Gracie's Strong Living Journal

[BobisMighty]

Seems like you didn't get a lot of sleep. Shame you're body is so achy. I wouldn't even know what to suggest, since you have some of the best recovery methods I've ever seen. Those muffins look incredible though.

[grace_ou]

Seems like you didn't get a lot of sleep. Shame you're body is so achy. I wouldn't even know what to suggest, since you have some of the best recovery methods I've ever seen. Those muffins look incredible though.

I def need more sleep!! I don't know what's causing the odd muscle aches right now.. hopefully it'll just pass. It's weird doesn't feel like overtraining or standard soreness.. It feels like tension, like the muscles want relax and so far the only thing that helps is moving so it's hard to sleep.

I'm pushing really hard on a low calorie diet right now though so discomfort is to be excepted. LOL, I would worry more if I felt good right now!!


I think those muffins were amazing!! I just have no first hand knowledge of it!! They were gonna by breakfast this morning so one liked them!

Dieting over Thanksgiving will suck.

[BobisMighty]

Ooh yeah, you can't diet on thanksgiving! You'll miss all the best parts! Well you should have a special thanksgiving style dinner when you're done dieting.

[grace_ou]

Ooh yeah, you can't diet on thanksgiving! You'll miss all the best parts! Well you should have a special thanksgiving style dinner when you're done dieting.

Most of it I can make healthy versions of for me... it staying away from pies that's the problem!!! LOL

[grace_ou]

Date: Wednesday, Nov. 2,2011
Sleep: 3 maybe 4
Mood:

Supplements:
Multivitamin – extra c – ALA – biotin – lycopene – fish oils – fiber - cinnamon -

Rest Day

I did have a little lifting to make up... I kept it light.. circuits.. with double banned bar. 4x10 each..

Sumo deads
zerchers
Bulgarian split squats
GM's
pull throughs
ball crunches
ab roll outs
sled pulls...


Daisy hiding in the laundry basket..

[BobisMighty]

a lot of good exercises in that circuit. cute pic as well.

[grace_ou]

a lot of good exercises in that circuit. cute pic as well.

It was ok.. be happy to be doing some ME agin next week. My hearts always in the ME work.

[grace_ou]

Date: Thursday, Nov. 3,2011
Sleep: 7
Mood:
Blood pressure: 110/70
Resting Heart Rate: 54
Hydration: 40
Energy levels:good..

Supplements:
Multivitamin – extra c – green tea – ALA – biotin – lycopene – fish oils – fiber - cinnamon

*I did cut out the stims and that has really helped with the tenseness ect.. so I'm not gonna add those back.


Daisy with a mouth full of tomatoes.

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


Running: Fasted
45 mins of sprint & hurdles
30 min easier run


Cycling: Indoor VO2
10 min warm up
6 (6 x 4 mins @ high & low intensities)
10 min cool down

Yoga & shoulder prehab
1 hour..

Weightlifting: all band work so no numbers.
5x10 on all
Lunges
reverse hypers
band pull ins
hanging leg raises
decline sit ups

Notes: Normally I do sprints & speed work on Friday but I have a very long training weekend agin so it was moved to today.. Hopefully I'll be back to ME work on the lifts next week.



This has become my favorite stand by meal for cooking when I'm short on time or don't feel like cooking.



White fish breaded in Italian herb panko & grated Romano cheese .. bake on parchment paper so I don't have to wash the pan... at 425 for 12 mins. I like it with crushed pineapple mixed with sweet hot chili pepper sauce.

If you but the fish fillets individually wrapped they you can keep them on stand by in the freezer and they defrost in like 10 minutes or about as long as it takes for the oven to preheat.

[accelerative]

Nice to see you Grace!
It's so refreshing to be reading your log.

Your still going strong with your training

[accelerative]

Date: Thursday, Nov. 3,2011
Sleep: 7
Mood:
Blood pressure: 110/70
Resting Heart Rate: 54
Hydration: 40
Energy levels:good..

Supplements:
Multivitamin – extra c – green tea – ALA – biotin – lycopene – fish oils – fiber - cinnamon

*I did cut out the stims and that has really helped with the tenseness ect.. so I'm not gonna add those back.


Daisy with a mouth full of tomatoes.

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


Running: Fasted
45 mins of sprint & hurdles
30 min easier run


Cycling: Indoor VO2
10 min warm up
6 (6 x 4 mins @ high & low intensities)
10 min cool down

Yoga & shoulder prehab
1 hour..

Weightlifting: all band work so no numbers.
5x10 on all
Lunges
reverse hypers
band pull ins
hanging leg raises
decline sit ups

Notes: Normally I do sprints & speed work on Friday but I have a very long training weekend agin so it was moved to today.. Hopefully I'll be back to ME work on the lifts next week.



This has become my favorite stand by meal for cooking when I'm short on time or don't feel like cooking.



White fish breaded in Italian herb panko & grated Romano cheese .. bake on parchment paper so I don't have to wash the pan... at 425 for 12 mins. I like it with crushed pineapple mixed with sweet hot chili pepper sauce.

If you but the fish fillets individually wrapped they you can keep them on stand by in the freezer and they defrost in like 10 minutes or about as long as it takes for the oven to preheat.

Looks like some good food here. I'm taking notes! I'm so bored with my usual food stuff

[grace_ou]

Nice to see you Grace!
It's so refreshing to be reading your log.

Your still going strong with your training

Hey babe!! How's it going? Yeah training hard!! I have a few big things happening in Feb so I'm preparing! Sounds like you do to!!! Are you excited for the fourth round?

Looks like some good food here. I'm taking notes! I'm so bored with my usual food stuff

Oh yeah! I've been spending more and more time lately cooking. It relaxes me and keeping my dining choices interesting while dieting certainly makes it easier to do.

It great to have ya in hear!

[BobisMighty]

nice little band workout. and great food as always.

[generetired]

Love the food pics/descriptions. Glad to see your sleep has returned.

[grace_ou]

nice little band workout. and great food as always.

Thanks. I actually like working with the bands these days... but it's a little harder to track progress with them as you don't have actually weight numbers to write down!

Love the food pics/descriptions. Glad to see your sleep has returned.

Thanks.. yeah now I just need a few extra hours in my day!

[grace_ou]

Date: Friday & Saturday
Sleep: 8-9
Mood:
Blood pressure: 110/70
Resting Heart Rate: 51
Hydration: 40
Energy levels:have been great this weekend!

Supplements:
Multivitamin – extra c – green tea – ALA – biotin – lycopene – fish oils – fiber - cinnamon

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


Road cycling: Team Training
Mostly just base miles and a few drills.. nothing to exciting.. logging long miles.
2x 4.oo hour days.

I feel like Martha Steward on steroids this weekend. (Disclaimer:... that is a joke not an admission of steroid use.)

In the last two days, I've done 8 hours of cycling, prehab work, survived two earthquakes (it completely freaked out my little pig!) , completed a historical project, which included my first student job in photography ...( will post a few pics from it.) Was home in time to watch the game! Sadly may have seen Ryan Broyles play for the last time. ACL injury.. all that I still managed time to bake cookies with the kids for the Vets.


Hippy gingerbread men??

[grace_ou]

The Overholser Mansion.. sorry don't have time to go into the history right now.. These are a few of my pics from the project.


These are the pics I'm turning in so hopefully they look professional enough & actually capture the feel of the mansion.

[grace_ou]

Ok will post more later..

[BobisMighty]

Sounds like you got a lot done! Crazy about those earthquakes. Those pictures are amazing though!

[grace_ou]

Sounds like you got a lot done! Crazy about those earthquakes. Those pictures are amazing though!

Oh yeah.. busy weekend.. The earthquakes just added to the insanity! LOL They didn't do any damage in our area so they were kinda fun for us! I think there were 3 earthquakes maybe only two but like a dozen aftershocks. It was kinda fun. It was my first real earthquake.. and one of them I was like standing in the kitchen when it hit and I could feel the floor moving .. It was strong enough to shake my bikes off the wall hangers.

interesting weekend..

[grace_ou]

Date: Sunday
Sleep: 9
Mood:
Blood pressure: 110/70
Resting Heart Rate: 55
Hydration: 42
Energy levels:..good..

Supplements:
Multivitamin – extra c – green tea – ALA – biotin – lycopene – fish oils – fiber - cinnamon

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


Running Cross country: 2 hours

*That was it for Sunday...

A fe more pics from the Overholser Mansion project..

[grace_ou]

Date: Monday & Tuesday
Sleep: 6
Mood:


I took today off & tomorrow cause my son is having surgery agin.. so my rest days this week. I'll be back training on Wednesday.

Since my son want to able to eat much after surgery for a few days... his requested pre-surgery meal.


Pasta with roasted pablano pepper Alfredo sauce with tomatoes and pesto - olive oil - Italian cheeses melted over the top.

It was amazing but saddly I only got to taste it.. not really something to eat on a diet..


Daisy eating the left over tomatoes.

[BobisMighty]

Oh yeah.. busy weekend.. The earthquakes just added to the insanity! LOL They didn't do any damage in our area so they were kinda fun for us! I think there were 3 earthquakes maybe only two but like a dozen aftershocks. It was kinda fun. It was my first real earthquake.. and one of them I was like standing in the kitchen when it hit and I could feel the floor moving .. It was strong enough to shake my bikes off the wall hangers.

interesting weekend..

That is pretty crazy. I've never been in a real earthquake before. I suppose I hope I never am haha.

I hope your son heals up quick after his surgery. His pre-surgery meal looks amazing!

[grace_ou]

That is pretty crazy. I've never been in a real earthquake before. I suppose I hope I never am haha.

I hope your son heals up quick after his surgery. His pre-surgery meal looks amazing!

This is my first real earthquake .. and there has actually been quite a few... or like 2 or 3 earthquakes then a bunch of aftershocks. The heart of it was like 50 miles away so since there was no damage around me .. I've kinda found fun! lol

That meal was so good.. I'm so sad to not have actually eaten a plate of it! Serious restraint .. dude it was hard!

[grace_ou]

My kiddo had his surgery and what should have taken 2 hours turned into 5 hours! Once agin unexpected complications. They didn't even get to the second half of the work they needed to do. So now he's looking at atleast 2 to 3 more surgeries and we couldn't get another appointment set till January.

I doubt I can explain this very well but the were working on his jaw muscles and got side tracked because some of the tissue had fused together and needed to be removed...and some other **** went wrong.. but he woke up good, hasn't been in much pain and is in general doing very well.

At the end of all these surgeries we hope that he will have better movement in his jaws and be able to chew easier ect..

[grace_ou]

Date: Wednesday,Nov.8,2011
Sleep: 6-7
Mood:
I was only this happy cause I traded dinner for half a bottle of wine and hour in the hot tub.

Supplements:
Multivitamin – extra c – green tea – ALA – biotin – lycopene – fish oils – fiber - cinnamon

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


I don't have my training notebook so I'd much in the way of details on yesterday's training..

Run: Max base
better then the previous week that's all that matters..

Cycling: Vo2 max 1.30 hours

Lifting: Bands circuits

Marathon Cookie baking:






They were cute for about the first 4 dozen after that I wanted to murder those little bastards! Making smiley little cheery cookies was just pissing off so I hid a few angry little people in the mix.



Oh and we had another earthquake last night.. they don't really bother anyone except Daisy .. she freaks out!! even when they are small..

[accelerative]

I was only this happy cause I traded dinner for half a bottle of wine and hour in the hot tub.

Ah... Life is good!

Hilarious about the smiley and evil cookies! All for you? - Kidding.

I wish your kid a speedy recovery. Very stressful for everyone.

Earthquakes... Scary stuff. Buildings take on structural damage. Some of it not even apparent until a few years later when the foundations start to leak, or the joints, or fractures in your walls.

Have an awesome day!

[grace_ou]

Earthquakes... Scary stuff. Buildings take on structural damage. Some of it not even apparent until a few years later when the foundations start to leak, or the joints, or fractures in your walls.

Have an awesome day!

LMAO!! Did you just tell me my house might be damaged and broken with out mu noticing... but have a nice day!!

We've been on the outer reaches so for us the earthquakes aren't very strong.. like no obvious damage.. but there have been so many lately!

[BobisMighty]

My kiddo had his surgery and what should have taken 2 hours turned into 5 hours! Once agin unexpected complications. They didn't even get to the second half of the work they needed to do. So now he's looking at atleast 2 to 3 more surgeries and we couldn't get another appointment set till January.

I doubt I can explain this very well but the were working on his jaw muscles and got side tracked because some of the tissue had fused together and needed to be removed...and some other **** went wrong.. but he woke up good, hasn't been in much pain and is in general doing very well.

At the end of all these surgeries we hope that he will have better movement in his jaws and be able to chew easier ect..

Shame about the complications. Glad he's not in much pain. I hope everything works out in the end. Hopefully no more complications!

[grace_ou]

Shame about the complications. Glad he's not in much pain. I hope everything works out in the end. Hopefully no more complications!

I hope the next one goes easier.. cause that was nerve racking! It was suppose to go like 2 hour it ended up being 5 hours. Every half hour so little girl keep coming out and telling me.. "it's gonna be a little longer then excepted".. but she would have any actual info as to what was going on.. so by the about 3rd time honey I told her if she came out agin without some real info I was gonna snatch that skanky weave out her head! LOL I didn't see her agin!

[grace_ou]

Date: Thursday,Nov.9,2011
Sleep: 7
Mood:

Supplements:
Multivitamin – extra c – green tea – ALA – biotin – lycopene – fish oils – fiber - cinnamon

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





Run: Hill runs w/ sprints
1.00 hour

Cycling: Hill repeats
1.30 hours

Gym: boxing
1.00 hour

Weightlifting: RE Upper

Weighted push ups
4x12

Pull ups - v handle
4x15

Iso rows
5x5 @ 125-125

Band pull aparts
3x12

Front band raises supersetted with side lateral raises
4x8 & 4x8

Band curls supersetted with reverse band pressdowns
3x10 & 3x10

Grip.. hangs & rollers