I ended up riding nearly 70 miles this weekend.  Too bad it took 3 days to do it.  Three really tough bike rides this weekend.  The first left me with some road rash on my knee, arm and chin along with a few bruises and a swollen knee.  All healing up even as I type this.  I was also left with a pretty good story.   So, all is not lost.  The second  bike ride on Sunday was slow.  My average pace came out to 9.8 mph.  The wind was brutal on the third ride as well.  I ended up with a 10. Mph pace for 40 miles yesterday.  I was so exhausted afterward.  The heat, the wind and my 52 year old XXL booty all took their toll.   DD and I both took 4 hour naps.  (He rode nearly 60 miles.)  I’m putting all this behind me.  I love riding my bike and I’m so looking forward to more rides. 

Lessons Learned:

·         Don’t fly through empty parking lots and expect to take the corners fast.  No more crashes!

·         Sometimes it will be windy and I’ll be slow, I must get used to it.

·         Take good snacks for long rides.  Not just Alien Babies (energy chews)

·         Include a water stop when planning a long ride.  Gas Station, fast food joint will work.  Just need to fill the hydration pack.  

·         Sunscreen!

·         Get some Direct Stop for the doggies.

·         Enjoy the scenery,  it will keep my mind off of the wind. 

Mixed cheerios for a breakfast treat this morning.  Chocolate and peanut butter!  Yummm!  I’m surprised I can actually eat cereal for breakfast.  It’s the milk that I ignore.  Blah! 

I ran at Legacy Wednesday night.  Still slower than I was but I ran 3.12 miles.  My goal was to  come in under 16 min per mile average.  I ended up with 15.43.  An important thing to remember is protein before running.   Need Muscle Milk!  Anyway, I want  to try it again tonight.  I need to see if I’ve bounced back any.  DD seems to be feeling the same thing I am, so I’m not too worried.  It’s really weird how getting out of your regular workout and food routine can affect you.   We tried the Body Pump type workout last night.  I like it!  I still have not made it out of bed early enough to get some cardio in before work.  It’s such a great energy booster for the day, If I can just make myself GET UP.  That’s my goal next week.  I’m shooting for 3 times.  I let you know how that goes.  

No workout on Tuesday night.  I got to see my Jeffy (son) and did some grocery shopping.  I needed both.  Now, I’m looking forward to the weekend.  TGIF!! 

Here we go!

Back to the normal routine today.  Vacation was wonderful.  Lots of fun and relaxation…. Oh yeah, and FOOD! The food was great and the scale showed it this morning.  No surprise there.  I gave myself to the end of May to get back on track and loose the cruise weight.  It’s a good thing I don’t have omelets made to order every morning and order from a scrumptious menu every night with unlimited desserts, midnight Mexican buffets…etc. 

I felt like my workouts were lacking during vacation.  After I entered them into MapMyFitness, I found I had worked out more than I realized.  I felt I didn’t really hit the high marks on any of them.  That’s ok though.  I ran last night at the hospital trail by my house.  I was slow, but not as slow as I thought I’d be.  I went for 2.5 miles @ 15.20 average pace.  I feel really good today.  First order of business tonight is buying groceries.  Need some healthy food.  Second order of business, purchase fitness dvd from Amazon.  I’ll let you know how that turns out.    

I keep seeing people in the gym with gallon water jugs.  Sheesh!  That’s a lot of water.  It’s made me curious as to how much water the experts say I should be drinking for weight loss.  

I found a nifty little calculator on line.  All you do is answer some questions and they tell you how much water you should be drinking.  That’s the easy part.  The actual drinking of the water is the hard part for me. 

Anyway, here’s the link if you want to check and see how much water you should consume if your goal is to lose weight.   http://nutrition.about.com/library/blwatercalculator.htm

We ran at Legacy Park last night.  I felt really good.  My average was not as good as Saturday’s but better than the last time I ran at Legacy.  The Trolley run is this Sunday.  Everyone says it’s all downhill.  That will be interesting to see.  I notice my perception of flat or downhill is not necessarily the same as everyone else’s.  

Last night was Monday “twofer” night.  I headed to the running class and ran with the group.  Then, headed to The Wheel bike store in Gladstone and met Alta for a ladies only Bike Maintenance class.  How fun!

1) The running class was great!  I ran with Diann and Kendra.  It was a really good run.  Karen, the girl who has lost 115 lbs was there and shared her photos and story with Diann and Kendra and a few others.  It’s really cool when someone has a story like that to share.  People are really drawn to it. 

2) The Bike Maintenance Class was also great!  It was also a little happy hour with snacks and drinks.   (Crackers, cheese, deli meat and fruit)  Alta shared her cookie with me.  Bless her!  J   The instructor was really good.  The best part about it was watching the tire change.  I plan to practice a few times.  Alta and I will be pros at it before we know it.  (fingers crossed)  

This made for a late night by my standards, but it was totally worth it.  I stopped on the way home for a BFDC and a fruit and walnut salad at McD’s.  The BFDC worked out well, but the fruit and walnut salad was frozen.  Apple’s don’t really freeze well.  It just wasn’t meant to be…  Luckily I did find some carrots in my lunch bag.   Shame on me for not preparing better.  Next time I have things planned in the evening, I’ll be sure to bring a good healthy snack along. 

We had a shortened running class last night.  They did a little switcheroo on us.  The plan was to run in the grass down Ward Parkway to Rockhurst High School and run intervals on the track.  First of all, running in the grass…yikes!  But, what the heck, I gave it a try.  By the time I got to the track and ran one time around we found out that they (someone from the school) were about to lock the gate.  So, we all had to leave.  Instead of our regular run we ran in the center of Ward Parkway to 79th street.  I hear we are running a different route next week too.   One of the ambassadors said it’s good to change up your running routine occasionally.  It will help you work different muscles.  Not a bad idea. 

I’m going to work on arms this week with the P90X 10 minute trainer.   I started last night and OUCH!  I feel it today!  Maybe my “wings” will be a little smaller by my vacation.  If not, I will fly like an eagle anyway.  LOL!  

Thought about a bike ride tonight. I’m not sure the weather will hold out for it.  So, I guess I’ll head to the gym for some indoor workout.  Not sure what it will be yet, but I need to “burn off some of that goo, that goop, that nasty stuff!” (As the P-90X guy says) LOL!  He’s so corny, but that’s what I want to do.  

Promises Kept!  I feel great today.  Had a great run on the treadmill last night.  I made myself hit the 3 mile mark.  I was not pretty when done.  Ugh!  Sweaty, matted hair, red faced and …sweat.  As I left the gym I saw a lady on one of the weight machines, perfectly fresh looking, nice make-up, no hair out of place, cute looking workout clothes.  Yeah, I was jealous.  I put the hood up on my coat and ran to the car.  LOL!   Kept the promise to get up and do the 10 min P90X this morning.  My bet is that if I had not made that promise, I wouldn’t have made it.  Glad I did it.   

I’m planning on meeting DD at Macken Park for a run tonight.  Keep your fingers crossed for 4 miles.  I’ll let you know how it goes.  :)