solar squirrel

Larry with me and Brittany

A few months ago, my pal Brittany told me about this trainer she had hired to help get her into shape for her wedding.  She said he had these things called ‘Buddy Sessions’ where you and a friend work out together with him and he gives a pretty good rate.  She said  I could come and do a workout with her and see how I liked it.  Well - after the first session I knew it would be worth it so I signed up for 12 weeks.  After about 6 sessions I could already see a DRAMATIC difference in the way my core and upper-body looked - specifically my arms and shoulders were looking RIPPED!  Right around the time I started working out with Larry I was also able to start running again, so I had a double whammy kick start to my fitness comeback.  I’ve never lifted weights or worked out with a trainer seriously before and I can honestly say that I’m impressed with the results.  My metabolism is definitely higher (I’ve lost over 10 lbs) and I guarantee it has to do with the increased muscle mass that I’ve obtained from our sessions.  I decided that I really wanted to focus on building strength in my hips and legs for running, so I added another day with Larry during the week where we focus solely on strengthening those areas.  Again: more than impressed with the results!!  After a little over a month I can tell that my stamina during running is improved.  I have more strength during longer runs and I’m confident that if I keep this up I’ll be back to where I was before the IT band injury within a few more months!

So I thought I would put together a blog post that talks about all of the fun we have during our hour-long buddy sessions on Saturday’s.  Here’s a recap of this week - I had my sister, Katy, also tag along so she could get the full Larry experience (since I’ve been telling everyone about the crazy workouts he has me and Brittany do every week)

We started off with a trio of fun:  1) Running sprints while pulling weighted sled; 2) Squats using resistance band; 3) Alternating lunges on slide with medicine ball.

Sprints pulling weighted sled

Brittany doing lunges on slide with medicine ball raises

Katy doing squats with resistance band

The way the buddy sessions work is you take turns doing the different activities that Larry comes up with.  Brittany and me usually just look at each other in disbelief when he tells us what he wants us to do next.  It’s like - where does he come up with this stuff??!!?  We did 2 sets of the above and then moved onto our next trio:  1)  Mountain climbers / kick outs on slide; 2)  Burpee’s and pushup with weighted sled pull; 3)  Step ups on bench.

Larry telling Brittany to keep going - the double leg slide outs were INTENSE!!!!

Katy doing step-ups

Me doing Burpee + pushup and weighted sled pull

We ended with lunges and shoulder presses with the weighted sled; medicine ball throwing / catching (really worked the forearms!!!); and something that I can’t remember.  (Towards the end of the workout I start getting delirious…)

I love our workouts because we aren’t in a stuffy gym and we typically incorporate whatever is around us into the workout.  (The other week Larry had us doing push-ups with our feet on swings at a play ground and angled pull-ups on the jungle gym!!)  It is an awesome workout and a lot of fun because Brittany and me are laughing and cheering each other on the whole time.  Another cool thing is that the other person feels obligated to work hard and not stop due to the fact that we’re both doing something at the same time.  So if I’m doing angled pull-ups while Brittany is sprinting with the sled my arms are getting tired and I’m telling her to move as fast as possible!

Check out these RESULTS!!!!

Multiple muscle groups engaged!

I didn’t realize my shoulders are REALLY getting ripped - check it out:

Whoa! Getting a little freaky-looking!!!! HARD CORE!!!!

I have some really good before shots of me in a bathing suit from this past winter when we went to Castaway Bay.  I’ll have to see if they are postable.  (They are pretty bad).  For now I’m going to try to keep up the workouts and hopefully continue to see results.  I still hate my butt and love handles, but at least they are getting MUCH smaller.  I just want to get strong and have endurance…if that means keeping a little flab then so be it.

I’ve slacked so much these past few months on my blog I just decided to make a post that covers the majority of what has been going on lately.  My running has slowly been getting better - not nearly where I was 2 years ago before the IT Band injury - but definitely getting there.  I’ve managed to lose about 10 lbs., too, thanks in part to running again and in part to my 2 days a week with Larry my personal torturer.  I haven’t been this small for a while and it’s GREAT!  My clothes are all loose and I’m feeling awesome during my training.  I just hope I can keep it up once winter comes.  (I think I will).

Quick break to just say that Dr. TIM KEYES IS THE BEST!!!  If it weren’t for going to him and getting ART (Active Release Technique) on my IT band who knows the shape I would be in right now.  Probably the fattest I’ve ever been and incredibly out of shape.  If you are having issues with your IT Band and you haven’t tried ART I highly recommend that you do!  I took 8 months off of running and thanks to Tim I am confident in saying that I am BACK!

Racing these past few months hasn’t been very consistent.  I ended up doing the Pirate Tri (sprint) at Lake Metroparks.  I realized that I just don’t want to spend the ridiculous amts. of $$ triathlons typically cost.  I may do Portage Lakes, but unless a triathlon is less than $50 chances are I probably won’t be doing it.  This past Thursday I did the Twilight Trail 8k sans my original ‘Two Trail Freaks’ team mate, Elizabeth.  Instead I ran on a team with Bridget and we decided to call ourselves ‘2 Slow 4 Elizabeth’ since - in reality I really am too slow to be on a team with her!!  Plus, that name is just hilarious.  I was less than 2 minutes slower than the last time I did the race.  I had a time of 38:42 this year.  In 2008 I had a 37:01.  I guess that’s not all that bad considering I took so long off of running and I felt pretty good during the race and had enough energy at the end to pass the two girls who were in front of me.  I really can’t wait to be back into better shape and be faster and have endurance.  It’s just going to take time, though…I’m just SO THANKFUL that I’m able to run again!!!

Today I ran the longest I’ve done in well over a year:  18 miles.  And it was HOTTTTTTT!!!  I ran with Bridget and Addy (Addy for the first 6 - she was in the Bob stroller while we pushed).  Let me just state for the record that I was a sweaty disgusting MESS!  I CANNOT believe how much sweat poured off of me today!  We are talking dripping off and drenched clothes.  I brought my insulated container filled with a gallon of ice water plus a water bottle filled with gatorade AND I DRANK ALL OF IT!!!  Yes - the entire gallon container and my water bottle!  And I was STILL thirsty afterwords!  Bridget and me ran together for almost the entire time and then when we got to 14 I just decided I wanted to be done so I picked it up a little.  I think my last 2 miles were the fastest of the entire 18, mainly due to the sheer fact that I just wanted to be done running and get out of my soaked, nasty clothes!  I’m definitely excited to have completed 18, though.  Because running is so mental this is a nice next step for me after so long without running.  I’m confident now that I am a runner again!

We are building a deck in the backyard.  It is coming along nicely and I can’t wait to have it completed and ready for lounging!  We’re planning on also getting a hot tub which I’ve pretty much wanted my whole life.  I am so excited for this winter to come now!  Running in the winter is just SOOOOO cold, and now after I’m done running I can look forward to sitting in a luxurious spa!  I think it will really help me stick with my running over the winter.  Oh, and PS:  If you run with me over the winter you are also more than welcome to come back to my place afterwords and go in with me!

Photo from Will and Kate’s wedding.  Brian had two dates because Sharon didn’t have a date and Todd was in Poland for work.  Lucky guy!!!

Me, Brian, and Sharon at Will and Kate's Wedding

Some progress shots of the deck.  Here is one of the earliest before we excavated half of the yard and drilled all of the post holes.  BTW, if you have rocks in your yard good luck using a power auger.  Doesn’t work very well and you have to do it the old fashioned way with a manual post hole digger.

2-person auger for drilling post holes

It was pretty neat when they delivered the stuff for the deck.  This guy brought a lift to haul the stuff down the driveway!  Awesome!

Getting materials delivered

It’s crazy how much we had to dig out!  Todd took the sledgehammer to two of the concrete stairs leading off the back porch.

Progress shot of holes and excavation

Holes dug and posts in place with concrete drying

Posts in, working on the beams then the joists!

Shot showing joists nailed together

Nailing the joists together with those stupid plates was terrible!  If we knew then what we know now we would have ordered different types of materials.  It takes forever to nail all the nails into those plates and it’s so annoying!  Me and Todd both got blisters from hammering so many freakin nails!

You’ll have to stay tuned for pictures of the finished deck…

Well another week has gone by…nothing really new to report.  I’ve been continuing to work on getting more workouts in and working on getting my fitness level back.  Yesterday was the Blossom Time Run…2 years ago I ran it in 35:55 (6:50 pace) and I don’t think I can run 1 mile that fast now.  Obviously I didn’t do it, but instead opted to meet Bridget for an easy 8 miles on the towpath.  It was nice and I think I’m really going to enjoy getting back in shape with her!  Of course the IT band was super tight afterwords, but I think the run was good - we had a 10 min pace, which was perfect for loosening everything up and getting the kinks worked out.  I am going to attempt a slow run at least once per week moving forward.

Today I was planning on riding in Peninsula w/ CTC but there was a crazy storm right when they were scheduled to start so Todd and me opted to just stay home and work on cleaning.  We might go later tonight but I think it’s supposed to storm again.  Boo.  (Riding in the rain and in storms is not safe…as it is I’m clumsy on the bike and I don’t need to risk hurting or killing myself).

Here’s a quick recap of the week:

Mon:  swim - super lame…probably only managed to do 1000 yards (Brian let’s do a ladder next time!)
Tue: Rest
Wed: 1 hour spin class
Thurs: 5 mile run in am (8:18 pace)
Fri: rest
Sat: 1 hour personal training
Sun: 8 miles easy (10 min pace)

The run on Thursday felt really good.  I decided not to look at my pace but instead just run a pace that felt like I was just bordering on getting out of my comfort zone (anaerobic threshold).  This is good because I’m not that far off from where I used to be (8-min pace used to be right where discomfort started).  I know that in order to get my running fitness back I have to - duh - run - but it’s SO FRUSTRATING when after every run my IT band is so stiff!  I’m gonna just go with it, though.  I see Dr. Keyes again on Friday, so we’ll see how things go until then.

I was totally planning on doing the Twinsburg Duathlon - but I just went to register and realized that it’s $60!!  (I need to purchase the USAT 1-day membership).  I don’t know if I can pay that much…not because I don’t have $60, but because it’s just the principal of paying $60 for such a short race. (2 mile run, 10 mile bike, 2 mile run).  Bridget mentioned this yesterday while we were running and I didn’t realize it was so $$.

We’ll see.

PV modules

A majority of my new job has been focused around solar PV (photovoltaics).  As such, we decided it made since for the VP of Renewable Energy Technologies to attend some solar installation training to become more technically savvy.  I looked around for a good long while in search of a course that was 1) affordable 2) close and 3) had good credentials - IREC accredited and taught by NABCEP Certified installers.

I looked at Boots on the Roof but honestly, it was just too expensive (would have had to fly there and the price was over $3k).  There were a few local options at the community colleges, but their instructors weren’t NABCEP Certified nor did they have IREC accreditation.  I’m one of those people who insists on getting what they pay for (even if it wasn’t my money) so I did quite a bit of research.  I ended up choosing to attend Infinite Solar in PA.  The course was advertised as a 5-day entry level course.  While I wouldn’t really consider myself ‘entry’ level, I figured this course would be perfect for me because it would allow me to get the hands-on experience I was looking for.  Because the course was in Philly, I asked my good friend Chris if I could stay with him and his fiancee.  Of course he said yes and the planning began! So this meant I could drive AND wouldn’t have to pay extra for a hotel.  Double win. [NOTE: Due to a co-worker's concern I have decided to remove the sentences that used to be here.]

So…the week before Easter I was headed to Philly.  Chris planned out for me the most efficient routes for getting to Philly from Akron as well as my daily drive to the school.  It was soooo nice to have someone local to help with that kind of stuff.  I left for Philly Sat afternoon and stayed Sat to Sat.  We had a blast - Chris and Cathy showed me around Philly and we did a ton of really fun stuff including lots of AWESOME food and beer consumption.  (Hence my facebook status updates w/ beer and food pictures).  It would have been way more fun if I didn’t have to wake up at 6am every day, but we decided that I would just have to come back this summer.

Now onto the course discussion.  I guess when I read ‘entry-level’ I didn’t really think about it -  i.e. anyone - even if you didn’t finish high school - could possibly be one of the students.  The math portion of the class was beyond embarrassing.  Having spent over 6 years as an embedded software engineer I came to forget that not everyone has things like Ohm’s law memorized or that current times voltage = Watts (power).  Those things are just like second nature to me - kind of like driving or putting on my shoes.  I forget that maybe some people haven’t had to think about that since middle school.  Ok, so I’ll give you that.  Maybe you didn’t work on medical imaging equipment where you had to think about the kV and mA that were selected by the user in order to get the desired power settings for you CT scan.  Got it.  But there is ABSOLUTELY NO EXCUSE FOR PEOPLE WHO DON’T KNOW HOW TO DO BASIC ALGEBRA.  We spent a good 20 min discussing the fact that if V=IR, it also magically means that I=V/R.  And there were people that didn’t get this!!!!!!  WTF!!????!!!!!  How can you get through life not understanding basic algebra??!!!  I seriously use algebra at LEAST once a week!!!  This course was a lesson for me in many ways…some of which had nothing to do with solar installation.  So I was beyond baffled by the fact that people didn’t understand how to do basic calculations.  Also - there was this guy that I think must have been mentally disabled sitting next to me.  He was asking THE DUMBEST questions…every time he talked I had to think about something sad so that I wouldn’t die laughing.  It got to the point where the instructor would look at me when he started to ask a question - like we both had this understanding that this guy was just a whack-o - and it would make me have to try even harder not to laugh.  He was asking things that were totally unrelated to the course.  I swear I thought he was going to ask if aliens existed next.  Just completely random stuff.

All in all the course was good, and I did learn some things that I didn’t know like info relating to the NEC (National Electric Code) and safety stuff.  The installations were very good and we got to install on an indoor roof as well as a standing seam roof, a ballasted system, and a pole-mount system.  Any question I had was able to be answered with a non-biased response.  I also networked with one of the instructors and he is interested in possibly coming on board as a technical consultant for Carbon Vision.

Pole Mounted system with micro-inverters

Rear view of pans used for ballasted flat roof system

PV installed on the indoor shingled roof

S-5 clips mounted to standing seam roof

I’m sure the pictures are probably boring to most people - but it was really neat to get exposure to so many different types of installations.  I’ve already used what I learned about mounting systems to talk with an engineer working on a mounting solution for a corrugated roof on a system that is in planning right now.

Bad news about the week was that I didn’t get any good training in.  I made the mistake of doing a run on the treadmill Friday and now my IT band is not happy with me.  Argh.  Lifetime has an outdoor run club that meets for the first time next week that I’m planning on going to and I’m going to start doing Solon track workouts on Tue evenings.  I am determined to get over this dumb injury!

I’m still in the ramp-up stages of getting back in shape.  After my realization that I actually *can* do a half marathon with the IT band injury still healing I’ve decided that I should probably get into a more routine workout schedule.  In order to keep myself on track I’ve also been looking around trying to figure out what races I’m going to do this year.  Here’s a few that I’m considering:

Sunday April 25 - University of Akron Sprint Triathlon

Sunday May 16 - Cleveland Half Marathon (Yea, I know I vowed never to do it again after they ran out of water at the water stops the one year…but I’m going to do it with my friend B so it will be fun…plus then I won’t feel guilty going to the post-race party)

Sunday June 6 - Twinsburg Duathlon (Sprint)

Sunday June 20 - Maumee Bay Olympic Triathlon

Sunday August 8 - Greater Cleveland Olympic Triathlon

Sunday September 12 - Akron Marathon (Relay? I hope so!  Not sure if my fast lady friends will want to give it a go again this year - I can’t do it by myself!!)

Sunday September 25 - Revolution3 Half Iron Man (Yikes!!!  When I looked at the price of this one I almost passed out!!  At least it includes 2 Cedar Point tickets.  If I do this one, I’m going to DEFINITELY need the Red Bull and Vodka for afterwords!!)

What is everyone else doing?  Am I missing something fun that others are going to do?  I’ll put up a 2010 Race page soon - but wanted to get this post up.  (My internet at home has been horrible lately!  It goes out all the time!!!)

Of course I just finish putting my running schedule on my calendar for Towpath (10/11) and go for my paced six mile run Sat. and 4 miles in my dumb knee starts hurting.  I think I have re-injured last year’s IT band.  I ramped up too quickly from being a sedentary runner.

Argh…it is SO frustrating to have the fitness and endurance for something but at the same time not be able to do it!!  So my 13 mile run turned into 5 yesterday (thank you Bridget for stopping and walking with me mutliple times!)  Tonight I’m swimming and tomorrow I will foregoe the track in order to ensure that I get enough rest.  I’ll take a week off of running and then see where I am.  I think the main thing I need to start doing is strength training, since my left leg is so much weaker than my right.

Last Sunday I did the Planet X sprint triathlon - I went into it knowing I was not in the best shape and would be happy with just finishing but I ended up feeling really good the whole time (except during the swim - thank goodness I brought my wet suit!!) I felt good on the bike and I was talking to people - I scared one person when I said hi to her!  Then on the run I was able to run w/ Daisy, until the end where she pulled ahead and beat me.  It was fun and the weather was perfect!  I ended up w/ 3rd female overall - with Mel and Daisy taking 1st and 2nd.  (And wouldn’t you know it - the 3 of us are part of the Akron Marathon relay - LOOK OUT!!)

This was just what I needed to motivate me to get my butt in gear and start a more regular workout routine.  After Sunday’s good turnout, I managed to get in a track workout on Tue, a trip to Westbranch for some mountain biking on Wed, spin class on Thurs, and a solid 12 miles running w/ SERC today in Solon.  Now, for many people I know 4 days of workouts is a joke - but compared to what I’ve been doing this is PHENOMINAL!  I plan to slowly get myself back to 7 days/week.  (Using my swim day as a rest day).  At least for the summer I should be able to handle this, but once school is back in session I’ll likely fall apart again.

Planet X results:

Swim (1/4 mile):  7:12
Bike (11 miles):  36:12 - 18.2 mph
Run (5k):  23:04 - 7:26/mile

At the finish - still feeling good!

Thanks Joey for the pictures from Planet X!  Someone told me they saw pics of me from it and I was thinking it had to be from Joey playing photographer!

My blog needs updates…but I’ll get to it on a day that I don’t have a million other things to do.  For now all you need to know is that my newest goal is to run a 3:30 at Towpath.  (and not die doing XTERRA this year…)

I cannot believe that June is almost over and I’ve basically been a sedentary blob since I started my new job.  Gone are the days of feeling like a slacker if I didn’t work out at least once per day.  I’ve managed to evolve into someone who only exercises about once or twice per week - and doing that is beginning to look like an accomplishment.  My desire to do well at my new job has caused me to eliminate focus on almost every other piece of my life…which goes against my NUMBER ONE RULE, which is that having the proper balance of family, work, social, and fitness/health are key to being HAPPY.  (Note that I didn’t say these were key to being wealthy or key to having a perfect body, etc…since I am not convinced that tipping the scale any one way is equivalent to providing life-long happiness).  In any event I have broken my rule and on my red eye flight back from San Diego Tue/Wed I decided ENOUGH IS ENOUGH.  This is getting ridiculous and I need to get back into a routine that puts me in charge of my balance.  It is not asking too much to take an average of one hour a day to exercise.  Whether it’s running or biking or swimming or whatever,  I’m going to do it because that’s what provides me with balance and happiness.  If it happens that I use 1.5 hours one day and .5 the next, whatever, but it’s going to happen because I’m beginning to feel like a spectator rather than a participant in my own life.

Which leads to tomorrow’s sprint triathlon at Monroe Falls park.  It’s the first of the season for me - I haven’t done a brick workout in probably 8 months and can’t remember the last time I swam, but it should be a fun time regardless.  It’s local and there are a few friends who will be there which will make it fun even if I’m in last place.  It will be good just to get out and do a race!  The weather is supposed to be nice too, so it will be enjoyable.  Looking ahead the XTERRA triathlon is a month away and I haven’t been on my mtn. bike once!  I’m planning on heading to West Branch this Thursday so if you are reading this and you want to go please let me know so I will have someone to ride with in case I die!  I will plan on hitting West Branch once per week until XTERRA which will be about the same training as I did last year.  Hopefully there won’t be too many runners so I don’t come in last place.  (Last year I ended up passing quite a few people on the run, but basically was the slowest mtn. biker on the course…)  I have a feeling that Daisy may just win it for the girls!

Ok - off to do Saturday stuff - going to a friend’s ‘Summer Solstice’ party and enjoying a day of REST!

I’ve had this stupid sore throat for over a week but I think I’m finally getting better.  I managed to get in a few workouts, but nothing substantial.  Again I have gotten buried by work, mostly because everything is new and it takes me twice the time to figure something out because I have to ask questions and do independent research on things.  Luckily as time goes on things will get easier because I will be more comfortable with the industry.  It’s still incredibly exciting and I’m LOVING it!

I am leaving Sat. for San Diego for a water conference.  Basically I’m going to man our product booth and explain our technologies (yikes!).  It should be a fun learning experience.

Workout-wise I’ve been a huge slacker, but I am going to start training for the towpath marathon like - today.  E-Speed told me that I could do an 18 week program, but I’m already behind so I’ll have to pick it up in week 16…or whatever week I’m on.  Can you tell I’m not awake yet?  (Still drinking coffee - I realized that I could start keeping my blog up to date if I did it in the morning while drinking my morning coffee and waking up)

In other news Todd’s parents are here visiting from Oregon and he has put them to work remodeling his bathroom…which has caused there to be several new holes in places where we didn’t used to have holes (to get to the pipes).  It’s been disappointing because we wanted to get a bigger shower but because of the location of things we’re going to have to stick with the same size; and hot and cold water pipes are in locations which require punching holes in walls, etc.  I can’t wait to see it complete, though - it’s going to be very fancy!

Thanks for keeping me on my toes, Ben R. - this blog post is dedicated to you!!

I feel like I’ve been moving forever.  I started on Saturday, packing up everything and getting ready for the moving truck on Sunday.  I worked ALL day Sat. cleaning and packing, then moved ALL day Sunday, and did unpacking and finishing up today.  I have about an hour’s worth of work left for tomorrow and then I’ll finally be done!  Sheesh.  I know that the following will be unthinkable for most of my running friends - but I haven’t ran since THURSDAY.  Yes, that’s right - it’s been 4 days sans running for me.  I have been so sore and tired from moving that there is absolutely no way that I could have brought myself to go running.

Friday I went mtn. biking at Ray’s indoor mtn. bike park - what a fun time!  I was so scared at first, but then I just forced myself to go over stuff and go through certain sections.  The part that scared me the most was the fact that the ground is concrete, and that there are lots of people riding around.  I didn’t want someone to crash into me and cause me to go flying into the hard floor!  When I took the shin guards off my pants were soaking wet from sweat!  It seriously was such a good time, I just wish it wasn’t so out of the way to get to, or I would go there more often.  Definitely a fun place to hit up after work during the winter, though.

Tomorrow I’m getting back to running and heading to the Solon track with Bridget.  I should be feeling pretty good since I’ve had 4 days ‘off’.  (Trust me, moving is a tough workout).