Ride Blessed

Changing My Blog Home

2008-12-19T09:32:00.000-08:00

I have decided to change my blog home because I want to start a new thing on Ride Blessed. I really do like my blogspot page but I'd like to add a weekly posting article and organize it all in a better way.

I'm working on it all right now and feel like I should have that big yellow "UNDER CONSTRUCTION" tape across it all until I figure things out. I need to add all of my beloved links and my Cyclo-Club info. I'll figure this little thing out soon enough.
Please go ahead and update your info for my new home-

Ride Blessed on Wordpress

2008-12-18T06:11:00.000-08:00

Sorry I haven't put much up this week. I've been a bit sick with some type of stomach thing. The rest of my body is feeling good but my stomach is just being a pain. Just waiting for it to pass.

I'm keeping up with my p90x workouts. I did a pretty intense arms and shoulders workout last night- went in the gym, put the Rage Against the Machine in my ears, and lifted hard. Don't know if I released the demons I went in there to get rid of but I did feel like a bad-ass when I was curling with more than the guy next to me!

I've had to ignore the nutritional plan for these last few days. Not that I'm stuffing cookies and candy bars in to my mouth or anything. My body doesn't seem to want much food right now so I'm drinking my protein shakes and eating small things here and there but I'm way under what the plan says I should be getting as far as calories and protein go. Just waiting to feel better...

p90x nutrition

2008-12-15T08:35:00.000-08:00

This week I am going to try and get my p90X nutrition down. Since I just did bootcamp, I took this past week to eat off the wagon but now I feel all puffed up like the marshmallow man. Too many carbs, too much sugar makes me a "blah!" girl.

Here's the basics from the plan. For those of you who have done Graeme's Bootcamp, cycloclub outlined nutrition seems much, much easier to follow than what I've seen from p90x nutrition so far. Hopefully I'll get in the swing of it all here soon. Basically for my calorie needs I should get :
5 Proteins
2 Dairy
1 fruit
2 Veg
1 Fat
1 Carb
3 "snacks".

I had a protein shake after my workout for my breakfast but am not sure if this counts as the "snack" labeled "shake" or as "protein". Does it also count as a dairy? I had my EAS low carb shake which is so wonderful for me when I am pressed for time and want good nutrition. Since it was my breakfast, I am doing it as a protein. That category is the hardest for me to get in since I am vegetarian. I recently started eating fish because medically I am not allowed to eat soy products. I've been veggie for over 15 years so it was a hard decision to make to eat my little aquatic friends again....but that is another post. I have 4 more proteins to get.

What counts as a protein here? The bolded ones are those proteins which I eat. I used Hammer Products whey protein.
Proteins
100 calories per serving
- 3 oz. chicken or turkey breast
- 6 egg whites
- 3 oz. fish or shellfish
- 3 oz. fat free ham slices
- 3 oz. pork tenderloin
- 1/3 cup protein powder
- 3 oz. red meat, lean
- 1 soy burger- 5 soy slices
- 3 oz. tofu
- 3 oz. tuna
- 2 slices turkey bacon
- 1 veggie dog

One of the most valuable lessons I learned from Graeme's bootcamp is that planning out meals is so crucial to success. I have begun working on this and hope to finalize this weeks plan when I have time tonight.

I'll post up more later and also talk about my other opinions on the p90x system.

Duality of a compeditor, sir or...:How I learned to stop racing and love the ride

2008-12-11T14:03:00.000-08:00

(first off, if you got that double movie quote in my title, congrats we are both nerds and yippee)

I am writing about the awfully wonderful duality complex I have in me with regards to working out. There are tons of things that in my athletic world that create a push-pull in my brain- want to be stronger but need to rest, want to do everything but have to give some things up, I obsessively watch my calories but need energy for workouts, I'm excited by the big picture but need to focus on the small things. AAHHHH! Why cant I do it all?
This post is more of a physiological acceptance session for me than informational. Maybe you can get something out of it...I hope I can.

Tuesday night was my return to the dirt derby. I said going in to it I was going to ride and not race. I'm pretty good at saying things like this but not really great at following through. I know my evil competitor side. I know that when they say "go", my pedal will be pushed down hard and I will explode to get to the front of the pack. I know that if someone passes me, my mouth will water, my hands will sweat, and I will subconsciously increase my power. I know how I am and I don't make apologies for it- honestly, I cant help it most of the time.

Tuesday night I did not need to release any demons. It was my first time back on the bike for a real ride and if I fell, I could be back on the injured list, sporting my sling for another month or more. The course was crumbly from lack of rain and the winds were willing to make me take flight whether I wanted to or not. I rode a short little bit in the parking lot to make sure that bumps and turns would not hurt my shoulder. It was fine so I paid my $5 and bundled up against the increasingly cold weather. I did a bit of riding around to warm up and tried to convince myself to "just ride...just ride" but when my practical side fights against my competitor side, the outcome isn't always pretty.

I finished watching Greg rip up his cyclocross race and began to feel my blood pumping for mine. Seriously, I think I'm worse than a crack addict at times with this. I rolled to the line, joked with the other women, but when Stack called us to the front for the start, a switch in my head was turned on that I had little control over. "Go"- I was out in front, pushing it hard because that is my favorite part of the race, up and over the hills, around the dirt, a little too fast at some places, a little too shaky at other. Then my back tire fish tailed a bit and I was jolted back to reality of being in injury recovery. Good brain won out for a bit here- I held up and let the girl behind me pass. I figured that would do it and I'd be good but no go- my perfect angle halo was no where to be found- I felt myself start to race again after a few miliseconds. I fishtailed again. I took a deep breath and accepted what I was about to do the best I could- I let the other girls go past me. Racer Me was not happy at all- Smart Me understood what I needed to do. Racer Me was pissed, really pissed at the situation and fought Smart Me most of the rest of the race. Those two just cant see to get along some times!

I beat myself up for it at times when I'd see the girls in front of me because I knew I should be up there easily then I'd feel ok for a few seconds and accept why I was back of the pack. It still made me mad. I'm stubborn. I thought about stopping after the first lap and then again after the second. I would be stopping for the wrong reasons though. Stopping because of injury or a technical is one thing, stopping just because I'm not doing as well as I think I should is not my style. The pissy party was joyfully ended when Greg rolled up to the side of the course and aksed how I was doing. When I answered, "I'm slow and this sucks!". He reminded me that I was on the bike- a position I had worked hard to get back to after my crash. His words reminded me how I love the feel of the pedals and everything else that goes along with riding. He reminded me that I was lucky to even be able to get back on the bike after such a short time. I smiled and enjoyed the ride.

The wind picked up and there were a couple of moments I didnt feel secure in the dirt. I slowed it down and decided to work on some of my technical skills in turning and holding my line. When the race ended, I made 3rd out of 4 women but I did the whole race and stuck it out, even when there were arguments in my head.

Most people bailed after my race ended. The wind got even harsher and the dust was wicked. The temp also dropped really quickly and moisture was in the air. Greg went to the line with 4 other guys. I stayed outside for the first two laps to cheer him on and he was killing it but his race was cut short by rain/sleet coming down from the Texas sky. We're not use to that much here in the Lone Star State. He wanted to keep racing and make it more epic than it had already been. I loaded up the truck with my bike and we made it back to home as quickly and safely as possible.

So to end this post, I'll say I'm trying. I'm trying to take it slow, to respect the injury, and to take a deep breath when Racer Me yells a bit too loudly. I'm trying....

Go old skool- take the stairs!

2008-12-10T10:19:00.001-08:00

2008-12-09T07:09:00.000-08:00

Yesterday was my last day for bootcamp but I also added some weights to start off my first day of the p90x program. By the time I hit the bike for a 45min tempo spin (which I did in a spin class to keep up the motivation) I was mentally and physically tired. I know it is not advisable to double up as I did but I really wanted to hit it hard and burn up all that I had.

Mission accomplished. By the time I got to my car, my body was needing my recovery shake so bad- and ooh, it tasted so good! As I left the gym, all I could think about was getting home and making my mushroom risotto for dinner. By the time I was half way home, the hunger was muffled from the shake and I no longer feared eating everything in site.

I am actually pretty proud of my weights workout yesterday. The chest and back workout calls for enough push-ups and pull-ups to make Rambo get a little tired but since my AC joint is not completely healed, I can do neither. Two options here- 1. skip the workout, put it off for a rainy day, ignore day one of p90x, or 2. modify the workout so that I still get a burn while still respecting my injury. My nature forces me to do everything in my power to get a workout in, even wrestle a bear, so I decided to think it over and modify the workout. Typically I dont like machine weights at the gym, too much room for assistance and lackadaisitude (yes, I just created that word and have no qualms using it). I'm not saying that machine weights are never good- in the case of an injury, as with me, or not knowing proper technique, machine weights are a very good avenue to use. The great Kevin Larabee, of The Fit Cast, helped me out with the pull-up delima. He suggested that I use the lat pull-down machine to get the muscles worked out without the stress to my joint. I decided to use the various forms of chest press machines in place of the push-ups. I can do about 3 push-ups successfully at this point in my injury however the workout calls for 12-15 reps about 10 different times and I know the benifit would not be there for me.

So I sit here working on this post nicely sore from yesterday's workout. Today I am supposed to do the plyometric workout but may put the dirt derby race tonight in its place.

Quickly, here's a list of various blogs regarding health and nutrition I read on a daily basis. Thought some of you out there would be interested and could use them-
Step Up- Tony Gentilacore's blog on fitness, nutrition, personal training industry, and general random info. Big fan of this blog
Fassination- Jonathan Fass's blog on fitness. Similar to Tony's blog.
The Fit Cast- Great mp3/itunes episodes about fitness with experts
Brian St. Pierre Training- another great training blog
Figure Athlete- great articles by people in the industry but a bit meat-headed at times
Seth's Blog- not about fitness but about general life things and taking charge

There are many more and I'll post more later on.

MUS-CLE, Muscle, Muscle Victory!

2008-12-08T12:18:00.000-08:00

(OK, lame, lame title I know but it is what came to my head first)

Time to build muscle!!!

I'm very excited- Today is my last day of the Cycloclub Fat Loss Bootcamp and the beginning of my first round of muscle building. I had planned to start it last month but then injured my shoulder and had to cancel it. I took in a few extra calories today to help give me a bit of extra fuel to burn for the weights before I do my 45-min tempo ride and abdominal workout.

Tonight is also my carb meal! I'm making mushroom risotto and enjoying a nice glass of wine.

I'm ready to lift again and get these girlie muscles strong girl muscles. It is really great because Greg (my boyfriend who is a great athlete) is also starting p90x so we'll be in the trenches together here.

An apple a day...

2008-12-05T12:33:00.000-08:00

Actually I've been having two apples a day. I love 'em apples and I'm eating a lot of them for the bootcamp.

I'm on Day 4 of the bootcamp. I did a little small mess-up in the plan today and was completely ignorant to it until after the fact. I did my workout this morning. The plan calls for you doing it later in the day, right before your big carb meal but I completely forgot about this until I was at work, post workout, post breakfast. Oh well, it wont mess things up really. I did do an extra "active recovery" 45 min run with my friend Melissa yesterday so that may have helped with the depletion. I plan to do a little ab workout after work today so that will get me to deplete the carbs a little more before opening the gates, filling up, and firing my metabolism. I'm feeling fine and forgot how much I like the scheduled eating and preplanning of food. It does well for my day, my mind, and my OCD nature.

Speaking of planning...Greg and I are off to Houston this weekend for a cyclocross race. No, I'm not racing- though I hoped upon hope, wished with all the fuzzy unicorn sweetness I could, but I am just almost healed and wont screw that up. There is no way I can shoulder right now so I guess my foray into the cyclocross world will have to wait until either the dirt derby (which doesn't really have that much for the beginner women) or hold off until next season{when I will hopefully have my new cyclocross bike}. I am going to bring my mountain bike up there so that I can get in the 90 min ride on Sunday that the bootcamp calls for. I am planning to ride around while Greg is preparing and racing. I wont be on the course, just near it, helping out and whatnot. It might not be the full 90min but it will be close.

So off to H-town I go for a fun weekend. Next week I'll finish bootcamp (Monday) and start my p90x fun after a day or two off. Honestly, it is so freaking hard for me to take only one off day that I dont know if I can handle two in a row but the p90x will incorporate at least one rest day in the cycle so I think I can handle that.

Be kind, be thankful, ride blessed*

Defeated in battle but will still win the war-

2008-12-01T10:08:00.000-08:00

The holiday weekend was wonderful but my eating and workout plans did not stick. There were some other circumstances and I happily changed my plans around to help out.

Tomorrow I am going to start the Cyclo-Core 7-Day Fat Loss Bootcamp. I am in the process of planning everything out. I had wanted to start it today but since I am going to do the Cyclo- Live class early Wednesday morning (see previous post), I changed Day 1 to tomorrow. If I had started today, the class would have landed on my rest day.

After my week of bootcamp I am going to start back with the weights. I'll be using the p90x program and incorporating bike specifics into it. I'm pretty sure my shoulder should be all healed. I will modify certain things if I need, like pullups.

Turkey Day- this means war!

2008-11-26T07:11:00.000-08:00

Pumpkin vs. Patton

Though I don't eat turkey, I will be celebrating the season with family, loved ones, and friends, being thankful for all that I have. Being vegetarian I don't have to worry about the waistline when it comes to the bird, the sausage stuffing, sides of honey baked ham, or the meat broth gravy, however I need to watch out for things like creamy, oh so good potatoes, veggies-n-cheese combos, super buttery dinner rolls, and the extreme temptress of them all, pumpkin pie! This is a tough battle and, though every year at this time, many, many people think things like, "just one bite wont hurt" or "I'll be fine, there cant be that many calories in it, can there?", the battle field ends up laden with the remains of dinner platters and pie plates leaving the warrior laid out on the couch in a carbohydrate coma watching the big game (hook 'em horns!).

You must have a plan, you must also understand that the best leave room for contingencies. I am not saying that the pleasurable bites should be taken out for only raw carrots and bok choy. I am saying that there should be room to indulge, just keep that room small and quaint.

Here's my plan for my holiday week-
I will use the next lines of this post to hatch a defense plan for the calorie attack and outline a strategy for burning the calories that manage to transverse the front line.

1. Eat a good, healthy breakfast to keep from over indulging later
2. Make one pass of the food plate, hold back from second helpings.
3. Pick one dessert and half it.
4. Watch the liquid calories- make sure to drink water all day long.
5. Workouts- get HIT workouts in, do the p90x leg workout, bring bike trainer and do at least one cyclo-workout, do a long run while Greg is out doing his long ride.
6. Smile and be thankful!

I'll get up early for this!

2008-11-25T06:45:00.001-08:00

I've signed up and when I get home it will go on my workout room calender. My anticipation is so big! I cant wait to wake up early next Wednesday and do Graeme's spin class with the other Cyclo-Clubbers. I hesitated for a second to sign up thinking that I might not be able to get up that early since I usually race on Tuesday nights but hey, this is an awesome opportunity to do something exciting and new. I'll be ready!

This aint no pity party

2008-11-21T06:06:00.000-08:00

(I promise, my grammar is typically better than that)

That's right, THIS AINT NO PITY PARTY, sleeping in late wont get you better, pouting about not being able to ride isn't going to help, kicking dirt at the race this weekend when you aren't the one in the saddle will do nothing to fix it. Get up, work out, make it happen. Wear the sling because you need it even though you dont like it, rest up, and keep mind and body strong.

OK, I admit- I danced a bit at the pity party last night. I didn't become prom queen or down a bowl of spiked punch to keep the pity flowing but I did briefly walk in and bob my head to the music.

I've been pretty positive about the arm so far. Things could have been so, so, so much worse with the crash and I really got away pretty lucky. The AC ligament damage is a little bump, a bruise compared to what others have gone through and what some will deal with the rest of their lives.

On my drive home, exhausted from being on hyper-alert for all meandering shoppers not paying attention to their rogue carts, the party began. I felt sad for myself that I couldn't just hop on my bike last night and go for a ride. I was angry that it takes me twice as long to push the cart around Target with one hand and that I have to stategerize (said with a G.Bush accent) my plan of attack when I go grocery shopping so I can reach the cans on the high shelf. I was annoyed that the car in front of me didn't realize how hard it is for me to shift gears with a sling on. All silly and stupid I know but I'm just being real with what my emotions were, no matter how inane and ridiculous. And with that quick rant.................I'm done. No more, get up, get back to work, and be strong.

I got this morning off to a positive start- though the conversation my good brain had with my cozy-sleep in brain while my head was nestles oh so warmly on my pillow is exactly what I put in the first paragraph of this post. It was the epic struggle we all go through when it comes to our morning workout. Lately I've been using the arm as an excuse for not getting up, though I know I always feel so much better after the first five minutes of the workout. This morning I had a plan and sorted it out before the snooze alarm blared one more time. I also really had to go pee which quickened the forced my exodus from the down comforter. I ended up doing the P90X Legs and Back workout but after each squat/lunge set instead of doing the pull-up sets, which are physically impossible at this point, I hopped back on the trainer and spun like a partially mad lady until the next exercise. I got a good workout for my legs that way.

I've begun my morning with a Willie Nelson song, a nice cup of coffee, some good emails, and my new favorite breakfast treat- canned pumpkin with cinnamon and protein powder, heated in the microwave.

My day is starting like ol'Willie crooned, ...."Blue skies smilin' at me, Nothin' but blue skies from now on."

An early present from Graeme...or a late Thanksgiving treat

2008-11-18T09:47:00.000-08:00

Either way I cant wait! Graeme is introducing an awesome addition to Cyclo-Club and I'm so excited- especially since my injury has put me back on my trainer. Here's his words,

"Join me for *LIVE* Cyclo-SPIN H.I.T Sessions and get killer 60 minute Cyclo-CORE workouts. (Starting in December for Platinum Members -Limited Space Available!)".

Exactly what I need to keep me up and motivated. Also it will help me get in those HIT workouts I'm trying to get in each week. Sweet! Watch the video if you haven't yet because it will get you excited also.

Yesterday I had another PT session and there's good news and the bad news I expected. All my hoping would not change the situation- NO RACING THIS WEEKEND. I have a very knowledgeable doctor and a wonderful boyfriend who will not let me do it so I will obey. It is hard to see the bigger picture in times like these but it gives me a chance to actually have an off season. See there, I'm being good and focusing on the positive. The good news is that my range of motion is progressing nicely and the dr. was pretty shocked at how good I'm doing. I'll have 1-2 more sessions with her and then move on to Dr.Phil for strength therapy.

Last night's Cyclo-CLIMB Tuscany workout was just what I needed. I started out with a little spin, rocking to the new P!nk (guilty pleasure) album and then was able to focus on the workout. It was what I needed to feel the strength in my legs and concentrate on the motion of the pedals. It was over before I knew it and I got a good sweat. I skipped the PNF session because I dont have the strength in my shoulder to hold the strap properly. I cooled down and stretched instead.

Tonight I may do the overPOWER/overSPIN workout or just hop on and do a little HIT work while watching the news.

the plan for recovery

2008-11-13T11:08:00.000-08:00

Since the shoulder has put me a little off track with lifting, I've had to amend my plan. I'm hoping to still get some easy leg stuff in there but because of where the injury is, crunches are pretty impossible. Tonight I plan to look over my various ab workouts and see which exercises I can do and make a remedial workout list.

The plan for now is:
Step 1. Recovery and heal AC joint- during this time I can use the exercise bikes at the gym, including the new Expresso bikes which I really enjoyed yesterday. I'd like to get some work on my legs but I dont think I can do much more than the machines. I'm planning on going tomorrow morning, doing some bike work, and then testing out some of the machines.

Step 2.Cyclo-Core Fat Loss Bootcamp- cant wait to get back to this one. I've done it once before and loved it. It is a really fun week for me since I love structure. I should be able to do the exercises- not going to start the program until I am cleared to do them. I want to make sure I dont injury myself worse. I have to make sure my shoulder will be able to handle the Zen yoga workout and the 8 min workout (love those hindu pushups!)

Step 3. p90x workouts- I want to get back to the muscle building and pull-ups I started to actually enjoy doing.

After the p90x workouts I will decide which Cyclo workout plan will work best for me. I will either focus on tri off season, climbing, mountain bike specific, or speed but it will fall in to place when the time comes. I need to get past step 1 first.

word from the dr.

2008-11-11T10:29:00.000-08:00

I tore my AC joint. I have to wear my sling and a clavicle brace for a week or so. Not that bad and I'm super thankful.

I'm pretty lucky

2008-11-11T09:12:00.000-08:00

I know what pain feels like so it is no shock and something I could deal with during the last 1.5 miles of the race on Sunday. I had a pretty bad crash. I was doing pretty well, feeling the course, and really enjoying my speed and line choice. I had not prerode it so I was going slower than I would have just because I was timid about what was coming up. I got more confidence and started to really flow around the turns, speed up on the straights, and kill the downs (my favorite part). Around one corner I got going too fast for the loose dirt, rocks, or whatever was beneath my tires and the bike slipped out from under me. I went down and went down hard.

Luckily when I went down, something in made my me tuck and roll instead of putting my arms out to brace the fall. That's the worst thing you can do because it is a pretty great way to insure clavicle snap. I hit hard, felt nauseous, and had to reorient myself for a second but I got back on. After a quick check to make sure the bike was fine, I got back in the saddle. The pain didnt set in for a few seconds and then I realized that it really, really hurt to hold on to my bars with my right hand. I had to slow down and be much more careful since my handling skills (which are still in elementary school playground level) were cut in half. I kept telling myself that it wasn't pain and that I had to just take deep breaths and enjoy the rest of the ride. Mission accomplished. I really did have a very fun race and rolled in to the finish holding my necklace with my right hand to keep my arm in a comfortable position.

My awesome teammates were there at the finish to cheer me on but knew by my face and body position that I was hurt. I was smiling though since my boyfriend and teammates daughters were there to greet me being silly in a chicken hat. I was really lucky that no bones were out and I was able to get back on. I was also lucky that all the climbing was behind me and there was only a few more bumps to snail ride over left on the course.

The status so far is that I'm bruised and swollen but nothing is broken or dislocated.

I cant wait to get back on the trail as soon as I heal.

I was going to be Spud Webb-

2008-11-06T13:54:00.001-08:00

Seriously, at age 8 and 4-foot nothing, I truly believed I was going to be the female version of Spud Webb. I could look up to him because at 5'6" he possessed elfin magic compared to his 6'5" counterparts. I was short but I loved basketball and could picture myself playing hoops in college wearing the Auburn orange and blue. This was not just a dream, in my little mind this was my destiny. In 7th grade I played b-ball for Troy on the "A" team but was the worst of the best. I was only good at stealing the ball but had no skills what so ever after that. I could steal because I was short and could get in at angles and pop the ball away. I played in 8th grade as well but had accepted the fact that super-star basketball maven would not appear in my biography. This was apparent to me since I lacked the natural skills, height, and most of all "ups" of players like the honorable Spud Web.

This lack of "ups" has been a crushing joke to me since the painful day evil Coach Villerale asked me in the 7th grade locker room what my vertical number was since she forgot to write it down during the testing. When I said it out loud, she responded with a laugh and a "No, really.... Wait, you are serious?". A sheepish yes came out of my mouth and all hopes of huddles, triple jump, and of course high jump stardom were left in between the cinder block locker room walls then and there. But don't cry for me or take this as sadness. I had a very successful time at being setter in volleyball, pulling out killer stunts in cheerleading, running the long distances in track, and who ever heard of a tennis player that needed to jump high?

This all brings me to my recent workout of plyometrics. Since I lack the jump ability, I was a bit nervous about doing a plyo workout. Here's the quick wikipedia definition of plyometrics:

"Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and as it was supposed to be surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump or the speed of a punch or throw."

I did a great plyo workout from a video that I also counted as one of my HIT workouts. I survived. It was tough and I really enjoyed it. I did do it by myself in the privacy of my own home. If someone had been watching me, like my wonderful boyfriend, they would have probably laughed at my leaps and jumps but hey, I'm working on it. I'm planning to add this type of training once a week to my schedule. Don't know how exactly it will help me with running, biking, or swimming but I know it will.

It is funny, as I read over this post I feel there is more I should put regarding the plyo workout but after writing for a while, I'm worn with typing and feel like riding. I'm off then to get on two wheels...

Peace to ya'll, ride blessed, and be good to each other.

Some Education for this Super Tuesday

2008-11-04T06:18:00.000-08:00

Nothing to do with bikes here, just some interesting info. Here's a great site I found called "The Political Graveyard". It has insane lists of political information such as politician who suffered the most losses (23 losses by James C. Horvath), ones who won Olympic gold metals (7), born in log cabins (48), and my favorite section, though macabre- by cause or circumstance of death.

In reading the different causes, I noticed a 3 died from poisoning at the inauguration of President James Buchanan. I wanted to know more so here you go-
excerpt snagged from here.

"On February 23, 1857, United States President James Buchanan was poisoned at the National Hotel in Washington, DC. The story goes that President Buchanan, as was customary with men of his station, had a table reserved for himself and friends in the dining room at the National Hotel. The President was known to be an inveterate tea drinker. In fact, Northern people rarely drink anything else in the evening; Southern men prefer coffee. To carry out their intentions towards Buchanan and his Northern friends, arsenic was sprinkled into the bowls containing the tea and lump sugar, which were then set on the table where he was to sit. The pulverized sugar in the bowls used for coffee on the other tables was kept free from the poison. Not a single Southern man was affected or harmed. Fifty or sixty persons dined at that table that evening, and as nearly as can be learned, about thirty-eight died from the effects of the poison. President Buchanan was poisoned but, because of knowledge he had of the symptoms, he was able to communicate to his physician what may have happened, such as arsenic poisoning, and be treated accordingly, thus saving his life."

HOWEVER I also found this-

"During the election of 1856 between Franklin Pierce (Republican) and James Buchanan (Democrat) it was universally know that war was soon to start in the United States.

Franklin Pierce lost the election to Buchanan. At the Buchanan inaugural dinner, the Pierce mom put arsenic in the salad dressing and 80 persons were thus poisoned and made deathly sick. Thirty-eight of the guests at the inaugural dinner eventually dies from the poisoning."

Here's some more facts you can amaze your coworkers with today. These have come up from talking with my bosses this morning.
1. If the president-elect dies before inauguration, then the vice-president-elect becomes president-elect. (section 3, 20th Amendment, 1933).

2. If the president-elect and vice-president elect both die before inauguration, Congress is charged with the power to either select the new President elect, or to create a manner to select a new President elect.

3. John Tyler was the first to be married while president. He was married twice and had fifteen legitimate children. His first wife died while he was serving as president.

4. Grover Cleveland, the only president to be elected twice for non-consecutive terms, was a bachelor when he was elected. He was the second to be married in office and the first to have the wedding in the white house. He was 49, she was 21 and the daughter of his friend. He was also the winner of the popular vote for President three times—in 1884, 1888, and 1892—and was the only Democrat elected to the Presidency in the era of Republican political domination that lasted from 1860 to 1912.

5. Woodrow Wilson, another president who married in office after his first wife died, was avid sportsman. He cycled regularly, including several cycling vacations in the Lake District in Britain. Unable to cycle around Washington, D.C. as President, Wilson took to playing golf. Wilson holds the record of all the presidents for the most rounds of golf, over 1,000, or almost one every other day. During the winter, the Secret Service would paint golf balls with black paint so Wilson could hit them around in the snow on the White House lawn.

6. A little drink please- Supposedly Martin Van Buren, Franklin Pierce (died of cirrhosis), James Buchanan, Andrew Johnson (appeared drunk at the inauguration in 1865), Ulysses S. Grant, and Chester A. Arthur all hit the bottle pretty hard during their presidency.

And that's your history lesson for today...

A Post Halloween-Election Special Video

2008-11-04T05:48:00.000-08:00

OK, it really doesn't have anything to do with Super-Spectacular Tuesday but it does have to do with Halloween and I just really felt like some Springsteen today!

Bruce Springsteen - A Night With The Jersey Devil

Happy Halloween

2008-10-31T13:45:00.000-07:00

It's my most favorite day of the year!!!

Be safe ya'll. I'll be pub crawling it on my fixie dressed as Dorothy from Wizard of Oz!

Cyclo-Workout Library List

2008-10-31T07:14:00.000-07:00

stand by me-

2008-10-29T07:15:00.001-07:00

It's about starting and giving your all

2008-10-27T06:03:00.000-07:00

"The battles that count aren't the ones for gold medals. The struggles within yourself - the invisible, inevitable battles inside all of us - that's where it's at."

-Jesse Owens

I can now mark off another goal! I did it- I raced my first cross country mountain bike race and had a insanely good time doing it. Yes there are bruises (but I bruise easily and all the time), yes I feel like I feel like the tin man needing oil in my joints, and yes there were times when I had clipped out and just thought about laying down on and taking a wee little nap on the course but it was all worth it and I cant wait to do it again.

I got 6/6 for Cat3 women. I'm really happy with that. You may say- 'umh, you mean you are happy with DFL?". Heck yeah I am and if you are saying DFL (dead f*ing last) then you have no idea what this race was about. Everyone has a starting point, everyone has to start at beginner, and someone has to finish last. I am cool with hitting all three of those points. I finished last with a big huge smile on my face, ready to do another lap and not wanting to unclip from my pedals. I finished and was able to watch some of my teammates, who were in my same spot not that long ago, rip the dirt up like madwomen out there. I raced 5 other women, all of whom have been racing for a while. I knew some from the dirt derby races in Austin (which made it really fun for my first race) and they are fast.

I'm proud of my finish and proud that I did it. I freaking beat every chick who's talked about doing it and didnt get off their bums and do it.

I kicked dirt (metaphorically) at all the big sunglasses-small doggie-fake nail girls who come out to races and watch their boyfriends race but wouldnt get dirty unless it was with a facial mud mask (ok, there's one girl in particular that I saw this weekend I'm thinking of here but in general the mtb-girlfriends are not like that).

I stepped up and did what I had started out to do.

We took off as a group of 8- 6 from C3, 30-39, one 20-29, and one 14 year old. I held 3rd for about 20 seconds, 4th for about 1.5 minutes, and the enjoyed seeing the strength and confidence of the other women pass me and worked to keep up as I was in the very back. I worked my way back up in to 5th and held it for a nice while until the switchbacks. I have skills to work on and they will come. The woman who got 5th only got me by less than 30seconds so I feel good about that. It was all about skill. I think I was stronger on the climbs than her and sickly stronger on the downhills (one of the only places where my hands are completely off the breaks) but she had the skills and handling to get around the corners much better than I did. Props to her and all the women in my group. It was a damn good time girls, a damn good time!

Two big things checked off in less that a month makes me pumped!
First Half Ironman- October 5th
First Mbt Cross Country Race- October 26th.

Next up for me- Dirty Derby for some Halloween Fun. I'm going as Dorothy from Wizard of Oz and zip tying on a basket with my stuffed animal dog. Off to see the wizard....

Also, the bike finally let me know his name. I guess after the race it finally came to me. Fionn after Fionn mac Cumhaill, and Irish warrior-myth-legend I read about in my Irish tales books as a kid. My road bike is named Fianna after Fionn's most loyal and dedicated warriors. It is an easy fit for the bike. I was thinking today about how it is such a strong and tough bike and helps me climb over roots and rocks and that made my spastic mind go to Giant's Causeway which then brought the bikes true name to me.

On my way to Ruston and another Goal

2008-10-24T10:00:00.000-07:00

I'm about to take off from work and meet up with my teammates for the trip out to Ruston, LA. This will be my first cross country mountain bike race and will let me mark off one of my big goals for the year. I am taking it as a completely fun race and no pressure other than starting the race. I'll be super stoked to finish it (only way I wouldnt would be because of some mechanical) and proud to say I did it.

Looking forward to letting my kick bum bike race again. He/She had many glory days with the previous owner. I name all of my bikes but this one has not yet told me what to name it. I think it may be a guy though. Ain't he a beaut'?

Ride blessed, ya'll!

HIT- High Intensity Training

2008-10-22T05:02:00.000-07:00

From Wikipedia-
The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strength and size. Advocates of HIT believe that this method is superior for strength and size building than most other methods which, for example, may stress lower weights with larger volume (reps).

I'm working on getting my goal of 3 HIT workouts a week in. Yesterday on my way home from work a made my plan. I got home and did Graeme's 8 Min Mental Toughness Routine followed by a short 1 min break while I changed out the disks and did Cyclo-Impossible Part 2, then another 8 Min Mental Toughness Routine. All in all it ended up being just over 30 min and then I did some stretching and cool down. I choose Part 2 of Cyclo-Impossible because, not only is it my favorite one, but because it uses the gauntlet exercises. I figured it would be good work after being exhausted from the first 8 min routine.

Good workout before going to play bike mechanic on my mtb with Greg- who did most of the work while I watched and learned.

Question to you- If you know the 8 min workout and Impossible, would you consider my above workout HIT? I get a little confused on HIT since I am an endurance junkie who's trying to heed Graeme's advice and take in HIT workouts to my schedule.

Thanks ya'll- may your pedals give you clarity, may your road road be smooth, and may your saddle bring you joy!

2008-10-21T06:26:00.000-07:00

Thank you cycloclub friends. Yesterday I met my goal of not lifting like a girl and hit the weights at the gym in the bootcamp class. I was the only one of the female species who used the heavy bar and heavier weights. Goal done, check.

I am putting thanks here because I wrote yesterday that I would do my goal of a cyclo-core workout when I got home from work. I stayed a little late to make sure things were caught up at my desk and began to talk myself out of doing my core workout when I got home. 15 minutes of core? I did some core at the gym....I am tired and worn out....I could just not do it and not say anything....

As I had my foot on the gas, debating with myself on the workout, and luckily missing the rush hour Austin traffic, I thought of others blogs of my cyclo-buds I read yesterday and took note of what they have worked through to meet their goals. I have an easy life- I like my job, I get to workout, I don't have to worry about getting home and feeding kids, working a second job, I'm done with school, don't have to deal with illness- essentially, my hurdles are very small compared to many others. My fellow cyclo-clubers are an inspiration to me and last night were a motivation to do what I said I was going to do.

I brought it back old-school. Actually, I decided to do a different workout and went back to the first DVD of Graeme's I ever received- Cyclo-Zen. I popped it in and decided to do the "Fix the Back, Stay in the Drops-Strength" workout. It was nice to do a workout I haven't done in a while.

Got it done, another goal for the day checked off. Now my morning pseudo-coherent ramble is over, hopefully something made sense and it sounded better than a 5th grade social studies essay. I shall return to my medium coffee and wish I had hit another goal last night of more sleep. I'll work on that one tonight.

MOAB PIC

2008-10-20T08:56:00.000-07:00

MOAB Pics- I'm working on making a web album so you can see some awesome pics of the ride there, Balmoreah, Moab, the race site, the race, Arches, and Dead Horse. Fingers crossed I can overcome technology and figure out how to do this.

http://picasaweb.google.com/TriVeggies/MOABPictures#

The Goals.....

2008-10-20T08:38:00.000-07:00

Happily back on the workout wagon-
I'm going to restate my long term goals which are now my GOALS since they are goals of now and not long term.

I'm planning on reposting these each week so I can take the time to read over them and mark them off as I follow them.

Goals
* 1. Make recovery higher priority than workouts
* 2. Get 3 high intensity workouts in per week, at least one bike and one run
* 3. Core training EVERY workout- CYCLOCORE Workouts
* 4. Lift weights like a guy, meaning lift more, lift heavier- no "girlie" weights 2x per week, can count bootcamp class
* 5. Work on my mountain bike technical skills; ride/work on technical skills mtb Atlas 1/week and continue racing Dirt Derby
* 6. Compete in first MTB race this fall

So how's it going?
Goal #1-Recovery
trying my best. Took a ride yesterday that kind of wore me out but I believe I may be a little sick still so it was early to bed last night.

Goal #2- HIT workouts x 3

Goal #3-CycloCore Training
Will do cyclo core training today after I get home. I think I'll do my favorite of the core workouts, the 13 minute ab workout with the ab roller. It is on Cyclo-Speed as the bonus workout. I dont have a roller just yet at home but am going to purchase one soon. I use the roller at the gym like crazy and have noticed others starting to use it more. When I dont have the roller, I use the ball as Graeme suggests. It is a killer workout and tons of fun. Best thing about it though is that he focuses on lower back work, a section neglected by many quick ab workouts and most classes in the gym.

Goal #4- Lift like a Guy
Met my friend for the bootcamp class today at the gym. I used the heavier weights and got an awesome workout.

Goal #5- Mountain bike technical skills
Not sure I'll hit the derby this week. Depends on the bike status but will be in LA for a race.

Goal # 6. Compete in first MTB race this fall
Planning on racing in Ruston, LA this weekend!!

Moab Trip in the books!

2008-10-20T08:32:00.000-07:00

And is was an awesome time! I saw parts of the country that made my jaw drop. I saw the most beautiful sunset coming back in to Texas and a spectacular rainbow greeting us as we drove near Albuquerque. We avoided livestock in the road, had alien-like jackrabbits come to the side of the asphalt and watch us drive by in the dark of night, we saw two elk (!), hiked, biked, and enjoyed! It was such a great trip and I'll post pictures in a second.

There are so many stories to tell of the trip and I'll type them out eventually but for now I'm going to get back in the Cycloclub mindset and refocus on my goals since I hit the first short term goals. Next post (after the pics) will be related to Cyclo-Core training.

Be blessed,

The Pas-o….at least it’s not San Angelo

2008-10-13T07:29:00.000-07:00

(if you my friend are from the West Texas town known as El Paso, I am sorry in advance for any insults this article may give you. I am also sorry for that you are from there.)
hELl Paso. I’ve only been to El Paso once before and it lived up to my memory. We unfortunately had to spend 1.5 hours today walking around the El Paso mall. I know, I know- I couldn’t have planned this excitement even if it was double highlighted in the AAA travel book and held open with a bright pink binder clip. We hit the Wal-Greens and had a “gringo-tastic” fun time at the McD’s as we waited 5 minutes for two drinks and 2 apple pies whilelocals got their super double cheeseburger with pickles and onions in seconds. Who knew it could take that long to reach over and grab two of the pre-made apple pies.
Why were we so lucky to grace the halls of the El Paso mall, you ask? My little Mazda, after paying close to $400 to get pre-trip work, was pulling awfully during the drive. We stopped between the Franklin Mountains to hit the Sears for a quick alignment to the car. The Mazda is having a time getting up to 80 with the bikes and luggage. The hills are killing its getup and we had hoped fixing the alignment would help with the rest of the drive. It has helped a little but the suggested replacing of the struts hasn’t helped my attitude. We opted to save the time and just go with what the car has now, replacing them later on. Oh El Paso, you have made me understand the armpit of Texas and made me appreciate being in the heart of this great state.
Joy came as we left El Paso and now we are on the road in New Mexico, a previous home of mine. We are about to go through the boarder patrol. It is nice knowing we are totally legal in every way, something that may or may not have been questioned in my previous life as a college student. From boarder patrol central, we’ll continue on to a scenic route of 190. We are going to drive through the petrified forest and end up at Hovenwheep sometime late tonight. We’ll be able to play in the morning at Hevenwheep and make our way to Moab in only a few hours. El Paso has passed my mind. Maybe we’ll take that other route on the way home.

Making Peace with Sickness

2008-10-13T07:28:00.001-07:00

Actually just touching the acceptance of the possibility of illness…cough, hack, hack, fever, aches.
Leading up to all of my big races I go through rituals like all athletes. Bike tune up, running shoes double scrutinized, new swim goggles broken in-however, being the overachiever I am, I inevitably add sickness to that list. Working up to my first Olympic triathlon in 2006, I became sick in the taper week- and had a very quaint throw up in the first 200 meters of my swim. In 2007 and 2008, as I was making the final steps of my marathon training for my first and second mary, I got the chills. And like clockwork, my old friend came back to visit me before my very first Half-Ironman. It is nice to have old friends around for big milestones in your life but seriously, I can do without this one. I’ve emailed with Steve Born, head nutrition guru at Hammer Nutrition, and will post on this in the future. We both have theories but it all goes right in line with bad recovery during training and then hitting taper week.
My very first half ironman triathlon was this past Sunday in beautiful Austin, Texas. I had a good half. I had a bad half. It was the best of times, it was the worst of times. I’ll just stop there. I had a great swim. Felt awesome in the water, rolled and pulled textbook and didn’t worry about time. Came out steller on time. Kicked it in transition and felt good. When I got on the bike I felt strong but nothing was happening. Nothing was being translated to the bike. The run was dismal but I had accepted what was possible then and removed my watch from my wrist and put it in my jersey pocket. I didn’t want to worry about splits or pace or cadence. I just wanted to finish and enjoy the slow steps that would bring me to the tape.
Yesterday Greg asked if I thought the sickness played a roll in my race results. I said, “Between you and me, yes but I don’t want to say that to anyone else.” This may seem silly to you. I know it probably does but I hate excuses. Any number of things can go wrong on race day to change the plan and structure of your race but it is still your race. You are still in control. I hate above all else people who make excuses for poor performance by blaming it on outside factors.
“I would have done better on the bike but when I got a flat, the tire changing guy took so long to get to me.”
“My run pace was pretty good to start but then my shoe laces seemed too tight.”
“My swim would have been pretty sick if it wasn’t for that woman going so slow in front of me.”
I don’t want to be that person and that’s why I’ve held back from accepting that the sickness may have played a roll in my race. Greg talked to me about it a little and said that it is perfectly fine because I gave what I could and did what was possible. The fence of ailment was already in place before the gun went off. My body wasn’t all there and I can learn from it.
I’m trying but it is hard to accept. I’m not an excuses type of person. I can do it or I cant and I hate more than anything the second part of that statement. I’m going to push myself and give it all I can to do it. I know that maybe there is a possibility, especially on the awful pace of my run that the lung power and muscle aches brought about from being sick had a major influence on my ability. I just don’t like thinking about it.
Here I go, I will accept that being sick played some roll in the race. I pushed myself as hard as I could go but it wasn’t all there. Ok, I accept that now lets move on before I get bitchy and renounce that statement.
Still trying here, I promise I am.
I just got back from what was supposed to be a pre-ride with Greg out here in Moab the day before the 24-hour race starts. Slick rock, beautiful views, perfect temperatures but less than a mile in to it, I felt like I was putting out 100% and only 40% was deciphered from my legs to the pedals. Granted, I just finishes my first Half Ironman less than a week ago so I can blame most of it on not enough recovery. I’ll also put the sickness on the board for today. It sucks. Really, it really, really sucks. Get how I feel? I’m just sad right now because I’m in a mountain biker’s mecca, though ridiculously windy and insanely dusty, and I felt killed at a mile. I should be out on the bike with a big ol’ smile on my face, pushing up the ups and cruising down the downs. Instead I’m here in the tent, hoping Greg is having a great ride, and typing about how much I hate the fact that my body cant do exactly everything I want it to do even after I put it through so much hell.
Oh well, I just finished a cold Shiner and am going to take in some more rest while I wait for Greg’s return. This is keeping me from pulling on my trail shoes and bounding up the gorgeous mountain behind me though its call is pretty freaking loud. Maybe tomorrow morning I’ll do a light jog, walk, hike, climb up there.
Until next time my shifting brothers and sisters, ride happy, ride content, and ride blessed.

The Beginning of the Trip

2008-10-13T07:27:00.001-07:00

First day of the trip and finally got to sleep in! The alarm was set for 8am, a blissful hour plus extra sleep than I get on non workout days and much more shuteye than I get on days I pull myself obsessively out of bed for a morning run, bike, swim, or all three days. Those days usually start at 5am but not anymore. Not for the almost 2 weeks of vacation for the trip to Moab, UT I’m currently on and not for a bit longer. I’ve made declaration that I “was not going to follow a workout plan until November and then it would only be a loosely followed plan”. I made the decree to my friends, though most believe it less than if I had told them I was going to propel myself into outer space using nothing but a rubber band and good ol’ fashion elbow grease. I’m notorious for my workout schedule obsession and my addiction rivaled only by fat kid to donuts to the workout high. Just typing that I wouldn’t do a planned workout gives me the urge to chew bite my fingernails and tense up.
The “Colleen’s Gonna Chill Out For a Bit” proclamation 2008 is no doubt being helped my road trip. The trip is also a way for me to step away from the schedules, weights, calories burned, nutritient tracking mindset that I’ve been in for the past 4 months leading up to my Half Ironman. Typically I would be at my desk right now planning out my next workout. I would have taken an whole 2-3 days off, though probably with some yoga or an “easy” run worked in somewhere, and start with a new plan or new focus. At this time of year, I’d probably start working on my marathon plan. Not now- I’m chilling, keeping it easy, and enjoying just being an athlete. I don’t really have a off-season because one season rolls into another, one compulsion ends and I’m off to the next one until that goal has been snatched off of my race calendar. Even as I’m typing this, riding in the car with Greg driving, the hills and mountains make me think of trail running , quickening my pulse and it hasn’t even been a full 100 hours since I did 70.3 miles. Ah, the feel of the trail under my feet and the quickness of maneuvering you must have to spare you ankles….heaven!
If you don’t understand this, you aren’t a racer. Maybe you are a racer but you aren’t in the same clubhouse as I am for racing. That’s cool for you. That’s totally fine- this clubhouse sits very, unsteadily close at times to mania and the wrong side of sanity. It’s a fun clubhouse, more like Pee-Wee’s playhouse or Chevy Chase’s Caddyshack than a uppity, exclusive clubhouse and it’s my home. I have many friends in the ranks that certainly make my hard workout days seem like easy days. I’m an endurance-o-phile (yeah, that’s a word, trust me, I’m a scientist and besides, I have a degree in English so it must be right) and they are too. Seated next to me is Greg, fresh off a 6-hour mountain bike win after taking time off for injury. We are rolling out to Moab for a 24-hour that he and some of my other teammates will be smashing it as the Lonestar Mashers 4-man team. I’m in good company and enjoying the ride.
Reading back on this posting, I’m realizing I digressed seriously from the original plan of word flow. That’s ok. I’ll talk about the trip more later.
For now, I hope all my friends, you are having joy in the saddle and riding blessed. Be at peace and be thankful.

Let the relaxation begin!

2008-10-07T14:49:00.000-07:00

I'm off soon to my new adventure. Going to Moab for the 24-Hours of Moab race to help out the best team in the world- the NRC/Pedalmasher team.

These guys (and gals) are truly the best, not just using an overused statement. They've become such a family to me and they make me so proud to wear the blue and white. It cant even express fully how much respect and admiration I have for my teammates and how much freaking fun it is to be part of such an outstanding motley crew! LONG LIVE THE BIG BLUE ARMY!

This car trip should be filled with lots of fun. Greg, my boyfriend, and I are hitting a bunch of camping stops along the way. He's racing on a 4 man team and I'm working the beginning of the race and doing my best to make sure the Masher guys have everything they need to have an outstanding race.

Check out Greg's race page, The Good Life, to find out more about insane mountain bike racing, sponsors, recovery, rehab, and all fun things that go along with that jazz.

Posts and pics should come!

Be Blessed Ya'll

2008-10-06T11:20:00.000-07:00

I'm a Half Ironwoman!!

2008-10-06T08:42:00.000-07:00

4 months of training, one week of sickness (and some still lingering at the race) but I survived...with a smile!
1.2 mile swim
56 mile bike
13.1 mile run

3 Hammer gels
4 Hammer Mito Caps
6 Anti Fatigue Caps
6 Race Caps Supreme
1 Packet Daily Essentials
1 Bottle of Perpetum 3-hour mix
Endurlytes like crazy for the Texas heat
2 bottles of water
2 Theraflu Thin Strips
Countless cups of water, wet towels, sponges during run
1 small cup of beer at mile 12 on run
1 Freebirds Burrito
2 Great friends, Jen (racer) Mel (humor support)
1 Wonderful Boyfriend (bike support during run, eye candy, and post-race entourage)
1 post race massage of pain and glory
2 Bags of Ice for blissfully awful ice bath (Thank you for forcing this on me G)
2 Negro Modelo Beers

A solid pass out sleep

and later on today... massage :)!

Remembering the Goal

2008-10-03T12:24:00.000-07:00

This post has been inspired by a long, long voicemail message my friend E left me yesterday. E is doing her second MS150 this weekend, the same weekend I’ll be doing my Half-Ironman triathlon. In her message she wished me good luck and said I’d be so happy when I reach my goal. Reach my goal- I want to type it again, I want to say it again so that I sticks in my head.

After months of training and focusing on workouts, intervals, form, fit, and nutrition, the ultimate goal and where we were when we made that goal is often forgotten about. I’ve focused on the date so much and making sure I get every workout in so that I’ll be ready, I’ve forgotten the magnitude of my goal: to complete a Half-Ironman. The weight of this goal really hits when I think of my first sprint triathlon. Then when I think about how much prep I put in to my first Olympic triathlon. Now I’m on the threshold of my first Half-Ironman and I’ve lost sight of the taste of that goal.\

These final days before I step to the line I am focusing on this goal. I have been given so much and had so many opportunities in my life that people have never had. This will be a small thing compared to what some people deal with in their life. This is a way to stretch and challenge myself.

Each time I face adversity, I grow from it.

Each time I have to dig deep to find strength, I learn something about myself.

Each time I feel pain in my body, I am blessed to have the opportunity to overcome it.

I will not be alone in this race. There will be so many people out there with me, going through the same experience I will be. I will strengthened by all those who support me and they will be there with me in spirit the whole time.

I now have a hold on my goal and the feelings that go with it. I am strong, I am ready, and I will be blessed.

Philippians 4:13

“I am able to do all things through Him who strengthens me.”

Isaiah 41:10

“Do not fear, for I am with you; do not be afraid, for I am your God. I will strengthen you; I will help you; I will hold on to you with My righteous right hand.”

Colossians 3:17

“And whatever you do, in word or in deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through Him.”

Colossians 3:23

“Whatever you do, do it enthusiastically, as something done for the Lord and not for men…”

1 John 4:4

“You are from God, little children, and you have conquered them, because the One who is in you is greater than the one who is in the world.”

"Forget pain, overcome mishap, crush self doubt, and focus only on your victory."
-Lance Armstrong

Awesome Quote

2008-10-02T12:07:00.000-07:00

Here's a great quote from the blog page of Tony Gentilcore regarding the celebrity trainer Tracy Anderson's decree that no woman should ever lift weights over three pounds-

"I’m pretty sure if she were still alive today, Susan B. Anthony would shit a pink dumbbell if she knew there were women still walking around with this “I’m a frail, delicate creature” mentality."

Believe that women shouldnt lift over three pounds? I will not list all the reasons here as to why that just about as good of an idea as backing high fructose corn syrup as a safe and natural additive, but Here's a question for ya'- How much does the average newborn weigh?

I really want to go on and on about this completely asinine idea and I could, believe me, but I will keep this post short and save it for another day.

*side note, Tony is a seriously funny and knowledgeable guy who also participates in The FitCast podcast which I listen to on my long runs.

Word of the week is REST-

2008-10-02T07:03:00.000-07:00

Rest, recovery, sleep, down-time...all that jazz. This is a constant struggle for me- constant struggle. Everyone preaches to me that I need more sleep, more rest, more recovery. I agree but have a very hard time getting it all in. I am an addict. I love working out, I love how it makes my body feel, and I love accomplishing a big workout. I get nervous and tense when I don't get to work out so the idea of resting sends shivers in all of my bones. I am learning, I am trying, I am working on it- I know, I know....

Let's hit one topic of this Rest formula- Sleep
Why should you get more sleep:
1. More sleep doesn't effect negatively on training but less sleep can seriously effect training.
2. Leptin decreases
3. Serotonin decreases
4. Cortisol levels raise
5. Ghrelin decreases

One reason some people "do well" on little amount of sleep is because lack of sleep raises natural adrenaline and cortisol levels. This gives you the high feeling however, lack of sleep can also drop those levels quickly making you crash hard.

A study recently published in the American Journal of Epidemiology found that women who slept seven or more hours a night were less likely to put on wieght than those who slept less. For those women who slept 6 hours a night were 12% more likely to gain weight. The average was 33 pounds over 16 years. Only hit the pillow for 5 hours? You'll be 32% more likely for that heafty weight gain. Lack of sleep has also been linked to higher BMI.

Again, I'm working on it. Monday night I got in the sheets at 9:30 and woke at 6:45. Points for me on that one, yipee. I am very much a night person also. If I'm up past 11 pm, I am up for a while. I get creative at night and my brain ends up working so I end up staying up. Tuesday was a little less but still just over 8 hours of sleep.

Recently I've started taking Hammer Nutrition Products REM Caps. I really like these and have found them very useful HOWEVER I have to make sure I am able to get the 8 hours of sleep if I take them because they knock me out hard. I feel I get better quality of sleep also. If I dont get the 8 hours, it is very hard for me to pull myself out of the covers and on to the floor.

Due to sickness I got 10 hours of sleep last night and I feel better. This whole week I'm working towards getting more sleep. That was the plan before the sniffles hit and is now more important since my immune system is fighting hard.

I've got chills...

2008-10-01T07:19:00.000-07:00

And it suck. Yeah, I wish I could be more eloquent about it but that's my statement for what my body is experiencing at this moment- it suck. I am sick.

This seems to be ritual before big races for me. I workout hard, rest, get ready for taper week, and inevitably I become ill. Before my first Olympic distance race, which was a huge deal to me since it was my very first coming from sprint triathlons, I was sick. So sick that I booted it in the water during the first 20 strokes of my swim. Things got better after that. Before my first marathon, I came down with something as well. Now I'm approaching my first half-ironman, a race that has taken over my existence for the last 3 months and my body is achy, my throat is sore, and my stomach is playing hackey sack with the little bit of food i was able to put in it this morning.

I've taken my multivitamins and various other supplements hoping to knock this out. I'm going to take the garlic route as soon as I get home- swallow 2 cloves whole then put one clove in the side of my mouth (kind of like it was dip) and hold it there as long as I can. It has worked before and I'm game for it again.

Looks like my super fun workout with my friend will be scraped today. Lame. Lame but necessary. I have a dentist appointment at 11 and then may just take off of work and get my rear back in bed.

I'm stoked for my race. I know I'll be fine by gun time but it just stinks that I cant get in the last fun workouts but that's the way it goes if I want to get healthy.

Working hard towards rest-

2008-09-30T10:17:00.000-07:00

Last night my very wonderful boyfriend called me at 8:30 with a reminder to go to bed early. He is an athlete as well and is much, much better than I about getting enough rest. He told me I should strive for 9+ hours of sleep.

What!!?? I'm having a hard time getting 7 hours much less 9. I've had to make some changes in my night owl routine - well, actually it has only been one night but I did it. I am not waking up early to do my long runs or workouts, they will have to wait until after work. I am also eating early and doing relaxing things after instead of starting new projects like I typically do late at night.

Last night I hit the sheets at 9:30pm and slept until 7:10am. Luckily I'm super quick at getting ready and was out the door for work by 7:25.

Today will be another struggle though I've moved around tomorrow's workout until after work. I am going to the dirt derby here in Austin. It is a super fun race out at a motorcross track. I've competed twice and it is so much fun. As I am in taper week, I wont be competing but I am bringing out my mountain bike for a little roll in the dirt. I have given my boyfriend specific instructions to NOT let me race tonight, no matter how I try and justify it. It is a great workout and is exactly what I should be doing as far as interval training once I get back from Moab but for now, I'll just have to be a cheerleader out there for my guys and girls.

Positive Thoughts

2008-09-25T08:43:00.000-07:00

nataliedee.com

Positive thoughts and mental training play a big part in overall racing and daily workout results. I teach this to my athletes as we are heading up to their first triathlon. I believe it is very important, however, even after loving the sport and doing it for 4 years, I struggle with it.

I went out for my scheduled morning run today. I'm in the first week of my two week taper and am really feeling like I'm hitting a wall over and over again. I'm getting burnt out on training and want to just race. It will come soon- I just have to stay positive and push those negative thoughts that float into my head out of the way and focus on the positive, beautiful thoughts I should be having.

Instead of saying,
"I am such a slower runner than I use to be since I started doing marathons."
I should be saying
"I can go longer than I had ever thought I would be able to do and each run is the opportunity to improve on the previous run."

Instead of thinking,
"I know my run in the half ironman will be slow"
I should think,
"It is going to be amazing running the course after the swim and bike. It will be a feat that I've prepared for and I should really enjoy in the moment".

I'm will take the time today to put these positive thoughts in my head and think about all I have accomplished through this training. I will focus on how much I enjoy my workouts and how, come race day, I will be doing something that makes me so happy and I feel so unbelievable lucky to have the ability to do.

Remember....

2008-09-23T07:56:00.000-07:00

Words from Graeme today-

"Remember why you ride. Remember why you picked up the bike in the first place. Go back to that thought process. That genuine feeling of feeling good throughout the day."

Countdown and Taper Begin!

2008-09-22T12:03:00.000-07:00

The countdown is on and the taper begins with today! I'm excited. I have 12 days until the Longhorn Half Ironman and I'm pretty stoked.

Today I'm meeting my training partner/partner in crime and insanity Jen at the race site for a bike-run or maybe swim-bike. Not all that sure yet but it will be good to get on the bike for an easy ride with her. I'm hoping to talk her in to doing the run because it really took a lot out of me last week when I hit the trail.

Hey- here's another goal. I think I'll put down some daily goals as well. My goal tonight is to go home and do Graeme's roller workout (Myofascial Release Training) to make sure I get my good stretch in after it all. I'm tight from a multitude of things including the long car rides this weekend and my run.

Putting the goals out there-

2008-09-22T11:39:00.000-07:00

I've started this blog to keep up with my new cycling goals. I've been using CycloCore products for a little less than a year and have been very happy. They recently put out a challenge to all cycloclub users to make goals and track them. So here I am- making my goals public and working towards them.

I am very good at setting goals and following plans. I am NOT good however at a very crucial and critical part of my training- the recovery and resting. This challenge will hopefully help me undo many, many years of skipping recovery, pushing it aside, and totally ignoring rest and make me gain many leaps in my cycling and overall health.

In two weeks I will be competing in my first ever half Ironman triathlon here in beautiful Austin, Texas. I am very excited and anxious about this new challenge and have been working hard to reach my start line. I have all confidence I will do it and finish- which is really my big goal. I want to have fun and really be in the moment, especially when I'm out on my favorite part, the bike.

After my race, I am going to Moab, Utah to help out some teammates (including my wonderful boyfriend) at a 24-Hour mountain bike race. This will force me to rest and not fret over runs and swims I'm missing. We are then going to camp and enjoy the outdoors for the next week. I will be mountain biking and probably do a run or two while I'm out there but nothing by the book.

So here are my goals for the short term-
1. Complete Longhorn Half Ironman with a positive experience
2. Recover
3. Enjoy my trip

When I return, I am planning to take it easy for another week or so and then get back in to some good training. I havent completely decided on running the marathon this year but I think I will. My goals for after my "decompression" period are-
1. Get 3 high intensity workouts in per week, at least one bike and one run
2. Work on my mountain bike technical skills; ride/work on technical skills mtb Atlas 1/week and continue racing Dirt Derby
3. Make recovery higher priority than workouts- Quality Recovery 2x per week
4. Lift weights like a guy, meaning lift more, lift heavier- no "girlie" weights- 2x per week (includes bootcamp workouts)
5. Core training EVERY workout
6. Compete in first MTB race this fall