Category Archives: Challenge

Strike a Pose

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This Saturday, instead of going for our normal run Kelly, Clara, Mark and I went to a CrossFit Endurance Running Clinic to learn the Pose method.

We started at 9 AM and went to 2 PM. It was filled with a ton of drills and, of course, running! Before we started, we did some rolling with a lacrosse ball. Ooof…that was painful, but supposedly helps aid in recovery. We’ll see about that!

This is me rolling again after the clinic

They filmed us running 4 100 Meter sprints at the beginning and 2 100 Meter sprints at the end so we could watch our form and see if it improved or not. My hips were very sore after we were finished. I pretty much walked like an old woman the rest of the day! They are putting together an endurance team that will be going out doing 5K’s, 1/2 marathons, etc together and I was invited to join them if I wished. They made me fell very comfortable and at home, which was a relief since I’m not that good of a runner!

We did a team WOD at the end of the day (before our 2nd set of sprints) which was a 200 Meter Sprint Relay AMRAP for 12 minutes. Pretty sure our team was the slowest, but no one kept up with the legs they ran so everyone won a t-shirt! It is a rather bright yellow t-shirt…

I’m still heel striking, so I have to work on relaxing my foot when I run as opposed to flexing my foot. This should get rid of the shin splints I’ve been getting lately. On Sunday, I went and did a 5K using the 3/2 run/walk intervals and the Pose method. My pace on the 8.5 mile run the week before was slower than yesterday’s.

Last Week:

Sunday:

Now, I realize it’s not entirely far to compare an 8.5 mile run to a 3.2 mile run so let’s just look at the first three miles of each one.

Last week:

Sunday:

I am quite happy with the increased speed! A little over a minute faster on mile 1 and almost 2 minutes on mile 2. Outstanding!  Unfortunately, I wasn’t able to get my cadence on these runs to compare but hopefully the runs from here on out will show that. My goal is 94-95 steps per minute. I’m having some difficulties getting it down, but we were given 6 weeks worth of homework to do that is supposed to help in grain this running style and override the bad habits you’re built up. I’m hoping by the end of the 6 weeks it feels more natural and my speed would have increased more!

Yesterday I kept talking to myself “hips forward, lean, pull, pull, relax foot, lean, watch the hips, head up…” it got a little irritating after a while! The better I get at this though, the less I’ll have to remind myself of the correct form.

Staying in the Game

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It’s a beautiful day in the neighborhood! However, we NEED RAIN. Texas has outrageous amounts of fires breaking out thanks to the drought. I’ve never seen it this bad before. Supposedly it was similar to this some time in the 50’s, but I wasn’t around at that time!

Today’s workout went well. Not that I did very good but I feel like I’m doing better than I had. I did the box jumps, which I had to modify to step ups for the past couple of months, and I was able to do the run each round instead of skipping it! Unfortunately, I lost a lot of my strength and endurance because of my modifications I had to do but I think that’ll increase pretty quickly now that I can really push it again.

My arms and back are sore today from yesterday’s workout! This contributed to my having to drop weight down on my Push Presses today. That and the fact that I’ve been using lighter weight to help with the breathing and have probably lost some of what I gained before.

Strength:
Front Squats
5(75#) x 5(85#) x 5(95#) x 5(95#)

WOD:
5 Rounds
10 Push Press (75# first round, 65# rest)
10 Box Jumps (small box)
10 Kettlebell Swings (25#, no 35# left)
200 Meter Run

The run was changed from going down the alley to going to the stop sign and back. I don’t think that’s 200 meters, but there was a van parked in the alley doing some work for one of the stores and was an accident waiting to happen. It took me 17:29 to complete it. Again, not great but I’m not upset with it. I felt I did what I could. My hand was bothering me some because the tears were still quite fresh. Thankfully Shane was able to tape them up some so they didn’t get too scraped up again today. They’re weeping a bit right now, but otherwise they’re not too bad.

I’m glad I have a day to recover until my next round of CrossFit. This Thursday I’m going to try to go without stopping at all during the workout. Just push push push.

Today I signed up for the 10 for Texas race on Oct. 8th. I didn’t realize it was coming up so soon! Guess I need to start getting more serious about my training. I’ve missed the past 3 weeks (2 because of traveling and 1 because of laziness). This Sunday the girls and I will be running/walking 6 miles. They’ll keep me up to speed! I can’t wait to see how my running/walking goes now that I can breathe better. Based on the run in today’s workout it will NOT be fast! I need to work on increasing my speed. I also have my marathon I’m supposed to be training for. The thought occurred to me that I should probably drop down to the 1/2 but now I’m second guessing that. We’ll see how the training progresses and the 10 miler goes! After all, I still have 3 months to get ready for it.

Oh…and my husband showed me this fun little endeavor. If it’s done well, I think it’ll be a blast! However, it has the opportunity to be really cheesy too. Check it out and tell me what you think!

Running out of Gas

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AMRAP 15 Mins:
6 Sumo Deadlift High Pulls (65#)
9 Kettlebell Swings (35#)
12 Box Jumps (small box)

Finished 5 rounds and up to 1 kettlebell swing into the 6th round.

I crashed today. Yep…I was gassed…wiped out…whipped…fizzled…plum tuckered out!

The Sumo Deadlifts went pretty good. My bar would get a little wobbly so when I touched down sometimes one side would hit before the other, but they went alright. The most weight I’ve used for SDHP in the past was 45#. I used 65# today.

The Kettlebell Swings were tough for me today. I think that’s because I hadn’t done them in a while. Right now my lower back is tired, which means my form was probably off as I got into the workout. Gotta try to pay closer attention to that.

After 3 rounds I started doing step ups instead of box jumps just so I’d keep moving. I was wasting too much time trying to catch my breath to do the box jumps. It was pathetic! But, this is my first week into changing my diet again and it was hot, hot, hot. I’m hoping next week will show an improvement, if in fact it is my diet change that was the factor.

Our skill work came after the WOD since Doyle had his baby there and was trying to get a quick workout in. We worked on our Muscle Ups. It had been a while since I’ve done those, but it went pretty well. It took a little bit to get back into the grove of them, but I think I have it down pretty well. Now, the problem is doing the press up after you get into position! I’ve got a long way to go to even dream of doing an actual muscle up!

Today was day 9 of my 30 day Paleo challenge. 21 days to go! I weighed myself today and was back in the 190’s. So, we’ll see if I can get down to the low 90’s at the end of this challenge!

Playing Catch-up

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Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

The ABC’s of Me

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I saw this entry originally on Carrie’s blog and I thought it looked fun. So, here we go!

Age: 35
Bed size: California King (Waterbed)
Chore you hate
: Cleaning Toilets
Dogs: 2, Ellie (German Shepherd Mix) and Ruby (Lab Mix)
Essential start of your day
: Long warm shower
Fav colour: Green
Gold or silver: Silver
Height: 5’6″
Instruments I play: Guitar and Piano…but not very well!
Job title: Corporate Grout 
Kids
: None
Live: Houston area
Mom’s name: Debbie
Nicknames
: Husband calls me Belly and family calls me Tambo
Overnight hospital stays: Only once when my grandather was in the hospital
Pet peeve
: Inconsiderate people
Quote from a movie: “Fester, fester, fester…rot, rot, rot” (French Kiss – Meg Ryan)
Right or left handed
: Right
Siblings: A brother
Time you wake up: During the week, 5:00AM, on the weekend around 8:45
Underwear
: Yep
Veg you dislike: Cabbage
What makes you run late: I’m rarely late, but if I am it’s because I got too caught up in what I was reading/working on
X-rays you have had done: Knee, Chest, Teeth
Yummy food you make: I don’t make much yummy food. I’m not a good cook…but I can make a mean packaged cake!
Zoo, favorite animal: Elephants

Motivational Tools

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Today was supposed to be an 8 mile walk/run day but it looked like it was going to rain so I decided to put my workout off until tomorrow. I started the day with a haircut, which was badly needed. Then I headed to The Woodlands’ Market Street. When I got there, I noticed a small shop called The Cupcakery. Uh oh…Yep I gave in.

Bad Tammy…I know…and unfortunately, it wasn’t at all worth it. It was dry and tasted like a cupcake bought at Krogers. It was a fun little place though.

I did very well in my first month of eating Paleo and lost 12 pounds. Unfortunately, I’ve lost a little motivation to stay away from all unapproved foods because I had made my 30 day mark. Needless to say, my eating poorly 1 day a week for the past 3 weeks has led me to making poorer and poorer food choices. So, I decided to find another motivational tool. I found this adorable dress that is my goal size (final size).

Isn’t it beautiful!! I have big plans for this dress when I can fit into it. Now, I just have to figure out where I’ll wear it to! Tomorrow I’ll begin eating strict Paleo again. Time to get my eating back under control. I’ve let myself down, especially when I see the trend getting worse again. There’s a reason I was 250lbs at one time.

30 Days Completed

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When I was thinking about starting the Paleo diet, I was a little concerned that I wouldn’t be able to stick it out for the 30 days. What is the Paleo diet? Basically, you eat nuts, seeds, lean meats, vegetables, and some fruit. You do not eat grains, legumes, gluten, and dairy. Dr. Cordain, Robb Wolf, and others posit that our (humans) biology hasn’t evolved or changed much in the past 10,000 years. What this means is that our bodies are not equipped to eat grains and legumes because we can’t digest them properly. In fact, the grains cause damage to our internal organs (stomach, intestines) as they move through our system undigested. This leads to inflammation and in return some of the more common diseases in society today.

I’m a carbohydrate addict. Not just carbs…but highly processed carbs like cakes, cookies, pancakes, breads, and other yummy goodness. So, in taking the 30 day challenge (eating paleo 30 days, no exceptions) I was going to have to stop eating all of those cold turkey. April 2009, I stopped drinking diet sodas (well, any sodas at all) and that was tough. I expected the first couple of weeks to be quite hard on me in cutting out the grains. However, it wasn’t too bad. Yes, I craved chocolate and sweets, but I was able to pass them up. The only time I had a point where I thought I’d give in and eat the forbidden fruit was at the dinner after my Grandfather’s funeral. First, the meal was composed of pastas and salads made with dairy products. The only thing I could eat was the ham, strawberries, and blackberries. Oh, there were a couple of carrot sticks as well. So, I ate what I could of those. Then they brought out the desserts. There was chocolate cake, carrot cake, chocolate chip cookies, M&M cookies, peach cobbler, apple pie, and some other things. I stood at the table and took in all of the smells.

Source: oldfashioneddiner.tripod.com

“One bite won’t hurt” went through my head followed by “if you just eat one cookie it won’t hurt anything too bad. Just one cookie and that’s it.” This was dangerous. I was talking myself into eating stuff I knew I shouldn’t have been eating. I was about 20 days into my diet at this point and hadn’t had any sweet cravings for a while.  I took one more sniff of all of that sugary sin and made myself walk away to a different building. If I stayed any longer at that table, I was going to break down. I wasn’t even hungry. I didn’t want to eat them because I was still hungry…I would have just been eating to eat them. That was one of my biggest personal victories.

I noticed my body shape changing some about 2-3 weeks in. My lumpy thighs weren’t so lumpy anymore and the pod of fat on the side of my hips wasn’t as big when I ran my hand over it. During week 4 I was able to fit into a size 16 pants! I didn’t weigh myself at all during the 30 days. I had made an agreement with myself a while back that I was only going to weigh myself once a month. Let me tell you, it was hard not to dig the scale out and weigh early when I knew I had to have been losing weight. At the 30 day mark I stepped on the scale and found I had lost 12.6 lbs..outstanding! I had also lost about 6 inches.  

Many people claim that the Paleo diet gives them so much more energy, they can think clearer, they feel younger, etc. What can I say? I felt my attitude shift from being mostly negative to mostly positive. My anxiety was little to non-existent and while I didn’t feel a great influx of energy, I wasn’t falling asleep at my desk anymore at 2 in the afternoon. The results have been great, in my opinion, and I will continue to eat this way. That being said though, I will allow myself some of the things I enjoy from time to time. I’m not giving up cake for the rest of my life! Yesterday I had one of those small personal sized boxes of Lucky Charms for a snack (since I was out of my 30 day challenge) and I wasn’t too hip on them. They weren’t good. Plus, I got realllly tired about an hour later. Is that related? I don’t know but I would think so.

What’s next? Just keep on keeping on. I stopped consuming artificial sweeteners last Monday (1/24/11). It hasn’t been as hard as I thought it would be not to have sweet-n-low or splenda in my iced tea. I do miss it, but I’m doing just fine! We’ll see how the next 30 days go without the artificial sweeteners.