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Kestrel Builds A Temple - Part 2 (Strong Walls, Light Heart)


Kestrel Grey

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Be Strong. Be Kind. Don't Stress.

 

Strong Walls - Primary Goals

 

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1. Strength train at least twice a week - I have a two-day program (Day 1: Deadlift, assisted pull-ups, assisted dips.  Day 2: Back squat, incline BP, overhead press, row) following Juggernaut for progressions.

2. One hill workout a week - Either (1/4 mile hill, 1/4 mile recovery) x 4, or a timed mountain ascent.

3. Grease the groove pushups - This starts on Zero Week with 60 negative push-ups over the week.  I am adding 10 each week, so assuming all goes well I will hit 100 in Week 4.

 

Light Heart - Secondary Goals

 

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1. Run ten miles per week - I am keeping my mileage steady from the end of the last challenge. It will look like (3 miles - easy, 2 miles - hills, 5 miles - easy).  A short core workout usually gets tacked on the end of my runs.

2. Complete one major task from my list each week - My Zero Week task will be to get my passport renewed!

3. Daily centering - Breathe, meditate, reflect, journal, really anything to get my headspace clear and in a happy place of love and well-being.

 

Overall my plan isn't much different than last month except for the addition of hill repeats.  I will have five planned days of training, leaving two days to rest, take a class, or go snowshoeing.  Six goals is more than I can usually tackle but they all seem important.  Hopefully the fact I am already doing some of them will keep this challenge light and easy.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Hill repeats are cruel :) Following, naturally. 

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2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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ofc  (when you can)

you should post some pics of your hills!  I would to loved to see them.

there's nothing quite as beautiful as rocky mountain heights.

 

also;  hill repeats...

those are Definitely in my future.  I'm not quite sure I'm ready for the challenge,yet.  but hype is swelling within me this morning.

 

https://rebellion.nerdfitness.com/index.php?/topic/116426-im-awake/

the "NEW" normal is good with me! as Life was Never really Normal anyways....

 

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On 05/02/2018 at 1:17 PM, jonfirestar said:

Hill repeats are cruel :) Following, naturally. 

I think of you whenever I talk myself into them.  "Jon wouldn't give up on his third one.  Get your ass back up that hill."

 

On 05/02/2018 at 4:38 PM, Cheetah said:

Following!

image.jpeg.7638911c8095cc65491067d9b297ed3e.jpeg

Glad to have you along for the ride!

 

13 hours ago, TGP said:

ofc  (when you can)

you should post some pics of your hills!  I would to loved to see them.

there's nothing quite as beautiful as rocky mountain heights.

 

also;  hill repeats...

those are Definitely in my future.  I'm not quite sure I'm ready for the challenge,yet.  but hype is swelling within me this morning.

 

The hill sprints won't be pretty, they'll sadly be on a dreadmill with the incline set to max. Gross, but necessary until the ice starts to melt.  The hikes will be hopefully very pretty and there will be lots of pics. :D 

 

And no one is ever "ready" for hill repeats.  Just get out there and do them, feel like dying, then do them again.

 

Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Week Zero - Tuesday

 

I got pretty highlights today! And yes, that trumps any fitness-related updates.  Copper and caramel, so you see the caramel but the copper only when the light hits it.

 

Monday's run was terrible.  My legs were wooden and heavy after squats on Sunday, so I was only planning my shorter, 3-mile easy run.  I only made it 2.5 before giving up because my thighs never warmed up, they just got worse.  Today they feel much better and I got a quick workout in after dinner... and visiting my nephew who is 6 months today! 

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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10 minutes ago, Kestrel Grey said:

I got pretty highlights today!

 

Fun!  I used to turn my hair all sorts of colors with vinegar and koolaid.  The secret is bleaching it white first.  :-D

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  Level 45 Quasi-Human Ranger     

"Forget failure.  Forget mistakes.  Forget everything except what you're going to do NOW, and DO IT." - Lou Ferrigno

"Foxes Never Quit!"  -  Leicester City FC

KBO. - Churchill

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16 hours ago, Kestrel Grey said:

I think of you whenever I talk myself into them.  "Jon wouldn't give up on his third one.  Get your ass back up that hill."

 

:D you've made it impossible for me to blow these off tomorrow now 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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9 hours ago, jonfirestar said:

:D you've made it impossible for me to blow these off tomorrow now 

I may have to blow mine off. A snowstorm tonight may shut down the roads, and I'm the only one close enough to walk to work. My day off may turn into a 7 am to 1130 pm day... Oh, and we aren't even allowed to leave for lunch when we are working solo. I think I preferred the hill repeats.

 

I am happy that I can help out because I really don't want my coworkers risking their lives.  Plus they'll majorly owe me. :D

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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3 hours ago, Kestrel Grey said:

I may have to blow mine off. A snowstorm tonight may shut down the roads, and I'm the only one close enough to walk to work. My day off may turn into a 7 am to 1130 pm day... Oh, and we aren't even allowed to leave for lunch when we are working solo. I think I preferred the hill repeats.

 

I am happy that I can help out because I really don't want my coworkers risking their lives.  Plus they'll majorly owe me. :D

Yeah RL is a thing sometimes. Don't worry I did enough hill repeats for the both of us! 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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The second shift managed to make it in to work today, so no 16 hour shift. Yay!  To celebrate I came home, had a nap, then headed back out to the gym for my hill repeats.  The roads had been plowed by then but not yet sanded so there was some fun fish-tailing on the corners.  The run was good and I tacked on the extra 1/2 mile I missed on Tuesday.  And 200 meters is more than long enough, I don't know what I was thinking with 1/4 mile segments.

 

My passport forms are filled out and I picked up my photos yesterday, so if I spend tomorrow morning at the passport office I can cross item #1 off my task list.

 

I am only at 36/60 pushups for this week because I keep forgetting about them. I'll have to come up with better cues to remind myself.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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4 hours ago, Kestrel Grey said:

To celebrate I came home, had a nap, then headed back out to the gym for my hill repeats.

when-your-running-partner-tells-you-its-

 

 

Glad to see you got to the gym and did the repeats and didn't leave me hanging :P 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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Week Zero - Friday

 

I am back on track with my push-ups, and four sets of four tomorrow will finish off the week.  Today was a "flex" day for exercise and I chose to add in another weight lifting session.  Mostly because I don't want to get fat! I am eating a slight calorie surplus and I would like it to go to muscle.  That's it for good news.  The bad news is my task for the week (get my passport renewed) will have to wait until next week.  I drove into the city to the nearest passport office, to find out I need to go to the one in the south.  Which would mean driving downtown during rush hour.  Since I had already slid through two intersections I calculated my odds of getting there and back without an accident as not good.  So I went home, even though it meant failing one of my challenge items.  The radio said there was a 40 car pileup in the city later that day.  I think I made the right call.

 

I am so done with winter driving.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Zero Week Summary

 

1. Strength train at least twice a week - 3/2 

2. One hill workout a week - 1/8 mile hill, 1/8 mile recovery x 4

3. Grease the groove pushups - 60/60

1. Run ten miles per week - 10/10 miles

2. Complete one major task from my list each week - No, delayed due to road conditions

3. Daily centering - Will start next week

 

The runs this week have felt really hard.  Much harder than during last challenge.  Recovering from squat day seems to take 3 or more days and I am sleeping a lot again.  My overall training has not increased much so it might just be SAD catching up with me again... I hope.  It seems pathetic to be over training on my schedule.  I am back to using my day lamp and taking Vitamin D so we'll see how I feel next week.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

Link to post
9 hours ago, Kestrel Grey said:

My overall training has not increased much so it might just be SAD catching up with me again... I hope.  It seems pathetic to be over training on my schedule.  I am back to using my day lamp and taking Vitamin D so we'll see how I feel next week.

I've decided I'm going to stick with the Vitamin D until Winter is over and done with. It *seems* to help so I'm just going t o stick with it. The recovery from squats should shorten as your conditioning improves. 

  • Like 2

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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11 hours ago, Kestrel Grey said:

I am back to using my day lamp and taking Vitamin D so we'll see how I feel next week.

 

I've noticed the increase in daylight with relief, but it IS still winter for another month or so.  I hope these help you as much as the Vitamin D helps me!!

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Some sort of Jedi .....

We are better than we know, if we can be made to see it, [then] for the rest of our lives, we'll be unwilling to settle for less.  

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Past Challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35. 36, 37, 38, 39, 40, 41, 42, 43

"No, I'm from Iowa.  I only work in outer space." -- James T. Kirk

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SAD protocols are back in place, and I'm feeling much more optimistic today. 

Image result for i got this gif nerd

 

For my flex training day this week, I really wanted to try Bootcamp.  The beginner level would have meant getting up an hour early so I decided, screw it, and went to the advanced class.  And I did not die!  I am pretending it has nothing to do with the instructor being a sub that normally leads the 55+ class, and everything to do with how much my conditioning has improved over the winter. :D  My good mood and energy may also have something to do with a relaxing rest day on Sunday and a 10 minute guided meditation this morning.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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11 hours ago, jonfirestar said:

I've decided I'm going to stick with the Vitamin D until Winter is over and done with. It *seems* to help so I'm just going t o stick with it. The recovery from squats should shorten as your conditioning improves. 

Thanks, I hope so!  I could always cut back a little on running while I concentrate on strength but, I don't want to.  I want to do all the things all the time. :D  Did I mention they finally started construction on the climbing wall?  I am already planning how to fit climbing in...

 

9 hours ago, Chris-Tien Jinn said:

 

I've noticed the increase in daylight with relief, but it IS still winter for another month or so.  I hope these help you as much as the Vitamin D helps me!!

Vitamin D does help, thanks.  Probably until the snow is mostly gone and I can start running outdoors (maybe late April) I had better keep up with them. 

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Woot for kicking ass in the bootcamp! SAD protocols are a must for me during the winter.

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Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

Elastigirl:Luck Favors The Prepared - Current Challenge: August 1 to September 4 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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56 minutes ago, Kestrel Grey said:

I did not die!

 

Good job living!  Now you won't have to go on the cart!

 

 

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  Level 45 Quasi-Human Ranger     

"Forget failure.  Forget mistakes.  Forget everything except what you're going to do NOW, and DO IT." - Lou Ferrigno

"Foxes Never Quit!"  -  Leicester City FC

KBO. - Churchill

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On 12/02/2018 at 3:03 PM, Elastigirl said:

Woot for kicking ass in the bootcamp! SAD protocols are a must for me during the winter.

I tend to forget preventative medicine, and only remember once it is too late and I am already sick.  SAD protocols included.  Sometimes I am not too bright. :) 

 

On 12/02/2018 at 3:28 PM, Cheetah said:

 

Good job living!  Now you won't have to go on the cart!

 

I'm getting better... I think I'll go for a walk... I feel happy!

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Well, my little baby bird continues to be a pain in the ass.  My tiredness and anxiety-like symptoms had been getting worse over the week and we finally figured out, with help from the pharmacist, that it is a relatively common reaction to the antihistamines I started taking because of the bird.  It makes my heart fluttery and disturbs my sleep.  So now I am on an alternate antihistamine and hopefully everything sorts itself out again.

 

Yesterday was my easy run day, and I am happy to report it was easy.  I was a little worried since I felt so shitty in the morning, but running usually feels glorious once I get started.  My pace even picked up to where I can technically call it real running instead of jogging. (The internet says this is 6.0 mph).  And, I got my passport application in just in time! We are having another snowstorm this morning so driving is going to be yucky again.  So far so good.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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7 minutes ago, Kestrel Grey said:

I tend to forget preventative medicine, and only remember once it is too late and I am already sick.  SAD protocols included.  Sometimes I am not too brigh

:lol:I do the same thing

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Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

Elastigirl:Luck Favors The Prepared - Current Challenge: August 1 to September 4 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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Also I wanted to mention for @jonfirestar, I have raised my calories to around 2000 (from 1500) with the full expectation of gaining weight.  And I am losing.  Your theory that everyone should eat more has another supporter.

 

Though really, WTF? I don't understand metabolism at all.  And I'm a Biochemistry major.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Don't let me skip out of hill repeats tomorrow morning!

Image result for morning run meme

 

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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