10 Sure Signs of a Cycling Addiction

  1. Picture taking during every ride to post to Instagram to get the picture on Strava.

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2. The Bike Room:

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Bikes and more bikes
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Trainers set up and ready!

3. Riding the ride we met on:

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4.  Your most anticipated package arrivals:

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5.  What your shower looks like on any given day:

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6.  And at least one kitchen cabinet . . . .

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7.  Watching Paris-Nice with a friend:

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8.  Podiums!

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9.  Your bedroomIMG_2904

10.  Lots and lots of time on the bike, but especially with your bestie!

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GOALS 2016

A. FAMILY

Levi once a week!  (We had him tonight!  
Pappy and Levi
Pappy and Levi
Sunday Family Dinner, or once a week on another day
 
B. SPIRITUAL
Daily devotional – Bible reading and prayer time: 15 minutes
 
C. PERSONAL
Write daily (journal/book/blog/SOMETHING!)
Blog Weekly taking blog course on WordPress
Plan and reevaluate goals every month
D. FINANCIAL
1. Save 10% of my gross pay

                      2. Tithe 10% of my gross pay

                      E. HOME
                      1.  See Wunderlist – I added a link to a carpet quote.  : ) 
                     Wunderlist  
                      F. FITNESS
                      1. Become a Certified Yoga Instructor
                      2. Become a Certified Aqua Instructor
                           There are  2 aqua classes in January!

                      3.  Lose 10% of my fat mass

                      4.  Adopt a Vegan diet and lifestyle, incorporating the Hallelujah Diet, info from Caldwell Esselstyn, T. Colin Campbell,

                           Robert Cheeke’s Shred It! and  Rich Roll.

WHAT ABOUT YOU?  GO!

WHAT’S UP

Welcome to The Blue Bandana.  I’m Judi, and I am here to tell stories of adventures.  Life is a grand journey full of excitement and I want to explore it all.   It happens fast and I often forget so much because it goes so quickly and I move on to the next thing before I get a chance to write it all down.  So join me as I travel, cook, eat, design, run, cycle, push myself to the limit.  I am interested in SO MANY things, and I will explore those here also –  everything from poetry, wisdom, love, and beauty in all its forms.  Hop on board!

 

GOALS. 2014.

1.    JUICE CONSISTENTLY EVERY WEEK

2.    CREATE AND EXECUTE A MARKETING PLAN FOR MY LAW PRACTICE

3.    PICTURE A DAY ON INSTAGRAM

4.    BLOG THRICE WEEKLY

5.    WRITE DAILY

6.    RECORD TRAINING ON TP DAILY

7.    STRENGTHEN BACK – BE PAIN FREE – RUN

8.    READ 14 BOOKS

9.    DRAW/PAINT

10.  12% BODY FAT

11.  RIDE THE PYRENEES

12.  HANG WITH THE ‘A’ RIDE

13.  START A GARDEN

14.  SCAN MY PHOTOGRAPHS TO JPEG

FIRST DAY POST CORTISONE SHOT #2

This shot was more – I don’t want to say painful – more achy is more like it – than the first shot.  I could feel it going down my leg and I needed more ice than the last time.   This morning I woke up very early (4:00 a.m.) and have lots of energy and Pain free!  But there has been no running yet, and I can’t do anything physical until tomorrow.
So today I scheduled for Maddi and I to go have a little spa day to recover.  At  One Ocean.  A total splurge!
My plan is to start tomorrow with my yoga sequence, continue the juicing and back supporting diet, and spin and stair climb, then get in the pool and aqua jog for on hour.  No impact, more cardio than I’ve done in over 2 weeks because of being sick.
And I made a Pink Lemonade Cake because my husband saw a guy come out of the market with one item in his hand – a pink cupcake.
PINK LEMONADE CAKE
PINK LEMONADE CAKE
What I ate yesterday after THE SHOT:
7:00 –  1 cup of coffee (1/2 caff, sugar and cream)
12:00 –  1 piece of Ezekiel Bread with Sunflower Butter
1:00 –  10 Triscuits dipped in mustard (for the delicious)
3:00 –  24 oz. Juice
Carrots (for the Vitamin A),
1 whole red pepper for the Vitamin C),
3 handfuls of Spinach, (for the A again),
2 lemons (for the C, and I like the sweet/tartness it gives
7:30 –  Sautted Kale (A again) with Onions, Garlic, and Sesame Seeds (Manganese, Zinc and Copper),
Crispy Cornbread, and 1 small pice of shark steak covered in Datil Pepper Sauce, 1 glass red wine
10:00 –  And,  my go to dessert,um, some chocolate and honey roasted peanuts, and another glass.

I had a very good night of sleep and woke up at 5:00am with lots of energy! : )

DIET FOR BACK PAIN

Based upon this retrolisthesis thing, I’ve been doing some research to find out what I can do nutritionally and otherwise to support the healing of my back.  One of the first searches I did took me to a website http://backpain.ygoy.com/2011/05/28/what-is-retrolisthesis/ that recommended nutrition as a treatment option, mostly aimed at controlling and reducing pain.  The recommended nutrients are zinc, manganese, copper, glucosamine, water, and Vitamin A.  My favorite (read: THE BEST) site for finding out what nutrients are in the foods we eat, and conversely, what foods contain certain nutrients, is The Worlds Healthiest Foods 

Vitamin A  aids in tissue repair and can be obtained from:

Screen Shot 2013-03-21 at 9.01.20 AMNo worries there, I eat plenty of sweet potatoes and carrots, kale and spinach.              Alongside this important vitamin is zinc, is an essential element for proper utilization of Vitamin A. Without zinc,  Vitamin A does not get released from the liver.  Good sources of zinc are:

From World's Healthiest Foods
From World’s Healthiest Foods

There is no venison or lamb in my diet, but sesame seeds and pumpkin seeds, mos def.

Now comes the Vitamin C:

From World's Healthiest Foods

No problem here, either, while I am not partial to papaya, the rest of the list are on the frequent and favorite list.

Next on the list, copper, which is essential in adding strength to ligaments and membranes by cross linking the proteins (I have no idea what that means – I hope it’s not like crossing the streams):

From World's Healthiest Foods

Here we are again with the sesame seeds and the pumpkin seeds.  Plus cashews, sunflower seeds, and lentils, oh my!  Accompanying the copper is manganese, which also is a player in the protein cross linking:

From World's Healthiest Foods

I never knew that pumpkin seeds were so packed with minerals and antioxidants!  Apparently, a close relationship to the soil makes for mineral nutrient richness.  I’m for it!From World's Healthiest FoodsThe other recommendations as stated above were water and glucosamine.  I think we all know where to get water from. . . . my research on glucosamine, however, revealed no food sources of this supplement.  It is reported to aid in cartilage repair, but I found inconclusive evidence and conflicting results, so I am not going to bother with it.   Do what you will, my friends.

So next comes taking all of this information and creating some good food combining to maximize the nutritional effect of these foods to aid in relieving this pernicious pain in the back.

THE CORTISONE SHOT

Last Tuesday, everything changed, or so I thought at the time.  No more tightness, no more ache, no more hesitating to stand up waiting to feel the knives shooting in my back. No more PAIN.  Cortisone magic happened!  I recognize now that I did not realize how much pain I had become accustomed to living with until it was no longer there.  Every movement had been fraught with pain on some level, with the anticipation that any activity will be hindered by this pernicious ache.  I still do not realize all of the ways my body had been attempting to compensate.  The shot happened last Tuesday and I was instructed to engage in no strenuous activity for 48 hours.  Then on Thursday, I took Spin Class at lunch, and ran that evening – 6 miles, nbd.  I felt no pain while running, and just a bit of tightness afterwards, and strangely, some knee pain, which I have never experienced before.  Compensation.

According to the MRI, I have minimal retrolisthesis of the L3 on L4 with a disc bulge and minimally centrally extruded disc components.  Disc degeneration at L4-L5, slight extrusion.

RETROLISTHESIS

All of these are described as mild, but when they are present together, and you add the amount of running I have been doing, they add up to a lot of pain.  And for me, pain that was getting worse.

And because all of these problems are present together, my muscles were clenching around my spine in an attempt to protect it. I was trying all sorts of things that should have been helping – physical therapy (and all of those exercises), massage, pilates, yoga, acupuncture, inversion table, ad nauseum.  And non of them were doing any good because my muscles were doing their job in protecting my spine.

So I ran 6 on Thursday, 9.6 (the River Run) on Saturday, spent an hour on the StairMill Sunday morning, ran about 12 Sunday afternoon, and 6 Monday evening.  And I could feel it all coming back . . . . then, I got sick Monday night and haven’t run since.  I think my body is protecting itself again.   Today is Thursday and I am feeling like I will be well enough to run again by tomorrow.  We’ll see.

My strategy from here is to continue doing:

Yoga

Inversion table

PT exercises

Weight training

Stair Climbing

And some running in there.

I think that maybe now that I am not in so much pain, my back muscles have relaxed enough o where all of these things I had been doing will actually help.

We’ll see about that, too.