QuirkyDM goes back to the beginning

[QuirkyDM]

Hey there, NF'ers. I'm coming in late, but vacation does that to a person- it takes a while to recover, let alone think about setting new goals and pushing one's self. But pushing is needed. I only lost all my vising relatives on Tuesday, so I haven't had much chance until now to move forward.

 

You may or may not know that I'm on the recovery track from some injuries and damned if they aren't finally showing some good progress. I'm not 100% yet, but I can do things again, like planks, hollow body and running. And my physiotherapist says I should go forward with normal activity from here on out. Now to figure out what to do with it all ...

 

 

Main Goal: Build up my fitness now that I can finally exercise again.

 

1. Lose the shoes

I'm starting my running over with a simple couch to 5K program. A nice, easy way to get back in running form. And since I'm going nice and slow, I might as well ditch the shoes and run barefoot. Maybe I can improve my running form, stop future injuries or just toughen up my feet.

Goal: run 3x/week

 

 

2. Crank the core

Do core exercises every single day. 'Nuff said. Hollow body, planks, whatever burns and gets my stomach back to full strength.

Goal: core work every day

 

 

3. Start bodyweight training

Using the Start Bodyweight Training site. 2x/week for push ups, pull ups and pike push ups. at the least. More exercises will be added as I feel better.

Goal: 2x/week, resistance training, especially upper body (lower body is still getting physio work)

 

 

4. Winter has begun

Every week, I want to have a major indoor chore accomplished, since I put them off all summer to do outdoor work. Possible chores:

- set up local myCloud server for family

- clean dishwasher filter

- rewire living room lights

- (list to grow as soon as my wife sees that I'm giving her permission to load me up with jobs)

Goal: 1 chore per week, minimum

 

 

5. Start the weekend clean

I've been playing with Intermittent Fasting the last month and read Eat, Stop, Eat! I'm going to keep doing this, doing a 23+ hour fast every Friday. (ie. Thursday supper to Friday supper) Looking to keep this up for at least 5 weeks.

Goal: 1 IF day per week

 

 

Pretty boring challenge, yes. No animated GIFs or themes or bad jokes. But I better get it up here and start working it before the first week has come and gone. Maybe I can spice it up later.

 

To make it more exciting, At the end of January, my family is signed up to do a 5K Polar Hero obstacle course race. So if nothing else, I should have an interesting tale to tell halfway through the challenge.

 

[QuirkyDM]

Update, with progress on most fronts:

Yesterday I did a barefoot run on the treadmill- 1 minute run, 2 minute walk for 6 intervals. At a very slow, conservative 15 min/km pace for the run portions. Which is not even my speed walking pace, but that's how slow I'm going to go into this. The plan is to do 2 more sessions where I slowly up the pace to 12 min/km pace, and then I'll go 1 to on and 1 off, then spend 2 more sessions increasing speed, go to 2 on/1 off, etc.

 

I held a hollow body for a minute straight yesterday and it burned, but I got through. I also did pull ups, diamond pikes and elbow in push ups yesterday.

 

Now I'm in the middle of my IF for the day. Feeling just a little bit hungry, but I know from what I've done so far that the hungry feeling is really not a big deal. It's not stopping me from typing, reading or anything else I need to do, so I'm fine. I figure it should make me tougher somehow.

 

I hit the scale this morning to reaffirm my IF desire and I'm at the same weight and fat % as I was before Christmas. Which is encouraging because I definitely chowed down over the holidays- lots of sugar that I normally never eat, lots of wine and feeling full almost all the time with all the big meals. It's just more proof this IF thing is working in my opinion.

 

 

It's been a good start so far. I'll need the weekend to help make the rest of my goals, though.

[Anamal]

Yay running! And I'm glad to see you're taking a really smart approach to barefoot running in terms of timing. I'm even happier that you're doing this on a treadmill because I seriously imagined you slogging through the canadian winter with nothing but toe socks. On. And I'm most excited that you're finally starting to get better!

 

Running!

 

I came to a similar decision about IF myself. A one day per week 22-24 hr fast is far more practical for me than a 14-16hr fast daily, although I still do the majority of my morning sessions fasted.... but that could be because I've become too lazy to make/eat breakfast.

[tenaciousglee]

Update, with progress on most fronts:

Yesterday I did a barefoot run on the treadmill- 1 minute run, 2 minute walk for 6 intervals. At a very slow, conservative 15 min/km pace for the run portions. Which is not even my speed walking pace, but that's how slow I'm going to go into this. The plan is to do 2 more sessions where I slowly up the pace to 12 min/km pace, and then I'll go 1 to on and 1 off, then spend 2 more sessions increasing speed, go to 2 on/1 off, etc.

 

I held a hollow body for a minute straight yesterday and it burned, but I got through. I also did pull ups, diamond pikes and elbow in push ups yesterday.

 

Now I'm in the middle of my IF for the day. Feeling just a little bit hungry, but I know from what I've done so far that the hungry feeling is really not a big deal. It's not stopping me from typing, reading or anything else I need to do, so I'm fine. I figure it should make me tougher somehow.

 

I hit the scale this morning to reaffirm my IF desire and I'm at the same weight and fat % as I was before Christmas. Which is encouraging because I definitely chowed down over the holidays- lots of sugar that I normally never eat, lots of wine and feeling full almost all the time with all the big meals. It's just more proof this IF thing is working in my opinion.

 

 

It's been a good start so far. I'll need the weekend to help make the rest of my goals, though.

 

Good luck with the challenge.  Sometimes straightforward, non-flashy goals is the way to go.  

 

I also read ESE, and I think it was Pilon who said zero-calorie sodas and zero-calorie gum were okay while on your long fast.  It gives you a little break from just water.  I had a Coke Zero & gum lunch a few times while I was trying ESE.  I also used the time I would have spent eating to grab a power nap instead.  Win-win!

[darkfoxx]

I was also worried about frostbite from barefoot running --- glad you clarified. I see I'm not the only one that totally wouldn't put that kind of craziness out of mind as something you would try.   

[sylph]

Found you.

 

Also, your challenge title reminds me of The Princess Bride where Inigo is drunk in the Thieves' Forest.

[Spark]

Yay, we have a GM back! Glad to see you up and around. Love the challenges, too.

[Xengar]

Good luck with the barefoot this time of year - thats an epic goal! Couch to 5k is aweomse and I am sure youll nail it!

[The Swedish Ninja]

Found ya! Sometimes "boring" challenges is exactly what we need (focus on what we need to do rather than put our efforts in writing a great challenge )

 

The winter OC seems cool, and remember, pics or it did't happen!

[Xena]

Can't wait to hear about the polar obstacles! And along with many others, I'm glad you didn't start your barefoot program outside in the winter.

[Everstorm]

I love barefoot running! Be careful on the treadmill, though. I've heard the mat can get pretty hot after a while.

[QuirkyDM]

Yay running! And I'm glad to see you're taking a really smart approach to barefoot running in terms of timing. I'm even happier that you're doing this on a treadmill because I seriously imagined you slogging through the canadian winter with nothing but toe socks. On. And I'm most excited that you're finally starting to get better!

 

Running!

 

I came to a similar decision about IF myself. A one day per week 22-24 hr fast is far more practical for me than a 14-16hr fast daily, although I still do the majority of my morning sessions fasted.... but that could be because I've become too lazy to make/eat breakfast.

Personally, the fast is a huge stress relief. I get up in the morning, I don't worry about making a breakfast (more free time) or packing up a lunch (more free time) or eating a lunch. (more free time) It's like an extra hour added to my day.

 

Good luck with the challenge.  Sometimes straightforward, non-flashy goals is the way to go.  

 

I also read ESE, and I think it was Pilon who said zero-calorie sodas and zero-calorie gum were okay while on your long fast.  It gives you a little break from just water.  I had a Coke Zero & gum lunch a few times while I was trying ESE.  I also used the time I would have spent eating to grab a power nap instead.  Win-win!

I read that, too, though I haven't needed them yet. I do have a green tea first thing in the morning just to fool my body a bit in the morning and give me something to drink.

 

 

I was also worried about frostbite from barefoot running --- glad you clarified. I see I'm not the only one that totally wouldn't put that kind of craziness out of mind as something you would try.  

I would never even consider that. Barefoot running outdoors would be completely crazy right now. I mean, what kind of insane person would even try that kind of ... next question!

 

Found you.

 

Also, your challenge title reminds me of The Princess Bride where Inigo is drunk in the Thieves' Forest.

I found you first. I just stay lurking in the background. These last few challenges, I've been coming in late, so when I do find all of your challenges, they're already on page 3 or 4 and it's enough for me to hit subscribe and try to catch up, let alone have anything useful to add at the moment.

 

 

Yay, we have a GM back! Glad to see you up and around. Love the challenges, too.

Thanks, I'm trying.

 

Good luck with the barefoot this time of year - thats an epic goal! Couch to 5k is aweomse and I am sure youll nail it!

Thanks. I figured if I'm going to run slow again, I might as will throw something new into the mix.

 

 

Found ya! Sometimes "boring" challenges is exactly what we need (focus on what we need to do rather than put our efforts in writing a great challenge )

 

The winter OC seems cool, and remember, pics or it did't happen!

Oh there will be pics. I think. This OCR is new here. It'll be a nice relaxed one as my wife signed up with me, so we'll be walking it, though I may do both our sets of stairs when we come to that.

 

Can't wait to hear about the polar obstacles! And along with many others, I'm glad you didn't start your barefoot program outside in the winter.

Yeah, I'm curious, too. Especially since in addition to being a winter OCR, it's also a stadium OCR, so who knows how this will play out. 3 weeks until I find out though.

 

I love barefoot running! Be careful on the treadmill, though. I've heard the mat can get pretty hot after a while.

I read that, too, but so far it's not an issue. And besides, how will I ever learn how to walk over hot coals if I don't put up with a treadmill mat?

 

 

Week 1 summary:

1. Lose the shoes.

I started the challenge late, so I only got 2 runs in. It wasn't worth it go more often than every other day as I still feel some recovery going on in between sessions. (little bit of calves after run 1 and a little bit on the balls of the feet after run 2)

Success (considering late start)

 

2. Crank the core.

I cranked the core really good, especially on Saturday. In which case I may have just slightly tweaked one of those healing ab muscles. It seems better now, but I took an active rest day yesterday to make sure everything is not hurting.

3/4, with a good excuse

 

3. Start Bodyweight Training

Both sessions in. Slowly bringing the pull ups back up. I'm only at 3x5 right now. I did diamond push ups and decline plank push ups, 3x8.

Success

 

4. Winter has begin

I cleaned out the dishwasher filter. No more grime on the plates and glasses.

Success

 

5. Start the weekend clean

Fasting all day Friday. At some point, the hunger doesn't get worse, it's just there. It ended up being a full 24 hours as we ate late on Friday, and no one else at my house was in quite as desperate need for food as I was and I need to suck it up.

What's always interesting after a fast is that it's very easy to not overeat. A normal supper fills me up and then I eat normally for the rest of the weekend without going on a binge.

Success

 

 

Today is another rest day to make sure everything is feeling good. I still had a few tender spots this morning. Tomorrow, the plan is to hit the treadmill and get an arms workout in.

[sylph]

Week 1 sounds like a win. Nice work!

[Everstorm]

I have noticed that, too, after a fast (that my stomach shrinks and I feel full sooner). It always fools me, though. I always think I am going to want a huge meal, and then I'm done halfway through it. Nice way to apply it, though, to prevent weekend binges.

[Xena]

Sounds like a very solid start. I just checked and didn't see any new additions to your chore list yet :-)

[Anamal]

Looking good after week 1!

 

Also you totally inspired me to add in 24hr fasts with more commitment. Yesterday I knocked one out, and you're totally right. You get hungry up to a point, and then it kinda levels off and by end of day I had forgotten about it, plus it's easy to not way over eat when dinner rolls around. Woo! Thanks for the kick in the pants!

[Spark]

Right on, man. Keep on trucking.

[QuirkyDM]

Week 1 sounds like a win. Nice work!

 

Right on, man. Keep on trucking.

Thanks, I think week 1 did turn out pretty good considering the late start and all.

 

 

I have noticed that, too, after a fast (that my stomach shrinks and I feel full sooner). It always fools me, though. I always think I am going to want a huge meal, and then I'm done halfway through it. Nice way to apply it, though, to prevent weekend binges.

That's what I find, especially if I have something a little heavier like some chia cereal in greek yogourt. I eat my meal and then ... that's it. I'm done. No hunger for the rest of the night. My stomach might just be so relieved to get any food by then, it's just thankful I started listening to it.

 

 

Looking good after week 1!

 

Also you totally inspired me to add in 24hr fasts with more commitment. Yesterday I knocked one out, and you're totally right. You get hungry up to a point, and then it kinda levels off and by end of day I had forgotten about it, plus it's easy to not way over eat when dinner rolls around. Woo! Thanks for the kick in the pants!

Sweet! I'm curious to see what long term application does, if anything and if the hunger gets easier to manage. Pilon says it does, so here's hoping.

 

 

I didn't exercise yesterday as I was tired in the morning and slept in until 7:00. Then last night I met with our financial planner and then had duty maintaining the ice rink at the school. Which turned out to be 2.5 hours of shoveling, scraping and covering myself in water in -20C weather. Not exactly a planned workout, but it counts for something.

 

But it's not actually on my goal list, so this morning, after sleeping in again, I took a slow morning, and then got back into it:

running: 2 mins off (4km/h) + 1 min on (5km/h) for 6 sets

chest: 2x12 uneven push ups

shoulders: 3x4 decline pike diamond push ups

back: 3x5 pull ups

 

That's so much better than not exercising. I'm also prepping next challenge already. I figure that's a good sign that I'm getting back into exercise properly. Maybe I'll even start my thread on time next challenge!

[Everstorm]

Workshop for exercise enthusiasm. I hate being on the sidelines. It's definitely a relief to workout again after recovery. Seems like you're taking it at a good pace, too.

[QuirkyDM]

Workshop for exercise enthusiasm. I hate being on the sidelines. It's definitely a relief to workout again after recovery. Seems like you're taking it at a good pace, too.

I'm trying, though I may have screwed that up just a little bit. Last Saturday, the abs were feeling so good and handling everything so well, I pushed them just a little bit too far, so now things are not feeling nearly as good as they were before. They're getting better again now, but I'm really focusing on giving them the time they need.

 

1. Lose the shoes

Up to 10 sets of 1 minute on, 1 minute off, 10.9min/km pace. The runs seems to alternate between one run being tougher on the muscles, and the next being tougher on the barefoot. Which means I'm likely increasing at the correct rate. If the same muscle or part was bothering me on every run, then I should likely slow down.

 

2. Crank the core.

This one has fallen down. After last Saturday, I needed multiple days of rest to move around normally. I did 2 days this week, but that's about all I could manage. I'll get back on this today, even if it takes lower intensity.

 

3. Start Bodyweight training

I got my sessions in. Up to:

chest: 1x24 decline push ups

shoulders: 5,4,4 decline pike diamond push ups

back: 6,5,5 pull ups

 

4. Winter has begun

A very busy weekend. The main job I hit was syncing up all our iPods with our latest music and playlists. It was giving my wife issues for some reason, so it's been on her list for a long time. I also fixed a broken TV tray and bought a tray for organizing our iPads and setting up a charging station. those were actually 3 different jobs on the list, so that was a complete success!

 

5. Start the weekend clean

Friday morning, I started to feel stomach acid pushing itself upward, like it was trying to go out and search for some food itself. I really didn't know if I was going to make it until lunch, let along the whole day. But after an hour it settled down. Not only did I not feel any bad stomach issues, but I didn't even feel strong hunger for the rest of the day.

According to the scale, I've also been consistently losing weight and body fat %. Without even trying to cut back on calories the rest of the week. So far, I'm impressed with the fast.

This week, we're having shwarma brought in for lunch. I've given myself one week without fasting for this challenge, mostly due to these lunches. I might see about switching to a different day this week to keep the streak alive, though.

[Everstorm]

Good week! The setback is a pain, though. Hopefully second recovery goes faster than first recovery. Here's to week three!

[Phayze]

You know, the hardest part of recovery is finding that sweet spot where you can keep working hard enough to feel it, but not so hard they you feel something you'd rather not... sounds like you've got a good plan for managing it, though.

Nice work on those SBW moves! The handstand pushup progressions are murder for me and my boney shoulders. ^^;

[Spark]

What Phayze said. Sounds like you're finding the range; that's when you can start to push things a bit.

[QuirkyDM]

Well, that pushing too far thing might still be an issue. I have some very tender, um, man parts, that have been flaring up now and then since I went too far. I thought they were mostly going down, but yesterday proved otherwise. My physio therapist did a bunch of tests to check for hernia and they all came up negative, so I'm going in for an ultrasound to see if it shows something different. But it might take a week or more to get in, so I'm trying to deal with it as best I can in the meantime.

[Spark]

 I have some very tender, um, man parts, that have been flaring up now and then since I went too far. I thought they were mostly going down, but yesterday proved otherwise.

 

 

Also I hope that it's not a hernia. Be careful out there.