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.

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

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 15^th, 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).

Happy Birthday, Lauren!

Lauren's 12^th 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.

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 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.

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)