I'm still Sure!

139.6 - shows what a week in the land of dessert will do... couldn't help but mentally track all the junk food eaten: nightly 2 scoops of ice cream with chocolate sause, hot chocolate with big cookie each day skiing (4 days in all), 1 donut and 1 cookie at the in-laws house (crappy and totally not worth it!) and that was after saying "no" about 30 times to other offers. Lolly (MIL) is a lovely person but relentless when it comes to pushing food. On Saturday we had just walked in the door from having gone out to breakfast and were detailing plans to go workout, come back & shower, then take Lolly to a movie, and finally, go out to dinner with Tom's brother who was coming up in the evening, and Lolly is asking "when are you going to eat lunch?" Aaarrgh! I'm finished venting now, and really, it was a great vacation.

Found this youtube video with one of the runs we did a lot (although we did it with turns unlike this guy!)


Drove home on Sunday and it wasn't too bad - one last day of decadence with a chocolate donut and a milkshake, then unpacked on Monday and settled in. Went to the gym in the afternoon for the first weights session I've done in ages. Highlight was an excellent bench press session since I had Tom to spot me.

Bench: 8x45, 8x65, 6x75, 4x85x3, 6x80, 8x65x2

Also did cable leg weights: hamstrings, hip flexors, calf raises
weighted step-ups with 70 lbs
land mine twisters
rebounder throws
3 sets of 4 pull-ups
quad extensions
kb squats
lunges
back extensions
chops
triceps extensions

This morning I was just a cardio bunny on the EFX elliptical - 30 minutes of fast feet training, averaging 180 steps/minute.
 
Nice weight day. Have you ever done dips? I'm obsessed with getting my rep range up now since I started working out at home and it's the foundation of chest workout. They're so hard when you do them correctly.
 
Nice weight day. Have you ever done dips? I'm obsessed with getting my rep range up now since I started working out at home and it's the foundation of chest workout. They're so hard when you do them correctly.
Click to expand...

Thanks! Last summer my single rep max for bench was 1x90lbs, so I am pleased to have done [small/short] sets of 85lbs, and am thinking my goal of getting to 100 lbs might happen this summer.

Dips - ugh! You are right - super hard when done well. Once we move to our outdoor summer "yard workouts" dips come back into my rotation. We use 2 sawhorses which is nice because I can adjust them to be a bit closer together while Tom can spread them to an appropriate width for his frame. Early on I use a stool and put a foot on it for a little assist, but I try to get away from that quickly as I tend to tilt a little when using the stool and I know that isn't good.
 
Sawhorses are a good idea. It sucks that companies just assume that everybody uses the same width for dips, but then again, a dip tower with adjustable arm width would cost a fortune.

Good luck with the bench. Getting to 100 shouldn't be an issue. You can power through 15lbs in no time :)
 
Yesterday as I was making travel plans, I sent Tom a note suggesting we do our Shoe Hill Loop this morning before I leave for 3 days, although I added that we might not if it was too windy or too frigid. Not sure what might have been "too frigid" since it was 8F/-13C when we set off this morning! First time I can remember running in a down jacket! Beautiful morning, we saw some elk, and it was a good run with my favorite guy.

I'm headed to Yuma, just a smidge north of the US/Mexico boarder so should have much warmer runs for the next couple of mornings. I'm really feeling that bench session from Sunday so it would be good if I make myself do sets of pushups tomorrow to keep the muscles working.
 
Not a great run today - I let my mentals get away from me: ate poorly yesterday on the drive, slept poorly, didn't eat this morning before the run, forgot my headphones...at about mile 3 I finally pulled myself together and talked myself into enjoying the fact that it is spring, it is warm compared to home, the mountains are lovely in the distance, the desert wildflowers are lovely right here on the canal path, and what the heck have I got to complain about??? Tunes would have fixed all of this - I just hate running without them!



Oh, and 2 sets of 12 pushups.
 
I do like a bit of aural abuse while running. I have been able to update my playlist recently based on the fact I don't encounter people on my route, it's great.
There is something very nice with being able to mime to aggressive/ abusive music without potentially upsetting someone you don't even know. Always better to get to know people before upsetting them.

Variation in where you are running must be nice. I am starting to think I could do my route blindfold.
 
I don't mind our shoe hill loop, something we do often, but if I did it as often as you run, it would definitely lose some of its appeal. I appreciate that we have other close-to-home options for 'start from home' runs.

I've always enjoyed the fact that I get to travel for my job (and would/will miss it terribly as the amount is reduced) and consider getting out for a run as a decided perk of my travels. In Arizona, if I leave home it always means I am traveling to a much lower elevation so that is a big perk too - much easier to run at desert elevations than at 7000 - 7300 feet where I live.

No matter where I am running, I need tunes. I can happily power walk or hike without them, but am really challenged to run unless I am with someone else. Sometimes even when we run together, Tom and I will each have a single earbud in place so we can talk and have a steady beat. We each think the other is withstanding aural abuse as our tastes in running music are very different.
 
Listening to quite a bit of Disturbed at the moment, appropriate I feel.
Don't know if either of you would enjoy them, the vocals are incredible and really nice heavy mid pitch guitar. Not low grunge or high screaming.
 
I'll have to check that out.

Far better run this morning, different packed dirt path, different mountain views (wonderful) and remembered my headphones!

Garmin HRM still didn't pick up my real heartbeat for almost the first mile, second day in a row for that, not sure what's up, likely need to wet the strap more thoroughly. Cadence was a tad better, but far from what it should be.



More training today, then loooong drive home to Flagstaff. Current thinking (depending upon weather) is that we will rock climb Sunday. If I weren't getting home so late tonight, I would have voted for a Grand Canyon hike Saturday. Maybe next weekend...
 
Pantera: Far Beyond the Great Southern Cowboys' Vulgar Hits.

You'll thank me later.

If you want to go really metal, go get some old In Flames, and by "old", I mean mid-90's.
 
Pantera are good, plenty of aggression. Disturbed has that in a very anti-establishment manner which I like. One of their songs is indestructible with key line 'determination makes me indestructible' a message which appeals to me by removing it from the context in the song.
 
I'll wander over to iTunes later and have a listen.

We ran Shoe Hill Loop 'the hard way' Saturday morning (140.4) - logically I know it isn't really uphill for most of the distance but... I'm blaming sleeping for 2 nights at 250 feet above sea level and then returning home (7300 feet) for my breathing difficulties. Avg HR 153, max HR 172, 358 cals, 35.52 for 3.3 miles

Sunday (139.4) Tom wanted to run something easier and shorter so we set my Garmin to autolap every .5 mile and ran down the canyon then out to the north on relatively flat dirt, turning around at 1.5 miles to go back home. 29.49 so slow 9:55 pace, 323 calories, avg HR 155, max 171, and avg spm of 81 so my cadence is still dismally low. Unless I am actually focused on cadence, that is normal for me. Just need to focus a bit more often in hopes of someday setting a new, higher normal.

We skipped our climbing date in favor of getting some projects done at home. My list included cutting and hauling away branches that broke in December during one of the early heavy snow storms. Haven't climbed trees in a while and I have the scrapes and puncture wounds to document my clumsiness. Happily, none of the wounds are self-inflicted saw cuts and I still have all my limbs and digits.

141.4 - seems I am bulking again... no workout today as I am doing a massive load of laundry this evening so the plan was to get to work earlier and leave earlier. First part of the plan didn't happen, hopefully the second part will.
 
141.0 Expected worse as I enjoyed a pint of Ben & Jerry's while doing a month's worth of laundry last evening. Definitely time to reduce the desserts back to the realm of "treats" rather than regular food intake.

Weight room this morning for a general, whole body workout. Felt good and I like that overall tired feeling that reminds me I did something physical today.

Pushups 12
T2B 4, 4
Pullups 4
OHP/Squat supersets
Squats: 8x65, 6x95, 7x95, 6x95, 8x75
OHP: 8x45, 8x55, 6x55, 6x55, 6x55 (felt kind of wimpy on these, it has been a while)

Deadlift/pushups or pullups or T2B
DL: 8x55, 8x65, 8x85, 8x85 - felt a little iffy on these (back) so did not push and stopped early
Pushups: 10, 10, T2B 4, pullups 3

Bench w lunges
8x55, 8x65, 6x75, 5x75, 4x75, 6x65

Full song of BOSU lunges (6 minutes)
Full song of step back lunges holding 20lbs
Full song of squats with 20lbs
Pushups 8
Back extensions 8 and T2B 4
 
138.8 No workout today but plenty of soreness from yesterday. Ugh, second day soreness could be scary. Not feeling very well today aside from the soreness, have a major software bug where entire database tables are being wiped out, and have just been notified that $180,000 in funding for some of our network sites has been denied. Going back to bed seems like a really attractive, if completely unrealistic option.
 
Don't know what database system you use but a number can have access rights amended to stop tables being deleted. It's not ideal but it could be a useful work around while finding the bug.
I was DBA for a number of years, pure BI now so I ensure I only have read only access. Nice to know I can't break things now.
 
Thanks. We've put temporary measures in place and should get a software update by this evening which then must be applied to our 45 installations. Meanwhile, we are investigating the extent of the damage and figuring out what must be restored/synched back in as this bug meant that instead of a single record being deleted, the entire contents of certain tables were. Bit of egg on the face of our vendor with this one, a lot of extra work for my crew, and a little PR problem that can be addressed easily if we successfully get all the lost data back. SQL is robust and my DBA's are skilled, should be OK.
 
2013-11-30-jpn-rest-4.png
 
Some days you just have to yell... but honestly, as a female head of an organization, I find yelling to be an ineffective management style so mostly I don't.

Oh, the DOMS - waist to knees I am in misery! Cat walked on my bum and I fairly screamed this morning in bed.

139.8 Wanted to do stairmaster for the good sweat and to work the muscles, but all were taken so I chose a treadmill and walked fast up a 7% grade instead. Was OK, but not as good, and I wasn't mentally in a place to really push myself all that hard. I wouldn't have let myself slack on the stairmaster as I would have set it at level 10 without any thought and then just kept up on principal... stretching was another exercise in abject misery, I'm afraid some whimpers may have escaped - ladies on either side of me gave me some odd looks.
 
Odd looks are good. I have been getting them for years.
I misunderstood what you said the problem was, you are deleting from tables not deleting tables. Permissions on that not easy to sort out, especially as updates are deleting and inserting into tables.
 
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