Risat 
""everyone wants to prevail"
7 days until the "Ultimate Fitness Challenge" in Las Vegas. The training continues!"
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Archive for March, 2008
Sunday, March 30th, 2008
I am not running right now, but I like to read running publications. "The Running Times" issue for May 2008 has a great article in their performance section. I am training right now and am three weeks out from a bodybuilding competition and what I am doing right now I don’t recommend to anyone because I am pushing my body to it’s limits (or at least what I think are it’s limits), I am exhausted most of the time, hungry a lot of the time (obsessed with food is more like it) and posing/grooming/tanning like a maniac. My point in this and I won’t post the entire article (I will when it becomes available online) is to share "Dr. Dave’s Do-Do Rule". He states " It’s not now much training you DO, rather, it’s how well you recover from the traiing you DO DO. Because if ou get injured or sick from DOing too much, you are in deep DOO DOO". When I read this I started to laugh hysterically, mainly because most athletes don’t follow this rule, they think that if I rep out one more, sprint one more, swim one more, (fill-in) one more, I will be the best, fastest, strongest, (fill-in here).
My choice now is do I listen to this advice or listen to my body (and take tomorrow am off because I did a killer leg workout today, and stairs, and some stretching - trying to get my center split back - and feel a pull in my hamstring). This week is no carb week and I know I will be struggling overall, but with the end in sight can I stop myself?
One more Dr. Dave-ism for all of you that are struggling with training and boredom " The only difference between a rut and a grae is the depth"…..Two weeks ago I shook up my training (was it too close to competition? I don’t think so and who owuld have thought it would fit into this blog), a little unorthodox, might have a chance to injure myself (especially with my current nutrition plan), but it feels right…and I think the benefits of change keep things fresh for me right now (I can only imagine what I’ll be doing if I keep training for years, lol). So I guess what I am saying is if you can do it, research a little, shake things up, learn new exercises (I was doing bear crawls across my gym today - courtesy of my PHAT Camp experience, and of course the looks I was getting was priceless), don’t let a rut become a grave (runner’s can benefit from this a lot).
On a final note, I will begin sprint training on 20 April. I am counting the days, It’s been 4 weeks since I last ran, I don’t have the carbs in me to run anyway, but I am counting the days (cardio, like stairs or elliptical is not running, and long distance gives me a flat butt, and that is not what I want right now, so it’s stairs, elliptical or walking incline for me) ’til I can carb up and start sprinting for WTF Spring Competition! And not that I’ve mentioned carbs, I’m hungry, where is my water bottle????
Happy Training!
Posted in Training
Saturday, March 29th, 2008
If you’ve ever prepped for a contest, then you’ll know what I mean….I have never in my entire life been soooo obsessed with food as I am right at this moment. I feel that my life revolves around it - no/low/medium carbs…do I have enough chicken, is my avocado going to be ripe….I am trying not to talk about it eery minute of the day, but at times it just bubbles up. I am not really hungry, I have a hunger, but its more of a mental one, I find that the cashews I eat are the most satisfying, and when the lean ground beef comes up on the menu, well, that is really good (its on the plan twice, the no and medium carb days). I bought two cans of pumpkin to make my favorite pumpkin-craisin treat after my contest…now of course they are sitting there in my cabinet calling my name…..so I baked cookies for the family instead and that was actually quite satisfying (chocolate chip if you must know).
On another note….I drove home the other day (I have a convertable) with the top down and got my first two "whoo hoo’s" of the season  and I think I’ve finally decided on my vanity plate (the kids vetoed most of my choices - like hot mama, lol)…..drumroll please…….."Ironwmn" or I race" are the front runners…
Nutrition - on target
Training - strong and balanced
Posing - working on that
Posing routine - new music is working, routine is practiced
maybe I’ll post some progress pics, I feel better for this bb’ing contest than any other I’ve done in the past…3 more week…
Posted in Training
Sunday, March 23rd, 2008
Let’s see, what new…switched up my training a bit, still lifting as heavy as I can possible, added a few different exercises I’ll post those later. My trainer is happy with my leg development (and he is a hard sell), told me that whatever I was doing was working (now what was I doing?) Nutrition is still tough, no/low/medium carb is on the table for this week, its a good thing I am not a brain surgeon because I’m sure to be making some mistakes this week. I actually don’t mind the low, the meals are pretty satisfying, it the high days that always left me wanting more. I believe this is the strictest I’ve ever been with myself and I do see changes, that could be what’s helping the legs out too. The biggest thing I notice is that everything ahces, not in a bad way (like I need to see a Dr.) but in I’ve used everything up kinda way. Have you ever done a workout to a point beyond muscle failure? Well, in the short time that I have available to me, that is where I go each and every workout lately. Its very eye-opening from a training standpoint and now I wonder about how I prepared for previous contests. Did I do the best that I could have? It has been almost one year since my first bb’ing contest, so this one that I have planned in 4 weeks, should have some of the same judges and it will be interesting to see what their comments will be…..
And yes, easter candy has been a temptation all day long, I’ll stick to my protein and veggies thank you, I have goals to achieve, but the 5 shortbread girls scout cookies that I have stashed in the freezer for the day after my comp (they have a warning sticker for those that dare to touch) are just the right sort of treat that I can’t wait for, they are really good with a coffee….time to plan for the week….happy training!
Posted in Training
Monday, March 17th, 2008
It was a great week! A lot was accomplished, homewise and training-wise. I am starting my 2d week of new nutrition plan, its similar, but more strict and I can see the food combinations and the reasons behind them. I am going to come in pretty light (not exactly the direction I was heading), but I see the changes and I beleive they will work. Lifting will continue to be heavy, had a great leg workout with trainer yesterday and he actually released me to run a little. I don’t plan on going crazy, but maybe I can start my sprint workouts for Tri-Fitness a little earlier than planned (that is if what my energy level holds). Tri-Fitness season has begun, I’ve missed a couple of smaller comps, but am definitely on track for the spring competition. But that brings me back to what I currently have going on…so its heavy workouts, tight nutrition and posing practice fo rthe next 5 wekks. Life is good.
Posted in Training
Friday, March 14th, 2008
Working, working out, and family (plus my rotten commute) has been my life the past week. No complaints, just focusing on family a bit (I am even beginning to understand hockey - go Penguins! - not to the extent that I would watch an entire game, but I do sit down and as questions). We’ve had some nice weather here, that is the hardest because I want to run and it’s not in the plan right now (fighting temptation). I have a friend preparing for a contest in just a little over a week, so my time has been spent helping out (which translates to keeping it together for her). Competitions should come with a warning that they are for the well adjusted only, lol. Looking forward to the weekend, its been two week since I’ve been able to work my routine and after I work concessions for the swim team meet (they helped us out at our diving meet last weekend), I can get to the gym for a good session. Life is good, have been reading others blogs, will try to spend some time responding, looks like everyone is busy too. Happy Friday! (yes, its donut friday and my turn to bring them in and I am low carb’ing it today, temptations abound…)
Posted in Training
Monday, March 10th, 2008
I would like to say thanks to those that commented on my last blog, yes, lean is a much better word than skinny. I know that I am not alone and in great company. I have a book that I keep with things that have been said to me (positive) and I will include everything written and refer to it when I need a little reassurance…Thanks, again, bb.com’ers are great!
I’ve been asked to tell about this photo…well, first it was supposed to be at 0900, I was ready, the photographer had not yet arrived. So we went to Hoover Dam, it was a great day, though hot, I went to get my cooler of food (and my friends too) for got where I parked the car (darn low carbs) but thank goodness all you have to do is push the button on the car key, it will honk at you…so we ate, lol…went back to the hotel, was able to reschedule the photo shoot, took the pics up on the pillar, was kicked out because of a safety issue (me climbing up on pillars and and some other issues from previous photos sessions), so we went to the front of the hotel…where the tourists got off the busses, the tourists took pictures too…I am sure I am hanging in some of the finest galleries in the world right now, lol….
On to my secret weapon, its quite simple, my shoes, with running, if you have great shoes, it makes the run that much easier…So here they are, oh and the autographs???They are my inspiration, my motivation, the sole reason I went up early, to get some of the fantastic athletes, to lend me their strength on my bench press, their speed on my run….For me, training is 100%, but, believing in myself, in what I can accomplish is what pushes me over the top on a personal level. Next year the ladies that did not bench 30 might be there, might bench 30 (as will I), might run faster than me, but I will have my shoes, I will have the motivation of people like Jenny H, Valerie (aka Siren) W, Mike (aka Titan), Latisha W, Tosca R, Elaine G….great people, great inspirations, all listened as I told them what I was here to do and all encouraging. Here they are
  
Posted in Training, Other
Friday, March 7th, 2008
Sorry for the vent, but I have been working hard, eating, and eating some more. It’s just not happening. I am a failure when it comes to putting on weight. Now I apologize if I offend anyone, but I have had it up to here (symbolically to the top of my head) with people calling me skinny. People that are larger than me I can understand and yes I am skinnier than them, but today I was called skinny by someone who should look in the mirror because she is skinny. Its frustrating, tiring, eating all the food I eat is tiring and I see changes, not HUGE ones, and I am not looking to be something that I am not and I can only work with what I’ve got.
Don’t worry, I’ll get over it, I just needed to let it out. It really has nothing to do with anyone here on bb.com and I know that (for the most part) it comes from concern, but I am strong. I can lift, I can run, I compete. Oh and I am sensitive because I am a little under the weather…Probably too much Arnold weekend followed by sick people in the office…Worried about tomorrow, I have to work the scoring table at a diving meet, all the numbers….I usually do it in my head, I might bring back-up..
Posted in Other
Wednesday, March 5th, 2008
Arnold 5K Pump and Run
Matt McGowan
March 2008
Columbus OH
RunOhio
 The 8th annual Arnold 5K Pump and Run was one of the athletic events held during the 20th annual Arnold Fitness Weekend, which is billed as “The Largest Fitness Expo in the World”. Governor Arnold Schwarzenegger was on hand again this year to start the race. Governor Schwarzenegger said the “The Pump and Run is a true test of one’s fitness as it combines both strength and endurance.”
With 700 athletes registered for the Arnold 5K Pump and Run from twenty-six States, Washington D.C., Canada and London, England, this event is the largest of its’ kind in the World. The race started on High Street at the north end of the Greater Columbus Convention Center, ran towards downtown, by the Nationwide Arena, around Goodale Park, through the Short North, North Market area, and the Arena District, and finished behind the Convention Center.
Before the runners started their run they spent the morning weighing in and bench pressing to reduce their running times. The lifting rules were: Men 39 and under bench pressed 100% of their weight, men 40 - 49 did 90% of their weight, men 50 and over benched 80% of their weight, men 60-69 did 70% and men 70 and over lifted 60%. Women 39 and under benched pressed 70% of their weight, women 40 - 49 benched 60% of their weight, women 50-59 benched 50% of their weight and women 60 and over lifted 40%. For each lift a runner’s time was reduced by 30 seconds with a maximum of 30 reps counted.
The eleven of the first twelve men all maxed out with thirty lifts so it came down to who could record the fastest 5km time. New Martinsville, West Virginia’s Matt Quinet (24) ran 16:43 to record a winning time of 1:43. Westerville’s Nathan Aichele (26) improved his run time by a minute (16:56) and lifted three more reps this year to improve from his 2007 eighth place finish to take home runner up honors in 1:56. Vaughan O’Brien (32) of Washington D.C. repeated his 2007 bronze finish as he ran 17:12 to finish in 2:12. Ann Arbor, Michigan’s Jamie Cope (26) who finished second in 2006 ran 17:43 to finish fourth in 2:43. Pittsburgh, Pennsylvania’s Tim Savisky (47) ran 18:13 to place fifth in 3:13.
Chillicothe’s Zach Holbert (21) ran 16:18 and lifted 26 reps to record a 3:18. Last year’s winner Westerville’s Damien Brandon (31) ran 18:40 to place seventh in 3:40. Hermitage, Pennsylvania’s James Boyd (40) ran 18:54 to finish in 3:54. Davidson, Michigan’s Tony Ketchmark (45) ran a 19:04 to record a 4:04. Massillon’s Bryan Gliba (32) dropped one place from last year with his 19:05 and his 4:05 to round out the top ten. Miamiville’s Brian List ran a 15:24 to record the fastest time of the day and his 17 lifts placed him 43rd in 6:54.
Nine of the top ten women completed the 30 lifts. Fenton, Michigan’s Lisa Veneziano (43) made it a four-peat with the fastest time of the day for the women of 18:17 to record a 3:17 win and sixth place overall finish. McDonough, Georgia’s Theresa Winterhalter (43) repeated her second place 2007 finish with her 20:29 and 5:29 overall time. Hillsboro’s Tara Berry (35) ran 21:23 to record a 6:23 bronze finish. Ashland’s Andrea White (25) ran a 19:36 and completed 26 lifts to place fourth in 6:36. Columbus’ Cookie O’Neal (55) improved on her 2007 sixteenth place finish with her 21:44 and 6:44 fifth place finish.
Athens’ Janalee Stock (53) ran a 22:05 to place sixth in 7:05. Grosse Ile, Michigan’s Susan Armiak (36) ran a 22:39 to record a 7:39. Westerville’s Marilyn Hundley (51) ran 23:56 to place eighth in 8:26. Reynoldsburg’s Carlene Zeches (44) ran 23:51 to record a 8:51. Canton’s Vicki Miller (44) ran 24:12 to place tenth in 9:12.
The event had the support of the entire running community. RUNOHIO’s Matt McGowan served as race director, co-race director Tim Pancher and his workers along with the help of the U.S Marines oversaw the bench pressing. Jeff McGowan and Run Time Systems scored the event. Jeff Glaze and Premier Sports provided computer chip timing for the race, Jeff Sheard and Ultrafit-USA provided course support, while cross-country coaches from Bishop Watterson High School, Whetstone High School and St Francis DeSales High School and members of the Columbus Road Runners and Columbus Running Company worked the race.
Posted in Training, Arnold 2008
Monday, March 3rd, 2008
Results are up on www.runohio.com (they mispelled my name again, or is it just too darn long, lol). I didn’t break 20:00 (rats) but still improved my time, its was a great run, and the bench was easy (hehe). I was 4th on the run (they had some good runners), would have been masters winner (if they had broke it down like that), but based on the two events I was 2d (just like Jen Hendershott) and that feels pretty darn good!!!! Thanks to all my supporters, I have much to catch up on, I’ll explain my secret weapon (lol) and all about the expo , but gotta get to work 
Posted in Training, Arnold 2008
Monday, March 3rd, 2008
Results are up on www.runohio.com (they mispelled my name again, or is it just too darn long, lol). I didm’t break 20:00 (rats) but still improved my time, its was a great run, and the bench was easy (hehe). I was 4th on the run (they had some good runners), would have been masters winner (if they had broke it down like that), but based on the two events i was 2d (like Jen Hendershott) and that feels pretty darn good!!!! Thanks to all my supporters, I have much to catch up on, I’ll explain my secret weapon (lol) and all about the expo , but gotta get to work
Posted in Training, Arnold 2008
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