Balancing Fitness

Just when I think I have this balance thing down something else gets added (by me of course) to the mix!  Lol!

If you follow Lexa’s Journal, you know that in May I competed in my first, and what I thought would be my “only” figure competition. “One and done,” is what I said.  Whelp!!!  Ya know, I’m already focusing on competition #2.  Ha! Ha!!  Will this be the last time I walk on stage??   Truly, only God knows! Lol!

Anyways, with this 8 month goal in mind, I must be careful about indulging in two of my favorite summer activities:

  1. CrossFitShape.com research estimates an average of 12.3 calories burned per minute in CF.  That’s just over 738 calories in one hour’s time.
  2. Running – According to the folks at sparkpeople.com, if I run 10 miles (which is a summer average for me), I’d burn close to 1,000 calories!!

If your goal is to burn calories and simply to lose weight, great, but…

 That is waaaay too many calories and muscle mass burned.  That’s a no-no for my fitness goals.

Does strength/weight training burn calories?  Absolutely, but it depends on the type of exercise, the weight, and the duration, but typically, you won’t burn as many calories as CF and running.

For now, balancing my fitness regimen focuses on my current goals (competition #2). Weight training four or five days a week and CrossFit one or two days and at least one rest day. Sounds like a lot?  Well…

Hard work pays off and I’m willing to put the time in. Are you?

So, I looked at the WOD for today and decided it wasn’t too bad. (I’m smiling)  I was sore from yesterday’s shoulder workout and Monday’s back, so this WOD was perfect:

SWOD:
rope climb practice

I am a work in progress when it comes to the rope climb.  Technique gets you up the rope, so I worked on my foot positioning.  I sweat like something crazy doing this, but I loved working with my favorite instructor Lisa.  She’s detailed oriented and never allow you to compromise on form.  Look for that quality in a CF instructor.  It matters. You’ll be thankful when you avoid injuries.

WOD: 20 min EMOM (every minute on the minute)
min 1 – 2 rope climbs
min 2 – 25 abmats (situps)
min 3 – 10 kbs swings + 10 kb push press 5l/5r 53/35
min 4 – 7 burpee box jumps

I did the modified rope climbs… 4 ground to standing. Everything else was cool. Sore shoulders prompted me to go lighter on the kettlebell exercises, so I used a 26lb KB.

While the workout wasn’t intense, it served as my cardio day and took one hour. Tomorrow is leg day, they’ll be ready and refreshed.

I’m going to try to get to the gym early tomorrow because we’re having a yard sale on Saturday and I have a lot of work to do.

garage

I’m all about de-cluttering and getting rid of stuff we don’t use.  I want to simplify everything in my life.  During the 10 years in our current home, we’ve accumulated too much and I just have to get rid of it.

I also need to get rid of clothes that no longer fit. About four to five months into my training, my body composition began changing.  My blouses grew tight around the back, shoulders and arms.  My pants started sagging in the rear, while others grew tight in the thighs.  My beautiful Calvin Klein winter dresses suddenly looked like they belonged to an older sister.

I no longer fit 99% of these clothes.

pants

I can put these pants on and off without unzipping or unbuttoning them. I had no idea this was going to happen!

dresses and tops

Look at this lovely pile of mostly spring and summer dresses and a few blouses!  It’s not like I lost 50 pounds or anything.. heck I didn’t really lose weight… I just developed muscle, loss fat, and sculpted a new physique.  Jeez!!  I’m still amazed.:)

CK dresses

This pile makes me want to cry!  I’m not a brand name person, but here lies beautiful designer suits and dresses.  It would cost more to pay for alterations than to buy new ones.  Sheesh!!

What doesn’t sell, I’ll give to a charity. Then come the fall, I have much shopping to do and I am going to have a blast shopping!

It’s getting late and I have a busy day.  Sweet dreams and thanks for stopping by! 🙂

Taking The Edge Off

itwillhurt

Yahoo Images

WOD (Workout of the day)

Run 2200M

21 Wall Balls (20/14)

21 T2B

Run 2000M

15 Wall Balls

15 T2B

Run 1000M

9 Wall Balls

9 T2B

From the second I discovered the day’s WOD, I experienced an enormous rush!    In double time, my pulse raced, as did the blood through my veins. Thump…da…thump…da…thump…da…thump…and so on…   Off and on throughout day, the image of the run streamed through my mind.

I asked myself, not really caring for an answer,

“Am I normal?”  “Is it normal to be hopeful for a rigorous, physically challenging activity that I know is going to sap every ounce of energy from my body?”   I don’t know.  I only know that I love the feeling!

It’s been about two weeks since I ran and I’ve been feeling very edgy for a relaxing 10-mile run.   I am a non-smoker, but feel like my intense craving to run is similar to a smoker’s crave for nicotine.  I need just one more to take the edge off.

This month, I started training for a fitness competition in 2014.   To sculpt my body, the training will require more weight lifting but less distance running.   A maximum of three miles, no more than two to three days per week is my limit.

To come to terms with the shift in my new workout regimen, I feel the need to take one more long run until I can get back to it next summer.   I think today’s WOD may have fixed this for me.  LOL!

The WOD was challenging, but I enjoyed the test.  I used the 10-pound ball and did the knees-to-chest exercise instead of the toes-to-bar exercise.  I’m working on those, but not yet.

I completed the WOD in 33:23.   Was this my best?   For today… Yes.  For tomorrow…Absolutely Not!  LOL!  Gotta keep pushing!

Enjoy your weekend!

The Beauty Of Running At The Jersey Shore

So I finally got the chance to run in my new running sneaks. I was eager to run because I needed to figure out if my hip issue was due to my run down sneaks.   Although I’m having fun doing CrossFit, I still miss my running.  Sniff!  Sniff!  Today would determine if I needed an X-Ray or MRI.

You know what?  It was the sneakers!!!

Shame on me for not keeping up with my mileage! I know better.

The great thing about today’s run?  I know that I can run the Atlantic City Marathon!!!!   I am going to run the half-marathon (13.1 miles).   While I haven’t been training for the Half-Marathon; I am well conditioned and have time to prepare, so I am flying high!

Today’s weather was ideal for runners.  Seriously!  The sun was out; not too hot, but perfect enough to break out into a good sweat.

Oh– there was another reason I was eager to run…  My first time running the Ocean City bridge…. alone!

Although two weeks ago, I walked the bridge with two beautiful women, Nicole and Tara, I needed to run it the first time alone.  I still got nervous as I approached  the bridge.

But I stayed to the left of the walkway, carefully avoiding the right side railing…  It is still scary to me. Eventually I settled in to take in the beauty of the day around me.

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The bridge was steep, but breath-taking. My hamstrings and quads burned like someone lit a match to them, but was worth every step.

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After my run, I walked under the bridge to my car. This was the breath-taking view. I quietly stood, taking in the calm waters, the beautiful bridge, the clear sky, and the fact that I just ran the bridge with an abundance of gratitude in my heart.

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Boaters and jet skiers enjoyed the day as well.

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Another shot from under the bridge. So peaceful as the waters softly crashed against the rocks.

A WOD And Then some!

“Wake up with DETERMINATION,

Go to bed with SATISFACTION.”  – Unknown via Pinterest

Today’s WOD

Warm up:

4 Min of Partner Assist Handstand Hold
4 Mins Practice Double Unders

2 Rounds Partner Rowing 1 Min While Partner Planks

Mobility:   6 Minutes

WOD:

2 Rounds for Time: Ring Muscle Ups* OR 20 Pull ups + 20 Ring Dips
20 Pistols (10 L/R) or 50 Air Squats

Then Do:

10 Min AMRAP of 200 M Run
15 Box Jumps (30/24)

*I don’t have the strength to do Muscle Ups….yet, so I did pull ups & ring dips (both with the assistance of a band).  Initially I was hesitant performing the box jumps on the 24 inch box because my shins are still healing from last week’s slip.  With encouragement– actually it was more like a direct order from the instructor I “man-upped” and completed my rounds on the 24″.   Whew, no slip ups!

Although I’ve completed more challenging WOD’s, I was still fatigued when I finished.  Tomorrow’s WOD might be one to contend with.

Immediately after the class, hubby and I made a few stops to get supplies to begin painting Tailor’s room.  Once we got home, I ate a quick snack (a Gala apple & some cashews) and started priming the wall.  The primer needed one hour to dry.

During the hour wait, an intense urge of wanting to run returned.  I wanted to run yesterday, but the day got away from me and I ran out of time.  Mentally I went back and forth. Should I or shouldn’t I?  Hubby said, “just go run, you know you want to!”

That’s all I needed, so I ran. My sore hip is healing and I don’t want to push it, so I planned to run 3 easy miles.  Well… it felt darn good to be out there, I ran longer. Lol!  Trying to put how I felt into words is difficult.  As I listened to my favorite play list, I laughed and enjoyed every step. My run was heavenly!!

While cooling off and walking up the driveway, I looked at my stats and fell out laughing in amazement. This is what I saw:

 

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During my run, I didn’t feel like I was running hard, I got into a nice rhythm and ran at a comfortable pace.  There is no doubt that I am seeing the wonderful benefits of CrossFit.   Even though I haven’t ran much in the past two-months, my pace and splits continue to improve.  I am over-joyed!

TTYL!

Unthinkable Advice From an Imp

Addiction – noun –  The state of being enslaved to a habit or practice or to something that is psychologically or physically habit-forming, as narcotics, to such an extent that its cessation causes severe trauma.

ORIGIN 1595-1605: <L a giving over, surrender.

Webster

My actions this morning would most likely label me as an addict or classify me as just down right crazy.  I probably should not have done it, but I could not help but to surrender to my habit…   I ran!

What’s so bad about that?  Well–Five days ago I ran 7.76 miles.  Ideal weather and the fact that I felt great inspired me to run 10 miles, until my knee began to stiffen.  Through the stiffness a biting and intense pain shot up the side of my left  knee.  This was a new pain to my mature knee.  It hurt enough to force me to walk home, but even walking caused pain, but I hobbled along gingerly while listening to my music and feeling grateful for the outdoor run.

At home, in reverse hoisting myself butt first, I drug myself up the stairs to shower and back down the stairs to the ice, ibuprofen, and then the sofa. I stayed on the sofa until bed time.  Overnight, a pillow comforted my knee.

Surprisingly the next morning, my knee was a little stiff, but no pain.  For the next three days I pampered my knee.  I also scheduled an appointment to see a doctor who specializes in sports medicine.  If I can side track for a moment– Who better to see than a physician, who understands the body, mind, and spirit of an athlete.  Did I just say “athlete?”  Lol!!  Yup!  While sadly no one pays me to run, I’m still am an athlete at heart. And heart is what matters…right?

Non sports doctors just tell you that you’re old and to go sit down somewhere. They are rarely up on the latest techniques that treat sports related injuries.   I can’t and won’t settle for that mess. I plan to run and workout for as long as I can do for myself.

Anyway, my son participates in a two-hour basketball clinic on Saturday mornings.  There are three treadmills positioned among other work out equipment.  I have yet to see one person walk, run, or sit on them. Are you getting the picture yet?

While washing clothes on Friday night, an intense urge to run starts setting in.    I’ve got a mischievous imp on one shoulder saying, “Go ahead girl, give it a try. This will be a good test for your knee.  If it hurts, just stop running.”  The imp’s angelic twin says “Don’t even think about it, you could do more harm to your knee. My dear, you must have patience.”

It’s Saturday morning… here are my stats from the treadmill.  LOL!!!!  I did the unthinkable… I ran and it felt so damn good!!!!!! Ha!  Ha!!

6 miles on the treadmill today!  Woo hoo!! (4/6/13)

6 miles on the treadmill today! Woo hoo!! (4/6/13)

This is my time, including my warm up walk on the treadmill.  I wanted to run longer.  :)

This is my time, including my warm up walk on the treadmill. I wanted to run longer. 🙂 By the way, sorry about the blur; it’s the picture not your eyes.

Hello!  Can you say CALORIES!!  There is margin for error on treads, but I'll take this!

Hello! Can you say CALORIES!! There is a margin for error on treads, but I’ll take this!

I know, I am certifiable crazy, but there are others out there in this world who understands my addiction.  Depending on your perspective, I’m either a stubborn behind athlete or a relentless junkie addicted to the endorphins.  The emotional high was well worth the risk. I needed this run.  It helped me to cope with the fact that I won’t be running in tomorrow’s Revel’s 2013 April Fools Half Marathon.  This will be the first year that I don’t particpate, so I am disappointed.   It is the only time that you get to run through the streets of Atlantic City without dodging cars, buses, and jitneys.  The run is peaceful, sceneic and loads of fun.

During my run on the treadmill this morning,  I stopped myself from busting out in laughter (as I do outside on the roadways) and softly singing along with my  music.  I had so much fun running (on pins and needles) this morning.  Some guy, who I didn’t realize was watching me, asks, “Are you from Kenya or something?!?”  I laughed and told him that I was actually taking it easy today.  He looked at me like I had two heads!!  Gotta love it!  Although I desperately longed for more intensity, I kept my speed between 5.5 mph and 6.5 mph. Grrr…

My doctor’s appointment is 12 days away, so this week I won’t run anymore but instead will focus on exercises that strengthen my hamstrings and quadriceps.  Will I run at my son’s practice next week?  ABSOLUTELY!  I am “enslaved to physical habit.”  Let’s pray that I caused no trauma to my knee.

Come on folks; tis the season to hit the road!  Keep it movin’!

A Run Fixes Everything

For me, a tranquil long outdoor ten-mile run cures nearly anything that is broken on any given day.  But what if I can’t run?   What if time doesn’t permit?  What if the cold temperature at the jersey shore is at its worst and running outside is unhealthy?  What if my treadmill is broken?  What if running is not an option?  What if it has been a week since my last run?

My world shifts and, similar to sliding  on first base, I safely and recklessly slide into off kilter mode.  The slightest stupid comment, that I would normally ignore and laugh off, annoys the heck out of me.  I find myself on edge sitting in the front seat of a high-speed emotionally and terrifying roller coaster. I am the back-draft of a deadly fire.  Beware.  When I feel like this, I should wear a shirt with neon lights with the words “warning” flashing. Folks will know to steer clear and walk around and avoid me because I’m not feeling my normal cheerful self.

You probably won’t know that I am off kilter.  I still wear my predictable smile that I am known for; however, underneath the smile rest agitation at its best.  In this mode, I work hard to suppress my real feelings because I don’t want people to know how I’m really feeling.  If you ask me how I’m doing, I won’t tell you the ugly truth.   I’ll lie or exaggerate (depending on how you look at it) and say, “I’m okay.”  When the truth is I am miserable.

One morning at 7:15 a.m., I am off kilter, driving to work.  A sweet whisper in my ear tells me to turn the car around, go get my running sneaks but don’t bother changing my clothes.  Just RUN!  Don’t worry about sweating out my outfit of the day. Running in makeup for one day won’t kill me.  I might look ridiculous running in a skirt, but I’ll feel a heck of a lot better.  I will just make up some dumb excuse about why I am late for work or why I didn’t make it into work. For sure, the run would fix everything.  In my CD collection (Yes, I still use CD’s -LOL) and on the radio, I randomly and frantically search for the right song to sooth my crazy mindset.

I love music. I could sleep, eat, and work with music 24/7.    The right song can bring me to peaceful place, make me want to never quit running, or help me with deep cleaning around the house.  

On this particular day I arrive at work feeling twisted and knotted like a bunch of sheets just pulled from the washer.   However, as the school periods go by, several melancholy situations instantly diminish the negative thoughts and energy floating around in my head.  I remember that life is bigger than the spoiled runner who can’t get her run on today.   I move along in my day pushing my personal gobbledygook to the rear of my mind where it belongs.  “Life is bigger than you Chica! Get over it!”

With the help of my girl Oprah, a few days later, I suddenly grasp the fact that, while I’ve been loyal to my commitment to eat clean (avoid processed foods and eat plenty of fresh fruits and vegetables), lately I have neglected my mental and spiritual psyche.  My early morning and days end rituals of meditation, daily devotional reads, or stillness and quiet time has been invaded and assaulted by negative energy zapping substitutes.  The likes of reality TV shows like housewives, other pointless shows, and the negative side of social media has distracted me from handling my business of staying on course.  I don’t know how, it just happened… and without warning—I think. 

Although the incredible high from endorphins can temporarily infuse my spirit and make me feel happier and more balanced, the real fix isn’t just a run.  The real fix is restoring balance; the balance of physical and mental/spiritual fitness.

My focus this week is reconciliation.  Restore the balance that I am use to and avoid getting sucked into the negative energy again, even if I am unable to feed my addiction of running.

Enjoy your week!