Summer Segue

[Coach Gostnell]

May 30, 2007
Even though we returned Monday evening, and I had Tuesday to recover from four days of travel (just cars & ferry boats - not planes nor trains) topped by two days of Wedding celebration, today has felt like the first day I'm really home.

During the trip I managed Intu-Flow® several times, Ageless Mobility™™ last Sunday, and a great 40+ minute run (no soreness to speak of the next day, even though it'd been awhile since the last one).

All that grueling time in the vehicle resulted in a minor neck stinger, but nothing else so far that I've noticed.

I'm headed to Seattle again in a week, and have been struggling some with mental & physical fatigue in trying to plan the next exer-cycle. It's complicated because - in theory - we're going to start riding soon, to get ready for September. I like riding the bike; I just don't like all the time it takes.

So for the present, I'll continue running, MA, and begin working on the basics of Flow Fit II. Let the bike rides happen where they may...

Today

Run: Moderate pace - 24 minutes (For the first two or three minutes, it was all I could do to keep moving my feet - :eek: - but it got better fast!)

Worked through various levels of Flow Fit I for 16 minutes, then the basics of the first FF II execises.

Moderate pace as I reacquainted myself with the variations.

Tumbleweed
Flock of Pigeons
Forest

A couple practice Crow

This won't be a 4/7, at least until after Seattle. I'll base it on the MA class schedule for the moment, timing the higher intensity work to those days, always depending to a degree on sleep. It's been a few weeks since I've managed more than 5 or 6 hours a night.

[Coach Gostnell]

Thursday, May 31, 07
Intu-Flow® in the a.m.
Then again with Thursday Noon class.

Friday, June 1

Intu-Flow®

Flow Fit: 16 minutes.
FF I to begin with, then finished the round I'd started when the timer dinged "5 minutes to go" & worked the first two basic exercises of FF II for the remainder.

RPE 8-9
RPT 8
RPD 1

I notice - more than before - the "Foward Pressure" aspects in parts of the sequence. I've improved on the "revolving" exercise (the name escapes me), able to get both hands flat on each side & much closer to the floor both for "take-off" & "landing" while getting some decent hip extension during the move. I'm sure FP is responsible for that. However, there's no way I did fifteen reps of the whole flow in 15 minutes. Had quite a bit of early morning stiffness to work out before I could go for the full Plough position also.

Run: HIIT
Warm up, then 6 intervals of 1 min. w/ 30 sec. "rests".

MA class this evening.

[Coach Gostnell]

Weekend Update
Saturday started in the wee hours with the onset of a vicious stomach bug that has kept me laid out on the couch all weekend or tottering about to do only the most essential chores. (Although I managed to stay upright yesterday long enough to see Return of the Jedi return for a single showing at the little theater downtown where we saw it almost 30 years ago.)

Had to cancel the Sat. morning class at the school, and my goal for today is to ease my way through Ageless Mobility when it cools off a bit this evening.

[Kathryn Woodall]

Feel better soon, Jeanne!

[Coach Flanagan]

Get well soon, Jeanne:) . Show that stomach bug you mean business! :mad:

[Coach Gostnell]

Thanks, guys. I'm doing ok, but it did take me two days to get through all of Ageless Mobility.

Began Sunday & was too woozy after the Big Bends to continue, so I finished up Monday after work.

Since then, it's been Intu-Flow, and the Tuesday night class:

Everyone had been off for a couple weeks, so we took about 40 minutes with Intu-Flow, adding in some A/M.

Then we did one round of 10 reps Xtension w/ the minis, then worked on a few little things like hand switches.

After that there was just time to get in some shinbox, pigeon, and spinal rocks.

Tomorrow I'm off on the first leg of the drive to Seattle.

[Coach Gostnell]

Thursday, June 14, 2007

The weekend Seminar in Seattle was outstanding. And most or all of us were also standing by the time it was over! :D

I took parts of two days to drive home and stuck with Intu-Flow only for a couple days after, except for the Tuesday night class, where I was once again impressed with the versatility and recovery-enhancing effects of Xtension.

Was feeling good by Wednesday, but work kept me late & I missed MA class, so on Thursday, I began again:

I/F
Flow Fit 16 minutes
Worked 3 reps of Levels 2 & 3, then finished at Level 4.
No FF II this time.

Reentry Run: About 20 minutes.

Thursday Noon I/F

p.m.
Went through Cricket a number of times, with assist from Coach Hurst's superb DVD. (The instruction is clear and concise, easy to follow, production values are great, and it's visually exquisite.)

[Coach Gostnell]

Friday, June 15
I/F in the morning
TSD class after a grueling work day. Didn't want to go to class but it was just what I needed.

Saturday, June 16
Ageless Mobility 80 minutes
(Seattle Seminar was the first weekend I missed a weekly A/M session since February. Nice to get back to it, but those "big bends" are still a killer! ):eek:
It's taken a few days to lose tightness in the back after the drive to/from Seattle but it's happening.

I/F Class at Williams School: Only one person showed and halfway through, we spent 20 minutes chasing her runaway dog, but we came back & finished the session.

Sunday, June 17
I/F and a lot of big plans involving FF, a bike ride etc. I did oil the chain & pump up the bike tires, but that's as far as it got. Even my nap was RPE 8, RPT 5. (RPD was 0 though, :D )

[Coach Gostnell]

Monday, June 18

Extra long a.m. session of Intu-Flow®, to make up for being such a slacker yesterday.

Flow Fit:
16 minutes,
Then 8 minutes working FF II, front & side ground engagement, and beginning leg swoops, alone & in combination.

Planned to run, but there was my bike, tires aired, chain oiled... Couldn't do both because of a scheduled massage (!) in the afternoon.

Managed to find helmet, bike shoes, gloves, etc & rode about 10 miles around the valley, easy pace, focus on a good spin and soaking in the countryside: Warm enough to smell the pines and firs when passing underneath them.
Still lots of birdsong although it's getting late in the nesting season.
A few wildflowers still blooming.
Looks like a good water year, and some farmers already raking hay after the second cutting.
Passed through the fragrance of a field of just-irrigated alfalfa - next to how horses smell, the best perfume in the world.

Home again and enough time to work on Cricket flow and Wind flow before my appt.

[Kathryn Woodall]

Warm enough to smell the pines and firs when passing underneath them.
Still lots of birdsong although it's getting late in the nesting season.
A few wildflowers still blooming.
Looks like a good water year, and some farmers already raking hay after the second cutting.
Passed through the fragrance of a field of just-irrigated alfalfa - next to how horses smell, the best perfume in the world.

That entire description sounds so incredible that you make me wish I could be there too! I hope the massage was great and am glad to see that the blog can still flog enough to inspire extra Intu-flow. :D Fresh pine...nothing takes my memories to a mountain faster. :-)

[Coach Gostnell]

That entire description sounds so incredible that you make me wish I could be there too! I hope the massage was great and am glad to see that the blog can still flog enough to inspire extra Intu-Flow®. :D Fresh pine...nothing takes my memories to a mountain faster. :-)

Yes, the massage was very good - therapist says I have 10 to 15% more ROM in my joints than most people he works with. Wonder why? ;) And what would he think of Coach Ilano! :eek:

And anytime I need I reminder about practice, I can look at the nice shirt I received from Chuck, which his lovely wife Kari embroidered for me with that "blog flogging" quip! :)

[Joseph David]

Jeanne,
I'm such a bodywork junkie. For the last three years I've been experimenting on how deep I can go with release through DJM. I've reached a plateau and I'm going to start getting regular work again. Nice to see massage is working for you:)

[Coach Gostnell]

Jeanne,
I'm such a bodywork junkie. For the last three years I've been experimenting on how deep I can go with release through DJM. I've reached a plateau and I'm going to start getting regular work again. Nice to see massage is working for you:)

Oh yeah, I'm a fan - just haven't been able to get in as regularly as I used to. (Always running off to some RMAX event instead! :D )


June 20, 2007

Awake plenty early but it was very hard to get started. Y'know how Coach says "You are not the voices in your head". He's correct. The voice in my head that got me going was HIS! "If you can, you must...if you can, you must...." :bash: Ok, ok, I will.

Intu-Flow®
Flow Fit I
17 minutes (Worked up from Level 2 to get more warmed up and deal with mild DOMS)

Only had time for a short run, so after a little more warm up, I did three intervals up the neighbor's long, steep driveway.

20 minute brisk walk with co-workers mid-morning.

MA class tonight.

[Coach Gostnell]

Thursday, 06/21
Noon Intu-Flow®. We're getting some solid attendance at that class - usually 7 or 8 people at a minimum.

Friday, 06/22
Slept poorly, woke tired & late.
One walk w/ co-workers, and worked Scott's Shoulder Training (SST)

Saturday, 06/23
Intu-Flow®
Flow Fit I - 16.5 minutes
30 minute run, moderate pace

The last couple weeks at work have added greatly to my total stress load. As has happened now & again in the last 12 years there - but especially the past year & a half - the work itself takes some energy but is not near the mental, emotional & even physical effort being required lately in dealing with what's going on in the office itself.

The trick is to find the balance of exercise that helps alleviate the effects of that without overdoing and becoming exhausted.

In spite of the "circus" going on around me there, I do feel a groundedness - a little core of emotional stability so that while there's things I have to do & what goes on does affect me, (this a.m. r. neck and shoulder barely able to move, f'rinstance) I'm less blown about by turbulence of emotion other people seem to be battered by. CST might have something to do with that....:)

[Kathryn Woodall]

The trick is to find the balance of exercise that helps alleviate the effects of that without overdoing and becoming exhausted.

In spite of the "circus" going on around me there, I do feel a groundedness ....:)

Jeanne,
It is a trick, but it sounds like you are finding that balance. Much peace is wished for you. :)

[David Nicol]

In spite of the "circus" going on around me there, I do feel a groundedness - a little core of emotional stability so that while there's things I have to do & what goes on does affect me, (this a.m. r. neck and shoulder barely able to move, f'rinstance) I'm less blown about by turbulence of emotion other people seem to be battered by. CST might have something to do with that....:) [/I]

Jeanne, keep pushing through - it sounds like you're doing great. I think you're right about CST having something to do with it - it helped me through some very stressful times at exams this year. Keep up the good work :)

Dave

[Coach Gostnell]

Yes, Dave, I remember you writing about that time with exams & all.

Thanks, guys, for the support - I liked what Joe Wilson wrote in "Guarding the Door" about spending time with quality people - it's good in itself and it helps keep perspective on things of a less positive nature going on in other arenas.

Checking in with the Forum is "quality time" that way, and an event like a couple weekends ago in Seattle is pure gravy!

Sunday, 06/24/07

Ageless Mobility 80 minutes
12 mile bike ride

[Coach Gostnell]

Monday, 06/25

Intu Flow in the a.m.

Scott's Shoulder Tips (SST)

Prasara in the afternoon

Flock of Pigeons,
Forest

Then worked through several repetitions each of
Cricket
Ocean
and Vine

and parts of the others.

Tuesday, 06/26
Intu-Flow®

Evening class

Wednesday, 06/27/07
Woke alert, rested and ready. Too bad it was only 2 a.m.
Realized a dog barking down the road had roused me. Why is that endlessly yapping mutts never wake up anyone in their own house?

Up again before 5.

Intu Flow

Flow Fit I
18 minutes,

with one round of first three exercises from FFII at the end. Had to head to work at that point so no run this morning.

MA class tonight.

[Coach Gostnell]

Wednesday's MA class started fine, but the upstairs room we practice in was hot, muggy & airless. With the heavy uniform, by the end I felt lucky to make it through with all my cookies.

Thursday

Noon class

Friday, June 29, 07

Flow Fit - 18 minutes.

Had to ease into Triangle push up, and Down Dog, especially the first few times because of dental work I had done yesterday.

Think even the local anesthesia affected me, because I couldn't understand why it took me so long to really get warmed up and moving once I'd started. About half-way through, the light dawned: I hadn't done Intu-Flow® first; the thought of it never even intruded into my foggy brain.

Later in the morning, I tried to charge a friend for the Big Book of Clubbells, after he'd already paid for it a couple weeks ago. DOH! I think we're still friends....:embarassed:

20 minute brisk walk w/ co-worker seemed to help air out the cobwebs.

MA class tonight - it's still muggy but has cooled off.

[Coach Gostnell]

Saturday
Ageless Mobility with the new audio file.
Shorter than the DVD version, but a workout nonetheless!

Sunday, July 1, 2007
Intu-flow
22 mile ride along Coos Bay. No big hills but lots of rollers.
Some DOMS from those "Big Bends" on AM.

Monday, July 2
Recovery day
I/f

Prasara - Forest, Cricket,
but I'd waited until too late in the day, was hungry & my heart wasn't in it. Especially with the smells of dinner cooking wafting by.

[Coach Gostnell]

Tuesday, July 3
Intu-Flow®

20 minute walk w/ co-workers at a brisk pace

Tuesday evening class. We had a couple visitors, including a 4-year old, relatives of a regular participant (the little cutie hung right in with the big folks through the I/F portion.)

Everybody liked the idea of going over the basics of Xtension again, so we did that for most of the rest of the class time, finishing up with some ground engagement, shin box, knee switchs, pigeon pose, & I/F breathing.

Wednesday, July 4th

I/F
Flow Fit - 18+ minutes
and another couple of minutes chaining together the first few components of FF II.

25 mile bike ride

Happy Fourth, Everyone!

They that give up essential liberty to obtain a little temporary safety deserve neither freedom nor safety.- Benjamin Franklin

[Coach Gostnell]

Thursday, July 5
Thursday Noon class - only a few people managed to show up - maybe because of the Holiday and the heat. The smaller class size is fun too though - easier to keep track of what folks are actually doing!

Friday
I/F
Flow Fit I - 18 minutes, plus a few reps of basic FFII, first 3 exercises
Vigorous 20 min. walk w/ co-workers
MA class, 1 hour

Saturday
Ageless Mobility (audio)

Sunday
I/F
FFI - 18 minutes, FFII as before

33 mile bike ride
Stopped midway for some FOM exercises. Good idea!

Monday, July 9
I/F neck only

Chores, housework, gardening & a three hour nap, after an earlier 20-minute "pre-nap". Still went to bed as usual & slept reasonably well through the night. Must have been needed...

[Coach Gostnell]

There's problems with my wireless connection that I can't figure out, but I'll catch up as I can.
Tuesday, July 10
I/F
Evening class

Wednesday, 07/11/7
I/F
FF I 18 minutes
Another 5 minutes working on Leg Swoop etc. from FFII
MA class - 1 hour

Thursday, 07/12/07
I/F this morning
Thursday Noon class later today

[Coach Gostnell]

Friday, 07/13
I/F
FF - 18 minutes.
No time before work to practice FF II.

Needed to do something for work & skipped MA class

Saturday, 07/14
A/M w/ the DVD

Attended the black belt test. It was two hours long (with only 3 people testing) and took some endurance and MEP just to sit through, in the warm & humid upstairs room. The guys did great though - no surprise there after seeing them in class all this time - and earned their stripes!

Sunday
I/F
FF 18 minutes, then worked on FF II Rear Ground Engagement, and finally put the first 4 exercises together, for a total of 22+ min.

33 mile bike ride

Monday,
I/F

[Coach Gostnell]

The last three nights have been interuppted by the "2 a.m. Wake-up Call" that I hadn't experienced for awhile. I've been functioning, but it's somewhat of a blur....

Tuesday
Nothing until evening class.
Almost called it off, but persevered and felt better after, even just leading the class.

Wednesday, July 18
I/F
FF I - 19 minutes
Evening MA class - 1 hour, after warm up w/ I/F & some FOM.

Interesting session this morning. Although tired, I jumped more quickly into the higher levels of FF & felt a certain steadiness to my pace. Hard to describe but felt like a kind of mini-breakthrough. (We'll see if it lasts. :) )

[Coach Gostnell]

Thursday, July 19

Another rocky night, before falling asleep right before the alarm went off, so only time to feed the beasts and get to work.

Intu-Flow® class at Noon.

Friday, July 20
Better sleep, but hard to get up in time for a workout because I was finally relaxed and resting.

I/F
FF I 19 minutes
Initial muscular resistance v. hard to overcome the first few rounds, but later I would add in a basic variation each round from FF II.

MA class tonight. People visiting from a Tang Soo Do school down South, so this might be fun & interesting.

[Joseph David]

Jeanne,
I have a modified IF evening session that is geared toward relaxing the nervous system for a restful sleep. Ping me if you would like me to help with a evening program:)

[Coach Gostnell]

Thanks, Joseph. :)

Note: It WAS a good class Friday night - actually went on for more than an hour. Nice bunch of folks to work with, so in this case it was good to mixing it up with people we're not used to training with.


Saturday,
Usually Ageless Mobility™, but this day, I went through some of the drills & flows on Coach Murdock's dvds.

Sunday

Lower back "tender" from some heavy lifting while working around the place on Sat. so I did a slow, in-depth I/F w/ more reps than usual to be nicely warmed & loosened up for FF. Also practiced the last couple sequences of FF II, using props for the one-legged squat.

FF I for 19 minutes, adding in a basic moves from FF II after each component. This meant fewer reps but added interest and I had no trouble keeping the exertion level at 8 or above. In addition, since FF I was "setting the pace", trying to maintain it while doing the FF II exercises exposed more clunks than when I do them slower, on their own.

Only 27 miles on the bike, but a lot more hills than we've done so far this year. I was game for a few more, but my companions were feeling the heat, so we eliminated one of the optional gnarlier climbs near the end.

Shin box, & some FOM after the ride.

[Coach Gostnell]

Monday, July 23
Ageless Mobility™ - audio

Tuesday, July 24
2nd recovery day
I/F in the a.m.
p.m. class

Wednesday, July 25
I/F

FF I w/ FF II basics folded in: 19 minutes
R. leg noticeably weaker on the one-legged spinal rocks - no news there.

Knew I wouldn't make MA class in the evening, so did a 14-minute pre-dawn run. Mostly trotting, since it's been awhile. Great time of day....rosy fingers of dawn, etc. smudged slightly orange from a small, now contained forest fire across the river.

The woods emanate a sweet smell in the early morning, different from the familiar spicy odor of sun-heated conifer needles later in the day.

[Coach Gostnell]

Thursday, July 26

Noon class, after which I was out of town for the weekend.
Literally no space where I was visiting to do much other than neck & shoulder I/F - there's a high school down the street with nice lawns and shade, but time was also in short supply. No bike ride all weekend either. :frown:

Monday, July 30
Early evening Ageless Mobility™™, abbreviated version.

Tuesday,
I/F in the a.m.

Evening class - it's vacation time - only one person came so she got a tailor-made class w/ I/F, then a refresher of Flow Fit I,
Xtension with a few extra exercises: rockits, iron cross, drumming; and wound up working through the components of Flock of Pigeon. She had a couple "aha!" moments on the transitions, which was great.

Wednesday, August 1

I/F

Had planned to work solely on FF II this morning, but once again got the early morning (1:00 a.m. this time) "wake up".

Went through Joseph's calming I/F sequence (thanks for that, Joseph!) and did fall asleep again before too long, but was out until almost time to leave for work.

This week's segue is to phase from MA to riding the bike in prep for next month's tour.

[Coach Gostnell]

August 10, 2007

I/F

3 rounds of FF I to warm up and move all the stuff still creaking from the trip back from Bellingham. In the first round, I probably resembled the un-oiled tin man, but everything was moving much better by round 3.

It also helped with some serious DOMS resulting from Tuesday afternoon's session, where the other instructors successfully "encouraged" :eek: my right leg to Get Back To Work. :)

[Coach Gostnell]

Weekend Update

Two rides this weekend - Saturday, 12 miles with some moderate climbing.
Sunday, after I/F, was 40 miles with some longer uphills and a few steep ones.

I can't recommend this training "method" to anyone as a way to prepare prepare for a week-long bike trip, but it's all I have in the time that's left, what with trips to Bellingham and all. :)

My GPP is good as far as endurance, strength etc., on these shorter rides -- just don't have the "seat time", which is not so critical on a recumbent anyway, and 40 miles is my longest ride so far - most of the days in September will be longer than that.

This morning, it's Ageless Mobility - DVD version.

[Coach Gostnell]

Tuesday
I/F
Evening class

Wednesday

My evening ride was delayed somewhat by events across the freeway from our office.(see photo)
150

The borate bomber and chopper pilots were amazing! Three helicopters dunking buckets in a nearby pond, then zeroing in for the water drop with pinpoint accuracy. They managed to save the animal shelter that's behind the trees on the right.

Bless our firefighters, every one!

Thursday
No ride - Dr. appt. after work

Friday, August 17, 07
I/F
Three rounds of FF I to wake up enough to work on my "assignments" from MU and IC II. As before, in the early morning the difference between first & last rounds is amazing. Feel like a animate being by round 3, warmed up & ready for action.

[Coach Gostnell]

Weekend

14 miles on Saturday, mostly climbing - well, except for the downhill coming back of course :) .

48 miles on Sunday - the longest ride I've done this year so far. Lovely day for it once the rain stopped & the sky cleared.

Monday - Ageless Mobility

[Coach Gostnell]

Weekend

14 miles on Saturday, mostly climbing - well, except for the downhill coming back of course :) .

48 miles on Sunday - the longest ride I've done this year so far. Lovely day when the sky cleared. While waiting for the rain to stop, I worked on MU assignments: Pushups per Joe, one-leg squats, Scorpion, & getting reacquainted with the 15s in preparation for post-September - 5x3 of some of the basic exercises - cleans, swings, etc.
While

Monday - Ageless Mobility 80 minutes

[Coach Gostnell]

I've lost the wireless connection I was using with my personal laptop while in town, so it's harder posting these days - nevermind keeping up with the rest of the forum!

Tuesday
a.m. I/F & Spider Monkey segments
p.m. Class

Wednesday
I/F
"Assignments"

After work:
Hour+ ride: Not many miles but hills that are wicked steep, of the "stand or die" variety, i.e. if you don't stand on the pedals & keep cranking, you'll fall over, never be able to mount again unless you walk the bike to the top or turn tail downhill. (Oh, the ignominy if that happens!) Great views from up there though!

[Tiffany]

Jeanne, you are an inspiration! I'm sure if I read your entire blog, I would know what ride you are training for, but I am taking a short cut and asking you;) . What ride are you training for?
Tiffany

[Coach Gostnell]

Hi Tiff,
Thanks for asking...I'll try to restrain myself.
(The guys will tell you, never ask me about geology either, unless you have rocks in your head. :D )

Anyway,it's the 20th annual seven day, 2000 person, traveling road show known as Cycle Oregon. You can see details at cycleoregon.com or if you have a couple minutes on your hands, see what I wrote about it in the April online newsletter Special Feature: Notes from the "19ers" at http://emailer.emailroi.com/users/cycleoregon/Newsletter_April$2007.html

[Coach Gostnell]

Thursday
I/F
3 rounds of FF I
M.A.
Spider Monkey components

Noon class

Met w/ a woman from a town 40 miles away who picked up a copy of I/F and some CST pointers. She set some goals w/ I/F, to culminate in a trip to the Thursday class.

Friday
?? This comes of not posting & not writing anything down all weekend.

Saturday, 08/25/07
I/F
Three rounds of FF I (one trinity squat per round however)
M.A.

Williams I/F class

Bike: Up Rock Creek – and I mean UP.
(The great thing about a short wheel base recumbent is you actually can ride 2 mph without falling over – the long wheel base bikes are good only to about 4 mph.)
Distance: 12 miles
Average Speed: 10 mph
Top Speed: 38 mph – (had to slow for those blind corners. :D )

Sunday, 08/26/07

Bike: 62 miles – some hills but nothing like the Cascades, which we’ll be crossing TWICE a couple weeks from now

Felt tired & unambitious at the beginning, but good and still strong at the end.

Shin box & compensations after the ride.
Clubbell® (15)
10 side rockets
Clean to order – 5 reps/3 sets
Arm casts – 5/3
Hammer Swings – 5 each side/3 sets
Worked on Spider Monkey

Monday

Awfully busy for my "day off" and tired besides. Brief run through of A/M in the evening, trying especially to focus on what Tom said about keeping arms back towards the ears on the back bends. I did feel more full spinal engagement on the side back bends, not so much when going straight back.

[Coach Gostnell]

Tuesday
a.m. I/F

p.m.
Class

(I haven't been posting the brisk walks we normally get in one or two times every working day. In addition to it being good active recovery, that last hill up to the steps leading to the office door is a excellent indicator of where the legs are at in recovery (on a scale of 1 to 10, of course! ;) )

Wednesday
Part-way thru I/F

It was 105, and humid, when we got off work, so I scrapped the plan to ride the v. steep, sun-baked hill, for one involving a less demanding but longer & shaded climb.

Longer distance too, so didn't get home until after 8 - did no post-ride compensation exercises.

Thursday
I/F

Noon class

Company coming for dinner, so gotta run.

[Coach Gostnell]

Friday, 08/31/2007
I/F
Morning walk

Saturday September 1 (already!)
Goofed off until late morning, when a friend showed up as I was finally preparing to begin my day's CST plan...

So after supper and a session of I/F, I did a low intensity ride of 12 miles.

We don't usually start out that late in the evening - beautiful time of day though, with the valley eclipsing into shadow while the eastern hills were still glowing with sunlight. After a long, hot day, there was still heat coming off the roads and the smell of baked asphalt was leavened with the sweetness of ripe blackberries. In the stretch along the hayfields there was the odor of green in the air from the irrigated pastures, but with the tang of the dry roadside grasses spiking through it.

Sunday
I/F
FF - 3rounds abbreviated rounds (Only 3 Trinity Squats total) - Added in Elevated Scorpion on each side from Down Dog

CB - 15
Clean to Order
Arm Casts
Side Pendulums
5 reps/3 sets each

20 mile bike ride keeping a moderate pace. Tomorrow is the last high mileage day we'll do until next week.

[Joseph David]

Yum, fresh sun warmed blackberries. Pick them in the morning light and pour some cream on for a scrumptious delight :)
Now that is something I really miss about the west coast. The wild blackberries here are these undersized little buds. I sure hope you took a short break on your ride to enjoy natures bounty :)

[Coach Bentz]

and the smell of baked asphalt was leavened with the sweetness of ripe blackberries.

I detect the fine aroma of the next Great American Novel coming, with that sort of writing...

[Coach Gostnell]

Yeah, Brian, maybe it'll be the new On the Road ;)

Joseph, we don't eat the roadside berries that are bathed in auto exhaust all year (don't try to square that with us being out there sucking in auto exhaust for hours at time!), but we get good ones on our walks at work, right by the creek.

Monday, Labor Day, 07

And labor we did, although Craig had some time pressure so we went for altitude rather than high mileage: Cedar Flat Road (aka Cedar Steep) 2500' elevation gain in seven miles. The middle mile must be the "Flat" referred to in the name, because you can reach dazzling speeds of up to 9 or 10 miles an hour.

It's a five-mile climb to reach where the hill begins and the first Truly Horrible Part (why, that makes "THP" :eek: - go figure) also begins right there. I hit NIE response almost immediately, although it was not so much feeling I could die as wishing I would. When we finally reached a spot where we could get moving again if we stopped, I took a two minute breather. After that I knew I could keep going.

There's three or four more "THP"s that are longer, but the truly tortuous part is not being able to outrun the gnats trying to light on your nose, or squirm under your sunglasses. If I get a chance, I just eat them.

Once we gained the summit, we rode the ridge for two miles before heading back and down, which is more of a thrill ride than I like, fraught with blind corners and Bow Hunters scanning the woods instead of the road. Why does the road seem to narrow to a tiny ribbon the faster you go? Met only one truck coming round a corner on the wrong side of the road but there was sort of a shoulder there if I'd needed it, and fortunately, the Bacchetta feels more comfortable and secure on that descent than other bikes I've had.

Anyway,
30 miles,
3.5 hours

a.m. - pre-ride
I/F
3 Rounds "warm-up" FF, w/ Elevated Scorpions
CB -15 -
Swipes
Side Rockets
Hammer Swings
5 sets/3 reps

12 "Joe" pushups
first few moves of Spider Monkey
and - 1st ever - managed to get my feet off the ground in Side Crow on one side! :D Don't quite have the structured nailed down on the other side.

[Coach Flanagan]

1st ever - managed to get my feet off the ground in Side Crow on one side! Don't quite have the structured nailed down on the other side.

Heyyy! Thats awesome!!! Way to go!

[Coach Gostnell]

Thanks, Sean.

Tuesday,

Hooray for an extra day off...got so much stuff done, it's almost like having a life!

Ageless Mobility 80 minutes

[Coach Gostnell]

Wednesday

I/F
Back at work - things in an uproar, lots of emotional stress

Thursday, Sept. 6
Morning walk
Noon class

An older women who's been coming regularly for a few months mentioned that the 4CBD has done wonders for the neuropathy in her feet - it doesn't bother her as much, she can be on her feet longer, do more, and whereas she'd fallen several times before, she hasn't since she's been coming to the class.

[Joseph David]

An older women who's been coming regularly for a few months mentioned that the 4CBD has done wonders for the neuropathy in her feet - it doesn't bother her as much, she can be on her feet longer, do more, and whereas she'd fallen several times before, she hasn't since she's been coming to the class.

It sure is warm fuzzy feeling when we can help people be more comfortable in thier body:)

[Coach Gostnell]

That's it, Joseph. Plus I know this stuff works for me, but love it when I hear it's working for others also.

Friday, Sept. 7

I/F

3 rounds FF w/ trinity squats every 2nd exercise & elevated scorpions added in.

If the Flight Divinities are with us, Coach Bentz will be arriving this evening. :)

[Coach Gostnell]

Sunday, Sept. 23, 2007

Ageless Mobility 80 min.

Summer's over - officially even :frown: - I was tired after the trip, but the last two days have been a frenzy of cleaning & organizing (finally, the very last leftover bike clothes & camping gear from the trip are put away!), so it seems my energy has returned. I'll be starting a new program, and a new log, as soon as I get some details worked out.