The life and times of Merry Khaos and her alter-ego, Kristie Grey. A romp through the inner workings of a mind in roller derby athletics, training, and business management.
Ok I hate the cold weather. That’s not much of a secret. I also hate that for the last week straight there has been ZERO sunshine. It’s just grey outside all the time. It is downright draining. On top of that, I have had a really hard time focusing because my laptop’s charger went kaputsky and our oldest boy, Abbey, has been really sick and we had to take him to the vet for hydration and meds.
Yes, Abbey is one of our cats. Don’t judge. He is fur children.
Well things have been looking up! Though my time at the bridal show hasn’t been 100% successful yet (but I know it will be), I know that I have laid groundwork with brides and some other vendors to be able to start working in the bridal industry again (and I’m so excited for that). In fact, you can check out my OTHER blog – Fit2TietheKnot.com … you should follow that too and tell your friends. I got to connect with old friends Linda Kelly and Mary Ann Naglieri at the Unveiled13 Bridal Show by Metalaye. Who are they? They were my Mary Kay sponsors!! (Ever wonder why my derby name is Merry Khaos?) I also got to see Nuria (who is now the event planner at AACA) and Melissa (who is the event planner at Metalaye). Together, the five of us would brave the weekends of Alfred Angelos together in Harrisburg.
What other job would I have been able to reconnect with them in such an awesome way! I’m so excited to work with all of them in the future! Mary Kay/Herbalife parties… consultations with brides… snacks and health for all!
So, because my charger has not been working, I’ve been looking for another way of reaching out to people and today I followed through on an idea I had a while ago. Why not reach out to my neighborhood? Let them know I’m here? So today I spent a half hour running and dropping door hangers onto my neighbors doors!
Not only was I able to let people know that I’m here, but … I was able to get an extra workout in!! I’ve been having a really hard time getting myself OUTSIDE to run. I’ve been feeling it at practice though. When I jam, my short burst endurance and long endurance are NOT what they were in October. So I really have to push myself to go further and harder on my non-practice days. The big problem getting outside? I have to dress like Nanook of the North because it’s below freezing outside and I was not built for those temperatures.
Branded ninja. You don’t see that often.
So running. And lifting. And doing the 24 week DVD series 24Fit by Herbalife. And lots of protein. And lots of water. And lots of shakes and vitamins and goodness!
This is why I love my job. I get to be healthy! I have to be healthy as part of my job! I get to set goals and accomplish goals and feel awesome about myself because I am the healthiest and strongest I’ve ever been. I get to talk to people about how they can do it too. I get to help my friends live better and maybe make a couple bucks on their own. I’m still finding my way, but I love that my friends are finding their way with me!
Post-workout mug of awesome.
And now, I sit with a penguin mug with lemon tea concentrate and herbal aloe. I will be delivering goodies to my friends as soon as I can. I will be helping other athletes in my area be hydrated, stronger and faster. I will help other people be healthy. WOO!
PS Bank track tournament April 19-21 in Harrisburg, Pennsylvania: Derby Ink Invitational. We’ll have a ‘Derbalife’ table there. You should make sure you check it out.
I said that I would start using this blog for my journey, as well as for my musings so here we go (as I switch to a Word document):
My diagnosis was a 6 week recovery from the time of injury, which means four weeks from this past Saturday (in theory). That would put me at December 8 for full recovery. I am going to use a five-weeks-from-now goal model for recovery, just to be sure I do not over exert.
Here are my daily nutrition goals for the next five weeks:
To consume 125g of protein
To replace one coffee a day with tea concentrate
To have two shakes
To get a minimum of 50% of my daily recommended potassium
To have less than 45% of my calories come from carbs
To drink no less than 120oz of water
Ok, now my fitness goals… Between today 11/14 and 11/17:
Two days of strength training, machines only (benchmarking strength)
Two days of cardio/core (bike, resistance 4, minimum 12 miles each day)
Between 11/18 and 11/24:
Use the reclining or upright bike to complete 80 miles (cumulatively) on level 3 resistance
Increase number of reps on right leg by two reps/set on all exercises
Be able to straighten leg completely and walk normally without pain
Complete 60 pushups (cumulatively)
Complete 15 minutes of holding derby position (cumulatively)
Complete 10 minutes of Bosu work (cumulatively)
Complete a Skid Ho “Derby Calisthenics” workout 3 times
Cardio should be done 5 days, strength should be done 3 days
BENCHMARK 1: No pain when walking! Can start with other cardios!
Between 11/25 and 12/1:
Use the bike to complete 60 miles (cumulatively) on level 4 resistance
Use the elliptical machine to complete 30 miles on level 2 resistance
Increase weight on all strength training workouts
Complete 100 pushups (cumulatively)
Complete 20 minutes of derby position (cumulatively)
Complete 30 minutes of Bosu work (cumulatively)
Complete a Skid Ho “Derby Calisthenics” workout 4 times
Cardio should be done 5 days, strength should be done 3 days
BENCHMARK 2: After a week of elliptical training, I can begin including side-to-side workouts
A workout in the Skid/Shrap derby workout
Between 12/2 and 12/8:
Use the bike to complete 70 miles (cumulatively) on level 7 resistance
Use the elliptical machine to complete 50 miles on level 4 resistance
Complete 20 one-minute plyometric exercises, with a focus on side-to-side motion
Increase weight on all strength training workouts
Complete 125 pushups (cumulatively)
Complete 30 minutes of derby position (cumulatively)
Complete 40 minutes of Bosu work (cumulatively)
Complete an extended Skid/Shrap “Derby Calisthenics” workout 4 times
Cardio should be done 6 days, strength should be done 4 days
BENCHMARK 3: After comfortably completing plyometrics, I can try running
Between 12/9 and 12/15
Use the bike to complete 70 miles (cumulatively) on level 7 resistance
Use the elliptical machine to complete 40 miles on level 6 resistance
Run outdoors (I don’t care what the temperature is) for 30 minutes one day
Complete 25 one-minute plyometric exercises, with a focus on side-to-side motion
Increase weight on all strength training workouts
Complete 250 pushups (cumulatively)
Complete 30 minutes of derby position (cumulatively)
Complete 60 minutes of Bosu work (cumulatively)
Complete an extended Skid/Shrap “Derby Calisthenics” workout 4 times
Cardio should be done 6 days, strength should be done 4 days
BENCHMARK 4: After being able to walk, run and cut comfortably and with no knee pain… I CAN GET BACK ON MY SKATES
Target Heart Rate for cardios should be between 135 and 165.
As the week progresses, I will have ‘score sheets’, which I plan on posting, that will have my completed workout for the week. This will force me to write down all the workouts I’m doing and track the weight on each.
Also, at the end of each week, I will assess how it went, how my knee feels, and if I need to rethink any of my goals for the upcoming weeks. The cardio goals are subject to change. If I believe I will have the time for more than what I have scheduled, or if my cardio/strength has increased enough, I will change those specific goals.
I can’t wait to get back to ……………………………
Planting and avoiding on roller skates is extremely hard on your lateral ligaments. Knee strength is crucial. I can’t wait to juke once more
Khaos Theory Derby 