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Wall-E and EVE Share The Work


Kestrel Grey

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Because opposites can work wonders together.

Image result for wall-e and eve gif

 

Last challenge I built micro-habits to get myself on a good path again.  It went surprisingly well - I made some progress, found momentum, and even had a little fun.  However it was sloooow... which yes is the point, but I think we can keep the greatness of slow steady progress and still add in some speed.  So this challenge is the Wall-E and EVE Challenge!

 

Wall-E

Image result for wall-e gif garbage

 

Trudge onward with micro-habits.  Every week I either add one more habit or advance a current habit, but they must all be tiny advances.

Current Habits:

Spoiler

Micro-habits built on the last challenge

Take out two pieces of recycling on my way out the door

Walk up the first two flights of stairs

Do the first movement in the Sun Salutation when I get up

Take vitamins with my morning tea

Practice guitar for 5 minutes a day

Pack a serving of fruit or veggies at night for the following day

Enter my breakfast into MyFitnessPal

 

EVE

Image result for wall-e eve flying

 

Zoom forward with new habits.  Each week I will take a large leap towards my goals.

 

Week Zero - Get up at 5:15 am Monday to Friday, and go for a run.

Week One - Pre-plan my meals and track all calories/macros.

Week Two - Go to the gym and lift heavy things twice a week.

Week Three - Add in GtG for core and upper body.

Week Four - Go to a yoga class on weekends.

Week Five - Add in Sunday long runs.

 

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7 hours ago, Elastigirl said:

Following!

Good to see you!

 

9 hours ago, kcaleece said:

Awesome challenge! I love the idea of micro-habits, but you're totally right that they can be frustratingly slow sometimes. Following along!

Thanks! I used to think they were a cute idea but not very useful, I'm coming around to making them a cornerstone. 

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Before I get into my Zero Week summary, I forgot to mention the zero week task for Wall-E.  This week I had been aiming for 60 seconds of physio after each run.

 

Now, the Zero Week Update

 

EVE has been stellar this week.  Every morning I have dragged my sorry ass out of bed 30 minutes before I had to so I could go for a short walk/run.  My knee is a little twingy while running but fine after, so the run sections are slowly increasing and are now at about 50/50.  And as sleepy as I am when the alarm goes off, I am always happy to have the fresh air in the mornings.  Hoping it is entrenched as a habit before I have to face freezing/sleeting/hailing and the temptation to skip is high.  This weekend will be rest days then back at it next Monday.

 

Wall-E has been less stellar, but not terrible.  Maybe halfway between the ground and stars - so cloudlike? Nebular?  Wall-E has been nebular.  I remember most microhabits most days, but some I had been forgetting.  I think I need more solid cues for these habits now that the list is getting longer.  Next week Wall-E's tasks will have their cues listed as well.

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I LOVE WALL-E AND I LOVE THIS CHALLENGE!!! Your microhabits are amazing and I love them - they're so small, but they're amazing building blocks for the next and the next to lead into bigger changes. And way to go on doing your early running all week. I'm so impressed!

 

Hoping your first official week is just as awesome!  :) 

 

source.gif 

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10 hours ago, SkyGirl said:

I LOVE WALL-E AND I LOVE THIS CHALLENGE!!! Your microhabits are amazing and I love them - they're so small, but they're amazing building blocks for the next and the next to lead into bigger changes. And way to go on doing your early running all week. I'm so impressed!

 

Hoping your first official week is just as awesome!  :) 

Thanks SkyGirl, I think I am getting the hang of this habit thing.

Wall-E and Eve are some of the cutest Pixar characters.  

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Challenge Week One

 

Image result for wall-e gif lightbulb"

EVE amplifies Wall-E's microhabits

 

EVE

Week Zero - Get up at 5:15 am Monday to Friday, and go for a run.

Week One - Pre-plan my meals and track all calories/macros.

 

This week I am embarking on my diet reform.  Originally I had planned to do calorie and macro tracking, but this challenge is supposed to be about building life-long habits.  Calorie counting is not something I want to do for the rest of my life.  The new plan is to write out a meal plan each Sunday for the coming week.  Three solid, healthy meals a day that include a protein, veggies or fruit, and no processed junk.  Then I will check the meal plan each evening to make sure everything is prepped, packed and ready for the following day.  I do not expect 100% adherence or no snacking - but it would be nice.  Any changes will be noted on the week's meal plan for tracking and so I can adjust the plan the next week.

 

Wall-E

Previous microhabits:

Spoiler

Take out two pieces of recycling on my first time out the door every day.

Walk up the first two flights of stairs anytime I want to go up and have at least one free hand to open the doors.

Do the first movement in the Sun Salutation when I get up, immediately after leaving the washroom.

Take a vitamin with my breakfast.

Practice guitar for 5 minutes a day, immediately after taking Delboy out in the afternoon/evening.

60 seconds of physio when I get home after the morning run.

Pack a serving of fruit or veggies at night for the following day - absorbed by EVE

Enter my breakfast into MyFitnessPal - absorbed by EVE

New microhabit:

Switch off the internet on my phone at 8 pm.

 

Last week I kept forgetting a couple of the microhabits, so I rewrote them this week to include clear cues for when they get done.  Two of the food-related habits can be dropped from the list because they have grown beyond microhabits - which is the point. :)  New this week is turning off the internet on the phone at 8 pm.  I am not saying yet that I can't use the phone, but without internet it will be less interesting and maybe I will stop pushing back my bedtime because of the time spent playing on it.

 

This week isn't off to a great start because I am in bed, sick.  No running today.  I am making myself eat the healthy food I planned yesterday instead of the sugary comfort food I want to eat, so today is not a complete loss.

 

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On 10/28/2019 at 10:00 AM, Elastigirl said:

Yay for  already established microhabits! I like the cueing idea.That's what I struggle with on new habits, just the remembering them

 

The cues are helping so far.  The only microhabit I struggled with this week was turning off the wifi at 8.  I either justified pushing the time back, or just turned it back on a few minutes later... apparently I need to find something to replace browsing the internet/ playing games first.

 

On 10/28/2019 at 1:02 PM, doctorake said:

Following along, I also need to get my butt out of bed and run in the morning.

 

It's easier to start than you think. I have my running gear in a neat pile on my way to the bathroom.  I literally grab it before I even turn on the lights and am outside before I have a chance to second guess myself.

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Week One Recap

 

Wall-E

As noted above, I really struggled with this week's microhabit.  I will keep it as is for now and accept that the wifi will probably get turned back on. A future microhabit will have to address what to do to fill the time and help me keep it off. Bedtime routines for the win!

 

The rest of the microhabits have gone much more smoothly with the clear cues. I think I forgot my sunrise salutation once and remembered everything else.

 

EVE

Being sick on Monday threw my game off early on, but we regrouped mid-week and finished well. Some food lessons this week:

 My lunch needs bulk or I snack all afternoon, no matter the protein or calories in my lunch. Adding a salad worked well.

I eat a LOT of sugar throughout the day. I didn't really realize how much until I started tracking again. 

Overnight oats are great - in theory. However I just cannot stomach them very often. Eating anything but simple carbs isn't appealing until I've been up for a couple hours... but skipping breakfast at 6 means I can't eat until I've been up for 4-5 hours and I am starving before then.  I will experiment with splitting breakfast. 

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Challenge Week Two

Image result for wall-e strong gif"

Feels like an accurate representation of my upcoming strength training.

 

EVE

Previous Tasks:

Week Zero - Get up at 5:15 am Monday to Friday, and go for a run.

Week One - Pre-plan my meals for the week on Sunday.  Prep for the next day nightly.

 

New Task:

Week Two - Go to the gym and lift heavy things twice a week.

 

The plan is to start off easy.  Tuesday will be squat, lunge, and that horrid exercise where you hold a weight plate and twist your core as you rotate it in an arc over your head.  Thursday will be deadlift, single-leg romanian deadlift, and some ball core/balance work.  I am deliberately leaving this lower body heavy; next week I start push-ups and pull-ups grease the groove style.

 

Wall-E

Previous microhabits:

Spoiler

Take out two pieces of recycling on my first time out the door every day.

Walk up the first two flights of stairs anytime I want to go up and have at least one free hand to open the doors.

Do the first movement in the Sun Salutation when I get up, immediately after leaving the washroom.

Take a vitamin with my breakfast.

Practice guitar for 5 minutes a day, immediately after taking Delboy out in the afternoon/evening.

60 seconds of physio when I get home after the morning run.

Switch off the internet on my phone at 8 pm.

New microhabits:

Use the electric toothbrush when I get out of the shower/bath.

Do two (knee) push-ups, two (assisted) pull-ups and 10 seconds of plank when I change out of my work clothes.  - to get me primed for next week's task

 

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Week 2 Recap

Image result for wall-e star"

Yesterday I saw a shooting star on my morning run

 

This was a rough week.  I think the time change had a lot to do with it; messing with my sleep throws me off, and now I don't see the sun at all.  At least before the time change I had an hour of daylight left when I finished work.  Now I will not see the sun again until sometime in February...

 

Wall-E

This week's microhabits got ignored.  I struggled maintaining previous weeks habits too - guitar practice and morning yoga was especially spotty.  I have gained some ground on turning off the phone at 8pm, so that is now at about 50% (ignore that it is currently midnight as I type this...).  Mostly I was just really tired and sore all week.  Next week will be better.

 

EVE

It feels wonderful to be back in the weight room, picking up heavy things.  Tuesday I may have gone a little too hard... I couldn't sleep that night because my muscles were hurting so badly, and it took until Friday to be able to walk down stairs without leaning on the railing.  So the second session got pushed to today and I took it lighter - feeling good so far.  Food planning happened, follow-through did not.  I was too exhausted at the end of the day to even think about packing a lunch so all my lovely greens wilted in the fridge, uneaten.  Again, I think much of this is due to the time change and I am hoping next week is better.

 

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Challenge Week Three

Image result for wall-e gif"

 

My dosage of dopamine has increased so I should be able to handle challenges this week, better than last week.  The weak, dizzy and tired feelings are starting to recede.  Plus it was a long weekend due to Remembrance Day so I had three days in a row where I got to be out in the sun.

 

EVE

Previous tasks:

Week Zero - Get up at 5:15 am Monday to Friday, and go for a run.

Week One - Pre-plan my meals for the week on Sunday.  Prep for the next day nightly.

Week Two - Go to the gym and lift heavy things twice a week.

 

New task:

Week Three - Add in grease-the-groove for core and upper body.

 

I am starting out very easy on this.  Three times a day I will do 2 knee push-ups, a 3-second negative pull-up, and 15-second plank.  (After my morning stretch, after I change out of my work clothes in the evening, and after I practice guitar at night.)  Hopefully my strength comes back quickly and I can increase those numbers in a few days but I am content to let this go as slowly as it needs to.  The GtG style strength training has worked for me in the past - actually it is the only thing that got me to full push-ups at one time.  I am hoping it gets me back to full push-ups and to my first real pull-up by the end of January.

 

Wall-E

Previous microhabits:

Spoiler

Take out two pieces of recycling on my first time out the door every day.

Walk up the first two flights of stairs anytime I want to go up and have at least one free hand to open the doors.

Do the first movement in the Sun Salutation when I get up, immediately after leaving the washroom.

Take a vitamin with my breakfast.

Practice guitar for 5 minutes a day, immediately after taking Delboy out in the afternoon/evening.

60 seconds of physio when I get home after the morning run.

Switch off the internet on my phone at 8 pm.

Use the electric toothbrush when I get out of the shower/bath.

Do two (knee) push-ups, two (assisted) pull-ups and 10 seconds of plank when I change out of my work clothes. - absorbed by EVE

New microhabit:

Clear off and wipe the living room table once a day. - edit: not a true microhabit, needs to be smaller

Tidy one item on the living room table once a day.

 

This habit doesn't have a cue yet.  I am waiting to see where it naturally falls during the evening - probably between taking Delboy out and practicing guitar.

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The OCR schedule for next year is out!  I have spent the past few days going over things and deciding what I really want to focus on.

 

2020 Events

May 31 - Spartan Sprint Red Deer

June 20 - Xwarrior Sprint Calgary

July 18, 19 - Black Ops

Aug 30 - XWarrior Wilderness Titan

Sept 18,19,20 - Golden Ultra

Oct 2,3,4 - OCR World Championships - maybe

 

While I am definitely running Black Ops and the Wilderness Titan again this year, neither will be my focus.  Instead, I want to run my first Ultra.

Long_Bruno-1253.jpg

The Golden Ultra is actually a three-day stage race.  Day one is the vertical K, day two is the 60K ultramarathon, and day 3 is a half-marathon.  While it is tempting to throw myself off the deep end and commit to all three days I will be sensible and "only" commit to the ultramarathon.  It has 2950 meters (9678 feet) of elevation gain so I will be hurting enough, and I can work up to the three-day race the following year.

 

I think I can work the other races in there as training sessions.  I have all winter for a nice recovery/build-up, spring for growing my base, and early summer to work on speed and hills - leading into an attempt at a great 5K OCR in June.  Then July and August to get specific about preparing for the ultra.

 

OCRWC - probably not going to happen again this year due to financial constraints and the likelihood I will still be trashed from the ultramarathon. :D .  I am keeping the possibility in mind though.  If I do really well in the XWarrior Sprint in June and feel confidently over-prepared going into the ultra - maybe?

 

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49 minutes ago, Kestrel Grey said:

The Golden Ultra is actually a three-day stage race.  Day one is the vertical K, day two is the 60K ultramarathon, and day 3 is a half-marathon.  While it is tempting to throw myself off the deep end and commit to all three days I will be sensible and "only" commit to the ultramarathon.  It has 2950 meters (9678 feet) of elevation gain so I will be hurting enough, and I can work up to the three-day race the following year.

 

This sounds super super cool. In my next life I will be a trail runner. Enjoy!

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On 11/11/2019 at 10:53 AM, Elastigirl said:

That Ultra sounds intense! Very fun to have something to focus your training on

It should be a great adventure.  If I remember to treat it as such, instead of treating it like a contest that I can "fail", I'll do fine.

 

On 11/11/2019 at 11:04 AM, DaemonCorax said:

 

This sounds super super cool. In my next life I will be a trail runner. Enjoy!

Every year my "when I grow up" list keeps getting longer. :D 

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What week are we? What day is it? Where am I?

*looks around furtively*

 

This is a random update because I'm pretty sure one is overdue but it seems like too much work to figure it out.

 

EVE's tasks have been okay. I'm not sure if the weekly long run was due this week, so I started it anyway. We ran with a half marathon training group down by the river. Beautiful day, but the wind was so strong that I hadn't realized how much I sweated and ended up pretty sick with dehydration later that evening.  Nothing a couple litres of water, advil, and sleep couldn't fix! It was great to get out for a decent stretch of running again. The daily morning runs are mostly happening, as is the various strength training.  Food not so much at the moment. 

 

My bedtime has been moved up so I don't get so tired and anxious during the day. So far 9 hours sleep has fixed that, but it means I have less time and my normal habit cues aren't all there. Habits anchored in the evening (guitar, food prep) aren't happening.  I'll need to find new cues and a new nightly routine.

 

No new microhabits for Wall-E this week until I figure out my evenings. 

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That's a first. I was foiled on my morning run by deer. There is a herd at the end of the block and the stag would not move or let me pass. He actually lowered his antlers when I clapped my hands to move him off the sidewalk. Since I wasn't dressed for combat, discretion is the better part of valor and all that and I turned around and went back inside. 

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4 hours ago, Kestrel Grey said:

That's a first. I was foiled on my morning run by deer. There is a herd at the end of the block and the stag would not move or let me pass. He actually lowered his antlers when I clapped my hands to move him off the sidewalk. Since I wasn't dressed for combat, discretion is the better part of valor and all that and I turned around and went back inside. 

Well, I'd call that a valid reason. Sorry about the run, but that's a very cool story

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Week (Four?) Update

Related image

 

I'm feeling optimistic about life again.  The sleep/evening schedule is falling into place, and so are the habits.  Also I had an appointment with my physio yesterday and have been completely cleared!  I can step up my training as much as I wish (in a sensible manner) and do not need to go back to see her unless anything changes.  This is great news as my work is restructuring and we are losing our paramedical (physio/chiropractor/etc) benefits at the end of the year.

 

Wall-E added a new microhabit this week - laying out one item for food prep when I got home, as soon as I came out of the bedroom after changing out of my work gear.  This helped EVE out with her task of prepping the next day's lunches each night.  It had fallen by the wayside with the earlier bedtime.  Now, having the visual reminder sitting there all ready and waiting, it is much easier adjusting to food prep earlier on.

 

On Thursday I tried out a "dynamic lifting" class in place of my normal strength routine.  I felt like I was up to the challenge - and no, no I was not. 😅 But I shall try again next week.  One of the movements (curtsy lunge thing while holding onto the TRX) hurt my knee enough for me to still feel it two days later so next time I will skip any movements involving twisting the knee.  On that note I do not think I will be adding yoga to my routine so EVE gets to take a breather on Week 5.  Grease the groove workouts are intermittent but progressing.

 

And the overly protective stag seems to have moved on, so morning runs are now filled with only the normal perils of ice/darkness/cars.

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