Sunday, February 27, 2011

Team Ride: Drills and Skills

We all (well, most; Shelly and Jonell missed out on a great practice!) headed to LP Field and Shelby Park to see what sort of skills we all have. We did fun stuff like riding up and down curbs, starting fast to simulate racing, hitting wheels and throwing elbows (in a soft, grassy field, though I think only 1 or 2 of us needed that padding physically; mentally, however, it was good to know that safety net was there), fast pace-lining, sprinting, and simulated crit-riding (with a real crash, unfortunately, but thankfully Kat will be OK). My favorites were the sprinting and crit riding, but I definitely got the most out of the hitting wheels. I can't remember ever getting hit by someone nor hitting someone else, but it's bound to happen eventually, so knowing how to be prepared whether you're the one getting hit or the one hitting someone else is beneficial. I'm so grateful Todd takes the time to teach us the skills and that Lee and Kat and everyone else throw in their advice and experience too. I think we rode a total of 13 miles, but they were some of the best!

Here's what Team Belladium looks like when we ride in a field:

Saturday, February 26, 2011

Team Ride

Happy birthday today to my lovely mother! She is the best mom ever :-)

Today was absolutely beautiful (though I was still well-layered), and here's the route I did with a couple other  Team Belladium girls and a few others:


The ride was 3h on the nose (ride time) and almost 52 miles, with 2 stops at the shop to pick up and drop off Kat. Otherwise it was Lisa, me, Kevin, Jon, and Jason. We (by that I mean me since I got dropped when we turned onto Blazer and rode from there to the shop solo) average 17.1, which includes the climb up Lynnwood (the bright red in the route above).

There are some benefits to the new mapmyride, which I still don't like but it does show start, end, and elevation gain/descent, so that's fun information. It even describes the rated climbs (which Lynnwood is, if only cat 5):

                  Distance                                  Elevation                  Grade
Cat    Start          End           Length       Min        Max        Avg.      Max
5       17.89 mi    19.02 mi    1.13 mi     783 ft     1,028 ft    4.1%     --

Start Elev.     Max Elev.     Elev. Gain     Descent
809 ft.          1119.0 ft       1280.0 ft      -1309.0 ft

Thursday, February 24, 2011

CompuTrainer Class: Tempo/Aerobic Training IV

Today I worked much harder than Tuesday. I didn't want another recovery ride, so I increased my watts from 208 to 211 and changed to one harder gear. Even though we rode the same course, and I stayed on a little longer, it felt like a totally different ride. It was great!

  • 1:20:21 total, 165 HR (185 max)
  • 13:00 to warm up the trainer, 130 HR
  • 42:45 warmup and first effort, 172 HR
  • 5:05 active recovery, 166 HR
  • 19:31 second effort, 174 HR

Next week is a test week, and I'm definitely looking forward to beating my previous time! 13:56 (March 25, 2010)  is my record, 14:06 (January 4, 2011) is my most recent time.

After work today I ended up at MFY and went out for a run. It was warmer than it had been, quite muggy actually, and not raining, so I ran. I'm so glad I did, because it was a great run. I was excited to be running, felt great, and ran pretty well (this whole once-per-week thing has been hard to get used to, but I realized today that I'm finally at the point where I could train with Will all week and then ride/run or race on the weekend and be my best then. It's taken forever to get here, but I finally feel like I can trust my body to perform well. I hope I can keep this positive attitude throughout the season!

  • 42:31 total, 5.33 miles, 7:59 pace (5:48 best), 634 cal, no HR
  • Mile 1: 7:26. Mile 2: 7:31. Mile 3: 8:21. 
  • Then I walked for 0.15 miles, 3:19, not recorded on the Garmin.
  • Mile 4: 8:14. Mile 5: 8:28. Mile 5.33: 2:30 (7:40 pace)

Wednesday, February 23, 2011

Target Shopping Trips

It's been a good week to shop at Target. They've had Valentines products on clearance (75% and 90% off), and they have their Boost Kid Essentials on sale. Combined with coupons, the Boost is super cheap, and I've taken advantage of the sale because Boost has been an easy post-ride drink that I can have as is or mix with protein powder easily. In two trips, here's what I got:

  • Boost Kid Essentials (4): $5.99e regular price, $4.99 on sale, –4 Qs (3 $3/1 and 1 BOGO), 5.97 OOP
  • Up and Up ibuprofen (1): $0.99e, -$1Q, $0.01 overage
  • Valentines candy (12): $0.90e, $0.09 on sale, $1.08 OOP
  • Valentines box (with tattoos, the reason I got them!) (1): $2.50e,  $0.25 OOP
  • Mini Valentines muffin cups (1): $1.99e, $0.19 on sale, no Qs, $0.19 OOP
  • Paid $7.48 OOP, saved $33.84, or 82%

I did work out today, doing 24 minutes (the perfect amount of time, I decided, since I need 10 minutes both ways to drive and then have 16 minutes to change/shower/change) on the step mill at lunch and then 5 minutes of work later in the afternoon.

  • Push up (I'll be honest, this was awful and I wanted to quit here. But I've learned that the start of the workout doesn't have to dictate how the finish will be, so I continued.)
  • Curl (15lb)
  • Crunch
  • Lunge L (3:21), R (1:54)
  • Standing ham

Tuesday, February 22, 2011

CompuTrainer Class: Tempo/Aerobic Training IV: Recovery

Today's class was rather short for me. We have been pretty busy at work the last few days, and there were a few things I had to get done early this morning. I still wanted to make it to Todd's class, but I knew I wouldn't be able to ride the entire time. I didn't, ended up with only 1:12 total, and it was pretty easy. We rode an ErgVideo route, which Todd modified to have 2 about-35-minute tempo sections. For some reason, I was not riding at tempo and it was more of a recovery ride than a tempo ride. Thus I didn't mind that it was short.
  • 1:12:00, 148 HR (173 max)
  • 21:15 warmup to warm up the trainer, 119 HR
  • 15:15 warmup before the climb, 153 HR
  • 32:15 climbing (well, the guys we were with were climbing; we were riding at a much higher cadence and a much flatter road), 167 HR
  • 3:15 cooldown, 151 HR
After work, I went home at did 5 on, 5 off thru 40:
  • Lunge
  • Standing ham
  • Squat
  • Curl
  • Push up
  • Crunch

Sunday, February 20, 2011

Fantastic Team Ride!

It was amazing outside today, and we enjoyed the weather immensely! Almost all of Team Belladium came out to ride today, the same route we'd ridden January 30. Definitely one of my favorite routes, especially since it contains 4 sprint signs! I didn't win any of them, hardly contested half of them, but that's because I decided to be aggressive and make something happen rather than wait for someone else to make the first move. That's not the way to win a sprint, and I know that, but I was having fun nonetheless.

One sprint sign, sprint #3, is missing, somewhere on Peytonsville Road or Arno Road

Our super-fast ride was interrupted by a train with no engine blocking an intersection. We waited for a small group that had fallen off, then picked up our bikes and carried them across the tracks to the other side of the road. Jon snapped a picture that is not very high quality here (came from his phone, texted to Parri, then posted on FB), but you get the general idea of what we looked like!


My Garmin says we did 30.9 miles, 1:37 total time, 19.1 avg (38.2 max), 1,862 cal, 163 HR (193 max) (January 30: 1:43:19, 33 miles, 19.2 avg (35 max), 1,970 cal, 158 HR (189 max)). However, the route is nearly 33 miles (I didn't start my watch until after the first sprint) and we soft-pedaled for at least 1 mile or 2 after the train incident. Given the massive headwind for more than half the ride, that was a fast ride. My average HR was somewhere around 163, and I was working hard. Unfortunately, I couldn't pull through on any of the hills—I could stay with the group but couldn't get up to the front and was frustrated. Then I got dropped on a hill about 6 miles from Lisa's house. I rode 1 mile of that with Gerry and another guy but then rode the remaining 5 by myself in no man's land. I could see the group in front of my the entire time but just couldn't catch them. One of me will never match or beat 10 of them. Then, of course, we celebrated Todd's birthday with some great food!

Friday, February 18, 2011

Publix Trip

Today ended up being a rest day due to an extra-long day at work and a couple hours at Budget Brakes. The only thing I did was lunge and short standing ham. But I did find time to shop at Publix, and it was a great shop!

Everything here cost me $24.29, which included $4.25 tax!

Here's a breakdown.

  • Item (quantity): full price, sale price, Qs, out-of-pocket (OOP) price 
  • Green Giant boxed veggies (6): $1.66e, $1 on sale, –$3Qs; $3 OOP
  • Green Giant canned veggies (4): 1.29e, $0.65 on sale, –$1Q, $1.58 OOP
  • Eat Smart bagged veggies (3): $2.50e, $1 on sale, no Qs, $3 OOP
  • Pillsbury Rolls (6): $2.09e, $1.67 on sale, –$1.80Qs, $8.22 OOP
  • Pillsbury Sweet Moments (2): $3.19e, not on sale, –$6Qs, $0.38 OOP
  • Muir Glen tomato sauce (2): $0.89e, not on sale, –$1Q, $0.78 OOP
  • Buitoni pasta (2): $2.19e, $1.10 on sale, –$2Qs, $0.19 OOP
  • Romanos frozen meals (2): $7.99e, 3.99 on sale, –$3Qs, $4.99 OOP
  • Sargento cheddar cheese (2): $3.19e, $2 on sale, –$3.80Qs, $0.20 OOP
  • Sargento pepper jack cheese (2): $2.99e, $2 on sale, –$3.80Qs, $0.20 OOP
  • Hormel pepperoni (1): $1.99e, not on sale, –$0.55Q, $1.44 OOP
  • Old WI fat freddies (1): $3.99e, not on sale, –$1Q, $2.99 OOP
  • Ground chuck (1): $3.91
  • Betty Crocker mixes (2): $2.59e, $1.99 on sale, –$2Qs, $1.98 OOP
  • Mentos (4): $0.79e, $0.50 on sale, –$2Qs, $0 OOP
  • Diet Coke (1): $1.49e, not on sale, –$1.49Q, $0 OOP
  • Publix Italian Days store Q: $5/20 participating items (Pillsbury, Green Giant, and Muir Glen)
  • Publix Store Q: $5/$30 in groceries
  • Paid $24.29 (the math doesn't add up but I can't figure out where I've erred) for $102.84 worth of groceries, real food included. Woohoo!

The proof...76% saved

Thursday, February 17, 2011

CompuTrainer Class: Tempo/Aerobic Training III

Preds game! W 3-1

This has been quite the week for riding so far. It has been absolutely beautiful outside, but I haven't had a chance to make it out riding. So instead, I've been to Todd's studio (Endeavor Performance) 3 days in a row. Talk about a challenge! Today I was slightly more tired than I was yesterday (surprise!). I rode at 211 for the whole class today, I think at one easier gear than I'd been at yesterday and Tuesday. Felt great until the second V, same as yesterday, but I pushed through it because I knew I had only a few minutes left and I could do it. Victory.


Tuesday (2-01), Thursday (2-03), Tuesday (2-08), Tuesday (2-15), Wednesday (2-16), Thursday (2-17)

  • Total time: 1:30:00, average HR: 156 (max 177)
    Total time: 1:22:30, average HR: 154 (max 175)
    Total time: 1:28:00, average HR: 162 (max 185)
    Total time: 1:30:00, average HR:  155 (max 185)
    Total time: 1:25:00, average HR:  159 (max 182)

    Total time: 1:26:00, average HR: 157 (max 181)
  • 7:30 warmup to warm up the trainer, 108 HR
    11:45 warmup to warm up the trainer, 113 HR
    14:30 warmup to warm up the trainer, 117 HR
    11:00 warmup to warm up the trainer, 113 HR
    12:45 warmup to warm up the trainer, 114 HR
    13:57 warmup to warm up the trainer, 110 HR
  • 10-minute warmup (long start plus the first uphill), 141 HR
    10-minute warmup (long start plus the first uphill), 147 HR
    13-minute warmup (to the chimney), 158 HR
    10-minute warmup (long start plus the first uphill), 137 HR
    10-minute warmup (long start plus the first uphill), 148 HR

    10-minute warmup (long start plus the first uphill), 146 HR
  • 3 min to the chimney, 147 HR
    3 min to the chimney, 154 HR
  • 7 min across the chimney through the downhill, 158 HR; 3 min AR, 148 HR
    7 min across the chimney through the downhill, 159 HR; 3 min AR, 151 HR
    7 min across the chimney through the downhill, 172 HR; 2 min AR, 168 HR
    10 min to the chimney through the downhill, 148 HR; 2 min AR, 146 HR
    10 min to the chimney through the downhill, 161 HR; 2 min AR, 154 HR
    10 min to the chimney through the downhill, 159 HR; 2 min AR, 150 HR
  • 4 min of 1-legged drills, 156 HR; 2 min AR, 157 HR
    4 min of 1-legged drills, 156 HR; 2 min AR, 156 HR
    4 min of 1-legged drills, 166 HR; 3 min AR, 163 HR
  • 11 min across the first M, 165 HR; 3 min AR, 153 HR
    11 min across the first M, 167 HR; 3 min AR, 156 HR
    12 min across the first M, 176 HR; 3 min AR, 168 HR
    13 min across the first M, 165 HR; 2 min AR, 162 HR
    13 min across the first M, 171 HR; 2 min AR, 164 HR
    13 min across the first M, 169 HR; 2 min AR, 165 HR
  • 11 min across the first box, 167 HR; 3 min AR, 163 HR
    11 min across the first box, 170 HR; 3 min AR, 162 HR
    13 min across the first box, 179 HR; 3 min AR, 169 HR
    16 min across the first box, 171 HR; 2 min AR, 165 HR
    16 min across the first box, 176 HR; 2 min AR, 169 HR
    16 min across the first box, 175 HR; 2 min AR, 165 HR
  • 11 min across the second M, 170 HR; 3 min AR, 164 HR
    11 min across the second M, 170 HR; 2:45 min AR, 157 HR
    12 min across the second  M, 178 HR; 1:30 AR, 175 HR
    15 min across the second M (up to 215 watts), 171 HR; 2 min AR, 163 HR
    15 min across the second M, 178 HR; 2 min AR, 169 HR
    15 min across the second M, 176 HR; 2:05 AR, 165 HR
  • 11 min across the second box, 173 HR; 30 seconds cooldown, 173 HR
    5 min of the second box, 166 HR; 2 min AR, 165 HR
* AR = Active Recovery

I did a much better job of keeping my HR lower than I did yesterday. Success. And tonight I went to a Predators game, which they won 3-1.

Photo from here

Wednesday, February 16, 2011

CompuTrainer Class: Tempo/Aerobic Training III

Today I was slightly more tired than I was yesterday. Perhaps the two days in a row did something for my legs. But, I'll be recovering today and ready for more of the same tomorrow! I rode at 211 for the whole class today, knowing that I'll be back for more tomorrow.


Tuesday (2-01), Thursday (2-03), Tuesday (2-08), Tuesday (2-15), Wednesday (2-16)

  • Total time: 1:30:00, average HR: 156 (max 177)
    Total time: 1:22:30, average HR: 154 (max 175)
    Total time: 1:28:00, average HR: 162 (max 185)
    Total time: 1:30:00, average HR:  155 (max 185)
    Total time: 1:25:00, average HR:  159 (max 182)
  • 7:30 warmup to warm up the trainer, 108 HR
    11:45 warmup to warm up the trainer, 113 HR
    14:30 warmup to warm up the trainer, 117 HR
    11:00 warmup to warm up the trainer, 113 HR
    12:45 warmup to warm up the trainer, 114 HR
  • 10-minute warmup (long start plus the first uphill), 141 HR
    10-minute warmup (long start plus the first uphill), 147 HR
    13-minute warmup (to the chimney), 158 HR
    10-minute warmup (long start plus the first uphill), 137 HR
    10-minute warmup (long start plus the first uphill), 148 HR
  • 3 min to the chimney, 147 HR
    3 min to the chimney, 154 HR
  • 7 min across the chimney through the downhill, 158 HR; 3 min AR, 148 HR
    7 min across the chimney through the downhill, 159 HR; 3 min AR, 151 HR
    7 min across the chimney through the downhill, 172 HR; 2 min AR, 168 HR
    10 min to the chimney through the downhill, 148 HR; 2 min AR, 146 HR
    10 min to the chimney through the downhill, 161 HR; 2 min AR, 154 HR
  • 4 min of 1-legged drills, 156 HR; 2 min AR, 157 HR
    4 min of 1-legged drills, 156 HR; 2 min AR, 156 HR
    4 min of 1-legged drills, 166 HR; 3 min AR, 163 HR
  • 11 min across the first M, 165 HR; 3 min AR, 153 HR
    11 min across the first M, 167 HR; 3 min AR, 156 HR
    12 min across the first M, 176 HR; 3 min AR, 168 HR
    13 min across the first M, 165 HR; 2 min AR, 162 HR
    13 min across the first M, 171 HR; 2 min AR, 164 HR
  • 11 min across the first box, 167 HR; 3 min AR, 163 HR
    11 min across the first box, 170 HR; 3 min AR, 162 HR
    13 min across the first box, 179 HR; 3 min AR, 169 HR
    16 min across the first box, 171 HR; 2 min AR, 165 HR
    16 min across the first box, 176 HR; 2 min AR, 169 HR
  • 11 min across the second M, 170 HR; 3 min AR, 164 HR
    11 min across the second M, 170 HR; 2:45 min AR, 157 HR
    12 min across the second  M, 178 HR; 1:30 AR, 175 HR
    15 min across the second M (moved up to 215 watts), 171 HR; 2 min AR, 163 HR
    15 min across the second M, 178 HR; 2 min AR, 169 HR
  • 11 min across the second box, 173 HR; 30 seconds cooldown, 173 HR
    5 min of the second box, 166 HR; 2 min AR, 165 HR

* AR = Active Recovery

I had a great 3-min-extreme-slow workout between work and a Premier Jewelry party at Anna's:

  • Bench press, 45lb
  • Curl, 15lb
  • Plate front delt, 5lb
  • Standing ham (sort of—DHY doesn't have anything to use for GHR, so I used the hamstring stretching machine and did double duty with elevation!)
  • Lunge L, R
  • Zurcher squat

Tuesday, February 15, 2011

CompuTrainer Class: Tempo/Aerobic Training III

We missed last Thursday due to the snow (which actually turned out good for my since Blue Lightning was in the shop), but since I rode on the trainer Friday and we rode outside Sunday, I managed to get a few good rides in last week. So I was ready for today's tougher course. I rode at 211 for the first 2 buildings; then I rode at 215 for the third and the 5 minutes of the fourth that I did and felt great!


Tuesday (2-01), Thursday (2-03), Tuesday (2-08), Tuesday (2-15)

  • Total time: 1:30:00, average HR: 156 (max 177)
    Total time: 1:22:30, average HR: 154 (max 175)
    Total time: 1:28:00, average HR: 162 (max 185)
    Total time: 1:30:00, average HR:  155 (max 185)
  • 7:30 warmup to warm up the trainer, 108 HR
    11:45 warmup to warm up the trainer, 113 HR
    14:30 warmup to warm up the trainer, 117 HR
    11:00 warmup to warm up the trainer, 113 HR
  • 10-minute warmup (long start plus the first uphill), 141 HR
    10-minute warmup (long start plus the first uphill), 147 HR
    13-minute warmup (to the chimney), 158 HR
    10-minute warmup (long start plus the first uphill), 137 HR
  • 3 min to the chimney, 147 HR
    3 min to the chimney, 154 HR
  • 7 min across the chimney through the downhill, 158 HR; 3 min active recovery, 148 HR
    7 min across the chimney through the downhill, 159 HR; 3 min active recovery, 151 HR
    7 min across the chimney through the downhill, 172 HR; 2 min active recovery, 168 HR
    10 min to the chimney through the downhill, 148 HR; 2 min active recovery, 146 HR
  • 4 min of 1-legged drills (not pictured), 156 HR; 2 min active recovery, 157 HR
    4 min of 1-legged drills (not pictured), 156 HR; 2 min active recovery, 156 HR
    4 min of 1-legged drills, 166 HR; 3 min active recovery, 163 HR
  • 11 min across the first M, 165 HR; 3 min active recovery, 153 HR
    11 min across the first M, 167 HR; 3 min active recovery, 156 HR
    12 min across the first M, 176 HR; 3 min active recovery, 168 HR
    13 min across the first M, 165 HR; 2 min active recovery, 162 HR
  • 11 min across the first box, 167 HR; 3 min active recovery, 163 HR
    11 min across the first box, 170 HR; 3 min active recovery, 162 HR
    13 min across the first box, 179 HR; 3 min active recovery, 169 HR
    16 min across the first box, 171 HR; 2 min active recovery, 165 HR
  • 11 min across the second M, 170 HR; 3 min active recovery, 164 HR
    11 min across the second M, 170 HR; 2:45 min active recovery, 157 HR
    12 min across the second  M, 178 HR; 1:30 active recovery, 175 HR
    15 min across the second M (moved up to 215 watts), 171 HR; 2 min active recovery, 163 HR
  • 11 min across the second box, 173 HR; 30 seconds cooldown, 173 HR
    5 min of the second box, 166 HR; 2 min active recovery, 165 HR

In the afternoon, I did the perfect workout: 10-6-3 EDI. It was hard, but it made me work hard and do everything fast.

  • Lunge (I didn't do RL like I was supposed to)
  • Squat with stick
  • GHR with reps to arm's length
  • Curl with 30lb bar
  • Bench with 45lb bar
  • Plate front delt with 10lb plate
  • Crate crunch

Monday, February 14, 2011

Short Run

Valentines gifts from Mom and Dad

I did not rest today like I thought I was going to. It was amazing at lunch and I just couldn't stay inside. So, I put on my Vibrams (the only shoes I had with me; thank you, Will!) and headed out for 2 whole miles. It was a short run, but I was outside and that was what mattered to me at the point. 2 miles, 15:21 total, from the start of the path to the school and back. 7:53 for mile 1, 7:28 for mile 2. Can you tell which of the out and back is uphill and which is downhill? I know there are some crazy people who can run an entire 5K in 15+ minutes, but I'm definitely not there. Maybe soon I'll get down to 15 for this 2-mile run and then 14 and then go from there, but I do my best every time I'm out there (especially since I don't run too often now that cycling season is about to begin) and enjoy it regardless.

I got my car back today, and my mom gave me some wonderful valentine's presents. I love my parents!

Lots of little treats—measuring cups and spoons, pancake mix, hair stuff, nail polish, body mist, and a stuffed animal :-) Oh, and Reeses Pieces. Yum!!!

And, I got to share a little victory story at FPU tonight—not a victory of my own, but one of God's doing. I am so glad He is in control of everything!

Sunday, February 13, 2011

Hell of the South Race Course Pre-Ride

It was absolutely beautiful today--a perfect day for a team ride. Catherine, Jonell, Lisa S, Lisa C, Parri, Lee, David, Cali, Shawn, and I met out in Berlin, TN, to pre-ride the Hell of the South race course. The race will be April 2, and the course can be pretty sketchy, especially with a big group of riders you might know little to nothing about, so we wanted to get familiar with it. I'm very glad we did. It was good to see where the gravel portion is, see where the turns are, feel the rough roads, and climb the hills, all of which will separate the field. It was also wonderful to be out there with Lee and David who are both amazing riders and full of tips and tricks to help us all become better.

Catherine, Jonell, Lisa S, and I all rode one loop, and everyone else continued on for a second. We will do two during the race, but we'd had enough at that point given what we'd all done the day before. It was still a good 27.5 miles, 1:38 long, 16.8 mph avg ride. It was a little longer than it will be because we stopped a few times to discuss strategy and terrain and we started out a little slow, but it likely will not be much faster because of the early-season wind we dealt with today and will have to deal with then. I felt great, kept my HR pretty steady (153 avg, 189 max), helped Jonell out a bit and rode for a while in no-man's land just to be in the wind for a while, and attacked once up a hill. That itself felt amazing, because I'm not the best climber but I took advantage of the group's waiting up for another rider, came from the back, and took everyone over. Man I loved that!

Saturday, February 12, 2011

Predators Fangtastic 5K

The start..complete with Gnash and the Purity chocolate milk bottle


I always look so uncomfortable when I run...

The Predators Fangtastic 5K is one of my favorite races. Not because of the course, because it's pretty hilly; not because of the time of year, because it's usually chilly; but because with your race entry fee, you get a ticket to a Predators game! I don't go to many during the year (typically only this one, actually), but I really enjoy watching hockey games, and this is an excuse to go to a game. Last year, Will went to the game with me, and that was more fun than being solo, especially since he knows hockey so well and could explain things to me that I didn't get or didn't know.
  • Total time: 23:27
Race notes from this year: There were 946 finishers (431 males, 515 females); I was 4th in my AG of 115. I was 16th of the 515 females. I was 79th of the 946 finishers. In 2010, I was 3/174 AG, 14/660 females, 86/1,206 OA. In 2009, I was 3/185 AG, 39/782 females, 161/1,504 OA.

Immediately after finishing and grabbing a bagel, water, and some fruit, I headed back to Franklin for the last of the Resolution Bootcamp sessions at D1 Nashville. Ryan was our coach today, and he worked us a bit harder than Sarah had because we did one round of the stations for reps rather than doing all rounds for time only. We had a smaller group today so it worked well, and part of the group today was Brad and Rebecca, who were on my Fellowship Softball team. It was fun to know and work with other people!

Fellowship Softball Co-Ed Team Back row: Herb, Greg, Brandon, Lindsey, Michele, Brad;
Front row: Kevin, Tara, Jeff, (not sure), Rebecca


We started with a warmup lap with stairs, which I missed because I was a minute late. Then, after a dynamic warmup, with did stations for a minute, abs, stations for 10 reps or 2 times through (based on the station), then abs again. Then we did 3 times 20-yard lunge, 30-yard sprint, 50-yard jog. The stations were feet agility,  kettle bell swings, log lifts (15lb), sprints/push ups, punching bag/burpies, oblique abs (8lb med ball), shoulder press (15lb each), curl (25lb), row (15–25lb), tire/hammer, push up/row (15–20lb). I really enjoyed the good workout.

Lauren and Rachel at the mall

Right after that, I went to pick up Lauren and Rachel from Rachel's house. Then we hung out for the rest of the day, eating lunch at McDougals, stopping at the pet store to play with the rabbits, shopping at the mall so Lauren could spend her birthday gift cards, and painting a mug (Rachel) and bowl (Lauren) at Third Coast Clay. It was a great afternoon, and I had a blast with the girls!

Rachel working on her mug and Lauren working on her bowl

Go Pack!

Friday, February 11, 2011

My Generous Cousin

Having family nearby is definitely a blessing. Luke let me borrow his car while he was gone at a swim meet, and I'm so grateful. Not having a car feels like losing independence. But since Luke let me borrow his car, I felt like I could maintain my independence.

My lunchtime workout seemed be a long one. It was a little longer than an hour, but I had to time to spend on it, so I did it well and did it more times through than I had in the past.

  • 1-minute lunge each leg, 50 phasic hip flexor each leg, repeat for 4 total times through
  • 1-minute GHR, 50 phasic hip extension each leg, repeat for 4 total times through
  • 1-minute push up, 50 phasic row, repeat for 4 total times through
  • 1-minute stretching (should've been scap pull up), 50 phasic front delt, repeat for 4 total times through

I had to stop to get some stuff from my car and was surprised to see that the crack in my windshield has grown exponentially. Arg!



After running a few errands and getting stuff done around the house, I sat on the trainer for an hour and watched a movie. It was a pleasant ride; I didn't wear my Garmin so I don't know how hard I really worked, but I did keep tracking my cadence (keeping it around 100 the whole time) and worked in a few sprints and 1-legged drills. Todd would've been proud, and I felt like it was a well-spent hour.

Thursday, February 10, 2011

Blue Lightning's Sad Adventure

Yesterday is past, thankfully. However, today I have to deal with yesterday's drama. My car broke down during the snow storm, and though I made it safely to a gas station, I had to get it towed from there to a shop today because the car is completely undrivable. The left wheel just won't turn with the steering wheel, and that made it very challenging for Roger, the Harpeth Towing driver who so graciously towed me (thank you, AAA, for towing coverage!). There was some serious maneuvering going on with chains, pulleys, and winches, and I had to sit behind the steering wheel to help at least one wheel (the one that would listen to the steering wheel) stay straight so that we could get it on to the truck.

Roger trying to hook up my car; he couldn't get it to go straight and line up with the truck bed, so he had to winch it up

Poor little blue :'( 

After everything that happened yesterday, my crazy long drive over very slippery roads seeing lots of people having hit guard rails, be completely stuck, or abandon their cars, I know that God was protecting me from that. I don't know why, but I'm grateful. And I can honestly say I don't know how I would've made it to the BP had he not been directing my car. With one wheel not reacting and the other sliding on the ice, there's no reason I didn't have to get my car pulled from the ditch (rather than from a safe parking spot in a gas station 1 mile from home) except that God protected me. I am so grateful for His care and protection.

My car is currently at the shop, and I'm sitting here hoping and praying that it's only the tie rod and that it will be quick and cheap to fix. but I really have no idea how something like that breaks (though at least 2 people asked me whether I hit a curb, so I'm guessing that can cause it) nor how it's fixed.

Thank You, God, for protection!

Wednesday, February 9, 2011

Worst. Drive. Ever.

Today's drive home from work was a nightmare. Work was fine, I went to DHY at lunch with no problems, then the snow came and 3:40. It came hard and fast, and it froze immediately. Meaning that the roads were pretty much ice. My 20-mile drive from work to home usually takes me 20 minutes since it's nearly all at highway speeds. It's taken me up to an hour before if there are wrecks, but I usually beat the rush and am on the road for no more than 20–30 minutes. Today, on the other hand, was awful. I left work at 4 o'clock along with what seemed like the rest of Nashville, Franklin, and Brentwood.

With more people on the road than normal and slick driving conditions, I spent 2:45 on the road and didn't make it home. I have a little hill to drive up to get to my apartment complex, and then immediately in my complex there's a downhill leading to our buildings. I'd already decided to not drive into my complex because I knew if I went in it would be difficult to get out. I pulled into a gas station, and it was like pulling teeth to get my car to move where and how I wanted it to. I thought I was just sliding, but no one else looked like they were struggling as much as I was. I parked and called Dad. And pretty much finally let go of the last 2:45 when I hadn't had time to think of how long this short drive was taking me and how slippery it was and how slick and unsafe it really was.

Dad had pretty much convinced me that it was OK to have been stressed and that it was OK to leave the car and walk home (3/4 mile) and get my car tomorrow, provided it would drive alright. I was so close to home and parked in a safe place (I thought, except that while I was on the phone I nearly got hit by a Mustang), so I gathered up my stuff and set out to walk home. Then I looked back at my car and realized why it really wasn't doing what I told it to do—the driver's side wheel was as it should have been, in line with the steering wheel; the passenger's side wheel, on the other hand, was turned completely to the left as if I'd left my steering wheel turned all the way. I then called Dad back and said, "Dad, there's a major problem here!"

 Driver's side wheel--aligned with the steering wheel

Passenger's side wheel--off on its own, doing its own thing, causing me to slip-slide along

There wasn't anything I could do at the time, so I just left my car and walked home. Dad said it was probably the tie rod and I could wait to call AAA (because they would be super busy today!) until tomorrow. So finally, 3:30 after leaving work, I made it home. And trust me, all I wanted to do was go to sleep, but instead I began my 10×30sec workout, doing what I could while on the phone.
  • Lunge L, R 6×30
  • Standing ham 10×30
  • Push up on the wall 10×30
It still took me forever to settle down, but I finally made it to sleep knowing I wouldn't be going to Todd's class or to work in the morning.

Tuesday, February 8, 2011

CompuTrainer Class: Tempo/Aerobic Training II

Today's course profile was very similar to last week's except that the Ms grew horns, the buildings were all taller 987% on the short side and 89% on the taller side), and the buildings were longer (12–13 min instead of 11 min). The horns went up to maybe 95% or 100%—I forgot to look to see where exactly they were. And I remembered to draw the 1-legged drill into the profile!


Again today I had to skip the last building, but I tried to work harder on the third to make up for the 12 min I had to miss at the end. And even before looking at the actual data, I know my HR was higher today than last week. I'm pretty sure it's because I was working that much harder to try to get an even better workout though!

Tuesday (2-01), Thursday (2-03), today (2-08).

  • Total time: 1:30:00, average HR: 156 (max 177)
    Total time: 1:22:30, average HR: 154 (max 175)
    Total time: 1:28:00, average HR: 162 (max 185)
  • 7:30 warmup to warm up the trainer, 108 HR
    11:45 warmup to warm up the trainer, 113 HR
    14:30 warmup to warm up the trainer, 117 HR
  • 10-minute warmup (long start plus the first uphill), 141 HR
    10-minute warmup (long start plus the first uphill), 147 HR
    13-minute warmup (to the chimney), 158 HR
  • 3 min to the chimney, 147 HR
    3 min to the chimney, 154 HR
  • 7 min across the chimney through the downhill, 158 HR; 3 min active recovery, 148 HR
    7 min across the chimney through the downhill, 159 HR; 3 min active recovery, 151 HR
    7 min across the chimney through the downhill, 172 HR; 2 min active recovery, 168 HR
  • 4 min of 1-legged drills (not pictured), 156 HR; 2 min active recovery, 157 HR
    4 min of 1-legged drills (not pictured), 156 HR; 2 min active recovery, 156 HR
    4 min of 1-legged drills, 166 HR; 3 min active recovery, 163 HR
  • 11 min across the first M, 165 HR; 3 min active recovery, 153 HR
    11 min across the first M, 167 HR; 3 min active recovery, 156 HR
    12 min across the first horned M, 176 HR; 3 min active recovery, 168 HR
  • 11 min across the first box, 167 HR; 3 min active recovery, 163 HR
    11 min across the first box, 170 HR; 3 min active recovery, 162 HR
    13 min across the first box, 179 HR; 3 min active recovery, 169 HR
  • 11 min across the second M, 170 HR; 3 min active recovery, 164 HR
    11 min across the second M, 170 HR; 2:45 min active recovery, 157 HR
    12 min across the second horned M, 178 HR; 1:30 active recovery, 175 HR
  • 11 min across the second box, 173 HR; 30 seconds cooldown, 173 HR

My HR stayed progressively higher as we went along, and my recovery intervals are what helped keep it so high. Guess I'd better work on that one!

Unfortunately I'm on a schedule (or not really a schedule) that's left about a month in between some of my workouts that should be every 2 weeks or so. Today's 3×30 was no exception, since the last time I did it was January 2 (I didn't record how much weight I used). From December 13, however, I increased the weight on a few things and thus am encouraged:

  • Lunge: 85lb (20 on each side)
  • GHR at 60*; 25lb because it's the easiest to handle
  • GHR at bottom: no weight
  • Standing ham: 25lb because it's the easiest to handle
  • Push up on feet: 25lb (someone put the weight on my back, which was so much easier than trying to put it on myself; I thought for a few seconds that I could've tried 45lb!)
  • Scap pull up: no weight
  • Preacher curl: 30lb (light bar, which Will says is called an "ez bar" or "easy bar" and is usually 15lb plus 7.5 on each side)
  • Crate crunch 25lb because it's the easiest to handle

Sunday, February 6, 2011

Sweatfest IV

It wasn't supposed to be as nice today as it turned out to be, so I rode inside at Todd's, walked outside, and almost wished I'd waited until later to ride outside with Lisa. However, after talking with Valerie about the ride, I'm glad I didn't decide to do both (though I had considered it)! We did the same course today as I'd done January 15th, but the intensity today was slightly higher and we did 2 solid hours of the ride before changing things up slightly. Shelly, Cali, Mindi, Vicki, Rip, and Wayne were the only ones I knew, but there were at least 4 more in the class enjoying the ride. Here are some stats:

  • Total: 2:46:30, including 1:30 at 1h in for a bathroom break and 2:00 at 2:20 to refill the water bottles and get off the bike for a few minutes; 157 HR (187 max); maybe around 50–55 miles?
  • 14:45 to warm up the trainer; 117 HR
  • 30:00, 160 HR; my legs felt dead here and I kept waiting for Todd to not be busy so I could ask him to lower my intensity level. Then I was glad I didn't because it got much better.
  • 30:30, 161 HR; legs felt so much better this half hour!
  • 26:15, 169 HR; legs still feeling great, sprints coming up—my favorite!
  • 00:54, 181 HR; sprints/attacks 1 and 2, max watts for this were around 500 (at least what I saw); I was trying to watch my and Shelly's numbers and might not have seen the highest numbers; I do know I gut up to at least 41 mph.
  • 5:50, 166 HR; short break to let the HR come down and recovery before the next sprint/attack.
  • 00:41, 179 HR; sprint/attack 3, max watts for this were at least 560; I should've looked at the results after class but forgot; didn't look at max mph.
  • 29:55, 163 HR; last half hour, legs still felt good, but definitely more like the first half hour than the second.
  • 2:00, 134 HR; stretch break.
  • 25:30, 156 HR; time to ride downhill and draft!

Then, of course, it was time to watch the Super Bowl. The Packers did not disappoint, and I enjoyed their win, watching with Farkases, Marables, Schuts, and Valerie (Luke had a roomful of friends too, but they came down only for food).

Saturday, February 5, 2011

Happy Birthday, Lauren!

Lauren's 12th birthday is next weekend, and she planned her party for today. The Farkas family always does a good job with birthday parties, and Lauren's request was for and Amazing Race during her party. She invited 15 girls, all came, and we prayed for no rain or snow! Uncle John and I had a little rain contingency plan, but it wasn't as fleshed out as the real plan, so we were glad that it was 40* and tolerable outside. Thankfully, all the girls had a blast. Here are the tasks they had to perform:
  1. Find a backpack hidden in the yard, and retrieve an envelope with their team's color on it.
  2. Build a pyramid with 10 dixie cups and, by pouring water into only the top cup, get water into every cup.


    Making a pyramid

    This was challenging due to the wind, but every team eventually accomplished the task.
  3. Find a bag with their team's color in it down by the creek. Then, using spoons and no hands but to hold the bag, take a goldfish from the bag, pass it to the next girl's spoon, and feed it to the next girl. They had to get 15 in a row without dropping one; if they dropped one, they had to start over.


    Passing goldfish

  4. From 2120 to 2105, pass the basketball (or soccer ball) back and forth without dropping it (if they dropped it, they had to stop and sing Happy Birthday to Lauren 2 times through and then continue). When they got to 2105, each had to make a basket. Then they had to carry the ball back with each girl keeping 1 hand and only 1 hand on the ball at all times.
  5. Organize 2 stacks of paint swatches in numerical order. Uncle John had gotten big stacks of swatches, and this took teams between 20 and 30 minutes—a good thing, because it gave them time to warm up!

    Sorting paint swatches

    It was amusing to watch each team's organizational method. The team that seemed to have the strangest method (or no method at all) is that team that finished first; I was surprised, Uncle John the artist was thrilled!
  6. Run to the other end of the street, adding up the 1s from one side and the 2s from the other (on the mailboxes).
  7. Finally, pick 5 Apples to Apples cards, and write a poem or song using those words or phrases. Then, when every team has finished, recite the poem.
The girls all seemed to have fun, no one was too tired after having run at least a mile, Aunt Renee fed them well with delicious cake, and Lauren got some great presents. I was happy it went well and that Renee, John, Luke, and Ian were all around to help—it would've been tough to carry out without their help!

My workout for the day was the D1 bootcamp with Valerie (week 3 of a 4-week free "Resolution Bootcamp"; wk 1, wk 2). There was a huge group of almost 30 people, but Coach Sarah kept us all in line and worked us pretty hard. We did stations again, but only 3 at a time. After a few laps and the dynamic workout, we did 40 seconds of work and 20 seconds of rest for sissy squats, suitcases, and kettle bell presses. Then we did sprints. Then we repeated the station times, doing modified-to-be-harder triceps push ups, full leg circles, and kettle bell swings. Finally, we repeated the sprints. The sprints were the most fun for me, and I had some guy way on the other end of the field who was giving me a run for my money and another guy right next to me who was racing me every time. Needless to say, I ran fast (for a max of 25 yards, so fairly short sprints) and loved it! Though I did wish I had my cleats on instead of my tennis shoes.

Thursday, February 3, 2011

CompuTrainer Class: Tempo/Aerobic Training I

Today's class was exactly the same as Tuesday's, and I felt great. I was trying to determine whether I was up a gear on the bike and am still unsure (before looking at HR data), but I know that I could've stayed where I was all day and was happy about that. This is pretty close to what the workout looked like (today I had to skip the final building in order to get in the shower):


Here are the numbers to go with the picture (which is lacking the 4 minute, 1-legged drills box before the first M). Tuesday, today.

  • Total time: 1:30:00, average HR: 156 (max 177)
    Total time: 1:22:30, average HR: 154 (max 175)
  • 7:30 warmup to warm up the trainer, 108 HR
    11:45 warmup to warm up the trainer, 113 HR
  • 10-minute warmup (long start plus the first uphill), 141 HR
    10-minute warmup (long start plus the first uphill), 147 HR
  • 3 minutes to the chimney, 147 HR
    3 minutes to the chimney, 154 HR
  • 7 minutes across the chimney through the downhill, 158 HR; 3 minutes active recovery, 148 HR
    7 minutes across the chimney through the downhill, 159 HR; 3 minutes active recovery, 151 HR
  • 4 minutes of 1-legged drills (not pictured), 156 HR; 2 minutes active recovery, 157 HR
    4 minutes of 1-legged drills (not pictured), 156 HR; 2 minutes active recovery, 156 HR
  • 11 minutes across the first M, 165 HR; 3 minutes active recovery, 153 HR
    11 minutes across the first M, 167 HR; 3 minutes active recovery, 156 HR
  • 11 minutes across the first box, 167 HR; 3 minutes active recovery, 163 HR
    11 minutes across the first box, 170 HR; 3 minutes active recovery, 162 HR
  • 11 minutes across the second M, 170 HR; 3 minutes active recovery, 164 HR
    11 minutes across the second M, 170 HR; 2:45 minutes active recovery, 157 HR
  • 11 minutes across the second box, 173 HR; 30 seconds cooldown, 173 HR

My HR did get progressively higher as we went along, but it was lower overall and closer for all 3 intervals than it had been for the 4 on Tuesday. I'm encouraged about that and that it felt pretty close to a tempo ride. I definitely had a little more to give aerobically, but I still got a great workout.

The afternoon workout was 5 on, 5 off thru 40, which last did (recorded, at least) as a full workout December 7. Yikes—what have I been doing since then???

  • Lunge on crates
  • 1-leg squat
  • GHR
  • Squat with stick
  • Push up
  • Scap pull up
  • Preacher curl (started with 15lb dumbbells through 30, then 10lb dumbbells for 35 and 40)
  • Crate crunch

Wednesday, February 2, 2011

Wednesday Workouts

Real quick today. I went to the DHY at lunch for 21 minutes on the step mill. Then I met Val at the MFY for 24 minutes on the step mill and the following (50 phasic, 3 min ISO)

  • Leg extension phasic, wall squat ISO
  • Leg curl phasic, wall squat ISO
  • Bentover front delt phasic, wide push up ISO
  • Standing row phasic, wide push up ISO
  • Hip extension phasic, wall squat ISO
  • Hip flexion phasic, wall squat ISO
  • Bentover lateral delt phasic, wide push up ISO
  • Biceps curl phasic, wide push up ISO

This was similar to January 18's workout but slightly different because I'd forgotten the workout and had to call Will to remind me. He wasn't at his computer either and gave me what he could remember.

Tuesday, February 1, 2011

CompuTrainer Class: Tempo/Aerobic Training I

Today's ride looked similar to the following. I realize it doesn't mean too much without the numbers, but this is where Paint got me. Those high boxes were at an average intensity level of 85%. The Vs went down to 72%, and the bumps went up to 87%. This was a great aerobic ride! My HR was definitely lower than it would've been to make it a solid tempo effort, but my legs were feeling the longer, consistent effort. That's a great feeling!


Here are the numbers to go with the picture (which is lacking the 4 minute, 1-legged drills box before the first M):

  • Total time: 1:30:00, average HR: 156 (max 177)
  • 7:30 warmup to warm up the trainer, 108 HR
  • 10-minute warmup (long start plus the first uphill), 141 HR
  • 3 minutes to the chimney, 147 HR
  • 7 minutes across the chimney through the downhill, 158 HR; 3 minutes active recovery, 148 HR
  • 4 minutes of 1-legged drills (not pictured), 156 HR; 2 minutes active recovery, 157 HR
  • 11 minutes across the first M, 165 HR; 3 minutes active recovery, 153 HR
  • 11 minutes across the first box, 167 HR; 3 minutes active recovery, 163 HR
  • 11 minutes across the second M, 170 HR; 3 minutes active recovery, 164 HR
  • 11 minutes across the second box, 173 HR; 30 seconds cooldown, 173 HR

My HR did get progressively higher as we went along. I'll be working on keeping it more consistent on Thursday!

I debated whether to do another workout this afternoon and decided for it. I knew I'd feel good when I finished, and that was my motivation. This is the same workout from January 20, but I did significantly less of it. What I did was good.

  • Altitude drop legs: 102×5 reps, 5 breaths rest
  • Wall squat: 1 minute on, 30 seconds off, 3 times
  • Altitude drop GHR: 10×5 reps (20 seconds rest)
  • Standing ham: 1 minute on, 30 seconds off, 3 times
  • Bench press: 65 lb, 10 deep breaths, 1 rep, 6 deep breaths, 2 reps, 3 deep breaths, 3 reps; 2 total times (breathe while holding bar up)
  • Dead lift: 75 lb, 10 deep breaths, 1 rep, 6 deep breaths, 2 reps, 3 deep breaths, 3 reps; 2 total times (breathe while standing holding bar)
  • Curl: 25 lb, 10 deep breaths, 1 rep, 6 deep breaths, 2 reps, 3 deep breaths, 3 reps; 2 total times (breathe holding bar at top)