Sure!

11/20/12
It was LUNGE DAY! Did a quick 10 minute warm-up on the EFX, then upstairs for BOSU. Somebody had my favorite 5Kg medicine ball so I muddled through with one of those 12lb balls with a handle. Not nearly as good, but the other medicine balls are either too light, too big, or too slippery (yes, you can call me Goldilocks).

Put the IPOD in 80's mode and happily lunged on the BOSU and the floor (back step lunges) to Oingo Boingo, Depeche Mode, and the Go Go's. I shall be hurtin' tomorrow but my major task will be baking T's pumpkin pie so not a big deal.
 
11/21/12 139.2
We both needed a recovery day after killer bum workouts yesterday, so we did 3.2 miles on the Shoe Hill Loop, walking briskly. At 20* and a light breeze, we might have frozen with a casual stroll! The sun wasn't quite up, but we could see well enough to miss most of the rocks, and starting off the day walking with my guy is tough to beat.
 
11/26/12
We had a great holiday weekend.

11/22/12 138.4
Thursday I got the pies done first thing (turned out beautifully too) then when I put the turkey in the oven I told T I had an hour to play. I'm thinking play - he is thinking workout... So we set up a circuit - down and back on the monkey bars (see video link below), over to the trickybars for 10 muscle ups (my stand was a little on the high side so I focused on plyometrics and jumping/pushing/lowering right back to a jump - no pauses), 10 pushups, 100 speedjumps and a few double unders, 8 squats with 25lb plate in each hand. We did the circuit 5 times. Ugh - it about killed us, then T picks up the camera and says come do the monkey bars again.

Friday 139.6 we walked Shoe Hill Loop (3.2 miles) then braved the Black Friday hoards at Best Buy to get a new camera.

Saturday (141.0) we were up at 4:00 am and headed to the Grand Canyon to do the "Grandview Marathon" - trailhead to the Colordado River and back is 26 miles and has 5000 feet of climbing. It seems like hikes on this trail tend to go awry so I am always hesitant about it, but this time it worked out. It is steep and scary exposed at the top and in the middle, but then just long and meandering down to the river. We took our shoes off and basked in glorious sunshine for 40 minutes on the river, then headed back up. We had a vague goal of doing the roundtrip in 9 hours, but didn't push hard on the way down so knew we wouldn't make that time, however, we could still go for our fastest time out... We got water at Hance Creek and then cruised up the super steep section near Page Springs. In this section, the trail climbs about 5 feet up with every 3 steps you take. It is steep, slippery and hard going - a great quad and glut pump. At Horseshoe Mesa, we still had 3 miles to go and we were 8 hrs 15 minutes into the hike (including lunch break) so I looked at T and said "think we can get out in 45 minutes?" He said "No, probably not even an hour, but give it a try if you like." So we set off. At the notch that marks the last mile, another hiker who left the mesa around the same time we did suddenly sped up - we could hear his breathing. Tom said something along the lines of "he can't catch us" and I was determined to make it so. No one beats me climbing out of the Canyon! We did the last, super steep mile in 20 minutes and no, he didn't catch us! Total round trip 9hrs 40 minutes. A glorious day!

Sunday (141.0) was a rest day. Considering how badly my achilles tendons hurt all day hiking, it was a really pleasant surprise that they were not screaming on Sunday.

Shoe Hill Loop this morning, 11/26/12 139.6. No recovery mode though - T had some idea about walking at 70% of his max heart rate, so we were hoofin' it. 3.2 miles in 42 minutes - a bit over 13 minute miles.
 
11/27/12 140.0
Did 15 minutes on the EFX this morning, boosted the resistance up a couple of notches and went at slower steps per minute. Then BOSU with medicine ball to loosen up a shoulder (maybe too many laps on the monkey bars too soon - it is killing me!), balance routine on the BOSU, and then into the weight room for some upper body work and a few quad lifts.

PT says go see a foot and ankle specialist, so I'm trying to make an appointment. It was a major drag to hike all day Saturday worrying about whether I was going to blowout a tendon, and climbing 5000 feet on my toes was interesting, but not the way in which I want to hike all winter. Grrrr.
 
11/29/12 139.8
Remember that old Foreigner song "Head Games"? That is where I was this morning.

I'm in lunatic mode until 12/7 is over (and almost certainly into the next week as well) so I went to the gym for some sanity maintenance cardio. But... I'm listening to an audio book called Mistakes were made (but not by me) which is all about how we humans use self-justification to resolve cognitive dissonance. Before long, I've got my brain in a complete tangle!

First, my favorite EFX machine that looks out the window instead of at the stupid TV's was in use by someone who just putterss along... which of course is her right... but I NEEDED that machine today. So I decided on a treadmill and then choose a program because again, I want mindless and don't want to be in charge of pushing myself... I'm doing escalating interval at 4.7 mph (walking). I'm cruising along easy when the treadmill is flat, and frankly, not pushing all that hard when the incline cranks up so my heart rate is in the "fat burning" zone at first and then works it way into the "cardio" zone, but never even hits the "red" zone which is usually where I spend my gym time (rightly or wrongly - it makes me happy and feels good!).

So I'm feeling kinda lazy in this workout, but then I notice these little justifications popping into my head - both internal and external. I'm telling myself I'm taking it a little easier on my unhappy achilles tendons, I'm telling myself that it can be advisable to exercise at lower intensity, I'm looking at the others in the gym who are exercising and noticing they do not appear to be pushing themselves so I am certainly no worse/not lazier than the 'average person' and on and on. So then the program comes to an end at 30 minutes and I've burned a measly 200 calories, and I know that I don't have time for a long workout and really should go upstairs to do some exercises to help the stupid tendons and to stretch, but instead my EFX machine is free and I could go blast out some high heart rate cardio... and I started it and went for 5 minutes... but finally went for sensible - upstairs to do the boring exercises and had a good stretch.

Be careful what you let into your head, it can really muck up a good workout!
 
12/3/12 138.6
Saturday we played on the Monkey Bars and with the new camera. Should T get it hooked up to the computer to download some images, might have something fun to show. Laps on the bars were great, also did lots of pull-ups and chin-ups, and started working on what I am calling the "dyno-mount" which just means trying to do a dynamic jumping/climbing move to get up to the bars and that would be cool if I could do it on rock sometime. Pics of the attempts at human flags fully documented how far we have to go - and boy, did that tweak my lower back!

Sunday was a day of hard labor - more wood cutting so hours of walking up and down a loose hill with heavy, akwardly unbalanced objects in my arms. We both woke up feeling exhausted and drained, but did Shoe HIll Loop this morning (3.2) at a brisk walk in 45 minutes.
 
12/4/12 139.6
12 minute all out sprint (was supposed to be a warm-up but I was not in the mood) on the EFX, then upstairs for BOSU/medicine ball work, BOSU one-leg balance exercises (really good king dancer position with a nice arc this morning), and 3 songs of lunges - 2 on the BOSU, one back stepping with the medicine ball.
 
12/5/12 140.4
Hammies and gluts were grumpy from the lunges yesterday - must have done it right!

Shoe Hill Loop with T this morning, temps in the high 20's, sun was just coming up - glorious morning to be out with my guy. Did the middle 1.1 in good time today @ 8.23. At the end I really focused on fast feet and T said I pulled away from him quickly. When we got back I did a quick lap on the monkey bars - I just love those things!

Overall, 35 minutes and a great start to what will be another long hard day of beating my head against computers.
 
12/6/12 141.2
Thursday's workout was about maintaining my sanity for 2 more days until this monster is put down - or until the weekend... 20 minutes at high speed on the EXF - average step rate above 190, resistance level 8. Was racing the calorie counter to get to 300 by 20 minutes, but missed by 3 seconds. Poo! I know the calories are bogus, but I use it as a means of comparing intensity of workouts or today as a means of pushing myself.

Then upstairs to try some new exercises I saw in a training DVD T brought home from the library on joint stabilization. With all the monkey bar and other bar work, I'm worried about injuring a shoulder. These were some great exercises for the little stabilizer muscles in the shoulders. Then I did pushups on the mat, the BOSU, and with feet on the fit ball followed by other core work
 
12/09/12 142.0
Good hike on Sunday. A cold front blew in Saturday evening which meant more clothes, but that water would be less of an issue, since this particular hike is pretty darn dry. T's friend Brian wanted to join us and thought he was 'ready' for the mileage. We really hoped he was right as there is no shortcut out on this route. Our day packs were heavy as we each carried about a gallon of water. I had 2700 calories worth of food and a heavier jacket than usual, plus a warmer hat than I normally take. Good thing, i needed all of it! We set off in morning twilight - great view of the planets that happened to be aligned just now (doom and destruction by some forecasts!) with the smidge of crescent moon.

The Grandview trail was as steep and exposed as it was at Thanksgiving when we were last on it, only this time it was dark and I had a pretty gimpy headlamp on... the dark didn't last more than 30 minutes and then we were cruising down to Horseshoe Mesa. Turned onto the Cottonwood trail - eek - steep, loose, rocky beast of a trail. I just hate that stuff! Luckily, it was only about a mile and then we were on the Tonto and it was all new terrain. I was out front, cruising along, really enjoying the chilly morning and how each turn brought a new view. Rolling hills, little ups, little downs, no major elevation changes. We had some canyons to pass as landmarks - huge and complicated Grapevine, small fairly steep Boulder, and wide open Lone Tree. In between each, we would traverse out to the edge of the Grand Canyon for a quick glimpse of the river far, far below. There are a couple of spooky sections, but really beautiful. At long last we made it to Cremation canyon, notable because this one has steep, loose descents into the 3 arms followed by steep loose climbs out. After a long day of steady cruising, the 3 descents were brutal!

Made it to the Tip Off on South Kaibab at about 8 hours, a little behind schedule, but not terrible. Just 4.4 miles and 3260 ft to go... I'm psyched because finally there is a big hill to climb! If it were just T and I, we could make it out in 1.5 hrs and still be under the 10 hours we planned. Unfortunately, Brian was about spent. T and I each took what we could of his heaviest stuff (his pack was ridiculous but we didn't find that out until about 20 miles in) and we set off up the hill. We went slower than we would have gone, but the pace was OK. At first, B was hanging with us, but after a couple of miles he was dropping farther and farther back. We made sure he was eating and not just drinking as that won't work, but he just got slower and slower. At Cedar Ridge, we waited 20-30 minutes for him and at that point, decided we needed a new plan.

When B got there he was in despair, feeling bad physically, and more importantly, feeling terrible mentally about how slow he was, how he was letting us down, and so on. We gave him an electrolyte and since his tummy was not good, I gave him an Expresso Love Gu - the magic elixir. He took that really well. Tom was already shivering in the cold and wind with all of his clothes on, so we agreed he should go up the trail and out to the car to bring it closer, saving Brian an extra mile. I would stay with Brian, walking him out. It was nearly dark and getting really cold, the wind was fierce at time. I told B we could go slow, but that we had to keep moving. I explain about how relentless I am and why I am going to be that way with him. B doesn't say much to that. Leaving Cedar Ridge, there are steep switchbacks and he really wanted to stop, but I wouldn't let him. We almost made it through that section but I had to stop and pee, so told him to go on ahead. As I was catching up, I was about to say how great he was doing when he collapsed in the dusty trail. Ugh! Poor Brian is down in the dust (it's about an inch thick and pretty nasty because of the mules) curling into the fetal position saying "I'm sorry, I'm sorry". Poor guy, the best thing I can do for him is be calm and get him moving so we get out of the Canyon. After some soothing words and a calming touch, I get him to sit up and eat another gel by telling him how yummy the Chocolate Outrage Gu is. I'm freezing in the wind and I have to get him moving. Eventually, it works, and we are up and walking again.

Finally, we are done with these switchbacks and now have a moderate stretch ahead of us before the last set of switchbacks to exit the Canyon. I see a light up there so I'm pretty sure T is back and waiting for us. Once we start the switchbacks, I notice a light behind us, so can tell B we ahead of someone else which helps a little bit. I also tell him that after 2 switchbacks, we can stop again so he can have another Gu. He loves the Expresso Loves so I tempt him with one of those. It works, we get through the switchbacks more quickly than I hoped and he sucks down the gu. He is actually feeling a bit better and realizes that I am freezing every time we stop, so gets up to move without much prompting from me. A few more switchbacks and we see lights. I call ahead to Tom. At long last, we are at the top, safe! Tom hands me my down parka which I gratefully slip on and we get B bundled into the warm truck. He is OK, we are all OK.

In the end, it was 12 hours, not 10, for the 28.7 miles. 4275 calories, avg HR 115 - long slow steady. T made it up from Cedar Ridge in about 20 minutes so we know we could easily do the hike in 10 hours, even with the extra mile out to the car, but I am not in a hurry to do this trail again. I much prefer steep up and down to long and rolling. I was feeling fairly beat up Monday morning and so called off work as sitting at a desk all day would have killed me.
 
12/11/12 141.0
This morning I decided to give into Tom and Dan (my physical therapist) and am going to do at least 3 weeks of not beating up on the achilles tendon, so I did 20 minutes on the rower. I am going to give this a go - rower can be a great workout and it is something new, a skillset I can build on along with some core and upper body work. I really want to do a snowshoe race in Utah in January and I am might not be able to if I don't get the tendons back to full health.
 
12/12/12 141.0

I'm pleased to say my second day of rowing showed some improvements. Time/500 meters was down around 2:30 or better, whereas yesterday it was up around 2:48 as I was trying to get the hang of the motion again. It has been about 10 years since I did much rowing. I decided on a lark to see how my rowing 5k time compared to my running time as it would give me something to work toward. Very happy to report I beat my running PR by 35 seconds! Not at all sure that is meaningful, but I was pleased with myself.

Upstairs to do 4 sets of pull-ups/toes 2 bar/push-ups. I about collapsed on my face with the last pushup. Later in the locker room, a woman who had seen me said 'Nice job on the pull-ups".

Being kind to the achilles, I did single leg quad lifts at 45lbs, but nothing that stressed the calf or ankle. I'm thinking I can easily use this time to make some solid gains in other areas, including upper body strength.
 
12/13/12 141.0
Another day, another 6k on the rower. Actually, I am pleased at my progress in making efficiency gains. Dan, my physical therapist's office is in the cardio room at the gym, so he popped out in the middle of my 5k pull and we chatted for a few minutes, yet I still beat yesterdays 5k time by 1 second. Avg time per 500 meters was 2:29 despite the few minutes in the middle when I was talking with Dan and so not rowing well.

Dan chided me just a bit for having done 29 miles on Sunday, (T told on me) but was pleased I have switched to alternative workouts this week and suggested I keep it up until I see the doc in January. I am sure I will as I am also pretty sure T is not going to let me go hiking.

Snow forecast tonight - could be I'll have to switch the first part of my commute to snowshoes or XC skis depending on how much we get!
 
12/14/12 141.0 - geez, I am stuck at this weight, 2-3 lbs higher than I want to be. Holiday snacks and stress is getting to me!

No time for much this morning, but needed a workout. Just went for 5k on the rower - new best time of 24.18! Avg time is down to 2:24/500 meters.
 
Snowed all day on Saturday and I was a slug, perfectly happy hanging around the house in my jammies and taking naps. Given that my weight has been up, it was no surprise that the Saturday morning weigh-in and body fat numbers were not pretty... one cannot indulge in holiday foods and expect anything different...
140.6 lbs, BMI 22.1
Athlete mode: 17.7 fat, 57.4 water, 38.6 muscle
Regular mode: 27.2 fat, 52.5 water, 35.4 muscle
avg bf% = 22.45 %
guessing calipers would go at about 18% at the moment

So as not to be complete sloths, we did do the dumbbell workout on the Hodgkin DVD's - 30 minutes and a lot of pushups! I also did the shoulder integrity exercises earlier in the day.

Sunday the sun came out and we got the shovels out and dug, and dug, and dug. Then we headed to town. The pool was empty so went for a swim - many laps left me kinda shaky - I am just not a swimmer! Next, into the weight room. Bench press since T was there to save me - it has been a long time and I certainly haven't made any gains. I got up to 75 lbs and it seemed pretty hard although I did 3 sets. I wouldn't have done it unless T was there to grab the bar!

Couldn't do T2B because of the setup in the east side weight room, but did do 4 sets of very good pullups using the bar grips.

Also did single arm rows @ 60lbs, hamstrings, quad lifts, hip flexors and 2 songs worth of lunges on the BOSU ball.
 
Monday 12/17/12 140 lbs
Rowed for 25 minutes. 5k time was nothing special, 24.30ish. Someone stopped to talk with me about snowshoeing in the midst so I just stopped rather than have a few minutes of bad rowing.

Roller and heel lifts.
A gift box arrived at the office so ate far too much junk.
 
Wednesday 12/19/12 142
AAACCKK! This is the upper limit of my 'allowed weight range'. Guess all the office snacking and no workout yesterday did me in.

This morning my body said enough with this rowing, I needed some high heart rate cardio and my favorite EFX machine by the window was open. I could not resist. Did 30 minutes, avg steps/min of 181. Machine calories, which are always silly high said 430 while my HRM says 300, still 430 isn't bad when I use it to compare to other workouts. My best for this workout is about 450 and relative effort is all I use the calorie display for.

Good rolling session afterwards to make up for this to my tendons.

Total workout was 42 minutes, 380 cals, avg hr 144, max 166, mental state - waaaaay better! Fit/fat line at 131.
 
Thursday 140.0
Back to behaving myself and so back to the rower. Had a good session and came very close to meeting the next goal of getting under 24 minutes for 5k - 24.03. Given the real goal is to match T's 5k time of 22.18, I have a ways to go, but need to take it in chunks. I'm thinking his greater height (9 inches taller than me) and weight (40 lbs more) gives him an advantage on the rower, but that is no excuse!

Calories on the machine said 292, calories on my HRM said 230. I had a moment of dispair until I remembered the HRM will tend to read low for certain kinds of exercise, rower and swimming are included.

Roller and heel lifts afterwards.
 
Friday 12/21/12 140.6
No appocolypse it seems - just as well, I have plans for next week!

Brought my cleats in and rode the spin bike this morning. Enjoyed it very much and it felt like a good workout that did not aggrevate the achilles tendons! I need to do some research on the stats for the bike. I went to 200 kilo joules, but don't really know what that means. Watts readout seemed to range from 120 - 150, mostly in the 130's, and after getting used to the bike, I kept the cadence in the high 90's. Can't remember what good bike cadence is, but I'm thinking it should be over 100.
 
Friday 1-4-13, 136.4 lbs

Winter break started off great - fresh snow, glorious sunny days.
Started Saturday (12/22) morning with a snowshoe around our Shoe Hill. It is just as good on snowshoes as not - harder actually! This was my first excursion with the new Red Feather Vapor running snowshoes - I LOVE them! So much lighter than my MSR's (trusty workhorses) but dang, running on snowshoes is tough! HRM says 587 cals, avg HR 153, max 166. Oh and add 15 minutes to our normal time for slogging in the deep stuff! Back in the yard, I couldn't resist doing a lap on the monkey bars - T has video if he will ever hook the dang camera up to the computer and download it... yep, still wearing the snowshoes.

Went to the gym on Sunday (12/23) and I did some experiments with the spin bike - hmm, it's kinda embarrasing when there is a pool of sweat on the floor... 50 minutes of that pretty well killed me, but I rowed 6k on principal - not sure what that principal was!
First 200KJ: 22:30 minutes, 225 cals on HRM, and avg watts looked like 140.
Second 200 KJ (cummulative workout on HRM)
500 cals total, 49:12 time (about 2-3 minutes in between the 2 sets), F/F line at 132, avg HR 155, max 168.
New workout for rower (my rowing was dismal!) Avg was 2:39/500 meters, 6k took 31:55, avg watts said 87, cals on rower was 319 (HRM said 250). HRM F/F was 131, avg 129, max 139.

Weight training with Tom on Christmas eve - was feeling strong. Pretty good mix, and did 80lbs for 1 set on bench, 2 sets @ 75. 4 sets of 4 pullups with really good height.

More snow, so snowshoed some Christmas morning - really cold though. Fairly nasty day, so mostly stayed inside

More spin bike on the 26th 164 max HR, machine said 475 cals while HRM said 320. Nasty weather, so did some errands and laundry.

Did another hard, fast snowshoe on the 27th after spending a few hours on firewood - digging, chopping, carrying, and then BAM - T went down first with fever, chills, and utter misery. I was determined to resist, but after one last Shoe Hill Loop on snowshoes on the 28th where I was sure I was working really hard, going fast, sweating up a storm, only to see my HRM said no, HR is 130 tops, 115 avg - crud - I'm getting sick! Sure enough, was sick in bed from Sunday to yesterday right next to T. We took turns sweating out the sheets, and no, I'm not talking hot steamy sex. New Years went by in a Nyquil haze, as did the meteor shower we planned to watch.

I should consider totalling my miles this year - too messy to even try for 2012, but I ran more and certainly did more lunges than I've ever done in my life! Some highlights of the year:
- I hiked over 165 miles in the Grand Canyon
- Improved my 5k PR by 1 minute 10 seconds, and improved my times in 2 local hillclimb races by at least 9 minutes each
- Went from 0 pullups to 6 pullups
- Decreased my body fat percentage by a little over 2% (as measured by calipers) while maintaining the same weight

I'm calling it a good year, and now that I'm done being sick, I'm ready to get started on 2013!
 
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