BONK!

OY Vey!
Ok so, we had a great bicycle ride yesterday, then walked an additional 3 miles (approx). While we were riding we could have kept going, except my butt was tender and after our walk the knees were a little tender. All in all it was a good day. Tired and ready for bed, nothing out of the ordinary. Well hydrated and ate really well, thanks to my personal chef and supportive partner Tammy. :0)

So this morning I woke up, moving slow and SORE! It is Monday and our regular workout day. We take Wednesday off, because Tammy has school Monday and Tuesday nights, so Wednesday we're ready for a shorter day. That is ok, except we have amped up our workouts in April, because August is a little closer. This week we started to do an endurance ride on Sundays. If you have ever read anything on training, most everything says to take the day off after your endurance day.

We didn't take today off, for the above mentioned reasons. So the second my hands moved weights I felt just as tired as I felt last night before I went to bed. I felt like I never even slept. I was moving cement arms with heavy weights at the end. UGH! Now Tammy was excited to "feel the burn" and was trucking right along. While I felt like I was in slow motion.

Here is the reason. We've learned a few years ago, that I have a different type of primary muscles than she does. I have what they call "fast twitch". I have the wonderful ability to lift weights, then I feel and see immediately that I have been lifting weights. Where Tammy is doing the same thing and not seeing the results, but feeling the results and not seeing. Follow this link to learn more about the different muscle groups.

http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm

We call her the turtle and I am the hare, because I can shoot up short hills and sprint past her, cheering her on. On the long rides, she is just fine and I'm hurt'n. One of the things we learned a long time ago is I require a little more time to recover from big workouts. It has gotten a lot better over the years, but it is still something I requre. For me it is frustrating as I feel I am able to do more and my body tells me it is not ready. So it is my lesson in patience.

Don't go spinning your wheels!
-Rhonda

the half way ride

Happy Easter!
Today we went out on a ride. It was a great ride and a ride to help ease some of my anxiety over being able to complete 45 miles by August.

We are calling it "The Half Way Ride", well almost halfway. Through the wonderful treasure of a bicycle odometor (a great Christmas present years ago from Tammy) we were able to know how far we rode. We were 0.20 shy of exactly half way of 45 miles, at 22.30 miles. It took us one hour and 22 minutes. Not bad for a couple of chunky girls! :0) Tammy is such a good sport!

Yea, we're a little excited over the odometer. Before we had one, we would go out on a bike ride and after returning home, we would drive it in the car to see how far we had riden. So we are always really happy to be able to simply look down to see our distance traveled. It is the little things.

Hope your day was full of color!
-Rhonda

an artful quote

"Bicycles are rideable sculptural pieces. Sometimes when people come in and see these old bikes, they feel like they're in an art gallery as much as a bike shop."
~Glenn Eames (owner of The Old Spokes Home in Burlington, VT)

If you are new to the blog, be sure to look in the archives of March for"Here's My story", on the full scoop of why I am riding. And welcome! If you're a regular, thanks for rolling along.

Donation page: http://philly09.livestrong.org/rhondachattin

Ride across the wind!
-Rhonda

a Thursday report

Ok, so I have a hamstring on my left leg that is incredibly tight that has virtually stopped most cardio. Interestingly, not the bike. Going slow and still doing weight lifting. Could barely even rock climb last night, could not keep it lose enough to really climb a lot.

Fundraising!
I have 200 (minus 5, Thanks to the Craven's) yellow Livestrong wristbands that for just $1, you can help one find a new home!

April 25 from 10-2 (or we run out of the gooey sweetness) we'll be having a bakesale in front of Seeds of Light in downtown Roanoke on the Market.

100% of all money from wristbands and bakesale will go to The Livestrong Foundation!

See you around!
-Rhonda
:o)

Good news from Dad

We received good news from Dad today!

Next Friday (4/17) is his last radiation treatment! On top of that, the oncologist said that he is responding well to his treatment, taking care of himself, able to eat and that he does not have to return for three months. This is a huge change from the monthly with the oncologist. Next week he meets with the radiation doctor as he does weekly to go over the next steps after his last radiation treatment next week. Woohoo!!! We are so excited!!

Thanks for all of your prayers!!!
-Rhonda

a quick update

Today was a cardio day. I moved my feet and stayed put on a stationary bike. This week part of the new weight training we are doing 3 sets of a lower weight so that you can do 15-25 repititions with each set. I added new things to do and moved my crunches from 90 everyday to 105 every other day and 90 on the others.

Had lunch with my Dad today. Always so great to spend time with him. We ate at Wildflour and he chatted with Doug one of the fabulous owners of the cafe and bakery.

Dad's radiation was changed on Monday to focus in on the tumors on his esophagus. Now imagine the worst sunburn you've ever had. Now put that sunburn down your throat. That is what he has right now, making it difficult to swallow. So eating a meal requires a lot of liquid and patience. He said today somtimes he decides it isn't worth it. Otherwise he ate well and a lot.

Tomorrow is not a gym day, but is a rock climbing day. :o)

'til next time!
-Rhonda

digging deep and tear ducts

April 5-11 is National Young Adult Cancer Awareness Week (NYACA)!

I've been more sore the past three weeks than I have ever been in my life. Well maybe sometime earlier, but in my adult memory, I've never stayed this sore for this lenght of time. On going sore! This forces me to dig deep to reach inward to see what I can accomplish. When you're a little sore it is a little more difficult, you start off already moving with effort cause your muscles hurt.

Yesterday (Sunday) I was still sore from our rock climbing expedition. Still looking forward to rock climbing on Wednesday but it was Sunday, nice outside and I had to get out for a bike ride. Late morning we headed out. I set my goal in sight. I was going to finally make it up the hill of doom. You see, to people who cycle all the time, riding along the Blue Ridge Parkway, "the hill of doom" (as I refer to it) is a simple training ride. For me, being on the overweight side, never really having had muscles or lungs good for long steady uphill rides, it is a tough hill. Today, I was going to own that hill, it was not going to own me any more. I pedaled my bike past the cancer center turning right onto Jefferson. Remembering all to well why I was on the bike as sore as I was. I pulled out my water bottle, swallowed and shifted gears. Took a deep breath as we slowed for the red light at Jefferson and McClannahan. Moving forward, I went into a steady cadence, trying to keep my muscles in a steady movement forward. Passing the church I was still able to talk comfortably, I pointed out to Tammy that my goal is to make it to the base of that curve, which is 27th Street. Still steady rolling forward, breathing a little more heavy, the pitch gets more steep and I downshifted.

Now, focusing on keeping my breath with cadence and focusing on the top of that hill, just before it goes into the curve. A quarter of the way up, my legs start getting tight, then my breathing becomes more labored, and steady keeping sight on the sign, now visible. My whole body now feels this hill and then two thirds of the way up I hear, that's all I got. I yelled back, "I'm doing it today!". I see the corner across from the street sign pass by my tire as I crossed 27th Street. I cried, I rode over and stood by the sign. Tears welled up in my eyes and breathing heavily I turned and said, "I did it! I did it!". Tears now rolling down my cheeks, looking up at the sign with a smile on my face, it took some effort cause well I was trying to breath. We paused for Tammy to take a picture and continued on with the rest of the ride.

No for most it is not a big major hill or tough ride, but for me, it was. It is an accomplishment I have been working toward for a few years now. Making that hill is an accomplishment for me and my riding. I did it and I dug in deep to do be able to do it.

Digging in deep seems to be the theme this week. As I was at the gym today digging in deep to make it through our sets in weight lifting. When the soreness only made me want to turn back over when it was time to get out of bed and not go lift weights. Then I rememberd that I don't want anyone else to enter the fight against cancer, so I got out of bed and went. I dug deep again, again bringing myself to tears for being able to push myself beyond what I thought I could do. No I'm not a crier. Well I am tender hearted and cry in movies and sad commercials, but not at the gym. I once agian had tears well up in my eyes as I pushed myself beyond what I felt I could do. Proving once again that I am stronger than I ever thought.

You see, I am pushing myself to the limits. As I have said before, it is the only way that I can give any type of comparision that people living with cancer feels. The only way I can get an idea of the feelings my Dad has when his body is drained from the radiation treatments, from the cancer eating all the beneficial cells. For many, just hearing the diagnosis of cancer, forces them to dig deep to walk out of the office.

You see, 70,000 young adults between the ages of 15 and 39, will be diagnosed with cancer this year. AND cancer is the leading disease killer among 20-39 year olds. So I push myself to the limits as I am riding and strengthing myself, because I can, because my body is not fighting cancer and because I don't want anyone else to have to fight it either.

Please, donate to my efforts in the fight against cancer, my goal is $2,500, http://philly09.livestrong.org/rhondachattin. Any amount is appreciated and the Livestrong Foundation will make sure it will be put to good use. I thank you ahead of time in this fight that we are in together.

Thanks for sharing the journey!
-Rhonda

cross training

We here it all the time, "cross training was the key my success", or something like it. Well I took that to heart and recognized that yes it is important to work other muscles. However, what I did not realize is that some cross training options can throw you out of your box.

That is exactly what we did yesterday! Wow!!! Tammy, Jessee and myself all ventured out to our local rock climbing gym. Rocwood is the largest in the area, by the way. It is huge! Eventhough I have no other reference point. It is a really great class and very thorogh in going over all the gear and teaching the basic knots that you need for climbing. So we were ready to go...

Jessee being a petite one of the crew shimmied up the wall like a little gecko. Tammy and I both nervously worked our way up the wall, not making it to the top, but 3/4 of the way. We put in a lot of climbing! I personally achieved one of my life goals and love it! We're going back Wednesday to get our certified to belay card for the Rocwood Gym and put in some more climb time. This is to say that by then I should not be nearly as sore as I am today. LOL! To think I wanted to put in some weight training before the class yesterday. Did not need it! Not only that I worked muscles that, well never have been used before. But it feels great! Who said fat people can't climb? Not me, cause we did. :o)

Off for a morning bike ride on this gorgeous spring day, after a little feul!

Later!
Rhonda

keeping me moving

There are a lot of things that keep my body healthy and moving. Now I remind you, I am on the chunkier side, but that is only a number. I am still active and moving. For example I am taking a rock climbing class tomorrow with Tammy and with our friend Jessee.

About three years ago I began going to see an acupuncturist. I go to Acupuncture Roanoke and see Alexander Davis and is located in the Grandin Wellness Center (GWC). Also in the GWC is Jamison Cundiff with Nexus Chiropractic, my Chiropractor. Both of these people are helping my body to stay aligned and all of my Body to stay balanced and operating at it's fullest potential.

In addition to acupunture and chiropractic care, I work on myself by doing self Reiki (you can find out more about that in my blog at http://holisticenergyworks.blogspot.com or on Facebook at my group by the same name.), I meditate and use essential oils to help my body to mend between workouts. I also go to the Lifestream Center and lay on a bed of heated amethyst crystals, which has the same healing benefits as going to the beach. All three of these appointments are valuable and re-energize me for the next day of workout.

I also have a wonderful partner that is a good cook and can cook healthy food and it tastes good too! :0) The good food of course helps to fuel my body so that I can keep going. Water is also pretty key! Hydration, hydration and more hydration. I go on the basic half your body weight of water in ounces and then some. So I drink at least 120 ounces to start with, I rehydrate after I excercise and try to see if my body needs more water. They say if you're thirsty then you are on your way to dehydration.

I do not stretch. If I have tight muscles I use "The Stick" which you roll over tight muscles to help losen rather than stretch. When I start part of my warm up is a series of excercises similar to qigong (chi-gong) and tai chi called, the peaceful warrior stretches, found in Dan Millman's Body Mind Mastery book(ISBN: 1577310942). Very useful and really gets the body loosened up and ready to go.

Hope these tips help!
-Rhonda

good day for a quote

"Life is like a ten speed bicycle. Most of us have gears we never use."
~Charles M. Shultz