Grace's Asylum ~ Sponsored by Musclespeed

[grace_ou]

fawk I wonder why??!!!! Geezus...you do more in a day than I do in a week...and *I* am tired ...hungry and cranky...

whew....

You need a Colorado vacation....just sayin....

what's funny about that is technically I'm on vacation. Spring break... yeah I actually choose to do this for spring break.

CO vacation supported by me too!


hot oil massage by Grace and Goat = win

I really hope to make that trip this summer.... *runs to pack oil*

[grace_ou]

Date: Thurs. March 22,2012
Sleep: 6
Hydration: 42
Mood:
Blood pressure: 115/76
Resting heart rate: 45
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Night: Soak in rev


Rollers: Cycling
Total Time: 2.30 hours X'2 = a 5 hour workout plus stretching & ect..
Rollers/Drills/Sprints

The weather is killing us this week. The rollers can just be devastating sometimes. LOL They can be harder then actually riding outdoors. Unlike the turbos where the bikes clip into the trainer, rollers are like treadmills for bikes. You have to balance and time your pedaling or you fall off there's no coasting. To boot rollers in group training are lead by our coach or other leader and what they will do is call out target speeds, or drills or sprint intervals ect.. much like the treadmill workouts above they are all preplanned.




Half my training week has gone unlogged this week I'm gonna give it through the weekend and if I can't pull everything together so I have the time to keep up with all my responsibilities and still mange the time for posting my workouts correctly then I'm gonna just break for the summer from my log. IMO half a training log is useless.

But hopefully I can get things together.

[Mountain_Goat]

what's funny about that is technically I'm on vacation. Spring break... yeah I actually choose to do this for spring break.



I really hope to make that trip this summer.... *runs to pack oil*

vacation???? wtf...you are a sick and twisted girl...

HAWT.....but sick and twisted....

WOOT!!! I got oil...just bring your sexy self damnit!

[grace_ou]

I know its ****ed up to be training this hard on vacation.

[vanessa40]

Wow girl i am tired just reading that workout.
Hope you are feeling better

[grace_ou]

Wow girl i am tired just reading that workout.
Hope you are feeling better

I am feeling much better today, more energetic for sure. It's kinda funny all week I've have been exhausted, over whelmed and cranky. Today was the first time I've seen sunshine all week. One good day out riding and my whole disposition changes.

[vanessa40]

I am feeling much better today, more energetic for sure. It's kinda funny all week I've have been exhausted, over whelmed and cranky. Today was the first time I've seen sunshine all week. One good day out riding and my whole disposition changes.

I know just what you mean..
Glad you are feeling better

[KissIcon]

Heya Grace.

Just a cyber drive-by trying to do a little catching up.

Hope your feeling better and have a good weekend.

[LoveMyInk]

vacation???? wtf...you are a sick and twisted girl...

HAWT.....but sick and twisted....

WOOT!!! I got oil...just bring your sexy self damnit!

this x 1 million

[grace_ou]

Date: Saturday March,24,2012
Sleep: 8-9
Hydration: 41
Mood:

Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.




Cycling: Road


Heart rates: 155-235
Weather:
79 degrees
7 mph winds
sunny



We worked hard to today but kept the pacing fun. We hung out and trained around OK city & Heifner today which is basically a big meat market. It's a an area around the lake where everyone goes to train for cycling, running, also kiting and sailing ect.. it's always full of single people looking to hook up. LOL, recently it's gotten attention because under cover cops have started busting peole for having sex or soliciting ect..

It's not someplace we would go for serious training because there's just to many people out there. But it's fun social area for all kinds of athletes and non athletes.

We had alot of fun and as usual for the first long day riding in sunshine ... I'm sunburned! You would think I would learn by now!!

We did the whole family BBQ & beer afterward.

I know just what you mean..
Glad you are feeling better

Thanks..

Heya Grace.

Just a cyber drive-by trying to do a little catching up.

Hope your feeling better and have a good weekend.

I am!! See post above! I so need to make lots of drive bys!!!

this x 1 million

I could so use a vacation from my vacation!! lol I miss all the trips I use to make Co!!

[Mountain_Goat]

I could so use a vacation from my vacation!! lol I miss all the trips I use to make Co!!

Make it happen!

[grace_ou]

Date: Sunday, March 25,2012
Sleep: 7-8
Hydration: 41
Mood:


Great day for cycling!

Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Cool shower with vinegar soaked cloths. Yeah smells bad but good for the sunburn. Apparently either my sun block didn't work or it wore off to soon, cause I'm burnt to a crisp.


Cycling: Road

Heart rates: 155-175
Weather: 81 degrees, sunny & 10 mph winds.





Notes: Our ride went from Norman to Ok city and around the boathouse trails. Fairly relaxed paced today but a decently long ride. We obviously need to log the miles for training but with all the structured workouts indoors we really just want to train at our pace today and enjoy the sunshine!

Monday I resume more structured workouts.

[NC_RudeBoi]

Get'n it IN!!!!

[grace_ou]

Get'n it IN!!!!

I'm gettin like a virgin today.. Lift, ouch, lift, ouch.. LOL. I had to bench and squat today with my back looking like a lobster boil.

[Mountain_Goat]

I'm gettin like a virgin today.. Lift, ouch, lift, ouch.. LOL. I had to bench and squat today with my back looking like a lobster boil.

ow ow ow!!!

Sun Screen!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!

[grace_ou]

ow ow ow!!!

Sun Screen!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!

What's ****ed up is the first day my bad no sun block, but the burn wasn't that bad day 1. Day 2 I hosed down in that **** and it's icky sticky yucky.. still got more sun. It sweats off. I'm gonna die of skin cancer. lol

[LoveMyInk]

pack sunscreen with your other stuff you take with you and reapply!


also aloe with lidocaine = amazing feeling stuff although I'm sure you have access to better stuff

[Bronzebird]

Hi Grace, nice to see the warm weather in your neck of the woods...We had snow on the first day of Spring in Oregon, crazy weather lately.

Now on that sunburn, we have Alovera plants that are waiting to be plucked for the soothing cool gel right out of the leaves...

Workouts and rides are looking good

[grace_ou]

pack sunscreen with your other stuff you take with you and reapply!


also aloe with lidocaine = amazing feeling stuff although I'm sure you have access to better stuff

That's actually not as easy as it sounds. Unless I have a support vehicle following me (sometimes I do, sometimes I don't) then I can't give up the space for water to carry sun block. There's also the issue of where I'm riding. It's very dusty here and lots of times I'm covered in dust and grime as much as sweat. If you layer sunblock over that it reduces the ability for sweat to cool the skin. It's just not as simple as it sounds.

When I have support truck then we can spray off with water and reapply sunblock on occasion.

Hi Grace, nice to see the warm weather in your neck of the woods...We had snow on the first day of Spring in Oregon, crazy weather lately.

Now on that sunburn, we have Alovera plants that are waiting to be plucked for the soothing cool gel right out of the leaves...

Workouts and rides are looking good

Yeah I've been using aloe today and I put some vinegar compresses on it last night. It helped ... I go through this every year at the start of summer. It's great riding weather now though!

We didn't really get any snow this year, and winter was very mild. I except we have one hell of a hot summer coming up.

[grace_ou]

Mango-Chili Protein Shake w/ Tequila for the booze hounds

Mango Ice cubes/puree mangoes with a little water and freeze them into ice cubes
(or about 1/2 cup diced and frozen)
1/2 egg whites
1 small lime (key lime) + little lime zest
1 scoop vanilla whey or unflavored
11/8 to 1/4 tsp. ancho chile powder
little water if it's to thick

This will run ya about 40 grams of protein.

Now if you like throw in a shot of tequila and get ya buzz on.

[grace_ou]

Date: Monday, March 26,2012
Sleep: 7-8
Hydration: 41
Mood:

Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.


Weightlifting: 2 hours Focus today was primarily building strength in my knees

Stretches
A.Hamstring
B.Quads
C.Calf
D.Hips

Bulgarian Split Squats Leg press
1x5 @ 60
1x5 @ 75
1x5 @ 90
1x5 @ 105
*each side

Decline squats
3x5 @ 125-135-145
6x3 @ 155-175-195-215-235-245

Abductor & adductor machines
5x5 @ 130 / 5x5 @ 130

Leg curls
4x5 @ 70-85-100-115
2x3 @ 130

Leg ext,
4x5 @ 70-85-100-115
2x3 @ 130

Something I don't know the name of.. lol..it's a leg press exercise
3x5 @ 115

Stabilization w/ therabands 4x10 on each on each side
A.Knee extension
B. KNee abduction
C. knee flexion
D.Knee abduction

Cable flat bench press
3x10 @ 100
3x5 @ 125
3x5 @ 150

Underhand flyes??
3x10 @ 50

Flyes
3x10 @ 80

Abs, abs, abs..

Hand Bike: 20 mins 3.50 miles / hill profile



Cycling: Road/Track recovery pace w/ some handling drills
Total Time: about 2 hours



Meals: Post gym
whey ~ egg whites ~ berries ~ greek yogurt

Meals: post cycling
Italian sub .. w/ 2 low carb beers


I large loaf of french bread, 6 slices of cheese, 1 onion 2 garlic cloves 1 orange bell pepper sauteed in pesto & pine nuts and IDk a bunch of sandwich meat .. I was hungry.



Meals:
Grilled chicken, baked lays granola bar

Meals:
Whey ~ mangoes ~ lime ~ allwhites ~

[NC_Tarheel]

Subbed

[grace_ou]

Subbed

Hey you picked a good time to stop by... I just frebreezed my person. I smell better.

[grace_ou]

Today in confessional.. I frebreezed by underwear and compression gear before going to visit a doctor. People this is why I never want to be a doctor!! Because people do stuff like this!!

I was running late from training and I didn't have time to shower! Don't judge me I couldn't help it!! I had a training session in that stupid sweat box and i had to run in compression gear, which sweats horribly even without being a heated room!

There are some days when truly I should be asking myself why I enjoy this, maybe it's a sign of more serious problem or mental disorder. Maybe I have a problem I don't know about!

[NC_Tarheel]

^^^^puts feet in stirrups.....^^^^^





.....and not a single *&%$ was given

[grace_ou]

^^^^puts feet in stirrups.....^^^^^





.....and not a single *&%$ was given

No joke a few months ago one of my team mates had to have colonoscophy or whatever it's called, and a whole group of us rode 25 miles with him on bike to his appointment and then rode home. It was not a good decisions on his part but loads of entertainment for the rest of us.

[grace_ou]

(this from my q&a at asylum.. it's targeted for beginners and unedited and given how tired I am prob full of mistakes lol)

Training the Mind for Mental Toughness

Mental toughness is an essential component to performing at your full potential when every muscles in your body begs you to stop. In endurance races it can set apart good athletes from great athletes. It can be the difference between experiencing an exhilarating event or hating every moment of it, it can literally make or break you.

The body follows where the mind takes it, so the first step to mental toughness is in learning to open a dialogue with your inner abused child. Your inner abused child is that voice inside you that tells you to slow down, or tells you it's tired, or says simply says this doesn't feel good maybe we should stop. Sometimes it's just a whimper, other times it screams out in pain. This is your bodies way of protecting it self, of conserving energy stores and protecting muscles from damage. This inner child needs therapy, because well he or she gets confused by what are you doing. So to help this child help you we need to open a dialogue so both parties can work together.

Dialogue between you and your inner child can be very simple to learn. When your inner child says, “I'm tired. I can't do this.” You say,”I'm not tired, this will pass, I can do this.” Allow yourself to continue down a path of verbal negativity and your body will fulfill what it is thinking. Keep your mind focused and positive. When you are pain if you allow yourself to dwell on it then it will become harder and harder to deal with. However tell yourself it's just discomfort it will pass and chances are it will.

(Please use some common sense here.. If are truly injured you can't think your way out of that.)

The idea behind mental dialogue is to keep the thoughts entering your head focused, productive and positive. It's to teach you to stay on task. To mentally shut out thoughts and feeling that are unproductive to your goals. It's just a fact endurance races of any kind are not comfortable if you do not learn to block these discomforts out you probably want get very far.

Mantras are a popular way to keep the mind focused and on task. Choose words that enhance the task in front of you. For example when you find your tense, repeat a word or phrase of words that will help relax you and reduce your anxiety. When you feel pace slipping try words like steady, even pace.
Focus on the words with movements to match.

Mantras and visualization together are another way to improve mental toughness. If you are a cyclist and having trouble climbing try thinking steady, circles, smooth and imagine seeing your self accomplish this. When you are stressed try saying calming words and visualize images or moments that calm the mind and body. If you are running and you feel weak try reaffirming to yourself that you can do this, you are strong and visualize a time or imagine it to be true.

If all else fails lie to your inner child. Say to yourself just 5 minutes or 5 more miles. Repeat the lie as often as needed. It surprising how well your body responds to being lied to. This can also be very useful in learning to ignore discomfort. When in pain tell yourself it doesn't hurt. It's a good start to learning to block out discomfort.

Next, stop thinking of training and quitting as an option. If quitting is a choice then when things get hard you'll waste a lot of energy trying to talk yourself out of it. Quitting is never an option to me. I never waste time thinking about quitting because if it's not an option then you know you have no choice but to finish a hard session or a race. You have to get home after all.

[Mountain_Goat]

Hey you picked a good time to stop by... I just frebreezed my person. I smell better.

HAWT!!!!




lolz

[grace_ou]

Date: Tuesday, March 27,2012
Sleep: 6-7
Hydration: 39
Mood:

Blood pressure: 115/75
Resting heart rate: 47
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

*Skipping sunburned areas.



Notes: I actually swapped my day off from Wed. to today because I had to take my son to the doctor, but I had a run to make up so I went and trained at like 4am this.

Sprints: Outdoor track
2x200m @ 90% w/ 3 minute rest periods
2x150m @ 90% w/ 3 minutes rest periods
5x100m @ 90% w/ 3 minutes rest periods
2x200m @ 80% w/ 2 minutes rest periods

* moved indoor for heat training..
Running: Treadmill
60 mins moderate pace

Hand bike:
30 mins level 10 - hill profiles
*not easy to do with sweat dripping everywhere!

Rowing:
30 minutes

HAWT!!!!




lolz

LOlz.. febreezin my ass isn't one on my finer moments in life but sometimes a girl gotta do what sh gotta do. Sad part is it ain't even the first time I've done that.

[grace_ou]

I set a new 10 k pr this morning by 47 secs.

..good job me. I knew that avi was gonna be good luck.

more later when I post my workout..