trendywendy takes it outside

[trendywendypdx]

Spring has sprung and that means I'm spending more time outside.  My goals this challenge reflect what's needed to make my outside time more productive.

 

Goal 1: Run a 30 minute 5k

Goal 2: 3x week gym workouts that are compound and not isolation.  Goodbye Monday International Chest Day for this challenge!

Goal 3: Yoga and meditation at least 5x per week.

 

Support: Primal/Paleo diet.  Long walks after dinner.

 

Side challenge: Get my side projects organized and off the ground!

 

Check back...work in progress

[Jittersthe.Clown]

Good goals that you're going to crush, Wendy.  

[Batwoman]

 

YAY! Go Wendy!

[AlexCold]

You got this.

[Vella]

I likes those goals. Definitely interested for this challenge! You're going to rock this!

[trendywendypdx]

Ok, we're here at TrendyWendy Headquarters for Day 1 of the latest challenge. 

 

I did some cool stuff over the weekend since there was HELLO SUNSHINE but since the challenge technically starts today, I won't mention the awesome walkabouts.  I'll just allude to them.

 

Anyhoooooo.  Day 1.

 

Morning Workout: NROL-A Workout A

NROL-A is shorthand for "New Rules of Lifting for Abs".  That book is sorely misnamed.  While it does focus on core, it also focuses on kicking your ass.  The highlights:

Dynamic Warmup (a series of dynamic stretches, jumps, etc)

Front plank 2x60sec

Side plank 60sec each side

Split squat with one foot elevated, each side 3x10 20,25,25lb dbs

Inverted row 3x10 BW

Romanian deadlifts 3x10 111

Incline pushups 3x10

Exercise ball crunches (I threw these in because I like the stretch I get - the book is all NO NO NO on any sort of crunches.  I am a rebel) 4x50

 

Pre-lunch 5k Training

3.1 miles / 35:38

 

So let me talk about 5k training for a moment.  The goal is to get to 30 minutes (or below - that would be awesome sauce).  Previously when I would "run" my 5ks, it would be some warmup, sprinting, and then LISS.  e.g. w/up for 5 mins (.25mi), 30s/90s sprint/walk (7.5-8.5mph/3.5mph) for about 20 minutes, and then run at around 6mph-7mph until I hit 5k.  I'm not sure what you'd call that particular style but that's what I did.  I kinda liked this type of running because it is never boring.

 

Today I started following this (I did the run 4 minutes - 5.5,6.something mph/ walk 1 minute 3.5mph).  That reminded me why I HATE running LISS.  OMG it was so boring.  I'm not sure what I'm really going to do in order to improve my time to 30minutes.  I need to think more on this.  I got really close to 30mins a couple of years ago so I do have it in me.  I just need to find a plan that won't kill me with boredom.  Ideas welcome!

 

Will get in a nice walk after dinner and some yoga before bed.  Sasa has started doing yoga with me at night and even asks me to do it.  Yeah!!

 

Happy Monday!

[AlexCold]

Tell me about it! I hate the boredom of LISS. People are like; "you get used to it", or "you need better music" and I'm like: "no, it's just boring". It's also why I'll never do anything more than a 5k. 

[Batwoman]

 

 

Ever look into partner yoga? I think it is something that I would want to do with Jenn. I need more zen-yoga in my life and doing partner yoga would at least hold me accountable to someone.

 

 

Great start Wendy!!!

[trendywendypdx]

Day 1 - wrapup

Walking

5.13 miles

Yoga

Yoga Zone Evening Relaxation 1

 

Side Quest

Last night I also got to put some work into my side projects.  Went to the neighborhoodwide Emergency Preparedness Committee meeting.  Looks like Sasa and I are THE committee for our building and it's nice to interlock with the other buildings and the rest of the city.  Good stuff to know, especially with all the little quakes that seem to be happening recently...

 

I also spent a little time working on some web dev stuff.  Like anything else this just takes practice.  It's cool to see widgets start working on pages.

 

Good start to the week and the challenge.  Happy Tuesday, everyone!

[trendywendypdx]

Ever look into partner yoga? I think it is something that I would want to do with Jenn. I need more zen-yoga in my life and doing partner yoga would at least hold me accountable to someone.

 

Thanks!  I have never heard of partner yoga.  Sounds really cool!  I'll have to look into that today.  Do you have any recommendations?

[AlexCold]

Partner yoga? You mean sex right?

[Batwoman]

I've never experienced yoga with a lot of gyration or thrusting. It might make for good foreplay though.

 

I have not yet delved into the world of partner yoga, but it will be something that I'll look into. I'll let you know when I find things

[Chelkie]

Getting outside into the sunshine? Yes please! You must be one of those lucky souls that live in a state where spring has sprung enough to provide snow free running paths. 

[Chelkie]

Attack of the double post!

[trendywendypdx]

Day 2

Morning Workout: Simply Yoga

It's an app.  With faux wave noise.  The less said about that, the better.

 

Pre-lunch 5k Training - Sprints

2.01 miles / 26:00

 

Walking

2.75 miles

 

Yoga

Yoga Zone Evening Relaxation 2

 

Side Quest

I set up a twitter feed for footiefinder.  That's our website that helps you locate footie friendly pubs.  It's in need of some redesign and validation for pubs, but that's why it's a side project.   I'll probably embed the twitter feed on the main page to keep things current.

 

Also, I started reading Eat the Yolks by Liz Wolfe (Cave Girl Eats, Real Food Liz) last night.  It is hilarious and very informative.  I am really enjoying it. (This is related to the side quest, too, because I want to do some fitness/nutrition "consulting" on the side.  Sometime....)

 

Alex and Bats, you crack me up.  Although I admit, I had the same thought as Alex at first.

 

Chelkie - welcome!  I live in lovely Portland, OR.  We tell people it rains a lot here but really we're just selfish bastards, hogging all the beautiful greenery and weirdness for ourselves. 

[Batwoman]

I'm glad you like that book. I'll probably pick it up after I'm done getting through the stack of books that I'm currently trying to get through. I just ordered a blacksmithing book a couple of days ago. I must be stopped!

 

great start/continuation of your awesomeness

[AlexCold]

I've never experienced yoga with a lot of gyration or thrusting. It might make for good foreplay though.

 

I have not yet delved into the world of partner yoga, but it will be something that I'll look into. I'll let you know when I find things

 

[Vella]

You know it's going to be a good challenge when the sex jokes start on page 1.

 

Looks like things are going well for you, Wendy! I'm curious about the app now...

[trendywendypdx]

Day 3:

Morning Workout: NROL-A Workout B

Dynamic Warmup

D-Ring Holds

Elevated planking (frontx2 and each side)

Overhead squats 3x10 (I used the mini curl bar...not sure how much that weighs.  Oly bar is out of the question )

Raised arm alternating db shoulder press 3x10 15,15,20

Single legged DLs 3x10 20,25,30

Lat pull down on mat (using the lat pulldown machine, you put a mat behind the seat and kneel down on that while doing pulldowns) 3x10 40,50,60

 

Pre-lunch 5k Training - Long Run

3.1 miles / 37:50 - Run 2:30, Walk 1:00*

 

Walking

3.48 miles

 

Yoga

Yoga Zone for Abs 1

 

Side Quest

Reading more Eat the Yolks.  Liz Wolfe is hilarious.  Take quotes like this: “The calories in natural, unprocessed, real foods are more than just calories. They’re full of more magic than a Disney Princess Convention.† and “Everything we’ve been told about the dangers of fat and cholesterol is wrong. Wrong like airplane food. Wrong like a pair of acid-washed manpris.† Snort.

 

*Ok, I have to take back my disdain for the running program.  I think the first day I didn't read the instructions correctly and did it wrong.  I followed it more closely yesterday and I felt like that's a plan that could work.  So. I'm going to give it a try for a few weeks.  My time was slower, but I felt like I was actually building some endurance.  We'll see how it goes.  Perhaps I have to build mental endurance (tolerance?) for longer running segments as well.  We'll see...

 

Happy Thorsday!!

[trendywendypdx]

Day 4:

Yoga + Meditation

Did my own routine while listening to Cheb i Sabbah.  Very nice.

 

Pre-lunch 5k Training - Sprints

2 miles / ~26mins - 5 min w/up .25miles, :30 sprint (7.5-8.5mph), 1:30 walk (3.5mph)

 

Walking

2.02 miles

 

Yoga

Yoga Zone for Abs 2

 

Side Quest

Still reading Eat the Yolks.  Made some new paleo recipes.  Arugula + fennel + macademia nuts with a lemon juice + olive oil + shallot dressing is OMG good.

[Batwoman]

 

 

You do so good.

 

Salad sounds delicious. So excited for farm stands to open up!

[trendywendypdx]

I did some stuff this weekend.  I reckon I should catchup with the logging.

 

Day 5 (Friday):

Crossfit Workout

AMRAP in 15mins of 10x Wallballs, situps, superman - I did 15

 

Pre-lunch 5k Training - Long Run

3.2 miles / Run 2:30, Walk 1:00

 

Walking

3.92 miles

 

Yoga

Evening Yoga Poses

 

Day 6:

Morning Run

3.5 miles / Run 3:00, Walk 1:00 - PR - This is the longest distance I've ever run!!

 

Walking around town

3.07 miles

 

Day 7:

Morning Yoga

 

Walking around town

9.73 miles

 

Yoga

Yoga Zone Evening Relaxation 1

 

-------------------

First off, my abs are still sore from the Crossfit workout on Friday.  OMG.  That was 150 situps all total.  My goal during this challenge is to leave Fridays open and do a CF or some other workout to keep life interesting.  Misson accomplished this week!   It's difficult to turn over in bed because the blasted abs are screaming.  I kinda like that, though!

 

Hope everyone had a great weekend and here's to a rockin' start to Week 2!

[Jittersthe.Clown]

Good end to week 1 and kick some butt on week 2, Wendy!  You've got this!

[trendywendypdx]

Day 8

Morning Workout: NROL-A Workout A

Notable notes: RDL - 111,111,122* -> Woot!  PR on this!

Elevated split squat - 20,25,30

 

Pre-lunch 5k Training - Long Run

3.1 miles / Run 2:30/3:00, Walk 1:00

 

Walking

2.66 miles

 

Yoga

Yoga Zone Power Yoga 1

 

Not bad for a Monday!  This week is shortish since we're headed back out to central/eastern Oregon for some anniversary hiking/relaxing on Thursday after lunch.  (Anniversary is today but Tuesday's an inconvenient day...long weekend it is!)  It's forecasted to rain (in a town that usually has 300 sunny days a year...go figure) but as we say here, if we waited for a sunny day, we'd never go outside.  We make our own fun, anyway

 

Happy Tuesday!

[Batwoman]

I love reading your updates. Always positive. Always doing something awesome.