12-21 Sad Day

Windy and overcast at 0530, -3C

Injuries - shoulders/neck

Weight - 0800 194.5lbs

Ray Creaser - remembering

I just found out that Ray Creaser passed away on Dec 14.

I like him so much
He looked after me as a dumb kid at MTS, along with Roy.

Gypsie - remembering

compiled in the weeks after we put my best friend down

I don’t want to forget a thing. I don’t want to lose a detail. I love him so much.
Other than Janine, I can’t name a friend I have held so close for so long.

12-22

bright clear warm at 0800, 0C

Injuries - shoulders/neck

Weight - tttt wwwlbs

12-20

Weather cond at tttt, nC

Injuries -

Weight - tttt wwwlbs

Workout 12-19

Weather cond at tttt, nC

Injuries - right shoulder

Weight - tttt wwwlbs

Workout 12-18

Bright and clear at 0700 -2C

Injuries -

Weight - tttt wwwlbs

Workout 12-17

Cold, no wind at 0800, -6C

Injuries - right right hip, shoulder blade & Deltoids aggravated after running

Weight - 0800 194lbs

Workout 12-16

Cold at 0745, -5C

Injuries - right deltoid pull

Weight - 0745 193.5lbs

Workout 12-14

Clear at 0530, -6C

Injuries - felt good until weights, pulled rt Deltoid while doing shrugs

Weight - tttt wwwlbs

Workout 12-15

Weather cond at tttt, nC

Injuries -

Weight - tttt wwwlbs

Workout 12-13

Cloudy damp at 0530, 9C

Injuries - tightening hip, pull in right shoulder

Weight - tttt wwwlbs

Workout 12-12

Damp but warm at 0530, 4C

Injuries - right hip

Weight - 0 800 193.5lbs

Workout 12-11

Warm and Clear all day, 6C

Injuries - twinge in the right hip

Weight - tttt wwwlbs

One tooth gone

Supergirl fell against her bunk bed ladder and pushed a top tooth back into her gums and another is "bent".Lots of blood, DDS says nothing to do until Wed. Appt.
Tooth will fall out or have to be removed. No idea if permanent will be injured

Workout 12-10

F'n Cold at 0530, -7C

Injuries - mild pain in the right hip

mild tightness in back

Weight - tttt wwwlbs

Workout 12-9

Cold dammit at 0730, -7C

Injuries - Hip much better, no issue now

Weight - 0845 191.5lbs

Workout 12-8

Cold & Clear at 0515, -2C

Injuries - Right hip better after IT stretches and hip stabilization last night

Weight - tttt wwwlbs

Another sign

Yet another sign it is time to move on... I no longer have any cache or relevant knowledge of the information output of my old area. I'm essentially a useless addition not required by any team.

I know part of this is post-exertion depression and moodiness, hormones etc, but I'm tired of feeling like I'm not contributing.

I want out.

Random thoughts and navel gazing

Great sunny day, but feeling quite blue.
Vaggy sick, will need medication for the rest of her life, and god only knows how much $$$ for vet bills. Already at $600+
Janine's back is out and she is on Day 2. Trying her best, but it is a bit tense.
Girls slept well, were great this morning. Only had to speak to Jordan once.
Both getting sick, guess that is what allowed them to sleep to 0615 this morning.

Couldn't bring myself to run this morning. I hurt, am tired and have little or no hope of things changing.

We are trying to get a line of credit just to get by for the next month or 2 but it will ultimately bite us in the ass as yet another monthly bill.I'm so depressed that yet again we are in so much debt that we can't even pay the monthly minimums. WTF are we doing so wrong that we can't keep up.
How is it that when we get here, we can't manage to reduce our spending?
AAAAARRRRRRRGGGGGGHHHHHHHH!

Volleyball aftermath 12-7

Clear/Cold at 0800, -2C

Injuries - Right Hip really bad this morning, Right knee as well.
Left Hip and Back tight, like last week.

Weight - 0800 194lbs

Where does this path lead?

So what does it mean when your boss takes you into his confidence by telling you he is dissatisfied with his role and has told his supervisor (n+2) that he's ready for a change.

Workout 12-6

Cold, Below 0C

Injuries - Right hip still sore

Weight - tttt wwwlbs

Exercises revealed

From PacificFit one of Ben Greenfield's sites
http://www.pacificfit.net/exercises.php

30 Minute fitness routine

From Bengreenfieldfitness.com
http://www.bengreenfieldfitness.com/2010/12/get-fit-in-30-minutes-or-less/#more-3807

"So you can make it to the gym almost every day…but you just don’t have the time when you’re there."

Workout 12-5

Cold at 0800, -1C

Injuries - Right hip and thigh painful, mid back painful and tight


Weight - 0800 195lbs (clothers)

- shopping
Vaggy still ill

Workout 12-4 Recovery

Cold at 0800, -1C

Injuries - Right hip and thigh painful, mid back painful and tight


Weight - 0800 197.5lbs (clothers)

- Breakfast w/ Santa
Vaggy still ill

Workout 12-3

Clear and cold at 0515, 1C

Injuries - right leg and hip sore, adding pressure to exterior ball helps. hamstring is tightening. applying heat and ice amap

Weight - 0830 194lbs

- late day, took packages to post office, staples
- phone discussion of Channel InSight

Workout 12-2

Clear & Cold at 0530, 1C

Injuries - Right hip (side and rear) seems focused on deep stability, pressure just below hip ball reduces pain

legs seem very loose

Weight - 0745 194.5lbs

Workout 12-1

Beautiful, warm at 0510, 11C
Rain started at 1100

Weight - 0845 194lbs

Injuries - right leg stiff from hip to knee, iced all

right shoulder tight, applied bengay, iced

- Newport Christmas tree lighting, rainout- applied for Christmas vacation
- girls up 0545

workout 11-30

Cool and Clear at 0500, 4C

Injuries - right hip tight, sore as rotates


Weight - 0600 191.5lbs

- report day at school
- first day of 2-a-day workouts- will try to do Tues, Wed, Thurs and Fri, with Sat recovery and Sun mild cadio or recovery

Workout 11-29

Weather cold and clear at 0500, -5C

Weight - 0815 193.5lbs

Injuries - mid back is out of place, right hip sore in socket when putting weight on it

- Jordan up at 0120 for kisses, smoke alarm low battery @0400, Kyla up @0500
    results predictable, me behind right up to the gun, Kyla dragging heals, Jordan helpful but pissed at Kyla cuz they lost computer time
- Janine likely mad at me cuz I didn't give any info about Holiday party.

Workout 11-28

Weather cold at 0600, -1C

Weight - 1400 195lbs

Injuries -

- slept til 6

- girls @Dave and Lindsey's for 3 hrs
- forgot homework, spent 2 hrs making paper stockings

Recovery 11-27

Weather Cold

- comments

-

Breakfast -1.5c fruit, .25c yogurt, .25c Raisin Bran

Snack -2pc whole wheat toast, .5 banana, 3tbsp peanut butter

Lunch -celery, carrots, .75c kraft dinner, .5oz tukey, pumpkin tart

Supper -4pc white pizza, lg Greek salad

Snack - small brownie

Activity
- walk .75mi @ 100bpm pace @0510
- walk .75mi @ 90bpm pace @2215

Injuries - right hamstring pull


Weight - 2300 198lbs

Workout 11-26

Windy light rain, cold. at 0500, 7C

- Black Friday
- went to see Tangled

Breakfast - 1c Fibre1

Snack - .5 Clif bar, 1 Dunc egg&sausage wrap

Lunch -Celery, Califlower, small Nesquick, 1oz Turkey

snack -6c Popcorn

Supper -Turkey, stuffing, Potatos, Brussels, Gravy

Snack - Veggie Chips, Reece Peanut Sports


Activity
- walk .75mi @ 100bpm pace @0510
- interval run 1.75mi @ 120-150bpm pace @0530 - walk .75mi @ 90bpm pace @2215
- walk .75mi @ 80bpm pace @2200

Injuries - butt tight, left  shoulder pull


Weight - 0600 193lbs

Workout 11-25

Windy clear, cold. at 0500, 0C

-late start, slept to 0546
crappy attitude, just want to crawl in a corner or surf aimlessly
- Happy Thanksgiving
- mom called to talk about taking financial guardianship of Wendy last night
-Patches first birthday, decorate hats with ribbon, wrapped toys, made a birthday brownie with icing
- nice walk with girls, J and dog
- played trouble and go-fish today!

Breakfast - .5c yogurt, .5 bagel, .25c grapes, 1.5 slices whole wheat toast, 1tsps peanut butter

Snack - brownie parts from Patches birthday cake

Lunch - n/a

snack - brownie, 1oz cheese, 1/8c sunflower seeds

Supper - Turkey, Mashed potatoes, carrots, asparagus, cranberry sauce, gravy, bun, pumpkin pie

Snack -n/a


Activity
- walk .75mi @ 100bpm pace @0510
- 75X Jumping Jacks
- 4X5 single leg lunge @ 35lbs
- 4X10 swings @ 30lbs
- 4X5 side lunges @30lbs
- 2X10 side crunches @35lbs
- 2X10 rotations @2X10lbs
- 2X10 full lifts @2X10lbs
- 2X5 balance single leg lunge @30lbs
- 2X10 arm curls @2X10lbs
- 1X5 arm curl @20lbs
- walk .75mi @ 90bpm pace @1400
- walk .75mi @ 90bpm pace @2215

Injuries - right hip stiff, mid left back mild pull


Weight - 0730 194.5lbs

Workout 11-24

Windy high clouds, damp. at 0500, 6C

-Running was a chore this morning, had to push hard o finish. both legs felt like lead

Breakfast - 3 whole grain Waffles, .5 pear, 1/8c sunflower seeds

Snack -.25c pistachios

Lunch -1oz cheese, 2.5c lettuce salad w/ tomatoes and red onion, 2oz dressing, .25c honeydew mellon

snack -banana

Supper -12in. Subway flatbread steak sandwich with tomatoes, cucmber, spinach, olives and onions


Snack -chips, reeces cup


Activity
- walk .75mi @ 100bpm pace @0510
- run 1.75 @140bpm pace @0530
- walk .75mi @ 90bpm pace @1400
- walk .75mi @ 90bpm pace @2215

Injuries - right knee stiff, mid back mildly stiff


Weight - 0500 193lbs

Workout 11-23

Warm morning, high clouds, damp. at 0630, 7C

-Late night.Jordan up at midnight, Kyla at 0300 coughing
- bit scattered today
-Kyla had a good day at school. Friends were the key
-took girls to Wendys for supper

Breakfast - .25c Quinoa, .5c Oatmeal, 1tbsp peanut butter, 1/4c raisins


Snack - 1 Zero vitamin water, 1/8c almonds

Lunch - 4oz meatloaf, .5c grapes


snack - 1 banana, .5c carrot, celery, cauliflower

Supper - .5 small cheeseburger, leftovers 1c fried rice, .25c scallop and veggies, 1 s/s shrimp


Snack -1c veggie chips


Activity
- walk .75mi @ 100bpm pace @0510
- 2X10 full body press @20lbs
-2X10 lunge
-2X10 straight arm raises @20lbs
-2X10 standing side crunch @20lbs

- walk .75mi @ 90bpm pace @1400
- walk .75mi @ 100bpm pace @2215
Injuries - both knees stiff, right mid back  stiff, likely minor strain, will ice


Weight - 2130 193lbs

Workout 11-22

Clear warm morning. at 5, 7C

-Early night. Mild congestion
-good morning with the girls
- ate supper with girls, they were a bit scattered, but had just been paying club penguin
- poor Kyla had a relapse in class, teary eyes when Janine dropped off her purse in the office.
    Hope I am not the cause of the setback. Will try hard to reassure her tomorrow.
Tried Don @ 2130 no answer
Listening to Dracula on iPod. Very sensuous and suspenseful. I get why it is so durable.

Breakfast - Fibre one


Snack -1/2 Clif bar, 1oz cheddar, 1 oz pistachios

Lunch - 4oz pepperoni, 1/2 tomato


snack - 1.5c celery, pepper, carrots, peas, 1 apple

Supper -1.5c Greek Salad, 2oz shrimp, 1 cresent, 1/2 Clif bar


Snack - 1 Zero vitamin water, 1 bag popcorn


Activity
- walk .75mi @ 100bpm pace @0510
- walk .75mi @ 90bpm pace @1400
- Volleyball @6pm- lost 1, won 1, lost last by 2 pts damn
   - played well, few lapses, team played well, got caught on coverage and aggressiveness the first game, no systemic problems in the other games.
   - tried to catch up with everyone at Tickets, but missed them, went home, will go out next week
- walk .75mi @ 100bpm pace @2215

Injuries -morning left knee less sore/stiff
 - after volleyball, no leg issues, right mid back  stiff, likely minor strain, will ice


Weight - 2130 193lbs

Workout 11-21

Clear cold morning. Still windy at 5, ~0C
- grocery shopping, morning with Dad,

-Tired, late night, fire alarm needed battery change, again. Mild congestion,
- concerned weighed 200.5 a t2100.

Breakfast -Cheerios, 2slices Sandwich Ham

Snack -Clif Builder Bar

Lunch -Fried Rice, s/s shrimp, pistachio and almonds


Supper - Meatloaf, green beans, mashed potato

Snack -veggie chips, ww desert

Activity
- walk .75mi @ 100bpm pace @0510

Injuries - right elbow/tricep/forearm stiff, small bit internal swelling
left knee less sore/stiff

Weight - 0700 196.5lbs

Workout 11-20

Clear cold morning. Still windy at 5, ~5C
- gymnastics, floor hockey, princess birthday party

Breakfast - 1/8c sunflower seeds, cheerios, banana

Snack -

Lunch -Leftover chicken, 1/2 yam, tomato, onion/mushrooms


Supper - wonton soup, chicken fried rice, scallop & veggies, s/s shrimp

Snack - chocolate

Activity
- walk .75mi @ 100bpm pace @0510
- 4Xskipping 1 min
- 2X run .5mi slow pace
- 8X100m sprint
- 2X10 shoulder press @ 20lbs
- 2X10 Deltoid curls @20lb
- walk .75mi @ 90bpm pace @1445 - 15min

Injuries - right elbow/tricep/forearm stiff, small bit internal swelling
left knee still sore/stiff

Weight - 0800 195.5lbs

Workout 11-19

Great clear morning. Bit windy at 5 but above 10C

Breakfast -3 whole wheat waffles w/ marg, 1/4c grapes, 2 pc luncheon ham, 1/8c sunflower seeds

Snack - 1oz cheese

Lunch - 6oz pork tenderloin, 1/2 baked yam, 1/2c celery, 1/2c grapes, small V8 low sodium


Supper -Lg Whole Wheat pasta and sauce w/ 4oz meatballs 1oz olives

Snack -Popcorn

Activity
- walk .75m @ 100bpm pace @0510
- run 2.75m @ 130-140bpm @0600 - 20min
- walk .75m @ 90bpm pace @1445 - 15min

Injuries - Left knee - mild soreness on inner rear, tight
    - left neck tight

Weight - 0800 195.5lbs

Workout 11-18

Great clear morning. Bit windy at 5 but above 10C

Breakfast - 3/4 c oatmeal w/ milk & 1tbsp peanut butter & 1/4c raisins, 2 pc luncheon ham

Snack - 1oz cheese, 1/8c almonds

Lunch -
3c fruit (1/2 pear, 1/2 apple, blackberries, raspberries, blueberries),1/4c yogurt
2c lettuce, 1/2 tomato, 1/4 cucumber, 1/8c dressing, 1can tuna
1c radish and snow peas

Supper - 1 large Subway Turkey sandwich on wheat with extra veggies

Snack -Choc chips & peanut butter, chips

Activity
- walk .75m @ 100bpm pace @0510
- Skipping 4X3.5min
- 3X5 lunge squats @1X35lbs
- 3X10 full press @2X10lbs
- 3X6 single leg balance squats @1X20lbs
- 2X10 90degre shoulder raises @2X10lbs
- 3X10 arm curls @2X10lbs
- 3X5 swings @1X20lbs
- 2X10 side raises @35lbs
- walk .75m @ 90bpm pace @1430
- walk .75m @100bpm @2200

Injuries - Left knee - mild soreness on inner back, tight
    - tight left side of neck

Weight - 0800 194lbs

Workout 11-17

Morning
Downpour and a late night left my morning workout a non-starter.
I opted to walk the dog, and get a jump on making lunch for every one and a few chores.

Breakfast - 2 boiled eggs and 2 slices of toast with marg, 1/8c sunflower seeds, 2 pc luncheon ham
 Lunch - 6oz pork tenderloin, 2 Pillsbury crescents,  1/2 tomato, 7oz honeydew melon, 1 small low sodium V8

Supper -
1 1/2 Quesadillas, wrap, cheese, mushrooms, spinach, roast chicken
30 bite size Tostidos

Snack - 1 Weight Watcher frozen desert (140 cal), 1 portion cheese-its (90cal)

Activity
- .5 mile walk at moderate (100bpm) pace at 0515
- .75 mile walk  at moderate (100bpm) pace at 2115
- 4 laps around the factory floor throughout the day

Weight - 0800 196lbs