Today was a day of contrasts. I took my oldest daughter to summer camp for the first time EVER today. Yes, sleepover camp, for 4 whole nights. Tears were shed, but not by her. Only mommy cried (on the way home, never in front of the child!). These little milestones have a way of creeping up on us. I am so proud of her, every time she spreads her wings and steps out into somehting new. On the other hand, I am terrified. She looked so little compared to the other children...I found myself praying..."please God, let them be nice to her." She's actually staying at a camp I grew up going to in the summer...in one of the cabins I remember staying in. I said "I fell out of that bunk bed, right there, in the middle of the night." She thought that was great.
When I got back to work (the hour drive gave me time to get it together again) I found that the G-man had managed to send me flowers, even though he's in China. I kinda dig him. He knew that today would be rough on me, and did what he could to help, across the miles. Sniff! All the women I work with think that he walks on water. I'm inclined to agree...he sets the bar pretty high for every other man out there.
Then, I was supposed to met with Mr. T this afternoon, but he cancelled because he has the flu. I was sorry for him, but actually kind of relieved to get the day off. Mixed emotions again. His schedule is always full, so I won't have to have a session with him until next week :). My abs were sore for 3 days after last week's session. It hurt to laugh...and I LOVE to laugh. So, I ran a mile and then hit the weight today. A nice, easy workout, and tomorrow I will do NOTHING. Ahhh. good thing too, because I think I pulled a muscle in my back on Sunday. I ran 4.5 miles OUTSIDE ( a first for me!) and then swam for an hour. Between the 2 things, I did something that made it impossible to do any ab crunches today...it hurt my back too much. So, I took some advil, and I'll rest tomorrow.
This whole trying to be wonder woman thing? It's hard. Something's got to give. In my case, it's my back. Oh, and the lawn is totally going to seed...I haven't been able to mow in weeks. ( Sorry dear. Have I mentioned that I love you? I can't wait for you to get home)
not 'til my sprint tri, but until the G-man returns. That will be a very good day. I've been doing pretty well, despite the fact that I am positively pining for my hubby. However, our current situation brings to mind a poem, so for all you English Lit. Majors out there...
A VALEDICTION FORBIDDING MOURNING.
by John Donne
As virtuous men pass mildly away,
And whisper to their souls to go,
Whilst some of their sad friends do say,
"Now his breath goes," and some say, "No."
So let us melt, and make no noise,
No tear-floods, nor sigh-tempests move ;
'Twere profanation of our joys
To tell the laity our love.
Moving of th' earth brings harms and fears ;
Men reckon what it did, and meant ;
But trepidation of the spheres,
Though greater far, is innocent.
Dull sublunary lovers' love
—Whose soul is sense—cannot admit
Of absence, 'cause it doth remove
The thing which elemented it.
But we by a love so much refined,
That ourselves know not what it is,
Inter-assurèd of the mind,
Care less, eyes, lips and hands to miss.
Our two souls therefore, which are one,
Though I must go, endure not yet
A breach, but an expansion,
Like gold to aery thinness beat.
If they be two, they are two so
As stiff twin compasses are two ;
Thy soul, the fix'd foot, makes no show
To move, but doth, if th' other do.
And though it in the centre sit,
Yet, when the other far doth roam,
It leans, and hearkens after it,
And grows erect, as that comes home.
Such wilt thou be to me, who must,
Like th' other foot, obliquely run ;
Thy firmness makes my circle just,
And makes me end where I begun.
And that, to quote another literary giant (aka Forrest, Forrest Gump) "is all I have to say about that."
G-man, I miss you, but I am waiting, ever so patiently for your return...
This week was a challenge, which if you will recall, I asked for. So, I have a 16 mile ride to look forward to tomorrow. But, I just had my bike reconditioned, and so the gears shift more smoothly, new smoother tread tires, and TOE CLIPS on my bike pedals. I predict that my ride will be totally awesome tomorrow. Yeah for my dad, who is going to come over and feed the kiddoes breakfast while I'm out.
I'm really excited that I'm going to a friends house for dinner, leaving the kids in the with a sitter, tomorrow. Grown-up only time, woohoo! It's only about 16 days until the G-man returns. But I am getting tired of talking to myself.
There are a couple of things that make me feel really old. One is seeing bands that I used to listen to in jr. high on public tv fundraisers, (like Heart, remember them?) and the other is running into kids I used to babysit, who are now adults and losing their hair. For the record, I was a young babysitter in his case, and he was almost 10. So, I'm only 5 years older at the most. Really. Which is all just to say, that no wonder I feel compelled to attempt a triathlon this year. If not while I'm in my (gulp!) mid thirties, then when? The G-man is going to be so shocked when he gets home to find his new, upgraded wife. Wife 2.0... now with muscle definition. (Got your tickets for the gun show?)
and here's what he said:
A challenge? here you go!
TUESDAY = day off (I hope)
WEDNESDAY = BIKE - Outdoor interval work! 10 miles total in the ride. Warm-up the first 2 miles, then follow that with 5 X 2:00 HARD and FAST intervals... faster than you think you can ride! Finish the rest of the ride with a steady pace. If you hit an interval on an uphill, downhill or flat... ride it as HARD as you can!
THURSDAY = RUN + WEIGHTS: Run a 3-mile treadmill run as follows: 5 minutes easy warm-up.... then 3 X 1/2 mile at 6.0-6.5 MPH and hold the pace! Jog recoveries for 2-3 minutes between each 1/2 mile. Finish with an easy 5 minute walk cool-down and then hit the weights!
FRIDAY = SWIM day - swim one of the longer swim Interval workouts today. Rest the legs today.
SATURDAY = Long ride outdoors today. Challenge yourself with 12-15 miles... push the limits of your endurance. No run after your bike today.
SUNDAY = RUN long, 4.5-5 miles, easy pace. SWIM your shorter SPRINT workout sometime today as well!
YIKES! And this is after a grueling workout with him on Monday. He made me do something called a "dead bug" that involved weights, ab crunches, and pain. But before that, intervals on stationary bike to treadmill, core strength training, and repeat x2. Ugh! But, first we did the numbers, and I am still losing inches and body fat. That's kind of awesome. When the G-man gets home, he'll find there's less of me to love :) I feel like the Bionic Woman, "better, stronger, faster".
So, I say BRING IT ON, Mr T!
Edited to add:
Oh, and I did rest today. Ihad a pedi and a mani instead of going to the gym. Time very well spent:)
...a pair of sore and tired legs. (and a possible pulled glute) oof. But, I did it! I finisehd the entire, grueling, hideous training plan for the week, including 2 weight training sessions that weren't on the list, and the "extra-credit" swim on Friday. That's right! And the 4 mile run today? Under 45 minutes, so yay me. Lord knows what Mr. T has in store for me tomorrow... I'm off to bed to prepare myself for the coming agony.
like today for example. My challenge from Mr. T, you may recall, was:
THURSDAY = RUN: OK, now that you can run 3 miles non-stop, it is time to see how FAST you can run 3 miles non-stop! Pick a nice, flat course (or a treadmill if too hot outside) and urn 3 miles for time. Try not to stop. Do you think you can run it in 34 minutes? Let's see! give it your best shot! This is your fast run workout for the week.
So, my best shot? 31 minutes and 45 seconds. That's right, I didn't stutter (can one stutter while blogging?) You should have seen Mr. T's face when I saw him right after my run. I ran on a treadmill at the gym today because it's so windy and dusty outside. So anyway, I walked past him and he looked at my, all, like "Well, how'd it go?" and I was all, like "31 minutes, 45 seconds" and then he goes "good, wait, how many miles? (jigga what?)" and I was all "3 miles--- IN your face Mr. T" (okay, I didn't actually say thaaat... but the feeling was there.)
So anyway, he threw down the gauntlet, and then was very impressed when I threw it back. Consider yourself served Mr. T. (okay, I know, I'm really really pathetic at smack talk...)
So that's my news. Other than the incidental that apparently the G-Man managed to get himself into a situation where he participated in a Mongolian wedding ceremony...as the groom. Boy, is he in trouble when he gets home. Although, he did assure me that he tried really hard not to get married on his trip to Innner Mongolia. Then again, as first wife, I'm pretty sure that all other wives have to serve ME, so it might not be so bad....
Great job in the pool today, definitely pushed the pace a bit! (Actually, he nearly killed me, but I'm typing this, so clearly I survived--Gwennie)
Here is this week's schedule, and at the bottom are today's swim workouts:
TUESDAY = day of rest! well earned!
WEDNESDAY = BIKE: 10 miles... negative split this ride! This means you ride the second 5 miles FASTER and HARDER than you did the first half. The easiest way to do this workout is with an out-and-back course but any course will do. Really work to finish the final couple of miles HARD!
THURSDAY = RUN: OK, now that you can run 3 miles non-stop, it is time to see how FAST you can run 3 miles non-stop! Pick a nice, flat course (or a treadmill if too hot outside) and urn 3 miles for time. Try not to stop. Do you think you can run it in 34 minutes? Let's see! give it your best shot! This is your fast run workout for the day.
FRIDAY = day off, or another swim day if you feel up to it. Maybe that sprint/kick workout??
SATURDAY = Long bike day.... with a BIKE-TO-RUN workout!! Its that time... triathlon specific training. Let's stick with the 12 mile distance... ride hard but still comfortable enough to feel good. IMMEDIATELY following this ride, throw on your run gear and run 1 mile HARD! Try not to stop, even though your legs will be spent. This is a crucial workout. I recommend setting out your run gear ahead of time, so you can grab and go. Change as fast as you can within reason. Drink LOTS of fluids on the bike, so you aren't dehydrated going into the run. Your legs will feel TIRED and RUBBERY but you can nail this workout!
SUNDAY = Long run day... let's stick with the 4 mile distance, but try to run the final mile (mile #4) as your fastest of the run. The goal is nonstop running, or little rest, and a good strong finish.
We are stepping it up a bit! Get in a second day of strength training and get back on that food plan!
(I told him about the wild and crazy vacation I had, with Triple Raspberry Mochas every day! But it was soooo worth it to fall off the wagon.--Gwennie)
SWIM WORKOUTS:
WORKOUT #1:
200 warm-up
200 yds steady, :30 rest
150 yds steady, :20 rest
100 yds hard pace, :10-:15 rest, followed by
50 yds push the pace!!
100-200 cool-down plus alternate stroke swimming.
TOTAL YDS: 800-900+ (nearly 1/2 mile!)
(This was the work out from today, and okay, I was showing off a little bit and swam waaay to fast to sustain...but I still had to finish the workout. Ugh!--Gwennie))
ALTERNATE WORKOUT #1:
200 warm-up
25 yds Sprint, :15 rest
50 yds Swim, :15 rest
75 yds (as 25 sprint, 50 swim) :30 rest, followed with
100 yds Swim steady pace
Rest for 2:00 and repeat entire workout
100-200 cool-down
TOTAL YDS: 800-900
WORKOUT #2:
Sprint/kickboard workout:
20 minute swim of choice,
finish with
4 x 50 (as 25 SPRINT FAST! 25 easy pace back)
follow with 50 kick for recovery
Have fun and happy training! (hah! Mr. T actually had the nerve to tell me the swim workout was fun today...for him! Grrrr. Lucky for him my arms felt like rubber, and so I couldn't get a good swing at him...--Gwennie)
or, rather, Mr. T! I slacked way off over my vacation week, eating and drinking whatever I wanted, and getting in a couple of real lackadaisical workouts. I even started back up on the triple grande raspberry mochas! But they were sooo good. It was worth it. I swam everyday last week, and even got in a back ride, 2 runs (although the run on the beach hardly counts, since I kept stopping to beach comb). I ran on Friday, the 4th, and it was a minor breakthrough for me...I ran 3 miles non-stop, outside, and I even kind of enjoyed it. That's so sick and wrong.
So today, Monday, I meet with Mr. T and have to confess all my shortcomings. The fitness version of self-criticism? We'll work on swimming, and then I need to be introduced to the torture devices, since my strength training last week consisted of old-fashioned sit-ups and push-ups. (and Yes, they were girl push-ups. Hello? Have we met?)
All this, and I am absolutely pining away for the G-man. Who I have seen or talked to at least once everyday, since I was 16 years old. 2 weeks down, 4 to go. I can't wait for him to get home! Want to see what he's up to? Check it out over here: http:\\gghaley.livejournal.com
And that means I haven't been training as hard as I ought, perhaps. However, the good news is that Mr. T. said that I made his day last week when he got out the calipers and I am losing baby fat (ie, the fat from the last baby). Woohoo! I have been trying to keep up, and so over my vacation I have managed to get in a 6 mile bike ride, a 30 minute run on the beach, and several swims. Of course, the eating is completely out of control...but no cookies for breakfast! I have jumped back on the coffee bandwagon because how can I not have coffee- -I'm on vacation doggone it!
I am trying to stay on track with the training program, because Mr. T says that if I take it easy this week, I'll just have a really hard week next week. Here's what he assigned me for last week/weekend:
WEDNESDAY - bike OUTDOOR intervals. You have a choice here: Either A: ride 8-10 miles and throw in 5 x 1:00 INTERVALS, at a pace faster than you can maintain for more than 1-2 minutes; or B: 8-10 miles outside, and ride each UPHILL fast, pushing the pace through the top of each hill and resting at the top with easy riding. Try to include at least 5 hills of about :30-1:00 in length.
THURSDAY - run day. Find a local track, and warm up for 1 mile
(4 laps) at an easy pace. Then run 4 x 1/4 mile (1 lap) at a pace faster than
you can maintain for 1 mile. Time these laps! See how well and how fast you
run outside! I bet you go faster than you think you do. Then, rest for 3-4
minutes after your 4 intervals, and run 1 mile at comfortable run pace. Time
this mile as well! I bet you will find it is faster than you think! The total
for this workout is 3 QUALITY running miles. Be sure to drink lots, it is
getting warm outside!
FRIDAY - swim - I know this is your day off but
with a week of vacation coming up, an extra swim wont hurt.
SATURDAY -
Bike 12 miles or more, and push the pace on the second half of the
ride.
SUNDAY - 4 miles, non-stop! I want you to start this run SLOWLY
and ease into a pace you can hold for the entire run. YOU CAN DO
THIS!!
See how encouraging Mr. T is? I think all that comes straight out of whatever motivational psychology classes they take to become trainers, etc..But who am I to scoff...it works for me. I managed to stay on track last week, Wednesday, Thursday, and Friday. Saturday morning I took about a 6 mile bike ride, and then ran on Monday for about 30 minutes. Although, I was running on the beach, and kept stopping to walk and pick up shells. (shrugs sheepishly). This week, I have been swimming everyday, done my sit-ups and push-ups, and even got in a good 3 mile run today.
Happy 4th of July!
Okay, not really. I'm only fussing a little. Mr. T has me eating fewer calories each day, that monster. It seems that all it takes to completely reverse my initial opinion of someone is to mess with my fat and chocolate intake. I am one crabby lady this week. AND...this would be the week. At work alone I have had an endless parade in front of my face of cheesecake, german chocolate cake, and a colossal pizza. GAH! I have been good, very, very good despite all of the temptation. I have even cut out my triple grande no-whip raspberry mocha completely. I will tell you now...sugar free does not cut it when it comes to my coffee. That begs the question, is it that I like chocolate in my coffee, or REALLY, a little coffee in my chocolate. I think that we all can guess the answer to that burning question.
Speaking of burning...my fat is burning away, as my muscles are burning after all of the abuse. You see, Mr. T. introduced intervals this week. And I am very proud to say that I ran my 3 miles yesterday at an average pace of 5.5 mph...which means I am indeed getting faster. Who would have thought? (Well, aside from Mr. T., but he's the expert with all the fancy excercise credentials...) I have still not been able to run 3 miles straight outside, but I'm beginning to think that's some kind of mental block, rather than physical. Maybe my friend S will oblige by chasing me down the street when her car is fixed. (5.5 mph MAX, S, no faster). I also learned earlier this week that swimming after weight-training results in "noodle-arms" and is not a good plan. That's what I get for taking advice from strange triathletes at the gym, instead of Mr. T. He thought it was funny though when I told him. Great, now I know that he can devise ever-increasingly difficult tasks to torment me ...AND laugh about it.
Onward and upward.
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