Birthdays...Everybody has one...My mom's is coming up on Saturday, so I decided I needed to make a treat for her birthday. I don't think I've posted much on my eating habits, but I try my best to eat fairly clean most of the time. I try to keep it to one cheat meal a week, although, while I was on vacation, I cheated more than I'd like to admit. Last week, along with getting my behind back to CrossFit, I also started the 21 Day Sugar Detox. I'm on day 7 and doing well. Well, until I decided to make a treat for my mom...I kinda had to lick the bowl...but, hey, I'm proud of my food choices for the last week, so a little taste testing today isn't too bad. I will have a brownie with my mom for her birthday as treat, but otherwise, no added sugars/fruit for 14 more days.
Here's a picture of my concoction:
I'm going to call it Coconut Caramel Brownies.
The topping is from The Urban Poser's Samoa Donuts and the brownie underneath is paleOMG's Fudgy Brownies. I love this brownie recipe, I use dates instead of figs, and make my own baking chocolate from cocoa powder and coconut oil instead of melting the Enjoy Life chocolate chips.
I suppose while I'm here I'll update on my knee. PT is going well. I made it to CrossFit two days last week and two days so far this week. I have one more PT session this week as well. Since I'm going out of town for the weekend, I may not make a third day at CrossFit, but we'll see. I may decide to drop in somewhere. My knee feels pretty good, as each day goes by, it gets a little better. I had a 5 lb PR on my back squat on Monday, and was able to do full squat cleans today.
Well, I think that's about it for now. Last night was my last night of work, and I have yet to go to bed, so I think it is time to get some sleep. Back to a regular schedule for my time off. :)
Oh dear...yes, it has been over a month since I last posted, and if you read the last post, you might remember I fell during my Sunday run. I didn't think much about this until my right knee seized up on me during the WOD the following day. Long story short, I'm knock kneed and have softening of the cartilage behind my patella. What did the doctor say? Running will aggravate the issue. CrossFit will aggravate the issue. You should bike or use an elliptical machine for cardio. However, I was never explicitly told not to train and run a half-marathon. I was never explicitly told not to CrossFit. I was given four weeks of physical therapy with kinesio taping to help strengthen the muscles around my knee. I was asked by the physical therapist to not squat or run for the first couple of weeks of PT, so he could start working on my VMO.
This is week two of PT, and I've been really lazy about CrossFit, mainly because I hate modifying the WOD. Only one day of CrossFit last week, and so far no CrossFit this week.
But...that is all about to change...did I mention I've been on vacation and out of town off and on for the last three weeks? Yeah, that hasn't helped either. Ok, who am I kidding? I've been in a rut. I can make all the excuses in the world, but I'm the one that chooses to do or not do something. I let a couple of doctors and an acute injury discourage me. Today, I'm choosing to make a change. I will go to CrossFit on Thursday (two weeks of PT will have been completed, thus fulfilling my physical therapist's requirements), a place I love dearly, and if I need to modify, I will. I know the limitations of my body. I will be okay. I made a choice a little over a year ago to try out CrossFit, on my own, knowing no one, and it was the best choice I could have ever made regarding my health and well-being. Back to CrossFit I go on Thursday
morning...10am...if anyone wants to remind me of this, please do. :) I know I have to be the one to make the choice, but a friendly nudge in the right direction is always appreciated.
Until next time...
Oh, dear, that was ugly! Missed running on Friday, as it is challenging for me to try to fit in CrossFit and running on a day I work 10 hours overnight, keeping at least 3 hours between each, getting at least 7.5 hours of sleep, and not dying from the heat of southern Arizona. Hmm, I sound like I'm complaining, don't I? I don't mean to, but, argh! There's not enough hours in the day! :)
So, my Saturday interval training breakdown:
5 x 400m at 10 min/mi pace = 5 x 400m @ 2:30
What I actually did:
#1: 2:43.4, rest 2:43.0
#2: 2:44.9, rest 2:44.4
#3: 2:52.3, rest 2:52.1
#4: 2:49.0, rest 2:50.4
#5: 2:47.7, rest 2:47.5
Ok, kinda missed the mark...temp 86...I run a loop, 200m west, then 200m east back to my starting point, had a bit of head wind on the way back...one would think it would have helped me on the way out, but I couldn't tell...lol
Today is my "long" run of 1.5 miles at 95% of test pace (14:03 pace, 21:05 total time).
Final stats for today's run: 1.51 miles, 21:29, average pace: 14:16. This included falling down once (the sidewalk jump up and grabbed my toe) and a technical error at the end when I couldn't get my phone out of the case to stop runkeeper, only to find out I hadn't quite hit 1.5 miles, so I restarted and finished...oh well...still not too bad, and it felt good. I didn't feel short of breath, the run just felt steady. Nothing like starting a run at 86 degrees and ending it at 90 degrees outside. Time for breakfast.
This concludes week three of my CrossFit Endurance Training.
Next week: CrossFit on M-W-Th-F, Interval training on T & F, repeat 1 mile test run from week 1 on Sunday.
...way too much. Seriously, it's one of my flaws. I over analyze, everything. It could be max height box jumps, deadlifts, snatches, cleans, whatever, the more I think about how tall the box is, what weight I have, or how heavy the last one seemed, the harder it is for me to complete the movement. Nike had it right, Just DO It! Don't think about it, don't try, just do. When I can successfully clear my head of all noise/clutter/whatever you want to call it, it seems I can do way more than I previously "thought" I could.
Today, is the 1RM snatch. Today's goal is to stop over analyzing the movement and get under the bar, and then get back up. End of story. Done.
Time for CrossFit.
Easier said than done. I didn't get to my 55 lb PR power snatch weight, but at least I was getting under the bar in my full squat snatch at 50 lbs overhead. Meh. I worked last night, I'm a little tired and a little scattered at the moment. I'm OK with it. Every day, thankfully, is a new day. All I can ask of myself is to do the best I can each day. :)
Whew, the first night back to work is always the worst, transitioning from days to nights is a little tough. But, I've been up all night, I've worked my booty off this morning, and I have fed my body, so, it is time to rest. Now, if only I can make it up by 8pm, so I can work on a little interval training before I go to work tonight...if not, I'll do it in the morning when I get off work. Stay tuned...
Yeah, I didn't feel like "going" this morning, but I did. Interval training is not very fun, but at least the road in front of my house wasn't littered with parked cars this morning, so I was able to use the road for my 200 meter run, and not half on the sidewalk.
I was shooting for 200m in 1:15, here's what really happened:
#1: 1:08.7, rest 1:08.8
#2: 1:16.8, rest 1:15.7
#3: 1:11.7, rest 1:11.4
#4: 1:16.9, rest 1:18.8
#5: 1:17.8, rest 1:17.4
#6: 1:16.7, rest 1:16.6
At the end of each run, I'm pretty much huffing and puffing, but I seem to recover by the end of the rest. I'm hoping this will get easier?
I am not looking forward to Friday...5 x 400m in 2:30, with 1:1 rest ratio between intervals. I know I can do this, as that's pretty much what our METCON was on Monday, well, 4 x 400 in 4 min, I made each one in 2:24-2:34, with the remainder of the time for rest, the last one, however, I pushed and made it in 2:10, which is my current PR for the 400m. It will be nice to actually get the full rest amount, 1:30 or so rest is ok, but I always feel like I'm behind when I start again.
Can't wait for CrossFit today, it's deadlift Wednesday! I can do without the METCON, well, I don't mind the hang power cleans, but I still have yet to do a double under. Oh well, c'est la vie! Plus, I get to go with my friend that I never get see anymore, as we both have crazy schedules!
Time for breakfast...I hear bacon in the fridge calling my name...mmm...bacon...
Oh, and I made these yesterday...
You can find the recipe here.
Oy, I hate writing...I always have, I always will, but I need to start keeping track of stuff, so here I am, reviving my old blog. Ok, so there wasn't much here before, but hopefully that will change this time around.
Let's start with a little update: I have been CrossFitting since June 2012. I have completed four 5Ks since then, and competed in the 2013 CrossFit Open. No, I wasn't much of a contender, but wanted to do it to for the camaraderie of my box mates and to have something to compare with next year. Needless to say, I was unable to complete some of the workouts, but I gave it my all, and that is what counts!
So, as I posted yesterday, I'm training to complete a half-marathon. My training schedule is proving to be a bit challenging for me, but, I will make it. Last week, I made three of the four CrossFit workouts and completed the "run 1 mile as fast as you can" portion of my running schedule. This week, I completed all four of my CrossFit workouts, one of my interval training workouts, and today's "long run". Maybe next week I will complete all 7 workouts. :)
April 28, 2013: 1 mile, 13:21, wow...I really did that! :)
Yesterday's workout: 4 x 200m @ 10 min/mile pace (1:15), not fun, but I did it.
Today's workout: 1.5 mile run at 85% of test pace (15:42 pace, 23:12 total time), I shouldn't have waited until 10am, but at least it is only 81 degrees outside. :)
OK, well, didn't think I would ever say this, but a 15:42 pace is really slow...final stats for today's run: 1.51 miles, 22:21, average pace: 14:51.
Did I mention that I also signed up for a Tough Mudder in November? If I can do 13.1 miles, surely I can make it through 10 kilometers and a bunch of obstacles, right?
Next up for today: my favorite meatball recipe - Bacon Meatballs from PaleOMG!
...is only four 5Ks in a row... :)
Yes, I am going to run a half-marathon!
I will be running in The 17th Annual Chicago Half Marathon on September 8, 2013 with Project HOPEFUL's Team TRUTH.
Project HOPEFUL is a non-profit organization with a mission for "educating, encouraging and enabling families and individuals to advocate
for and adopt children with HIV/AIDS and other of the most overlooked
children for adoption."
Running a half-marathon is on my bucket list and my friend and CrossFit coach, Nichole, is running with Team TRUTH. So, I decided why not work on checking this item off my bucket list, train and run with a friend, and help out a worthy cause.
If you would like to donate, I would certainly appreciate any amount that you are able to give. My fundraising goal is $1000.
I will be blogging my training, so be sure to check back for updates!
