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May 26, 2015
Inspires : 0


Feeling pretty ill right now. Case hit a parked car in the mail truck and broke that car's side mirror. He's still on probation so almost guaranteed to be fired for it. What's worse is that the police issued an "Inattentive Driving" citation that will likely disqualify him from any job having any driving whatsoever for a few years and possibly forever. Have I mentioned that my last few weeks of work have been blissful if not exhausting? (I'm at school now at 9:30 pm trying to get senior  finals prepped.
So incredibly sore from painting this weekend. Couldn't hardly walk at first this morning and needed to skip my run to make four quiche Lorraine for school anyway. My arms and back are fine, but my legs are pretty bad. I think it's actually from going up and down the stairs so much more than the actual painting.
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May 26, 2015
Inspires : 2

today is an off day. Right shoulder and right upper air is pretty sore. It wasn't pleased about holding me up on the bike so didn't push it. Heat/ice and maybe I can swim in the morning. Also my temporary crown decided to come off on the way home. Dentist said a little tooth paste on the back and hoping it will stick back in place until permanent one is placed Thursday afternoon.
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May 26, 2015
Inspires : 0


Doing the Shoppers Drug Mart Run for Women 10k in Oakville on Sunday with my sister. She now works at Shoppers HQ and wants to get a sub 60 min 10k. I can definitely work with that. 
I am also wanting to do an OWS on Sunday afternoon at Caledon Quarry but so far the weather does not look great. My sister will babysit and Darren will go with me. Just hoping it will warm up a smidge.
They have a really nice set up at the Quarry with C3 - run by Barrie Sheply, i think. Anyway, a course marked with buoys and a lifeguard.  If i feel good that will be all I really need before my race. 
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May 26, 2015
Inspires : 2


The weather is skechy. Potential TStorms and 25 mph winds again. One minute it is sunny and the next it looks like it could start to storm. I will probably be on the trainer today.
DS has basketball camp this morning then his cousin is coming over for the day.
Feet are doing much better today. My arch is tight but so far I am keeping the knot out of my heel. Score one for me. Soaking my foot in a small tub of warm Epsom Salts then rolling and stretching is helping. Not that I want to try to run today or anything :). I think I need to keep the runs at 2-2.5 miles for now. Both times I've stretched it to 3 my feet have not been happy.
And a milestone of no pills today. No Aleeve and nothing for a headache. One small step. My shoulder - now it feels like it did before the major flare up. I can feel the knot in the top of my shoulder, I tried to work it gently with the stick today and rolled my back with a tennis ball where the knots are. That irritat[...]
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May 26, 2015
Inspires : 0

hot run, good swim. Glad I made the trip downtown. Romeo's pace pushes me and keeps me honest. Need that in the pool!!!


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May 26, 2015
Inspires : 5


May take a recovery day. Seems sort of wimpy to take one today when I just took one on Friday, but I slept through my proposed AM workout and I have an errand to run for a friend after work. Maybe I can do a bike ride or something once I get home after I drop off this stuff for my friend. We'll see. Sort of a shame to burn my recovery day today.
Well this doesn't look good...

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May 26, 2015
Inspires : 0

Stats taken after ride and before dinner, %water 69.6, muscle 38.7, bone 4.0. So first up were long swim intervals at TT pace. I'm never quite sure about swim intervals because I'm not quite used to pacing in the water at higher stroke rates just yet. So first interval I saw I was a bit slow and ramped up for the remaining ones. Did okay though I was pushing a bit much and last one was kinda sloppy. Strength session after this.

Then after work, I got to take the road bike out since tri bike is in the shop getting a new tire put on. And as it was essentially a ride without at specific training goal other than to get some time on the bike, got to go out with my friends Ed H, Kent, and Patty and go up Catoctin Hollow. This was probably the first tough climb I ever tackled way back when first having a road bike. And I certainly was huffing/puffing then! Not today...that person was about 20-25 lbs heavier and a rec cyclist. To be fair I was taking this very easy after all the c[...]
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May 26, 2015
Inspires : 4

It's that time of year again, when baby animals are out bumbling around in the yard. Went down in the basement to use my computer and saw something small and dark jumping up and down in the window well. Baby bunny...ugh. Last year we swore we would get one of those covers so this wouldn't happen again but here we are.

Got a net we used for trout fishing and climbed down into the well. It's quite the upper body workout to get out of there but I knew I could do it and wouldn't get stuck. The bunny was curled up behind a piece of drain pipe, terrified. Ended up just scooping it up in my hands and setting it down on solid ground. It twitched its whiskers and then took off, probably to destroy my garden. Oh well...
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May 26, 2015
Inspires : 1


Fun fact: My city has received 11.16 inches of rain in May alone, holding the record for the 3rd wettest may in the history of forever and ever. They say we'll certainly break into the #2 spot and possibly #1, depending on the next few days (which is forecasted to be stormy every day. Shocking). I felt like a rain whiner but 11+ inches in 25 days is quite the soggy May.
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May 26, 2015
Inspires : 0

Air squats 25x4 \ Walking Lunges 25x4 \ Push Ups 25x4
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May 26, 2015
Inspires : 0


Having spinal surgery tomorrow.  Cross your fingers that I am pain-free and back to living my life soon!
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May 26, 2015
Inspires : 10


Kinda sad to see the long weekend go. I like this being off stuff! 
√ Lunch run on tap today.
√ Massage after work tonight :-D

TRX and PT

- Physio Ball: Ys (2x15) abd 90/90s (2x15)
- Superband stretches
- TRX: row, press and fly (2x15)
- Lat pull down with resistance band on balance ball (2 x 15)
- short stair seated balloon (paravertebral inhibition) and all four right arm reach (pelvis restoration repositioning), 5 sets each
- rolling on the Trigger Point ball
- foam rolling
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May 26, 2015
Inspires : 0


Was going to meet a friend after work for a bike ride, but she had to cancel.  I think it turned out for the best, because our nice weather forecast from last night turned into a rainy afternoon by this morning.   I was a little bummed to have to unpack my stuff from the car, which I had so impressively prepared.     Tonight: swim/run.  I will swim first and then run, which actually turns out to be convenient today, although seems kind of backwards.  It will be a 4 shower kind of day...  
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May 26, 2015
Inspires : 0

Adonis Fat Burn Muscle Build : Week 5 Day 1
Fibonacci Pyramid Sets
Incline Dumbbell Press 1x21, 1x13, 1x8, 1x5, 1x8, 1x13, 1x21
Incline Dumbbell Press 1x5, 1x8, 1x13, 1x21, 1x13, 1x8, 1x5
Tate Press 1x21, 1x13, 1x8, 1x5, 1x8, 1x13, 1x21
Dumbbell Curls 1x21, 1x13, 1x8, 1x5, 1x8, 1x13, 1x21
Standing lateral raises 1x21, 1x13, 1x8, 1x5, 1x8, 1x13, 1x21
Seated Calf Press 1x21, 1x13, 1x8, 1x5, 1x8, 1x13, 1x21
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May 26, 2015
Inspires : 1

still recovering from food poisoning.
I weighed 153 last friday. I weighed 142 this morning. not good.
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