2015 Exercise Log/Challenge

[Catrin]

Since this has worked well in the past, here is a link to a copy of the exercise log (https://docs.google.com/spreadsheets/d/1e-cCbqdvjyAzCFWrQ-W6iGWcQd4-Njw74gqeLkACdnU/edit?usp=sharing) I posted last year. This is on Google Docs/Drive so there is no need to save anything to your computer.

Enter your desired number of hours for the 4 month goal. For each month enter the appropriate number of hours and the formula fields will calculate things for you. The following fields are calculated so no need to enter time in them:

Cumulative Hours Completed
Hours Left on Main Goal
Total for all Goals

Some found it helpful last year to have a secondary set of goals, use if you wish. Please let me know if anything else would be helpful to add to the spreadsheet. This can be used to track any kind of exercise, whatever is helpful to you. I CAN protect the formula driven fields but I don't know how well that works in the shared Google document environment.

[Crankin]

Catrin, I'm in, but when I went to type my name in the field, I can't do anything. Forgive me if I am tech-stupid. I know I participated in this last year... do I need to join anything?

[Catrin]

Crankin, it should work now. I accidentally set it for VIEWING, not editing. That has been fixed, and I checked it on another browser where I wasn't signed into Google but please let me know!

[Blueberry]

Working!

[Crankin]

I'm all set. Counted yesterday's ride and this morning's boot camp.

[Catrin]

Glad to hear that it is working for others. I logged my hour row yesterday, today is a rest day.

[Crankin]

Catrin are the hours in the supplemental goal over and above the total goal? I think I misinterpreted this. When I put in 20 hours of cycling related activity as my supplemental, I meant as part of the 100, and now I see it being added to the cumulative number. Advise, please!

[Catrin]

It is above and beyond the first goal :) You could either change the formula, or simply decrease the main goal by 20 to have your total 100 hours.

[Crankin]

I think I'll get rid of the supplemental goal and increase the total.
When I can do it on my computer, and not on my phone.

[Catrin]

Sounds like a good approach Crankin, as I recall not everyone found the supplemental goal useful but some did. I just logged my kettlebell sport training session from tonight - it felt great and my teres minor tendinitis seems to have calmed :-)

[Catrin]

Posted my row from last night on the spreadsheet. Also had some time for a little KB work.

[Crankin]

I rested today. Good thing it was a scheduled rest day; last night I did not feel like cooking, so DH and I went to a local café where I had a healthy dinner of a cup of butternut squash/apple soup and grilled tuna with lentils. I woke up with a weird rash on my chest, which went away, but then I noticed hives around my eyes and my stomach started acting up. The hives were gone in a bit, took a Claritin and went to work. Today is the day I go to a high school to see clients, so it's a longer drive and I barely made there to get to the bathroom.
Food reaction, for sure. I am sure it is the lentils. They are in the same family as peanuts and I have a mild/moderate (not catastrophic) peanut allergy. There are times I can eat them, but I think i just had too much, despite the fact the portion size looked normal, not huge. Got home around 3 and I just want to get in my pajamas now!
I will back at boot camp tomorrow, though, and then on Saturday DH and I are going to try an Insanity class that my boot camp instructor teaches at a Boys and Girls Club. It's a bit of a drive, but on Saturday it will be OK. It was nice when I got home today, over 40, but with the fading sunlight and the way I feel, I couldn't do even a 10 mile ride. Yesterday, my weight was really down, about 106.5, and I did a very hard step/sculpt class. Today is was up a pound, but so far, it's not getting to quite the danger zone as last year.

[Catrin]

That 10,000 meter row last night was a mistake, I should have kept it to 5-6K. I've competition training on Tue and Thur evenings, and I knew I was taking a risk by rowing so long last night. I am fine, I just entered into my competition training tonight with fatigued shoulders and THAT doesn't bode well for an intense kettlebell sport training session. I had to back off on the weight and just focus on technique while taking longer breaks than normal. Live and learn, just trying to figure out how to fit in two long rows a week without compromising myself. Perhaps the answer is 1 long row and 1 medium, I will try that next week.

Crankin, I hope you can figure that out. Sometimes our food allergies can change/worsen with age...but you know your body's warning system.

[Blueberry]

I deleted my row. It was stressing me out. I hadn't remembered to log here - I track on Garmin, which gets transferred to Training Peaks. That's enough tracking for me (at least with finals).

I'll definitely check in and chat (more after finals), but this just wasn't gonna help me this year - totally on me....thanks for doing the chart, Catrin - and for starting this thread. I'll be chattier when finals are over at the end of next week.

[Crankin]

I guess it's just you and I, Catrin?
I find this helpful. It doesn't change what i do, it just helps me to see how much I really do, so I can be realistic.
So, no boot camp this morning. I think my illness is more than allergies, but it may be allergy based, combined with the very intense work out I did Wednesday, which caused my immune related things to go into overdrive. I am wearing my glasses to work today, which always means I feel crappy!
I will be home by 1:30, and then based on how I feel, will either take a brisk walk or a short ride. Still want to get to that Insanity class tomorrow.

[Catrin]

Less stress is good Blueberry ;) For me it helps occasionally to have a public training log in some form, and this time of the year I find it especially helpful. I keep a different type of log elsewhere, but it focuses on different things and on only one activity. Knowing it is public, should anyone decide to look at it, helps this time of the year.

Crankin, I can't think of a better logging partner, and I agree that it helps to keep things realistic during the winter. If anyone else wants to join in at any point in the next three months they are more than welcome :cool:

[Crankin]

My other log is just a Bicycling Magazine training journal. In paper :). I log rides/mileage and my weight, as well as any other cross training activity. No one sees it except me, although DH could look at it, I suppose, as it's not hidden.

[Crankin]

So, I woke up feeling better, but still having the effects of allergies/chronic achiness. It's not pain, and it only comes when I am in this never ending cycle of whatever. But, once I got up, I knew I could do some kind of exercise. Thinking I didn't want to ruin my 35th anniversary celebratory dinner tonight, I ditched the Insanity class and DH and I went for a 3 mile walk on the road. It varied between misty and light rain, so not so pleasant, but I felt like I had to get outside, rather than just work in my home gym, which I am going to do now. Had my North Face soft shell on the top, warm core, but my Ibex ski tights got a little too wet on the thighs and they are still red from the cold/wet. It's 33.6 degrees out, and while it doesn't really feel that cold, it does feel miserably damp. OK, going upstairs to do some core work and then off to buy some holiday gifts.
I added in a half hour of recovery yoga before I went out for dinner.

[Catrin]

I took yesterday off and hit my usual kettlebell competition training session this morning. It was much better than Thursday, THAT one was a bit ugly. Coach said he can see beginning signs of fatigue in me and one of my training partners. He is going to take a different approach in our training that will still allow us to progress and prepare and still do conditioning work. He made both of us promise that we will be honest when he asks us how we are feeling - not that we would lie about it - but when you driven to reach a goal it is easy to unconsciously ignore signals from the body. I know myself too well to say I wouldn't do that. It helps that our Coach is prone to that as well and he recognizes it in others.

I've a huge 7.5 pound pastured ham thawing - just realized the "use by" date was 12/06 - don't want to risk freezer burn by leaving it there for another month. It wasn't cheap! Doing some laundry and hope to spend some quality time this afternoon with a good book. Perhaps a glass of hot buttered rum this evening as a treat :) Tomorrow is rowing, but that is another day!

[Catrin]

10,024 meter row today, it took just under and hour. I used to listen to music when rowing but have found that listening to an audio-book instead seems to work better for me for long rows.

[Crankin]

You know, I had a rowing machine at home, when my younger son was a newborn. My thinking was I could jump on it for 30 minutes or so, when he was sleeping. Except, he never slept, and I ended up going back to the gym asap, to give myself a respite. That thing cost a fortune, but I sold it easily. I kind of liked it, but never really got into it again.
Went on a hike with our friends this morning. It was about 5.5 miles and took a little over 2 hours. It's a challenging hike, not because of elevation, but because of tons of rocks and roots. Plus, it was slippery in places, with a sheen of ice on some of the leaves and rocks. A few water crossings, too. I prefer snowshoeing here, it's easier when there's snow! It was finally sunny out, but with a good wind. Saw several cyclists on our back to the house (about 3 miles) in the car, which made me think I wussed out, but it was really only 36 at the highest, and that wind...

[Catrin]

In order to be a competitive kettlebell sport lifter, you have to be able to handle long bouts of repetition...which mixes well with indoor rowing. My knee won't really allow me to do other cardio-related activities on a consistent basis so am thankful to be able to do this. I am going to have my dr look at my knee this week to make certain that there isn't anything going on with it more than arthritis and loss of cartilage underneath my knee cap. I've been rather surprised that audio-books are helping me on my hour-long rowing more than a good music playlist, but it does.

The hike sounds like fun! I really need to save up for some decent winter hiking shoes, I've everything else I need but I am not about to try to hike in the winter in my summer trail running shoes... Enough of that, it sounds like you did great! How do you handle hydration on long cold hikes, I was just thinking it might be nice to workout a portable "warm drink" thermos solution that wouldn't be too heavy.

[Crankin]

I handle winter hiking/snow shoeing/x country skiing like cycling. I do not bring hot drinks. Today was just a local hike with not much climbing, and I just had my running Nathan bottle holder with 2 10 oz bottles. I drank one. I didn't feel like I was sweating or working hard in a cardio sense, but in a technical sense. My eyes had to be on the ground. If anything, my legs got a great workout, with all the bounding over roots and rocks. I have a larger Nathan waist pack with a pouch for holding stuff and 2 bigger bottles for when I snow shoe or ski. I usually put Nuun in one bottle. I am thinking that now that I have found Skratch Labs stuff and I like it, I may use it for x country skiing. In fact, I did last week. However, they do have one flavor, cinnamon apple that is recommended to be used hot.
I use the waist pack because when i was using a Camelbak skiing, the water froze. I got an insulated tube, and that didn't work so well, either. However, that happens when it's below 25 or so, more likely to happen when I ski, not on local hikes. They do make a Camelback with a heater, but it's like 200.00. A friend of mine bought one for her son when he went to Colorado to snowboard.
Do not go winter hiking in your trail running shoes! Regular hiking shoes are usually waterproof, or buy a pair that are. I just bought a new pair last winter, after 10 years. So, they last. And, if you want to really be able to hike, get some Ice Spikes (not Yak Trax). I bought mine to walk down my driveway, but they have allowed me to hike in places with thick ice, and believe me, you aren't falling anywhere with those things. They were particularly useful in the late winter/early spring.

[Jolt]

MicroSpikes are definitely the way to go for winter hiking (or just navigating ice-covered sidewalks if your town is horrible about keeping them clear), and Stabilicers Sport are great for running. There is a lot to be said for being able to safely run/walk outside in the winter--keeps you off the dreadmill!

[Crankin]

Went to boot camp this morning. Was really hard to go when it was 16 degrees out!
And, the usual instructor was not there. It was OK, until some weird guy came, late, stod behind me and proceeded to do all of the stuff with too many weights with horrible form and heavy breathing on top of all that. If the regular person had been there, he would have lasted one minute, because there would have been a lot more cardio.

[Crankin]

It was 28 degrees and icing this morning, so no spin class for me. I dragged myself out of bed and got on the treadmill for 30 minutes, doing an increasing gradient of hill walking.
Not much, but something. At least by the time I left for work the ice turned into torrential rain, of which it is still doing now. Going to a bike leader holiday party. Thankfully, it's the next town, it's nasty out.

[ny biker]

It was 28 degrees and icing this morning, so no spin class for me. I dragged myself out of bed and got on the treadmill for 30 minutes, doing an increasing gradient of hill walking.
Not much, but something. At least by the time I left for work the ice turned into torrential rain, of which it is still doing now. Going to a bike leader holiday party. Thankfully, it's the next town, it's nasty out.

I find that setting the treadmill incline at 8-10% can give me a good workout, walking at a somewhat-fast pace (3.5 mph or so).

[Catrin]

I find that setting the treadmill incline at 8-10% can give me a good workout, walking at a somewhat-fast pace (3.5 mph or so).

This gave me a flash-back from my previous coach - during "warrior cardio week", he would have us to SPRINTS on the treadmill at 10% incline AND a 5-8 mph pace depending on the individual. No lower incline than 10%, thankfully he never had me go higher than 5.5 mph and THAT was scary enough without hands :eek: Very good at getting the heart rate up though!

Tonight I had my usual Tuesday evening kettlebell training group. I did a full competition 10-minute set of KB LongCycle (clean and jerk), but not at a competition pace. He had me mix up my pace. After a good break I did several sets of accessory work such as heavy KB cleans and KB push presses, etc. Tomorrow morning, if I get up early enough, I will head to the gym before work and row...IF I get up early enough. If not I will do that after work.

[Catrin]

BTW, it isn't too late if anyone else would like to join Crankin and I on the spreadsheet. No need to post details here unless it is helpful to you. I find it useful.

[Crankin]

So, today I went to the same step and sculpt class I went to last week. Last week, it seemed to be the thing that pushed my immune system into overload. But, I really tried to figure out what happened and it was more like 5 days in a row of intense exercise, including nordic skiing, riding outside, boot camp, spin, and then this class. I do everything I can to mitigate the things about the class I know affect me a lot, mostly the heat and humidity that build up in the room. Started using Nuun in my bottle and wearing the coolest clothing I have. I use the teeniest weights (2 lbs.), even though for some of the stuff they feel too easy. But moving on the step combined with anything bigger than this is not good for me. I stand by the giant fan and also near the door to the outside that can be opened. I felt much better during class today, but I also have not been on the bike (either outside or inside) in a week or skied, although I have been exercising. Also, last week, the instructor (who is good) was injured and she stayed off the step and modeled everything, which actually I think, made the class harder.
I hate admitting that I seem to fall apart with intense stuff after a few days, and the thing is, it's not always. Currently trying to figure out what nutritional things may be contributing. We are going on a nordic ski trip in the Cascades at the end of February. I want to be healthy and trained. The skiing will not be any harder than I usually do, it's just skiing 6 days in a row that worries me. This has affected every bike tour I've been on... my sensitive stomach, combined with traveling is not always a good combination. I'm better than I used to be, but I also don't want to give up experiencing the food/wine part of travel, either.
Onward.

[ny biker]

There are several reasons why I don't do any bike touring, and food is one of the big ones. I've found that any stomach problems I might have during long rides are caused by eating the wrong foods the day or so before the ride. It's easy enough to control that when I'm riding a couple of times a week during my normal routine, but I worry about having to rely on eating out all the time on multi-day tours. Just going out of town for a one-day bike ride can be a challenge.

Do you keep a food diary? That might help to show patterns that you can correlate with how you feel, especially if you include notes on your activities each day.

[Crankin]

I just can't live my life like that. I love traveling, am a serious foodie, and I love to cook. I also eat out at least once, sometimes twice, a week. I feel like a wimp compared to others. When I eat at home or even in restaurants in my area, I am OK, although if it's a special occasion, sometimes I eat stuff I don't usually eat. I know what bothers me. Some of it is healthy stuff, of which I eat more of now, like veggies, especially broccoli and Brussel Sprouts. Too many beans are not good. I don't drink milk, and if I eat plain yogurt, I take Lactaid. Cheese does not bother me. Lentils, some of the time. Even when I go out, I usually order healthy stuff, it's just different. For the past 9 months I've been eating a mostly Mediterranean diet, chicken, fish, and vegetarian meals. I cannot live on a diet of plain chicken, potato, and bland veggies. I love ethnic foods, like Mexican and Italian, but have given up pretty much all Asian foods. I can eat spelt bread daily and even really good whole wheat bread a couple of times a week, but I do restrict this. The stomach thing is kind of separate from the allergy stuff/achiness/feeling like a truck hit me, although it can occur together. I know how to control the exercise stuff, but really, two summers ago, when I was in Italy, I was not going to refuse any food, unless it was something I was allergic to. So, I had a couple of miserable days, due mostly to a combination of lack of sleep, eating, wine, and some hiking. In Portugal, I didn't have espresso at every café stop each morning during our rides, nor did I eat pastries. But, I didn't hold back on my dinners. Breakfast and lunch were pretty normal for me, just more meat at times. Besides riding, food is a major activity in my life, and has been since I was a kid. My brother is the same way, even though we lead very different lives. My mom was a fabulous cook and entertainer and we both got that from her.
I am not going to end uplike the stereotypical old Jewish lady who complains non-stop about what she can't eat and her digestive issues! Really, I control it as much as I can at home, and am still trying to figure out a few more things, but my lifestyle isn't going to change. Some of this is inherited, as I have 2 relatives with serious colitis. The single one thing I found out when I had all that testing in 2007 is that I have a weird genetic marker for colitis, so most likely this is what's going on. Allergies and autoimmune stuff run in my family, so, I try to deal as much as I can. It's just frustrating.

[Crankin]

Rest day.
Stomach is fine. I had minor autoimmune symptoms from yesterday's workout (some achiness, joints hurting); also had disrupted sleep last night and my alarm woke me up, very unusual. Better now. Boot camp in the morning. Hoping it's not icy.

[Catrin]

Good kb training session tonight. My shoulders "altered anatomy" means I can really only compete in one lift if I want to avoid more injuries. It is frustrating as I want to think I am 30 again. Truth is, however, the shoulder has likely been like this since age 12 so there it is. I do love what I CAN do and my coach keeps me out of trouble.

I've also asked my Dr for a less toxic NSAID for my osteoarthritis...I had forgotten how bad it is since the Voltaren has controlled my symptoms so very well. The replacement plus Voltaren gel isn't as effective but I want to give it a chance. I want to focus on my activities, not on how much my hands and neck hurts.

Crankin, I feel for you, colitis is far from fun. Hang in there!

I am off to the gym before work and rowing 8 or 10K. We have an intense training session tomorrow morning so I don't want to overdo it on the rower today.

[Crankin]

Went to boot camp before work; regular person is back. Good class, stomach fine, although I hink I need to buy some gas-x.
Hoping to get one, maybe 2 rides in this weekend.

[Catrin]

Back to training this morning. My coach wouldn't allow me to do any competition work, he had me to more general KB fitness work instead and closely monitored my selection of KB weight. No pain or real discomfort so that was good. I am considering just taking a full rest for Christmas week, or limiting it to things that don't require arms. Ok, so I am not allowed to do THOSE things, but I CAN go walking so hopefully the weather will permit. I will see how things go next week and what my Chiro has to say when I see him Tuesday.

[Crankin]

I stuck to my word and took a very short ride today. It was 38 degrees, mostly sunny, with a bit of a wind, not too much. This ride includes a downhill to start,then a mile climb, some flat/rolling, before I get back to my neighborhood, where I climb again for 3/4 of a mile. It's only 8.5 miles, but I was out there for about 45 minutes, because I also rode around my driveway, testing stuff! First I was cold, then I was overdressed. But, I feel really good now... tomorrow will be about 25 miles.

[Catrin]

Sounds fun Crankin!

[Catrin]

Started the day out with my weekly long indoor row - "paddled" for just over 12,000 meters in just at 70 minutes. Not very fast compared with others, but a PR for me :) I've an eventual first goal of rowing 1 million meters, and I am approaching a 10th of the distance :-) I've no goal as to a target date, I know better than that :rolleyes: I WILL admit that an audio-book makes this much easier.

[Crankin]

Well, I didn't get quite to 20 miles, as I needed to be back to meet the person coming to look at my old bike.. but a glorious ride in good temperatures. About an hour and 15 minutes of ride time, 18.5 miles.

[Crankin]

Boot camp yesterday. Thought I would ride to work today, but it's not quite as warm as I thought and they were saying there could be black ice this morning. I did a half hour of yoga this morning at home. Tomorrow is my bike group's annual Chanukah party; there is a choice of a 4 mile hike or 37 mile ride before the party. Right now, there is rain predicted through just about the time the ride will start, but it's going up to 50. Not sure what I'll do. They may cancel the ride. Last year I did the hike, which I think would not be so pleasant if it has rained all night, as I remember it being kind of icy/rocky in places.

[Bones8]

I just found this thread and added my row. I am confused though - I thought it is for a 4 month goal but everyone else has it set at 3 months (not that it matters, I'm just curious). We are only counting cycling hours right?

[Catrin]

I just found this thread and added my row. I am confused though - I thought it is for a 4 month goal but everyone else has it set at 3 months (not that it matters, I'm just curious). We are only counting cycling hours right?
It is for whatever exercise you want to record. Some of us have found that logging our activities really helps this time of the year.

[Crankin]

So, it rained until about 8 AM today, but the ride portion of my club's Chanukah party was cancelled, probably, a bit too hastily, due to wet roads, etc. It's 48-50 out! There was also a scheduled hike, and that stayed, so I did the 4 mile hike, which was OK, a bit slow for me, but still good. I went back for the party, and they were really slow getting the food out, so I had some veggies and hummus, half a glass of red wine and 3/4 a bottle of beer. I was pretty good with the food, one teeny latke, a little turkey and kugel, salad, and one small little tart thing for dessert. I avoided the stuffing and the molten chocolate cake. I thought about running home before the lunch and riding, but it seemed rude.
I am not stuffed, but I have a retirement party tomorrow night...

[Catrin]

Sounds to me like you had fun :-)

Last night only two of us showed, me with my strained bicep tendon and another competition training partner with bone bruises from snatches. Our coach really didn't have us do anything outside of flexibility and mobility work, but we pretty much did a full hour of that. Rest day today - as much as I WANT to play with my kettlebell herd in my back room...but we've class tomorrow night. Perhaps I will be up for doing something, we will see. 7 weeks from our competition, which means I certainly can afford to back off for a couple weeks and let this heal. No need to stop everything, all my medical peeps said I don't need to do that, but nothing explosive.

Tonight I will do more stretching and mobility work, perhaps accompanied with a hot buttered rum...to help my muscles relax, yeah, that's it!

[Crankin]

Ha, ha. I am now having some of the 20 year old port we just graduated to. Maybe it will help my hip and back feel better. I've already attacked myself with the foam roller and done all of my prescribed stretches twice.

[Catrin]

Ha, ha. I am now having some of the 20 year old port we just graduated to. Maybe it will help my hip and back feel better. I've already attacked myself with the foam roller and done all of my prescribed stretches twice.

20 year old port, eh? YUMMMM...and I didn't bring out the rum as I've had enough calories today I didn't need. Tomorrow night, but I've GOT to stop eating the Paleo dark chocolate coconut macaroons.... Can't have that AND a hot buttered rum...

[Crankin]

I justified it because I had a chicken salad for dinner and did pretty well at the party today. Thursday is usually my rest day, but I am thinking some exercise may be in order.

[Catrin]

I would have if I hadn't succumbed to the allure of "Hail Merry" coconut macaroons (Whole Foods). Funny name, but they are awesome and are certified gluten free and vegan. Just coconut, coconut oil, maple syrup, organic Madagascar vanilla, and fair trade dark chocolate in the dark chocolate version. Only 2 flavors, the other is just plain and it is very good as well. Very addictive and a woman owned company. I DO have some control with them and they keep me away from the much worse crap in the office right now.

Tomorrow night is my usual KB night, I will go. I wanted to row tonight but figured rest would be wiser. I suspect that I will consider our session tomorrow to be too easy but I need to listen and train smart. Am thankful I am still allowed TO train!

[Catrin]

Went to KB last night and it went fine. My coach only allowed me to do a general KB workout, no competition (which is all overhead) work but that was expected. I will admit that once I get going it is difficult to hold back...but that is my only choice right now.

[Crankin]

Yes, it is difficult in those situations, but you know what will happen if you don't!
I went to bootcamp this morning. We did a lot of stuff where we were getting up and down (think burpees), which always makes me a little light headed. I actually used the running laps as recovery!
I managed to actually lose a pound even after resting yesterday and going to the retirement party. Hoping to ride either this afternoon (short) or an impromptu club ride tomorrow. It's going to be in the 30s for either, but I seem to be motivated.

[Catrin]

Usual KB training this morning. Coach still not allowing me to to do actual competition work, but the bicep is much improved over Tuesday :-)

[Crankin]

Lost my mojo to ride in the cold, as usual, but did go on a shortish 45 minute hike in a place I haven't been to in maybe more than a year. The trail was not as well maintained as others, but it's one of the ones that I started snow shoeing/hiking on.
Then we went to the gourmet farm market and braved the crowds to buy some cheese and nuts.

[Crankin]

I went to spin this morning, plus 15 minutes of stretching. I really didn't want to go, but I weighed myself after having Mexican food and Sangria last night, so...
Started feeling a little off during my hike yesterday. A bit of a headache and dizziness, which is often a signal I am coming down with something. That went away, but I continued to feel"off." I am obsessing about getting the flu, the one that the shot doesn't help! Woke up feeling the same way today, so no flu but something. No sore throat, a little typical allergy stuff and I kind of feel like my lungs are involved, but yet, I had no difficulty in spin. Going to load up on green tea and ginger and possibly rest tomorrow instead of Tuesday.

[Catrin]

My eating is been pretty much c*ap this last week, for some reason I am falling to ye old sugar temptation - this hasn't been a problem for a long time. Need to tighten down the hatches. Because of my schedule today I couldn't get to the gym for my usual Sunday session, so I did 20 rounds of a deceptively simple kettlebell workout at home (2 types of lifts and a body weight exercise). I was good, I didn't do any of the competitive lifts, though as rapidly as things are healing I think that I could have. Very nice simple workout, and it comes with rests built in. Glad I did it, felt great aftwards

[Crankin]

Got through my Chanukah dinner last night. I did not eat too much, but had more alcohol than normal. We made a cocktail for everyone and then my son brough home made sangria, which I did not ask him to bring! My weight was down .2 lb., but still very much in the danger zone this morning. I woke up early, so I did go to boot camp, which was very good, as she did tabatta today. I feel better today, so I guess all of my over the counter and holistic stuff helped.
I will go to spin tomorrow if I feel like I have enough sleep. Just have to get through Chinese food on Wednesday night and Christmas dinner at our friends on Thursday. She's making scallops, so not bad.

[Crankin]

I decided to take my rest day today. Most of this is based on the weather forecast! It's going to be quite warm at the end of the week, so I know I will be riding, a real treat this time of year. My body is feeling the boot camp and spin classes from the past 2 days. I actually slept 8 hours! Trying to be more mindful of this, as well as other stuff to keep me healthy.
Going upstairs to stretch, just spent 30 minutes with the heating pad on my back. I have a busy day today, with back to back clients from 10 to 6. Then, a few days off.

[Catrin]

Hit my usual Tuesday evening KB training session last night. My coach is being stubborn about my not doing any sport lifting for now - but that doesn't mean that I can't use kettlebells in other ways, just no overhead work for now ;-) Hoping I will still be able to compete in 45 days, time will tell. The current thinking is my adding long distance rowing to my schedule at Thanksgiving is what tipped my shoulders over the edge - they were doing great before then. One arm has improved greatly, and the other one appears to be headed in the right direction :-)

Today I will take on a cardio-KB workout at home (with a light weight). I want to do something before leaving for church for an afternoon service. I will be serving as a greeter/usher which I always enjoy. I don't do it all of the time and it is always nice when I do, a great way to meet new people!

[Crankin]

So, it was very wise for me to take yesterday off, but I think I should have done some light walking or spinning to loosen my body up. It was too wet to take a ride and I did work until 6 PM. So, I did 3 sets of my back stretches. Woke up today incredibly stiff and sore. My ribs and upper abs were screaming! We only did one new thing, a partner exercise where one person was on the floor and the other one pushed their legs down and the person lifted them back up. I had to modify this a bit, but I think this is what did my upper abs in. For someone who has a really strong core, I am not used to this. So, off I went to step and sculpt this morning. This class is always crowded and it was very crowded today, which means the room gets steamy, as it's also warmer out and raining. I get there early, to get by the big fan and the door and I use Nuun in my bottle. So I did a 10 minute warm up on the TM, mostly hill walking, but 3 minutes of running, too, figuring this would help. Nope, my back was hurting for the whole class, I sweated so much, it got in my eyes and messed up my contact in my left eye, but the worst was when we went down on the floor to do abs, I could not do half of it, they still hurt so much. Oh yeah, and when I was changing position doing these plank type push up things, I cracked my knee on the floor. All in the name of being able to eat a bit more over the next day, but I finally am feeling better after doing more stretching and attacking myself with the foam roller, as well as a hot shower. I will use the heating pad tonight, because it looks like I will be riding outside 3 days in a row!
I haven't had a day at the gym like this in many years.

[Catrin]

Fantastic that you can ride three days in a row at this time of the year! Take care of that back....

As for me, I attempted to do my planned KB-cardio workout today, but there was a bit of soreness after last night's workout. So I will do the workout tomorrow rather than today. I DID complete one full round with a grand total of 100 single-arm swings (each side) mixed with some body weight stuff (after my usual warmup/mobility work) but one round is barely getting started. Oh well, listen to my body today so I can play tomorrow or Friday. I've learned that if I listen to my coach and chiro that things go MUCH better ;-)

Crankin, was your partner new to you or someone you usually work with for partner exercises? I've learned in the past that it really matters - especially that type of exercise.

[Crankin]

We don't usually do partner exercises, so no, not someone that knows me well. However, she did notice that my legs were going down to the left and asked if I was a lefty. So, she was astute enough to recognize something was off. She's a tri-athlete, who seems to be recovering from injury, as she modifies a lot of stuff that she didn't before. So, after I gave her a list of having "uneven" sides and a lumbar issue, she got it and I modified!
Hope your greeting duty goes well. We are going to our neighbors for a drink in about an hour and then for our "Jewish Christmas," aka Chinese food at 7:30. Will ride a short ride tomorrow before we go to dinner at our close friends at 3.

[Catrin]

It sounds like you had a nice evening planned Crankin, hope you had fun!

This morning I hit the gym for some cardio work - no kettlebells allowed today as I've KB training tomorrow. I've an unstable patella so it can be a problem finding the right thing that gives my body what it needs without overly-tweaking my knee. I am not rowing right now so my shoulders can finish healing, we think it was likely the combination of rowing for volume PLUS my competition training that sent my bicep tendon and rotator cuff over the edge. All is feeling better, I did some light work last night with the kettlebell jerk, it felt fine :)

My coach was working the floor, so we had an impromptu session where we figured out which of the available machines (that he considers worth using) would work with my little knee problem. We came up with a few that seems to work, and settled on a approach where I would move between different types of machines every 10 minutes or so to prevent over-use problems. The shorter the set per machine, the less of a chance that I turn it into a competition. It really doesn't matter that it is only me competing with me, it is just something that I am prone to do. So I moved between the ArcTrainer/Octane/Rope machine and the non-motorized treadmill.

[Crankin]

I rode 17 miles yesterday and 24.5 today. It was gusty, but 50 degrees yesterday. I did not think it would be so windy today, and we were heading into it for at least half the ride. DH was not feeling it, so our speed was exceedingly slow, even for us! However, we did pick it up near the end, before we got to our lunch stop, which is about 3 miles from home. Today was cooler out, but I've been dressed appropriately 2 days in a row, which is a miracle at this time of year.
Trying not to wimp out for tomorrow's club ride. We did it on Labor Day and DH had labeled it something "40 miles of hell and Nagog Hill." Thing is, once that hill is done, it's mostly flat or rolling. I also did the ride another time and I almost turned around, but it was because I was with a group of fast guys, who eventually went off on their own and then it was fine. We will not ride with the group, most likely, but be there at the start and let them go off, and then we will go.

[Catrin]

Usual KB training this morning, and I was allowed to try the three basic kettlebell sport lifts (Jerk, Snatch, Long Cycle). Things went fine! It was rather a long workout, they call it the "Calorie Burner" for good reason, but I went a bit slower than normal and really focused on how my biceps and shoulders felt. All was fine. I did end the last set 10 seconds early as one shoulder was starting to tighten and I called it good. I think things will be fine for my Feb 7 competition as long as I listen and don't re-injure. Part of me wants to do more work tomorrow after church, but since I've special KB training sessions already scheduled for both Monday and Tuesday I don't think I will. If I DO go tomorrow, then it will simply be all about mimicking a hamster on the ArcTrainer! No arm involvement at all.

[Crankin]

Just got back from an almost 36 mile ride, with lots of climbing. Again, we went exceedingly slow, but got it done. All I can say is I know colder weather slows you down, but this was nuts. Honestly, I am just glad I am out there. The past few days is the most riding I've done in a row, since I got back from Portugal.
Kind of want to rest or go on a hike tomorrow, if it doesn't rain, but now i only have 17 miles left to get to 2,700 miles. And, I also want to go to the art museum. I am becoming too one dimensional...

[Catrin]

Just got back from an almost 36 mile ride, with lots of climbing. Again, we went exceedingly slow, but got it done. All I can say is I know colder weather slows you down, but this was nuts. Honestly, I am just glad I am out there. The past few days is the most riding I've done in a row, since I got back from Portugal.
Kind of want to rest or go on a hike tomorrow, if it doesn't rain, but now i only have 17 miles left to get to 2,700 miles. And, I also want to go to the art museum. I am becoming too one dimensional...

You are a better woman than me, as I recall I got more and more of a temperature weenie as the winter progressed. Whatever you decide, have fun tomorrow! The art museum is a good idea, I might have to do that tomorrow as well, thanks for the idea!

[Crankin]

Well, I decided to go with my gut and take a complete rest day today (except for my daily back stretches). There was about a 2 hour window between 11 and 1 where the rain had stopped and the wind had not started, but we zipped into town and saw the Goya exhibit at the MFA. Then of course, it was lunch time, so we stopped on the way home, in my hometown, and had very healthy salads at a pub. I was pretty wiped out from yesterday's ride, and we went out for Italian food at my favorite very authentic restaurant in the North End last night, so I slept for 9 hours and I feel pretty good today. I, too, am learning not to overdo it. I will go to bootcamp tomorrow before work and then decide if I will do spin or not on Tuesday. On Wednesday, I am going to my club's New Year's event. There is a 30 mile ride and a hike before the lunch party. It's going to be about 25 degrees at ride time. Don't know if I can do that. I have the gear, let's see if I can challenge myself. My issue with hiking with this group, is that they walk kind of slowly for me to feel like it's a work out.

[Catrin]

Since I've workout plans for the next 3 days, I took the day off today and went to the Indianapolis Museum of Art. It was fun and I visited the modernist gallery for the first time. Shoulders seem fine after yesterday's competition workout.

Have fun whatever you decide to do this week! Riding at 25 doesn't sound like fun but I don't care for cold weather riding.

[Crankin]

Boot camp was different yesterday... she had us turn our steps vertically and jump over them, side to side. And then, jumping forward over the step.
I can't do this. I mean, I can jump that high and far, but there is definitely something wrong with my midline/position in space that affects my perception and i just feel like I can't. So, I jumped over, with one foot up on the step as leverage, which makes me feel balanced. I still got a work out.
I am being good, did half an hour of power yoga at home this morning, because I know if I went to spin, I would not be in good shape to ride tomorrow. Still not sure if I will actually ride, but I will do the hike if I don't ride.

[Catrin]

I would trip and fall if I were to do that, myself :o

Yesterday I hit one of my coach's other classes at another gym because I had the time - it wasn't competition based but that wasn't what I was needing yesterday. Did some good cardio/endurance work revolving around heavy swings and an ArcTrainer. Tonight was my usual Tuesday evening group session and I did 2 sets of 10 minutes of Long Cycle, switching hands every minute. My shoulders felt/feel great! That is a VERY different from switching every 5 minutes, which is what happens at competition, but it is a good indication that my shoulders appear to be recovered :-)

Rest day tomorrow, will probably do a swing workout at home on Thursday, ArcTrainer session on Friday, back to competition training on Saturday. It depends on how my body feels Thursday, I might take two rest days in a row, time will tell.

[Crankin]

OK, last night we laid out all of our bike clothes, chemical heaters, and all other gear one needs for riding in temperatures of around 25. I kind of knew I wouldn't actually do it, but...
DH went out to see if he could fit both of our bikes in the back of his SUV without putting the rack on this morning and we kind of lost our will. It was 17 at the time, predicted to be 24 at ride start. We both felt better making the decision to hike. Five people actually rode and 11 of us hiked, about 5.5 miles. Nothing hard, and I was cold, even hiking. I think I needed a different mid layer and definitely did not have the right stuff on my hands. But, I felt like I got a good work out. Got back and had a very small piece of veggie lasagna and some hot cider. The cyclists were just getting back when we were leaving. It seemed like a very long time for 30 miles, but perhaps they stopped. I made the right decision.
However, I will admit only here that we bought some battery heated cycling gloves last night. I've been watching the sales and the price, while crazy, was considerably less (almost half off) that unusual. I was really worried about my hands in the cold, because riding with thicker gloves or lobster gloves impairs my ability to shift. Now I will have no excuse, because I am reasonably happy in the cold with all the other parts of my body.
Happy New Year, Catrin!

[Catrin]

The hike sounds like it was a lot more fun in those temps anyway, heated gloves or not! I wonder what slowed down the riders? Perhaps a hot cup of coffee was part of the ride :D

Rest day today, though I am tempted to play with some of my kettlebells at home. Still in healing mode though, competition is Feb 7 and I don't need to risk re-injuring at this date. I've plans the next 3-4 days in a row so I need to be smart. If you can believe that I am actually listening to my body and thinking ahead...it is about time!

[Crankin]

Went for a hike in the Delaney Reservation, in Stow, MA. It's a public land trust for water management/wildlife reservation, about 2.5 miles from my old house. This is where I made my first sorry attempts at mountain biking! Also done a little paddling and x country skiing here. Not a long hike, about 3 miles, but we had a brisk pace, so it felt like a work out. A beautiful day and less windy in the woods. I will now go and do some core work. Definitely will not be getting up for boot camp tomorrow, but may hit some other class, or even ride if it's just a bit warmer.

[Crankin]

I slept until 8:30 this morning, after going out to our favorite secret pub last night, to celebrate my son getting a new job, that comes with a big promotion. I love this place, but I really can't go there more than 4-5 times a year! Had fish tacos and one beer, and awoke this morning kind of allergy like and stiff from the hiking of the past 2 days. So, I went to a good gentle type yoga class (with the exception of the crowded room), came home, ate lunch and then just did a 3 mile very brisk walk on the road with DH. Feeling much better. A little lost without snow to round out my fitness schedule in the winter, but I have no control over that.

[Catrin]

Had a nice 40 minute cardio session at the gym today. Did kettlebells yesterday and have comp training tomorrow so I had to do something different today. My coach strongly suggests I don't stay more than 10 minutes on the same machine - that keeps me from turning it into an internal competition :o He IS right - and he is prone to doing the same thing himself so it is easier to take the restriction from him. The competition is 5 weeks from tomorrow :-)

[Catrin]

Good competition training session this morning. We had a new person which meant that we took close to 40 minutes stretching so our coach could instruct her...but we ran longer and he proceeded to kick my butt with comp lifts. The shoulders have come right along since I stopped rowing! Apparently I can row for distance, or focus on kettlebell sport, but not both at the same time. My coach said rest days the next two days since I've worked hard the last three.

[Crankin]

Sick of hiking, no classes at the gym, and my trainer is not set up yet. No snow, either, but an impending little storm that will turn to rain by 10:30 PM. We went out to breakfast and then grocery shopping. Finally, at 2:30 I got into my exercise clothes and went up to my exercise room. I did a 6 minute warm up of running in place, jump roping, and jacks 2X and then did the Cycle-Core Functional Fitness DVD. All in all, about 35 minutes. I could have made it longer by doing more cardio in between the sets, but, I wanted to take it easier.
The dry roads make me long for my bike, but it was 25 and breezy, gray skies, and just freezing today. Tomorrow is going to be 56, but rainy. If there's any window at all, I'll be outside after spin class at 7:30 AM. Because after that, it's going down to like 0 F on Thursday.

[Catrin]

Ick, same weather here. 0 F Wed night, then below that on Thursday. Considering we've been warmer than normal for most of December it will be a shock to the system. Monday, back to the office in almost 2 weeks and it will be a high of 17 F. Come on spring! I am considering taking workout clothes to my office for this part of the winter so I can put them on under my work clothes when I leave for my evening training sessions. I hate to leave my clothes in the car in these temps, and the gym where I train kbs is COLD!

I also got my shopping done today after working out, and went to see "Into the Woods".

[Crankin]

Well, when I got up at 6:30 AM, it was 32 out and freezing rain, and it seemed a bit icy to risk it just for spin class. I ended up doing an experiment, trying something I read in my Bicycling training journal. I ran up all the stairs in my house (not the lower level, which is carpeted) for 20 minutes. I ran up and walked down, according to the plan. There's about 30 steps, in total.
I liked it! True intervals, and I was able to alternate my starting foot, so that alleviated any issues I might have with my body. So, with a warm up and stretching afterwards, it was 30 minutes.
Need to set up my trainer tomorrow. Any riding I do outside will be on my Guru and my new bike will be on the trainer.

[Crankin]

Yesterday, when I got to the gym, the guy who is supposed to open never arrived. Our instructor does not have the key. So, at 5:35 she knocked on all of the car windows of the class members, and said we would start outside. Thankfully, the cold front was just starting to move in, so it wasn't that cold, about 37 and a full moon. I had my packable down jacket on and gloves, but no hat. Anyway, we did that for about 15-20 minutes until someone who works there showed up with the key. It was funny to see the people who clearly never exercise outside in the cold. Lots of complaints.
I was exhausted yesterday, mostly from sleeping poorly Sunday night. When I got home at 7, I got in my pjs, ate dinner, and got into bed. I am resting today, although I may do some yoga when I get home. Now I have to decide if tomorrow I go hiking with my bike group (in a not so exciting area around Walden Pond)/go to lunch or go to a very hard step and sculpt class at the gym. Given the temperatures outside and the fact the hikers are slow, I think I made my decision. My weight is really up, so it will help with that.

[Catrin]

I like your instructor Crankin, she made lemonade :-)

Had my usual KB training session last night, it went well. My coach even allowed me to use a heavier kettlebell for my competition lifting and nothing hurt :cool: The idea is to practice with a heavier weight than that which you will compete with, so when the time comes it feels light.

[Crankin]

Sounds like you are progressing, Catrin. You must be getting excited.
I did go to the step and sculpt class and it kicked my azz. Glad I went. I hate the fact it's so crowded, and today, although I stand by the giant fan, it was too cold to open the side door. I drank my whole 20 oz bottle of Nuun.
After my class I cleaned up at home and met a friend for lunch. I kind of had breakfast for lunch (an omelette), so I don't feel guilty. My trainer is set up and I will ride tomorrow, as I only work until noon.

[Crankin]

I did not ride my trainer today... feeling a bit stiff from my class yesterday, so after work I came home for awhile and then went to visit a friend who is nursing a separated/broken shoulder. However, I didn't want to take another full rest day, so in addition to my regular PT exercises, I did a 30 minute power yoga dvd. I feel much better, and ready for boot camp in the morning. Hope to get a lot of exercise in this weekend.

[Catrin]

It is good to mix things up Crankin, sounds like it paid off for you! It was also good to visit your friend, I am sure she or he appreciated the visit.

I've been officially released to do everything I want, outside of volume snatching. I can still snatch - even for weight, but no high volume. Sometimes we just have to accept reality, and that might change, who can say? The important part is I've been cleared for competition :-) We are going to do a "test" a week from tonight where each of us will go through a full competition timed set for our chosen lift (or lifts) and our training partners will count for us and let us know what they see. There are three of us so it won't take all that long. I've not lifted for time since I strained my bicep tendon so it will be interesting to see what happens. I have, however, been lifting and I don't think I've lost a thing. It helps that my competition weight is light ;) If I were in a higher rank it would likely be more of a problem.

Good session tonight - my coach had me focusing on technique tonight since I did a long set of my competition lifts on Tuesday, so tonight I did 100 cleans, 80 push presses, then a series of descending heavy double kb deadlifting with planks in between.

[Crankin]

Our instructor did boot camp a little differently yesterday. Nothing on the step, just some HIIT stuff for the cardio. *Lots* of weights and core work. It was fun. She runs a class at the Boys and Girls Club in a neighboring town, early Saturday mornings, that is more of what she did yesterday. I may get there next week. It's pay as you go, so I think I can get DH to come with me.
Today I did my first trainer workout. It's 45 minutes and packs a lot of bang for the buck, with one legged drills in the warm up, in easy gears, then a series of ascending climbing drills of 3:00, starting with all seated and going to all standing. Then I stretched for 15 minutes. My azz was killing me from the new saddle on the trainer, but eventually, that went away. It's also easier to switch gears back and forth on the trainer, on my new bike with the compact, as opposed to a triple.
Tomorrow I am going to spin class, but since it's going to be a bit warmer, might also do a hike. My favorite close x country center sent an email saying they tracked the lake and a couple of beginner trails; it's very tempting to go up there and just do that, to get outside in a different way. But, still no snow down here. Yesterday, we had like 2 inches. Yet, NY state is just inundated with over 2 feet of snow.

[Catrin]

Sounds like you had fun Crankin, and it sounds like your instructor is a good fit for you. That is so very important!

I did my first timed kettlebell sport lifting set (10 minutes of the Long Cycle) this morning in class since straining my bicep tendon a month or so back. I don't appear to have lost much - and I did complete all 10 minutes properly, and made the minimum number of reps required for my rank (100 reps in my weight class). This Thursday evening we are going to have a "fake" competition to see what we can do :cool:

Tomorrow I will either go to the gym and do sets of single leg work mixed with SHORT rowing intervals, or I will do a kettlebell swing workout at home with intervals of single-leg work. My coach screened me Friday (FMS) and we realized that one of my hips needs...attention. We are also starting to think that my glutes do no work at all and force my hamstrings to do all of the work. Selfish glutes...

[Crankin]

You're getting close, Catrin! Can't wait to hear about the "fake" competition.
How does your coach know that your hips need attention? I think there is definitely something not working right between my right hip/glute/groin. Probably will get back to see my McKenzie guy this week, because I need this to be better for my ski trip at the end of February. I really don't think it's my back, per se.
Looking forward to a relaxing night at home tonight. Even though there is that little football play-off game that everyone else is home for, I will be watching a movie, with DH and perhaps enjoying some of our new port, that is even smoother than the last bottle. Usually, we try to go out to restaurants that are really hard to get into on these kinds of play off nights, but we had our theatre night last night, and once a weekend into Boston is enough for me. I am so trying to get more sleep, which I think is helping me recover from my more intense work outs.
And yes, my instructor is really good. She's my older son's age, but has a good understanding of people's needs. I am thinking of going back to my old (and very pricey) health club next fall, becuase they just have so many more classes at different times, but I would really miss her.

[Catrin]

You're getting close, Catrin! Can't wait to hear about the "fake" competition.
How does your coach know that your hips need attention? I think there is definitely something not working right between my right hip/glute/groin. Probably will get back to see my McKenzie guy this week, because I need this to be better for my ski trip at the end of February. I really don't think it's my back, per se.
...

We've had a few of these in the past, but not since at least November. My only concern is that last minute on my left side - the Long Cycle (KB clean and jerk) has a double-dip component. Because of my left shoulder's permenant problem I've a bit more of a problem with proper form in that last minute. If I lose that second dip without realizing it then those reps won't count, time will tell. I AM aware of it, so I will go a little slower on that side so I can pay attention to it - and a little faster on my right side to make my reps :cool:

My coach uses Grey Cook's Functional Movement screening - here is a brief description:

"FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain complaint or known musculoskeletal injury.
These movement patterns are designed to provide observable performance of basic loco motor, manipulative and stabilizing movements by placing an individual in extreme positions where weaknesses and imbalances become noticeable if appropriate mobility and motor control is not utilized."

Each movement has 4 possible scores - and this screening is also used to identify those movements that the athlete should NOT perform without improvement. A score of 0 for a movement means you had pain and you should see your doctor. Scores 1-3 (3 is best) indicates whether you are free to proceed in that movement, or if you have imbalances, etc. etc. My gym uses this screening as a fitness assessment. My coach trained directly under Grey Cook back in the day and there isn't much about this screening he doesn't know.

The specific test that got both of our attention was the Hurdle Test. After measuring your femur, there is a band set just under your knee. The test is simple - Pick up your leg, reach over the band, set your heel down on the ground, then back to your starting position. The goal is to do this without instability, swinging your leg to the right or left, etc. I am perfect on one side, the other is very different. This test is looking at hip stability and mobility. I just need to do more one-leg work such as single-leg KB deadlifts, pistols, etc.

If it is applied properly, the FMS is a great screening for functional movements. It isn't about how much you can lift, but about how well you can (or can't) move and also checks for lateral differences. All basic movement types are examined in ways that appear simple. You might find it helpful if someone local administers this test; it usually isn't free however, we are fortunate.

No Port for me right now, my A1C has suddenly jumped back into pre-diabetic realms (to everyone's surprise), but a non-sweet hot buttered rum will be a nice replacement. Planning on reading late...and the more I think about it, as long as my shoulders aren't complaining tomorrow morning, I will workout at home before church rather than head to my gym.

[Crankin]

Sorry to hear about your A1C. I have the same issues with my total cholesterol... as my HDL goes up (my ratio is like a pro racer's, which is good), so does the total, and I am deciding what to do.
We did go nordic skiing today. It was minimally groomed, on the easy trails, some tracks set on the ponds. The best skiing was on the one intermediate trail that was open. I fell at the beginning of a bigger downhill, as there were some moguls that usually are snow covered, and I had a little issue getting up, since I was on the steepest part of the slope and I wanted to get right up and ski down. I did, but it took me a bit! I hardly ever fall, but today was hard, with ice underneath and twigs. I worked hard and feel good tired.

[Catrin]

I've the same problem with my cholesterol - but there is a debate right now as to what the total number means. More and more research appears very clear that keeping low cholesterol makes us more likely to have memory related problems later in life - the brain needs it to work properly - it IS 60% cholesterol after all. It will be interesting to see where the research leads. My HDL is fantastic, as are my triglycerides/etc, and my VLDL is quite low.

Today I did one of my 500 swing variations - it looks like this:

5/5 (# of single arm swings on each side) then 2 single-leg KB deadlifts each side
10/10 swings - then 3 bird dogs each side
15/15 swings -then 4 single leg KB deadlifts each side
20/20 swings - 2 minutes rest

Do all of the above five times, usually I replace some of those swings with cleans or 1/2 snatches to mix things up. Great conditioner and if you use the right weight it serves as a good cardio workout as well. Some do this with two-handed swings (10/20/30/40 swings instead), but since I do KB sport I focus on single-arm work. Did some mobility/accessory work for about 40 minutes before starting this. The exercises in between rounds change every time, right now I am focusing on single-leg work to help with hip strength and stability.

[Crankin]

I know the research is conflicting; the AHA still says the total is just as important as the ratio. Others, not so much. My LDL and triglycerides are OK, one is average, and one right at the upper level of average. There's no history of CAD in my family, my dad had a heart attack at age 85, but given the fact he was a smoker since age 16 and ate crappy since my mom died, not really applicable to me. His dad had a heart attack in his early 60s/late 50s, but he was rather overweight and smoked, too. No CAD in my mom's family, though. I need to email my doc. I have a new PCP, whom I really like. I got the report in December, so in the rush of the holidays, I decided to wait until January. OK, on my list for this week.
Your workout sounds quite difficult! Keep it up.
Not sure about the morning... "wintry mix" predicted. If I don't go to boot camp, I'll do a light spin on the trainer and then one of my functional bodyweight DVDs.

[Catrin]

My LDL is too high, all else could not be better, HDL is well over 80 and triglycerides are at the low end of normal. Heart troubles don't run in my family, though my mom had high blood pressure problems - but she was overweight, sedentary and smoked heavily for at least 50 years. I also have a new doctor I like and it will be interesting to hear what she says.

We are currently in an ice storm, hopefully no problems getting to the office in the morning.

[Crankin]

I did get to the gym this morning. Was just sleeting when I left and kind of raining, but probably freezing on contact when i came home. However, the roads had been treated by then. My driveway, did have a coat of ice in one place, over the crunchy snow, but the anti-lock brakes worked fine.
Class was hard this morning, one minute of everything! I wore my knee support when I got home from skiing until this morning, and it worked. It's been achy and I don't need one more thing wrong! I will be resting tomorrow.

[Crankin]

Rested fully, yesterday. Today I went to the step/sculpt class, which was not quite as crowded, so cooler. I placed my step as close to the huge fan as possible. It was a good class.
I had plans to hike with a friend this afternoon, but she hates cold and it was 20 and cloudy, so we went to the mall and slowly walked/browsed. I did get to see my cousin who works at Nordstrom's and I bought some make up from her, and at least she got her commission for that! My friend would have been OK with snow shoeing, but there is just a crust of icy snow on the trails. Put in an email to my PT. I hope he's still there. I noticed he was not on the McKenzie list any more, but I think that's because he only has a bachelors degree. There's another McKenzie woman I saw for a neck issue, but I didn't like her (she wanted to hug me when my neck got better, yuck) or the owner of the place, who's kind of a religious nut. She did good work, so I'll go if I have to... hoping Walter gets back to me. If not, I'll call over to the chiro office where he has his practice 2 days a week.

[Catrin]

Good luck on getting help from your McKenzie guy!

My thumb arthritis has really flared up - or at least the pain has. The OTHER hand looks much worse, and the thumb is actually less functional, but it doesn't hurt. So I will be getting a bit of hand therapy that will hopefully help. Ironically, this apparently came about because I decided that I wanted to try a less strong/less toxic anti-inflammatory. After two months of failed experimentation I am back on the strongest dose and it isn't working as well as it once did. Perhaps it would have been that way anyway, the x-ray results will be interesting. NO signs of carpel tunnel which is a good thing.

Full rest day today prior to our trial competition tomorrow night. Last night I did a competition set, in that we did a full 10 minute set with only one hand switch. I was going for time though, not volume, so I limited my volume. That won't happen tomorrow night :) Whether I compete on Feb 7 will be determined on whether I aggravate my bicep tendonitis or strained tendon (different arms) tomorrow night or not. Crossing my finger on that one - I've been cleared but you never know until you do it!

[VeganBikeChick]

Back running again. Was out of commission the last 3 weeks from back to back illnesses. I'm saddened at how quickly my limited fitness deteriorated. Hoping it will be enough motivation to keep going.

[Catrin]

Back running again. Was out of commission the last 3 weeks from back to back illnesses. I'm saddened at how quickly my limited fitness deteriorated. Hoping it will be enough motivation to keep going.

It does seem to go more quickly the older we get :( Congratulations on being able to run again! I SO wish that I could ride again, I miss it so very much.

I need to find a sustainable type of cardio to balance out my kettlebell sport. I CAN, and do, use kettlebells for cardio-strength but it would be better for my biceps and shoulders to find another way. My knee prevents me from running, I can't ride (though I am going to try a spin class soon, I doubt it could be a regular activity). I can't row for time, only for shorter intense bouts (neck and shoulders). Most cardio machines tweaks my knee - thankfully there is ONE I've found that doesn't. I will work something about, even if it is 10 minute bouts between the rower/rope machine/ArcTrainer to get my time in. I am not about to give up!

[Crankin]

So, the PT never got back to me; he may be away. I need to call the office.
Oy, I almost just got killed riding my trainer. Not sure what happened, but when i was in the last minute of a hard 3 minute interval, standing, the bike listed and made a big noise. I immediately stopped pedaling and sat, and before I realized the bike was just leaning and not going to fall off of the trainer I made a split second decision that it would hurt less to fall on the treadmill as opposed to DH's bike. But, I grabbed the treadmill's small rail near the front to get myself off the bike, unclipped, and ran, screaming down 4 flights of stairs, to find DH, who is installing a new TV in our family room. DH is not sure what happened, but it's fixed. Unfortunately, my new bike has a nick on the chain stay on the left side. It's just the paint, no carbon gouging, so DH will paint it and clearcoat it. I am not one who gets upset about this kind of stuff, but geez. I really thought the derailleur had snapped off! So, my workout was only 45 minutes and I think I need a glass of wine to calm myself!

[Catrin]

Yikes, glad you AND your bike is ok! Very glad you were not hurt and no carbon gouging.

We had our test competition tonight, it was a fine dry run! There are three of us training, and we are each doing different lifts. I was a little concerned going into it since I just got over a strained bicep tendon in one arm, and the OTHER arm a bout with bicep tendinitis, and my thumb arthritis has also been flaring and causing a lot of problems. Thankfully my thumbs are fine with the lifting, at least so far. I went for it :-)

To make my rank, my minimum number, I needed to complete 100 repetitions of the Long Cycle (the KB clean and jerk). This lift takes longer than the others as there are three points of fixation - in short - it takes a lot longer than the other lifts. I needed 100, I completed 106 :cool: AND...for the very first time...there was NO bicep pain/soreness/tightness/nothing :D The real test will be how I feel tomorrow but I don't expect a problem. Now I just need to avoid doing something stupi...errr...ill-advised between now and Feb 7.

Frankly I would LIKE to win, but my shoulders require me to compete with the lightest of allowed weights and I don't expect that I will have a competitor. She would need to be in both my weight class and choose the same KB weight. It is possible but I won't be surprised if it doesn't happen. It looks like I will be in the bottom of my weight class but time will tell. My weight class is HUGE, close to 20 pounds from the bottom to the top!

[Crankin]

Congrats on the 106! It all sounds very complicated to me. Did boot camp this morning. Another one where we did 5 minutes of 3 different things, alternating sets of cardio and strength. The cardio sets were hard, like 10 burps, 10 skate slides, 20 lunges off of the step for 5 minutes. The strength things involved different kinds of push ups, rows, biceps, triceps with a bar or weights.
I am going to TRY and go to her similar class tomorrow. It's at 7:30 AM, and 10 miles away, so...

[Catrin]

Congrats on the 106! It all sounds very complicated to me. Did boot camp this morning. Another one where we did 5 minutes of 3 different things, alternating sets of cardio and strength. The cardio sets were hard, like 10 burps, 10 skate slides, 20 lunges off of the step for 5 minutes. The strength things involved different kinds of push ups, rows, biceps, triceps with a bar or weights.
I am going to TRY and go to her similar class tomorrow. It's at 7:30 AM, and 10 miles away, so...

It probably sounds more complex than it is. Basically it helps to be part hamster as we just keep doing the same thing over and over and... :p

It sounds like you are really enjoying/getting a lot out of your boot camp! I've yet to try it as I don't really trust the guy who teaches it at my gym. If anyone else ever teaches it I will give it a shot.

I feel fine today but am taking a full rest as I've things planned for the next 4 days.

[Crankin]

I've enjoyed it a lot more since the evil one quit teaching last summer. Well, she didn't quit, she just doesn't teach at 5:30 AM anymore. I know her class was harder, but not in a good way. The one I do now is hard enough! What I like the most is that it's different every time.
I also have to admit I am enjoying going to the step and sculpt class on Wednesdays, since the last few bike group things have been too far away/too easy. I just ignore the other participants! This week, the instructor, who is the fitness director, had 2 songs that were on some of my first cardio tapes when I was teaching classes. It made me smile. Not that I want to teach again... because it would have to be senior classes!
ETA: I *think* I wrote this post and didn't add in the hour on the spreadsheet, so I added it in now. Hoping I am not giving myself an extra hour, but I do remember the total I put in on Thursday, and it was the same when I looked this morning.

[Catrin]

There were only 3 of us today, two of us did the dry competition run on Thursday evening. Our coach was very easy on us and, frankly, it didn't really even feel like a workout - but it was supposed to be more of an easy recovery pace. It certainly was that :)

Crankin, I've had to do that at least once myself when I posted before editing my spreadsheet entry. It is easy to forget.

[Crankin]

So, I've concluded that I will not ever go to the Saturday boot camp. I can't really do that 2 days in a row, and while I woke up at 6:30, I just couldn't get out of bed, knowing I had to dress and go out in 8 F temperature and drive longer than to my usual gym to get there. Good decision, though. Just came back from a 1.5 hour hike in the Stow Town Forest. There's nothing spectacular about this place, except there is a 350 foot hill, which when you get to the top, feels like you're in the deep woods. We did the climb from the slightly easier side and down the steeper side first, then did the flatter circumfrence trail, for about 3.5 miles. It's all harder and prettier in deep snow, but it was gorgeous out, bright sun, about 23 degrees. I hadn't done any exercise outside in a week, because my friend wimped out on me on Wednesday.
Going to go see the movie Wild with our friends in a bit.

[Catrin]

Sounds like a good choice Crankin - and frankly - I think it is bad for our bodies to do that type of workout 2 days in a row. We need recovery time. Sounds like you had a great hike though! I thought about hiking this afternoon - it is well in the 40's!!! Everything is melting, of course, and the wind is howling. I've settled for turning off my heater, opening some windows, and settling down to a good apartment cleaning. If it wasn't so windy I probably would have gone, but the trails are likely hip deep in mud at this point anyway.

[Crankin]

Good spin class this morning. There were only 3 of us, but, still fun. At first, I thought there might be no class because of the holiday weekend, but nothing had been posted, and the instructor just got there a little later than she usually does.
It's going to be warmer out today, but rainy. I do have tomorrow off, am planning to get up early and do my boot camp, but, I won't beat myself up if I don't, as I can go later. DH is going to be staying in the city all week, for his company's annual meeting, so I will have plenty of time to exercise and probably (hopefully) eat a bit less. We are going up to Franconia, NH for nordic skiing next weekend. Very excited.

[Catrin]

I am going to ask a silly question here Cranking - what is Nordic skiing? I looked it up and the definition I found seemed to include every possible type of skiing that I could think of - competition/downhill/cross-country. Regardless, it sounds like fun!

Planning on a home-based KB workout this afternoon - since I will be at the gym tomorrow, today I will have an easier 300 swing/clean workout rather than my usual Sunday 500 swing workout. I worked it out with my coach yesterday so I don't do something stupid and re-injure before my competition. Tomorrow planning on becoming a hamster on some machines at my gym.

[Crankin]

Just another term for x country skiing. Generally any kind of "free heel" skiing. I think it just takes less time to type Nordic, so I use it.
Got our reservation made at the B and B we usually stay at. We have to leave a bit later than our friends, as DH has to get out of the city and home, pack, and I am working a bit later than usual this Friday. We are targeting to leave at 4, and hope we don't hit all of the ski traffic going up north for downhill. We will be skiing at Bretton Woods, most likely, at the Mt. Washington Resort. They have excellent grooming, wide trails, and a variety of terrain. However, one of the restaurants at the hotel has the best onion rings I've ever had... let's just say that you could not continue skiing after eating these onion rings! I haven't had them in 2 years, but we shall see if we can resist.

[Catrin]

Sounds like fun Crankin - and I had wondered that. Part of me would love to learn x-country skiing, but not with my ankle. Have fun...and have the onion rings after your skiing session one of the days you are there :D

As for me, I just spent a bit over an hour on my back room with my implements of tortu...errrrrr... kettlebells and other toys. Spent longer on mobility work than usual, and tossed in some extra foam rolling plus t-spine and scapula work. Then I did a 300 swing clean (rather than my usual 500) workout. After each round I do a few reps of a selected exercise, then rest 2 minutes between each set of 100. Trying to back off a bit yet still get some good work in for technique. It all felt good! Planning to watch the Colts beat the Patriots - and for once I don't have to worry about my bed-time as tomorrow is a holiday for us. The truth is more likely that I will be reading while the game is on and watch it when it gets my attention. I've never been a football fan at all, it's only been the last couple of years that I've paid it any attention. I do know enough about the rules to recognize what is going on and when my team is winning (or not).

[Crankin]

Meh, I am the only one in New England who is not watching the game. I hate football. If DH was not away, we'd be out at a nice restaurant, that would be dead tonight! Even my son, who is the least football type person around, is going to a party with his wife. I am quite sure, I am going to end up being one of those stereotypical New England ladies who hangs out at the natural foods store in west Concord, reading a book, if DH dies before me! Seriously, I sometimes worry about finding someone who would be as active as I am, at an advanced age... I'm not obsessed with this, but when I look around, I don't feel positive. Yes, I see a lot of older guys in my bike group, but, despite their riding, they don't look particularly fit!
Relax on your day off, Catrin. I am not going to worry if I don't get up for 5:30 AM...

[Crankin]

I went to a later class, which was more weights and core, but had quite a good warm up. I also warmed up and stretched at home for 7 minutes and then for another 15 minutes at the gym, on the treadmill. Thought about going for a little hike on my local trail when I got home, but the sunny, 40 degrees turned into cloudy and very windy while I was at the gym, and it feels freezing out.
Going to meet Hirakukibou for coffee in a bit. We haven't met up in months.

[Catrin]

I hope you enjoyed your coffee with Hirakukibou!

I was good today, I DID got to the gym but limited myself to cardio as I had planned. In order to keep me from turning it into a competition with myself and over-doing things, I won't spend more than 15 minutes on any machine. After my usual stretching and mobility work I did about 40 minutes between the ArcTrainer, Precor AMT, rower and treadmill hill workout (fast walk at a lower incline, I can't run). Tomorrow night is my usual KB training session. 2.5 weeks before our competition!

[Crankin]

I do hill walking intervals on the treadmill, also. I really can't run, either, even though I want to.
Went to spin this morning, even though it's a rest day, usually. I didn't get up early yesterday, so it made it easier to get up today! The class was OK, I just look at the instructor in amazement when she is pedaling with a super high cadence (at least 110+) and telling us to increase the resistance. I just can't believe her resistnce is up that high... but, at least there's one other person in the morning who comes in bike clothes :). The rest are tri-athletes, or just the same people who do boot camp on the other days. I do notice a lot about group behavior, patterns with these classes. The group of tri people tend to follow some of the instructors like groupies and tend to take tons of classes, do training at several different gyms. They usually are runners first, some swimmers first, but never cyclists. They are definitely faster riders than me (they once asked me to come on a ride and when she told me the average, I laughed and declined), but seem to think the cycling I do is "amazing." Not really. Some of them remind me of the people in the Athleta catalog!

[Helene2013]

Wow! You gals are way more into training then me, at least lately. hihi

I've just started back last Saturday (got the ok to start slowly after the baker's cyst rupture). So I only did an hour of bike/treadmill on Saturday, muscle strengthening on Sunday and my bike trainer again yesterday. I won't be training 6 days a week like last winter/spring as it was to get ready for a 135km bike ride last June. I have a goal of 110km for this June but my "condition" is better and knowing what to expect, we'll work out differently. So 3 training per week on a planned program and the other nights or weekends I am free to do what I want as far as gym is concerned.

I'm not allowed to run (probably never) for now but I will be able to do hill on treadmill. Better than nothing. For now, treadmill is only 15 minutes, on flat, walking. It will increase in intensity but now for now. I follow my PT/Kine advice as I don't want to go back to square 1. Nah.

[Catrin]

Helene, it sounds like you are on the right track - yayyyyy! It is about doing what our bodies are ready for, it sounds like you've some good advice.

Last night I hit my usual KB training group. He kicked our butts with a non-competition based conditioning workout that featured KB deadlifts/swings/snatch/pushups/rows. A 25 minute long competition Long Cycle would have been easier, but it was a great workout. He is pulling us back a bit so we don't over-do things before our competition in 2 weeks.

[Crankin]

You must be getting excited, Catrin.
So, I went to an AMC bike committee meeting last night and then stayed up way too late reading. No way I am getting to step class, which starts in 45 minutes. There is also a local bike ride this morning, and one of my older guy riding friends was encouraging me to come (he does a lot of volunteer work for both clubs), but I just cannot ride when it's 19 out now, and the ride starts in an hour. I think I am going to go do a hike, maybe just in my neighborhood, because I will get in a steep climb that gets the HR up. I feel disconnected from the outdoors, I've been at the gym so much. Think I will give myself a bit of a spa day today, go get a cheap manicure after the hike, to force myself to do all of the paperwork I have!!!

[Crankin]

I ended up hiking, it was nice out by the time I got out there. My friend, Jack, chided me for not riding. I guess I am just not tough enough like those grizzly New Englanders. Got the manicure, avoided my paperwork, and made a nice lentil stew for dinner.
It's exam week at the school I usually go to on Thursday, so I only am going to the office for one client later. Guess I'd better do that work now. Rest day.

[Catrin]

I am getting excited Crankin - as long as I can prevent from doing something and reinjuiring my bicep in the next two weeks :D

I am headed out of town for a funeral. I did a KB workout at home this morning, and I am taking one with me though I don't know if I will have a chance to use it. At worst I will be taking a few days off until my return - and I hate to do that this close to the competition. I KNOW I can do it however, and the break might do my body some good.

[Crankin]

It always works out... when I went out to CA to see my dad last June, my hip and back felt the best that it had in years. Five days of no exercise except a couple of walks after dinner with my brother. Eating good food and no snacks. And, my weight actually went down.

[Crankin]

Went to boot camp this morning and it was really hard for me to get up out of bed. My alarm woke me up, which never happens. Whenever DH goes away, I always seem to fall asleep with the TV on, or watching the news, and then when I actually shut out the light, I can't sleep. I am exhausted, my hip hurts, and I have to sit in the car for 3 hours this afternoon, to get up to Franconia. Hopefully, I'll sleep well tonight. Here's to good x country skiing!

[Helene2013]

I am chronic insomniac....so I feel for you. Good luck and have fun on skis this weekend.

My PT/kin just sent me my program for tomorrow. I've been back on my bike for just a few times and we did a test yesterday so she can plan some fun. Sure.... with the result she got, she just prepared this for me tomorrow. That is after my hour muscle training. I think I'll die. Hahaha

It may look easy. But once on bike and with already an hour of squats, lunges, abs and arms it is going to be brutal I think for me. Lol remember I have not had that much exercise since baker's cyst rupturing. But she knows I can nail it or part of it. It's all in your head they say. Hihi we'll see. Lol

10 min progressive warm up =
5 min (10 sec with cadence over 100, then 50 sec at 80-90)
5 min watt 120-130

Long intervals
Repeat 6 times:
2 min 160 watts small gear (hands in drop if ok for back)
1 min 140 watts large gear
30 sec push/pull cadence 60
30 sec just cycling cadence 90

10 min 110-130 watts cool down
cadence 80-90

[VeganBikeChick]

I just purchased a Groupon to my favorite yoga studio. I've only been there about 3 times and quit going because they only had vinyasa, and I prefer hatha, but they've since added hatha classes. I'm really looking forward to it :)

[Catrin]

It is good to see more of us checking in. I am still in Tennessee, and I did bring a kettlebell in case I had time and space to do some work. I rose early this morning with that in mind and started on my usual joint mobility work. Didn't feel good though, and my right bicep tendon barked a bit - since I hardly had room to do my mobility work I decided to call it good and stopped. I DID do a light kb workout Thursday morning before leaving, but it was far below my usual intensity. I will return tomorrow, weather permitting, and things will get back to normal.

Competition is two weeks from today, and my cranky shoulders and biceps are probably appreciating the break.

[Crankin]

I can't post on the spreadsheet on my phone, but we skied about 3 hours today.
Conditions were better than I expected, but even when we were pretty high up, there were tricky patches of ice. I am hurting. My waist pack was killing my hip before lunch. DH fixed it, but when we were done, I could barely move. I am so stiff, lower back, hip, one hamstring. I stretched, took a jacuzzi, and now, lying on heating pad. Quite concerned about my trip next month. I will get some pt and pray that I am not falling apart! My groin hurts, too.
We did some tough climbing.

[Helene2013]

The training I had posted just above was sooooo hard. I thought I'd die. My HR was just past the peaking point, my legs were sore, my knees started to "burn". Hubby did the same training on his trainer to encourage me. But he did it with higher watts as he is stronger (better shape) than me. He found it too hard too. He told me to slow down. Forget reaching the 160w for now. It is only my 3rd real training day on bike since knee injury this past November.

I just could not see myself "fail" that training. But I did in a way. I was able to keep most of the 160w for 2 minutes. But I flunked in the 4th of 6 - only that one. And in the "recup" for a minute at 140w I just could not keep it up enough.

Anyway, it was not a training I enjoyed at all. I had to slow down towards the end of the 5th cycle as I felt some "heat" in the chest. That was enough. But I gave all I had for the 6th one as I knew it was cool down after. My heart rate kept almost to 169 all 52 minutes of training. It pushed to 172 at the highest. My norm is around at 153 when I work hard.

Told my trainer that this is just too much. I'm not there yet. I was sore all evening, chest was still hurting (not a danger one but one I did not feel comfy with). I had a bad night because of the leg "pain". I felt like some "buzzing" all night in those legs. haha

I have to say we are also into kitchen remodeling (we are making our own wood counter from scratch) so there were a lot of stairs to get stuff, etc. It did not help that I have been on the move most of the day prior to training.

This morning I am better but trust me, I won't do much but work on that counter and no stairs. haha

[Crankin]

So, woke up in the middle of the night, feeling really sore, but now it is not so bad. We toyed with the idea of driving right home after breakfast, but the 4 of us decided to head south and ski the morning at Waterville Valley and then head home after lunch. A big blizzard is coming tomorrow night and we have to snow blow from the storm yesterday and grocery shop.
Even my ribs feel sore, but we will take it easier today, especially knowing there's going to be a lot of snow around before we go on our trip.
ETA: We got to Waterville Valley and hardly any trails were open, so DH and I went home. We had driven separately from our friends, which was unusual, but DH was eager to get the snow blowing done.
I feel kinda weird. I am praying it's nothing and not the flu or other horrible sh*t.

[Catrin]

Hope you feel better tomorrow Crankin!

I came home today from my unexpected trip to TN for a family funeral. I didn't have a chance/or really the desire to exercise while I was down there so I didn't. As soon as I got home that changed however, after dinner I hit kettlebell herd's cave (the back room) and did a MODERATE workout to get back into the swing of things. I still have one more day off so am planning to hit the gym tomorrow for a cardio workout. It seems strange to do my competition KB training in one gym, and go to another for everything else but that works the best for me. I don't have to pay membership fees where I KB train, so I am not paying double.

[Crankin]

You are lucky you are not paying double! I've recently found out that a lot of the people I go to my classes with belong to one or more gyms and/or take classes on a pay as you go basis elsewhere. Of course, they are not spending what i do on cycling and x country ski related gear, even if they have a bike!
My friend emailed me with our ski totals from Saturday...14 km. Probably one of my longest skis and I should not have done as much, although it did not seem like it was that far.
I am hoping what I am feeling is just weird muscle soreness, as I have been known to have strange muscular reactions to heavy exercise. It's never happened from skiing, though, but I definitely did too much. Glad we didn't ski today. Our friends ended up staying and doing about an hour and a half, but I was all unpacked and done with my grocery shopping (we're in that "we're gonna die in a snowstorm" panic around here right now) before they got home.

[Catrin]

I tried to give up NIFS and use my other gym for everything, but I just don't care for the other place. Nothing against it, the owner just has a very different business model and it doesn't work for me. It is, however, the easiest place for me to hit my KB training that has the least impact on my work schedule so I split it up. I DID experiment for a few months, am thankful I don't have to have two memberships.

Take care, perhaps an Epsom Salt bath might help? Glad you got home in time to do what you need to do and relax! NOW, I finally get to have a little rum and water on the rocks and watch the nail-biting GRIM episode from Friday night. Thank goodness for Hulu!

[solobiker]

I figured I would check in.. :-) Took a much needed day off from work on Friday and did some Nordic/backcountry skiing for about 4 hours. It was so nice and quiet out. On Saturday my focus was upper body with body weight exercises and weights in the basement. I am not a member of a gym but I am able to get in a pretty good workout. Today I went for a 3 mile run (have not run in about 2 months and could tell), then spent 6 hours tearing up old flooring to get it ready to tile. After a little rest break I hit the basement again for some leg/lower body workout and core training.

[Crankin]

I started feeling better later in the evening. Woke up at 4:00 and made the decision *not* to go to boot camp, though. I still feel "off," but so does DH and it's not the skiing. Most of my muscles are fine, now, just my usual lower back and right hip. My stomach is a bit weird and I'm itchy, which means some kind of allergy reaction, probably to all the eating I did up in NH!
I did do a little warm up on the treadmill and then a 15 minute core workout on the ball in my home gym. There's going to be a lot of snow sports over the next month, with the amount of snow we are expecting. I may take the whole week off from the gym, and concentrate on being outside. I can do some weight and core stuff at home. My weight is up 3 lbs. from the trip, and I feel very flabby. Time to tighten up a little, although this kinds of things usually resolve themselves in a couple of days.

[Catrin]

Enjoy yourself Crankin, have fun with your outdoor activities! Glad that you are feeling better.

I did swing by the gym this afternoon and did some intervals with the rowing machine and a 20kg kettlebell. My coach was there so checked with him first to make certain that I don't over-do things. 12 days and counting :cool:

[Crankin]

I did a 45 minute session on the trainer; speed drills at a high cadence in an easy gear and then did some stretching for 15 minutes. The snow has died down, but still going. I didn't volunteer to help DH with the snow blowing; usually I will shovel around the edge of the driveway, where he can't get to. My upper body is just feeling better from skiing! We will have more celan up to do later, so I may go outside for that. Tomorrow will be snow shoeing, and I plan to go to the local x country center after work on Thursday.

[solobiker]

It has been nice and warm here in CO so yesterday I went for an hour long walk then did about 20 min of core work on my therapy ball and Bosu ball. Today I did a short 30 min walk then did 6 30 second sprints then a 10 min jog back home. I may do some weights later tonight

[Crankin]

This morning I did a short warm up on the TM, all my PT stretches, and then the functional training DVD from my Cycle-Core training program, followed by the flexibility portion of the program, for about 35 minutes. After lunch, I went snow shoeing with my friend, at some conservation land in Acton. THe snow was deep and it was slow going on the way out, although there was some sort of path from others who had walked there. It was hard to read the trail markers, so we did an out and back, walking to a pond and back to the start. It was a half a mile walk to the trail from her house and back, but I have no idea how far we snow shoed on the trail. I do know it was about an hour and a half. My friend is slower than me, but the deepness of the snow added some challenge, and I led on the way back. It was beautiful and fun.

[Catrin]

Last night I had a good workout with my usual group. I felt claustrophobic however. The space where we train is quite small, and there were two other groups in there as well. I am afraid that I gave the evil eye to a few who could have done what they were doing on the next floor up. I need to adjust to it however and just keep repeating my mantra that spring is coming, spring is coming and we get our space back...Giving the evil eye isn't going to help...sigh.

[Helene2013]

Spring is coming! Spring is coming!!! :)) Not here! From what I heard it will be a very cold February. argggg.

Just completed a muscle workout with hubby. We had fun. Tomorrow I have a cycling session. Don't know what my PT prepared. Will see it tonight. I said to her if she did not have the time, I will race against hubby. Should be interesting as I am not fast (on trainer we'll be) and not as strong as him, especially starting back.

But oh!!! JOY!!!! Monday night dit my training and I was able to push over 200watts (a minute as hard as I could) and a minute to recup. Just last week I could not even nail 160watts without wanting to die. Just to say some days we are feeling better than others.

So hang in there! Spring is coming and we'll be sweating outside, and the war between vehicules and road bike will start all over again. hihi

[Crankin]

Catrin, I am also one to give the evil eye. I call it the "teacher look." It generally stops people cold, and I had many years of practice!

[solobiker]

Well I did not do my lower body workout last night so I did it today. My legs have been pretty tired lately. I was looing back on my exercise log and realized that I have not had a day off in close to 2 months. Maybe it is time. I am just stubborn. Spring is on the way!

[Crankin]

I went to my local x country ski area this afternoon. Got started at around 1:30, and after being -5F this morning it was close to 30 degrees! I did not bring my Maxi-Glide for my skis and I probably could have used it for the last 2km of my 10k ski, as the snow was getting sticky. It was very powdery, so not so bad.
I was slow, but no falls and I dd the 2 "big" hills there. Big is relative for this place, but the the climbs are good ones, just shorter than I am used to. I skied with my Camelbak today, to keep my pack off of my hips/back, which are really in the danger zone. I feel like it's keeping me from skiing as fast as I usually do, but I see Walter, my PT Tuesday morning at 8 AM. The Camelbak is OK at higher winter temperatures, but even though I have an insulated hose, it freezes when it's really cold. I will not spend the 200.00 for the battery heated one!
Our friends are going back up north this weekend, but we can't, we both have to work later tomorrow. We are going to do a "winter sports weekend," at home, culminating in dinner at a very nice restaurant that was not hard to get into on Super Bowl Sunday.

[Catrin]

Played with some volume work tonight in our KB competition training class. Both my training partners were there and we had 6 others who were doing more general fitness work. It was great! Competition in 8 days and counting :-) Several of us are going to car-pool down to Louisville.

[Crankin]

So, while we couldn't go back to the White Mountains this weekend, we decided to do a couple of errands tomorrow morning and then go x country ski at our most favorite semi-local touring center, in southern NH. It is going to be frigid cold/windy tomorrow, so we'll arrive around noon, ski, eat lunch and then drive to a B and B we booked, about 10 minutes away. They have a pub, too, so need to go out in the sub zero temps tomorrow night. Sunday, we will ski again, and then head home in mid afternoon. Excited to do someting new, at a reasonable price.
I went to boot camp this morning... my back really hurt, but only a couple of days until I see the PT.

[solobiker]

Yesterday I did about a 45 min upper body workout and today I went on a short 40 min bike ride then did a 30 min HIIT. Felt pretty good. Hope to hit the trails this Sunday.

[Catrin]

Our usual Saturday morning KB training session went longer than usual, but it was a good one. We will still meet on our usual schedule next week, but our coach is going to pull way back so that we will be fresh for the competition Saturday morning :-) There was a lot of other things going on at the place we train, it really feels like we are treated as second-class citizens there (even our coach feels that). I finally figured out that was where my evil eye and crankiness was coming from - for now it is the best location for me, and things will calm as we get closer to spring. Come on spring, come on spring...

[Crankin]

Had a great ski at Windblown, even though it was 10 F and wind gusts up to 25 mph. Cold. But, not after you get started. We skied for 1.5 -2 hrs., had lunch and then went back out for about 45 minutes. Saw our friend we lead rides with and his girlfriend, who bought my old bike. The inn is nice, only about 5 miles down the road. Going to get a glass of wine...
It feels like we are far away, not an hour or so!

[Catrin]

Sounds like a nice change Crankin!

[Helene2013]

Nice fun outing Crankin! It is so cold here too. Weird winter. It does not warm up much and when it does it is only a day. My dogs are starting to get cranky from being inside so much. Even with a coat on all they want is get back inside.

Thursday I did my training. Could not nail it. Way too hard the program my PT/Kin did for me. Told her in an email. I'm seeing her tomorrow night anyway. When your HRate is so high and you cannot complete one rep properly....out of 6, it is not good. I was losing interest in cycling lately.

Anyway, I had a smoother one yesterday but it was still hard. At least I nailed it and it was fun and I was happier. Told her it is the "style" of training she should target. And increase to better/harder as we cycle back into fitness.

Today is my muscle training. It is hard but doable and I like it.

I do have my watt test coming up next Thursday. I have not set my hopes too high on that one yet. I just cannot seem to get back quickly on track after my baker's cyst rupture at the end of November.

[Catrin]

Today, between the weather and Super Bowl, I decided to do my one of my long KB swing/endurance workouts at home once I finally got home for the day. It felt good, though I did pull back on the weight a bit - it would be bad if I tweaked my bicep tendon or the pec minor tendinitis 6 days out from the competition. Perhaps I am finally getting a bit of wisdom :cool:

[Crankin]

Yay for wisdom!
The dinner and pe-dinner bar time at the inn was awesome. Really good food. I didn't sleep that well, between weird pillows and my back, but after breakfast we sat and read for a bit and then headed out. It was already 20 degrees and a light breeze, pretty calm. Just about a perfect "bluebird" day. We started out doing the hardest trail I've ever done at this place. Yesterday we did some of it, but today we descended from a higher point. No one fell and it was perfectly groomed. You can actually go up higher, but it becomes a black diamond at that point and while I could climb up, going down what is essentially an alpine ski trail is a bit much for me, as what we did is steep enough. We skied for 1.5 hours, ate lunch, and drove home. Saw lots of people from various cycling groups. It was jammed in the lodge. Gotta go to the grocery store and then head out for dinner. And I just heard my office is closed tomorrow, another storm. Yay!

[Crankin]

I lowered my goal to 100, from 110. There is still the possibility I may make 110, with my ski trip, and all, but looking at my stats from December and January, 100 seems more realistic. I made that last year, and I think I went over by a bit.
Today I worked out in my home gym, doing functional fitness/core/weights with a arm up on the treadmill, and the 3 sets of core/weights were punctuated by descending amounts of either treadmill hill walking/runs or jacks, running in place. Then, I did the flexibility cool down from my dvd, followed by my PT stretches. DH just got back from seeing his ortho doc, as his shoulder has been hurting him from his crash injury, when he does certain things. He got a cortisone shot and a PT prescription. I am getting my PT a lot of business lately.

[Catrin]

Nothing wrong with that Crankin! I hope both of you are feeling better!

Last night our coach really pulled back on us. As he said, we are already conditioned for the competition and the goal this week is to protect our hands and work on technique. We do NOT need to rip a callus this close to the competition :)

I taped my hand and thumb last night with KT tape before training and it really helped. I can't do that for competition but it certainly felt better!

[Catrin]

After looking at the calendar, and my average of 4 1-hour workouts each week, I cut my number down to 75. If we choose to continue through March I will add them back. I don't do multiple hour workouts like I once did :)

[Crankin]

This morning I did 35 minutes of yoga at home.
DH took the afternoon off and we just got back from a snowshoe in our local conservation land. OMG, it was hard, as the trail was sort of packed in the beginning, but not at all near the turn around point, after we cross into another town. Gaiters and poles were definitley needed today. The climb up the ridge was quite strenuous in deeper snow. This took about 15 minutes longer than usual, about an hour. But, it's nice out, around 32 degrees.
Off to REI to scout out a few things we think we need to change up for our trip, including new waist packs.
More snow tomorrow (just a little) and finally, my PT appointment.

[Crankin]

The trip to REI was worthless! They"re out of everything. This is prime winter sports season, through the middle of March or later up north. So, we were not close to home at rush hour and ended up going out to dinner to avoid traffic. A very delicious and healthy dinner of baked salmon, fresh veggies, and a sweet potato. Started researching on line and found most of what I want, but I cannot find a water bottle holder that is a lighter waist pack than what I have and can hold a change of gloves or head cover. This is impacting my back issues, so I may end up just dealing with being too hot and using jacket pockets, to get a lighter pack. Anyway, finally had my PT today. SI joint locked out on the left (not the source of my biggest issue) and he discovered mylegs are a bit weak for someone who does what I do. I have 2-3 more things to do at home. He did some manipulation and unlocked the joint and I go back Tuesday. He did say that he doesn't find any signs of hip issues or arthritis in my hips, but the stiffness I feel is just normal aging. I can take this from him, as he is my age!
Just did 40 minutes on the trainer, of hill intervals in short bursts for 20 of the 40 minutes. Then I did 5 more minutes of stretches.

[Crankin]

Boot camp this morning. Hard. We did stations with partners. Catrin, one of the exercises was a kettle ball swing. I am in awe of you!
I am gonna feel this later.

[Catrin]

Crankin :cool: Glad that you got to play with kettlebells!

I made the mistake of seeing my chiro before class last night for some Active Release work as part of my competition preparation. He found some scar tissue at the base of my skull and released it. I should have asked him to wait until next week as this caused residual pain and inflammation. So much that I had to quit in the middle of our workout last night. Ice and heat last night, and mobility work this morning does have it feeling much better. Still stiff, but all the pain is gone He DID warn me...after the fact. To be fair, neither of us was thinking about last night's class.

So today is a rest day, though I will do multiple sessions of flexibility and mobility work but nothing else. I will likely complete my overall goal of secondary mobility work today and will likely add a couple hours to that goal.

More tomorrow when I get home :D :cool: I will, literally, be the last person to compete tomorrow. I have no competitors, so my focus will be to prove my rank by performing a minimum of 100 properly executed 8kg Long Cycles in 10 minutes. I've done this plenty of times in class, but THAT isn't the same environment. My coach will be working to hold me back so adrenalin doesn't cause me to start too hot out of the gate and burn out before I've reached my goal.

[Crankin]

Good luck, Catrin! I will be thinking about you today.

[Catrin]

Good luck, Catrin! I will be thinking about you today.

Thanks Crankin! I posted about it on the original thread I started for it, but it went well! Sadly all of the better shots I have are too large to upload here, no matter how much I resize any of them :( So the one on the other thread will have to do. The link to the other thread is here (http://forums.teamestrogen.com/showthread.php?t=54339&p=701826#post701826).

I feel pretty good, I did note some breathing issues and a few other things that didn't turn up during our trial 10-minute sets. In the end, however, we can't fully duplicate competition conditions in training, and I/my coach learned things to go and work on for the next time!

[Crankin]

It sounds like you had a really good day! I am sure you can work on the things that came up. When is the next competition? Great picture, too.
Went on a local snow shoe that was quite a work out. I really wanted to go x country skiing today, as another 2 day storm is starting tonight, but we had theatre and dinner last night in town, and I needed to sleep in. The place we went to snow shoe has a hill that used to be a small local ski area with a rope tow. We climbed the hill for the first time and then continued with more climbing in rather deep snow. It was only about 3.5 miles, but it took an hour and 20 minutes. The plan for tomorrow is to either get up early and do a quick ski at our local touring center, in the snow, or be brave and drive out to western MA in a storm, and ski there.

[Catrin]

It was fun ! Today I will do some light cardio to keep me away from my personal KB gym at home. NO lifting today!

I WILL do this again, but I've some work to do before that happens. While I did make rank, which is certainly a challenge in itself, I don't want to go to one of the very large comps I've been wanting to attend until I've progressed more. Having a dysfunctional scapula does complicate things. I would LIKE to progress to the 12 KG before I hit a major comp but time will tell. I may return to Louisville this summer for another local comp though, get platform time under my belt.

[Crankin]

That sounds like a good plan. No sense in getting hurt doing something you want to continue doing.
We went with the local ski plan today and it was perfect. It's snowing very lightly on and off, so we got up, I ate a bowl of buckwheat oatmeal (my new thing) and we were skiing by 8:45. Got done around 10:00, after doing the usual 10K loop. Part of the trail wasn't re-groomed from what fell early in the AM, but it was fine. Conditions were perfect and we hardly saw anyone. When we got back to the car, the parking lot was filling up quickly. I was a little clammy from skiing in falling snow, but I didn't want to wear my soft shell, it's so warm. Headed off to a local café, close to home and had a second breakfast of a mocha latte and an upscale version of bagel, lox, and cream cheese. Plan to hole up and relax, get some work done for the rest of the day.

[Crankin]

This morning I did a 10 min warm up on the trainer and then 3 sets of 4-7 core/body weight exercises on my DVDs, each set interspersed with 10 minutes on the trainer (with a couple of hill intervals). Then did the flexibility portion of the DVD, followed by my PT stuff. Then this afternoon, I shoveled snow for an hour, sort of cleaning up around where DH snowblows. It was good to be outside.
Rest tomorrow.

[Crankin]

Went for a nice mid week ski at our local touring center. It's sunny out, so I ignored my sinuses and did the same 10K loop I did Sunday, with just a bit added on at the end. Once I got to the ridge/climbing part, I saw no one. Came home and did 15 minutes of my PT stuff.

[Catrin]

Last night I went back to my KB group after our competition Saturday. No competition work, right now our coach is turning up the conditioning level for all three of us. We will have to consider carefully what I will do next and the timing giving my thumb/wrist arthritis problem (and shoulder), have to be smart about this! Very proud of one of my training partners, she has real talent, and is 28 with NO broken bits (unlike me). She is unusually strong for a female her size, and she shows real promise of being able to do KB lifting professionally. Time will tell but it will be fun to watch/encourage her!

Rest day tonight after our session yesterday, and we have training again tomorrow night.

[Crankin]

I sure wish I had started all of this stuff in my 20s. I did start with group exercise at 28, thankfully, or I'd be in real trouble! You are so lucky your coach knows how to keep you healthy.
I am proud of myself. I've definitely been fighting a small version of my annual February illness, but I read my body right yesterday, and the skiing did not make me sicker. I feel better today, actually. I've been getting more sleep, drinking at least one cup of green tea a day, and doing yoga at least once a week.
Anyway, today I did half an hour of power yoga with my dvd and then about 15-20 minutes of my PT stuff. Boot camp tomorrow.

[Crankin]

It was hard to get up for boot camp and my body rebelled a bit when I got there, but my lumbar issues were not so bad, so I guess the amount of time I am putting in on the stretches is working.
We are going to western MA for x country skiing tomorrow morning. We will drive to Notchview, a touring center we've never been to, ski, eat lunch, then drive about 45 minutes north to a B and B. The blizzard should begin around dinner time; hoping everything stays open, as we have dinner reservations Sat. and Sunday night in Greenfield. On Sunday, we plan to ski at Northfield Mountain, one of my favorite places. It's a recreation area created by a power company. We may not be able to ski until later on Sunday... the blizzard is supposed to be done by noon, probably earlier out there, as less snow is predicted than in the Boston area. Let's not talk about the sub zero temps and wind! But, I'm prepared.

[Catrin]

Crankin, I commend you for getting out in those temps, I couldn't. I hope you both have fun!

I do wish I had discovered my activities long ago. My hand treatment on Tuesday flared everything up and it impacted my training session last night. I can't even write right now, but it will pass. I did what I could that didn't hurt and modified what did. Onward and up!

[Catrin]

Hand recovered from Tuesday's treatment, another next Thursday. Good conditioning workout today, I and my training partners return to competition training next week. I think my next comp will be in Chicago on Aug 2.

I AM looking forward to when the weather warms enough to hit the hiking trails and get some fresh air. Until then, it is back to the rowing machine - though in more moderation than what I did in December. I was racing then, basically, it was part of an overall challenge.

Had fun cooking tonight, had some pastured ground lamb and made some bangers and roasted veggies for dinner. I misread the spice part of the recipe and added WAY too much to the ground lamb - but it turned out fine! A bit on the heavy side spice wise, but I think I would have found the prescribed spice level to have been a bit bland, so it worked out well.

[Crankin]

I find most recipes have way too little spice.
Laying in bed at the B&B and looking out at a true winter wonderland. The place we skied at yesterday was good, but not thrilling. We skied about 10K, not a lot, but I find the first time I go to a touring center, it's some work to figure out the trail system. It was snowing the whole time we skied, which actually made it harder. The snow has stopped here, but it's really bad at home still.
Had a great dinner last night, in a blizzard, at an amazing place in Gill, MA, a teeny, teeny rural town.

[Crankin]

Yesterday's skiing was awesome. We did about 14K, most of it, climbing up to the summit of Northfield Mountain. Despite it being 12 degrees, the only place it was cold and windy was at the top. We made the mistake of skiing down on the road, which is an easy green trail, and it was slow because it was open to the blowing snow, unlike the woods. After we ate, we did another small climb, so we could ski down some blue trails. Fun. Today is a rest day. Will drive home and deal with snow clearing and getting food.

[Crankin]

Spin this morning. Hadn't been in awhile, so it was tolerable!

[Catrin]

Yesterday I dropped into a session with my coach at another location. It was a good one! Tonight it is back to my usual group, and a return to competition work. I am excited to return to it after doing lower intensity fitness kb work since our competition last week.

[Crankin]

I was going to snow shoe with a friend, but she had to schedule it around taking her dog to various appointments, so she said just go ski!
I could have gone on a ski with my cycling group, but they were doing the usual romp through various trails around Walden Pond and in Lincoln, and given that the winter participants tend to be a slower group, I bagged that and went alone to the local touring center.
Bad idea, it's school vacation week here. However, once I got even 500 feet away from the start, it was not crowded. Conditions were OK, mostly packed and slick from a lot of wear, not ice. Saw no one on the "hard" trail, but I did see lots of people my kids' age teaching their 2 year olds to ski and lots of groups of moms with older kids, as well as lots of groups of women, who were obviously teachers.
I like this place much better when it's not invaded by others. I skied for about an hour and a half, did a little extra at the end. It's much warmer out today, around 32.

[Crankin]

I gave myself 30 minutes today, for going to the PT and him definitely putting me through my paces. It was work...
My SI joint was locked, again. Big sigh. I have to get better at the home "gapping" technique. I can't move Walter in with me.

[Catrin]

Had my usual Thursday night KB training group. My partners and I are considering a team name, currently playing around with "High School Gym Class Rejects" :-) Interestingly enough, all three of us were!

Playing with wraps and wrist braces to help my thumb and wrist out at the advice of my ART guy - not so much during training, but I might need to. Feels darn good though, was told I might want to sleep in it to allow those joints to rest in the right position. Training doesn't hurt, which is pretty amazing when you think about it. Certainly makes me think about those who have crippling hand pain!

[Crankin]

I can't imagine crippling hand pain, either. I have a strange hand issue when I put on gloves/mittens. Not just really tight ones, either. My hands just ache and feel like they are being squeezed. I solved this by buying bigger cycling gloves, but I've been buying different gloves/mittens for x country skiing and it just makes no sense. Same brand, same size, different style, and the difference is startling. The thing is, the gloves fit, are even roomy, but I still feel the pain.
I went to boot camp this morning, another class where we did stations. One was to stand on a Bosu ball and do kettle ball swings for a minute. This was the first time I've ever managed to stand on a Bosu, and the challenge of the kettle ball swings made me mighty shaky, but I did it. Then, we had to do a second set! We also did jump over the Bosy, squat things, as well as other nasty stuff.
I was a gym class reject, too.

[Catrin]

It's been a wake-up call in this flare-up for sure. There have been days when my thumb hurt so bad that I couldn't even write! I found ways around and through, but I can't imagine this being permanent.

Do the gloves that cause the problem hit your wrists differently? Could be referred from the wrists.

[Crankin]

I think the gloves that I tried on last night had a tighter wrist area than the lobster mitts of the same brand. It's just slightly tighter. Once I get them on, the squeezing eventually goes away. And, after wearing lobster gloves for skiing on Wednesday and driving to the gym early this morning, I know why I couldn't wear them riding. My hands feel totally weird, claustrophobic, and when I can't touch my 3d and 4th fingers together in the skin, it freaks me out. It was fine for skiing, but I definitely could not shift with those types of mittens. I have this with several other aspects of my body, causing me to be able to only do things from one side, or one way. I feel like I'll absolutely kill myself if I do it differently.
Off to pack for the 5 AM ride to the airport tomorrow.,

[Catrin]

Glad you were able to figure it out! For me, while I wear skiing lobster gloves (separate thumb) for the frigid 4 block walk to the office from where I park, I HAVE to use regular gloves to drive, can't have my fingers together like that to drive. Wish I could, my hands would stay warmer. I am the only one I know who routinely needs two pairs of gloves to go to/from work - but it is such much kinder to my hands. I am hoping that my thumb will calm as the weather warms. Assuming that happens.

Meanwhile... (https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xfp1/t31.0-8/10959998_10152815641233422_8472802817837150574_o.jpg) for the geology nerds out there :-)

[Crankin]

Ha, ha, very funny. The walls of snow look a bit less daunting out here in the "country," as compared to the city, but still. My street is down to one lane and I cannot see to turn out of my driveway. Hoping some will melt down over the time I am away.
It is 45-50 degrees in the Methow Valley, WA, high 20s at night. It was hard to pack for this trip, as far as skiing goes. Around here, when it gets to those temperatures, you can't cross country ski, unless you get out at 6 AM! The snow is just too mushy. But, I packed short sleeve and sleeveless base layers and my 2 light weight jackets. Probably will forgo the long underwear, too, but I brought a light silk pair in case. My mid layer tops are either light fleece or running tops with a thermal inside. I'm going to be a ball of sweat.
Going to sleep. Will report in Sunday, after I do my first ski.

[Catrin]

Great workout this morning, even for us. My specific workout turned out to be 120 heavy cleans, 120 push presses, 4 minutes per hand longcycle, then 100 hand-2-hand grip work with the 20kg kb. This got my attention more than recent comp related workouts for some reason. He does something different with all of us as we have different needs. Bad weather here, so only 3 came to class, and if our coach had realized how bad the roads were he wouldn't have come as he lives over 20 miles away. He was late, but he made it. This meant that we got to work longer than usual and really focus.

[Crankin]

After we arrived in Seattle, we took the train into the city. We walked about 4 miles, up big hills I know some of the TE members ride up!
Had wine, coffee, and Italian food. Getting ready to eat breakfast and the. Meet our trip leader for the 5 hour drive to the Methow Valley.

[Catrin]

Looking forward to hearing about it Crankin!

I did an hours workout, including mobility work, at home with my kettlebell herd - mixed swings with pushups and goblet squats. Nothing too intense since we had our session yesterday. Often I will hit the gym for cardio work on Sundays but didn't feel like the 30 minute drive to get there.

[Crankin]

We got to our destination around 1:30 and were out skiing by 3. Since it was later than usual, and warmer, we experienced slick trails, near the inn. DH convinced me to go on a trail we shouldn't have... icy and full of pine needles. After some yelling and screaming and falls by each of us, I convinced him to turn back as it was 3:45. Our guide, who was giving a lesson to one of the other people, was worried about us, but she was gracious. We got "spunkier" skies and it was fast. Today we are getting a skate skiing lesson from a guy who is a friend of the leader. Hopefully, if I do ok in the lesson, I will use them for a flat 12k ski today, if not I'll just get the classic skis back.
This trip is laid back and perfect for me.

[Crankin]

Well, despite some very good instruction, I do not believe there will be skate skiing in my future. It's all technique and when done badly, exhausting! I think if I had not been classic skiing for almost 25 years, it might be easier. We got our classic skis back and did a 10k ski, along a river, with beautiful scenery. Ate lunch outside, no long underwear, short sleeved base layer, and a vest instead of a jacket. The bad side of this is the condition of the snow is pretty bad. But, I am enjoying it.

[Crankin]

Today we skied 13K in a different direction. Very pretty, slightly more rolling, surrounded by big mountains. Ate lunch at a shelter on the trail, but by this time, it had to have been 55 degrees out. I was skiing without a jacket or headband, just glove liners.
We drove to our new location after, at the other end of the valley. Much more upscale lodge and amenities here and near a funky small town. Obviously, the snow conditions are getting icy or slushy at these temps, so we may snow shoe tomorrow.

[Crankin]

The trails at the other end of the valley are more challenging, but the conditions were crazy icy. The hotel is awesome, though. We got out right at 9 and skied until 11 or so. Lots of climbing and descending, most of it the skating lane as the tracks were just trashed by pine needles, ice, or slush. It was a great workout.
Just came back from a massage, where she unlocked my SI joint and worked on my shoulders, as well as all of my other issues. It was great.

[Catrin]

Had a good group session last night, more conditioning work. I've found a used 16kg KB to add to my home KB herd for half the cost of a new one, so my herd is growing. This is for fitness/conditioning exercises, NOT for sport lifting. With my shoulders as they are I am not even slightly tempted to attempt to put it over my head. I like having arms and shoulders that actually work...

Sounds like fun Cranking, glad you found a good sports massage!

[Crankin]

Yes, I would say working arms are good!
Today we did the most awesome snow shoe. It was about 3.5 miles, lots of climbing, and spectacular scenery. I was sweating like crazy. After that, we went into the town of Winthrop and ate lunch and shopped. Lots of stores closed, as this is the shoulder season, but I managed to buy a locally made top and a scarf for my DIL's birthday. About to head off to a wine and cheese party and then out for our last dinner. We will ski in the morning and then head back to Seattle.

[Catrin]

We had our first training session meant to gear us up for a Penthalon later this season (which is 5 lifting exercises, 6 minutes per arm with a rest between each exercise). Scoring uses a weight-related coefficient and there is a max number of reps beyond which doesn't count - so it will be fun! Took my new (to me) 16kg kb home tonight. Very happy at the price I got it for and that was the only way I could have justified it. For the forseeable future my herd is complete.

Sounds like so much fun Crankin! I've never used snow shoes, though they have me curious. With my ankles I will never try skiing, but snow shoes sounds a more reasonable alternative given my restrictions.

[Crankin]

Well, it was snowing when we woke up yesterday, but the temperature was about 40. That meant the snow was like paste. Good thing was we were dropped off at 8:45 and we did not see anyone else until quite near the end of our ski. We tried to enjoy the scenery, despite no glide and feeling like we should have had snow shoes. And, we did not have our soft shells, so by the end, even my Ibex jacket was wet and I was worried about hypothermia. We had the leader drop us back at the lodge to change as soon as we got back.
We had a long drive back to Seattle, but last night we stayed in a very nice hotel and had a great dinner there. Now waiting for our flight. Unfortunately, we have to fly through JFK, for a 45 minute flight to Boston.

[Catrin]

So glad you have had such a nice trip!

More strength and conditioning KB work this morning. I've decided to add one last 'bell to my home collection to complete it. It is also a good feeling to know that I've enough kettlebells and knowledge that if something happens and I can no longer afford my coach's expertise that I can continue on my own - even with competition practice. At this point I am paying him to keep me focused, balanced, and avoid injury. Those things are priceless, especially that last one in light of all of my broken bits.

[Catrin]

Crankin, do you want to continue this through March? Given the weather I would be fine with that. I am only 1 hour short of my goal but I would add the hours - and a column. I think I meant to add March anyway, so let me know what you think.

[Crankin]

I am game for March. I just added up all of my ski trip hours, and I am short 7.45 hours. I am fine with that, since skiing tends to be shorter than riding. I can see that I usually do about 25 hours a month. Hoping I might have a couple of rides in by the end of March, but for now, it's still winter sports and the gym.

[Catrin]

I've added March, and updated the formula that grabs the monthly hours to calculate the total. I've also bumped my total back up to 100 hours, I average 4 hours a week when I don't have any "outside" time. We are getting another winter storm tomorrow so I don't see any trail hiking time anytime soon :(

[Crankin]

I will bump my total to 125.
Had a pizza to celebrate being home, something I have maybe twice a year. Now back to reality. Everything unpacked, second load of laundry on. Hope to do some exercise tomorrow. I am afraid to get on the scale!

[Crankin]

Did a brisk 2-3 mile hike, followed by about 20 minutes of stretching at home. I was freezing during almost the whole hike, not sure why, as it's 30 degrees and I was dressed correctly. Felt good to get outside, after a day of flying yesterday.
Hopefully, I'll get to boot camp tomorrow. We are on the edge of the storm coming through, and it's supposed to end just about the time I get up.

[Catrin]

Had a nice home workout today. I had hoped to hit my gym for more traditional cardio, some hexbar deadlifting and some other things but a winter storm changed that idea. Thankful for my KB home herd so I made good use of it. I did moderate my pace since I had a hard KB workout yesterday and recovery is vital in keeping me healthy. I am still noticing that my usual weights feel light though, time to start creeping upwards :-)

[Crankin]

Yesterday I did a 3 mile hike, followed by stretching at home.
Today, well, I hardly slept, the roads were snow covered, so I went back to sleep instead of boot camp. I did do a treadmill warm up, an 8 minute power segment, followed by 15 minutes of strength stuff, and 15 minutes of stretching.

[Crankin]

Went to spin this morning and tried to ignore the "aerobics on a bike" instructor, who gets me riled up just by existing! I did my own thing and got a good workout. The other people around make it easier than the trainer.
Off to PT. I think I will be making this my last visit for awhile.

[Catrin]

I think that I will only have one more visit with my Chiro for hand therapy. It is about 80% better than it was 2 months ago, and am very thankful that all this applies to my deductible. I don't think my poor hand will ever be the same, but it is a LOT better. I am thankful.

We had a good group KB training class tonight. Right now our coach is focusing on strength and conditioning for us rather than competition training, and it feels good. We will return to comp training closer to time.

[Crankin]

X country skied for about 2.5 hours with my cycling group. A small group of 10. It's warm out (41), so even though I put the maxi glide on my skis, by the end, the snow was sticky and I was miserable. Most of it was fun, though. I did not go to the lunch at a crappy pizza place, and was surprised when I got home that DH was home, as he took some personal time.

[Crankin]

Rest day today, but I did give myself the 15 minutes I took to do my PT stretches. Trying to stay on track with that, so I don't have to go back every 6 months.

[Crankin]

Boot camp today. Eh, I've only been going once a week, for the past month, because of snow, and with last week's vacation, it was extremely hard today. We did stations, 3 rounds in a row. I felt like I had never done any of it. I did modify one station; I cannot jump rope at all, so I did it without the rope. I have, however, conquered the Bosu.

[Catrin]

We did a 5 minute Pentathlon practice class last night. This = 5 lifts. Each lift lasted for 5 minutes (multiple hand switches). 4 minute rest in between each set. There is a max rep number beyond which the reps aren't counted, and there is a coefficient applied to the rep count for each lift based on the KB weight selected by the lifter. We are practicing for a real, full Pentathlon competition (internal) in a couple of weeks - this means 6 minutes per lift with a 5 minute rest in between. My shoulders did fine last night, though my tricep on THAT arm complained a bit during the snatch. I may well do most of my snatches on the other arm when the time comes. Unlike formal GS sport, I don't HAVE to switch arms unless I want to - and I am accustomed to 5 minute sets (unbroken) on each side with no break in between.

[Crankin]

That sounds really hard, Catrin. We had a kettle ball station yesterday. By the third round, I wanted to switch to a lower weight, but since we were with partners, side by side, peer pressure was involved, since she was using a harder one!
Went skiing for a little over 2 hours today, at our favorite semi-local place. Perfect weather and snow conditions. We both tried a shortish black trail (the hardest) and we were fine. However, the other black trails at this place are actually as steep/long as a downhill ski trail would be. Saw a few out riding on our way home, but, despite better weather, the roads are just too awful and narrow, even for me. Will probably ski again tomorrow.

[Catrin]

Peer pressure will do that - even when we know better :-) Today we did a kettlebell conditioning workout - but we only went through it twice since we had our Pentathlon practice on Thursday. We are going to do a full Pentathlon soon and I am looking forward to it. I could tell this morning that my shoulders were still a little toasty from Thursday night, and I wasn't the only one. It DID give our training partners who aren't interested in competing what competition training feels like - a little. Not being able to switch arms for 5 full minutes is a very different thing from being able to switch whenever you want :cool: So for me it didn't seem that hard in comparison - just goes to show what kind of conditioning work I've been doing in recent months.

After our going through the PHA workout twice this morning, he had us working on mobility and technique for the rest of the time. It says how well he knows me that I got direct orders to NOT do anything tomorrow outside of 20-30 minutes of steady-state cardio. I will do that tomorrow, and probably more mobility/flexibility/light technique work.

PHA style workouts focus on conditioning with alternating upper/lower/pushing/pulling activities with as little rest as possible. For us it is a list of 8 different kettlebell unilateral lifts/exercises that should take about 30 seconds per side - 8 minutes total. A sign of our fatigue level is it took us 11:30 the first round, and over 14 minutes for the second. I LIKE this particular workout, but our coach knew better than to ask a third round from us.

[Catrin]

I was good today - 35 minutes steady-state cardio. Also some time with light technique/mobility work. Rest day tomorrow.

[Crankin]

And I was good, too. I actually did not get dressed until 3:30 PM. I have not been feeling that great and I think I willed myself to be good for my vacation. Woke up today with stomach issues as well as continuing sinus stuff. I felt fine while skiing yesterday, but afterwards, not so good, like in dizzy. Also not so great after boot camp Friday. I'm tired and my self care stuff is not working for my sinuses. While I feel a bit better now, after dinner with my son and DIL, I will keep close tabs on this and go to the doctor on Wednesday, if I need to. Plan to go to the gym tomorrow, so heading up to bed.

[Catrin]

Take care Crankin, I hope you feel better quickly!

Tuesday I get the final addition to my KB gym, am looking forward to finishing my collection.

[Crankin]

I had a terrible night, but my stomach is better today. However, the sinus stuff is horrible, so I have an appointment with my doctor Wednesday AM. I felt it wasn't bad enough to cancel my clients, since I see the majority on Monday and Tuesday. I did not go to boot camp and I will decide in the AM if I will go to spin, where I have more control over how much I exert myself.

[Catrin]

Feel better soon Crankin! It doesn't sound like fun, there are just so many things going around right now.

Today is a rest day, but I just spent 30 minutes with some intentional dynamic joint mobility work. My shoulders and bicep tendons were thanking me, I think they are still feeling the combination of last Thursday and Saturday a bit.

[Catrin]

Had a great group workout tonight. There was only 3 of us, and it was a very glute-centered KB workout. My shoulders appreciated the change and we will see if my glutes are sore tomorrow. I hope so, my hammies tend to take over for my glutes as much as possible.

I spoke with my coach and while I am NOT stopping competition training (I love the mental/physical challenge of it all), I do not HAVE to compete. At my age, with my shoulders, I need to focus on what is healthy for me and what I can sustain for life. This doesn't mean I won't ever compete again, but my main focus MUST be on what is healthy and sustainable. I am the kind who will allow injury to meet a goal - I can't do that any more.

[Crankin]

That is a wise decision, Catrin. I sure won't meet my 125 hour goal now, with 3 days off. I am better, but I am still going to the doctor, as the headache/sinus stuff is not gone. As soon as I get active, I'd feel awful. I am sick of this! Like you, I am trying to do what's best.
Tomorrow afternoon I am going for a walk/jog with a friend in her neighborhood. This friend is much less fit than me, so it will be perfect. OK, she's just slower, she is pretty fit. She doesn't really push herself, she could do more. Best thing is, it will be 55 degrees. I am itching to ride, but the melting and potholes are scaring me. This will be my latest start ever. We may go up north for our last cross country ski next weekend, so it may be the last weekend of March before I get out there.

[Crankin]

OK, I got my antibiotic and it only took a couple of hours before I started feeling better. I was finally able to log some outdoor time, about an hour, walking and a bit of jogging with my friend. It was just perfect to go at her pace. I usually take Thursdays off, but I think I will at least spend some time on the trainer tomorrow.
It was 55 and sunny today, but there is so much melting. Saw a couple of riders out there, not as many as I thought I would.

[Catrin]

Glad to hear you are feeling better Crankin! I think it actually broke 60 today, and sunshine this afternoon after horrible fog this morning. Most of the snow is gone now, and I've been seeing more bikes out all week :-)

I do hope that I can compete again later this year or next spring. Unless we can somehow unfreeze my scapula, however, I won't be able to go up in weight - and it is hard to justify the expense of formally competing when I can't even attempt a higher rank. We will see how it goes. Regardless I am still doing both competition specific training AND general KB fitness training. I just have to be smart. I've already had to give up mountain bike and regular cycling due to the neck injury from the mtb crash, my bad knee keeps me from trail running (but not hiking), my shoulder problem prevents me from doing more traditional bilateral lifting - so if I allow my ego to push me to where I've got to give up kettlebell lifting I honestly do not know what I could replace it with. It is an incentive to stay healthy :cool:

Hopefully I am the only one here who has been known to injure herself to reach a goal - but I suspect that I am not. My coach is very much like me however, which makes it easier to listen to him.

[Crankin]

Yes, even the little bit of jogging, not even running, sent my hip into spasms.But, my friend couldn't last long and eventually we just walked. Slowly. Her running was at a speed that I could walk at, but I still felt pain. Not worth it. Also, since I have been pretty much lying around for 3 days, muscles were not primed. I am ready to get back in shape. My weight is up, but more than that, the muffin top is worse than I usually get at the end of winter. I know it will be gone by June and I intend to focus on on both longer, endurance rides, and some shorter spadework on the bike. Our trip to France is June 21st. That is not that much time to prepare.
You are doing the right thing, not competing.

[Crankin]

I got on the trainer, despite feeling tired, and did a 35 minute ladder drill, with ascending and descending intervals, followed by 10 minutes of stretching. You were supposed to do another 30 minutes of the drills, essentially repeating the whole thing, but there is no way I can stay on the trainer for an hour.

[Crankin]

I went to boot camp, but I felt really awful. It was mostly from the antibiotic taken before class, with only half a banana. Won't do that again. But, I am concerned as my endurance is way lower than normal. I guess I was sicker than I thought. I felt better after eating breakfast and tomorrow I will do something very light at home. It's going to be a rainy weekend, so Sunday I can go to spin. The cycling doesn't seem to bother me as much.
I really thought I was going to puke and actually left class for a bit. But, I am at work, still living.

[Helene2013]

I keep training (when not shoveling snow! Argh!) about 5x a week. It is intense, but fun.

Yesterday had my monthly visit with my trainer and she told me to take it easy this weekend, especially on muscle training before I go for my SynviscOne injection in the knee. She does not want me to get there with a "tired" knee. And next week was going to be a light training week as we normally have on schedule 3 hard weeks followed by 1 recovery week. Timing could be good as I'm sure once the injection is done, we are going to slow it down anyway for that week.

We also added some yoga move at the end of my daily training. Not that I need the flexibility as I'm pretty flexible but I needed it for my "mind". hihi So she added some moves so I can feel good stretches.

It's been a verrrrry hard winter for us. Snow, and mostly that soooo deep freezing cold that never seemed to let go. I love winter but this year I hated it. We feel tired all the time, lack of energy and even the training sometimes we really have to push ourselves to get on the trainers or equipment. At least it is sunny today, but cold. Rain and freezing rain tomorrow, then snow again for Sunday. When is Spring again????

[Crankin]

Today I did 15 minutes of my PT exercises, followed by a 45 minute yoga/spin DVD that is part of the winter training series I've used on and off (the other rides in this program are just printed in a book). It's basically a yoga warm up, followed by a cycling warm up and then 5 three minute intervals (sitting), in increasingly higher gears. I don't use the hardest gears he uses, mostly because it hurts my knees and my cadence is so low, it's crazy. There's a one minute rest between intervals, a 2 minute cool down. Then you get off of the bike and do a 12 minute power yoga segment. I like this work out, as it's not too long in any one part, but it's challenging. I felt much better than yesterday. The only thing that hurt were my sit bones (ouch!). I think that was a function of Thursday being my first time on the trainer in at least 3 weeks and my new saddle. But, by the end of the ride, I was fine.
I've targeted March 25-27 as the dates for my first outdoor ride. Looking at the extended forecast, this is realistic. No real snow, just snow showers predicted, some warmer weather in between colder.

[Catrin]

Thank goodness for signs of spring!

This morning was the first time I've done my competition lifts for volume since our competition last month. We did a 20 minute set - switching hands every minute, and it felt good! It would have felt better if I had a decent nights sleep last night, but for some reason I couldn't get to sleep. Tomorrow morning I won't have an alarm, I can go to a later church service if I need to do so. Cardio work planned at the gym tomorrow after church.

[Crankin]

I needed to get outside today, so despite the light rain, I put on my soft shell and took a 3 mile walk, and then my stretching. It seemed rather quiet out on the road, with the exception of a group of runners who came by just as we were turning back onto my street, for the final part of the loop. The sun is actually trying to peek out now, but we are supposed to have snow showers later.
Hopefully, I feel better at boot camp tomorrow morning. There may be black ice early in the AM, so I won't go if it's dicey driving, but I can do my functional fitness DVD.

[Catrin]

Today I had my weekly cardio gym trip - I was relatively good with 45 minutes spent between the ArcTrainer and the treadmill. I've learned that if I stay on any machine for longer than 15 minutes then I tend to turn it into a race and that isn't necessary, or good for me. 15 minute changes seems to be the right balance, and the ArcTrainer is really the only one that NEVER tweaks my broken bits. Then, I felt so good, I went and did a couple sets of somewhat heavier than body weight trap-bar deadlifts. I wasn't supposed to do any lifting today after yesterday's 20 minute Long Cycle, but at least this doesn't really impact the upper body :rolleyes:

Rest day tomorrow, though since it is supposed to be 70 degrees and the nicest day over the next week I may take my walking shoes and find some place to walk between work and home.

[Crankin]

I went to boot camp this morning and I realized I am better! I feel fine. I woke up on time, no dizziness or muscle aches and yesterday was the firstday I didn't feel tired in the afternoon.
I may be able to get outside and ride this Saturday, as the weather looks like 46-50 and no wet precip. This is a week earlier than I had thought, so I am excited, but tempered by the thought of the craters in the roads.

[Catrin]

So glad to hear you are feeling better! Today = full rest for me, back to tossing kettlebells around tomorrow night.

I must admit, when I see the rapidly increasing potholes in the area, I am kind of thankful that I can no longer ride...

[Crankin]

I took a full rest day today. I actually got out of work a bit early, but by the time I got home at 5:20, the temperature had plummeted from 50 to 40, it was sleeting, with the sun out, and the winds were about 30 mph, gusting more. Since I intended to take a walk, I'll just double up tomorrow.

[Catrin]

We did a "500 swing" workout tonight, and it did indeed feature 500 kettlebell swings mixed with pushups and other things. Of course there were little breaks, it was a good workout! This is the first time I've tackled this particular workout since my hand arthritis flared, and my hands were indeed a bit sore afterwards. Things seem ok, will see how it feels tomorrow. I pushed the weight up a notch, my hands will tell me tomorrow if that was a bad idea.

Probably a rest day tomorrow.

[Crankin]

I did about 10 minutes of my stretches, 10 minutes on the treadmill, hill walking, and then went to a step and sculpt class. This is my go-to Wednesday activity, if I am not outdoors. It's a great work out and the fitness director teaches it, in a style very much like the one i used when I was teaching. But, I am hoping this is the last one I go to until next winter!
I think my plan of riding outdoors Saturday may be fading. There is going to be rain/snow in the AM and the temperature is not going to be as high as I thought. My original plan of the last weekend in March is probably more realistic. Right now it's 26 degrees, with winds gusting to 40 mph :mad:.

[Catrin]

Frustrating, isn't it? I'm looking forward to hiking but who can say when the trails will be dry enough?

My hands did bother me last night but are fine today. I've a couple unexpected breast scans next week, with my high deductible insurance I may need to drop my KB group training. That would be hard, but I've my own KB herd at home and probably 75 workouts recorded, I can make that work if necessary. His main value for me is the combination of a deep expertise and he won't let me hurt myself. We will see how it goes, hopefully no biopsy.

[Crankin]

Praying that it goes no further than the scans.

[Catrin]

Thanks! Last year the radiologists wanted to take it further but my Dr and I thought it premature. I did have a needle aspiration last year. Hopefully there will be good news from the DX mammo and ultrasound if that is indicated.

[Crankin]

I *really* needed to force myself to do anything today... worked a little later than usual, as I had to see a client at the office after I was done at the high school. Normally, I'd have gone out for a ride/walk/hike, but it was so cold and windy that i almost got blown over when I was walking to my car in the school parking lot. So, I did 15 minutes of PT exercises, a 10 minute trainer warm up, and 30 minutes of yoga. Just under an hour.
Weather is looking up after Monday.

[Catrin]

Sounds good Crankin! We did a full Penthalon tonight (6 lifts, each for 6 minutes with multiple hand switches and 5 minute rests). There is a maximum rep# allowed and a multiplier based on the weight used. We will do it again in 2 weeks, hopefully more than 5 of us will play. I am happy with my performance!

[Crankin]

Boot camp this morning. I don't know how she comes up with new stuff... every class.
My weight is really up, and I am not doing anything unusual. I know things will change when I start riding outside, but, I saw the "danger zone" number this morning :eek:.

[Helene2013]

you gals rock way too much for me. haha

Yesterday I was able to snail ride (1st ride on trainer) since my knee infiltration on Tuesday. I was to do only 10-20 minutes max on an easy speed/no resistance. Welllllll.... I got in the basement, set everything up, iphone music pounding as if I was in a club and me trying to sing over the speakers. :rolleyes: So I do 10 minutes....slowly but surely, increasing speed gradually and trying to increase lightly my resistance. Only 10 more to go. Knee feels good. 20 minutes comes by...I don't want to get off just now...so what the heck! I stay on and start to pedal faster (nothing alarming). Just in the 22-24km/h range but for this, I need to increase a bit my resistance right. !!! Anyway, after 34 minutes I stopped (after a 2-3 minute very slow cool down). I could have gone for much longer but I must listen to Dr and physiotherapist. And you never know how the knee will react afterwards. While going at higher speed, I took the opportunity to work on the push/pull move on pedal which gave a rest to the infiltrated knee. I was wise...playing it safe to stay on longer. hihi

This morning all is good and I can't wait to get back on the saddle. But it is a week after infiltration you can resume and by then, going back on March 30, for the other knee.

By the way, I still can't get used to the black matte colour of my bike. I am not allowed to re-paint it as warranty will be voided. At the cost of this bike, I'm not gonna risk it. Then I tried having stickers made for it but taking too long to get the designer to custom me something that I can bring to a special decal company. Soooooooo... hubby saw the new Amira Expert SL4 Expert 2015 is glossy white... he said to call my LBS to trade in my already too new 2014 (same model) for this one. He said he was willing to do overtime to pay the difference in the trade-off. Probably 1000$. hihi Isn't my hubby a keeper. hahaha But I think it's not a wise move. Spent too much already on bikes. I hate the current look but love riding it. Not all is lost.

[Catrin]

Glad to hear that you are listening to your medical peeps Helene! I am still paying the consequences of not doing that a few years back when I had a neck injury on the trail. You can't repaint your bike because it would void the warrenty?!?!!? That sounds like a strange warranty condition to me, but then again I don't know much about that.

Had my usual Sat AM KB group session. I did some competition sets with the Long Cycle as most of my training partners did work with double kettlebells (2 at the same time). That requires a certain level of shoulder flexibility/functionality that I just don't have. The competition training work I DID do felt great though, and I've been getting a little antsy and wanting to do that so it worked out well. Still some fatigue from Thursday night so I paced myself, it went pretty good!

[Crankin]

You are doing so well with the pacing, Catrin. We all have learned the very hard way!
So, we went x country skiing for the first day of spring. It did snow very lightly last night, really a dusting, but it is now 42 degrees. However, when we got up this morning, the snow was coming down, hard. We got about 2 inches, which has now melted, thankfully. But, right when I was going to get on my trainer and I was canceling my plans to ride outside, I got an email from the touring center that said they groomed most of the trails, so we got ready and left so we could get most of the skiing in before it got too warm and mushy. It was so peaceful and the conditions were really pretty good for spring skiing. Did lots of the trails in the opposite direction, including some ungroomed ones, as well as lots of climbing and descending. It's nice not have the lodge crowded with teenaged ski teams, too.
I have 12 hours left to meet my goal. Not sure if I will make it, but it will be close.

[Helene2013]

You can't repaint your bike because it would void the warrenty?!?!!? That sounds like a strange warranty condition to me, but then again I don't know much about that.

Nope. I called and even spoke directly with Specialized. My frame has a litetime warranty and sanding/blasting it will annul it as it is a modification brought to the frame. So can't do. If my frame was under warranty for a few years, I would just swallow it and get it then. But we all know Murphy's law and the day I get it back from the paint shop, this is when we'd find a crack and would not be able to use that warranty. At $4000 for this bike, I can't take the chance.

[Crankin]

I went to a spin class this morning. Got up and asked DH if he was willing to do a 60 minute trainer workout with me, and he said "no!" He has something going on with one of his toes, and he is afraid the pressure of being in a cycling shoe will make it worse. So, I hauled myself out of bed. It was OK, apart from the constant references to your "run" and "bursts" when she is talking about cadence and intervals. It's cold (25) and windy, but very sunny out, and I wouldn't mind going for a walk or snow shoe later, but I probably won't.

[Catrin]

Hit the gym after church today for some "active" cardio recovery. New treadmills with really steep inclines (though I don't do that), but they ALSO have maps and videos from different parts of the world. So I "pretended" that I was on a trail in Hawaii that ran along the coast for 25 minutes - varied the incline but kept my pace the same (fast walking - running isn't an option). Then I hit the ArcTrainer for 15 minutes in the cardio "wave" program - it is like hill intervals but the inclines aren't as steep - my legs were still a little fatigued so didn't want to push it TOO hard. Now I need to avoid entering my kettlebell herd's den - I can hear them back there. They want to "play" :cool:

[Crankin]

Sounds like some fancy machines there!
Boot camp this morning. There was a sub, someone who also teaches spin. Her class is nothing like Krysta's, but I am going to be sore. Hopefully, this will reverse the upward trend of my weight. I know only cycling will take care of this. First group ride will be Wednesday. Weather looks good.

[Catrin]

Sounds like some fancy machines there!
Boot camp this morning. There was a sub, someone who also teaches spin. Her class is nothing like Krysta's, but I am going to be sore. Hopefully, this will reverse the upward trend of my weight. I know only cycling will take care of this. First group ride will be Wednesday. Weather looks good.
Mixing up different instructors is good for the body I think.

My gym is unique, probably in the country, or so I've been told by fitness professionals. My knee is SO sensitive that I can't use most cardio machines. Thankfully we have 2 I can use without worrying, and a third that I can use if I stick to less than 10 minutes. I make myself switch machines every 15-20 in order to prevent my turning it into a race, my coach came up with that approach to prevent over use injuries. Soon I will be able to take it outside though :-)

[Crankin]

I rested yesterday and today I went for my first outdoor ride of the season. With the weather looking good, I will get close to my goal, but I am not sure I will be doing 3 hour rides during the weekend!

[Catrin]

Resting continues, I must be feeling better because I went and looked at my kettlebell herd....and walked out again. Being good now = being able to train next week. Or so I hope!

[Crankin]

My back and groin are not doing well... it started after I went skiing last Saturday. I know what I did, but I keep hoping all of my correctives will work. Cycling did not make it worse, thankfully.
Today I got home from the high school a bit later than usual, quickly ate my lunch and then ran off to meet a friend for coffee. When I got back at 3:30, DH was home, not a motivator for me to go upstairs and work out. Got myself up to the torture room (to use Helene's words) and did about 15 minutes of my correctives and then one of my yoga for road cyclists programs. I haven't used this in a long time; it moves more slowly than I like, but the poses are good. So, I got in just under an hour.
Looks like Saturday is out for riding, but I may be able to get in a long walk.

[Crankin]

OK, I did not get to boot camp yesterday... sigh.
It seems I had one of my weird reactions to riding, sort of like when I was having all of this stuff 7-8 years ago. The pain in my groin/hip morphed into almost stomach-like issues, I felt a little dizzy in the AM, and I kind of had a very high level of anxiety. I've had all of this stuff before, but if I didn't know any better, I'd think I was dying, but I am not! Sometimes this happens after I've been sick, and it's only been a week since I finished my antibiotics. I just laid low, went to work, had my hair cut, and relaxed last night. I am much better today, which is good, as definitely going to ride tomorrow. Yesterday, I did do 15 minutes of my PT correctives, which I gave myself credit for. Today, I did a 20 minute hill interval walk on the treadmill, followed by a 15 minute core DVD, and a 15 minute stretch DVD. I didn't want to do too much.
All this stuff is what all of my doctors decided was Fibromyalgia, but I clearly do not have any of the cognitive or exhaustion features. But, whatever it is, I deal with it.

[Catrin]

Hoping tomorrow is a better day!

I did go to my KB training class today, thankfully my dr said I could do upper-body work for now. I would be climbing the walls if I couldn't do SOMETHING. So I can do whatever doesn't make my knee hurt - which is pretty much limited to strict overhead presses (no push presses or competition lifts), single arm swings, single arm cleans, and TRX rows. Gotta avoid knee flexion. Pretty sure that I could to a snatch or half-snatch without pain but am waiting to try that for a few more days. My coach is keeping his eagle eye on me, and I am SO glad to be able to do something that I am not even tempted to do other things. Of course this means that I can't do anything cardio related - and while I COULD do that with kettlebells I am not about to try it until we know what is going on.

So the workout is at a much lower intensity than I am accustomed to, but I will take it. Hopefully I will be able to get back after it soon...but am paying close attention to my body. Perhaps I have finally learned...

[Crankin]

Had a short, 16.5 mile, but good ride this afternoon. Bright sun, 40 degrees, not wet on the roads. First ride this season on my Silque. It still feels like a dream. For some reason my left hand was hurting and I can't figure out why, as I have the same bars I've had for years. I also got to try out the heated gloves we bought on sale at the end of winter. Not bulky, so now I am satisfied with all of my winter riding gear.
I am going to miss my goal by about 2 hours... if I could stay home and exercise tomorrow I'd make it!

[Catrin]

Sorry to read about your hand hurting, glad you enjoyed your ride on the Silque :cool:

As for me, no cardio right now, so I played (gently) with my kettlebell herd at home. Since I can't go after it with my usual level of intensity, I decided a short workout after my usual mobility work would be safe. I chose my exercises and weights carefully, things that would raise my heart rate but not put undue pressure or force on/through my knee, and also doesn't require knee flexion. There are a couple of things that meet those restrictions. At least I got to move for about 45 minutes, and I will take it, all things considered.