First time in the Scout Challenge

[Deirdredawne]

Well here we go! My first Challenge was, well, a bit of a challenge - I found life got in the way, dealing with personal things. But the last 2 weeks really changed and I was able to make a lot of progress!

 

So, my challenge is as follows:

 

Main Quest: Jog full or part of a 5k, at least twice a week. Working towards being able to fully run 5k. This also involves training my puppy to be less of a jerk when we're running too.
A: 10 km or more 

B: 5 to 9.9 km

C: Under 5 km 

 

Side quest #1: Weightlifting - complete 4 workouts a week. (But of a struggle on the last bit of the week, as I have pole fitness class, and that is KILLER on the arms and back!)

A: 4-5 days 

B: 3 days 

C: Under 3 days

 

Side quest #2: Cut out wheat and eat more veggies.

A: 0-1 Cheat meals/bad meals

B: 2-3 Cheat meals/bad meals

C: 3 or more cheat meals/bad meals

 

Life Quest:
Option 1: Complete Module 3 (or more!) of my LLQP

Option 2: Get the kitchen cabinets all sanded and repainted.

[ValkyrieGrace]

Awesome goals! I feel better when I ditch the wheat. I was mostly wheat free for a few months, then binged on bread this weekend. Man, am I paying for it now! I like the 5k distance and find it's pretty manageable. You'll be able to knock it out, no problem! Looks awesome and I look forward to seeing your updates!

[Deirdredawne]

Thanks! Yeah I did it for over a year, a couple years ago - and felt great! Everytime I'd eat something with wheat I would get the worst stomach aches! I don't think I'm sensitive, just that it's not the healthiest of food anymore (or atleast is used too frequently in unhealthy food). 

 

I'm still working on 30 sec bursts of running, but feel like its easier now! The dog, unfortunately, makes it hard to truly measure becuase he has to stop and pee or sniff something  

[Deirdredawne]

Check In Time!

 

Main Quest: I am pretty proud of myself on this one! Went for 2 good walk/runs. The last one (on Thursday) I completed the whole C25k for the first week, not breaking early or anything! So I am now at 60 sec run and 90 sec rest! I used to have to rest nearly 2.5 minutes (that seems so long now!). Also, my dog was much better! We went in reverse direction, and he was much better with jogging beside me instead of full running (which is better for him - as his back legs need to be developed more). 

 

Side Quest: Almost nailed it! I did 3 days, the 4th I went running instead of weightlifting. I also started Pole Dancing class on Friday, and that had me super sore my first class, wanted to give myself a rest before then. Turns out I am getting stronger already! I wasn't too sore after this class! Then I could have gotten my 4th workout in, but I kinda fell off the wagon for the weekend - was just feeling far too tired and lazy. Gave myself the two days, and now I am back!

 

Side Quest #2: 1 Cheat snack was had - I had 2 pieces of Dynamite Roll (prawn tempura = wheat). That was pretty much it. I've been eating a lot of bacon - but its what I consider within reason, it is pretty much the only meat I eat these days. But I go through stages like that.

 

Life Quest: Big fat fail on this one! Not one page of studying done. But my boss is out of town this week, and she told me I could bring my text book and read it if I'm dead bored (which I will be in a day or two). I should have plenty of time to study, and if i dont - I still need to try and do it at home! Also, I didn't touch the kitchen cabinets. I thought about it - does that count? No. 

 

So in conclusion, proud of my working out, and mostly proud of my eating, however I need to work on my work/study/workout/run/fun balance. 

 

Also, dissapointingly I stepped on the scale this morning and found i was up a damn pound from when I weighed in, in January! Grr! I feel healthier, I can see more definition in my biceps (and armpit area.. as weird as that sounds), so am happy. I know it is because I am building muscle - but damn it! I wanted to be under 170 again *pouts*

[ValkyrieGrace]

You'll get there! I'm trying to be under 180 again! I'd be stoked to be 170 something. At lease you're see gains in other areas. Keep it up, you're doing fabulously!

[Terinatum]

Hey Deirdredawne! Welcome to the Scouts.

 

Your challenge looks impressive.

Couple things to think about:

1. What kind of recovery plans do you have in place?

 

2. I would consider making your pole class count as a workout. If you're getting sweaty and sore, that's a workout! lol

 

3. You are already being careful with your pup and running, thank you. Most dogs don't do well running without stopping. It can be done, but often at a cost we can't really see until they are sick. If you have a good hunting dog or working class dog, it may well work out fine and more possibly because you are training him young. They are much better if they can be off leash so they can run, stop, sniff, pee, annoy something under a bush, and then catch up to you. Good luck with the pup.

 

4. If you know this stuff already, you can bypass or just consider me a nosey worry-wart.

     You're running twice, lifting four times and 1 pole class per week? If so, what is your plan for recovery, because it looks like you have no full days off? Recovery is where you get your bigger muscles so newbie gains are good but eventually when you get higher up in your reps and runs, your body may start burning muscle to get the job done, if it doesn't have good recovery time. So, try to get your workouts, pole class, and runs balance in regards to what muscles are working when.

     example: if you do pole class on day 1, you can run on day two, letting your back and arms get their recovery. Then weight lifting can come after running with a focus on compound movements like squats and deadlifts, plus more specific exercised targeting areas you want to get stronger or balanced with the other half of your body.

 

Please know that you by no means have to answer to me or anyone for these subjects. You are the boss of you. Ask around if you want any info. The warriors would be a great place to go to ask lifting questions although many of us Scouts are lifting as well.

 

Don't pout about a pound!  No really. You are likely gaining muscle so that could be why your weight is fluctuating. (Oh, I get the armpit thing) Have you tried taking measurements in key areas and then remeasure every month or 6 weeks? A lot of folks don't go by the scale or at least not by the scale alone. Be pleased with yourself that you feel healthier, cause that's the true answer!

 

You are definitely doing good things. And your stamina will get better by the running you're doing, and the pole work too! You're doing great so keep up the good work and kick Week 2's booty!

[Deirdredawne]

Thanks for the advice Terinatum. 

 

My dog is working/sport class (GS/Husky) but he has weak back leg muscles - their underdeveloped, which is apparently pretty common for working/sport breeds. Because of this we have to do different exercises, and one thing that is good for him to do is a steady jog (not gallop). I try to keep him at it. Luckily for him, I have to stop a lot. I'd love to have him off leash when I run, however he is still young and though he does really good when there are no distractions - when people and other dogs are around, I can't count he won't run after them, instead of me. But we try on empty stretches, by just dropping the leash over his back. - He has pretty good recall that way.  I do note that they aren't as underdeveloped as they used to be - his play revolves around things that can make his back legs stronger (tug, slightly up so he has to pull with his back legs, stepping up onto stools, balancing on 3 legs, jumping up a little, etc.). We are very cautious over his health - he got Parvo when we first got him, then a couple months later picked up a stomach virus from the dog park, so he's had some hefty vet bills. But he's a strong boy!

 

For recovery: I'm working on stretching (honestly, I find it so boring!) . I try to cool down, with some hoop dancing after a workout, as it ends up stretching my muscles out.

 

I have an office job as well, so the majority of my days are "resting". 

 

With my weightlifting, I only do 2 muscle "groups" a day. So it goes as follows:

 

Monday, Day 1: Biceps and Back - Run/Walk - dog needs exercise. 

Tuesday, Day 2: Chest and Triceps

Wednesday, Day 3: Legs and Abs - try to fit in a run/walk depending on weather/temperature conditions

Thursday, Day 4 (yet to be done): Calves and Shoulders - ends up as a rest day, though since last week I wasn't sore, I may try it at low weight.

Friday, Day 5: Pole Fit Class - try and get a walk/run in - dog needs energy burned

Saturday: Rest (though end up going for a walk/run) 

Sunday: Rest (this one usually ends up being rest - though it's more do chores, errands, etc. So I'm still walking about 10k in steps. 

 

I should also note that when I lift weights, I'm not doing it for an hour - its typically around a half hour to 45 minutes, (I'm getting total deja-vu right now, by the way... so weird!), I do 3 sets with 8 reps each, with dance breaks in between - depending on the song LOL. 

 

I am finding that as I get more active, and it becomes habit - it feels wrong to be sedentary. My body wants to be in motion - and on rest days, that means I'm hooping or walking the dog, or playing Just Dance for a few hours. I find I'm also less sore when I get my body moving. 

 

Should I be doing more for recovery? Is there something I can add, do better without losing my schedule. I'm one of those people that need it in place, or I lose momentum. Rest days are addictive to me. 

[Terinatum]

Ah, this is good.

 

The rest days are in fact suppose to be active, just not hard core active. The muscles still need the blood movement to cleanse out the crap in the muscle fibers and to replenish the glycerin (albeit, I don't know exactly how that occurs). So your chores and errands are great as well as walking and easy jogging.

 

Sounds like you're my kind of dog-owner! You are really helping him get strong and balanced out. Awesome. Sorry about the virus stuff, yuck.

 

Are you keeping the groups of muscles together, not switching them up very often?

You have a good amount of 'rest' worked into the program naturally. That should really work in your favor.

AND Songs and dancing are how you're suppose to rest between sets, right? LOL

 

What exercises have you chosen so far? I'd love to see your exercises and weights and reps and such. It's also good to track your progression. I don't mean to load a bunch on you! hehe

If you're running regularly, you probably don't need a great deal of focus just on legs and calf work. They will get a good secondary workout from exercises like deadlifts and squats.

I don't see much in the way of glute exercises. Do you do any elevated bridges? If you work your hips and glutes your running posture will definitely get better.

 

Recovery-wise, I like to promote the mobility aspect of stretching. Not sure how familiar you are with it. There are a lot of sites up these days about it. I use Kelly Starrett's youtube channel - Mobility wod. You can get a foam roller pretty cheaply and/or your gym may also have them.

 

You really got this pretty well covered. Have a lot of fun and check in with yourself regularly to make sure you like the results you're getting. If not, change it up. Find what works for you!

Cheers!

[thruhikemaine]

Nice to see you are running with your dog, and actively developing the things that he needs to work on.  I run/exercise with my dog, and I have noticed his jumping ability has gone through the roof in the last month.  This might be because he had weak back legs and I didn't notice!  I would love to hear about any other improvements you notice with your dog!

[Deirdredawne]

Figured I'd also share some pics of my pup. One is from our last walk/run (you can see how cold it is here, still have plenty of snow and ice) also one from our home gym last night - he was laying beside me as I was doing underhand rows with our cable machine (50 lbs! yeah!) 

 

I've only done this schedule for a couple weeks, so right now I haven't switched up. The workouts do change slightly with what works for my circuit and if something hurts to do (knee every once in a while, so I'll skip lunges.. cause I hate lunges).  I've also included a picture of my workout board. The only change is that Thursday hasn't been done yet, and Friday is now pole fit. Weight wise it alternates - individually my arms are moving about 10 lbs each, together are at 30. Shoulders and back are about 50 lbs. Squats are 30 lbs (but that also includes body weight) and chest is the same (30 lbs). That's about the quickest I could summarise weight. I'm not increasing tons, because it is a fairly new routine, but i also want to increase my reps slightly before I increase weight (then back down to 8 reps, then up reps again, until I can increase weight again).

 

 

This is my "gym" and what I am working with. I can do nearly all of these exercises on this through the cable or smith set ups. There's also a bench, just not pictured. And oh my this was from summer! Maverick was so much smaller (bottom right corner)!! We've added more weight and bars since this was taken - it's a slow process, growing our gym. My cousin is apparently giving me their new rowing machine (him and his wife hate it, so yay for me!).

 

[Deirdredawne]

Nice to see you are running with your dog, and actively developing the things that he needs to work on.  I run/exercise with my dog, and I have noticed his jumping ability has gone through the roof in the last month.  This might be because he had weak back legs and I didn't notice!  I would love to hear about any other improvements you notice with your dog!

Its easy to tell if the leg muscles are underdeveloped. You just need to compare with another dog, who looks to have a normal amount of leg. With my dog, once I noticed it was really obvious (his back legs are thinner than his front legs). But the larger muscles just wont be as thick and full.  Its hard to describe, you really have to feel it. I had a trainer point it out to me.

 

He runs with his back legs more together - as he works out more, the more i  start seeing them separate in his run.. which is good to see. His hips are also becoming less sensitive (he used to yelp when dogs would play near his back end. now he doesn't). He also used to sit on his hip (legs together, off to the side - like a mermaid) he doesn't do that as much, and now I see him sitting properly on his back legs.  

 

Jumping and energy are huge. He hops more when playing with us and other dogs, and just overall seems happier. Its heartening to see in our baby

[Terinatum]

HE IS FREAKING ADORABLE!!!!

 

The lifts look pretty good.

I would consider doing the squats and deadlifts to different days. They are quite similar and are the biggest compound exercises. Once you start getting more weight on these, you'll notice your fatigue go up on these days. So if you separate them and put a rest-ish day between them, you'll be golden.

Be careful with the flat bench fly - unless you're on an incline, injuries happen more with these.

 

Sweet gym.

You got yourself well-covered. So fine tune as you go along and you will be pushing and lifting more weight in no time.

Congrats on the 50# row! Nice!

[Deirdredawne]

I'll look at that - maybe switch it to Thursday (if I actually do Thursday). 

 

Thanks for the advice! And the compliments  

[Deirdredawne]

Be careful with the flat bench fly - unless you're on an incline, injuries happen more with these.

Curious what you meant about the injuries on flat bench fly? Should i do them on an incline? I only do about 5lbs in each hand and have a slight bend at my elbows - is there anything else I should be watching out for?

[ValkyrieGrace]

Beautiful puppy and killer gym set up!

[Terinatum]

The Bench Fly is a decent enough exercise if you want to work on one particular shoulder muscle. It's a long weird name but basically it runs from  in front of your shoulder and crosses past your arm and inserts part way down the upper arm bone. So it 'feels like' your getting chest work done, but you're not getting any more of a stretch in your chest than if you were doing a bench press. And if you are unaware of that, you can easily overload the fly weight and tear a pec muscle. So for chest you can stay with the bench. If you really want the fly than try doing it on an incline or in a seated position so you are less likely to drop back too far.

 

With the weights you are using now, you won't bother the pec muscles at all, but also you probably aren't working the pecs hard enough for them to need recovery. If you aren't working a muscle near its limit, it has no need to become stronger for next time. But if you are doing light weights to work on range of motion and form, that's great. Kinda like, learn light, train heavy.

 

Hope that isn't more convoluted! LOL

[Deirdredawne]

Got it. Thanks! 

[Deirdredawne]

Check in time. I'm not too sure how I feel about this week. 

 

Main Quest- I did some walking, but I started getting shin splints last weekend, and when I did job, I got them again. So I took it easy - mostly walking this week. I'm working on my calf exercises, which helped me last time to get rid of shin splints. 

 

Side Quest - well I finally got that 4th Thursday work out in! Calves and Shoulders happened! Also, on Friday (pole fit class), I managed to give myself a dead leg by slamming my calf against the pole. It was pretty tender all weekend (surprisingly no charlie horses tho!) which contributed to not much running for main quest. But I got the workouts all done! Boo Ya! And added a rower to our home gym - but I just have to find a replacement power cord, should be easy. 

 

Side Quest #2 - Again, did really well with this one. The problem I had with my diet this week is that I just wanted to keep eating. I don't know if it was for the sake of chewing something, but I have a feeling it has more to do with PMS as all I wanted was chocolate and chips and junk food. I had some healthy alternatives in the house , but I still slightly over-ate on them over the weekend. BUt I ate more fruit and veggies and GF foods, so that was a success. 

 

Life Quest: Both were failures again. I planned on studying at work, but then it was just too busy. I didnt get much sanding, but I didn't even attempt it. I am going to be working on getting rid of one bad habit, that takes time out of these two items, so thats a plus - although i know I'll be more stressed, I just need to work at how I deal without. 

 

So I'd give myself a B on this week. Not the best, but I did meet some of my goals, which is important. 

 

Onwards and upwards!

[Terinatum]

With all respect and support, I must say this...

 

You now when someone is being too hard on themselves and having a hard time doing things slowly, because they believe a B grade is meh.

 

Deirdredawne.

You're doing really well. Your goals are doable, which is the first half of the battle. The second half is doing them. That is all the challenge is. It's not about how much you succeeded past your goals. There's no need for extra credit. I would imagine you chose these goals because they are important and you want the consistency of them in your life, yes? So, that's what you do. The small wins are the big ones. Habit building is really hard. The hardest. It involves modifying: familia training, emotional attachment to old coping mechanisms, and changing how you use your energy... everyday.

A B is good hard work. You earned that B. You want an A fine, go for it. But don't let yourself believe that you're working from a D to an A. You already got D and C under some decent control. Give yourself credit for what you have already achieved, ya? Okay. Good.

 

Big Hugs, go chase Week 3 down and kill it.

[Deirdredawne]

Haha thanks.

 

 

With all respect and support, I must say this...

 

You now when someone is being too hard on themselves and having a hard time doing things slowly, because they believe a B grade is meh.

 

Yeah I guess I just need someone to say it sometimes. I feel like my weekends are what really make the weeks - so for me, when Ihad a super active weekend, I felt great... that was an A+ week, but weekends like this, where I did small amounts of exercise, but mostly rested... they are Meh weeks.  Despite crushing my weightlifting goal. Jeeze. minds can be weird. (And I think I really needed to just rest. Muscles were feeling borderline fatigued... which is worrisome given my goals) 

 

I've decided I'm going to start calorie counting on my phone again. I hate it, but I am snacking a lot - and I think that's why I am not getting the results I think I should be - I see muscle growth, I do.. but I'm not outrunning that fork! Meals are fine - snacks are were it all goes to hell, monitoring may help me stay on track a bit better - I dont mean to say no to all snacks, but I know I have been eating too much and me knowing that is currently not enough. So its back to the ol' calorie counter.  I can already see that I under estimate the calories for my breakfast, and that inevitably goes into my head as "yes I have room for one more piece of dark chocolate". 

[Terinatum]

LOL

 

oh, our brains are saying the same thing! Small breakfast? Oh of course it was dear. Now, if you don't mind opening that wrapper a might faster, please!

[Deirdredawne]

Had to share! 

I am proud of myself (and sore) today.. or rather yesterday. Not only did I add 20 lbs (what a jump!) to my squats, but I doubled the weight for my ab/aductor exercises. It was a noisy workout - with lots of grunting, but I busted em out! Also followed by 45 minutes on the pole - and I now have a short slow mo video of me getting a move I've had a bit of a struggle in letting myself do (it's like a trust fall... but you have to catch yourself!). Yay me! 

 

Also I'm just super proud to be on my 4th consecutive week of completing all intended workouts and my classes, and just extra activity. You dont even wanna know how much time I spent flexing in front of my mirror - but I can tell you I am seeing results!

[Terinatum]

Fantastic!

You can really be proud of all this gain, it's great.

And adding 20# to your squat? Sweet.

Have a great weekend and keep killin' it.

[Deirdredawne]

Woo. Last week was (as mentioned above) a great success. Added to it my husband took me to Calgary for the weekend. So we had lots of walking (despite an 8 hour drive, I still got over 16k in steps) and sightseeing!

 

Ate fairly healthy, found an amazing diner that had the best eggs benedict i have ever had! No joke. Those eggs were the highlight of an awesome weekend. And it was Gluten Free! Its so nice being in a large city for that aspect - awesome restaurants, but also way more gluten free meal options.

 

However on the way back home, we stopped in Edmonton to visit my husband's cousins - and ended up eating with them at IHOP, there are 0 GF options there, so I ended up with a quesadilla and stomach ache afterwards. 

 

We drove back yesterday (Monday), and didn't get home till 7 pm, so my workout didn't happen. But I'll add it into tonight's, or, since pole class is cancelled this Friday, just do the 4th workout then. We'll see. I'm not stressed about it - I'm just going to bask in my success  

[18ck]

Looks like you're smashing this one - good work!