Jump to content

Kestrel Maintains and Gains


Kestrel Grey

Recommended Posts

No fancy theme today!  I am keeping this simple to counter the madness that is December.  There are six items and they are all simple to do, so I am anticipating a perfect score card.

Image result for optimist gif 

 

Maintain

 

These are the successes from last challenge, during my highly un-scientific experiment with hidden goals.  The results of that experiment mean I am only confident they will persist if I continue to track and report them.

 

1.  Strength train + physio three times a week

details TBDbut expect the reintroduction of deadlifts!

 

2.  Keep the knee moving three times a week

details TBD*

 

3.  SAD protocols 

  • use my sunlamp or get real sunlight daily
  • take Vitamin D
  • write three things in my gratitude journal every night

 

Gain

 

1.  Hang the pull-up bar once my husband is awake.  It goes in the bedroom door so it gets taken down when we cook (to keep food smells out of our clothes) and when we sleep.  I am specifically not setting any goals around how often to play on it.  I just want the automatic habit of having it available.

 

2.  Schedule my day*.  I have a dayplanner and a rough idea of how this will best work but will iron it out as I go.  I'm thinking of going back to my university days and doing what worked then.

 

3.  Keep a food log.  This was one of my failures from the last challenge cycle.  Publicly tracking it might bring success this time around.  Again, I am specifically not setting any goals on what to eat, I just want the habit of awareness there for when I do. 

 

*Zero week tasks

  • get my running analysis and recommendations for rehab
  • do a 5-day energy audit to see when my energy levels are at their highest and lowest, to better plan the day

 

  • Like 7

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

Love the simplicity. Think I will steal borrow your SAD protocols. I need to  do them. I've been doing pretty well on the Vit.D and sunlamp, but I think the habit of writing down 3 things I'm thankful for would do even more for my mindset

  • Like 1

Wisdom 18   Dexterity 11   Charisma 12   Strength 16  Constitution-12

Elastigirl Endeavors, Experiments, , and Explains - Current Challenge: May 9 to June 12 - 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

Link to post
2 hours ago, Kestrel Grey said:

I just want the automatic habit of having it available.

 

I really like this idea! I do tend to randomly play/hang from my pull up bar when it's up whenever I walk by and never really thought about how beneficial that is.

  • Like 1
Link to post

Following along Kestrel! 

 

 

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

Link to post
11 hours ago, Elastigirl said:

Love the simplicity. Think I will steal borrow your SAD protocols. I need to  do them. I've been doing pretty well on the Vit.D and sunlamp, but I think the habit of writing down 3 things I'm thankful for would do even more for my mindset

 

8 hours ago, iatetheyeti said:

Following along :D

 

I may have to steal your SAD protocols though...

 

Give them a try and let me know how it goes!

 

9 hours ago, Raxie said:

 

I really like this idea! I do tend to randomly play/hang from my pull up bar when it's up whenever I walk by and never really thought about how beneficial that is.

Do you notice the difference in your grip when you don't put it up for a while?

 

8 hours ago, jonfirestar said:

Following along Kestrel! 

 

 

 

4 hours ago, Maigahane said:

Following along!

Always good to have you!

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
22 hours ago, Kestrel Grey said:

get my running analysis and recommendations for rehab

 

I must've missed the injury, what happened, Kestrel? Following btw :) 

 

Wolf

  • Like 1

Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

Stats: MIGHT: 12 / CONSTITUTION: 9 / DEXTERITY: 11 / PERCEPTION: 10 / INTELLECT: 9 / RESOLVE: 13

Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell

Current Challenge: Omnis Vir Lupus

Spoiler

Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16

Unchained Predator Saga: 1

Epic Challenges: Welcome to the Fireteam & Wolfpool 

 

Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider

 

A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR!

 

Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose.

 

Link to post

Hey! Following as always! 

 

I'm liking the simple goals, a good idea around the holidays when things get a little cray-cray. I've started some SAD protocols today too, and by that I mean I brought my vitamin D & Iron tablets to work so I don't forget to take them every day. I'll be interested to hear if the sun-lamp works. I've been tempted to buy one. 

  • Like 1

Current: Assassins / Instagram

  Previous: 1, 234, 5, 678910, 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, 44

2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

Link to post
14 hours ago, Kestrel Grey said:

Do you notice the difference in your grip when you don't put it up for a while?

 

Not consciously, but I have been noticing it hasn't been as great during my DLs lately and couldn't put my finger on why and now that you mention it that must 104593208409% be why actually! I've gotta go hang that sucker back up...

  • Like 1
Link to post
4 hours ago, Wolfpool said:

 

I must've missed the injury, what happened, Kestrel? Following btw :) 

 

Wolf

Glad to see you! A nagging knee pain turned into a full-blown injury in August.  I missed my last OCR of the season and haven't been able to run since, but I am slowly getting back to easy jogging.  There is hope!

 

3 hours ago, Charlie_Quinn said:

Hey! Following as always! 

 

I'm liking the simple goals, a good idea around the holidays when things get a little cray-cray. I've started some SAD protocols today too, and by that I mean I brought my vitamin D & Iron tablets to work so I don't forget to take them every day. I'll be interested to hear if the sun-lamp works. I've been tempted to buy one. 

If you can get outside every day, do that instead.  If you can't, a sun lamp is a life-saver.  I got mine last winter and there is a noticeable difference in my energy levels when I use it.

 

1 hour ago, Raxie said:

 

Not consciously, but I have been noticing it hasn't been as great during my DLs lately and couldn't put my finger on why and now that you mention it that must 104593208409% be why actually! I've gotta go hang that sucker back up...

I'm hoping it helps. :) 

  • Like 2

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
6 minutes ago, Kestrel Grey said:

If you can get outside every day, do that instead.  If you can't, a sun lamp is a life-saver.  I got mine last winter and there is a noticeable difference in my energy levels when I use it.

 

I really need to drag my sun lamp out. I can and do get outside every day but the days are so short and dark by December that unless it's clear and sunny I still find myself slinking down into SADdness. 

  • Like 1

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

Link to post

Zero Week task update:

 

Running assessment - done

 

I am very happy to report that my running mechanics are fine.  I heel strike, but since I don't overstride it isn't a problem.  My cadence and movement is all good and I have neutral heel alignment.  Even better, she says there is no need for me to keep wearing orthotics so I can transition off of them.

 

The issues she noted are pretty much the same ones seen by my non-running physio but she is actually able to do something about it. :D   Apparently all the glute exercises I have are for lateral glutes and it is my right medial glute that needs activating, along with the back muscle directly above it.  Next week I go back for needling in my thigh and calf muscles.  Altogether I am not as horribly broken as I feared and I expect a full recovery by spring.

  • Like 5

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
3 minutes ago, Kestrel Grey said:

 

The issues she noted are pretty much the same ones seen by my non-running physio but she is actually able to do something about it. :D   Apparently all the glute exercises I have are for lateral glutes and it is my right medial glute that needs activating, along with the back muscle directly above it.  Next week I go back for needling in my thigh and calf muscles.  Altogether I am not as horribly broken as I feared and I expect a full recovery by spring.

That sounds like awesome news! 

  • Like 1

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

Link to post
30 minutes ago, Kestrel Grey said:

it is my right medial glute that needs activating, along with the back muscle directly above it. 

 

Did you get any exercises that can help with this? As a prior sufferer of glute amnesia that was a long and arduous journey to defeat I am always interested in new specific muscle activation techniques!

 

31 minutes ago, Kestrel Grey said:

Altogether I am not as horribly broken as I feared and I expect a full recovery by spring.

 

Hooray!!! This is wonderful :)

  • Like 1
Link to post

That's great news from your running assessment.

 

We're glute twinsies! Except mine is my left medial glute. Do you get to pretend to be a space invader during your PT now?

Image result for crab walk gif

 

I'm not gonna lie, I go 'blip blop, blip blop' when doing this exercise

  • Like 2

Current: Assassins / Instagram

  Previous: 1, 234, 5, 678910, 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, 44

2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

Link to post
On 11/20/2018 at 2:18 PM, Raxie said:

 

Did you get any exercises that can help with this? As a prior sufferer of glute amnesia that was a long and arduous journey to defeat I am always interested in new specific muscle activation techniques!

She is starting me off with banded glute bridges on my heels, but I have to jam my hand into my right glute while I am doing it to help it activate. :D 

 

18 hours ago, Charlie_Quinn said:

We're glute twinsies! Except mine is my left medial glute. Do you get to pretend to be a space invader during your PT now?

I'm not gonna lie, I go 'blip blop, blip blop' when doing this exercise

I mostly hope no one is looking, but from now on I will hear the noises.  The forward version is the one I do most.

Image result for band monster walks gif

and I feel like an idiot every time!

 

12 hours ago, TimovieMan said:

Following.

 

Because my curiosity wants to find out about the TBD goals. :D

:D Nothing complicated, I just needed more info on what the running physio wants me to do, and on how my energy levels are playing out over the course of the day.  I should have my detailed plans by the end of the week.

 

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

Zero Week - Wednesday

 

I almost skipped today's strength session.  At 8am my workplace had a phone-in meeting (shitty reorganization stuff. My supervisor probably wanted a phone-in because she was crying).  This is two hours before I am normally up so I ended up falling back asleep and not having time for a full workout.  But, this is Zero Week!  It is about information gathering.  I managed to talk myself into going anyways to test my deadlift weight.  The good news is I am lifting around bodyweight, which is where I left off last time.  Hill sprints all summer must have been good for hammies and back muscles.  

 

Related image

not quite there yet

  • Like 4

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
4 hours ago, Kestrel Grey said:

The good news is I am lifting around bodyweight, which is where I left off last time.  Hill sprints all summer must have been good for hammies and back muscles.  

Yay! Hill sprints ftw. Well done! Bodyweight is a really good place to start from. 

 

I somehow gained strength whilst not actually training my deadlift. I also blame hill sprints all summer long. 

  • 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

Link to post

Thursday? Friday? Zero Week Update

 

So sleepy. Went and strength trained so I could say I did.  That is all.

  • Like 3

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

Today is a much better day. :)  It probably helps that it is sunny again.

 

I am on my last day of the energy audit, and there are some surprises in there.  For one, I am not sleeping nearly as much as I think I am.  It takes me, on average, an hour to fall asleep, and 4 out of 5 nights that sleep was interrupted so I spent another hour trying to fall back asleep.  Something to think on.  Also I think I need to split up my exercise more evenly.  The run rehab days (40 minutes light effort) leave me energized while the strength training + physio days (90 minutes moderate effort) leave me drained.

 

Tomorrow I will compile everything and decide on the details for how to schedule my day and focus my training.

 

Edit:

The weird thing is, the data looks like I am not eating enough.  My sleep is better when I have a ton of calories before bed.  My energy fades before lunch by quite a bit and picks up after for a couple hours.  But I am gaining weight.  Not sure what to do with this, any advice?

  • Like 1

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

I fall asleep right away, but a lot of nights I wake up and can't get back to sleep for a bit. I've tried several things, nothing really helps. For me, it just means getting to bed at a time that I'll still get enough sleep even if I don't sleep all night

  • Like 1

Wisdom 18   Dexterity 11   Charisma 12   Strength 16  Constitution-12

Elastigirl Endeavors, Experiments, , and Explains - Current Challenge: May 9 to June 12 - 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

Link to post
On 11/24/2018 at 6:29 PM, Kestrel Grey said:

Edit:

 

The weird thing is, the data looks like I am not eating enough.  My sleep is better when I have a ton of calories before bed.  My energy fades before lunch by quite a bit and picks up after for a couple hours.  But I am gaining weight.  Not sure what to do with this, any advice?

 

No real ideas, but just some random thoughts. One possibility, that the energy crash might be more about what you are eating than how much. The stereotype is that people crash after simple carbs. Some people find protein helps. Some people find fat helps. I'll often bring hard-boiled eggs or nuts to work for a late morning snack. I've also found that having a protein shake in the morning carries me through to lunch.

 

Not sure about the calories before bed either. Certain kinds of foods make people sleepy...turkey would be a classic example. Do you have alcohol at night? That could be another one. Sorry if some of these sound too obvious...just thinking out loud. Also wondering if it could be psychological (in a good way). A nice warm dinner is comforting and might make you feel relaxed. Or maybe you are talking about late-night snacking??

 

Maybe experiment with either the breakfast/lunch/snack stuff or the after dinner stuff and see what you can figure out.

  • Like 1

Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

Link to post

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines