Such strange events these last few days...
Monday night we checked the weather report and found it was supposed to be a nice, sunny 63 on Tuesday--but overnight it was supposed to get down to freezing. So what would it be like in the morning for my ride? Probably still freezing.
I mentioned this to my husband, and asked, "So when would be the ideal time to ride my bike?" He said, "Noon." Well, that's an inconvenient time for me generally, but I decided to make an exception and move around my schedule so I could take advantage of the beautiful day.
I got up the next morning without intending to go out until later and got a few things done. Then it was time to get the kids up and ready for school, and I discovered that my son--usually the first one up in the house--was still sleeping. I thought this was very strange and I tried to wake him up. He was very lethargic--getting out of bed, but then resting his head on the dresser as he stood there.
I went downstairs to make breakfast and then came back upstairs to check on him. He was back in bed, barely awake. Now I was really worried.
I sent my daughter to the bus stop and called the school to tell them my son wouldn't be in in the morning. Then I putzed around, checking on him every 20 minutes to make sure he was still breathing, and grateful I had already decided to delay my ride.
After about an hour, my son bounded down the stairs full of energy as if nothing had ever happened and, for some reason, was totally focussed on collecting all his video games and putting them in one spot. As I watched him, I immediately understood what had caused his strange behavior earlier--his seasonal allergies had arrived.
So, I gave him some benedryl and brought him into school.
The weather was still chilly--only in the high 40s--so I decided to wait a little longer for my ride...finally heading out the door at about 11:45am.
Immediately I could tell a difference from yesterday's ride--good food has a powerful effect on strength and energy!
As I approached the "100 count" hill, which is about halfway through my ride--about 5 miles out--I was feeling good. I did my best to get some good speed to help with the momentum on the way up. I started to change gears, and that's when it happened...I lost control.
I don't know if it was because of the location of the gears (I have to take my hand off the handlebar to shift) or whether I hit some gravel, but I could tell I was going to crash, and the only thing I thought of was, "What is the best way to fall?"
I ended up doing a somersault over the handlebar and onto a patch of grass next to the sidewalk--it probably would have been theatrical if it wasn't so scary.
I felt OK, but I was pretty shaken up and not sure what to do--I was, it seemed, very far away from home. My husband was an hour away at work. My only thought was to call someone from church to come pick me up, but I didn't have any phone numbers, so I called my husband to have him look up some numbers on the online member directory.
While we were talking a very nice man in a pickup trucked stopped by to make sure I was OK. If I wasn't so far away from home, I would have had him take me there--but I just felt 5 miles was too far to ask. So I thanked him, told him I was on the phone with my husband, reassured him I would be fine, and let him go on his way. I felt bad that I wasn't able to offer him an opportunity to serve and asked God to bless him as if he had.
Anyway, as all this was going on, I was starting to settle down. I don't think I was really panicked, but I definitely felt the adrenaline rush of an emergency.
Once I was reoriented, I realized that I was near a cross street that could cut down the middle of my loop and take me directly home.
So, I told my husband I was going to ride home and that I would call him when I got here.
Once I got home, I took 1000mg of ibuprofen and showered--I figured I was in for some massive pain within the next few hours.
By dinnertime I was achy, and by about bedtime I was starting to feel a sharp pain in my upper abdomen, near my sternum--it felt like a bruise, but there was no bruise to be seen. I don't remember doing it, but I must have fallen on the handlebars. Having watched too much television and seen too many horror stories of internal bleeding and people who thought they were just fine dropping dead, I called the nurse for some reassurance.
She suggested that I see a doctor within 3 hours, but it was nighttime, and I did not want to go to the emergency room.
So, I decided to go ahead and go to sleep and told my husband to check on me.
This morning the abdominal pain was worse, so I went to see the doctor. She initially said she would order an xray, but said that if I had broken or fractured a rib there is nothing that could be done about it.
I told her it didn't feel like my ribs and so she pushed on it again and said she would order an ultrasound instead.
So...I went to the ultrasound clinic and told the technician what was going on. She asked me to point to where the pain was and I lifted up my shirt and pointed to it.
"Oh, you mean right there where that bruise is?" It seems a bruise had appeared!
Anyway, she first did all her checking around looking at the internal organs and seeing if there was any extra fluid in there and everything seemed to be fine. Then she switched probes and looked at the muscle. Everything was fine.
When I wrote my book and told the story of my near heart attack, I said, "It's funny how your mind works in an emergency--obviously, you don't want any thing to be wrong, but then again, you hate to go through all that for nothing."
And that's exactly how I feel now.
So, here I sit--very achy, tired, and miserable, but with nothing seriously wrong with me. So tomorrow, if the weather cooperates, I'll be out in the saddle again, doing another 10 miler, and hoping I have all the wipe outs out of my system.
Tuesday, March 31, 2009
Monday, March 30, 2009
What a Mistake
I have felt terrible all day--this weekend's food choices were DEFINITELY A BIG MISTAKE. Ugh... I tried to make up for it today. I plan to be even better as time goes on!
9:00am - Access shake
11:30am - paradise blend/banana protein shake
2:30pm - small, 100 calorie bag of pretzels
6:00pm - giant salad with thousand island dressing
7:30pm - macaroni and cheese
10:30pm - pineapple
Weighed in today at 170lbs. That's two pounds MORE than last week. But I'm not worried about it--with better food choices, that should turn around fairly quickly.
9:00am - Access shake
11:30am - paradise blend/banana protein shake
2:30pm - small, 100 calorie bag of pretzels
6:00pm - giant salad with thousand island dressing
7:30pm - macaroni and cheese
10:30pm - pineapple
Weighed in today at 170lbs. That's two pounds MORE than last week. But I'm not worried about it--with better food choices, that should turn around fairly quickly.
Tough, Windy Ride
I got up later than I had hoped this morning--7am, which isn't bad, but not enough time to go for my ride and be back in time to get the kids off to school, which is my goal.
So I got some other things done in the morning, got the kids dressed and fed, and was SHOCKED when we walked out to the bus stop at how cold it was. 48 degrees--not much colder than it was over the weekend, but what a difference! It's very windy...perhaps that's what it is...
Anyway, I was glad I had had the opportunity to experience the cold before I went out, because I came back in and bundled up!
Today's ride was VERY difficult. I did the regular 10 mile loop around my neighborhood, but my legs and body were so tired, I often felt like giving up. At the bottom of my "100" count hill, I honestly considered walking. I really didn't think I would be able to make it!
But then I remembered a quote from Arnold Schwartzenegger that I read recently. He said, "The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."
I thought about how many times in my life I had quit or given up because I was too tired, and I found the determination to push forward.
It took me 78 counts, but I did it!
So what made today so difficult? Though it may have something to do with the wind (you work harder and don't go as fast when the wind keeps pushing you back!), I believe that the number one determining factor was my poor eating choices over the weekend.
I won't make that mistake again.
Now it's off to do my yoga...
So I got some other things done in the morning, got the kids dressed and fed, and was SHOCKED when we walked out to the bus stop at how cold it was. 48 degrees--not much colder than it was over the weekend, but what a difference! It's very windy...perhaps that's what it is...
Anyway, I was glad I had had the opportunity to experience the cold before I went out, because I came back in and bundled up!
Today's ride was VERY difficult. I did the regular 10 mile loop around my neighborhood, but my legs and body were so tired, I often felt like giving up. At the bottom of my "100" count hill, I honestly considered walking. I really didn't think I would be able to make it!
But then I remembered a quote from Arnold Schwartzenegger that I read recently. He said, "The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."
I thought about how many times in my life I had quit or given up because I was too tired, and I found the determination to push forward.
It took me 78 counts, but I did it!
So what made today so difficult? Though it may have something to do with the wind (you work harder and don't go as fast when the wind keeps pushing you back!), I believe that the number one determining factor was my poor eating choices over the weekend.
I won't make that mistake again.
Now it's off to do my yoga...
Sunday, March 29, 2009
A Day of Rest
So, Sunday is supposed to be a day of rest. Unfortunately for me, it is often jam packed with activities, and today was no exception. My food choices were not the best, which is especially bad since it followed ice cream on Friday, a "hot food" binge and party food on Saturday--and tomorrow is weigh in day. Ack!
The good news is that I can really tell a difference in my body when I don't eat right--if I can remember how bad it makes me feel, then I'll be less likely to make poor choices in the future.
Anyway...
8:30a - mango, pineapple, 1/2 banana, vitamins
12:30p - giant salad with spray on ranch, 2 bean burritos on whole wheat tortillas with lettuce and tomato
5:00p - a little bit of leftover holuski, 2 pierogie, bread and butter
10:10p - mozzarella stick, bruschetta, and fried zucchini; O'Doul's (went out after a show for a late night snack)
I'm noticing a trend that I tend to eat well in the morning and then blow it in the evening. Well, the first step to recovery is acknowledging you have a problem! ;o)
Back on the bike tomorrow...
The good news is that I can really tell a difference in my body when I don't eat right--if I can remember how bad it makes me feel, then I'll be less likely to make poor choices in the future.
Anyway...
8:30a - mango, pineapple, 1/2 banana, vitamins
12:30p - giant salad with spray on ranch, 2 bean burritos on whole wheat tortillas with lettuce and tomato
5:00p - a little bit of leftover holuski, 2 pierogie, bread and butter
10:10p - mozzarella stick, bruschetta, and fried zucchini; O'Doul's (went out after a show for a late night snack)
I'm noticing a trend that I tend to eat well in the morning and then blow it in the evening. Well, the first step to recovery is acknowledging you have a problem! ;o)
Back on the bike tomorrow...
Saturday, March 28, 2009
My First Long Ride of the Season
No rain....yea!!!!
I was excited to head out this morning for my first long distance ride. I had seen in the weather forecast that it was supposed to rain, but had planned to go out anyway. I was thrilled to learned that it wasn't actually supposed to rain until the afternoon. As it was, it was cool and misty--it reminded me of the Oregon Coast, which I love.
So it was a good ride.
It started out a little rocky, though...
My plan was to ride 15 miles along the Mt. Vernon Trail, starting at mile 1, riding to about 8 1/2 and heading back.
Unfortunately, when I was about halfway there, I realized I had forgotten a snot rag. I knew that with the weather the way it was, I would definitely need to blow my nose more than once, so my mind raced for a solution.
I remembered that there was a grocery store not far from mile 7, so I decided to stop there and pick something up.
I don't use tissue, because it just falls apart, so I was hoping to find a cleaning rag or something--even a small dishcloth. Anyway, I spent an inordinate amount of time looking around the store and finally saw a package of Kleenex brand Viva Towels. It said, "Soft and Strong Like a Cloth" on the outside. Perfect!
They lived up to their name and were excellent at the job. I've decided to keep them in my car in case I forget for future rides. :o)
But now I was at mile 7, so I had to either drive back to mile 1 or change my plans. I decided to start at 7 and ride up to 8 1/2, then back to mile 1, and back to mile 7. Actually, it turned quite well--so well, I think I might keep doing it. Heading backwards, there are some pretty steep hills...better to tackle them in the first half of the ride than the second! :o)
Speaking of hills, this route has one very steep hill that I had tried my "100 count" strategy on in the fall. It only took counting to 12, but it is VERY steep, and there is a hairpin turn leading up to it, so you can't get any momentum before tackling it.
Today when I approached it, I downshifted, headed up and--wow! I went up lickety split! Woo hoo! Again, more evidence that my fall training paid off! (Of course, there is the possibility that it was so easy because it was in the first part of my ride, rather than in the last part...)
Anyway, despite all the craziness, it was a good ride. I was suprised how tired my legs were when I first got on the bike (as a result of yesterday's ride), but as I warmed up, that went away. It was nice and cool--not too cold, and like I said it reminded me of the Oregon Coast. I saw a lot of nature riding along the river, and I was just so grateful that I have this ride to "force" me out. I think my natural inclination would be to just stay home.
When I was done with the ride, and the bike was back on the rack, it suddenly hit me--I was SOAKED AND FREEZING! I guess the exercise was keeping me warm and the scenery was keeping me distracted. When I got home, all I wanted to was hot food and a hot shower. After that, I plopped down on the bed and promptly fell asleep. I guess I hadn't realized how tired I was, either! But I know from experience that that recovery--how you feel after the ride--gets significantly better the more you work out.
So, my eating wasn't that great--in fact, it was pretty awful. I was just so cold when I got home!!!! I definitely was not in the mood for a fruit and protein shake...
10:30a - Access shake
12:15p - Access bar
2:00p - multibean soup, piergie, holuski
6:30p - went to a party and ate a variety of snacks into the evening: chips and bean dip (with lettuce and tomato), artichoke bites, fresh vegetables with dip, hummus and pita, chips and spinach/artichoke dip, strawberries & grapes; drank lots of sparking lemonade and sparkling apple cider.
I was excited to head out this morning for my first long distance ride. I had seen in the weather forecast that it was supposed to rain, but had planned to go out anyway. I was thrilled to learned that it wasn't actually supposed to rain until the afternoon. As it was, it was cool and misty--it reminded me of the Oregon Coast, which I love.
So it was a good ride.
It started out a little rocky, though...
My plan was to ride 15 miles along the Mt. Vernon Trail, starting at mile 1, riding to about 8 1/2 and heading back.
Unfortunately, when I was about halfway there, I realized I had forgotten a snot rag. I knew that with the weather the way it was, I would definitely need to blow my nose more than once, so my mind raced for a solution.
I remembered that there was a grocery store not far from mile 7, so I decided to stop there and pick something up.
I don't use tissue, because it just falls apart, so I was hoping to find a cleaning rag or something--even a small dishcloth. Anyway, I spent an inordinate amount of time looking around the store and finally saw a package of Kleenex brand Viva Towels. It said, "Soft and Strong Like a Cloth" on the outside. Perfect!
They lived up to their name and were excellent at the job. I've decided to keep them in my car in case I forget for future rides. :o)
But now I was at mile 7, so I had to either drive back to mile 1 or change my plans. I decided to start at 7 and ride up to 8 1/2, then back to mile 1, and back to mile 7. Actually, it turned quite well--so well, I think I might keep doing it. Heading backwards, there are some pretty steep hills...better to tackle them in the first half of the ride than the second! :o)
Speaking of hills, this route has one very steep hill that I had tried my "100 count" strategy on in the fall. It only took counting to 12, but it is VERY steep, and there is a hairpin turn leading up to it, so you can't get any momentum before tackling it.
Today when I approached it, I downshifted, headed up and--wow! I went up lickety split! Woo hoo! Again, more evidence that my fall training paid off! (Of course, there is the possibility that it was so easy because it was in the first part of my ride, rather than in the last part...)
Anyway, despite all the craziness, it was a good ride. I was suprised how tired my legs were when I first got on the bike (as a result of yesterday's ride), but as I warmed up, that went away. It was nice and cool--not too cold, and like I said it reminded me of the Oregon Coast. I saw a lot of nature riding along the river, and I was just so grateful that I have this ride to "force" me out. I think my natural inclination would be to just stay home.
When I was done with the ride, and the bike was back on the rack, it suddenly hit me--I was SOAKED AND FREEZING! I guess the exercise was keeping me warm and the scenery was keeping me distracted. When I got home, all I wanted to was hot food and a hot shower. After that, I plopped down on the bed and promptly fell asleep. I guess I hadn't realized how tired I was, either! But I know from experience that that recovery--how you feel after the ride--gets significantly better the more you work out.
So, my eating wasn't that great--in fact, it was pretty awful. I was just so cold when I got home!!!! I definitely was not in the mood for a fruit and protein shake...
10:30a - Access shake
12:15p - Access bar
2:00p - multibean soup, piergie, holuski
6:30p - went to a party and ate a variety of snacks into the evening: chips and bean dip (with lettuce and tomato), artichoke bites, fresh vegetables with dip, hummus and pita, chips and spinach/artichoke dip, strawberries & grapes; drank lots of sparking lemonade and sparkling apple cider.
Friday, March 27, 2009
Today's Eats
9:30a - Access (I've been getting a late start--this has to stop!)
11:30a - Dreamsicle protein shake, vitamins
2:00p - giant salad with spray on ranch dressing (getting tired of thousand island!), two slices of bread with butter, a little bit of leftover pasta from yesterday
6:00p - Long story here, but I scrapped my original dinner plans and went to get some Ukranian food from a local church--perogie (potato & cheese, encased in dough, served with butter and onions), holuski (pasta with cabbage and onions), and two different kinds of soup (multibean and sauerkraut/mushroom). Not very healthy, but oh so yummy!
10:30p - Speaking of not very healthy, I indulged in some Cold Stone after seeing a show with my friend. I got the Cookie Doughn't You Want Some™.
12:00a - vitamins
11:30a - Dreamsicle protein shake, vitamins
2:00p - giant salad with spray on ranch dressing (getting tired of thousand island!), two slices of bread with butter, a little bit of leftover pasta from yesterday
6:00p - Long story here, but I scrapped my original dinner plans and went to get some Ukranian food from a local church--perogie (potato & cheese, encased in dough, served with butter and onions), holuski (pasta with cabbage and onions), and two different kinds of soup (multibean and sauerkraut/mushroom). Not very healthy, but oh so yummy!
10:30p - Speaking of not very healthy, I indulged in some Cold Stone after seeing a show with my friend. I got the Cookie Doughn't You Want Some™.
12:00a - vitamins
I Rode Outside!!!
Woo hoo!!!!
It was around 50 degrees and beautiful. I wore my hat and bundled up, but found I didn't need to--I got a little overheated and took off my sweatshirt about halfway through. I did wear my bike gloves instead of my regular gloves and at first wished that I had picked the warmer ones. Later, though, as I got warmed up, I was happy with my choice. Still, I'm going to add the warm ones to my list. It may be chilly in the mornings and maybe I'll want to have them and then switch.
I followed the 10 mile course I had used during my fall training, and found that it was somewhat easier than it was 6 months ago. That means that my indoor training was helpful!
I was curious to see how well I would do on the "100" hill. When I was in the triathlon, there was this big hill, and I really didn't think I would be able to make it. I told myself to count to 100 and that after that, if I wanted to get off the bike, I could. So I counted to 100, and when I was done, the hill had leveled out and I was able to stay on. It was a triumphant moment!
Anyway, when I mapped out the 10 mile course by my house, I discovered that there is also a big hill, and when I first encountered it, I decided to use the same strategy--count to 100 before you give yourself permission to get off the bike. I found that I got to the top of the hill around 65.
As I was working out in the fall, I kept hoping to lower that number, but I never could get under 60.
Well, this morning, I made it to the top by 54! Woo hoo!!!!! Yes, the indoor training really did help.
So now that I'm outside, my plan is to ride 10 miles Monday-Friday and then do a long ride on Saturdays...starting at 15 miles and then increasing 10% until I am riding 50 miles consistently. I will probably increase the daily ride, too--maybe to 12, 15, and eventually 20, but I'll stick with 10 for now.
I really need to get to the bike shop and get an odometer...that will make my route planning much easier. And when I go to the shop, I'm going to ask what to do about my hands/wrists. They hurt more than any other place on my body.
And I REALLY need a new bike. This old thing is on its last leg...
It was around 50 degrees and beautiful. I wore my hat and bundled up, but found I didn't need to--I got a little overheated and took off my sweatshirt about halfway through. I did wear my bike gloves instead of my regular gloves and at first wished that I had picked the warmer ones. Later, though, as I got warmed up, I was happy with my choice. Still, I'm going to add the warm ones to my list. It may be chilly in the mornings and maybe I'll want to have them and then switch.
I followed the 10 mile course I had used during my fall training, and found that it was somewhat easier than it was 6 months ago. That means that my indoor training was helpful!
I was curious to see how well I would do on the "100" hill. When I was in the triathlon, there was this big hill, and I really didn't think I would be able to make it. I told myself to count to 100 and that after that, if I wanted to get off the bike, I could. So I counted to 100, and when I was done, the hill had leveled out and I was able to stay on. It was a triumphant moment!
Anyway, when I mapped out the 10 mile course by my house, I discovered that there is also a big hill, and when I first encountered it, I decided to use the same strategy--count to 100 before you give yourself permission to get off the bike. I found that I got to the top of the hill around 65.
As I was working out in the fall, I kept hoping to lower that number, but I never could get under 60.
Well, this morning, I made it to the top by 54! Woo hoo!!!!! Yes, the indoor training really did help.
So now that I'm outside, my plan is to ride 10 miles Monday-Friday and then do a long ride on Saturdays...starting at 15 miles and then increasing 10% until I am riding 50 miles consistently. I will probably increase the daily ride, too--maybe to 12, 15, and eventually 20, but I'll stick with 10 for now.
I really need to get to the bike shop and get an odometer...that will make my route planning much easier. And when I go to the shop, I'm going to ask what to do about my hands/wrists. They hurt more than any other place on my body.
And I REALLY need a new bike. This old thing is on its last leg...
Thursday, March 26, 2009
Another Day Indoors
Indoor again today. It was a little warmer--43 degrees--but pouring down rain. Sigh... Saturday is supposed to be in the 60s, but a 40% chance of rain. At this point I'm thinking that I'm going out no matter how bad the weather is. I have GOT to start getting in some distance rides!
Anyway, this morning I did 40 minutes of cardio, followed by yoga/stretching.
Here's what I ate:
9:00a - Access shake
11:00a - pineapple/banana protein shake, vitamins
1:00p - giant salad with thousand island dressing, toast with butter, top ramen
6:30p - baby carrots, Bow Ties with Lemon, Sun-Dried Tomatoes and Spinach
10:00p - apple, vitamins
I have to say that having to write what I eat in this blog is having a MAJOR positive affect on my food choices. Whenever I think I might want to binge, I think about how I would have to write it here for the world to see! Ack! That's powerful motivation to make the right choice... :o)
Anyway, this morning I did 40 minutes of cardio, followed by yoga/stretching.
Here's what I ate:
9:00a - Access shake
11:00a - pineapple/banana protein shake, vitamins
1:00p - giant salad with thousand island dressing, toast with butter, top ramen
6:30p - baby carrots, Bow Ties with Lemon, Sun-Dried Tomatoes and Spinach
10:00p - apple, vitamins
I have to say that having to write what I eat in this blog is having a MAJOR positive affect on my food choices. Whenever I think I might want to binge, I think about how I would have to write it here for the world to see! Ack! That's powerful motivation to make the right choice... :o)
The Benefits of Stationary
One thing I DO like about the stationary bike is that I can multi-task...read, prepare for my day, go over my goal cards... I am going to miss that time on the bike when I head outside.
Also, I meant to say that when I DID head out on Saturday, I noticed that my legs were quite strong. I guess biking all winter on setting 7 was helpful after all...
Also, I meant to say that when I DID head out on Saturday, I noticed that my legs were quite strong. I guess biking all winter on setting 7 was helpful after all...
Wednesday, March 25, 2009
More Indoor Training
Well, this morning it was even colder--30 degrees! So...back to the basement for more indoor training. I am so itching to get outside! Ack!
Anyway, usual winter routine: 40 minutes cardio, followed by yoga/stretching.
Today's eats:
9:00a - Access shake
11:00a - Paradise Blend/banana protein shake, vitamins
1:00p - giant salad with thousand island dressing, leftover tatertot casserole
4:30p - healthy samples at Whole Foods Market: grapes, chips, salsa, bread with bruschetta
6:30p - salad with thousand island dressing, veggie burger with tomatoes, lettuce, ketchup, mustard, and relish on a soft bun, baby carros, and a chocolate QB for dessert--we saw them at Whole Foods and they're vegetarian! Woo hoo! Very tasy...
11:00p - apple, vitamins
Anyway, usual winter routine: 40 minutes cardio, followed by yoga/stretching.
Today's eats:
9:00a - Access shake
11:00a - Paradise Blend/banana protein shake, vitamins
1:00p - giant salad with thousand island dressing, leftover tatertot casserole
4:30p - healthy samples at Whole Foods Market: grapes, chips, salsa, bread with bruschetta
6:30p - salad with thousand island dressing, veggie burger with tomatoes, lettuce, ketchup, mustard, and relish on a soft bun, baby carros, and a chocolate QB for dessert--we saw them at Whole Foods and they're vegetarian! Woo hoo! Very tasy...
11:00p - apple, vitamins
Tuesday, March 24, 2009
Strength Training
Still too cold to bike outside (30 degrees this morning!), so I'm still following my winter training plan. Winter Tuesdays were strength training days--I did 20 minutes of cardio on the stationary, followed by a body weight strength training plan I found on the Turbulence Training blog some time ago. It's well rounded and challenging. I do:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
That was followed by my YogaBody stretches. Focus: Hips.
Here's what I ate today:
8:30a: Access shake
10:00a: 1/4 apple, Dreamsicle protein shake, vitamins
2:00p: leftover rice pilaf, cooked spinach w/rice vinegar, carrot sticks
6:30p: giant salad with thousand island dressing, tater tot casserole (tater tots, steamed broccoli, cream of celery soup)
10:30p: apple, vitamins
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
That was followed by my YogaBody stretches. Focus: Hips.
Here's what I ate today:
8:30a: Access shake
10:00a: 1/4 apple, Dreamsicle protein shake, vitamins
2:00p: leftover rice pilaf, cooked spinach w/rice vinegar, carrot sticks
6:30p: giant salad with thousand island dressing, tater tot casserole (tater tots, steamed broccoli, cream of celery soup)
10:30p: apple, vitamins
Monday, March 23, 2009
Indoor Training
Still too cold to ride outside. 34 degrees when I woke up...yikes! Also I noticed that it's still dark at 6. But that part is OK, I LOVE to ride when the sun is rising--sooo beautiful! :o)
Anyway, I did my indoor training instead like I have all winter--40 minutes of stationary followed by yoga/stretching (will write more about what I do here later).
Also took my measurements to I can track them on this blog. I'm planning on using this ride to help me shed some extra pounds and inches. That will ONLY happen if I eat right. I learned that from a PBS Special I happened to watch while I was training for my triathlon. I had been frustrated as to why I was training so hard and not losing any weight, and then I learned why!
I'll be weighing in every Monday and taking measurements the first Monday of the month. The format is:
weight(in pounds)-chest(not bust, in inches)-waist-hips-left thigh-left arm
Current measurements are:
168-34-32-41-26-13.5
My goal before the ride in September is:
139-33-26-33.5-24-12
I'll write in another post about my eating plan, but here's what I ate today:
6am - Access shake (never start a workout without it! more on this later...)
8am - pineapple/orange/banana protein shake
10am - fruit salad made with cantaloupe, grapes, and banana; vitamins
1pm - lettuce with thousand island dressing, leftover roasted potatoes & vegetable gratin
6:30pm - cooked spinach with seasoned rice vinegar, rice pilaf, carrot sticks
11:00pm - apple; vitamins
Anyway, I did my indoor training instead like I have all winter--40 minutes of stationary followed by yoga/stretching (will write more about what I do here later).
Also took my measurements to I can track them on this blog. I'm planning on using this ride to help me shed some extra pounds and inches. That will ONLY happen if I eat right. I learned that from a PBS Special I happened to watch while I was training for my triathlon. I had been frustrated as to why I was training so hard and not losing any weight, and then I learned why!
I'll be weighing in every Monday and taking measurements the first Monday of the month. The format is:
weight(in pounds)-chest(not bust, in inches)-waist-hips-left thigh-left arm
Current measurements are:
168-34-32-41-26-13.5
My goal before the ride in September is:
139-33-26-33.5-24-12
I'll write in another post about my eating plan, but here's what I ate today:
6am - Access shake (never start a workout without it! more on this later...)
8am - pineapple/orange/banana protein shake
10am - fruit salad made with cantaloupe, grapes, and banana; vitamins
1pm - lettuce with thousand island dressing, leftover roasted potatoes & vegetable gratin
6:30pm - cooked spinach with seasoned rice vinegar, rice pilaf, carrot sticks
11:00pm - apple; vitamins
Saturday, March 21, 2009
Excuses, Excuses, Excuses
Well, I headed out this morning for my first distance ride, and I was SHOCKED to look at the thermostat and discover it was only 32 degrees! I thought it was spring!
Last fall, when the weather was getting colder, I decided that I would only ride when it was 50 degrees or higher. But, you know, 50 degrees in the fall (when you're used to it being warmer) seems colder than 50 degrees in the spring (when you're used to it being colder), so when I went out yesterday it was pretty nice--I thought it would be around the same the morning.
I was wrong!
When I saw how cold it was, I bundled up and headed out anyway, but I forgot one critical thing--a hat.
If you look at pictures of me, you'll see that I don't have very much hair on my head. And those bike helmets are full of big holes! In the fall, I wore a stocking cap, but I didn't think about it today. What a mistake. After just one mile, I had such a headache. I went a little further and then turned around.
Unfortunately, I driven several miles to the trail, so I couldn't easily run home and get it.
Sigh. Oh, well. I'll see if I can squeeze in a long ride on Monday--maybe it will be warmer then.
And I'm going to add a stocking cap to my list of things to bring. Who know what the weather will be like up north in September?
Last fall, when the weather was getting colder, I decided that I would only ride when it was 50 degrees or higher. But, you know, 50 degrees in the fall (when you're used to it being warmer) seems colder than 50 degrees in the spring (when you're used to it being colder), so when I went out yesterday it was pretty nice--I thought it would be around the same the morning.
I was wrong!
When I saw how cold it was, I bundled up and headed out anyway, but I forgot one critical thing--a hat.
If you look at pictures of me, you'll see that I don't have very much hair on my head. And those bike helmets are full of big holes! In the fall, I wore a stocking cap, but I didn't think about it today. What a mistake. After just one mile, I had such a headache. I went a little further and then turned around.
Unfortunately, I driven several miles to the trail, so I couldn't easily run home and get it.
Sigh. Oh, well. I'll see if I can squeeze in a long ride on Monday--maybe it will be warmer then.
And I'm going to add a stocking cap to my list of things to bring. Who know what the weather will be like up north in September?
Friday, March 20, 2009
Stuff to Bring
I'm starting my list of stuff to be sure and bring with me. Please add your suggestions to the comments!
- Snot rags (I would call them handkerchiefs--probably more P.C.--but I use so many different types of rags...)
- Lip balm
- Camelbak
- Cell phone and charger
- Stocking cap & other cold weather clothing--including gloves
- Gloves & helmet (obviously!)
Dusting Off The Cobwebs
Spring is here. Officially.
That means no more excuses. If I am going to do this ride, I must get out my bike, dust off the cobwebs, and hit the pavement.
That's exactly what I did today--my first ride of the season.
I started slowly--only about 8 miles. It took me longer than I expected...about 50 minutes. I'm going to have to start going a lot faster!
But I'm not worried about it. My legs were in pretty good shape from the indoor stationary I've been riding during the winter. The hardest hit, actually, were my hands and wrists that got really tired and achy. I sure hope our new bikes come with aerobars.
Oh, and I forgot to bring a snot rag! Ack! My nose was running so much I think it got more exercise than I did! I am going to start a list of things to remember for the ride. That is going to be top of the list!
Anyway, it was nice, though, breathing the cool clean air and smelling the blossoms that are starting to bloom. I rode on the trail along the Potomac river. It was lovely, if still a bit chilly.
We haven't received an official training plan, so I'm just going to make one up. I'm going to start with 10 miles a day, Monday through Friday, with a long ride on Saturdays. I'll start with 15 miles tomorrow and then increase 10% each week, until I am riding 50 miles every Saturday. At some point I'll have to increase the daily rides, too. Probably up to 20 miles. But first things first. I will also post my eating plan.
That means no more excuses. If I am going to do this ride, I must get out my bike, dust off the cobwebs, and hit the pavement.
That's exactly what I did today--my first ride of the season.
I started slowly--only about 8 miles. It took me longer than I expected...about 50 minutes. I'm going to have to start going a lot faster!
But I'm not worried about it. My legs were in pretty good shape from the indoor stationary I've been riding during the winter. The hardest hit, actually, were my hands and wrists that got really tired and achy. I sure hope our new bikes come with aerobars.
Oh, and I forgot to bring a snot rag! Ack! My nose was running so much I think it got more exercise than I did! I am going to start a list of things to remember for the ride. That is going to be top of the list!
Anyway, it was nice, though, breathing the cool clean air and smelling the blossoms that are starting to bloom. I rode on the trail along the Potomac river. It was lovely, if still a bit chilly.
We haven't received an official training plan, so I'm just going to make one up. I'm going to start with 10 miles a day, Monday through Friday, with a long ride on Saturdays. I'll start with 15 miles tomorrow and then increase 10% each week, until I am riding 50 miles every Saturday. At some point I'll have to increase the daily rides, too. Probably up to 20 miles. But first things first. I will also post my eating plan.
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