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.
Sunday, January 19, 2014
Saturday, January 11, 2014
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!
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!
Wednesday, January 8, 2014
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!
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!
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!
Saturday, January 4, 2014
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!
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!
Sunday, December 22, 2013
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.
27th - Yeti Chase 5K - 51:01
February
10th - Ralston 5K - 48:49 - we won Girl Scout cookies!
16th - Lucky Laces 5K - 52:11 - with Chris and Raina and beer after!
April
23rd - Dash & Dine 5K - 37:22 - We ran for Boston.
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
22nd - Stadium Stampede 10K - 1:16:52
4th - Four on the Fourth 4K - 31:37
25th - Heart & Sole 10K -1:22:56 - final race before the half
21st - Prairie Dog Half Marathon - 3:04:22 - My sister's 1st half, my 6th!
6th - Hot Chocolate 15K -2:03:17 - 13:14 pace; new distance, new PR
November
16th - Pumpkin Pie 5K - 33:34
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.
Saturday, November 30, 2013
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".
Today is a lazy day. My sister-in-law is leaving today. The parents-in-law leave tomorrow. Shopping? Football? Movies? Relaxing.
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. |
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.
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.
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