Sure!

The other morning, last Monday I guess, T was setting his fitness goals for the month. Then he gets out the calipers. Usually I just run when he does this, but I was trapped in the kitchen getting my breakfast ready and packing my food for the day so there was no escape. Before long, my fat has been jiggled and I've been pinched in all 7 sites a few times (T is very thorough and believes in making sure each measure is just right...). I left for the day and put it out of my head. T just called because he did the calculation and... drum roll please... I was down to 17.5%!

I've been working hard these last couple of months and was really pleased to see that decrease while my weight has been fairly constant.
 
Wednesday 139.6
Yesterday - no exercise, nasty project at work, 3 hours of laundry left me feeling like a cranky wench this morning, so even though I was late, I took the time to get in some cardio. Better to be late than to rip someone's head off, I don't need that kind of exercise.

EFX at the club - cranked the resistance, cranked the crossramp, cranked the steps/minute to about 190, and cranked the tunes. Whew! I feel a million times better. Started off with a bunch of non-English songs and since I had no idea what was being said I figured it was something like "go faster", "go harder", and "get your butt in gear you have 115,000 steps to do on Saturday so what's a mere 4500 this morning?" 350 calories, 25 minutes, 4700 steps or about 188/spm.
 
The 2012 Grand Canyon Double Crossing (GCDC) also known as Death March is in the bag. And it was excellent!
We woke to snow on Friday morning after a night of nasty rain. Quick check of the weather said the storm was to clear out by evening, but it would be freezing overnight, thus a cold camp and a cold start! We dodged rain showers all morning as we packed and prepped - this caused us to throw in warmer clothes than we typically take for 'just in case'. We were looking forward to meeting the 3 new people who were coming along with Pete, an old friend and long time companion on the GCDC. Pete dropped out a few years ago due to various physical complaints that made doing this endurance event more pain than it was worth. John, Mike and Mark were all newbies.

The alarm went off at 1:30 am Saturday morning. I hadn't slept much so went to the Bright Angel (BA) Lodge with about 3 hours sleep since Friday morning. I chugged an Ensure Plus, 2 Starbucks Frappuccinos (with added instant coffee) and an egg sandwich. Maybe not the breakfast of champions, but quick, easy calories. Construction at the trailhead had us wandering through the lodge, but at least we got to meet everyone in the light. Mike and Mark are in their 20's while John is of a similar vintage as Pete, Tom and me. We head out the back way, sneak through some fences, jump over a retaining wall and finally reach the trail. (We could have walked around to the new, moved trailhead but we wanted to start from the lodge.) I'm wearing shorts, t-shirt, hat, arm warmers and gloves and it is really cold out with a biting wind! Pete has a tank top and shorts, while everyone else has lots of layers on. I hate to be too warm and know I'll heat up quickly once we start hiking, even downhill.

When it is just Tom and me, we cruise down the trail, but we have new folks to talk with and need to catch up with Pete, so our social urges dominate the desire to go for a record time. Besides, we have all day and know that we will only be together as a group for a short while before spreading out. Mike and I get into some serious philosophical stuff and talk caving adventures (he recently moved to Phoenix from Birmingham). We get to Indian Gardens (4.5 miles, 3050 feet of descent) in 90 minutes and pick up some water, eat some boiled potatoes, and attend to necessities. Tom and I set off with Mike for the river. Mike drops back to join the other group after telling Tom I hike too fast. Tom tells me that he did not tell Mike that I am slow in the dark. Whatever... a hint of daylight is creeping into the canyon as we get to the river. Tom stops to go to the bathroom and I keep going, flashlight in hand as I cruise the trail along the river. I turn off the light as I get to the suspension bridge over the Colorado and then walk into Phantom Ranch (3:30, 9.9 miles, 4300 feet in elevation drop) in the dim morning light. It is chilly again along the river bottom.

It is 10 minutes before Tom and Mike show up. I'm talking with some guys staying at Phantom about the days' adventure and about how long it will take them to hike out the next day. We eat, drink and then refill water as the next stop is Cottonwood camp, about 2 hours away. Mike decides to wait for Pete, John and Mark to arrive, so Tom and I set off figuring we will next see the guys at the North Rim lodge. Despite the hoards of rim to rim hikers coming down from the North (clearly a church bus dropped off a big load), we make good time to Cottonwood at 2:05. This is the mellow part of the climb to the North Rim, climbing only 2000 feet in 6.8 miles (some of that a couple of steep hills with steep descent). We decide to go on up to the Pumphouse which is another 30 minutes and 500 feet higher to get water. That was sort of a mistake as the Pumphouse rest stop was a zoo with oodles of people headed across the canyon on a single crossing. We did it because we have a 'standard time' from this point to the North Rim trailhead.

The trail gets really steep at this point. Just as we set off, 2 runners from Atlanta come by and Tom wants to talk with them so goes a little crazy keeping up. Before long, the climb and altitude get to them and we pass as they are going too slow. It is still cool, but as we climb into the sun we warm up quickly. From the Pumphouse to the North rim trailhead we will climb 3700 feet in 5.4 miles. Our best time ever for this segment is 2:20. We made it in 2:05 with a couple of stops to drink and apply sunscreen and without feeling like we were killing ourselves. I totally credit the gazillions of lunges I did this summer. My legs felt strong and powerful!

At the rim, we took a quick break to drink and have an electrolyte. It was cold, so we added a layer and then set off for the Lodge and the food that awaited us there. It is a 1.7 mile walk along the bridle path to get to the lodge (mile 25.3 in the days trek). We each had a slice of veggie pizza, a bag of fritos, a truly massive Canyon Cookie (to die for!!!) and a root beer - total for the 2 of us $27.00 and worth every dollar! We sat in the deep leather arm chairs in front of the big picture windows in the lodge, basking in the sun and totally indulging in this decadent food. After a good break we went back to the deli where Tom got another slice of pizza for himself and another cookie for each of us. I carried my 2nd cookie and the bag of fritos with me for later. Mike showed up shortly after we started hiking back along the bridle path. We told him to be sure to get one of the cookies and to bask a little in the sun. His feet were hurting already and he needed to do some damage control if he could. We were nearly back to the trailhead when we met Pete, John and Mark. They were looking really tired and Mark said he was dreading the mental effort of going back across the canyon - not a good sign when one is only halfway through a 50 mile monster hike.

Tom and I set off down the North Kaibab trail after spending almost 2 hours (walk time and seat time)on the rim. Downhill on this hike is what does one in! I can climb all day, but the downhill is deadly. Feet hurt, toes hurt, knees hurt, shoulders hurt (stupid day pack!) - it all takes turns hurting on the downhill. We pass lots of people we passed on the way up. Some cling to the walls forcing us to walk by on the outside (left) of the trail. Many are sitting, others huffing and puffing. The farther down we get, the more I watch them for signs of trouble. These folks will be getting out late, it will be cold and maybe dark. These are the folks who will have an epic story to tell about their Grand Canyon experience. Back at the Pumphouse station, we stop so I can change my socks. I have a hot spot forming on the ball of one foot, some minor grumpiness that I might be able to head off with some attention. Ever the social one, Tom is talking with a trio of hikers we have seen a few times today. They are doing their first double crossing having done many singles. Two of the 3 are doing well, the other guy - he is going to have a really bad night.

We continue down to Cottonwood, then on down to Phantom ranch. Whew - so glad the down is DONE! We have covered about 41 miles, climbed about 6200 feet, descended almost 11,000 feet and have just one more big hill to go. The guys I was talking to in the morning at Phantom call out to us as we pass through, offering shots of tequila, beers or wine. We pass, but thank them for the offer. We are at 15 hours and if we can get out in under 4, we would break into the 18's for our time. Tom thinks this is silly and unlikely, but I'm not willing to give up on the idea. I tell him that if we get to Indian Gardens in 1:30 and then do each segment above in 45 or less, we would do it. Tom says "No, not possible and by the way, I could bonk" which shocks me into a new reality.

It is full on dark again and we are climbing up the Devil's Corkscrew by flashlight. This is a very steep section that really holds the heat of the day. We stop, drink, have a GU, and climb some more. There are no lights to be seen above or below us, but the stars are out and we find some old familiar constellations. We reach Indian Gardens in 1:53 - no record time there. We have a GU, I am still happily eating fritos from the North Rim, and have a big drink, then set off again. I'm up front and climbing strong, but Tom is with me every step. We get to 3 mile house in 38.51 - much better than expected. I tell Tom that my breathing is weird, I am exhaling much more strongly than usual and not really inhaling strongly at all. He tells me this is because I am burning up my muscle and my body needs to exhale the ammonia. WTF!?!?!? I am operating on very low brain power at this point, I've had 3 hours sleep in the last 40 and now he tells me this. In a bit, Tom says I am very quiet and I say I am obsessing about burning up my muscles because my tired brain can't think of anything else. I notice that my max heartrate now seems to be about 130 - nothing increases that number. I just keep climbing. We reach 1.5 mile house in 37.23, one last section to go and we are done! There are lights ahead in the darkness, something I can never resist. A drink, another GU, and we are off to reel those hikers in. The first group is easy - they stop when they hear us coming. The next group tries to speed up, but can't sustain it. The last group is almost certainly doing a double. As we get close they speed up briefly, but again, they can't keep it up and we pass them at the lower tunnel. Just .75 miles and 600 feet to go! We walk it out, finishing this last segment in 38 minutes. Yesssss!

HRM says 6800 calories, avg HR of 115, max of 156. We've climbed about 11,000 feet, hiked over 50 miles in a smidge over 19 hours, and were stopped for about 2.5 of those 19 hrs. It was a really good day. We find our way back to the truck, strip off wet clothes and pile on warm dry stuff, chug an Ensure for the calories and 13 grams of protein and then go to the campground to slip into our tent and crash. We are sound asleep by about 10:30. We hear the guys come in around 2:30 and listen for all the voices. They all made it. Sunday we enjoy breakfast at the Bright Angel Lodge and share stories, then go out on the deck overlooking the canyon. The condors are putting on an amazing show for the tourists, it is incredible to watch them dive and play. None of us wants to do any hiking today.
 
Wednesday 10/17/12
Three days of inactivity had me feeling caged, so I took advantage of a pleasant evening in Kingman to take myself out for a test walk. There is a park on Route 66 that I hoped might have some playground equipment - I could have used a swing on the monkey bars, and it would be about 3 miles round trip.

I tried running for about a block and my legs quickly sent the message that running would not be tolerated, so I settled into a very brisk walk. I felt great to start, but that lasted about 15 minutes. By the time I was getting close to the park I was a bit tired, and rats, no playground equipment. So, never one to go back the same way I came, I ventured off on a different road, but roughly in the right direction. It has been many years, but I used to spend a lot of time in this town and did a lot of walking. Well, before long I'm feeling... um, spent and done in. Really? but yes. There really isn't anything in my legs, I have not rebuilt what I used up on Saturday despite eating a lot since then! Next, I realize that in the dim light of evening, I have wandered into one of those pesky loop the loop no way out neighborhoods. Poo! A bit over 4 miles and I finally make it back to the hotel. I am beat!
 
I am feeling back to normal at last. A week of near rest was pretty tough to tolerate, but it was what I needed to do. I'm still having some achilles tendonitis but it really isn't much worse than it has been all summer, so overall, I'm thinking this ol' body handled 50 miles remarkably well.

This weekend I pulled my mountain bike off the rack. I realized that I probably have not been on it since the summer of 2008 when a nasty back injury stopped me from doing everything I loved. I cleaned off the grime, pumped up the tires, made a quick adjustment to the brakes and took a quick ride around the neighborhood to see if the shifting still worked. It did - the wonder of excellent components is that they tolerate some neglect. So I came back, found my helmet and cleats, reminded myself how the cateye worked (amazingly it did still work!) and set off. I was a little wary of the cleats - not sure I should attach my feet to the pedals, but I love to crank on the hills and that means the feet better be attached.

The baby heads on the access road into the valley about threw me - seems like it might be a bad sign when the roughest part of a ride is on the community access road, but there is a reason we all drive high clearance 4WD vehicles... I took some easy dirt roads with rolling hills and only minor obstructions to get used to the whole balance and working around obstacles thing. I limited myself to a couple of out of the seat climbs and tried to remember how spinning works (I hate it still!). First day back in the saddle: 8 miles in about 53 minutes as I got used to biking again.

Sunday was fearsomly windy, but I was determined to get out on the bike again. Popped a wheelie on the baby heads and survived getting the front tire back down, then cruised along 523 to the nearest big hill - 1.3 miles and about 500 feet of climbing. At the top I wished I had bothered to put on my HRM as it would have been fun to see what my HR was - sure felt like it was cranking. Rode back down (my brakes are a bit grabby and need some more adjustment), then rode some local dirt roads to get more comfortable with bumps, sand, rocks, and all the other junk around here. 10 miles, 1 hour (and a sore bum because I am not at all used to being on a bike seat!). I really think I could be a better bicyclist now than I was before because I have learned to engage and use my core, and those muscles are so much stronger now. I'm trying to be aware of that as I start to bicycle again.

Back at home, I did some yard weights. Bench press, pullups, negatives, chins, T2B, shoulder press, curls, handstands.

Monday - more fearsome wind, but Tom got up and we did the Shoe Hill Loop together. 3.2 miles against a 25 mph headwind!
 
Our fearsome winds (40 mph today) continue so I have retreated to the gym.

Tuesday 10/23/12 (138.6)
I returned to my favorite eliptical, the EFX. For 30 minutes, I averaged about 186 steps/minute and pushed the resistance and step height up to my levels from last winter when I was doing this workout a lot. Felt good. Avg HR for that portion of the workout was 146, 293 cals on HRM (machine said 383).

Next, I headed upstairs to do some BOSU work with 5kg medicine ball. Also did standing 1 leg balance work, and LUNGES! Why, you may ask since the GCDC is over and done for the year? But around here, fall & winter is hiking season in the Grand Canyon and I have plans for many long steep day hikes over the next 6 months or so. Not to mention telemark season should we get good snow.

Overall, 463 cals for workout, avg HR 141, max of 163.
 
Wednesday 10/24/12 (138.4)
Today I was on the stairmaster - evil machine! 5 minutes at level 10, then 10 minutes at level 11. Honestly, I just didn't have the mental umph to push myself anymore. My HR was up at 174 and while not my max, it was high enough that I was pretty unhappy for the 3 or 4 minutes it was there.

Went upstairs and did 3 sets up pull-ups alternating with 3 sets of Toes 2 Bar - no more than 30 seconds rest between sets. Then did some cable triceps and cable rows.

Total workout 49:11, 411 cals, avg HR 138, max 175.
 
Thursday 138.0
Buffalo Park Exercise Course - is was 22* when I left home, but was likely up to about 30 by the time I got to the park. Chilly, but doable. I skipped the exercise stations that required laying on the ground - even with woodchips that was more than I was up for. I deliberately did not wear a watch or HRM and did not push, just went steady and enjoyed the gorgeous, windfree morning, bright sunshine, and being outside to exercise again. I did some extra passes on the monkey bars, extra chin-ups, added T2B, and an extra pass on the rings.
 
Friday 10/26 138.8
We agreed Thursday night to do the Shoe Hill Loop in the morning. Got up to find it was 13* F. Yikes! Still, it wasn't windy, so there was no reason not to go. An hour later leaving the house, the temperature had actually dropped a couple of degrees - that coldest as the dawn breaks thing is so true. We set off at a moderate run, not pushing hard, just going steady to stay warm. All exposed skin (my face and neck) was stinging from the cold. Tom was wearing his new Brooks for their first trail run and I made the joke that 'new shoes would make him run fast'. Up over the pass and then down toward Tub 3 - felt good. Sped up a bit at the start of the middle 1.1 mile section. Tom took the lead in those new fast shoes and kept the pace up - I started to pass and then backed off, he had our pace well in hand and didn't need me to lead. In fact, he was cruising and I let him slip away to the point he waited for me at the finish for a good 10 seconds. We power walked up the canyon. I mentioned I could not feel my toes anymore, actually the entire front half of my feet were numb from the cold, lower legs too. Tom agreed - Brooks are not the warmest shoes. The cold made us think of winter and we talked about doing some snowshoe races should we have a good snow year. I think I'm up for that! We completed the loop in about 34:30, a very good time considering we walked the canyon. The temperature was up to 14* F by the time we got back - geesh - a nippy outing but really good.
 
We had a good, hardworking weekend.

Saturday (138.2) was our first big firewood cutting day of the year. Countless treks up a loose rocky hill followed by carries of juniper logs back down the hill. Fell down a couple of times as rocks rolled under by feet, and overall it was 5 hours of hard labor, but so rewarding.

Sunday (138.4) we were stiff and sore, but after a stretching session and some household chores, we went out again for more firewood. This round was short and we went for easier stuff, but I added to my impressive collection of bruises with some scratches and a few cactus spines. Still, a growing wood pile is visually pleasing and very rewarding.

Monday (138.4) I contented myself with good stretching and a little core workout followed by a really long hot shower.
 
Tuesday 140.0 (carb binge yesterday!)
It was "warm" this morning, 31 degrees, so my guy says let's go do a long run. Since anything beats the gym I was happy to go. We did rolling hills to the big hill on 523, then slogged up the 500 foot 1.2 mile climb in 14.33 - the governor had me firmly in his grip this morning! That is not a good time, but who cares? Turned around and enjoyed running down, then back across the rolling hills, blinded by the rising sun.

4.5 miles, 51.05 minutes, 528 cals, avg HR 153, max HR 175
 
Wednesday 140.2
Whew - I'm feeling good and tired from a good workout.
BOSU with 5kg medicine ball, balance exercises including excellent king dancer on the BOSU, lunges on the BOSU then back stepping lunges with medicine ball.

Fit ball for core work, pushups, more pushups.

Pullups, toes 2 bar, lots more pullups

Cross body tricep pulls, shoulder press with 45 lb bar. I can finally conceive of adding a little weight to the bar - it seems to take forever to make gains on this exercise.
 
Thursday 140.8 (ugh - where is this coming from? Better get back to salads soon - the chile has been yummy, but salad seems to be better for my weight.)

T and I both did tough workouts yesterday so had planned a 'recovery' jaunt around Shoe Hill this morning. It was a chilly 24*F with a light wind when we set off and we soon found ourselves in a very fast power-striding walk just to keep warm. Had a good visit, enjoyed a bit of warmth from the sunshine on the backside of the hill, and completed these 3.2 miles in 40 minutes, so 12.5 minute miles over fairly rough terrain - not what we planned, but not bad.
 
Friday 11/2/12 141.0 (stop already!)

For me, today's sweat was an attempt to ward off looming blah's. Had a very negative conversation with an employee yesterday, then went to PT where Dan took me to the edge of excruciating. By the end of the day I was just done! When I was at the store to pick something up for T, I headed straight for the bakery and picked up an angel food cake bar which I demolished on the drive home. So today, my rash is back and itchy and my mood is low. T was testing his blood sugar this morning and grabbed my finger for a poke and my sugar was kinda high (for me - normal by normal standards) which corresponds well with the sugar/wheat rash.

So, I listened to a favorite snippet of an audio book on the way to town, reminding myself about breathing and mindfullness. Then did 30 minutes of good cardio on my favorite and newly repaired EFX machine by the window. Funny thing, my heart rate variability was lower than usual - a physical sign of my mental state.

I have high hopes for the weekend - we are planning a day at Granite Mountain near Prescott. Beautiful place, hike about an hour then climb several pitches to get up on the mountain and see some lovely countryside. Should be a good day.
 
I am back to my happier normal place which is a relief. Friday was such a bomb. When I got to work, I got a reference call for an employee, and immediately after I gave the glowing reference, he came in to give notice. It is for the best, but breaks my heart. I tried to work, but then just gave up and left for the day.

Saturday (138.6) we worked around home - making good progress on my monkey bars - can't wait!

Sunday (138.6) we had a glorious day climbing at Paradise Forks. Warm sunshine and tough routes. I was feeling great but totally bombed off a nasty 5.10 lieback. Oh well, I let belayer Rob take 30 lbs off me so I could pull past the impossible crack and then got back on route and finished well. I was pleased that I didn't exhaust myself, instead it was a total failure of technique. Having much more upper body and arm strength lets me be a better climber and try more difficult routes. Overall, did 4 good, hard routes.

Monday 138.0 Shoe Hill Loop with T. We opted to go for a speed walking record this morning. It was cold 25* and dark when we started, but a great walk at sub 13 minute miles, 40:50. 331 cals, avg HR 134, max HR 160, F/F line was low at 120.
 
Tuesday 138.6
Had a wonderful workout this morning - good tunes on the IPOD helped me really push hard.

BOSU exercises to warm up with 5 kg medicine ball, then single leg balance. Excellent king dancer each leg.
Next, 3 songs for lunges because the tunes were good - of course the last song was a bit on the loooong side, but once committed, can't stop!

Into the weight room for pull-up/t2b/pushup combo sets until I couldn't. 3 or 4 pullups/3 t2b, then 8 pushups with feet on fit ball. Shake out the arms for a short bit, then repeat. Did 3 sets, followed by some negatives and another set of T2B.

Triceps side lunges at 50 lbs, 2 sets.

Roller and exercises to work on the achilles tendonitis.
 
Dang - I sure didn't mean to let this slide... going to be a flurry of posts as I catch up!

11/7/12
Wednesday 138.4
Gym this morning as T booted me out of the house early since he needed to get up and get moving himself - he is spending this glorious autumn day rock climbing. EXF for me, 25 minutes at high resistance, high crossramp and high steps/minute (180 avg). Avg HR 148, max 160. Machine said 355 calories while HRM said 248. Too bad about that extra 100 calories!

Physical therapy with Dan who wasn't in a torturing mood today. He suggested I consider not exercising these next 2 days while I'm at the conference, saying maybe some rest, massage and rolling would be better. Hmm - shall take that under consideration, but it is so hard to not do anything. And it will be warm in Phoenix - great to get outside and run.
 
11/13/12 139.6
Back from the conference and a lovely but frigid 3 day weekend, still resting. Decided to give my PT's advice a real chance to work. We did swim on Sunday, and I did a fair amount of walking yesterday working on projects at home and helping put up the monkey bars (we are so close to being finished!!), but no concentrated exercise
 
11/16/12
I did several hours of hard labor yesterday, and while I was beat at the end, it felt wonderful! Last night T and I noted that our current method of getting firewood is much like a "slosh tube" workout. T cuts the (dead standing) trees into long pieces that I then carry over rough, uneven ground back to the truck where we cut them into woodstove sized pieces. But the carrying part is much like the slosh tube - the wood is heavy, unsteady, moving, and trying to slip out of my arms and hands as I climb over hills, rocks, bushes and grass clumps. Probably 2 more days of this and we should be in good shape for winter.

Friday 139.6
Short on time but got in 20 minutes going all out on the EFX. Showered and went to PT where I swear Dan completely rearranged how the muscles and tendons in my calves fit together! Ouch!
 
11/19/12
Had an excellent weekend. Saturday was sort of a putter around day other than about 30 minutes of fairly intense cardio/strength as I single handedly threw 3/4 cord of firewood out of the truck and into the pile (which is growing nicely!).

Sunday was great - Shoe Hill Loop with T clockwise, so we ran uphill on the middle 1.1 mile - one of our best times ever at 10 minutes. My first run since before the GCDC over a month ago. Tom got 6 of the bars up on my monkey bars on Saturday, so we had to test them out with a few laps. Dang, they are high! Right away we figured out some add-ons to make them multi-functional. We will put some climbing holds on the outside railing for a killer hand traverse and we figured out that a cross beam in just the right place will allow us to work towards a human flag. Dang - have you ever tried one? It is going to require a lot more core and back strength than I have now, I'm pretty good... Can't wait!

Anyway, back in the house, since I was sweaty anyway and had some new DVD's to try, I did the medicine ball workout followed by the dumbbell workout. Later in the day, we finished the monkey bars so did some full laps on it. Best birthday present ever!

This morning I couldn't face the gym after a good weekend outdoors, so we did did Shoe Hill loop again - it was 21* when we set out, and just twilight, but worked into a good if chilly run.
 
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