INJURY UPDATE
Big thanks to the chiropractor, I am again functional, if not 100%. Went and saw him early last week, he cracked my spine back into place, did some kind of ultra sound thingy on the sore muscles and then electro shock therapy’d me and told me not to “twist”. So for 3 days I literally didn’t. It is not so much my back that was hurting, though certain movements were certainly uncomfortable. It was soft tissue damage from buggering up my ribs right in my chest. I spent the rest of the week doing lighter weights than usual, and some BORING steady rate cardio on the recumbent bike. Great thing about this was I also found a great new book (new for me anyways) Bryce Courtenay Fishing for Stars. (Baz if you are reading this, you’d likely love this guy all of his books are based in or around Australia with amazing descriptions.)
As of this weekend I am again able to work-out all body parts, though I am still being careful and avoiding twisting movements. Managed a pretty decent shoulder workout yesterday and while I could definitely “feel” the injury for the rest of the day it was fine as of this morning. Bonus back to my bursts of jump rope during cardio and not sitting on the bike anymore, though maybe one day this week since there is only like a chapter and half left in my book. My diet has been pretty good, I did not weigh myself last Tuesday like I usually do because I was feeling rather over whelmed by the injury and while I don’t put much stock in the numbers I did not need to see what the scale said in case it said something I did not like. Will weigh in tomorrow and discover where I am. To be on target it “should” say: 132.3. If it doesn’t. That’s ok. I feel great and I know my body will do amazing things in the next week or so.
SHOW UPDATE
UFE Showdown has historically done the Open and Master competitions in the AM followed by an Elite / Pro only show in the evening. I loved this last year because it meant, at 10 am you arrived at the venue, and by 2:30 – 3 you were done and knew how you placed or did not… (well, not exactly… You were either in the top 5 or not) This year seeing as I am back in my home town where the competition is, we had planned a big back yard BBQ for afterward and my sweet heart promised to make me home made burgers and cheesecake… mmmmm cheesecake.
However they have updated the show format this year and the 10 am show is now pre-judging for Open, Master and Elite categories. Evening is finals again for all 3 categories. Which means both pre-judging and the evening show are going to be very long events. UFE is pretty good at moving things along though and half the fun is back stage.
So change of plans, we will be relaxing in the yard between the shows and heading to Joe Kools afterwards, all are of course welcome.
RELAY FOR LIFE
Just like the last few years this Friday June 13 (one week before the show) is the Canadian Cancer Society Relay for Life here in London. There is still LOTS of time to donate, so please consider contributing… You can donate http://convio.cancer.ca/site/TR/RelayForLife/RFL_ON_even_?px=3357521&pg=personal&fr_id=14854
I set a goal of $500 this year and have already surpassed it. Our Team “Freedom Fighters” has multiple survivors, and this year will walk for the first time in memory of our recently departed beautiful captain Liss.
All that being said. It’s a week before my show, and walking for 12 hours will deplete and wear out the strongest of people. I happen to be at very low body weight, and right into my 10 day deplete / carb load phase… Not sure I handled it all that well last year and I need to put a plan in place that not only allows me to participate in this amazing event that is so very close to my heart but also doesn’t mess up what I have worked the last 12 weeks for… Suggestions welcome.
12 DAY PLANS
In the usual spirit of “My Body is a Science Experiment” that I generally go into my planning with I have decided to yet again modify my peak week to try and hit perfection. I am basing this on what I felt worked, didn’t worked, have read and have seen during many “small mini trial peak weeks” I have done over the last couple of years.
I have already depleted carbs, most of which are coming only from good old asparagus (which really doesn’t count as a carb) and my one banana right after my morning workout. I have also already started to up my water intake to about a liter to liter and half more than I normally drink. At 10 days this will go up by the same again. Monday to Thursday of next week the goal will be 12 of my 1.5 liter water bottles. Friday I will drink when thirsty with no limit or goal in mind until about 4PM when I will try to limit myself to less than a liter for the rest of the day / night (that probably sounds like a lot to some, however when you drink as much water as I do… I’ll be thirsty) Morning of the show, will take sips as needed until pre-judging is done. (I know this works for me, but I will not put myself at risk of dehydration.) Friday; the day before the show should be fun. I have a nail appointment at 10 am… all this work deserves some pampering and my Mama got me a mani pedi for my birthday that I have been hanging onto for just this. Mid-afternoon I will start adding in carbs (I am a bikini / fitness model I do not want to look too tight, or vascular) the carbs I know work for me are things like apples, and fruit, rice cakes etc. Later in the afternoon I have an appointment for my tan. Followed by the athletes meeting at 6 PM. And oh yes, dinner of some sweet potato, lean steak and a lovely glass of vino
Workouts will stay as they have been until after this Thursday. Friday being the relay I am obviously going to try and nap, sleep in etc. Since I’ll be up all night. Saturday if it is nice will be the same again, hopefully at the beach. Sunday, Monday, Tuesday (Days 6, 5, 4 out) will be higher reps, lighter weights – 2 exercises per muscle group with Sunday being my last day doing legs. Wednesday, Thursday will likely be my toughest days… Stick to my diet, no workouts, work and rest as much as possible as well as organize everything I can for Saturday.
I’m sure something will occur to me between now and then… or I’ll just have low carb brain and post about my gym sneakers, the cloud that looks like a burger or the contents of my gym bag …
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