The AM workout was 200 reps of lots of different things, mostly the following in not necessarily the performed order:

• Leg extension
• Leg curl
• Hip flexion
• Hip extension
• Bent-over lateral delt
• Front delt
• Row
• Bicep curl

• Russian twist: 6×3 each side
• Glute ham (3 reps to arm's length), body-weight squats (3 reps), repeat for a total of 10 times each

Today's AM workout was very similar to yesterday's only in a slightly different order:

• Lunge press: 30 seconds R, 30 seconds L, quick-style lunge, all the while pressing a bar up with arms (basically a whole-body motion), 6 reps each leg, 30 sec rest between R, L and next set (alternating starting leg)
  
• Altitude drop legs: 5 jumps, 10 times, about 30 sec rest, alternate starting leg
  
• Low squat foot jumps: 10 sec on, 10 sec off, 12 times
• Single-arm dumbbell row: 10 sec on, 10 sec off, 12 times R, same thing L
• Push up: 3-min iso from top on knees

We didn't do the plenty row—I'm not sure why. Work went fast, home for a nap, then back to the cabana:

• Push up: 3-min iso from top on knees
• Push up: 3-min iso from bottom on knees
• Lunge press: 30 seconds R, 30 seconds L, quick-style lunge, all the while pressing a bar up with arms (basically a whole-body motion), 6 reps each leg, 30 sec rest between R, L and next set (alternating starting leg)
• Altitude drop legs: 5 jumps, 10 times, about 30 sec rest, alternate starting leg

Normal Workout

For the first time in at least 2 weeks, I got to do a normal workout. After yesterday's run, I was happy to be doing something that I knew I could do and do well.

• Standing row: 10 sec on, 10 sec off, 12 times R, same thing L
• Push up: 3-min iso from top on knees
• Plenty row: 1:15 each arm, repeat for 2 total each arm, 10 lb-dumbbell
• Lunge press: 30 seconds R, 30 seconds L, quick-style lunge, all the while pressing a bar up with arms (basically a whole-body motion), 6 reps each leg, 30 sec rest between R, L and next set
• Altitude drop legs: 5 jumps, 10 times, about 30 sec rest, alternate starting leg
  
• Low squat foot jumps: 10 sec on, 10 sec off, 12 times

I felt much better this morning than I have the last couple weeks. I definitely had a better attitude. Spending some time in the Word helped me focus, as well. Here's what encouraged me this morning:

Psalm 37:23–24

The steps of a good man are ordered by the LORD, and He delights in his way. Though he fall, he shall not be utterly cast down; for the LORD upholds him with His hand.

Having a trainer and friend who knows God and understands spiritual battles is an amazing blessing. I would like to say it's an answer to prayer, but I didn't even know I needed someone like that until He met that need. I'm so glad He's in control!

Today's swim was better than last time's by 7 seconds and faster than the previous fastest by 5 (8:05). So for all my attitude/worry/uncertainness/lack of confidence, I still am getting better and really have no reason to be as unfocused as I am. This time did not include, however, my two stops to empty all the water out of my goggles—so much for swimming with only a headband and no swim cap!

The afternoon workout was much needed considering I didn't leave work until 7. I was happy to have been able to get away to swim earlier, but I was even happier that we got done what we needed to before the end of the day!

• Altitude drop legs: 5 jumps, 10 times, about 30 sec rest, alternate starting leg
  
• Low squat foot jumps: 10 sec on, 10 sec off, 12 times
• Single-arm dumbbell row: 10 sec on, 10 sec off, 12 times R, same thing L
• Push up: 3-min iso, wide, between a squat rack
  

I didn't get home until after 8:30, but I think I accomplished a lot during the day.

Running Miles

The morning's workout was more mentally taxing than anything else because it involved visualization. I really wasn't going to work out at all because I was running in the afternoon, I just went down for the company (Will, Bill, Nancy, and Luke). After standing at the wall for a while watching, I sat with Will and tried to figure out what I was thinking. I didn't really get anywhere. And since we were going nowhere, I had to visualize running a mile. At Pinkerton Park. In 6 minutes. Will told me when every 1:30 was up because we know where the quarter-mile markers are, and that really helped me stay focused (I didn't realize how helpful it was until later when I tried it again, by myself, and finished in 3 minutes).

I have lots more to say but no time now. This was my encouragement for the day:

Psalm 37:3–6

Trust in the LORD, and do good; dwell in the land, and feed on His faithfulness. Delight yourself also in the LORD, and He shall give you the desires of your heart. Commit your way to the LORD, trust also in Him, and He shall bring it to pass. He shall bring forth your righteousness as the light, and your justice as the noonday.

Much needed, definitely.

Then we went to run at Pinkerton Park later. 3 miles, 3 reps. Mile 1: 6:58. Mile 2: 7:12. Mile 3: 7:17. Will had given me something called Bentonite to drink an hour and half an hour before running; it is supposed to help keep your stomach from being upset. I drank it, but it didn't help. I'm sure it's not stomach-related, rather all in my mind. I think I took at least 10 minutes between the first and second miles, laying on the ground feeling ill. Then I didn't want to get up and run again but did anyway. I was at the point where I was basically just running on only Will's belief that I could—it sure wasn't any desire of my own that was propelling me.

I wanted to run for 6 minutes and see how far I could go, so I set the Garmin for 6-min intervals. I didn't always push start, so the results are kind of scattered. I was happy Will was timing.

• First mile's first 6 minutes: 0.86 miles (running up first, exactly to the bridge), 7:01 pace (5:03 best)
• Third mile's first 6 minutes: running up first, exactly to the pet poop trash can (not as far as the previous one)
• Mile 3 total: 7:17 (5:27 best), 117 cal; Quarter Mile Splits:
• 1:38, 6:41 pace (5:27 best) (this is slightly uphill to start and then mostly downhill to the marker)
• 1:55, 7:38 pace (6:55 best) (this is mostly flat then a little downhill—which I can never seem to run past when we do other reps—and then up to the marker)
• 1:50, 7:37 pace (6:42 best) (this has two switch-backs and then is downhill to the marker)
• 1:52, 7:31 pace (6:46 best) (this is around a curve and then uphill to the end)

Afterward, I tried to eat but wasn't hungry. Then I went down to watch Zach work out. It was fun just watching someone else and not having to do much. I did a few arm swings, but that was about it. I had really been trying to focus on keeping my chest up while I was running, but Will said my arm's were like robot arms and not moving much. Ugh. At least I could breathe well the whole time I was running. Slight progress.

Outside Ride

It was cold outside today, and I think I've finally thawed out enough to type (thanks to a nice hot shower, heat, and hot supper). It got colder as we rode, and the wind didn't let up much. However, it was nice to have a great tailwind in spots!

• Total time: 2:04
• Mileage: 35.47
• Average speed: 17.1 (max 32.4)
  
• Average HR: 162 (max 194)

I got dropped around mile 30. That was a bummer for me, because I'd held on so well during all the other hills. But once I got off the back on Wilson Pike, I couldn't get back up to the group. Then I got into my own head and really couldn't do it. Definitely gotta work on the mental game still. And yes, the last time I was on the bike with the Garmin was 11-29. Good thing I didn't know that or I'd probably have had even more mind games going on.

The only other workout I had today was 100 deep breaths. Running fast tomorrow!

I made some pizza tonight with crust from the cookbook Robin made for us all. It was tasty. Unfortunately I don't have pictures of the completed pizza, but I do of the crust!

Yum!

Will joined me a little later to bring me Bentonite for my stomach and to listen to me talk about how I feel like I've lost some of my confidence. That was really all I was thinking about during the last 5 miles of the ride, but it's something that I think I've been suppressing for the last couple weeks (probably since we started the different breathing things). Because I'm only riding and running once per week (significantly less than the 4-5 times, each, that I would normally be doing in preparation for races), I really have no idea how physically I'll perform. I don't know how fast I'll run or how long I'll be able to go. I don't know whether I'll ride well or be able to stay with the group. It doesn't really make sense; I know that physically I can do it, but when I get to that place, my mind says maybe you can't really do it. How do you know you can since you haven't been practicing this? Are you crazy?

Will's advice was to just tell myself that I'll be fast and then I will be. But I just don't know. Sure, maybe if I tell myself that, I really will be; and sure, if I tell myself I'll be slow, I probably will be. But at that point I'm not saying either yea or nay—I'm just saying I don't know. The thing is that this always sounds like it makes sense in my head. Then when I actually say it, it either doesn't come out right or Will uses some other logic that makes it sound foolish.

Someday I'll figure out what I'm actually thinking and be able to communicate it well. It might be a long time down the road, though.

Fun Run, Outside, in the Cold!

Today I went running with Hollyn. We ran all of 4 miles, but it felt great. Well, after it was over, that is.

I really didn't know how fast I'd be nor how far I'd be able to run, so we set out to do 4 miles. At mile 2 I had to stop and walk. My stomach just wasn't happy, and I don't know why. After about a quarter mile we continued and ran fine, and I felt after we finished that I could have gone farther (my stomach wasn't hurting then). I think we ended up with an 8-something average, tho, which isn't very fast. From the Garmin (I deleted the lap where we walked):

• 31:17 total, 3.7 miles, 8:27 pace (5:33 best), 153 HR (191 max), 443 cal
• 15:27, 1.86 mi, 8:18 pace (6:47 best), 168 HR
• 7:28, 0.85 mi, 8:49 pace (6:01 best), 136 HR (this was after the walk to the next mile marker)
• 8:21, 1 mi, 8:21 pace (5:33 best), 143 HR

Hmm, I wonder when my HR is the highest! I really did feel better after the first couple miles, also. When I finished I was OK, but my stomach was not happy during the first 2 miles.

Later in the afternoon, I met Farkases as Third Coast Clay to paint some Christmas ornaments. Well, the kids painted ornaments, and I found this practical dish that is not an ornament but is something I can use.

Christmas Tree pre-fired (not an ornament)

No evening workout, only breathing 100 deep breaths. Since I'd missed church, I wanted something else to do and stopped at Publix to pick up Seven Pounds with Will Smith.

Christmas

Christmas presents

• Amazon gift card and (not pictured) socks: Mom and Dad
• Push pins, gloves, (not pictured) spatula, and chocolates: R & J
• Clif bars and (not pictured) tank tops: M & M
• inside Triathlon: Bill and Nancy
• (not pictured) Money: G & GJ, GR and GB
• Sanctify t-shirt: Will
• Something that I hope to find out what it is: Lana
• Tin of (not pictured) goodies, (not pictured) Twix, note pads, ornaments, and a necklace: Farkases
• Cycling gloves, swim suit, and (not pictured) wool socks (REI gift card): JO

We had a little fun at Farkas'. Woke up late and opened presents (after playing the Wii), ate breakfast, played some more, ate lunch, and watched White Christmas. It was a fun, relaxing day.

Christmas Eve

My favorite of the Farkas' ornaments

Thursday we worked out--lot's of breathing again. Might have been front dent, push up, lunge R, L, and glute ham. Not positive.

Then it was off to Farkas', where we mostly hung out for the day, church, then back to Farkas' for dinner, opening a few presents, and playing the Wii.

Merry Christmas!

Almost Christmas!

This morning Nancy gave me a sweet Christmas present: An issue of inside Triathlon! That will definitely be a fun read. Amusingly, it was to Kealen from Exercise Buddies :-) The picture on the front is of Chrissie Wellington, arguably the best female Ironman triathlete. Interestingly, she is not wearing an aero helmet but rather a regular Bell or Giro helmet that the rest of us AGers wear. Maybe the article about her will discuss why; I sure thought it strange, and it was the first thing I noticed regarding bike fit/setup/gear.

Here's what we did this morning:

• Bent-over lateral row with rebound reps: 1.5-lb dumbbell in each hand; 10 deep breaths, 1 rep, 10 deep breaths, repeat for 10 total reps
• Front delt raise: 1.5-lb dumbbell in each hand; 10 deep breaths, 1 rep, 10 deep breaths, repeat for 10 total reps
• Glute ham from top: 10 deep breaths, 1 rep, 10 deep breaths, repeat for 10 total reps
• Wall squat from top: 10 deep breaths, 1 rep, 10 deep breaths, repeat for 10 total reps

Tonight will likely be swim only (or not—we ended up spending a couple hours at Opryland and Opry Mills and I opted for dinner over swimming) so I can have some time to spend at the Opryland Hotel admiring the nativity scene in the front and the myriad lights throughout the common area.

Rockabilly Christmas Concert

Nativity Scene on the front lawn, complete with the reading of the Bible

This light tree was huge!

Today's morning workout was a good one. I'd woken up frequently during the night feeling sore, but I wasn't sore at all when I got up for real. I was happily surprised, because I knew today would be more of the same as yesterday and I wasn't disappointed:

• Wall squat: from the top; breathe 10 times, 1 rep, breathe 10 times, repeat for 10 total reps
• Glute ham: from the top (get close to 60* if possible); breathe 10 times, 1 rep, breathe 10 times, repeat for 10 total reps
• Lunge: from the top, L, R; breathe 10 times, 1 rep, breathe 10 times, repeat for 10 total reps (I did all 10 in a row on my right leg!)
• Push up: breathe 10 times, 1 rep, breathe 10 times, repeat for 10 total reps

Tonight's workout:

• Zurker squat: holding a 45-lb bar cradled in arms; breathe 10 times, 1 reps, breathe 10 times, repeat for 10 total reps
• Glute ham: from the top (60* or as close as you can get, which looked like about 85*); breathe 10 times, 1 reps, breathe 10 times, repeat for 10 total reps
• Bench press: 30-lb bar; breathe 10 times, 1 reps, breathe 10 times, repeat for 10 total reps
• Front delt raise: 2-lb dumbbell in each hand; breathe 10 times, 1 reps, breathe 10 times, repeat for 10 total reps; do rebounds for the reps)

Breathing!

Today I actually got to breathe during my workout! I was thrilled!

• Lunge: from the lunge position, take 10 deep breaths, do 1 quick-style rep, take 10 deep breaths, repeat for 10 total quick-style reps, THEN switch legs
• Push up: same methodics
• Glute ham from the top: same methodics

That was all we had time for, but I'm sure there will be more of the same tonight. Interestingly enough, this workout, although the extreme opposite of last week's workout, still made me want to cry. I decided I couldn't, though, because I could have my one thing that I couldn't do but then I'd have to be able to to successfully complete everything else. So I stayed composed the whole time. It must be all the focus on oxygen that makes me go emotionally crazy.

After work, I hit the pool for another 500 (8:13). I think I'm going to stick with that distance until I can get down to 7 or so. Getting under 8 is the first goal, and it's definitely attainable. Considering I swim in a 25-y pool and it takes me about 500 seconds for 20 lengths, that's only 1 second per length. Doable, I'd say! So that's goal #1. Then I'll go down from there.

One more thing before the night was over:

• Wall squat: 10 deep breaths, 1 rep, 10 deep breaths, repeat for 20 total reps. Try to do this from the bottom of the wall squat (hah! I lasted 3 and would try on various other ones, but mainly I just made sure my shins were always perpendicular to the ground). Total time: 20 minutes.
• Push up: 10 deep breaths, 1 rep, 10 deep breaths, repeat for 20 total reps. My wrists are still sore even though I did at least half on my fists. Total time: 20 minutes. And yes, despite the fact that it is 60* in my apt, I was sweating after doing these.
  

Saturday Run

It was cold and wet today, but since neither of us looked at the weather and I was ready to go, we ran today. I had wanted to try something other than our run-as-fast-as-you-can-for-as-long-as-you-can runs that I'd been doing: Set my watch for 6 minutes and see how far I can go. Will said maybe next time; today he had something else in mind. We went over to Centennial for the track, I did my little breathing (or not breathing) thing, and then ran 3 times around the track. I made it significantly farther each time, especially on the last one (after which I said I had been determined to go farther and that's why I did).

It helped that Will gave me a little speech about being in a race and wanting to win before the last one. I think I just needed the motivation and the connection between what I was doing and an actual race. That helped me focus and run better.

For later, he gave me something different. I was so happy to work on something other than what we'd been doing the rest of the week! 5 minutes, extreme slow:

• Lunge
• Glute ham from the top
• Push up
• Curl with light bar
• Then I did crunch (I couldn't remember whether he'd said to do that or not)
  

Gingerbread Houses

This morning was a workout with Will. We did the same methodics as we had done the rest of the week. I am not liking this week's workouts at all and am less than enthusiastic about recording them and anything about them. But I'm doing them and doing it, mostly just to keep in the habit.

1. Breathe lots. Today I was at 25, 58 for all 3, so we went with 60 seconds, no iso.
2. Front delt: 5-lb dumbbells
3. Curl: 5-lb dumbbells
4. Push up: 35 seconds, break because I couldn't push up, 25 seconds to finish
5. Glute ham
6. Lunge
7. Wall squat
8. Crunch

For the afternoon, it was more of the same.

• Lunge
• Glute ham
• Front dent: 10-lb plate
• Bench press: 20-or-so pounds

When I have to do these exercises that I don't like and have to do them alone, I think about lots. In fact, I wrote a good little list and then called Will with what I was thinking:

1. When I count to 5, I do much better. I think I can last longer, because I'm not really thinking about holding my breath for 30 seconds of 60 seconds or whatever; I'm just counting to 5 however many times.
2. Thursday's times were higher than Friday's times because I had to do no work after Thursday's breathing exercise. So Will asked was I holding out because I didn't want to work as hard? Maybe, but not on purpose. I never would look at the clock, so I wouldn't know what the times were. I just noticed when I was done that they were higher than they had been.
3. I don't like these methodics because I feel like it's not a good workout. Not everything has to be the hardest thing ever (physically, that is). It was hard, just mentally, not physically. And maybe I wasn't getting a good workout if I wasn't working as hard as I could have been.
4. I can't breathe with my stomach (by expanding my diaphragm)—I seem to move only my chest when I inhale. I noticed this particularly when I was doing bench press. Apparently that's *OK* for this one since you're really just trying to get oxygen in and out quickly; you're body will learn to use it efficiently if you do it correctly.
5. I can't work hard for the minute (or whatever it is) because I can't focus on the reps. Basically, I do the minute, but I feel like I could be or should be working harder than I am. I just am so focused on not being able to inhale when I want to that I forget about the reps. Even though Will specifically told me to focus on the reps.

That was basically what I said. He talked a little back to me but mainly just let me talk. I wasn't really looking for a resolution, anyway. I just will have to work on my attitude for next time we do this (which I hope is a long, long time from now).

After that workout, it was off to Anna and Josh's for a little Christmas party with their friends Mitch and Charlotte. We had a blast decorating gingerbread houses, girls on one and boys on the other, and then we judged them. They each had great qualities, so we declared a tie.

The girls' house: love the wreath!

The boys' house: love the roof!

But there was no ending the night on a tie, so we played Pictionary, girls vs. boys. And the girls dominated! Actually, it was quite close but we pulled away with the win due to our stellar drawing and guessing abilities. Lovely evening!

Base Preparation

My apt, decorated for Christmas

Today was the last day of the base preparation phase of our cycling camp. Each week has been different:

1. Focus on technique and cadence
2. Focus on high cadence a little more—Hello, fast-twitch muscles!
3. Compete in a team time trial—Go team red!
4. Ride Ironman Australia's course
5. Do 1-leg drills and work on aerobic capacity

We had done some 1-leg drills last week, but we nearly doubled last week's drills by doing multiple sets of 45 seconds preceded and followed by 30-second sets. When that was over, we did a few aerobic-level and high-ish–cadence efforts. For 25 minutes, we rode 4 minutes between 100 and 105 RPM, 1 minute between 95 and 100 RPM, repeat for 5 total sets. I spent most of the time in the TT bars and was happy I had them; although you're on your own bike, riding on the trainer is a much different feeling than riding out on the road.

Christmas presents from Parri!

I swam again after work, 500, in 8:10 (1:38 average). August 25: 10:04, 10:37, and 10:33. August 21: 10 minutes. June 26: 8:41, 8:53, 9:00, 9:16, 9:25, 9:23, and 9:12. May 22: 9:38(+50), 8:51, 8:46, 8:52, 8:57, 8:52. May 19: 8:26. April 21: 8:55. March 24: 8:34, 8:32, 8:38, 8:51, 8:52. March 5: 7:58(–50), 8:59, 9:12, 9:10, 9:04. February 17: 10:01(+50), 8:32(–50), 9:53, 7:33(–100), 9:26. I told Will it was at a perceived exertion rate of about 60%. I didn't know what my previous times were and didn't really have anything to go on. Now that I look at them, I see that I've definitely gotten faster; I probably swam most of the other ones around 65–75% PER.

I did only breathing: 3 deep breaths, exhale, hold, inhale, hold, repeat 3 times or until numbers are consistent, 50 deep breaths (focusing on filling up stomach), 3 deep breaths, exhale, hold, inhale, hold, repeat 3 times until numbers are consistent. My times were pretty high tonight—up to 35 and 80 seconds!

Breathing Part II

This morning, although a new day, was not much better than yesterday.

1. Breathe three times, time inhale and exhale holding breath, repeat at least 3 times until times are consistent. Times: 18 and 45.
2. Wall squat: 30-second iso, 45 seconds of quick-style reps while holding breath after exhaling.
3. Glute ham: same
4. Lunge R, L: same
   
5. Push up: same
6. Curl: same, w/ 5-lb dumbbells
7. Front delt: same, w/ 1.5-lb dumbbells, iso at bottom
8. Repeat #1. Times: 20 and 45
   

Will had to push me to get me moving; I did not want to do any of this. I want to get the most out of these workouts, and I want to be able to work as hard as I can. I feel like I just can't work as hard as I can because I'm starting out at a disadvantage. I haven't been able to think about it as a challenge; it's more like an impossibility.

After work, I headed to the Y to do a little swimming. Yes, I got back in the pool. It had been exactly a month since I'd last been in, so I determined it was time to return. I did a good 500 yards for my first time back in; I had hoped to get in 1,500, but when I walked in I saw they were giving free chair massages for the next 15 minutes only--at that point, that took priority over a few extra yards of swimming.

Then it was back home for the real PM workout:

1. Figure out your breathing times. I was all over the board tonight and just went with 65 seconds. For the exhale times, I was typically in the low- to mid-twenties; for the inhale times, I was between 55 and 75 seconds. Split half-way: 65 seconds.
   
   No isos today, just quick-style reps.
   
   
2. Front delt: I used my 8-lb med ball since I don't have 10 pounds and didn't want to go to the Cabana.
3. Scap pull up
4. Wall squat
5. Lunge

I really did much better tonight than I had the previous 3 times doing this. I was just determined to do it right and do it well. All said and done, it should have been about 5:20 working, anyway. It's not like it was a marathon or anything! Although, because I did have to breathe a few times, each one took about 1:45 rather than 1:05. But still, I can do 7:45 of work well, especially if that's all I have to do.

Breathing (or not)

Today's workout was the worst in a long time. Maybe the worst ever. Hopefully I will not have another one like it ever (at least in terms of attitude; exercises, maybe if I can overcome my attitude).

1. Take 3 deep breaths. On the last one, exhale everything, hold your breath for as long as you can, inhale, hold your breath for as long as you can. Repeat for 3 total times. Times: 18 seconds, 48 seconds; 18, 50; 18, 50. Consistent.
2. Lunge: 30-second iso, exhale everything, then quick-style reps for 50 seconds (breathing as necessary but ideally not often; the 50 comes from the timing above).
3. Wall squat: same methodics.
4. Glute ham
5. Push up
6. Curl

Lunge was OK, wall squat about the same, glute ham I made it about 30 seconds before I couldn't do any reps between breaths and quit and then had to restart the whole thing, push up I failed and quit after 10 seconds and cried (eventually finishing later), and curl I just did. I was so frustrated. I don't understand why you would purposely deprive yourself of oxygen and then make yourself work hard. Will reminded me that every time we run, I stop because I say I can't breathe. This is supposed to be teaching you that you can work even when you feel like you're not getting enough oxygen and teaching your body how to use efficiently what little oxygen you might be getting. I hated it, didn't want to do it, and didn't do it well.

I was not happy to be doing this. Even though I did it, I did not do it well. That's probably what frustrated me the most. I couldn't work as hard as I knew I should have been able to, or at least as hard as I have been able to for other exercises. I wanted to be able to do it well and do it right, and I couldn't do either. Will tried to encourage me by saying that if I weren't doing well he would tell me, but that didn't help—he couldn't see what I was thinking (nor did I want him to be able to!). I guess I was thinking, "I just want to breathe! I can't hold my breath any longer. I'm so frustrated; I don't want to be here doing this." Then I would get frustrated because I had to time everything and though I should have finished around 1:20, I kept having to go to 1:45 or 1:50 or 2 minutes because I had to subtract time for breaths. I really did try to change my attitude but did not succeed.

I think I was really thinking, "This is impossible. How can I work at all when I can't breathe or when I have to hold my breath? I have enough trouble breathing (or at least remembering to breathe) when I'm allowed to. Now I'm not even allowed to???" So I probably went in with the wrong attitude, and it didn't improve at all.

Tonight's workout is similar:

1. Same methodics for 3 breaths, timing, 3 times.
2. Lunge: reps only (no 30-sec iso)
3. Glute ham: reps only
4. Curl: reps only, light bar
5. Plate front delt: reps only, 10-lb plate or dumbbell

You can be sure that I will not be doing this at any Y. Cabana, here I come. During a little strategy session/debriefing/pep talk, I'm convinced I can do this I just need to focus. And look at it as a challenge.

Even without the iso, this didn't go much better. I did them all; it's really only 1 minute of work for 4 total minutes. But I did not want to and had a horrible attitude. I was not excited. I just wanted to leave. I held my composure while I was doing this workout, but I pretty much lost it on my walk back up to the house. I didn't even know why I was so upset. I think I was just frustrated with myself because I wasn't liking the workout and thus wasn't working hard. Then I was frustrated because those were ridiculous reasons. Then I was frustrated because I was frustrated. I did not even call Will to let him know that I'd at least done what he'd told me to do. But I definitely found solace in the following passages:

Psalm 130:1–8
Out of the depths I have cried to You, O LORD; Lord, hear my voice! Let Your ears be attentive to the voice of my supplications.

If You, LORD, should mark iniquities, O Lord, who could stand? But there is forgiveness with You, That You may be feared.

I wait for the LORD, my soul waits, and in His word I do hope. My soul waits for the Lord more than those who watch for the morning—yes, more than those who watch for the morning.

O Israel, hope in the LORD; for with the LORD there is mercy, and with Him is abundant redemption. And He shall redeem Israel from all his iniquities.

Psalm 116:1–19
I love the LORD, because He has heard my voice and my supplications. Because He has inclined His ear to me, therefore I will call upon Him as long as I live.

The pains of death surrounded me, and the pangs of Sheol laid hold of me; I found trouble and sorrow. Then I called upon the name of the LORD: “O LORD, I implore You, deliver my soul!”

Gracious is the LORD, and righteous; yes, our God is merciful. The LORD preserves the simple; I was brought low, and He saved me. Return to your rest, O my soul, for the LORD has dealt bountifully with you.

For You have delivered my soul from death, my eyes from tears, and my feet from falling. I will walk before the LORD in the land of the living. I believed, therefore I spoke, “I am greatly afflicted.” I said in my haste, “All men are liars.”

What shall I render to the LORD for all His benefits toward me? I will take up the cup of salvation, and call upon the name of the LORD. I will pay my vows to the LORD now in the presence of all His people.

Precious in the sight of the LORD is the death of His saints.

LORD, truly I am Your servant; I am Your servant, the son of Your maidservant; You have loosed my bonds. I will offer to You the sacrifice of thanksgiving, and will call upon the name of the LORD.

I will pay my vows to the LORD now in the presence of all His people, in the courts of the LORD’s house, in the midst of you, O Jerusalem.

Praise the LORD!

100 Push Ups

AM Workout:

• Lunge: 100 quick style R, L
• Wall squat: 100 quick style
• Push up: 100 quick style, on knees
  
• Glute ham: 100 quick style, to arm's length
  
• Curl: 100 quick style w/ 5-lb dumbbells
• Delt raise: 100 quick style w/ 1.5-lb dumbbells

It was so nice to have Will back directing this morning! Bill, Nancy, Zach, Luke, and I all subjected ourselves to tough workouts and felt fantastic after it. Well, awake at least.

Born the King

When the wise men came to Herod asking where the baby king was, Herod was worried/anxious/upset/enraged/troubled over the wise men's visit to his palace and their subsequent avoidance of him. Herod was an APPOINTED king, whereas Jesus was a BORN king. Jesus could trace His lineage down the Davidic line, the kingly line from the tribe of Judah. Any appointed king would be worried that a born king might rightfully take his place on the throne.

Matthew 2:1–23

Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the East came to Jerusalem, saying, “Where is He who has been born King of the Jews? For we have seen His star in the East and have come to worship Him.”

When Herod the king heard this, he was troubled, and all Jerusalem with him. And when he had gathered all the chief priests and scribes of the people together, he inquired of them where the Christ was to be born.

So they said to him, “In Bethlehem of Judea, for thus it is written by the prophet:

'But you, Bethlehem, in the land of Judah,
Are not the least among the rulers of Judah;
For out of you shall come a Ruler
Who will shepherd My people Israel.'” [Micah 5:2]

Then Herod, when he had secretly called the wise men, determined from them what time the star appeared. And he sent them to Bethlehem and said, “Go and search carefully for the young Child, and when you have found Him, bring back word to me, that I may come and worship Him also.”

When they heard the king, they departed; and behold, the star which they had seen in the East went before them, till it came and stood over where the young Child was. When they saw the star, they rejoiced with exceedingly great joy. And when they had come into the house, they saw the young Child with Mary His mother, and fell down and worshiped Him. And when they had opened their treasures, they presented gifts to Him: gold, frankincense, and myrrh.

Then, being divinely warned in a dream that they should not return to Herod, they departed for their own country another way.

Now when they had departed, behold, an angel of the Lord appeared to Joseph in a dream, saying, “Arise, take the young Child and His mother, flee to Egypt, and stay there until I bring you word; for Herod will seek the young Child to destroy Him.”

When he arose, he took the young Child and His mother by night and departed for Egypt, and was there until the death of Herod, that it might be fulfilled which was spoken by the Lord through the prophet, saying, “Out of Egypt I called My Son.” [Hosea 11:1]

Then Herod, when he saw that he was deceived by the wise men, was exceedingly angry; and he sent forth and put to death all the male children who were in Bethlehem and in all its districts, from two years old and under, according to the time which he had determined from the wise men. Then was fulfilled what was spoken by Jeremiah the prophet, saying:

“A voice was heard in Ramah,
Lamentation, weeping, and great mourning,
Rachel weeping for her children,
Refusing to be comforted,
Because they are no more.” [Jeremiah 31:15]

Now when Herod was dead, behold, an angel of the Lord appeared in a dream to Joseph in Egypt, saying, “Arise, take the young Child and His mother, and go to the land of Israel, for those who sought the young Child’s life are dead.” Then he arose, took the young Child and His mother, and came into the land of Israel.

But when he heard that Archelaus was reigning over Judea instead of his father Herod, he was afraid to go there. And being warned by God in a dream, he turned aside into the region of Galilee. And he came and dwelt in a city called Nazareth, that it might be fulfilled which was spoken by the prophets, “He shall be called a Nazarene.”

Herod's men didn't tell him to not worry about the fact that there was another king; in fact, they told him everything that had been written about this born king. Herod knew that He had more of a right to the throne than he did. Jesus did not overthrow Herod while He was on earth—Jesus' kingdom isn't of the earth. But Herod likely lived in fear that he might one day lose his job to someone worthy of it.

2 Samuel 7:8–16

Now therefore, thus shall you say to My servant David, ‘Thus says the LORD of hosts: “I took you from the sheepfold, from following the sheep, to be ruler over My people, over Israel. And I have been with you wherever you have gone, and have cut off all your enemies from before you, and have made you a great name, like the name of the great men who are on the earth. Moreover I will appoint a place for My people Israel, and will plant them, that they may dwell in a place of their own and move no more; nor shall the sons of wickedness oppress them anymore, as previously, since the time that I commanded judges to be over My people Israel, and have caused you to rest from all your enemies. Also the LORD tells you that He will make you a house.

“When your days are fulfilled and you rest with your fathers, I will set up your seed after you, who will come from your body, and I will establish his kingdom. He shall build a house for My name, and I will establish the throne of his kingdom forever. I will be his Father, and he shall be My son. If he commits iniquity, I will chasten him with the rod of men and with the blows of the sons of men. But My mercy shall not depart from him, as I took it from Saul, whom I removed from before you. And your house and your kingdom shall be established forever before you. Your throne shall be established forever.’”

Frostbite 5K in Hendersonville

Frostbite 5K in Hendersonville, TN

The last time I raced was November 7, the Hoover Run for Hope. I was on my own for running this weekend, so I took advantage of that and headed out to the Sumner County Y for the Frostbite 5K. It was aptly named: it was about 25* when I got there and might have warmed up to 30* by the time we started the race. I somehow forgot my Garmin and realized it too late to turn around and get it, so I have only stats from my watch and the final results. Same as last time, I ate oatmeal for breakfast between 6:30 and 7 before the 8am race, and I had a little water to drink before the race also. By about mile 1.5, I was so hungry it felt like I hadn't eaten since lunch the day before!

I timed the miles and split at a few other places. (Italicized stats are from the previous race.)

• 23:54 total, 7:xx pace; 23:35 total, 7:28 pace (5:37 best), 162 HR (198 max)
  
• Mile 1: 6:40! This is my fastest recorded mile (previous was 6:47 at the Hoover Run for Hope in 2008; that course's first mile is all downhill and I took advantage of it)
  
• Mile 2: 4:45 (I split here because I felt like this is where I started slowing down) + 3:22 (8:07)
  
• Mile 3: 3:33 (I split here because I realized that I was collapsing my chest and then focused on trying to fix that) + 5:34 (9:07)

So yeah, I slowed down significantly. But the first mile was encouraging. I still ended up 2nd in my age group and 8th overall female (of about 112), about 2 minutes behind the winner. More disheartening, though, is that the winner was 12 and two others who beat me were 12 as well. Ouch! I did stay with them for the first mile, though (as if that's any consolation).

My legs don't feel quite as tired today as they did yesterday morning, but I definitely am feeling the 30-in step-up for the altitude drop legs! I used another smaller table to step up, but it was still a good bit of up and down. AM Workout:

• Lunge: Quick style, 30 seconds on, 30 sec off, 6 times. I might have done this one wrong. I think it was supposed to have been all 6 on the same leg, then switch legs. Instead, I did 6 total sets R, L, rest, L, R, rest, repeat.
  
• Altitude drop legs: 10×5 with 1-min rest. Supposed to have been from 30 inches, and I used one of the tall table things that was probably about 30 inches. I didn't take the full minute rest.
• Low squat foot jumps: 10 seconds on, 10 seconds off, 10 times. I could do 5 sets, 30 sec rest, then the rest. I pretty much got to the point where I could do no more, but it was better today than yesterday.
• Single-arm rebound upright row with 1-lb dumbbell: 10 seconds on, 10 seconds off, 10 times all on one arm, then switch arms (today L, R; yesterday R, L).
• Bench press: 3-min iso with 45 lb
• Push up: 3-min iso standing, with arms wide
• Preacher curl: 2×75 seconds with light bar

Ironman Australia

This morning during our CompuTrainer class we practiced everyone's favorite cycling drill: 1-leg pedaling. Ideally your one leg should pedal as smoothly as both legs would be together. It's a great drill because it helps you realize which leg is stronger (and thus which leg you need to focus on improving) and where your dead spots are while you're pedaling. Both my legs felt dead this morning (not sure why...), but my right leg is definitely dominant and so I started each drill set with my left leg to give it the most opportunity to succeed.

When we finished those, it was time for and Ironman. Well, not really since we only had 30 minutes left, but Todd has a video of the IM Australia course that we could ride, hills and competition and all. He hid the competition part, so it was just us and the road (watching out for kangaroos, of course), the beach, and the moto that we could make speed up or slow down based on how faster we were riding. If I do IM Loo again or IM Aus, I'm definitely riding those simulated courses for preparation!

PM Workout:

• Single-arm rebound upright row with 1-lb dumbbell: 10 seconds on, 10 seconds off, 10 times all on one arm, then switch arms. I used 2 lb because I couldn't find 1-lb dumbbells at the CSY.
• Bench press: 3-min iso with 45 lb
• Push up: 3-min iso standing, with arms wide
• Preacher curl: 2×75 seconds with light (20-lb) bar
• Lunge: Quick style, 30 seconds, alternate legs, 4 times. For this one I did 30 seconds R, 30 sec L, rest, 30 sec L, 30 sec R, rest, repeat for 4 total sets.
• Altitude drop legs: 10×5 with 1-min rest. Supposed to have been from 30 inches, and I used one of the tall table things that was probably about 30 inches. I didn't take the full minute rest.
• Low squat foot jumps: 10 seconds on, 10 seconds off, 10 times. I could do 3 sets, 30 sec rest, 3 more, then 4. I pretty much got to the point where I could do no more.

Then it was supposed to have been off to Inversion, but by the time I could have gotten there it would have been after 8pm and I didn't want to be not-so-fashionably late. That means I actually had an hour at home: grocery list and coupons!

Rock Climbing

AM Workout: Solo. Will's out of town for the week and left me workouts to do on my own. I need to be able to do them alone when he really leaves and still work hard, so that's what I was thinking about today.

• Rebound lunge R, L: with 30-lb bar between legs, as many as you can, 6 times all on the same leg, 1 minute rest, then switch legs. Counting to 1 every time makes me work harder!
  
• Speed RL: 10 half reps with 15-sec iso on last, 6 times
• Glute ham: with 5-lb plate on chest, from 60*, as long as you can, 6 times
• Push up: on feet, as long as you can, 6 times (0:44, 0:43, 0:31, 0:37, 0:34, 0:32 for 3:40 total, compared to 4:10 at 5 reps 12-07-09)
• Rebound bench press: with 30-lb bar, 10 reps, 15-sec iso on chest on last rep, 6 times

The afternoon workout was supposed to have been a repeat of glute ham and push up. Unfortunately I was slightly restricted by time and lack of equipment. The Donelson Y was replacing all their equipment and the entire wellness floor and other room were closed. So I did this instead:

• Glute ham: 5 minutes. I resolved to not look at my watch at all and just focus on lengthening my hamstrings. Success.
• Push up: 5 minutes extreme slow.
  

One little mental success; maybe I can build on that. Then it was time for the real fun: Rock climbing with Team Belladium! Cali, Jonell, Kathy, Parri, Valerie, and I tried and conquered a number of different routes, Lisa came a little later and was the photographer.

Trying to learn from a better climber; Parri and I were determined to conquer that route

On my way up

Valerie and Jonell at the top

Belaying Parri

Then we went to The Local Taco for a little refueling.

Dinner after: Jonell, Valerie, Parri, Lisa, me, and Cali; Kathy was behind the camera, and Todd came later

Hip Flexor Exercises

AM Workout:

• Low squat calf jumps: as many as you can, 6 times, with 30 seconds rest between sets
• Hip flexion: 150 each leg. Basically, raise one leg as high as you can, and then raise it higher quickly (like pulses only actually moving your leg) 150 times.
• Skater lunges: 5 each side w/ 15-sec iso on last, 6 times, 30 seconds rest
• Hip flexion: as many as you can, 6 times each leg, 30 seconds rest between each two (alternate legs to start). I messed up on this one and thought it was 6 total with 30 seconds rest between each one. I got the last two right! I have a feeling I'm going to feel these tomorrow.
  
• Russian twist: 6x5 each side with 15-sec iso on last, alternate sides to start
• Leg raises: 50 quick, 10 seconds rest, 50 more quick (abs for Natalie that Will, Bill, Nancy, and I all joined in on)

PM Workout: Exactly the same.

• Low squat calf jumps: as many as you can, 6 times, with 30 seconds rest between sets
• Hip flexion: 150 each leg. Basically, raise one leg as high as you can, and then raise it higher quickly (like pulses only actually moving your leg) 150 times.
• Skater lunges: 5 each side w/ 15-sec iso on last, 6 times, 30 seconds rest
• Hip flexion: as many as you can, 6 times each leg, 30 seconds rest between each two (alternate legs to start). I messed up on this one and thought it was 6 total with 30 seconds rest between each one. I got the last two right! I have a feeling I'm going to feel these tomorrow.
  
• Russian twist: 6x5 each side with 15-sec iso on last, alternate sides to start

Then it was off to Maggianos Little Italy for a work Christmas party. Good food, good company, fantastic desserts!

Skater Lunges

AM workout:

• Low squat calf jumps: as many as you can, 5 times
• Calf jumps: 10 with 1.5 lb with 15-sec iso at top after 10^th one, 5 times
• Skater lunges: 5 each side (10) with 15-sec iso after last one, 4 times. Stand on L leg with R leg off the ground, jump high and over a little to land on R leg; R knee should come up high and you should jump higher than wider. Skater lunges, I asked? Was he trying to make me into a hockey player? No, just to make me have really powerful legs.
• Push up: on feet, iso, for as long as possible, 5 times. I started the clock but never looked at it. Times were 1:19, 0:57, 0:45, 0:35, 0:34. Even with 10 breaths rest, I didn't even make 5 minutes (4:10). Bummer.
• Delt raise: 10 rebounds, each arm, 15-sec iso push up, repeat both 5 times

PM: Bible study

We are studying women in the Bible and how they influenced their culture. Today we looked at Rebekah in Genesis, a woman I want to be nothing like. She used her influence to deceive her husband, manipulate her circumstances, and fulfill God's promise. As a result, she never again saw the son she loved and caused a nearly irreparable rift within her family. Not to mention that her grown sons (aged 77) hated each other, that she and her husband had favorites between the sons, and the family was severely dysfunctional.

But, on the positive side, God used her sons to establish His people the Israelites and He took her decisions and used the outcome for His glory. Now that is what I want for my life!

Run Fast!

Today’s run was fantastic. Significantly better start than last week, and I knew I didn’t have to ride after (although I don’t think that affected my running at all). Today I felt like a runner; it didn’t feel like I was out for just a Sunday run. Even Will said it looked like I was putting more of the pieces together. There’s so much to think about, and when I forgot to think I get sloppy. But when I remember, I look and feel good!

Here are the results from today and the last four times (Nov. 29, Nov. 21, Nov 14, and Nov 1):

• 12:56, 2.13 miles, 6:05 pace; 15:07, 2.33 miles, 6:30 pace, 153 HR (186 max); 10:52, 1.84 miles, 5:54 pace, 146 HR (185 max); 10:39, 1.79 miles, 5:58 pace, 137 HR (200 max); 8 minutes, 1.33 miles, 6:03 pace, 150 HR (197 max) HR
• Lap 1: 2:02, 5:45 pace (4:49 best), 0.36 miles; 2:16, 5:58 pace (5:09 best), 0.38 miles; 2:28, 5:55 pace (4:54 best), 0.42 miles; 1:48, 5:33 pace (4:57 best), 0.33 miles; 1:26, 6:00 pace (5:14 best), 0.25 miles
• Lap 2: 2:06, 6:01 pace (4:40 best), 0.35 miles; 1:02, 5:53 pace (4:53 best), 0.18 miles; 1:58, 5:59 pace (5:21 best), 0.33 miles; 1:56, 5:55 pace (4:55 best), 0.33 miles; 5:22 best pace
  
• Lap 3: 1:23, 5:50 pace (4:54 best), 0.24 miles; 2:02, 5:57 pace (5:12 best), 0.34 miles + 00:42, 7:33 pace (6:06 best), 500 feet; 1:33, 5:59 pace (5:24 best), 0.26 miles; 1:41, 5:48 pace (4:51 best), 0.29 miles; 5:22 best pace
• Lap 4: 1:57, 6:00 pace (5:21 best), 0.33 miles; 2:39, 6:27 pace (5:38 best), 0.41 miles; 1:37, 5:36 pace (4:22 best), 0.29 miles; 1:39, 5:39 pace (4:53 best), 0.29 miles; 1:27, 6:03 pace (5:25 best), 0.25 mi
• Lap 5: 2:36, 6:20 pace (5:38 best), 0.41 miles; 3:15, 6:44 pace (5:41 best), 0.48 miles; 1:56, 6:08 pace (5:18 best), 0.32 miles; 1:58, 7:16 pace (2:42 best!?!?), 0.27 miles; 1:28, 5:42 pace (5:03 best), 0.26 mi
• Lap 6: 2:50, 6:24 pace (5:16 best), 0.44 miles; 3:09, 7:11 pace (5:43 best), 0.44 miles; 1:19, 5:44 pace (5:16 best), 0.23 miles; 1:34, 5:45 pace (5:20 best), 0.27 miles; 1:10, 5:54 pace (5:08 best), 0.20 mi

For the last two, Will said to picture it as the Olympic trials. That really helped, because I just imagined I had people in front of me I had to catch and people behind me I had to keep away. The paces of those two weren't necessarily the best, but the distance was better than the previous ones. He asked if I was holding out on him. Hardly! I just slowed down the pace slightly because I wasn't supposed to stop. But once I got to a point where I realized I was slowing down, I tried to pick up the pace. I was especially successful when I thought about pushing into the ground--basically focusing on still moving my legs fast. Unfortunately I still have a tendency to collapse my chest, but I'm working on it and hopefully improving every week!

The team ride was canceled, and even though I'm sitting here with time to ride and my bike already set up on the trainer, I think I'd rather read the paper! Thanks to Nancy for making a great supper of sloppy joes and to Will for being born...hooray for not preparing dinner!

Nevado de Limon

AM workout:

• Lunge: rebound, with 20-lb dumbbell on chest, as many as you can; repeat 4 times, alternating starting leg (R, L, L, R, R, L, L, R)
• Low squat calf jumps: as many as you can, 4 times
• Calf jumps: 10 with 15-sec iso at top: hold 5-lb dumbbells (we used 1.5 lb)
• Plenty row: 5 min iso R, L; the first time (L foot out), my legs failed at 3:20 and I fell. Then I stood back up and continued. The second time, my legs failed at 4:58. That tells me I should be able to do a 5-minute lunge (even though this was slightly supported).
  

Lauren and I hit the Factory and Hobby Lobby to do a little Christmas shopping. We were quite successful, finding a great present for ARenee and bday/Christmas presents for Luke.

PM workout:

• Low squat calf jumps: as many as you can, 4 times
• Calf jumps: 10 with 15-sec iso at top; hold 5-lb dumbbells; repeat 4 times
• Speed RL: 10 half lunges with 15-sec iso after last; repeat 4 times, alternating starting leg
• Push up: 10 rebound, 15-sec iso at bottom after last one; repeat 4 times
• Russian twist: 5 each side, 15-sec iso at side after last one; repeat 4 times, alternating starting side

Then I made something new: Nevado de Limon. Lana gave me a Spanish cookbook a long time ago and I had yet to make anything from it. I was inspired by Angel, one of our church's partners in Peru, who gave us a little report in Spanish about his church.

Here's the recipe:

• 1 paquete de galletas Marías (1 package Maria's cookies or 1 box vanilla wafers)
• 1 lata de leche condensada (la lechera) (1 can sweetened condensed milk)
• 1 lata de leche evaporada (1 can evaporated milk)
• 10 limones chicos o 5 limones medianos (10 small limes or 5 medium limes; ~1.5 cups))

1. En un vaso, exprimes los 10 limones para tener el jugo listo.
   
   
   That's a lot of lime juice!
   
   
   
2. Se vierte la leche evaporada en el vaso de la licuadora, después la leche condensada. Se licuan que se mezclen.
3. Una vez mezcladas las leches; sin apagar la licuadora le viertes el jugo y esperas a que se incorpore. La mezcla debe quedar densa.
4. En un molde de vidrio o plástico, colocas una capa de galletas y la cubres con la mitad de la mezcla, luego otra capa de galletas y el resto de la mezcla.
   
   
   The finished product
   
   
   
5. Se deja en el refrigerador 1 hora y se sirve frío.

1. In a bowl, juice the limes. Set aside.
2. In a blender or food processor, add the evaporated mile. Then add the sweetened condensed milk. Blend.
3. While blender is still on, add the lime juice. Blend well.
4. In an 8×8 pan, put one layer of cookies on the bottom. Pour half of the lime mixture on top and spread. Add one more layer of cookies and pour the rest of the lime mixture on top. Spread to hide the cookies.
5. Refrigerate 1 hour, cut into squares and serve cold.

By: Gabriela Montemayor de Cisneros

I was happy with how it turned out (had to taste it just to make sure it was OK!).

Two single servings...taste-testers! My taste-tester (Will) told me it was very good but "puckery"—lime juice will do that!

AM Workout:

• Standing row: altitude drops, 3×15 each arm (with upper arm parallel to ground, hold and drop dumbbell, catch it, then bring it back up, making sure that you keep your elbow up)
• Plenty row: 5×30 seconds each arm (this was supposed to have been scap pull up)
• Front delt raise: altitude drops, 3×15 each arm
• Push up: 5×30 seconds
• Glute ham: altitude drops, 3×15
• Legs (that's what Will called it!): altitude drops, 3×15 (standing on the bench and jumping off into basically a squat position)

That might be all I did; I can't really remember.

PM Workout

• Lunge: rebounds, as many as possible, holding a 10-lb plate on chest. R, L, 10-deep-breaths rest, L, R, rest, R, L, rest, L, R, rest. I did about 118 and 68 on the first two, 70 and 60, then at least 40 for the remaining ones. So around 200 per leg.
• Speed lunges: like RLs only switching front/back legs fast without skimming legs on ground. 10 half lunges, 15 sec iso, repeat with other leg in front, 4 total times (2 per leg)
• Glute ham: from the top, as long as possible, 4 times (10-deep-breaths rest)
• Supported squat jumps: kind of like calf jumps only making sure you really lift your knees (and dorsa-flex your ankles). 4 times, as many as possible. I didn't count any of these.
• 1-arm dead lifts: 10 times, 15-sec wall squat, rest, repeat for 4 total reps R, repeat all for 4 total reps L. We used a 45-lb bar; I had a lot of trouble remembering to keep my hips back/shins straight.
• Push up: 5-min iso between bars. Arms extended wide, level with shoulders and parallel to the ground.

We went to the CSY so we could use equipment, and thankfully they let Will in without making him sign the little book. It was nice to be able to use some different equipment than what we have at our little Landings cabana.

Cycling Camp Week 3

Today's cycling class with Todd, everyone's favorite cycling coach, was so much fun. We did a 30-minute warmup ride, focusing on sitting on our sit bones, keeping a 90* angle with the ankles (meaning think about pushing your heels down when you pedal down), keeping our arms slightly bent and elbows in, and scraping across the ground with our toes (think moon-walking). We did a few high-cadence efforts and then Todd changed the course: Team Time Trial!

Todd organized us when we brought our bikes in, but I don't think anyone thought anything of it. Then he said that we were on teams with the other three that were on our side; that pitted Lisa C, Parri, Lynn, and Lee (Green) against Lisa S, Cali, Jen, and me (Red). Drafting was enabled, meaning we could work with each other throughout the entire 8-mile course. In addition, Todd set it up so that the 4^th person across the line set the time for the entire team; you couldn't drop one person and still be OK.

We really did have to work together and pay attention to not drop anyone, but everyone rode really well and gave everything to stay with the others. Because my team stayed together or brought up the others who'd starting dropping off, we, though not the strongest of the two teams, ended up winning by about 50 seconds. I think the final times were 22:15 and 23:05.

It was a lot of fun. I wasn't necessarily watching how far we were ahead of the other team, although I knew they were within a minute the entire time. I was mostly focused on making sure we were all together and then letting Lisa set a good pace. We weren't all that exhausted at the end (we didn't look nearly as worn out as the other team) but still worked hard the whole time. It was a good slightly hilly course. I hope we do that again, and then we can try for a faster time!

PM workout (this was a good, tough workout; especially push up!):

• Front-foot elevated lunge: 20 seconds iso each side, alternating, with 45-lb bar between legs, 5 times (I rested approximately 20 seconds between each set)
• Glute ham: 1 minute iso, 3 times (here I met Darrell and he showed me a piece of equipment that I might try instead of putting my feet under the bench press piece and adding today 3×35 = 2×25 + 45lb bar = 200 lb that I couldn't move)
• Front-foot elevated lunge: 30 quick style each side, alternating, with 45-lb bar between legs, 3 times (I rested appx. 1 minute between each set)
• Push up: 5 on, 5 off thru 40, on feet (after 20 seconds, I stayed as long as I could on my feet, which was about 6 seconds each one)
• Scapular pull up: 5×30 seconds (I rested 30 seconds between each)
• Preacher curl: 5×30 seconds (I rested 30 seconds between each) with 20-lb bar
  

Today's workout was pretty much exactly what I could handle. After 10+ hours at work and not having done anything in the morning, I was happy to have done something but don't think I could have done much more. And since I knew I didn’t have much to do, I worked hard.

• 5×10 seconds arm swings
• Iso wall push up: 100 pulses from the deepest position
• Iso wall squat: 100 pulses from the deepest position
• Iso standing ham: 100 pulses from the deepest position

Sunshine!

AM workout (fun times with Bill, Nancy, Zach, and Natalie; sunshine put everyone in a good mood!):

• Lunge: 1-min iso R, L
• Wall squat: 30 rebounds
• Repeat the previous 2 three times
• Standing ham: 1-min iso extreme
• Glute ham: 30 rebounds from arm's length
• Repeat the previous 2 three times
• Push up: 1-minute iso
• Front delt raise: 30 rebounds with light bar (rebound-style only; not dropping it)
• Repeat the previous 2 three times
• Curl: 1-min iso with 15-lb dumbbells
• Curl: 30 rebounds with 5-lb dumbbells
• Repeat the previous 2 three times

Afternoon workout (after a long day at work!):

• Wall squat: 3 min extreme slow
• Lunge: 30 rebounds L, R
• Repeat the previous 2 two times
• Glute ham: 3 min extreme slow (I managed to extend much farther than I have in the past—at least on the first 3 minutes; hooray!)
• Standing ham: 30 rebounds
• Repeat the previous 2 two times
• Push up: 3 min extreme slow (focusing on going slowly the last 6–8 inches, since Will says those are the most important)
• Bench press: 30 rebounds, 20-lb bar
• Repeat the previous 2 two times

Tonight's workout was good, but I have a feeling tomorrow's will be tougher.

Word for the Week: USE

AM workout:

• 5 minutes extreme slow lunge L, R
• 100 quick-style wall squats
• 5 minutes extreme slow push up
• 100 quick-style towel front delt raise
• 5 minutes extreme slow curl, 10-lb dumbbells
• 100 quick-style towel curls
• 5 minutes standing extreme hamstring
• 100 quick-style glute ham raise to arm's length

We had a little discussion before the workout regarding my using (or not using) my glutes and hamstrings correctly while running. Even if I'm not necessarily thinking about "squeezing" or "contracting" them, I should at least be thinking about using them. So that's what I was focused on during the lunge, and the wall squats seemed to follow—I was using my muscles right. Now I just have to translate that to the road while I run!

Week Recap + Run

Isabelle, MaryVonne, Angela, Michelle, Robin, Jason

Susan, Randy, Jen-Luc, Isabelle, MaryVonne, Angela

Lucy, Judy, Gavin, Katie, Marilyn, Randy

Robin and Michelle hard at work sorting photos; Jason and Mike watching ESPN

Car milestone: 100,000 miles!

This week was fantastic--I love my family and being able to spend Thanksgiving with them! We did a lot but it seems like not much:

• Sisters were both there, which was great fun!
• We went through Mom's 8 boxes of photos, 4 of which returned to TN with me.
• We played lots of games: Uno Attack, Catch Phrase, Pictionary, the Name Game, and more.
• R, AJudy, and I did a little shopping.
• We all helped put up the Christmas decorations.
• I did a few workouts (Wed. AM with Will; Thurs. AM 5 minutes lunge R [2:36] L [1:36], wall squat, standing ham, curl, push up; Fri. AM 100 altitude drops lunge, standing ham, wall squat, bench, bentover barbell row; Sat. throughout the day 5 minutes wall squat (4:08), lunge, standing ham).
• We enjoyed the traditional foods: Pizza for Wed. supper; sandwiches and turkey/beans/mashed potatoes/corn/rolls/amazing desserts for Thurs.; La Gandola spaghetti and lasagna for Fri. supper.
• M and I worked on a little project.
• I went through M's clothes and practically doubled my wardrobe!

Since I got home yesterday, I was hoping it would work out to run. It didn't, so we went today. Thankfully it was earlier than we'd gone last week and I was riding later, so I had time to nap between!

Here are the results from today and the last three times (Nov. 21, Nov 14, and Nov 1):

• 15:07, 2.33 miles, 6:30 pace, 153 HR (186 max); 10:52, 1.84 miles, 5:54 pace, 146 HR (185 max); 10:39, 1.79 miles, 5:58 pace, 137 HR (200 max); 8 minutes, 1.33 miles, 6:03 pace, 150 HR (197 max) HR
• Lap 1: 2:16, 5:58 pace (5:09 best), 0.38 miles; 2:28, 5:55 pace (4:54 best), 0.42 miles; 1:48, 5:33 pace (4:57 best), 0.33 miles; 1:26, 6:00 pace (5:14 best), 0.25 miles
• Lap 2: 1:02, 5:53 pace (4:53 best), 0.18 miles; 1:58, 5:59 pace (5:21 best), 0.33 miles; 1:56, 5:55 pace (4:55 best), 0.33 miles; 5:22 best pace
• Lap 3: 2:02, 5:57 pace (5:12 best), 0.34 miles + 00:42, 7:33 pace (6:06 best), 500 feet; 1:33, 5:59 pace (5:24 best), 0.26 miles; 1:41, 5:48 pace (4:51 best), 0.29 miles; 5:22 best pace
• Lap 4: 2:39, 6:27 pace (5:38 best), 0.41 miles; 1:37, 5:36 pace (4:22 best), 0.29 miles; 1:39, 5:39 pace (4:53 best), 0.29 miles; 1:27, 6:03 pace (5:25 best), 0.25 mi
• Lap 5: 3:15, 6:44 pace (5:41 best), 0.48 miles; 1:56, 6:08 pace (5:18 best), 0.32 miles; 1:58, 7:16 pace (2:42 best!?!?), 0.27 miles; 1:28, 5:42 pace (5:03 best), 0.26 mi
• Lap 6: 3:09, 7:11 pace (5:43 best), 0.44 miles; 1:19, 5:44 pace (5:16 best), 0.23 miles; 1:34, 5:45 pace (5:20 best), 0.27 miles; 1:10, 5:54 pace (5:08 best), 0.20 mi

Will decided we'd not count Lap 2; good thing. On that one, I just quit. For no reason. Then I wanted to leave. Thankfully, we didn't, and I was happy we didn't leave. I felt tight the entire run--not comfortable running--and I obviously got progressively slower. Not that I was running all that slow anyway, it just felt slow for some reason. Today I was glad for a coach making me work hard. If it had been a race, I would have had to find a way to push through (I said I would have gone slower), so I just bore down and ran on. My goal is to run a fast mile, but I know I can't get there yet and it feels kind of overwhelming. It helped today for the last 4 lap that Will said, "Just run to me." That was better, because I had a destination (albeit moving). Lap 2 I split where I felt like I was slowing down; the change in pace is evidence that I was. After Lap 5 and before I looked at time or distance, I said that felt like a pace I could keep for a mile (6:30 according to distance).

We ending up riding outside despite the threat of rain, and it turned out to be nicer than I'd expected. It still required multiple layers and it started getting dark at the end, but we didn't get rained on. It was a good group of riders: Lisa C, Lisa S, Parri, Jen, Anna, Jonell, Robert, Cali, Valerie, and me. We had a great ride until less than a mile from Lisa's house, when a driver pulled out from a side street directly in front of Anna and she fell. Fortunately she wasn't hit and wasn't hurt badly, but it's never fun to fall! She got back on her bike and rode the rest of the way to Lisa's, where we enjoyed cookies for Jonell's birthday. Yum!

• 2:12 total (it was SIGNIFICANTLY windier this week!)
• 38.44 miles (and we obviously changed the route slightly, since it's been about 35 miles)
• 17.3 average (37.7 max)
• 165 HR (193 max)

This morning's workout:

• Glute ham: 1 altitude drop, 1 quick style, 1 rebound, repeat those three 5 times (a total of 15 reps, all in succession)
• Standing ham: 45 seconds
• Repeat the previous 2 for 3 total times.
  
• Wall squat: 1 altitude drop, 1 quick style, 1 rebound, 15 total reps
• Lunge: 45 seconds (R, L, L, R, R, L)
• Repeat the previous 2 for 3 total times.
• Front delt raise: 1 altitude drop, 1 quick style, 1 rebound, 15 total reps R, 15 total reps L
• Push up: 45 seconds
• Repeat the previous 2 for 3 total times.
• Curl (light bar) 1 altitude drop, 1 quick style, 1 rebound, 15 total reps
• Bent-over some sort of row (right hand with 10–15-lb dumbbell extended beyond left shin, for 1, then left hand with 10–15-lb dumbbell extended beyond right shin): 45 seconds each arm
  
• Repeat the previous 2 for 3 total times.

CompuTrainer Class

AM:

• Wall squat: 1 altitude drop, 1 second rest, 2 altitude drops, 2 seconds rest, 3 altitude drops, 3 seconds rest, up to 10 then back down to 1 (10 only once)
• 1-leg squat: Same
• Glute ham: Same
• Push up: Same. That means I did 100 push ups!
• Curl (5-lb dumbbells): Same

Todd's class (29.05 miles, 1:15 on the CompuTrainer) with Lynn, Sarah, Valerie, Rod, Ben, Ashley, and Kelly (mostly all Ironman triathletes and definitely a different crowd than my usual Thursday group!

PM:

• Lunge
• Scap pull up
• Did not do crate crunch because I wanted supper!
  

Altitude Drops (Something Different from Last Week!)

AM:

• Lunge R, L: altitude drop, hold 10 seconds, altitude drop, hold 10 seconds, repeat for 10 total reps
• Push up: altitude drop, hold 10 seconds, altitude drop, hold 10 seconds, repeat for 10 total reps. Did 21 in a row, and on the 21^st one, I arched my back a little (so said Will) so I sat up and shook it out before finishing the rest.
• Glute ham: altitude drop, hold 10 seconds, altitude drop, hold 10 seconds, repeat for 10 total reps. I felt like I worked really hard on this whole one. It felt good the entire time.
• Curl (5-lb dumbbells): altitude drop, hold 10 seconds, altitude drop, hold 10 seconds, repeat for 10 total reps
• Crate crunch: altitude drop, hold 10 seconds, altitude drop, hold 10 seconds, repeat for 10 total reps

PM:

• 1-leg squat: 100 little altitude drops
• Glute ham: 100 altitude drops. 40 in a row, then sets of 20.
• Bench press (20-lb bar): 100 altitude drops, all in a row! Of course, it was only 20 lb, but it did feel good!
• Curl (light bar): 100 altitude drops
• Crate crunch: 100 altitude drops

Run; Bike Mishap

We didn't run yesterday, so we went this morning at 9:30 to Pinkerton Park to improve on last week's times and distances. Improve I did—hooray!

Here are the results from today and the last two times (Nov 14 and Nov 1):

• 10:52, 1.84 miles, 5:54 pace, 146 HR (185 max); 10:39, 1.79 miles, 5:58 pace, 137 HR (200 max); 8 minutes, 1.33 miles, 6:03 pace, 150 HR (197 max) HR
• Lap 1: 2:28, 5:55 pace (4:54 best), 0.42 miles; 1:48, 5:33 pace (4:57 best), 0.33 miles; 1:26, 6:00 pace (5:14 best), 0.25 miles
• Lap 2: 1:58, 5:59 pace (5:21 best), 0.33 miles; 1:56, 5:55 pace (4:55 best), 0.33 miles; 5:22 best pace
  
• Lap 3: 1:33, 5:59 pace (5:24 best), 0.26 miles; 1:41, 5:48 pace (4:51 best), 0.29 miles; 5:22 best pace
• Lap 4: 1:37, 5:36 pace (4:22 best), 0.29 miles; 1:39, 5:39 pace (4:53 best), 0.29 miles; 1:27, 6:03 pace (5:25 best), 0.25 mi
• Lap 5: 1:56, 6:08 pace (5:18 best), 0.32 miles; 1:58, 7:16 pace (2:42 best!?!?), 0.27 miles; 1:28, 5:42 pace (5:03 best), 0.26 mi
• Lap 6: 1:19, 5:44 pace (5:16 best), 0.23 miles; 1:34, 5:45 pace (5:20 best), 0.27 miles; 1:10, 5:54 pace (5:08 best), 0.20 mi

This run was so much fun. I never leave this in a frustrated state. I get only one chance to run per week, and even though I'm running only 2 miles, I'm running hard and feel good. If I continue adding time and distance to each one, I'll eventually achieve 1 continuous mile, and then 2, and then 3.1, and eventually 6.2. If only Will could stay around that long!

We got back about 11, and I had enough time to have some lunch but not really think about recovering before heading over to Lisa's to join Anna, Lisa, Mary Beth, Lee, and Jen for a ride. It was supposed to have been about 2 hours. We took a slightly different route to the first sprint sign and had less time to think about it, but Lee saw it right away and offered to lead me out. How could I refuse? She had an awesome lead out: solid, slow increase in speed. I waited until she stood up and then considered going when Mary Beth went around me on the right. I had to react right then, got on her wheel, then overtook her just before the line. She said she was in the wrong gear, and it was a good thing because I didn't have any more gears! But I did remember to be on the hoods.

Not long after that, I dropped my chain climbing up a hill, tried desperately to get it back on, failed, and managed to get the chain stuck between the rear cassette and the spokes. That totally messed up the derailleur, and I was unable to finish the ride. So, we called Jack to come rescue me. He looked at my bike later and pulled/pushed everything back into position, concluding that it was the derailleur hanger, not the frame like I'd originally thought, so hopefully I can get a replacement piece shortly and be back on the road.

Those two blue pieces aren't supposed to be quite that separated; it looked way worse before Jack fixed it!

Stats from my part of the ride (which in total ended up being about 1:30, I heard):

• 25:30, 7.25 miles, 17.0 avg (29.2 max—sprinting into the wind!), 394 cal, 143 HR (192 max)
  

When I got home, I opened my Pampered Chef bag: A new cutting board, sharp knife, and good cheese-cutting knife. Hooray! And my sister's Christmas present. I'd forgotten what I'd ordered for her, so that was a surprise. But I know she'll like it and use it.