work. And last week, just too emotional to even go there.

Maybe the rain will lure me to sleep.....

So picking up where i left off:

March 17..WOD= Tabata not too bad. Bike 20K, I actually did 12.40, (ya my kids don't ask me for help on their math) Anyways hit the trainer for 25:22

March 18...WOD = OK this was hard! the 6x5k at 60rpm....I have to say it was not always at 60rpm, as I pushed at different times but i did not once change gears over the sets. So it went like this:
11:57
11:21
11:27
11:31
11:40
11:50

as far as the 5k...hamstrings wouldn't let me..... I ended up walking most of a 10k route. Since then I have been really trying to stretch glutes, hammies, hips, abductors, quads. The roller beat me up.

Also today, I ended up getting a Cortisone shot in my shoulder. So with that and taking 2 Al eve 2x a day for a week, I really, really want that date with Fran before LPIM.

March 20=WOD back squats at 1/2 body weight 30x, not too bad. 20k bike...can't find the scrap paper i wrote it on.....it will turn up, most likely in the bottom of my washing machine. and hockey, we only had 2 centers, so lots of backchekin. My legs were pretty tired even before I stepped on the ice.

March 21 = WOD bike 10k, 3x for time.....put the bike out on the grass and spun as the neighborhood kids played soccer and continuously asked for snacks and water. lol Again, legs were really needing to work. it was 25:51, 25: 07, and 25:31.
Then another night of hockey. We had 3 lines and my left hamstring was working for the opposing team.

March 22....DAY OFF.....well mixed emotions since I do not feel confident in my performances, but again, I am a recovering exercise binger and I need to learn to recover aggressively as I train.

well the rain is calling me, good night, sweet dreams.....

2010-03-16T19:04:00.000-07:00

The gym is still so packed at lunch time..... Glad to see new year resolutions are sticking.

As I recall, my new years resolution was to believe in my training plan.

Lets just say I am typing with a frozen bag of corn flung on my shoulder.

So I still believe.

I am not giving up despite some setbacks.

Today I was able to grab a bike and rode for 30 minutes to move the legs and later stretching.

Almost made it into a 20k TT but didn't think to do that till later in the ride.

Moments ago, I just wrapped up my day in my basement with 50 standing lunges/10 box jumps and 25 sit-ups 3x.

Tomorrow I am going shopping for a bigger bag of frozen peas.

2010-03-15T14:08:00.000-07:00

I am back...

Back with the sense of knowing when to say when.

Knowing the signs between pain and soreness.

I am a recovering "exercise binger"

My body says stop and my mind says go...and as a result injuries happen.

So I took time off as recommended by Max, and I actually did it.

NOT EASY!

I almost had my kids hide my sneakers for 4 days, so I wouldn't be tempted but I was so busy with 9 hockey games in 2 days, that it was easy, well kinda easy missing my WOD.

So today, hum, I decided to not look back and go with the WOD of the day. I warmed up with 30 minutes on the bike then did 5 sets of 5 Back squats.

1 = 90lbs

2 = 110lbs

3= 130 lbs

4 = 145lbs

5= 145lbs

I emailed Christina before I left for the gym and admitted I was sweaty and nervous.

CRAZY, I know.

Ok, so my shoulder is most likely tendonitis, so that will take time to heal. Never fast enough.

Hamstrings, and all those other muscles, I need to STRETCH.

2010-03-09T18:46:00.000-08:00

Well, its 10:05 pm and I just came up from the basement.

Why??

I remember saying to myself my plan will test me, but not defeat me.

Don't feel like getting into much detail but bike TT was 27:00 for 12 miles on stationary bike/random/level 13...While riding Mike and I spoke of the Miles for Myeloma race in June. Talking details/sponsors,etc.

So was a bit distracted with my intensity, but for today that's OK.

legs a bit tired from the back squats.

Well 2 of the 6 TR at the gym were broken, then another started going crazy with speeds, so what to do.....Hummmmm.... Looks like no TR for me.....and truth is my left Hamstring is so mad at the world right now.

So hit the elliptical for 30 minutes.

It did feel good to let loose and rock out.

Hit the massage table for 15 minutes in hopes me and my hamstring would kiss and make-up.

So after work tonight, I wanted to try and do the TR to get in my 3x 400m, but my hamstring was not cooperating so I did do the 21 squats/21 sit ups for 3x.

My perfume has been put on the back shelf for now....its all about the Biofreeze and newly; Desitin.

And yes, my late night snack is back to Motrin.

2010-03-08T16:00:00.000-08:00

Monday work day is over!

YES!!!

ummmm, where do I start...weekend jam packed with multiple hockey games, grandma's birthday, workouts, grocery shopping, laundry, watching snow melt, etc.

So Saturday, yes it was BEAUTIFUL out.

How do I explain this one...so my spin tire is on my bike, do I take the 5, OK 15 minutes to change it out or just spin on the trainer??

Well, I grabbed the trainer, threw it outside on the deck and off I went for my 20 mile TT.

As I was riding, I was not feeling guilty, after all, when you are on the trainer there is no time to coast. So had a tough workout.....enjoyed climbing the make believe hills, having the neighbors stare at me, and never was blown over from the breeze.

See the thing with me, riding outside, I need to gain my confidence back from the Fall.

These tri-bikes are so fast and so fun, and the wind along with skittish chipmunks and big squirrels...get my point?

So 20 miles done at 1:18.

Sunday was a pool day....I had just got off the phone with Grease from Brigham's in Boston and she was sounding like herself...feisty, loud, obnoxious, and ready to start her recovery at home from the stem cell transplant.

So that gave me a huge boost to conquer my WOD.

I hit the pool.

I warmed up with 10 laps, then completed 9x100...was suppose to do 12x100, but the shoulder was not going to put up with me today.

I finished a warm down with 1x100 with the kick board.

Then came ice hockey....legs were tired and mind was not really there.

I can pin point it...late night before, bad nutrition, and my shoulder got the best of me today; both physically & mentally.

Finally its now Monday.....

I emailed Max...HELP! I am flipping out...how can I follow my plan without burpees, push-ups, thrusters,etc and still feel mentally and physically in the game?!!!

So for the next 2 weeks, Max adjusted my plan to take out arm related exercises.

Looks like sit ups, box jumps, lunges, squats will become my next best friends.

I know Bendz will love accompanying me on these.

So today was Back squats.....7 of them.

So I warmed up on the bike for 5 minutes.

The squats went something like this....
3x = 90lbs
3x= 110lbs
3x= 130lbs
2x=165lbs
1x= 170lbs

I think I could have nailed another 170lbs. March 15th I'll get my shot at it again.

My necklace was digging into the back of my neck, gee, that hurt more than the squats!

phew...

Going to bed tonight a little more at ease, knowing that my plan tomorrow may test me , but will not defeat me.

2010-03-05T12:57:00.000-08:00

TGIF!

Today was a great day, I hung out with Angie. We went to the gym, then went and indulged in our proteins (grilled chicken on salad), fat (french fries, shared of course!) and carb (1 beer..Half Penny...pretty good I must say)

She lives right next to me, but we had so much to catch up on.

OK, my real reasons for blogging, I almost forgot......(not really)

I had to manipulate my plan a little. I ran 4x4oo with 20 squats in between. It was hard and frustrating to time as the TR kept shutting down, just to the point where I had to get the speed back up to 8.8-9.3mph.

The burpies, I believe will be back to haunt me next week. Bring it on!

I had to warm up my ham string for 1 mile and some stretching before I attempted my 4x400.

I ALMOST, wanted to re-run the 45 min workout that turned into an "ugly" earlier in the week, but this is where I needed to be disciplined.

I know tomorrow I have an intimate 20 miler TT with my bike.

Oh, I did get in the pool today...

I was abit nervous, but I know my injury has gotten better. The bone on the shoulder is not tender, but still walking on egg shells, afraid to re-introduce heavier weight baring activities.

I did a 700yd TT...11:09. I'll take it.

I was excited to not have Motrin for an afternoon snack.

2010-03-04T11:10:00.000-08:00

Grease U rock!

Hearing from you even though you were in between bouts of nauseousness and minutes from a blood transfusion, you wanted to know how my training was going. And you think I am tough?!

WOW.....

Sometimes a call from a dear friend can be all you need to get moving, and moving with determination and a purpose. So thank you Grease.

So my plan asked of me to get on my bike...4x5k increasing effort and decreasing speed.

So I did just that.

My first 5k, I climbed at the 3 mile mark to end

2nd 5k , the climb happened at 2.80 miles to end

3rd 5k, the climb was at 2.40 miles to end

4th 5k, the climb was at 2 mile mark till end

Beach Rock, Look out!

Then my plan wanted 20 box jumps/5 push press/10 burpess with AMRAP in 15 minutes.

OK, there was no way I could bag all of this due to, ya, you know, so I did this:

20 box jumps/25 sit-ups/30 squats with AMRAP in 15 minutes.

Was able to complete 7 sets in 16:00.

Athletes can sometimes really go nuts with their workouts.

The craziest I got today was walking around with a ruler in my house, measuring anything close to 24inches that could support my box jumps. The closest I got was an old toy box in the basement that came in at 18 inches.

Let's just say after, I dug through that old toy box with smiles and bouts of laughter.

2010-03-03T05:15:00.000-08:00

I smelled "mud" yesterday.

Yes, mud!

It smelled delicious.

So much that I wanted to roll around in it.

This morning, it was snowing out.

I do love the sight and smell of fresh fallen snow, but I am ready for mud.

I decided the weather has emotions too... Always changing.

So today.....no pool, I forgot until around 11:30, I had a 1pm meeting and still skeptical about my shoulder.

Well I could have talked myself into not having anytime for the gym cause of the lunchtime meeting but I am an Ironman in training. But more so my hamstrings and hipflexors from yesterday needed some comfort.

They were still a bit grumpy.

If I remember, I was going to rest my legs today, but in order to stretch them, I needed to warm them up. So hopped on the bike for 30 minutes.

Then the hard part came, the stretching. OUCH. Spent a good 10 minutes of torture here.

Those kettle balls, so bright and cheery in color were staring at me, but like with my date with Fran, I had to pass.

A good friend of mine said to me today, "grigs, it sometimes takes a breakdown to hit a breakthrough."

hummmmmmm....

2010-03-02T12:07:00.000-08:00

Today was about not quiting, not pushing the stop button and not hitting the shower early.

There was no shame in walking.

My left hamstring and hip flexor were throwing temper tantrums today. They do have a right to be a little upset seeing I have not rested them since some time last week. Heck, they got me through my 13.1 run last week, my 30k bike, my hockey game, etc...

Maybe I'll celebrate and give them an extra stretch and a shot of Biofreeze.

So my WOD was to run for 45minutes = 4.91 miles. Yes, ugly.

Sometimes an ugly workout happens.

It's what makes me a true athlete.

Athletes also like revenge.

I think the pool may be a nice place for me tomorrow.

By the way the massage therapist says it's a "little thready". Better than last week.

So maybe 1000yd tomorrow and some squats in between.

"Fran" is going to get a smashing of a date when I am 100%.

For the heck of it, to boost my mood, maybe I'll apply some coconut sun tan lotion.

2010-03-01T18:36:00.000-08:00

Why do we want our injuries fixed in 3 yesterdays while we can wait 3 tomorrows to throw out the sour milk in the refrigerator?

Patience.......can some one prescribed that in a pill form for me?!

So, I got to the gym, half the company was there.. i did an absolute no-no in Max's book, the elliptical....i really wanted to follow my plan of rowing, kettle balls, and pull-ups but physically it would aggravate my injury. Ya, I am sick of talking about it too.

So I cranked on the elliptical for 45 minutes at level 7, then wanted to test the rower. I did 500m, then got off and took out my frustration on the foam roller. I let it beat me up. Probably the best thing I did today.

Tomorrow I see a massage therapist for 15 minutes, hopefully she can work it and perform miracles.

I do believe in miracles.

2010-02-28T13:32:00.000-08:00

I love the look of an athlete. Their vibrant uniforms, their emotions, their stories, their dedication and strength they use to take care of their physical and mental being. They project such radiance.

So this weekend.....4 different hockey rinks on Saturday and only 1 on Sunday. Let's see where I can make some time for myself to fit in whatever max has in store for me.

So Saturday morning....real pretty snow and I was loving my warm flannel pajamas. GET Moving!

Hummmm, I woke up to some sore legs from the 13.1 run. I glanced at my plan , and OUCH, there was a 30k TT on the bike.

OK, so just do it

I had grab some water bottles, my Ipod and down the basement I went. If i didn't do this I know the mood i was going to be in, being gone to my kids hockey games all day from 10am -11pm. Yes , a grouchy parent, no not at the refs, nor at the players, but at myself.

so I jumped on the bike, my hip flexors were a bit cramped. I need to get on MY bike and not the gym bike as much as I can. What a totally different fit.

Well, here it was ave speed was 14.5, max was 17.4 and done in 1:16:38. Not crazy about the time. I needed to do some standing intervals just to stretch my hip flexors. I actually enjoyed this as I pictured climbing 309 in the short weeks to come.

So Saturday done...I really wanted to sleep with my foam roller, but Paul was against it.

Sunday....I wanted to check out my shoulder/neck siuation. I knew I had missed a 1000yd TT in the swim so i gave it a shot. TT= 15:44:36. I was suppose to swim anyways today with sqats/push-ups, but I know the injury is still there....(ok, I am not going to panic yet) I then went up stairs and hit the back squat sequence so warmed up with 45lb....drum roll please...95/lbs (5x), 115lb (5x), 135lb (5x), 135 (5x), 145 (5x). Next time I am going for more weight. Some one remind me, please.

Something about Rocky Balboa music...love it.

Ok, Now I am off to my own ice hockey game. Looking forward to the nasty sweat and always, BACK CHECKING!

Tonight I am sneaking in my bed the foam roller.

2010-02-26T13:23:00.000-08:00

I had to re-blog myself today.

I deserve it.

So I headed to the basement to run 13.1 TT ...I wasn't nervous. I just felt I needed to redeem my spirit, and so I did.

I usually love running outside, with no music, but today with the snow and ice, I decided against it. I grabbed 3 Gu's, 2 water bottles and my Ihome.

Put on "shuffle" for my IPOD, TR incline 1, and started out at 7.3mph, let the journey began.

As the miles came and went, I sure did alot of thinking..."life is real", "shit happens", love my kids',etc....

As I neared the 8 mile mark, I mentally knew, 5 miles left. I can do 5 miles...I was on auto pilot which was great, cause usually this doesn't happen for me on the TR.

So with 3 miles left, I realized i had some left in the tank....I turned it up a notch or two and by the last 2 miles I may have been up to 8.1-8.3 mph.....BUT, then small cramps were attacking the calf muscles. Uh-oh...I kept telling myself to relax and just finish. My quads and hamstrings felt strong, my breathing was not an issue, my form felt great but.......arrgggg!

By the last 1/2 mile or so, my toes were gripping the bottom of my sneaker as the calf muscles became angry. I wasn't going to push the stop button.

I had 1 gu per half hr, but not enough water and didn't even consider salt tablets. This is an area that Max is going to jump in and help me with this Spring.

DONE....1:42, I was redeemed!

I may not be an Ironman yet, but I am back to being an Ironman in training.

2010-02-26T06:04:00.000-08:00

WOW, what a roller coaster ride! I wish it was the Superman at 6 Flaggs, but unfortunately its more on the emotional side. On Wednesday around 4pm, I was celebrating happy hour at my desk with chocolate, not one , not two, but let's say I woke up the next morning with a sugar hangover.

Not to justify it, but I am not alone on this roller coaster ride as another friend of mine ate half the batter of brownies and then continued to eat 4 after they were cooked. We spoke to each other on the phone this morning and gave each other the re-assurance of getting back in the saddle.

I know part of my landslide comes from my right shoulder/neck area being extremely sore. So I had to put off my date with "Fran" and the pool. I am starting to panic even though Max has told me not to worry. But I wish it was easy as pushing the "easy"button.

So today, it's snowing out. Real pretty, but I wanted to run my 13.1 TT today outside. I am trying to not look back on my training plan and freak about missed workouts, but its difficult.

Yesterday, I just needed to blare my music and make some nasty sweat. The bikes were taken so I decided to bang out an hr on the eliptical for an hr at level 7. Sorry, Max. I know... i consider yesterday like a mulligan in golf. I then did some sit-ups and squats.

Hopefully next week "Fran" and I can have a date.

2010-02-23T17:56:00.000-08:00

So glad I had a 15 minute massage scheduled for today....if it wasn't for that I am not sure I would have left my desk for lunch today...still feeling crappy. And my right neck/shoulder is painful, wish it was just sore, but i may have strained it. Not the end of the world, but sucks. Those awaiting 100 push-ups still haunt me.

Once I got there I just hopped on the open TR. It would have been too easy to just sit my butt on a bike and pedal into no where land and bag the WOD.

But a best friend of mine, is up at Brighams in Boston going through a stem cell transplant. Did she decide to just "bag "all her massive doses of chemo to avoid painful bouts of nausea, or blow off bone marrow tests so harsh to anyone, or take pleasure in sleep less nights in the hospital? NO!

So I warmed up and did the 6x800 on the TR. Speeds were 8.8, 9.2-9.3, 9.5, 9.5, 9.5, 9.5-9.6.

I was rather proud to have accomplished this as I was so close to just throwing in the towel today. So thank u Grease.

2010-02-22T18:35:00.000-08:00

Please pass the tissues......I think I am suffering from a cold/headache/aches from yesterday's pool workout. Christina believes she get sick from the pool too sometimes.

Yes, Monday's alarm came way too quick today. Even my coffee did not taste good.

What kinda day was this going to be.....

Due to my dear friend Bendza, she coaxed me into a workout AND lunch after wards at the Y. So I grabbed my gear under my desk and headed out.

Not a happy camper, as I knew I had from yesterday's missed workout the 50 step/40 box/30 sit ups/20 push ups/10 burpees for 2x for time...I am in the ballpark of 13:00 - 14:00, I messed up the multiple lap counters...hate buttons! Looking forward when I am feeling better to crush this time.

Today was suppose to be 100 push-ups for time, but did not want to just go through the motions, so saving that for a non-tissue day. Better be soon!

And Bendz, we made sure those box jumps got a grunt or two out of us. I think they were as high as Mt Everest, right?!

Well the real WOD of the day was surviving a 10hr plus workday, my mother in laws cooking and my daughter's ice hockey practice.

Nothing like the smell of Biofreeze to sooth me to sleep.

2010-02-22T05:18:00.000-08:00

Sunday February 21

I became a kid again for 1 hr this morning. My daughter's hockey team needed players as they were up against a u19 team. Lucky #13 I wore....lucky not so sure...I tripped over the blue line, almost whacked my head back checking and then got on the score sheet, no, not by scoring but getting a penalty. My daughter still lives with me, so I guess I wasn't that much of an embarrassment.

That was fun...

So now back to the training plan...

150 Wall Balls....since my gym doesn't have the high ceilings nor the 12lb ball, according to Max use the 25lb weight that goes on the bars and squat and push it over the head. Arms were not happy but was able to complete this in 6:47

Since I had my own hockey game at 4:45pm, I avoided the 50/steps, box jumps, burpess, sit up, push up, etc.... but I wanted to get the swim in. I hate it (actually get nervous/anxious) when I fall behind on the plan, so learning to move things around.

Glad the swim wasn't a time trial (20x50yds with :15 rest) but after doing the wall balls, my arms were not as bad as I thought they would have been. I actually felt stronger in the pool today then I did when I had to swim my 500yd TT. Crazy....

Hot Shower here I come!

2010-02-21T08:48:00.000-08:00

Saturday, February 20

It was a day filled with hockey oh, and a car load of teenage girls screaming to music, at least they think it's music. After a long drive to New Haven, I knew I had a small window to get on my bike.

I jumped on the bike around 2:40pm in the basement, rode 30TT on small ring/15 average speed was 15.6 with a max of 17.8 getting me to 7.84 miles.

Not sure how good that is. no time to think, then I literally changed out of my sweaty wear and head for the Farms to play in my own 3:45pm ice hockey game.

LOVE back checking!

150 Walls balls will be my wake up call tomorrow.

2010-02-19T15:18:00.000-08:00

Great day with the kids and some friends tubing at Woodbury Ski Area, but gee I think the bright sun /fresh air and of course the crap (yes, Easter Whopper eggs already!) I ate lead to a disastrous WOD.

Let me just blog it and be done....15:21 with one push of the stop button for a few seconds....total guilt came over me as the seconds ticked away....I could blame it on the fact I felt my feet near the end of the TR and didn't feel like pulling a Shaun White and banging my chin.

Reality is ...poor nutrition and lack of sleep.

Another bad habit of mine is biting my lower inside lip on tough workouts. I thought how could I have these can cor soars in my lower mouth but I finally put 2 and 2 together. When things got tough( on the bike especially) I was biting my lower inside of my mouth, and then occasionally sticking my shirt in my mouth and chewing on that. Real attractive....

Maybe i should end this blog stuff, its been not even a week, but it keeps me honest with myself.

Time for an attitude adjustment.

It's 6:36pm on a Friday night, wonder if the kids would mind if I went to bed now?!!!

Can't wait for the sun too rise tomorrow.

2010-02-18T17:49:00.000-08:00

ok, those lunges from last night did not keep me from getting out of bed, but the biking today was not so easy. I did the bike at the gym on random/level 13 with 33 minutes plugged in...I did follow the WOD 5 on/1 off, 10 on/1 off, then 15 on....managed to put in 11.27 miles. I did get the sweat I missed yesterday, but not a "happy sweat" if there is such a thing.

then moved to the pool....struggled here too. My arms must have been tired from the power yoga the day before.... we did a lot of plank/push-ups stuff (ya, some yogie I am, dont even know the right terms)....but the breathing was tough too....7:37.

Tomorrow's a new day......

2010-02-17T18:36:00.000-08:00

250 Lunges......

DONE....6:49...no stops

I wonder if I walked them instead of doing them in one spot, my time would have been less....next time.

I did power yoga at lunch time, not a lot of sun salutations, phew.

Missed the sweat today, but I am sure I will make up for it tomorrow...

2010-02-16T18:01:00.000-08:00

Treadmills either love you or hate you....today mine played mind games with me. I started out strong and was determined to kill this run of 20 minutes on random/level 1....after getting it to 8.6 - 9.0 mph, the TR started having a mind of its own, the speed kept shortening out going up and down to 8.0 At my work gym, the trainer said they were having problems....so of course I want a "do-over" NOW, but I know that is against Max's rules....I did bang out 2.97 miles.

Then I moved on to the 10-1 reps of 24inch box jumps/burpess/sit-ups....are burpess called burpess cause sometimes you burp up what you had for breakfast?! I knew I had 15 minutes left on my lunch hr and so debating on whether to save this WOD for tonight....no way, had to coach ice hockey..so dug deep and did it in 9:17. Amazing when you are crunched for time what you can get done.

Finished the night with shoveling and chocolate covered strawberries.

250 lunges tomorrow...buying Advil in the morning before work.

Monday, February 15

2010-02-15T17:02:00.000-08:00

Here I go.....

A new ride for me....I have never thought I'd blog myself. Gee, I still don't even have a real cell phone and face book and twitter? What's that?! Outside of all this technology I find this blog helpful to focus on my performance both mentally and physically as well as receive feedback from others making this IronMan journey. So here I go...

Today...thrusters and burpees = OUCH! The thrusters were tough, "grunting tough", glad the gym was fairly empty. As I got down to 12, 9, 6, 3, I as able to continue with out interruption. So glad it was only the 45lb bar, otherwise I am not sure I would have been able to drive home, never mind untie my sneakers. And the burpees....the push-ups were rough due to the 70 push-ups and swimming from yesterday. But the jump though with the feet, I need to focus on pulling them straight through....i seem to not do this and my feet burn on the inside..weird I know.

Looking forward to sleep and a good night for USA in the Olympics.