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Kestrel: Joy In The Morning


Kestrel Grey

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This challenge coincides with Phase II of Operation Fly-By-Night, my quest to qualify for the OCR World Championships as an age-grouper.  I spent the last challenge in battle log land but I missed having a challenge thread.  So this time I am trying to balance both.  My training plan will stay on my battle log; this challenge is how to best achieve that plan and harmonize it into a joyful life.

 

1. Love the little things

  • Reward small exercise accomplishments.  So far this includes a minute or two of yoga before my morning and nighttime cup of tea, and a piece of candied ginger for doing my physio.  I struggle with the little fitness tasks because I can't see them actually doing anything, I just hope they are helping to prevent future injury, so they are not intrinsically motivating.
  • Look for ways to make daily tasks more enjoyable.  I am starting with popping a favorite show on when I am training my parrot.

2. Know that you are not alone

  • Dedicate each workout to someone.  This is something I have twice seen mentioned and I am curious if it will help me stay focused and committed during tougher sessions.
  • Go out with a group and do something that has nothing to do with my race goals.

3. Glow

  • Test for nightshade intolerance; for two weeks no tomatoes, chilies/peppers, or potatoes.  See if it helps with the redness and inflammation.
  • Eat for glowing health.  For me this means fruits and veggies, whole grains, grass-fed dairy and beef, home-made soups, legumes, and no more than one processed or sugary foods a day.

Bonus: reread some Wooster novels.

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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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Phase II training schedule, copied here for easy reference.

Spoiler
                   
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday  
Mar 6th - 10th Week 1     45 min E + 5 strides strength 75 min E (hilly) strength yoga  
        grip/abs yoga grip/abs bouldering hike (Prairie Mtn)  
Mar 11th - 17th Week 2 strength hills: 6x30s fast/2 min R 30 min E 90 min E (flat) strength Virtual 5K OCR yoga *work
    (dentist) grip/abs yoga grip/abs        
Mar 18th - 24th Week 3 hills: 8x30s fast/2 min R cor.fit 30 min E 105 min E (hilly) strength Track: 1/2/3 ladder, equal R yoga  
    grip/abs hike (Prairie Mtn) yoga grip/abs   bouldering    
Mar 25th - 31st Week 4 strength track: 8x30s fast/2 min R 30 min E 120 min E (flat) strength Hills: 1/2/3 ladder, equal R yoga  
      grip/abs yoga     grip/abs   *work
Apr 1st - 7th Week 5 hills: 8x30s fast/2 min R strength 30 min E Track: 1/2/3/2/1 pyramid yoga X camp (conditioning) X camp (trail run)  
    grip/abs   yoga bouldering hike (Sulphur Mtn)      
Apr 8th - 14th Week 6 yoga hills: 4x30s fast/2 min R strength (1 set 70%) 75 min E (hilly) grip/abs (1 circuit) 30 min E + 5 strides yoga *deload week
      grip/abs (1 circuit) yoga   yoga     *work
                   
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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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I love the idea of dedicating a workout to someone. That sounds wonderfully motivating... I may have to steal that.

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6 hours ago, Radost said:

Love the little things is a great challenge! So important! So challenging!

Thanks! It surprises me how much harder they are to do, day-in-day-out, than the big things.

 

4 hours ago, GoodDoug said:

I love the idea of dedicating a workout to someone. That sounds wonderfully motivating... I may have to steal that.

Try it and let me know.  Today's workout was hill sprints... in the freezing rain... Dedicating the workout to a good friend may have helped to get it done.

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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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Hey Kestral. I'm ready to watch you smash your qualification for OCRWC in June!! 

 

 

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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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Glad you are back here. I kept forgetting to say hello and see what you were up to in Battlelog land. I  like the idea of dedicating your workout to someone. And loving the idea of re-reading some Wooster!

Wisdom 21   Dexterity 13   Charisma 14   Strength 20  Constitution-13

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

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8 hours ago, jonfirestar said:

Hey Kestral. I'm ready to watch you smash your qualification for OCRWC in June!! 

 

Thanks Jon! I have to say, I am not feeling great about it.  More panicky than hopeful, but I have got myself to a place where (most days) I know it isn't the end of the world if I don't make it.

 

3 hours ago, TGP said:

cool,

I'm following along.

 

like yourself I found that just having a battle log wasn't quite as nice.  Posting in a challenge seemed to give me more urgency and accountability.

The idea of one place to keep your whole training journey is nice.  It just doesn't replace what you get with the Ranger challenges. :) 

 

2 hours ago, Elastigirl said:

Glad you are back here. I kept forgetting to say hello and see what you were up to in Battlelog land. I  like the idea of dedicating your workout to someone. And loving the idea of re-reading some Wooster!

Hi Elastigirl! Good to see someone who appreciates Wooster. :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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Monday

Today was Strength Day.  I got through my box jumps and squats okay, but wussed out on the upper body work.  Sunday's hiking had been swapped with bouldering and my shoulders were still toast.  So much so that I booked an appointment for a massage that afternoon... and the masseuse didn't show.  This is the second time I had problems at this place so I politely refused when they offered to reschedule.  I did my physio automatically after strength training.

 

Tuesday

In one word, pain.  The masseuse at the new place is evil and apparently my shoulders are very "crunchy" so she pulled out the cup thingies.  I am bruised from the neck to my hips and she says it will take at least two more sessions to loosen things up.  I'm not looking forward to it.  Hopefully it will even things out though; my shoulders have uneven mobility since I strained my neck last August.  The grip training session planned for today was cancelled on her orders.

It started sleeting by time I finished my session and I was really tempted to curl up on the sofa until I had to go to work.  Today was a planned hill sprint day and there was nowhere to move it to though.  So I tried out the workout dedication and geared up to run in the grossness.  It worked.  The 6x30s repeats were not too horrible.

 

Tuesday night I couldn't sleep because there was no comfortable way to lie down.  Happily Wednesday is a light day; 30 minute recovery run and some yoga.

 

Both days I avoided nightshades.  Monday I had several chocolates at work (Lindt had a sale...) but Tuesday I did well, just one Clif bar.

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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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@Charlie_Quinn @jonfirestar (and anyone else who will be there) I'm coming to watch you race this October, whether or not I qualify!  The co-worker who is handling the scheduling this year just noticed I had been denied vacation for October and asked about it.  When I told her, she rearranged the schedule to give me the time off anyways!  I am definitely dedicating my next hard workout to her. :) 

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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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12 hours ago, Kestrel Grey said:

@Charlie_Quinn @jonfirestar (and anyone else who will be there) I'm coming to watch you race this October, whether or not I qualify!  The co-worker who is handling the scheduling this year just noticed I had been denied vacation for October and asked about it.  When I told her, she rearranged the schedule to give me the time off anyways!  I am definitely dedicating my next hard workout to her. :) 

That is good to hear :) Although at the very least you should run journeyman even if you do not qualify. A few of us are also going to run the charity wave and that should be fun too. 

 

 

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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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On 3/13/2019 at 6:35 PM, Kestrel Grey said:

Thanks Jon! I have to say, I am not feeling great about it.  More panicky than hopeful, but I have got myself to a place where (most days) I know it isn't the end of the world if I don't make it.

 

I forgot to answer this, although I fear that there is a lot that I didn't quite get round to answering. Sorry about that :( Don't panic about it. Any huge challenge must carry with it the possibility of defeat but defeat in this case is not the end of anything. What matters is that you meet the challenge and go into it knowing that you have done everything you can. Have confidence in yourself while accepting the possibility of failure. 

Believe me I've given myself one hell of a challenge to meet and I am far from 100% sure that I can actually do it. I believe that I can give it everything I've got and I'm going to make sure that everything is what I give it. If I fall short, so be it, but until I have I'm going to have every confidence in myself that I can and will achieve that goal. 

 

If the goal isn't scary, and if the chance of failure wasn't real then the goal is not big enough :) 

 

I have faith in you Kestrel. I believe you have a lot more to give than you think possible and I am excited to watch you run towards that potential. 

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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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13 hours ago, jonfirestar said:

 

I forgot to answer this, although I fear that there is a lot that I didn't quite get round to answering. Sorry about that :( Don't panic about it. Any huge challenge must carry with it the possibility of defeat but defeat in this case is not the end of anything. What matters is that you meet the challenge and go into it knowing that you have done everything you can. Have confidence in yourself while accepting the possibility of failure. 

Believe me I've given myself one hell of a challenge to meet and I am far from 100% sure that I can actually do it. I believe that I can give it everything I've got and I'm going to make sure that everything is what I give it. If I fall short, so be it, but until I have I'm going to have every confidence in myself that I can and will achieve that goal. 

 

If the goal isn't scary, and if the chance of failure wasn't real then the goal is not big enough :) 

 

I have faith in you Kestrel. I believe you have a lot more to give than you think possible and I am excited to watch you run towards that potential. 

That means a lot. :) My biggest battle is likely going to be believing I can make it and training accordingly. It matters more to me that I give it my all than what the actual results are, but I find it difficult to push myself when I don't really believe my target is possible. 

Just knowing you are all out there somewhere, fighting for the same thing, helps more than you know. 

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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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I've missed a couple updates, let's see what I can remember.

 

Wednesday - As predicted, I couldn't sleep Tuesday night due to the discomfort in my shoulders.  I ended up skipping my easy run in favor of a midday nap.

Thursday - 90 minute long run.  It had to be done early in the morning before my parrot woke up.  My husband is out of town and my parrot gets separation anxiety, so I try to be home as much as possible.  While I was congratulating myself on getting the run done, I completely forgot about the grip/core workout.  The run was dedicated to an old roommate who used to say, he didn't care if he had to suffer as long as he didn't suffer alone.  He's kind of evil, but my kind of evil. :) 

Friday - It is finally, finally coming out of the deep freeze so I went for an early morning run in the mountains to make up for Wednesday's missed run.  Instead of strength training, I did the grip/core workout I missed on Thursday.

 

All days I did a couple minutes of yoga while my morning or nighttime tea was steeping.  Physio was still not getting done so now it is scheduled.  Every day after supper I will do my physio, before I can have any dessert. ;)   Eating is going well and the fridge is stocked with healthy meals.

 

Strength training update

Today I made the decision to purchase a strength training plan after months spent dithering over what I should be doing.  It is the In-Season Strength Training For Endurance Athletes plan from MTI.  I trust their research enough to have confidence it will be better than anything I can make up; it starts next week and fits nicely into my twice-weekly strength training schedule.  It looks tough!

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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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I have been doing a lot of reading, Kestrel, about mental training in sports.

 

its AMAZING what you mind can do!  they find that changes in your mental state even when you are exhausted and fatigued can make great differences in your performance.  there is an inspirational vibe to much of this advice.  Have faith! and you can find strength you didn't know you had...

 

I remember when I walked the 50mile hike in 1 day, for the first time-- I really trained very little and the latter part of the walk Hurt.

 

"How far can a person go?  Where is the limit of his strength?"... I never found out that day! because I believed in my ability to keep putting one foot in front of the other.

I think that was really some of the best mental thinking I have ever had & I think I will return to that for my upcoming big hike...

 

sometimes I think we Get SO caught up in our training that we make false limitations to our strength.  we hit a "pb" and think wow that is really fast(far,etc); I'll not exceed that...

 

so we never try and when the race comes the body is now prepared; but the mind stops us short of what our conditioned and strengthened body Could do...

 

....   I see that vividly in chess, too.  someone is playing a very advanced player and they play amazingly well... why?  well, they expected to Lose, so they just Try as Hard as they possibly can with no fear and anxiety.  (hey if you gonna lose.... whats the worst that can happen- well that your lose right?)

 

 

 

 

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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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1 hour ago, TGP said:

I see that vividly in chess, too.  someone is playing a very advanced player and they play amazingly well... why?  well, they expected to Lose, so they just Try as Hard as they possibly can with no fear and anxiety.  (hey if you gonna lose.... whats the worst that can happen- well that your lose right?)

The mental game is fascinating.  That sounds like the advice many give to focus on the process and doing your best in the moment instead of focusing on the results.

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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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Saturday Update

 

I am feeling much much more confident today.  This morning I ran the St. Patty's Day Virtual 5K.  It is identical to the New Year's virtual 5K I ran last year, that I ran in 50:08. I had a goal time of under 46 minutes this year; I crushed it in 38:36.  It looks like my training is working.  (I actually had to go over my results twice because I was sure I must have missed something. :)  )

 

Image result for lucky charms chase

*Actual footage of the race

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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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On 3/12/2019 at 2:14 AM, Kestrel Grey said:

Dedicate each workout to someone.  This is something I have twice seen mentioned and I am curious if it will help me stay focused and committed during tougher sessions.

 

I hadn't heard this idea, and it seems cool. During long races, sometimes I try thinking about a different person who inspires me each mile. That's helped me to keep going at times.

Great job on your 5K!

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Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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On 3/17/2019 at 4:17 PM, Xena said:

 

I hadn't heard this idea, and it seems cool. During long races, sometimes I try thinking about a different person who inspires me each mile. That's helped me to keep going at times.

Great job on your 5K!

That sounds like a good idea too! Maybe for Black Ops I will dedicate each lap to someone... it might push me to make sure I get that 8th lap.

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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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This week was supposed to be mostly free from work so I had planned rather intense training.  Sadly for my training, but happily for my bank account, we have a project that needs working up so I have three more shifts.  Today was the first of them.  Up at 5:30, which wouldn't have been so bad if I didn't stay up until 2am planning my garden.  I blame the weather!  Seriously, on Saturday it was so cold I had to ball up my mitts and stick them under my hat to keep my ears from freezing, then ran with my hands shoved inside my coat.  On Monday? 16 C and sunny.  I had stripped down to a tank top by my third set of hill sprints.  The snow is almost gone overnight and, though I know we can't plant until late-May, I wanted to get digging right away.  (On a sad note this also poses a huge avalanche hazard.  There will be no mountain hikes for a while.  We already had one death in the area on the weekend.)

 

This year I am planning on sprinkling flowers through my veggies patches so I spent several happy hours figuring out which veggies like which flowers.  There will be chamomile mingling with my onions, nasturtiums growing between my tomatoes and cucumbers, bee balm next to my beets and yarrow tucked away wherever it will fit.  Very excited.  *eyes the calendar pointedly for Spring to hurry along*

 

Mid-April I am going to fly home for a week to help out my mom with some tax and paperwork stuff so my deload week will get pushed forward to line up with the trip.

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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, TGP said:

about the garden-wow that sounds beautiful!  does that free you from having to weed?

Sadly no but it helps tonnes with pest control. Some attract beneficial insects like ladybugs or bees, others repel harmful pests, and chamomile is supposed to improve the flavour of onions. I have plots in the community garden so they are organic, anything to help.

 

20190319_223104.jpg

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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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20 hours ago, Kestrel Grey said:

This year I am planning on sprinkling flowers through my veggies patches so I spent several happy hours figuring out which veggies like which flowers.  There will be chamomile mingling with my onions, nasturtiums growing between my tomatoes and cucumbers, bee balm next to my beets and yarrow tucked away wherever it will fit.  Very excited.  *eyes the calendar pointedly for Spring to hurry along*

 

I really dislike gardening, but this sounds lovely! Nasturtium is really fun to throw on a salad too.

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Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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Gardening! This weather has me thinking about gardening too. I turned over the cover crop. Haven't made plans for what to plant yet though. These days, I am  just sort of doing the veggie start plants I find to buy.

Crazy weather. Last week I wore my hat and gloves on a walk, this week I'm working in the garden in my shorts and a t-shirt

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Wisdom 21   Dexterity 13   Charisma 14   Strength 20  Constitution-13

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

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