peggysr Level 3: Better, Stronger, Faster

[peggysr]

Wow, new rules, new guild, lots of changes.  The big picture remains the same though--we help each other build the lives we want.

 

Main Quest

"We can rebuild him.  We can make him better, stronger, faster..."

 

This is longer term than just a few months.  I want to lose weight and get stronger.  It will probably take about a year for me to lose enough weight to weigh 150 pounds (or less,) which is the upper end of the suggested weight range for my height.  I'll judge more by how I look and feel than by the number on the scale.  This isn't just about getting SKINNY, though; I want to be able to do more, live longer, and look better.

 

One of my big intermediate goals is to to run (jog, NOT walk) a Warrior Dash.  There's probably one close to me around May 2014, since there was one in the DC/MD area in May 2013.  I'm working up to that with weekly strength and cardio training and racing regularly.  I've finished one 5k race so far, and hope to run another 4 races between now and the Warrior Dash.

 

Current Missions

1. Fuel myself properly and earn CON+3 by
   1. Eating ONLY when I'm hungry (1/4 pt per day)
   2. Eating ONLY real food--minimally processed meats, veggies, fruits, nuts, and minimal dairy (1/4 pt per day)
   3. Not eating refined flour, refined sugar, deep fried foods, or processed foods (1/4  pt per day)
   4. Drinking plenty of water (1/4 pt per day)
       
2. Get stronger, faster, and more flexible and earn STR+3,  STA+3 and DEX+3 by completing 4-6 workouts every week, alternating strength and cardio workouts, and stretching for at least 10 minutes after each workout.
    
3. Improve my health, get stronger faster, reduce stress, live longer and earn CON+1 by going to bed by 10 pm every night (1 pt per day, 1/2 pt for going to bed by 11 pm)

Life Quest

1. Calm and focus my mind, reduce stress, live longer and earn WIS+1 and CHA+1 by meditating for 15 minutes every day (1 pt per day, 1/2 pt for any meditation time)

Grading

A (100%)              34-42 points       25-30 workouts
B  (75%)               25-33 points       19-24 workouts
C  (50%)               16-24 points       13-18 workouts
D  (25%)                 7-15 points        7-12 workouts
F    (0%)                 0 - 6 points        0 - 6 workouts

[peggysr]

Fuel the Body Tracking

7/29  1 pt--no wheat, dark chocolate treat, lots of water, good day over all

7/30  1 pt--bread from Panera, along with salad & black bean soup, dark chocolate treat, good day

7/31   1 pt --lunch out-heirloom tomato appetizer, salmon entree, snack for dinner, another good day

8/1     1 pt--good day

8/2    1 pt--good day, Indian food for dinner, including naan

8/3    1/4 pt--plenty of water, pigged out on dessert when friends were over

8/4    1/2--bagel sandwich for breakfast, coffee cake & lemonade at berry picking

 

8/5    1 pt--good day

8/6    1/4 pt--plenty of water, late night munchies after appt

8/7    1/4 pt--plenty of water, late night munchies again!

8/8    1 pt--good day

8/9    1 pt--good day

8/10  1/2 pt--driving, so I didn't eat clean, and didn't eat only when I was hungry

8/11  1 pt--first day at the beach, taco salad for dinner

 

8/12  1 pt--second day at the beach, burgers & dogs for dinner

8/13  3/4 pt--third day at the beach, not enough water

8/14  1 pt--drove to Ocracoke, carried water bottle, ate dinner at Dirty Dick's

8/15  1 pt--at the beach, did okay

8/16  1/2 pt--last day at the beach, swam in the ocean and packed, pizza for dinner

8/17  1/2 pt--driving, so I ate too much, and some of it was junk

8/18  1 pt--first day back at home

[peggysr]

Sleep and Meditation Tracking
7/29 10:45 pm    15 minutes at bedtime
7/30  11:15 pm    15 minutes at bedtime
7/31  10:20 pm    15  minutes at bedtime
8/1    12:30 am    14 minutes at bedtime
8/2     --                --
8/3     --                --
8/4     --              15 min at bedtime

8/5   --                15 min at bedtime
8/6   --                --
8/7   --                --

8/8   --                15 min at bedtime

8/9   --                --

8/10 10:00 pm    --
8/11   --                --
 

8/12  --                --
8/13  --                --
8/14  --                --
8/15  --                --
8/16  --                --
8/17  --                --
8/18  --                --

[I am Eve]

Welcome to the Druids peggysr!!

It looks like you have a really good plan to get better, stronger, and faster:-)

What is a Warrior dash? How much water do you aim to drink?

I always get extra happy when I see someone including a goal of going to bed at xx pm. Sleep is key to health!!

[CakeBanisher]

Better, stronger, faster.  I like  I like your goals, too.  They look like good goals that will help get you there.  Good luck!

[peggysr]

Welcome to the Druids peggysr!!

It looks like you have a really good plan to get better, stronger, and faster:-)

What is a Warrior dash? How much water do you aim to drink?

I always get extra happy when I see someone including a goal of going to bed at xx pm. Sleep is key to health!!

 

Warrior Dash is a 5K obstacle race.  There are a bunch of obstacles--walls to climb, trenches to crawl through, mud and fire to cross, water to wade through.  It's a HUGE physical challenge, and will really push my limits.

 

At the risk of TMI, I'm drinking enough water when my pee is very light yellow.

[peggysr]

Better, stronger, faster.  I like  I like your goals, too.  They look like good goals that will help get you there.  Good luck!

 

Thanks!

[peggysr]

7/26

Strength training 0/0 for week of 0/0

It doesn't count for the challenge because it's too early, but I tried out the Level 3 Outcast Workout today.

 

Workout A

Overhead Squats – 3 sets of 10, 60 second rest. - 3 sets of 10,

filled rest period with 3 second calf raises  - 3 sets of 10

Decline Push Ups (Push Ups / Incline Push Ups) – 3 sets of 8, 60 second rest. - 3 sets of 8, less than perfect form

filled rest period with top and bottom forearm lifts - 3 sets of 10 with 8lbs x 2

 

SUPERSET (3 total sets)
• 3A) Step Ups With External Rotation – set of 10, go right to 3B        2 sets of 10
• 3B) Plank - hold 40 seconds each, 60 second rest, go back to 3A    1 set for 40 sec

 

SUPERSET (3 total sets)
• 4A) Chin Ups (Assisted Chin Ups / Lat Pull Down) – sets of 5, go right to 4B  - 3 sets of 10 with both bands (get new bands)
• 4B) Exercise Ball Crunch (Reverse Crunch)– as many as you can, 60            - 3 sets of 20/15/15
second rest, return to 4A

 

followed with plenty of stretching, experimenting with stretching on exhale and releasing on inhale, and repeating each stretch 5 times.

[Reinfire]

7/26

Strength training 0/0 for week of 0/0

It doesn't count for the challenge because it's too early, but I tried out the Level 3 Outcast Workout today.

 

Workout A

Overhead Squats – 3 sets of 10, 60 second rest. - 3 sets of 10,

filled rest period with 3 second calf raises  - 3 sets of 10

Decline Push Ups (Push Ups / Incline Push Ups) – 3 sets of 8, 60 second rest. - 3 sets of 8, less than perfect form

filled rest period with top and bottom forearm lifts - 3 sets of 10 with 8lbs x 2

 

SUPERSET (3 total sets)

• 3A) Step Ups With External Rotation – set of 10, go right to 3B        2 sets of 10

• 3B) Plank - hold 40 seconds each, 60 second rest, go back to 3A    1 set for 40 sec

 

SUPERSET (3 total sets)

• 4A) Chin Ups (Assisted Chin Ups / Lat Pull Down) – sets of 5, go right to 4B  - 3 sets of 10 with both bands (get new bands)

• 4B) Exercise Ball Crunch (Reverse Crunch)– as many as you can, 60            - 3 sets of 20/15/15

second rest, return to 4A

 

followed with plenty of stretching, experimenting with stretching on exhale and releasing on inhale, and repeating each stretch 5 times.

Way to start strong! I'm looking forward to seeing you do well for this challenge

[I am Eve]

Warrior Dash is a 5K obstacle race. There are a bunch of obstacles--walls to climb, trenches to crawl through, mud and fire to cross, water to wade through. It's a HUGE physical challenge, and will really push my limits.

At the risk of TMI, I'm drinking enough water when my pee is very light yellow.

Oh, looks FUN, and HARD;-)

And-not TMI at all, that's a perfect way to judge waterintake!

[peggysr]

7/27

Cardio training 0/0 for week 0/0

The new goal is 6 intervals of 1 min fast / 2 min slow, which is a step up from last challenge's 4 intervals of 1 min fast / 3 min slow.  Ed made it through, but it kicked my butt.  I wanted to start doing run / jog intervals instead of jog / walk intervals, and got totally wiped way too soon.  I ran for 1 minute, jogged for 1-1/2 minutes, and it went downhill from there.  We were moving pretty fast though--this was the fastest we've ever done our 1.8 miles.  Total distance:  1.8 miles.  Total time:  27 min, 46 sec beating the previous best time (28 min 21 sec) by 35 seconds.

 

The new approach to stretching is working extremely well.  I'm stretching on exhales, releasing on inhales and repeating each stretch 5 times.  It takes much less time than the previous 1 min per stretch AND I think it's more effective.  The only drawback is that it's much less meditative.

[hufflepug]

That Warrior Dash sounds interesting and super hard core  

[sicil]

Soon you'll be doing Tough Mudder... I like how you structured this, a nice balance of day-to-day and long term.

[peggysr]

Soon you'll be doing Tough Mudder... I like how you structured this, a nice balance of day-to-day and long term.

Tough Mudder's probably a good goal for spring of 2015!

[peggysr]

It was a busy weekend. After working out Saturday morning, DH and I went shopping. We got balance balls to move up from reverse crunches to balance ball crunches. I'm also starting to work on backbends using the exercise ball.

We also got stretchy cords for lat pulls. I think I'll ask DH to put a big strong hook into a ceiling joist to provide a spot for hanging the cords up. I got a light/medium/heavy set where the cords clip onto handles so they can be used in combination.

The BIGGEST thing is that DH and I ran a family fun obstacle course. (http://www.greatamazingrace.com/) It was 1.2 miles plus six silly obstacles, and we had a lot of fun and got a decent cardio workout. I learned:

I'm capable of slipping, falling, rolling and getting back up on my feet!

I'm a whiny race partner if I'm not careful.

I can, in fact, deal with coming in dead last in a race.

[peggysr]

Our race made the local paper: http://www.baltimoresun.com/sports/outdoors/bs-sp-outdoors-great-amazing-race-0728-20130727,0,3684733.story

[peggysr]

7/31

Strength workout 1/2 for week of 7/29

 

Outcast Workout B
Straight Leg Deadlift – 4 sets of 8, 60 second rests.     4 sets of 8, 2x20 lbs (could use a heavier weight next time)

     filled rest period with shoulder rotations                   4 sets of 10, 2 x 8 lbs (TRY a heavier weight next time)

 

Body Weight Row (or Bent Over Dumbbell Row) – 4 sets of 8, 60 second rests.   4 sets of 8, 2x20 lbs

     filled rest period with

                                                               4 sets of 5 on each side

     (Actually did this LAST, which I think made it tougher)

SUPERSET (4 total sets)
• 3A) Walking Lunge with kick – sets of 8, go right to 3B                                   3 sets of 8
• 3B) Side Plank – sets of 40 seconds (alternate sides - set 1 left side,            2 sets of 40ish seconds
set 2 right side, set 3 left side, set 4 right side), 60 second rest, then
repeat 3A

 

SUPERSET (4 total sets)
• 4A) Overhead Dumbbell Press – sets of 8, go right to 4B                              3 sets of 8, 2x20 lbs
• 4B) Reverse Crunch – as many as you can, 60 second rest,                        3 sets:  25 / 20 / 15
then repeat 4A

 

This is a new workout and it's pretty tough.  I'm also adding exercises during the rest periods.

[sicil]

Looking great, and this is just the start. The race sounded really darn fun!

[sabrinamari]

Peggy, this is an exceklent and really demanding workout! 

 

Great job!

[peggysr]

Motivation:

I've been struggling to pin down my motivation, and I think I have it.  I don't want my fitness level and size to limit what I do anymore.

[peggysr]

Peggy, this is an exceklent and really demanding workout! 

 

Great job!

 

Looking great, and this is just the start. The race sounded really darn fun!

 

Thank you both!  This workout kicked my butt.  The race was a hoot, and there will be another one in spring.

[rogaecia]

Motivation:

I've been struggling to pin down my motivation, and I think I have it.  I don't want my fitness level and size to limit what I do anymore.

This is a terrific motivation, peggy. I think that your goal to run the warrior dash is awesome. I would like to do the RockNRoll half in May 2014. We can check in on each other's program :D Best of luck, teamy.  

[tanglebot]

This looks like a great challenge!  My husband wants to train for Warrior Dash, too--I'm intimidated by the fire pits!  I know you can do this--good luck!!

[peggysr]

This looks like a great challenge!  My husband wants to train for Warrior Dash, too--I'm intimidated by the fire pits!  I know you can do this--good luck!!

If the fire pits are the only thing that intimidates you, you ought to give it a try.  That is the obstacle that worries me LEAST.

[peggysr]

8/1

Cardio training 1/2 for week 7/29

Goal:  6 intervals of 1 min fast / 2 min slow.

Once again, Ed made it through, but it kicked my butt.  I finished 4 intervals this time, which is MUCH better than last time.  I think we'll have to add another lap when we get this nailed down and up to speed.

Total distance:  1.8 miles.  Total time:  28 min, 31 sec, which is just a little over 28 min 21 sec which was our best time prior to 7/27

 

Finally remembered to do doorway shoulder stretches and WOW, I need to do that stretch.