Word for the day...Insanity

Today was a recovery day and my body was ready for it. I used to resent recovery days, but now I look forward to them. I'll be ready to get going again tomorrow!

I had a former client send me an email telling me that she is really feeling frustrated about not experiencing any change in her body no matter what she does. After 3 months and not reaching her goal, she backs off of the intensity. In the email she mentioned the word repeat and cycle in the same sentence. So this is what I had to "say" to her:

You are not alone in your frustration. A lot of people are lost on what to do when what they are doing isn't working. So they repeat the same pattern over and over. It's completely normal and we've ALL been there. It can make you completely insane. Do you know what the definition of insanity is? It's doing the same thing over and over and expecting a different result or outcome. We continue on the same path when we know in our heart of hearts we are going to end up in the same situation. In my opinion a lot of people are subconsciously afraid to truly succeed because the risk of failure is greater. So to avoid failure we never quite reach success. We often think, "What's the point? I'm going to fall flat on my face anyway!". Yup, you might, but you probably won't! If you do, it isn't a failure - it's experience and a lesson learned. No one likes being in a rut, but we are constantly doing it to ourselves because it is just easier that way.

A lot of people will choose the easy way. I think that's what sets athletes apart from the rest of society. We are constantly looking for the next challenging situation to prove ourselves to, well...ourselves - for the most part. Sometimes we are elbowed and nudged into doing things by a buddy for some friendly competition. But usually we are in it to push ourselves and see if we can get to the next level past our current limits. Sometimes you win, sometimes you lose! No matter what the outcome, you know you had to do it. You had to try. You know you can NEVER stop trying and pushing because you may as well stop breathing if that happens!

So the next time you doubt yourself, just get over it and try harder!

Just training

Fat Tuesday, hmmmmmm.....I went to get acupuncture and the receptionist asked me if I was going out to celebrate Fat Tuesday. Heck, I didn't even know - so I guess not! Well, just a quick blog about my training:

Monday:

Swim:
600 warm up done as 50 high elbows (or fingertip drag), 25 swim
500 pull as 25 right arm only, 25 left arm only, 50 swim (this will overload the single arm but is great for building arm strength)
400 done as 25 head out of water swim (increase arm turnover, increase kick, this is an aggressive drill), 75 easy swim
300 no touching the wall, turn around the "T" lilke you would a buoy
200 easy your choice of nonfree stroke, kick, etc.
TOTAL = ~2000


Strength Training:
Choose 30 minutes of exercises & do them 10 - 15 reps each.

Tuesday:

Bike:
10 minutes easy warm up
5 minutes @ 80 rpms5 minutes @ 90 rpms5 minutes @ 100 rpmsEffort builds with each change in cadence (low zone 2, mid zone 2, high zone 2). REPEAT this set 2x through (total 30 minutes)
10 minutes easy spin

Run:
25 - 30 minutes off the bike OR 30 - 35 minutes later in the day. In either case; easy for 10 minutes then do 20 minutes steady in zone 2. Cool down with any remaining time.

Just a rundown! Be back tomorrow!

Taken, hill repeats and Sharkies.

Another Sunday has come and gone, but it was a good one. I got my weekly Target visit in, most of the laundry done, my workout in and we went to see the movie Taken. OMG! Talk about I.N.T.E.N.S.E.!!!! That movie rawked! If you like a good action flick GO SEE THIS MOVIE! Can you tell I'm excited?! The exclamation points should give it away! Seriously, we completely lost ourselves in this movie. We forgot which direction the bathrooms were in when we came out. Totally worth it.

About the only thing I didn't get done today was making some stuff for dinner this week, but I have some stuff in the freezer. So, itsallgood! The workout was tough today - interval hill repeat cycling, but I got to wave at lots of friends that I haven't seen in awhile. Here's the workout:

Warm up:
20 minutes easy spin5 x 1 minute moderate, 3 minutes easy
Mainset:
Find a hill that takes about 2 - 5 minutes to climb.
Climb it seated with HR in zone 2.
Once at the top, ride 5 minutes steady in zone 3.
Then ride 10 minutes very easy.
Do this 4x.

Well, let me just say that I haven't done hill repeats in a few months and my buttocks are letting me know it (already!). I'm sure my adductors and ITB will be letting me know by the morning as well. I did happen to try some new thing for nutrition today. They are called Sharkies and really geared toward kids sports nutrition. But I mean, hey, aren't we all just kids when we get on our bikes? Sharkies don't have any high fructose corn syrup. Yup just plain old sugar. They were really easy to eat and pretty tasty. Easy on the tummy too! So if you are looking for something a little more "natural" and simple than you should try these.

I've still got a little work to do, tomorrow is Monday and I have to be up before the chickens.

Get out your mats!

Some days you just don't have the motivation to do, well...a damn thing. Today was one of those days. It was raining and gray I just wanted to sleep! However, the 1/2 marathon is upon me and I had to get out and get one last big run in and there was noooooo way I was doing it on the treadmill. I got my grocery store visit done and started working on my clients' programs for the upcoming week and the 'Sleepy Monster' started nipping at my ankles and eventually just sunk his teeth into my skull. I had to take a nap. Of course, Chris was excited about this because he is the nap king! He's spent years perfecting his napping skills and I believe he even has a sponsor and agent. So a 45 min. nap was had and I felt much better after. I think that if everyone in the whole world took a nap everyday, we would be more happy and productive. I think in America we have it backwards. We force children with enough energy to send 10 space shuttles up to take a daily nap and think that overworked adults who take 5 min. to themselves to cram a sandwich down their throats are lazy. What's up with that? Okay, I'm done with that, but I'm just sayin'...



Ran today for 1 hr. 45 min.

30 minutes easy build from zone 1 to zone 2. (zone 1 is 0-135, zone 2 is 136-145)

Then do 40 minutes steady in zone 2.

Then, 4 x 3 minutes in zone 3 followed by 2 minutes very easy. (zone 3 is 146-152)

Cool down 15 minutes very easy.



I got a total of 11.51 miles at an average pace of 9:07. I did see some zone 4 in there and believe it or not, I felt very comfortable there. I think I had sort of a euphoria going on with all the endorphins. I was also supposed to spin easy for 20 min. after the run, but instead I opted for 15 min. of stretching and a 7 min. ice bath. I'm still having trouble with my supplementation during activity. The gels are too gooey and the all the other things are too sweet and gummy. What's a girl to do? Suggestions are welcome!

Who's in charge here?

I have come to the conclusion that I no longer control my schedule and it must come to a stop. I feel like I've been suffocating all February and somethin's gotta give. I don't like that feeling. It makes me sort of cranky. I just see a blank space on my calender and have a client standing right in front of me looking at me expectantly to write them into that spot. Well, they probably aren't really thinking that. I just feel obligated to fill all the blank spaces; I don't know why. However, on the flip side, I'm not hurting for income! When you work for yourself you sort of have to suck it up sometimes and just make sure you have your helmet and seatbelt on. I'm also struggling with my training for the Ironman. Not the training itself, but the selfishness I feel because I signed up for the Ironman. It's just something on my list of things I want to do before I die. Hopefully I won't die trying to work and train. Hopefully I won't lose total touch with the people I care most about and I see it happening already. Am I sorry I signed up for the Ironman? NOPE! Not one bit! It's just going to take better planning and I know I will find my groove soon.

Swim training today.
2 x (100 easy drill, 200 easy build) (R:30)
3 x 400 fartlek with :40 rest after each one & done as:
25 fast, 75 cruise, 50 fast, 50 cruise, 75 fast, 125 cruise“Cruise” is feel good speed – not hard.
100 ez nonfree
5 x 100 pull (R:15) strong effort
100 ez
TOTAL= ~2500

Just to let you know, after today's swim, I've done 6300 yds. total this week. I never thought I'd be doing that, but I also never thought 5 years ago I'd be preparing myself for an Ironman. In fact I didn't even know what the hell a triathlon was. Now if you don't know what a fartlek is (stop with the 8th grade boy sense of humor), it is damn hard! That's what it is! Now go Google it!

It's a wonderful life!

Just a quick hit (as Geo calls them). I found out today that a client of mine, that has been battling cancer since last Sept., had her cancer spread to her spine, lungs and hips. Back in Oct. she had a 2 1/2 lb. encapsulated tumor removed along with one of her kidneys. She had a tumor wrapped around her first rib that is about 1/2 the size it was because of radiation. She is on a pain pump and will start radiation next week.

I HAVE AN AWESOME LIFE!!!!!!

On the training front I did drills on the trainer today due to time constraints. An hour ride:
10 min. easy warm-up
5 x 1 min. @ 60 rpms (moderate), 1 min. easy

Mainset:
5x (2 min. @ 70 rpms, 1 min. @ 60 rpms, 1 min. standing @ 60 rpms, 2 min. easy @ 100 rpms)

I was to keep my HR in Zone 2 throughout the mainset and cool down 10 min.

Jump off trainer and onto treadmill for 20 min. steady HR in Zone 2.

I felt great and the best part is no hip pain!!!!! Yes, after about 6 weeks of massage, acupuncture and chiropractic I'm getting back to good.

Did I mention that:

I HAVE AN AWESOME LIFE?!

Daily report

This morning, I did not get up alone. Chris said last night he was going to get up with me and he actually did it. AND he left the house before I did! So I got to work about 6 and got my day started. You know, I have such a fun job! We have such a great time at work. I love bringing it up a notch and challenging people to go above and beyond what they think their limits are. Most of the time, they are wrong! I love handing them a weight that they would never pick up on their own and watch their expressions say things like, "You want me to do what with this?". I just tell them, "You can do this! You just don't know it yet". And you know what? They do it. And they smile and look so proud. I love my job! Both of them...
On the massage front, I have a very loyal client who I've been working with on a weekly basis for about 4 years. He is a very unique doctor who believes in educating his patients and refuses to wear a white coat. He emails his patients a copy of their consult and encourages them to ask questions. He told me that if a doctor acts annoyed when asked questions you need to find a new one. Well, he has a very good friend he has known since he was 12 who called and emailed me this evening. I don't know this friend, but he lives in Montreal - yup that would be Quebec. I called him back and spoke to him for the first time. Really nice guy who tells me in his very French accent that my client tells him that his massage is the best part of his week! Wow, it just floors me to find out that such a brilliant man looks so forward to coming to see me for one little hour! He informs me that he would like to purchase some massages for my client and he wants it to be a surprise. I'm thinking maybe 2 or 3. He proceeds to tell me he would like to pay for 10! Now that's a good friend! Of course I thank him profusely and give him my address. He did find it quite amusing that I refer to him (my client) as Dr. ________. In fact I could say with confidence that he chuckled.
I swam a little today. I told Liz that my arms felt like lead-filled rubber and my shoulders were screaming, but it's all part of the experience. Right? This is going to be a long road, but as long as I'm moving forward, that's all that matters! Besides, it was just a few drills, not 2800 yards!
One of my clients sent an email to me telling she had read my blog and she said she could relate to the lack of confidence. She said she felt like she has the knowledge, but didn't quite find the edge to push herself. It is this kind of feedback that inspires me to blog. It's a great way to get your thoughts out there and maybe there will be just one person who can relate or be inspired by something you've said or done. It's such a small world and really deep down we are all the same - we want to be happy, loved, accepted and succeed. Not that I'm trying to get deep here, because really who has time for that anymore? But it is all so human and normal to feel that way. Anyone who tells you that they don't feel that way, you should be suspicious - probably a pod person, so watch your back!
Well, I'm tired and it's late (for me) so I'm going to hit the hay.