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January 26, 2015
Inspires : 3

Not my best night. My foot and legs woke me up. I think the last round of additions to pt were a little more than I could handle. I go back in this morning and we'll see what they have to say.We did get a couple of inches of snow, so I'm heading out to clear the sidewalk. I may get a short walk outside after the sun comes up. Everything is heavily covered in snow, so it's going to be beautiful when the sun hits the trees.Goals: YesterdayDrink 100 oz water - Had more than I neededCardio - doneStrength/pt/mobility - did my PT - didn't do my mobility AGAINWatch/read something to inspire/motivate me -doneGet 10,000 steps - got ~ 12,000 Eat mostly whole/nutritious foods – not so great Yesterday's food:BananaEgg white omelette w/turkey sausage crumbles, onions, mushrooms, 2%cheddar, black beans hash brownsPasta fagioli soup, tostitos, spumoni ice creamChicken fajita wrap, black beans, tostitos, ww cookies & cream barCalories 1715C234 P118 F56
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January 26, 2015
Inspires : 4


9:29am:  Working from home today and tomorrow ... I kind of fibbed and told my boss that I scheduled my exam for tomorrow, so I'm using today as a "study" day and tomorrow as a test day.  I'll actually be working -- for real -- but this helps because my roommate went away on an impromptu trip to New Orleans.
The dogs are at day care, so it's absurdly quiet in here.  I vacillate between loving and hating it.  :)
And the dogs being at school is also good planning -- this afternoon I'll be getting delivery of a new treadmill (the dogs aren't terribly helpful when it comes to delivery guys in the house).  Mine was still working, mostly, but after 19 years it needs to be retired.  Got one with all the bells and whistles which will hopefully last another 19 years.  It'll go up to a 40% incline, so I'll have in-house training for some of the hiking trips I want to take.  Also has the feature where you can map a course in Google Maps and it'll show[...]
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January 26, 2015
Inspires : 3


20 front squats, 30# on barbell
20 assisted pullups (used band)
20 supine hip extension
20 arnie press, 10 lb db
20 overhead pull downs using 25# band

Circuit 2
20 side lunge, l/r
20 unilateral low row using 25 lb band
20 l/b unilateral supine hip extension
20 med ball pushups
20 l/r unilateral cable pulls

Circuit 3
20 dead lift, 25# barbell
20 bend over row, 10 lb db
20 unilateral supine hip extension, knee flexion
20 l/r unilateral cable push
20 assisted chin ups

Core Specific
8 l/r alternating superman on fb
10 reverse hyperextension on fb
60 sec prone cobra
8 l/r lower abdominal 2A
20 sec l/r oblique raise
Stabilizer
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January 26, 2015
Inspires : 1


I completely forgot to do yoga last night - oops! Nate's been out of town all weekend so it's just me and the kids - I got them to bed, had a glass of wine and read my book, and went to bed early. Then woke up in the morning and realized I didn't do my yoga. Oh well. I had a lot of days off last week, but I still managed a few decent rides, and that's a lot more than I was doing this time last year, so it's ok.
It's supposed to be close to 70 degrees in Denver today, so I'm tempted to head down the hill and do a road ride while the kids are in school. Yes, I should be working, but I worked so many late nights last week that I'm not all that stressed about time in the studio right now. I've also got a stack of paintings on the floor ready to go out to galleries, so I'm not suffering on inventory.
Dirt Divas social went well yesterday. Have a decent number of girls signed up for race team - yay! 
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January 26, 2015
Inspires : 0

2.The Leg Extension:::::Settings=Back=6 ::::POUNDS TODAY= 120!
3.The Calf Raise: Each calf did 15 each
4.The Pullover:::::Settings= Back=up, Seat=10, Arms=2. ::::POUNDS TODAY=66
5.The Torso Arm:::::Settings=Seat=10, top ::::POUNDS TODAY=170
6.The Arm Cross:::::Settings=Back=4, Arm=1 ::::POUNDS TODAY=66
7.The Lateral Raise:::::Settings=Back is down, Seat=9, Arm=0 ::::POUNDS TODAY=66
8. Triceps:::::Settings=Seat-=7, hands=2 ::::POUNDS TODAY=102
9.The Ab Machine:::::Settings=Back=max, with pad::::POUNDS TODAY=56
10.The Lumbar Machine:::::Settings=Pads=3, Feet=3, no seat pad :::: POUNDS TODAY=66
11. Leg press- bilateral legs, did 160 pounds
Leg Press Calf exercise- 120 pounds, both calves x15
12. Tibia machine- did 20 total pounds each side to 15-
13. Seated Dip, did 20 reps of 170 pounds,seat at 10.
14. Chest Press: :::::Settings=Seat 10, back 6. 94-96#
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January 26, 2015
Inspires : 0

Worked on chest.
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January 26, 2015
Inspires : 0

Stats taken after run and before dinner, %water 68.2, muscle 37.7, bone 3.9. As I stayed home today due to weather, decided to once again do the next stage of the Tour of Sufferlandria, "Fight Club". I looked at this before but didn't buy the video version because I wasn't sure it matched my training. But, gave it a go today as it's part of the PerfPro workout Sufferfest list. O-M-Gosh!! This workout has 22 Attacks and 4 intervals where you're at 80-100% FTP with Attack thrown in at 120%!! I was holding my own until the last series of attacks where it was apparently uphill!!! WHOA!! I really couldn't maintain what the workout was telling me I should be doing. Kinda took the "fight" out of me ;) After that I decided to do a short swim session to kinda cool off. Now my calves had cramped during the Sufferfest session and I was afraid of this happening in the pool as well, which they did. In addition, yesterday's strength wore on my arms and I really couldn't swim as well as I[...]
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January 26, 2015
Inspires : 0

rt +1 opposite hand/ knee
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January 26, 2015
Inspires : 0


Trying to fine-tune my prep for the Sarasota HM in March.  Think I did too many long runs last year leading up to the race and didn't allow enough recovery/taper.  Had a terrible race when my legs gave out around the 10 mile mark. This seems to becoming more of an issue since I've turned 60.  Learning how to manage my effort and recovery better.  I've done about the same total volume as last year to this point through shorter runs but higher frequency.  
Right now planning to build up to a ten-miler a couple of weeks before and then ease off on distance until the race.  I've think I neglected my swimming and cycling too much last year during my HR prep, so working to keep more of a balance this year, especially with St. Anthony's on the schedule this year.  I got behind in my bike training early last year and never was able catch up to where I had been the previous year.
My race plan at this point will be [...]
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January 26, 2015
Inspires : 0

Have to update the garmin. Pace is off and heart rate.

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January 26, 2015
Inspires : 0


Spot on my heel is definitely sore. When I massage it, the pain goes away. It's not as bad as it was, but it's there.
ARGH!
I'm in denial. Went out and bought some screws to put in my shoes to make them more running-in-a-blizzard friendly!
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January 26, 2015
Inspires : 1

Slowish day in the office. Stopped at REI at lunch and bought XC skis. Very happy to own a pair of XC skis again. Office is closed tomorrow so we are hunkered at home until Wednesday. Prediciting 60-75 mph winds and 2+ feet of snow. Generator is prepped, logs for the fire and food in the house. Living 1/4 mile down a dirt road has its draw backs and benefits....
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January 26, 2015
Inspires : 0

Sets: 1-2
Core #1 - 2x
Speed Slow
Recovery 1-1.5'
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January 26, 2015
Inspires : 0


Plan:
Monday  Boot camp, bike ride (!)
Tuesday: short trail run
Wednesday: boot camp, bike ride
Thursday: super ez run
Friday: Rest
Saturday: 9.6 mile trail race
Sunday:  watch the Superbowl, Go Seahawks!!

Boot camp
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January 26, 2015
Inspires : 0

Incline Tricep Extensions (Dumbbell) 2x21
Tricep Rope Pushdowns 2x21
Tate Press 2x13
One Hand Push Ups 2x13
Pulldown & Pressdown 3x13
High Pull 3x13
Wide Grip Pulldown 3x13
Bent Dumbbell Row 2x21
Front Raise Plate 2x21
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