Pandemic

Wow. What a crazy and weird time we are living through.

Before all of this came to light, I'd been struggling to manage neck pain that turned out to be severe arthritis and bone spurs. Went through PT, started chiropractor, ice/heat, OTC pain meds, and nothing worked. PT and chiro sometimes made it flare up more. Sitting at my desk was the worst. So, after seeing a specialist and talking it through with my primary care doc, who I really like and trust, I had a cervical ablation, radio-frequency rhizotomy, which is basically burning the nerves to alleviate the pain. I had it done this past Friday, the 13th. I do feel relief from the arthritic pain but I'm also still recovering from the soreness from the procedure. Feeling pretty good overall.

Because of this pain, I haven't been working out. I last lifted at the meet back in September. I really didn't think I'd be away this long. The plan had been to have the procedure sooner but changes in my insurance made me start that process all over again. So, that sucked and was super frustrating.

My coach really didn't want me to stop. I didn't either but felt I needed to. At some point though, our schedules weren't aligned. He needed to coach in the morning which was when he used to coach me. I'd planned to ask him about remote coaching after my procedure... But then the pandemic happened. Now the gym is closed and he is remote coaching all clients. I'm not sure I'm in a position to ask for personal training sessions right now. That's ok. I have physical therapy to manage already.

I'm back on my treadmill for now. Walking two 15 minute sessions a day is the plan. I'd really like to run again. I'd really like to lift again. I'd like to be fit again.

Joy

joy

joi/

noun

1a :  the emotion evoked by well-being, success, or good fortune or by the prospect of possessing what one desires :  delight

 b :  the expression or exhibition of such emotion :  gaiety 

2:  a state of happiness or felicity :  bliss 

3 :  a source or cause of delight

https://www.merriam-webster.com/dictionary/joy

My orthopedic doctor, when she explained to me that I should refrain from high intensity or overhead movements or workouts (like running and CrossFit), offered that she hoped she wasn't taking away my joy by saying that. I said that she wasn't, that I needed someone to tell me to stop because I would keep trying otherwise. Later, I realized, it also didn't matter because I'd already stopped (and started, and stopped, and started) enough times to have long lost my joy in those things. At some point, it started to feel like work. Over time, it became something I wasn't good at anymore (before realizing I was actually injured). Then it became difficult and painful. And now, I can't do any of it.

There was a point where I thought I just wasn't working hard enough. Or I was not consistent enough or not hydrated enough or not focused enough or not determined enough or... It is hard to let that all go when it has been the one thing holding me all together, making me who I am. But, when you have to remake your world because nothing is the same anymore (and for a middle child that is very difficult) maybe letting it go is what is necessary. At any rate, it was necessary to let it go because I couldn't do it anymore.

Now who am I?

My true joy, for the past 21 years, has been My Love. Love of my life. Joy of my days. It is how we greet each other nearly every day. And those little ones bring me lots of joy as well. I am a very lucky woman indeed! But, creating my own joy is also important. Motorcycling is joyful, sometimes stressful but mostly joyful. Work, it is also a joy to be able to do what I love and know that it matters. And I'm pretty good at it so, that helps. Being an athlete also brings me joy. And I'm good at it. I need that in my life. I do. It is a part of who I am.

I have a PT appointment on Friday. I made an appointment with a new massage therapist for next month. It is hopefully a step on the road to recovery and rejuvenation. And discovery. This is a new journey for me. A new challenge to rebuild. It certainly won't be easy. I'm feeling my age for sure. A new challenge to rediscover myself.

Wish me luck!

Run the Year 2017

Apparently, some time ago, I registered for the Resolute Runner 5K which was this morning. I've run this 5K twice before. It's actually my PR race. It's one I really like. It's close to home. It's on the bike path. It's flat. But, this morning, I was not ready to run. I haven't been ready to run in a very long time. I toyed with the idea of walking it but I've been trying to be more mindful of how I actually feel. My hips, both of them, still hurt. Bursitis. I've walked on the treadmill last week for about 20 minutes each time. That's less than a mile usually. I need to pay attention to myself and do what's best to rebuild and come back stronger. It is very hard to do that. But this morning I did. I didn't push it and I decided to do my 1 mile walk on the treadmill. I even did some stretching after.

Ndank, ndank.

I am registered for this Run the Year 2017 challenge. Run or walk 2,017 miles, either solo or as a team of up to 4. My stepdaughter asked me to do it with her and we invited my sister. Maybe this team will keep me focused. I hope to start out slow and ramp up to a half marathon by the end of the year. Or maybe just a bunch of shorter races.

I am also registered for the winter 6-pack series. I'm doing the progressive races, starting at 1 mile and finishing at a 10K. The first race is on the 7th. Again, I'll likely be walking it. Start out slow and then ease up. Nadank, ndank.

Can she do it? Stay tuned.

Remember

I remember the exact moment I gave up. It was after my dad's funeral at the repast. I don't remember much about that day but I know there was lots of food. That's how we roll in New Orleans. Someone brought a pan of Popeye's biscuits. That's when I knew. I was letting go. That's when I gave up. Nothing really mattered anymore and I didn't care.

Being focused on healthy eating is exhausting when you first start doing it. It's rewarding for sure and that reward drives you to stick with it. But, at that moment, I had nothing left. No energy for myself or anyone or anything else. I lost my focus. And it didn't matter. I needed what little energy and focus that I did have to get through every day, to go back to work, to learn my new job, to manage my staff. I did it poorly I'm sure. I really don't remember any of it.

The end of February will make three years for me at the Gardens. Three years. I've gained nearly 30 pounds in that time. Lost all of the gains I'd built. I'm heavier than when I first started CrossFit. I've heavier than I've ever been. And the least healthy I've ever been. It's been...sad.

So, starting, not over, but again. Starting again. It's very hard. It must be done. The road I am on is not one I every thought I'd be traveling down. I'm 48 years old. The older we get the harder it is to do the work. But, I have the gift of experience to guide me and to encourage me. I've done it before. I can do it again. Patience. Trust. Remember.

It's hard.

Do the work.

Stick with it.

2014 becomes 2015

Many plans and goals went unfulfilled this year due to many challenging events. Getting through this year was exhausting, emotionally and physically. And, I'm certain we are not through it all simply because I've hung a new calendar on the fridge. No. Life doesn't really work that way. But, it does carry on, which is what we shall try to do, as best we can. Life changing events make you into a new person. Not necessarily better or worse, just different. It's best to accept that truth and move on. You can't go back. You can't change the past, no matter how much you want to beg for it or cry about it. You can and should cry as much as you want. That's ok. But, here we remain, in the present, and in a way, less than we were before. We will always miss the ones we love.

I joined CrossFit Verve in March 2014. I didn't bring any goals or expectations with me at first. I was learning about my new job at the Denver Botanic Gardens and that seemed like enough to worry about at the time. I'd made some goals at my old box, CrossFit Roots. Those were in the back of my mind but I wasn't too worried about them. I just wanted to start a new routine and try to be consistent. Early morning WODs were something I never thought I would be able to do. I'm not a morning person at all. But, eventually, it felt comfortable and more doable. It did take a while to get there though.

And then the world as we knew it began to change. My sister-in-law's husband, Dave, was diagnosed with leukemia. He needed to come to Denver for treatment so, without hesitation, they moved in with us. At about the same time, my dad was fighting lung cancer in Houston. The roller coaster that we couldn't get off began. Lots of ups and downs, good news, bad news, no news, highs and lows, came at us every day. Road trips that we didn't want to make were made. Conversations we didn't want to have were had.

My dad died on July 15th, five and a half months ago. Dave died on December 19th, two weeks ago.

It is a crushing unbelievable sadness.

I have no words of encouragement or motivational quips about cancer or loss. None of that matters. Right now we just try to endure. I am very fortunate to have positive healthy family and in-law relationships. We lean on each other. We hold each other up. We try to always have kleenex handy. We hug or not as needed. We go on.

One bright spot has been my new job. I could be at work and have some sort of control over the tasks I had to do and be successful. I could ask questions and get answers. I could set tasks and enact change. Even when small disasters struck (water leak in the serials storage room), I could manage the clean up and lead a team successfully. It was a much needed sense of security, something I had very little of at my last job. I will be forever grateful that I was head librarian at the botanic gardens at this time in my life.

It's been difficult to try to think of new resolutions for crossfit and running. I somehow managed to achieve one of the goals I'd set for myself before leaving Roots. I managed to make it to the top of the rope and back down again. That was pretty cool. I also ran a bucket list half marathon, the Indy Mini. That was very cool. And me and my sister ran the Rock and Roll Denver Half Marathon Relay as well. My 2:30 half marathon time goal is still out there. And improving my mobility for crossfit is also still out there. I don't think I'll dwell on either just yet. I think I'll just try to enjoy my fitness day-to-day and see what happens.

Or maybe I'll shoot for a sub 30 minute 5K this year.... :-)

And now, some photos of my feet. :-)

Work

CrossFit

Running

Happy New Year!

That's the thing about the WOD

That's the thing about the WOD or running long slow distance. It's a mental and physical test. The mental means you have to be present in that moment, to keep your body moving forward, to complete the challenge. That's the thing. It's the reason I love it. I can't think of anything else but that motion or movement or whatever you are asking your body to do. Be present. Embrace the suck as they say. That suck is fleeting. An hour. 15 minutes. Three hours. Whatever it is, you know there is an end. So you focus on that end and get through it. 

It's a great way for me to have a moment of peace and clarity. But it's only a moment. When it's over, there is still reality and all the things you are trying to forget. Those things are still there. Waiting. Reality. It sucks sometimes. 

I want to live in the CrossFit moment. Just for a little while. Maybe a week. It would be a nice vacation. 

CrossFittin'

So, things have been a bit out of whack lately, to say the least. After a tumultuous month of July, I am still struggling to get back into the groove of things. Lack of sleep has kept me from the morning WODs. Stress and lack of sleep kept me from several days of WODS altogether. But, last week and this week I've made it to the evening Skilz class and one early morning WOD. (Thanks workout buddy!) I feel like I've fallen behind but I don't really care. I'm pretty glad just to make it to class.

Today we lifted. Front squats. 5 sets of 5 reps building to a heavy set of 5. The first three were paused, meaning slowly squat (a three count) then hold for a three count before standing. That's really hard. The last two were supposed to be heavy and at a normal pace. My heaviest set was 85lbs. It felt good to lift heavy things.

I've lost track of what my PRs are or what I was lifting at Roots before I came to Verve. That used to bother me a lot and I felt like I was going backward. But, it's a new gym, with new coaches, and also with different coaches every day. So, they notice different little things that I need to work on which keeps me lifting pretty light weight while I make those little corrections. Today I decided it didn't matter anymore what the weight was. It only matters that I show up. It doesn't matter if I do the Skilz class or the main WOD. It only matters that I show up.

I started at Verve in March or April. I think I'll feel comfortable setting goals for 2015. For now, I just need to continue to show up. And not stress about it.

Sigh. Sometimes it's just hard.

There's been a lot of emotional shit to deal with this year. Lots of changes, some of it good, like the new job. But my whole life seems to be out of whack at times. I feel very out of balance. Showing up is a good goal. That probably works for outside of CrossFit too. Show up and be present.

Indy Mini Marathon Race Report

Well hello!! It's been a while since I've blogged, eh?

This weekend I was in Indianapolis for the Indy Mini Marathon which is the largest half marathon in the country. 30,000 runners this time around. (28,935 per the official results page.)

When I registered for this one, my intention was to train in order to finish under 2 hours and 30 minutes. That's always been a goal of mine. (I came close in 2012 when I ran the New Orleans Rock and Roll half, finishing in 02:32:15. That was a fun race. I had family cheering for me along the route. The out and back part passed in front of my aunt's apartment. Very cool!) Soon after I registered, I started a new job and changed CrossFit gyms. It was just enough of an upheaval to throw off my training. Lots of that was my own lack of mental fortitude to get the miles in. No matter. I didn't get the miles in. In fact, my longest training run was only 6 miles and I didn't even run at all for about 3 weeks before the race. Crazy! I just knew I'd be hurting for the entire race. But, I also knew that I'd recover well. CrossFit has trained my body to recover from tough workouts. It has also trained me to suffer through tough workouts. This would be my 7th half marathon. I also knew exactly what I was in for with 6 races already completed.

My race plan was to start out slow and then ease up. No, really, that was my plan. Haha! Stop to enjoy it. Take lots of photos and just soak it all in.

Entering the Expo

Ready to go! New running kilt!

Waiting for the start

Approaching the start

This race was on my half marathon bucket list. Runners do a lap around the Indianapolis Motor Speedway!! My plan went back and forth about how much walking I'd do. Do I walk to the track so I have enough in the tank to run around it? Do I run to it and walk around it to have enough left to run to the finish? Walk a mile, run a mile? Walk 3, run 3, etc.? The biggest problem was that I had no idea how I was really going to feel once it started.

And then I remembered why I run half marathons. I really like them. :-)

The emotions of the event came forth when I arrived at the expo. Everyone is so friendly, wishing you good luck, asking where you are from, how many races you've done. Maybe this is the first time I really felt like one of them. I remember my first half in Las Vegas and being at the expo was so intimidating. This time, I felt more relaxed. It was just fun. No stress, no expectations. Just fun.

My hotel was very close to the start. I was able to sleep in and prep without worrying about getting lost or being late. Breakfast was a problem though. Since going mostly paleo with my diet, it's been more difficult to find food that I want to eat that won't upset my stomach. Eating those food items every now and then is ok but I didn't want to run on an upset stomach for 13 miles. I had a sort of plan but when the morning came, I had one of my leftover chicken peanut wrap things and some nuts and called it good. I also packed some Justin's nut butter packets to eat in place of the gels that they hand out.

I found my corral and settled in before deciding I should hit the port a potty. That didn't take very long, maybe 10 minutes but, by the time I got back to my corral it was so full people were queued up on the outside. Weird. I couldn't really tell if it was the right corral at that point but I queued up as well. Once the wave started moving it was fine and we all headed collectively to the start. I ate one of the nut butters as we walked to the start. I had my water bottles but hadn't filled them with water. I don't know why. :-/ I felt really unprepared. (By the way, I'd also hadn't run long enough to need food when I trained. So I had no idea if the nut butter was a good idea.)

Once the race started, I settled in at a 12:30 or so pace and it felt pretty good. There was music the entire race route. (The Rock and Roll series could really take lessons from the Mini.) It was great. All of these local musicians and dancers and DJs were cheering us on. Folks were sitting on their porches and hanging in their yards cheering us on. It was fantastic. I had a big smile on my face the whole time.

The pace felt comfortable so I decided to keep at it until I felt tired. The closer we got to the Speedway the more energy I seemed to gain. I love coming to this place. It is the embodiment of so many things I love - sport, history, tradition, competition, endurance. It also reminds me of New Orleans because of the family celebrations and traditions surrounding it for the locals. People hang signs on their houses welcoming race fans, letting them park in their yards, selling them waters. Just like Jazz Fest and Mardi Gras. I love it!

My brother and I have been to 5(?) Indy 500s. I am fairly familiar with the area. I knew how far away we were as we approached the Speedway. Here's some footage as we made the turn to the entrance. I was so excited!!

I couldn't believe I was actually doing this race and was about to run a lap at INDY! So awesome!

Just outside the Speedway

A friendly volunteer took this photo.

I still felt pretty strong at this point. But, I was about to hit a wall of sorts. As we started our lap, I slowed to take pictures and shoot some video. At turn 4, I started to walk and just soak it all in. My legs wouldn't run. I just wanted to soak it all in. It wasn't a physical wall but an emotional one.

Looking towards turn 3.

Entering turn 3 or is this approaching turn 4?

Exiting turn 4.

 

Selfie with the pagoda

Amazing to be here!

The pagoda

We've always sat between turns 4 and 1 for the 500. So, this bit of the track is familiar with lots of memories of the races we've attended. We witnessed the [edit: second] closest finish in Indy history. That was our first ever 500. (I really wanted Marco to win that one!) And this year, we aren't going to the 500. It will be the final race for Jim Nabors and I am quite sad to be missing it. Walking past the Pagoda was amazing. I wish we were going this year.

The bricks. I wasn't sure how to approach them. Lots of folks stop here to take selfies or have their friends take their picture kissing the bricks. Of course, I kissed them but I didn't get anyone to take my photo for me. There were official photographers set up there so I hope one of their photos comes out. I did take this one:

Selfie with the bricks!

I walked the rest of the track route, taking more pictures along the way and just soaking it all in.

Looking back, not wanting to leave just yet.

We left the track at just past the 8 mile mark. Less than 5 miles to go. I ate another nut butter, drank some water and gatorade (I filled my bottles at one of the aid stations) and took some deep breaths as I prepared to pick up the pace to the finish. Then, somewhere around mile 10 my knee and hip started hurting. I realized I was running to the left of the road which was crowned so I moved to the center, running on the double yellow. The pains went away. As long as I stayed in the center I felt fine. But, being a crowded race, there were lots of folks to dodge. I thought for sure I'd be closer to 14 miles with all the dodging I was doing.

I did have to stop to walk one more time in that last mile. It was the longest mile ever. It was a straight but I couldn't see the finish line for what felt like forever. When I finally saw it, I started to run again. Slow and steady. Just before the finish, there was a PA system playing Indy 500 finishes. As I approached they were playing the Marco Andretti and Sam Hornish finish, the [edit: second] closest in Indy history, the one we witnessed at our first Indy 500, the one my brother text to me for inspiration as I entered the Speedway. I love this place!

02:55:40 was my official time. Not anywhere close to my original goal. But, that goal was dropped well before I flew to Indy. The only goal I had was to have fun, take lots of photos, and finish. Mission accomplished! My Garmin tells me I had 10 full minutes of stoppage time. That included a potty break, photos on the way, slowing to text my brother and sister, stopping to fill my water bottles, and lots of time at the bricks. At the Speedway I had a 15 minute mile! It was great.

Thinking back on how I physically felt during the race, I could have easily run the whole thing at that 12+ minute mile pace and been comfortable. And if the attraction of the track wasn't so strong, there would have been less stopping. But, that's not what this race was about. It was the most fun I've had for sure. I smiled just about the whole way. I even shed a few tears after getting my medal. I feel very very fortunate and privileged to have my health when so many that I know and love do not. I feel very fortunate and privileged that I can make these trips, take time off from work to relax and celebrate all that is good in my life.

I can't wait to go back and do it again!

Best medal ever!!

Suck it up buttercup!

Wow, that was a lot of doom and gloom on that last post! I've realized a few things since then.

1.) I do NOT need to be doing this clean eating 30 day challenge. It's totally messing with my head and not accomplishing what I want to accomplish - gain lean weight. It's just pissing me off, making me tired, and stressing me out. I feel really drained. Some of that is (self imposed) stress but I think a lot of it is food.

2.) 5:30am is not so bad. It's actually pretty quiet and peaceful out at that time of the morning. I didn't even crash and burn later in the day like I thought I would. (I am quite tired today though.)

3.) CF LTP is a pretty cool box. But, yesterday I learned they don't have a lot of equipment. No 35lb bars only 45lb bars. Which, in the long run, is ok but in the meantime not so much. I cannot warm up with a 45lb bar. Ouch! My shoulder did not like that. I can do a workout with one but I really do need to warm up lighter.

4.) My LTP coach is great! He really pays attention to individual needs. He asked me throughout the WOD how my shoulder felt. I really appreciate that because sometimes I forget to pay close attention to it. Or I ignore it until someone makes me think about it. He also gave me some good advice about the food. Thanks coach!

5.) I need to keep my options open for the right place to workout. I've been very frustrated about that and impatient as well. I shouldn't settle for something that is convenient or good enough.

I already knew this one but I'll say it again. My Roots coach is the bomb! She is still offering me advice on this journey and I really appreciate that.

Stay strong and rock on people!! :-)

Good news/Bad news

I guess it's been a while since I've written. There have been some changes lately, big changes.

I started this post a while back and titled it "4 More Weeks"

2014 is starting off with a bang! I have accepted a new head librarian (and archivist) position thus putting an end to a year and a half of turmoil and uncertainty at my current job. Hooray! I have four more weeks before I begin the new job. That also means, much to my dismay, that I will no longer be able to visit CrossFit Roots for my workouts. I'll have to find a new gym. I am incredibly sad about this to say the least.

I have made incredible strides this past year at Roots. I have made great friends as well. I hate to give it up. But, I will take away everything I have learned and carry it forward with me to my new box. There will be high standards for this as yet to be determined new CrossFit box to meet. When I started at Roots I was an unfit slacker suffering from guilt about not working out. I was also in quite a funk about my job situation. When I begin at a new place, it will be as a fit paleo athlete with nothing but high hopes for the new job opportunity! What a turn around. Roots and Coach Ali have played a huge part in that. I can't thank them enough.

So, with four weeks left at Roots, I will continue to rehab my shoulder. And make sure I am once again on the path to success and multiple pull-ups strung together. I do <3 pull-ups!

I have a fabulous new job!! And with the new job, that shooting pain I had from my shoulder up behind my ear, that pain went away. So did the large knot I had in the back of my neck. Funny, that.

That was the good news. The bad news is I can no longer make it to my happy place, CrossFit Roots. And I have yet to find a replacement. I had been quite optimistic but now I'm starting to feel very unhappy about that. It seems I can't have both at the same time, mental health and physical health. It's one or the other. Love the new job. I'm sure gonna miss my strength. I worked hard on that. 

Shoulder Update

I did manage to make it worse before it got better. And that prompted me to make two appointments. I'll be going to ortho at Kaiser to get some pictures of it on Wednesday. Last Thursday I went to my PT guy. He's prescribed 10 days of rest, meaning no above the shoulder movements. I can still do other things but nothing overhead. I can live with that. And I needed him to tell me to stay off of it. He's also given me three specific exercises to do. I'm trying very hard to do them all consistently. I need to make sure I do my best to make way for a stronger better me. So many improvements this past year. I'm quite bummed about this set back. Quite bummed indeed.

I need to stop focusing on all the things I'm missing out on doing and focus on all the things I can still do. And then make sure I do them well. So, I won't write about how I had to modify the WOD that had weighted pull-ups and toes on a box push-ups. Instead, I'll write about how I was able today to get 75 double unders in two minutes. (I'd missed that one too but did it on my own instead.) Weighted squats are really kick ass, by the way.

Today I ran 3 miles. The half marathon training officially began last weekend but I missed the run because of my shoulder. I walked on the treadmill instead. It was good to be out again this morning.

Shoulder Pains/Shoulder Pangs

In all of my athletic career I have never been injured. I've had my share of scrapes and bruises and such but never an injury where I've had to sit out for any extended period of time. I've been really lucky in that regard. Maybe it's because I have almost always been one of the smallest, if not the smallest, people on my teams. I've always been fairly quick and I used to be pretty fast. Those facts helped me stay out of difficult and potentially hazardous situations. But now, I am a CrossFitter. And I'm 45 years old. There's no avoiding anything. CrossFit is an individual effort sport. It's you against you.

I started CrossFit about a year ago. I came into it a bit broken or at least out very of shape. I hadn't done much of anything aside from running (mainly in a straight line for a longish distance) and sitting at my desk. That means my arms rarely moved away from my midline and certainly never overhead. And I was not even thinking about doing any weight training. As a result, I developed a lack of mobility and strength in my shoulders. And quite honestly, it was never that great to begin with.

As I've progressed over the past year, I've gained a lot of mobility, not just in my shoulders but everywhere. I've also gained a lot of strength. With that has come some pain I've learned new lifts and pushed through some WODs. A lot of the pain is simply soreness that comes with progress. I've done some stretching, some PT treatments, some dry needling, and some massage. I should have probably done more of all of that. There's always more that could be done.

After some months of great gains - lots of PRs - my right shoulder began to have some pain. My rule of thumb had been if I had uneven pain, I would address it. Uneven pain being an indicator that it would be something more than general WOD soreness. I followed through a couple of times with my PT and had good results. This past week I have continued having this pain in my right shoulder. And that makes me worried.

It really really sucks to have made so much progress and then have this set back. I've not had to deal with this before and it's making me sad. But, I am trying to stay focused on all the positives. For example, it will be much easier to recover from this set back because I am in such good shape right now. It's easier to manage one armed because I am so much stronger than a year ago. I have lots of great resources to help me get through it. And I have a coach that is going to help me stay in shape while I recover. And, I have a really great excuse to get another massage.

So, here I go, on a new stage of rest and recovery. Wish me luck!

Things that are better...

A friend asked how I am feeling now that I've been eating better and losing weight. How has it affected my workouts? The question made me think about how I have been approaching all of this fitness stuff. One thing I've decided, in addition to eating right, is to have a more positive outlook on the workouts.

As I've gotten stronger, my tendency has been to focus more on the things that are still difficult, things I need to work on. I've decided to change that around and look at all the progress I've made and to approach the still difficult tasks in a more positive manner. I'm taking this cue from my granddaughter. Lately, when we want her to do something that we think she doesn't want to do, we append it with some enthusiasm. For example, when it's time to get ready for bed her mom says let's get in pajamas. Then one of us will say, "Pajamas! Yay!!!" with some clapping. It doesn't always work but sometimes it does. So, instead of saying, "Ugh, burpees." when I see them in the workout, I'll instead say, to myself, "Burpees! Yay!!!" Even if I struggle through them, at least it reminds me of my granddaughter and that always makes me smile.

Here are some things that are better since the food challenge.
1. Saying no to chocolate and other sweets is a little easier. Or maybe stopping after a small piece is easier. I don't have to eat an entire Chocolove bar in one sitting. One small square usually satisfies.
2. Body weight exercises are easier when you have less body weight and are stronger. Duh! I can now do a strict pullup. Getting up and down for a burpee is easier as well. As are pushups.
3. Reading food labels. It's necessary. Know what the ingredients are and know what the sugar content is. Doesn't mean you won't eat it but at least you know.
4. Running. I'm already faster! I PR'd on my first 5K of the year! In cold and snowy conditions. Crazy!

Resolute Runner - 5K PR!

5. My ability to concentrate at work has improved. I sit up straighter at my desk too.
6. My boobs are smaller! What?! Thank you paleo diet!!
7. My shirts fit better. That's a combination of the boobs and my waist being smaller.
8. I think my hair is growing faster.  Maybe I'll try growing it out again.
9. I spend less money on beer. (That's good, right?)
10. Food tastes better.

I hope to always remember that this is a luxury that lots and lots of folks don't have. I have enough income and time to spend this time doing CrossFit and buying whole food. It's a privilege not many have. The same is true for my good health. I hope I never lose sight of that.

My goal for the food challenge was to lose 9 lbs of body fat in an effort to reach a healthier body fat percentage. This morning, when I got on the scale, I've lost an additional 7 lbs beyond that goal. Wow!

New Year

Goals? Our CrossFit coach has asked us to give her some goals for the year so she can help guide us during our workouts. She suggested a 3 month, 6 month, and 12+ month set of goals. I've asked her to review mine so right now these are unofficial:

3 months: Mobility 3x per week, Rope climb
6 months: Mobility 5x a week, Toes to bar
12 months: Chest to bar, Pistol squats

For running, my one goal is to run a half marathon in 2:30 or less. My next half will be the Indy Mini Marathon on May 3rd.

Be more mobile, run faster, and have fun doing it. That's the plan. :-)

Happy New Year!

2013 - Year in Review

January
27th - Yeti Chase 5K - 51:01
February
10th - Ralston 5K - 48:49 - we won Girl Scout cookies!

 24th - Frozen Foot 5K - not timed due to the blizzard conditions; with my sister and nephew.

March
16th - Lucky Laces 5K - 52:11 - with Chris and Raina and beer after!
April
23rd - Dash & Dine 5K - 37:22 - We ran for Boston.

27th - Cherry Creek Sneak 5K - 54:30
30th - Dash & Dine 5K - 44:25
May
12th - Westminster Women's Classic 5K - 42:32
14th - Dash & Dine 5K - 42:17
21st - Dash & Dine 5K - 40:54
June
6th - Esprit de She 5K - 40:37

 9th - Skirt Sports Half Marathon Relay - 2:55:18 - Team Rauschenberger-Wallace, 13:22 pace
22nd - Stadium Stampede 10K - 1:16:52

 25th - 303Vodka 5K - A fundraiser for Fire Fighters

 July
4th - Four on the Fourth 4K - 31:37

 August
25th - Heart & Sole 10K -1:22:56 - final race before the half

September
21st - Prairie Dog Half Marathon - 3:04:22 - My sister's 1st half, my 6th!

October
6th - Hot Chocolate 15K -2:03:17 - 13:14 pace; new distance, new PR
November
16th - Pumpkin Pie 5K - 33:34

28th - Turkey Chase 5K - Did not run, elected to stay home and visit with family. :-) 
December
21st - Christmas Carol Classic 5K - Did not run, recovering from a cold.

This season was about my sister's quest to complete her first half marathon. Sure, I convinced her to register, but it was really all about her. We had a training plan and fit many races into the mix to stay focused. Even when we traveled we kept each other accountable. I think our longest training run was when we were in Atlanta together.

For me, it was a nice relaxed running season. My main focus was on CrossFit this year which I started at the beginning of the year. My focus was on creating a 3 days a week workout routine and getting in my long runs on Sundays. Mission accomplished!

It was a great year of focusing on my overall health and not a particular event or even particular sport. I am loving CrossFit even more than I thought I would. I found a new work out pace and place and am looking forward to 2014! I have no real goals set for the new year. I plan to continue on this road of good health, consistent workouts, (mostly) paleo diet, and see where it takes me.

My next half will be one from my bucket list. The Indy Mini Marathon! I'm super excited! Training officially begins on January 12th.

Holidays!

Thanksgiving is my favorite holiday! My in laws come to visit and we celebrate all of our November birthdays - mine, my hubby and his two girls. This year we added one more, Brayden James, our brand new grandson was born on Nov. 5th!

We did not have a paleo Thanksgiving and I was ok with that. Thanksgiving is about family and tradition. I did manage to sneak in a paleo side dish - brussel sprouts sauteed with bacon and mushrooms. It was tasty! But, that's where the diet ended for me. I ate lots of non-paleo foods and enjoyed every bite. I'm calling it a cheat day (or 2). Pumpkin pie, pumpkin maple pecan cheesecake, creamy sweet potatoes, white mashed potatoes, gravy, cranberry sauce... Mmmmm. The day after I had leftovers. Later I even indulged in some ice cream from Scrumptious. I'd been craving some ice cream from that particular place for a while and now that I've had some, I'm good to go. It didn't sit well but it was worth it.

Today, Saturday, I am getting back on track and trying to clean out my system with exercise and hot tea.

I'd registered for a Turkey Chase on Thursday but decided to skip it. I was pretty tired from three days in a row of CrossFit. And it was nice to sit around and visit and prep for the day. Instead I ran on Friday at Van Bibber. I did 3 miles and was happy to be out. I finished the run with a sprint up the hill. Well, "sprint".

Catching my breathe at the top of the hill.

The hill.

Today is a lazy day. My sister-in-law is leaving today. The parents-in-law leave tomorrow. Shopping? Football? Movies? Relaxing.

Food Challenge Results

It is now more than 20 days beyond the 30 day paleo food challenge. And while I don't agree with the premise behind the diet, I cannot argue with the results.

6.4 lbs lost
3% body fat lost
0.6 lbs muscle gained
1.75 inches lost in my waist
0.75 inches lost in my hips
0.25 inches lost in my neck

WOW! 30 days of eating no sugar, no butter, no processed foods, no legumes, no white potatoes, no dairy, no alcohol. Wow.

I knew I'd been doing well in those last couple of weeks. My clothes weren't as tight. My face and neck wasn't so puffy. I'd been synching my belt a bit tighter. But, seeing the numbers was a rush of emotion. I made a point not to step on the scale during the challenge. I'm glad I did that. I couldn't believe how much weight I'd lost in that short time. And guess what. 20 days later, I'm down another 2 pounds (maybe even 3!). My scale at home is just a typical bathroom scale. I should make an appointment to get weighed and dunked again at the end of the year, or maybe on my one year anniversary at Roots. :-)

I haven't been as strict as I was during the food challenge. But, for the most part, I am sticking to the paleo thing. The weekends are very hard to be focused on food. So, I'm trying not to sweat it too much. Also, the birthdays and holidays are upon us. So, I've had birthday cake a few times. And yet, I have still lost more weight and more inches as well (according to my belt).

I think I may need to buy new clothes. :-)

My food and nutrition plan is to be as strict as I can, especially during the week, eating paleo. Weekends are just whatever right now. Yesterday I bought a nutrition notebook so I can keep track of what I'm eating and how I'm feeling. That really helped a lot during the challenge. That way I can tweak things if I need to. I have noticed that eating sugar really makes me angry. And gives me a headache. So, that's good to know.

30 Day Paleo Food Challenge

CrossFit Roots' Fall in Love with Your Body Challenge began on October 7th. The last food challenge was in January. I'd just joined Roots and certainly wasn't up to the challenge. At that time I was only focused on making it to my workouts three times a week. Some times it was all I could do just to show up. I remember those days well. Ten months into CrossFit and those days still feel like they happened just yesterday. But, I'd been waiting for this food challenge. I knew I needed something to kick start my nutrition intake, or lack of it.

30 days of paleo. No sugar. No grains. No beans. No alcohol. No dairy. No kidding.

The weekend before the start of the challenge I had brunch with my book club girls. I ate so much! Saying goodbye to all those sweets. The next day my sister and I ran the Hot Chocolate 15K. Finishers received a mug of hot chocolate with a large marshmallow, dipping Ghirardelli chocolate, a banana, pretzels, rice krispie treat, and cookies. It was so good!! It was a good way to splurge before starting the challenge. :-)

Week one was a lot of trying to figure out what to eat. I spent a lot of time prepping my meals for the week and dinners and worrying about the weekend. I boiled lots of eggs to have for breakfasts, bought fruit and salad fixins. It was tough. I don't usually think that much about what I eat. I'm learning that is part of my problem. We also were required to keep a food log. Our coaches gave us tips and feedback throughout the week. It wasn't as hard as I thought it was going to be in that first week. I was anticipating being starving which I wasn't. I quickly learned that I really wasn't eating enough especially at breakfast.

Week two was a lot more difficult. The meals were not difficult. I like all of the foods I am allowed to eat. I was getting used to the prep involved. But, my energy levels were very low. My workouts were suffering too. I felt like I was running out of gas during the WODs. And I felt like I wasn't recovering as quickly as I should. I started feeling angry and tired. It wasn't so much fun in week two.

Week three there seemed to be a turning point. I'm not sure why. I was still doing all the same things, eating nearly the same things. But, it seemed I suddenly had more energy. And it also seemed that my workouts were improving. And, I started to notice some changes in my body too. I hadn't been on the scale at all. I'd told myself not to weigh myself during the challenge. We were weighed at the start and would be weighed again at the end. I just wanted to focus on the food. So, maybe my body was finally catching up to and enjoying the nutrition I was giving it. Whatever the reason, I really started to feel good about being in the middle of this food challenge.

I'm now in the last 7 days of the food challenge. I am feeling really strong. I will definitely be glad when this is over and I can relax about being caught "cheating". There's $100 at stake and that pressure is a little intense. All in all, I am very glad I am meeting this challenge. One more weekend to get through.

Monday I get retested - weighed, photographed ("after" photos), and dunk tank body fat test. My goal weight was 127 (losing 9lbs of body fat). My body fat percentage was 31%. The challenge officially ends at midnight on Tuesday.

Half Marathon Race Report

Success!! My sister completed her first half marathon in 03:04:22 just shy of her 2nd goal of under 3 hours. The first goal was to finish.

The course had to be changed at the last minute due to the flooding that happened the week before. In fact, they were still pumping water out from an underpass the morning of the race! You'd never know it though. Everything went very smoothly. The organizers, 3W Races, did a fantastic job and so did the city of Westminster. Much kudos to them both.

Here is a link to our Garmin stats for the race:
http://connect.garmin.com/activity/379169666

We had a comfortable pace for most of it but, once we hit the 10 mile mark, my sister lost her confidence a bit. Not really her confidence but, she kind of hit a mental wall. 10 miles had been the longest training run we'd done prior to the race. She was worried about it before we even got there. So, once we got there, I think she expected to fall apart. Which of course wasn't going to happen. But, all in all, it was a very good run.

During much of the race she talked a lot about the next half or when we do this same race next year. She was clearly not intimidated by the distance. :-) 

The finish chute!

It is quite an accomplishment, the half marathon. This was my 6th one and at the end of it I still felt like I did after each of the other 5 half marathons. I can't believe I just did that!

We are taking the weekend off. Haven't done that in a while. After that we are going to stick with maintaining our base and run a couple of 5Ks, maybe 10Ks.

Last weekend we completed the Hot Chocolate 15K in downtown Denver. That was fun! Lots of chocolate! But, after that run it will be nice to just relax for a bit.

At the start!

I'm thinking of the Rock and Roll half in Raleigh in April.

3 more weeks until the Prairie Dog Half!

Where does the time go? We only have three more weeks of training to go. That's two more long runs - a 10 miler and another one.

Last weekend we ran the Heart and Sole 10K. Not exactly a long run but that's ok. We ran it quite slowly too. But, that's ok too. The after party was great! The race was at the Boulder reservoir, the same location as the Dash and Dine series. That's the series where we really started to focus our training. It was nice to get in a run there and feel comfortable. My sister had a moment at the end where she felt like she couldn't go anymore. But, she sucked it up like a champion and finished strong! My moment came closer to the start. I felt like I couldn't get loose. It took me a good 2 maybe 2.5 miles to finally feel warmed up.

The race shirt was a neon pink tech shirt. Awesome!

This weekend we will be running our 10 miles on the Fremont Trail. It's dirt and an out and back. We'll need to carry our water for the full distance. That might be difficult since we run for so long, we'll need lots of it.