I have not written anything for my blog since April 26th, and it is May 10. I just cannot seem to get everything done that I have on my schedule. The blog is important to me, but so are a lot of other things.
I have been spot on with getting my twice a week weight training sessions done. There have been 4 since my last blog post. I am now moving away from machines and doing almost everything with free weights. I have had to drop the weight on some of the exercises so that I have complete control of the weights. Here is what I did on Mother’s Day:
leg raises 3sets 15 reps on the incline bench
back extensions 3sets 20 reps
leg press 3sets 15reps 150 lb
lunge 4sets 10reps 20 lb
dumbbell curl 3sets 10reps 15 lb
lying triceps dumbbell extension 3sets 12reps 12 lb
Standing calf raise 3sets 15reps 60 lb
dumbbell lateral raise 3sets 12reps 10 lb
bent over dumbbell row 3sets 12reps 15 lb
dumbbell chest fly 3sets 12reps 12 lb
upright dumbbell row 3sets 12reps 15 lb
Now that I have moved to mostly free weights, I believe things will continue to progress. I have a little muscle soreness (a good thing), but will be ready for the next workout! When my 3 month membership is over at the gym, I really believe I will continue to do my twice a week lifting at home. I have a complete set of weights, but I was having trouble forcing myself to use them.
Now for my walking report. Shame on me. I have only walked 3 times since my last blog post (should have been 8 walks). I really should not even count one of them, except for the fact that I really enjoyed going for a walk with my mom. She is amazing, even at her age and considering the fact she has severe arthritis; she walks 3 miles a day. Granted, she splits it up into 3 walks… but I am really proud of the changes she has been able to make since her diagnosis of type 2 diabetes.
Stats on yesterday’s walk with Ruth: 8.08 miles
Mile 1 - 12:25.02; Mile 2 - 11:56.42; Mile 3 - 11:53.77; Mile 4 - 11:48.78; Mile 5 - 11:44.42; Mile 6 - 12:09.94;
(average pace through mile 6 was 12:00)
Mile 7 - 12:49.86; Mile 8 - 13:44.25; .08 mile 1:09.36(to finish the lap)
Even though I have been a true slacker in the walking dept, I still believe in myself and my ability to walk 100 miles in 24 hours. Walking with Ruth has been a real confidence booster for me. I would never have dreamed that my racewalking form would improve as much as it has since I started walking with her. She has me walking at speeds that I thought I was no longer capable of walking. I guess Dave McGovern was right… that fat I was carrying around – the fat in the middle – was really only potential. Lose that fat, and anyone has the potential to walk faster.
http://www.fans24hour.org/ is less than four short weeks away. I am really looking forward to the trip to Minneapolis with my good friends, and hopefully will make some new ones!
Now, I am thinking about the Strong is the New Skinny challenge and what my goals were from the start... to increase my endurance, lose fat, and lift weights. So far, so good. I have had a little trouble getting the walking workouts done, but the weight lifting is progressing nicely. I have also been really good with the food intake. I don't really have any cheats, and am loving the Paleo diet! When you can pretty much eat all the fat you want, how can that be bad? I don't miss grains or processed foods at all and am really enjoying cooking again!
That's all for now... ooh, another rambling blog post ;)
Tuesday, May 10, 2011
Tuesday, April 26, 2011
My Rant.
a home schooled High School age girl and I work out on the 2 mile asphalt loop at Bear Creek Park in Houston almost every Monday morning. We have always left our water bottles sitting under one of the benches near the tennis courts and no one has ever disturbed them. We are also aware of the men in orange suits who do a very good job of cleaning up the trash that seems to be everywhere on Monday mornings.
Yesterday, April 25, we were extending our distance to 4 times around the loop, so we both had electrolyte supplement and some nutritional product with our water bottles, so that we could stop at each loop and hydrate properly. At the conclusion of the 4th loop of a very intense workout, we approached the bench where we left our water bottles and they were gone.
I asked a couple of other park patrons and they said the men in orange suits had been cleaning in the area. I jogged over to the van and asked their supervisor if they had put our personal belongings in the garbage. One of the bottles was stainless steel that I had paid about $30 for. He was not very interested in helping me, however, one of the orange suited men who was seated in one of the back seats of the van handed my stainless steel bottle to him and he returned it to me. Whan I inquired about the full bottle of Gatorade, my friend's plastic water bottle, and my Hammer Nutrition Products red and clear plastic bottle, they merely shrugged and suggested I could dig through the trash if I was inclined to do so. I was not aware that these men were allowed to keep anything they find at the park, and isn't it ironic that the bottle they chose to keep was the most expensive one.
This park is always fairly crowded with walkers, runners and cyclists, and I have never felt the need to lock my bottles in the car. I never expected that men who are doing forced community service would be the ones to force my hand in this matter. I intend to continue to use the facilities at the park, it is lovely. But from now on, my friend and I will be forced to return to the vehicle to hydrate.
Now for a personal observation. Before I started the Paleo diet, and until I became very settled in to the lifestyle, I would NEVER have approached this van, or said anything to anyone about my belongings being stolen. I would have just gone home PISSED OFF. Of course, I am still pissed, but at least I got my Kleen Kanteen back. I will just have to place another order from Hammer Nutrition and get another Hammer bottle.
As for the workout? It was amazing... first thing Monday morning, I went to the gym and did a full body weight routine at 6am. Yes, I said 6am. When I was done, I drove to the park to racewalk with my friend. She is amazing, and we had an awesome speedy racewalking workout! 8 miles, average pace 12:14! It breaks down like this: Mile 1 - 12:20; Mile 2 - 12:00; Mile 3 - 12:09; Mile 4 - 12:16; Mile 5 - 12:24; Mile 6 - 12:24; Mile 7 - 12:25; Mile 8 - 11:47. It's nice to still have something in the tank at the end of a long walk!
Yesterday, April 25, we were extending our distance to 4 times around the loop, so we both had electrolyte supplement and some nutritional product with our water bottles, so that we could stop at each loop and hydrate properly. At the conclusion of the 4th loop of a very intense workout, we approached the bench where we left our water bottles and they were gone.
I asked a couple of other park patrons and they said the men in orange suits had been cleaning in the area. I jogged over to the van and asked their supervisor if they had put our personal belongings in the garbage. One of the bottles was stainless steel that I had paid about $30 for. He was not very interested in helping me, however, one of the orange suited men who was seated in one of the back seats of the van handed my stainless steel bottle to him and he returned it to me. Whan I inquired about the full bottle of Gatorade, my friend's plastic water bottle, and my Hammer Nutrition Products red and clear plastic bottle, they merely shrugged and suggested I could dig through the trash if I was inclined to do so. I was not aware that these men were allowed to keep anything they find at the park, and isn't it ironic that the bottle they chose to keep was the most expensive one.
This park is always fairly crowded with walkers, runners and cyclists, and I have never felt the need to lock my bottles in the car. I never expected that men who are doing forced community service would be the ones to force my hand in this matter. I intend to continue to use the facilities at the park, it is lovely. But from now on, my friend and I will be forced to return to the vehicle to hydrate.
Now for a personal observation. Before I started the Paleo diet, and until I became very settled in to the lifestyle, I would NEVER have approached this van, or said anything to anyone about my belongings being stolen. I would have just gone home PISSED OFF. Of course, I am still pissed, but at least I got my Kleen Kanteen back. I will just have to place another order from Hammer Nutrition and get another Hammer bottle.
As for the workout? It was amazing... first thing Monday morning, I went to the gym and did a full body weight routine at 6am. Yes, I said 6am. When I was done, I drove to the park to racewalk with my friend. She is amazing, and we had an awesome speedy racewalking workout! 8 miles, average pace 12:14! It breaks down like this: Mile 1 - 12:20; Mile 2 - 12:00; Mile 3 - 12:09; Mile 4 - 12:16; Mile 5 - 12:24; Mile 6 - 12:24; Mile 7 - 12:25; Mile 8 - 11:47. It's nice to still have something in the tank at the end of a long walk!
Monday, April 11, 2011
Monday's weight workout:
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 12 reps, 50#
Chest Fly: 2 sets, 12 reps, 30#
Dumbell lateral raise: 3 sets, 12 reps, 8#
dumbell curl: 3 sets, 12 reps, 10#
tricep push down: 3 sets, 12 reps, 20#
calf raises: 5 sets, 15 reps, 10#
toe pulls (shins): 3 sets each leg, 15 reps, 10#
Lunges: 3 sets, 12 reps
back extensions: 3 sets, 15 reps
I talked to the trainer and upped the weight on some of the exercises a little (still concentrating on form and muscle isolation) and added the shin exercise. My calf muscles are already highly developed, so needed the shin exercise to balance things out. The shins are very important for balance in my long distance walking.
Monday was a good food day... lunch was an egg scramble made from last night's grass fed beef patty, the coconot oil soaked veggies, two eggs and some salsa.
Dinner: Salmon salad made with celery, purple onion, chopped dill pickles, chopped green olives, boiled eggs, spicy mustard, olive oil, black pepper and garlic and herb seasoning... all on top of a huge bed of spring greens and doused with a little more olive oil and balsamic vinegar.
When I snack, I choose come good quality beef jerky, or about 7 walnut halves, or a little high quality 90% chocolate.
Didn't do well in the sleep department. Emily came home from work, really sick. I took her to the emergency room... they of course, did not find anything wrong (at least they did a ct scan of her abdomen to rule out appendicitis) and sent her home with pain meds. We didn't get home until 5am (writing this Tuesday morning), and I could not sleep past 9. Not in a hurry to get to work today, but must go in.
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 12 reps, 50#
Chest Fly: 2 sets, 12 reps, 30#
Dumbell lateral raise: 3 sets, 12 reps, 8#
dumbell curl: 3 sets, 12 reps, 10#
tricep push down: 3 sets, 12 reps, 20#
calf raises: 5 sets, 15 reps, 10#
toe pulls (shins): 3 sets each leg, 15 reps, 10#
Lunges: 3 sets, 12 reps
back extensions: 3 sets, 15 reps
I talked to the trainer and upped the weight on some of the exercises a little (still concentrating on form and muscle isolation) and added the shin exercise. My calf muscles are already highly developed, so needed the shin exercise to balance things out. The shins are very important for balance in my long distance walking.
Monday was a good food day... lunch was an egg scramble made from last night's grass fed beef patty, the coconot oil soaked veggies, two eggs and some salsa.
Dinner: Salmon salad made with celery, purple onion, chopped dill pickles, chopped green olives, boiled eggs, spicy mustard, olive oil, black pepper and garlic and herb seasoning... all on top of a huge bed of spring greens and doused with a little more olive oil and balsamic vinegar.
When I snack, I choose come good quality beef jerky, or about 7 walnut halves, or a little high quality 90% chocolate.
Didn't do well in the sleep department. Emily came home from work, really sick. I took her to the emergency room... they of course, did not find anything wrong (at least they did a ct scan of her abdomen to rule out appendicitis) and sent her home with pain meds. We didn't get home until 5am (writing this Tuesday morning), and I could not sleep past 9. Not in a hurry to get to work today, but must go in.
Sunday, April 10, 2011
The Long Walk ;)
So, I got a little of a late start for my long walk this morning. I really planned to go out at 8am, and didn't get started until 8:30. Not too bad, but as the day wore on and it began to get hot outside, the wind blew harder and harder. I looked at the historical weather for the area and gusts were reported to be between 28 and 35mph with sustained winds of 20mph. Almost as bad as the winds at Bataan, but with higher humidity.
I ended up walking 15.1 miles at an average 14:25 per mile pace. Not too shabby, but I didn't count time spent stopped (stopped the Garmin when I was not moving). I am finding that I need to take in more calories during my long walks since I have converted to Paleo. When I first started marathon walking, I was trying to stay at about 100-150 calories per hour. I am only walking most of the time, so that seemed like enough. After all, your digestive system can only process so much while your body is on the move. I had a serious bonk when I did a recent 20 mile training walk, so upped the calories per hour at Bataan for the marathon. I guess that slipped from my consciousness today, and I only brought enough Perpetuem, Hammer Gel and a Larabar so the total added up to 600 calories. That did not equal 200 calories per hour. Need more gels for sure, and a full flask of Perpetuem.
After I got home from the park where I walk, I was kind of dead to the world. I drank my Hammer Recoverite mixed with some Fage Total Greek Yogurt and a little pineapple juice. YUM!!! The only time I will drink calories is after a hard effort.
I ended up walking 15.1 miles at an average 14:25 per mile pace. Not too shabby, but I didn't count time spent stopped (stopped the Garmin when I was not moving). I am finding that I need to take in more calories during my long walks since I have converted to Paleo. When I first started marathon walking, I was trying to stay at about 100-150 calories per hour. I am only walking most of the time, so that seemed like enough. After all, your digestive system can only process so much while your body is on the move. I had a serious bonk when I did a recent 20 mile training walk, so upped the calories per hour at Bataan for the marathon. I guess that slipped from my consciousness today, and I only brought enough Perpetuem, Hammer Gel and a Larabar so the total added up to 600 calories. That did not equal 200 calories per hour. Need more gels for sure, and a full flask of Perpetuem.
After I got home from the park where I walk, I was kind of dead to the world. I drank my Hammer Recoverite mixed with some Fage Total Greek Yogurt and a little pineapple juice. YUM!!! The only time I will drink calories is after a hard effort.
Friday, April 8, 2011
Changes
So far I have been able to stick with the Paleo diet with no problems. My family still eats junk food, so I am surrounded by it, but not tempted to eat it because I feel so much better without it.
Things that have changed since I gave up grains and only eat meat and eggs, fat, lots of veggies, and a little full fat dairy:
psoriasis is gone
not as gassy any more
seasonal allergies are improving
arthritis is not as bad (knees all better)
oxygen uptake much more efficient (working heart rate is lower)
sleeping better
ability to focus has improved
looking much better in my clothes!
I truly believe I have the Paleo diet to thank for all these changes!
Things that have changed since I gave up grains and only eat meat and eggs, fat, lots of veggies, and a little full fat dairy:
psoriasis is gone
not as gassy any more
seasonal allergies are improving
arthritis is not as bad (knees all better)
oxygen uptake much more efficient (working heart rate is lower)
sleeping better
ability to focus has improved
looking much better in my clothes!
I truly believe I have the Paleo diet to thank for all these changes!
A Little Wigged Out...
...to quote a good friend. I have recently signed up for the Hog's Hunt 50k at Huntsville State Park on April 16. I am not sure I am ready for prime time (50k) and the big question is whether or not I will occupy LAST place. ;) Not that it bothers me to come in last place, because I have never been, nor will I ever be FAST. I just like to be sure I can finish whatever race I enter within the time limit. Paul Stone, the race director, is a very cool guy. The last time I did one of his races and was in danger of missing the cutoff due to a hip problem, I was told that anyone who comes out in these 80+ degree temps with accompanying high humidity to do 50k will be counted in the results, even if they do finish late. I just do not like to be that person who keeps the volunteers waiting.
My friends from Houston Trail Runners Extreme will be manning one of the aid stations. They have been warned... I may be one of the last people they see before they wrap things up for the day...
Anyway... I am leaving the house early today so that I can come home from work early and get in about 6 miles on the treadmill before dinner. I hope to do about 15 miles on Sunday.
An interesting note on the strength training: I am not as sore as I thought I would be. The trainer will be in the gym on Monday when I go in for my workout... so I am going to ask him if we can add a few more items to the workout list, and up the weight just a little. BABY STEPS... need to strengthen this back, not injure it.
Now, the new workout schedule:
Sunday - LSD
Monday - Tempo in the morning, Strength Training in the afternoon
Tuesday - Day off
Wednesday - Hill workout or Intervals
Thursday - Strength training
Friday - EZ walk
Saturday - ? might be a cycling day... need something fun here!
My friends from Houston Trail Runners Extreme will be manning one of the aid stations. They have been warned... I may be one of the last people they see before they wrap things up for the day...
Anyway... I am leaving the house early today so that I can come home from work early and get in about 6 miles on the treadmill before dinner. I hope to do about 15 miles on Sunday.
An interesting note on the strength training: I am not as sore as I thought I would be. The trainer will be in the gym on Monday when I go in for my workout... so I am going to ask him if we can add a few more items to the workout list, and up the weight just a little. BABY STEPS... need to strengthen this back, not injure it.
Now, the new workout schedule:
Sunday - LSD
Monday - Tempo in the morning, Strength Training in the afternoon
Tuesday - Day off
Wednesday - Hill workout or Intervals
Thursday - Strength training
Friday - EZ walk
Saturday - ? might be a cycling day... need something fun here!
Thursday, April 7, 2011
Blogging is Fun!
Today's strength training workout:
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 15 reps, 40#
Chest Fly: 3 sets, 15 reps, 20#
Dumbell lateral raise: 3 sets, 15 reps, 5#
dumbell curl: 3 sets, 15 reps, 8#
tricep push down: 3 sets, 15 reps, 10#
calf raises: 5 sets, 15 reps, body weight
back extensions: 3 sets, 15 reps
decided to stay with the trainer's recommendations for a couple of weeks. The need to make sure I don't injure my back is stronger than the need to prove how strong I am.
On another note... I am really learning to LOVE cooking again. There are so many different ways to prepare a Paleo meal, and you would just have to be LAZY to say you can't come up with anything new to eat.
Last night, I prepared pan fried turkey breast cutlets, with some stir fried veggies on the side. I ate the leftover turkey with a huge salad topped with avocado slices for lunch today.
I went to the gym after work, which is a 45 minute drive from my work. Did my workout, then drove home (about 15 minutes) and cooked a delicious meal for supper.
Squash with Tomatoes
.■1 zucchini cut into chunks
■1 yellow squash cut into chunks
■1/2 onion sliced
■several baby bella mushrooms sliced
■1 can diced no salt tomatoes
■black pepper
■2tsp minced garlic
■italian seasoning to taste
sautee all veggies with seasoning in a good amount of olive oil, when tender crisp add garlic and cook for about another minute, then pour in canned tomatoes and about a half can of water. simmer until most liquid is gone.
I served this over a large pan fried cod filet (wild caught Alaskan).
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 15 reps, 40#
Chest Fly: 3 sets, 15 reps, 20#
Dumbell lateral raise: 3 sets, 15 reps, 5#
dumbell curl: 3 sets, 15 reps, 8#
tricep push down: 3 sets, 15 reps, 10#
calf raises: 5 sets, 15 reps, body weight
back extensions: 3 sets, 15 reps
decided to stay with the trainer's recommendations for a couple of weeks. The need to make sure I don't injure my back is stronger than the need to prove how strong I am.
On another note... I am really learning to LOVE cooking again. There are so many different ways to prepare a Paleo meal, and you would just have to be LAZY to say you can't come up with anything new to eat.
Last night, I prepared pan fried turkey breast cutlets, with some stir fried veggies on the side. I ate the leftover turkey with a huge salad topped with avocado slices for lunch today.
I went to the gym after work, which is a 45 minute drive from my work. Did my workout, then drove home (about 15 minutes) and cooked a delicious meal for supper.
Squash with Tomatoes
.■1 zucchini cut into chunks
■1 yellow squash cut into chunks
■1/2 onion sliced
■several baby bella mushrooms sliced
■1 can diced no salt tomatoes
■black pepper
■2tsp minced garlic
■italian seasoning to taste
sautee all veggies with seasoning in a good amount of olive oil, when tender crisp add garlic and cook for about another minute, then pour in canned tomatoes and about a half can of water. simmer until most liquid is gone.
I served this over a large pan fried cod filet (wild caught Alaskan).
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