Darfoxx 20: The One Wherein I Pay To Be Yelled At GoRuck Style

[darkfoxx]

Last challenge cycle brought 2 OCRs, a 10k, and a 5k. This cycle encompasses the dog days of summer (and it currently looks like we’ll actually get some summer - NYC is s-w-a-m-p-y), so I had planned on taking it a little easier in August (and by a little easier, I mean 1 big GoRuck + an unspecified number of runs for bling). 

 

Of course, now I’m having second thoughts about this “easy†business, and am itching to do moar things. I’m also sad that I only have 1 OCR left this season. It’s a biggie (Tough Mudder in November), but still … it’s not right now. 

 

 

I know, I know … doing allthethings gets me in trouble physical-wise, feeds my gnat-like attention span, and makes me a jill of all trades but good at none. 

 

But …. 

 

 

 

Work It Out

 

I want to continue on with yoga, especially around races; I need to continue working on the dreaded running for stamina; and my muscles want in on it all too. Plus: I still haven’t hit my ‘this summer Imma’ do a damn pull-up’ goal. Aaaaaaaaand my focusing power monkeys are jumping. 

 

So, shotgun approach it is. 

 

 

 

I like my 4 day a week scheduled activity + walking as much as possible on the weekends program. 

 

For this challenge, let’s reign in the monkeys a bit with some direction so I'm not stuck in vapor lock mode. 

 

Model A

 

Monday: Bodyweight circuit in the gym

Tuesday: Cardio in the gym

Wednesday: Yoga class in the wild (sub yoga in the gym if time doesn't allow)

Thursday: Yoga class in the gym

Friday: Optional bonus day - take a class or lift some weights

Weekend: GoRuck, race or walk as much as the weather permits

 

Model B

 

Monday: Yoga class in the wild

Tuesday: Bodyweight circuit in the gym

Wednesday: Bolly X class in the wild (sub gym cardio if time doesn't allow for travel)

Thursday: Yoga class in the gym

Friday: Optional bonus day - take a class or lift some weights

Weekend: GoRuck, race or walk as much as the weather permits

 

 

Races, Etc. 

 

 

August 8 is GoRuck Light

 

In order to stay on track for beating my DH’s number of race medals this year, I need to pick up two 5ks during this challenge. 

 

EDIT: I picked up two virtual 5ks. I'll be doing the Phone Home 5k through Moon Joggers sometime this August, and the Jedi Challenge 2015 either later this month or also in August. The Jedi race is open on both dates and distances - depending upon when I pick to do it in relation to GoRuck, I may shoot for overkill and do a 10k. We shall see what happens with the PPTC Speed Series (weeknight 5ks thrown by my DH's running club) for the rest of this summer - if I end up doing more of those, I won't attempt to kill myself with an indoor kid 10k. 

 

EDIT EDIT: Goddamn it. I picked up another challenge - this one a total mileage challenge - the Road To Hogwarts 52-mile virtual race. I have until October 1 to travel that distance. What was I thinking?

 

 

 

Metrics

 

 

I haven’t really deviated from this metric plan in over a year, and don’t see any reason to start. For those of you that are new to me, my metrics are based on those outlined in the Primal Blueprint by Mark Sisson. 

 

My metrics are as follows: 100 grams or under of carbs, 70 grams or over of protein, 100 grams or under of fat and around 1,500 calories. This plan seems to work for me, and if I stick to it, my weight stays where I want it and my body stays fueled without being sluggish. That said, I have recently begun carb loading for races and eat whatever my body is screaming at me it wants post races (generally a bigass steak and/or a face full of carbs). This seems to be working well, and I’ll be sticking with it. 

 

I also shoot for 64 ounces or so of water (2 refills of my water bottle + a coffee), and track my general activity and sleep with a Misfit Flash. I’m on My Fitness Pal and Fitbit. 

 

 

 

Satisfaction Is The Death Of Desire

 

 

 

I am still sloooooowly working toward minimalism for my surroundings, and I feel the need to jettison a bunch of stuff all at once. I think I’ll start with the kitchen. Two people who don’t entertain that much don’t really need 6 double cabinets full of crap. Even if one of them cooks a bunch and blogs about food. 

 

For this goal, I’m picking at least 1 cabinet a week and purging my little heart out. 

 

I also want to continue adjusting my wardrobe to fit my actual needs and not have 9999 things in my closet that don’t fit either my lifestyle or size, while having 3 things I like and wear. 

 

I should also get rid of some other shit/work on letting myself let go of things that I keep for no damn reason except habit and/or a sense that I may suddenly wake up with I'm 60 and miss the things. 

 

 

 

Other Other Shit

 

 

I want to continue practicing another language using DuoLingo. Last challenge it was French in prep for my trip to Montreal. I think this challenge I should switch to Ukranian in prep for this fall’s trip there. 

 

 

I also need to foam roll, even though I hate it with the passion of 1,000 burning suns. 

 

EDIT: I also need to make a conscious effort to work on stretching my feet more. And I'm * * this close to letting peer pressure get the better of me and making this more of a concrete goal, instead of just a weekly feat goal + the vague promise of doing better this time. 

 

And I need to continue on with my creative pursuits (currently knitting and card making). 

 

 

Oh, lookie here - another damn EDIT. This time for weekly mini challenge feats: 

 

• Endurance Feat - GoRuck. Not dying at GoRuck. If this feat does not happen to fall on GoRuck week (or the week prior), double up on 5ks. 
• Strength Feat - Do A Damn Pull-Up (again)
• Speed Feat - Attempt to crack a 34-minute 5k.
• Combat Feat - I have to make it out of the building to do Bolly X or something new(ish) other than my favorite yoga class this week. Whining, but no excuses - summon that 20 seconds of courage. 
• Healing Feat - 1 week of foam rolling for at least 5 minutes every work day + working on stretching my feet out. 

[darkfoxx]

Grading
 

1%

1%

Week Block Workouts
 

1%

1%

Races
 

1%

1%

Week Block Metrics
 

1%

1%

Cabinets Cleaned
 

1%

1%

Week Block Knitting
 

1%

1%

5x/week DuoLingo
 

1%

1%

Week Block Foam Rolling 

 

1%

1%

Week Block Pull-Up

[Rurik Harrgath]

You had me at "GoRuck."

 

Following!

[darkfoxx]

Challenge T -7 Days

 

Took a much-needed rest day to recuperate from vacation and get my system back on track. 

 

Workout

 

Rest

 

Metrics

 

2 fried eggs for breakfast

 

1.25 ounce pack ginger salmon jerky because I was still starving

 

Pre-mixed salad for lunch - my onetime favorite - Trader Joe's Edamame bistro salad. I picked out the edamame because I'm not trying to die, and added some grilled chicken breast

 

Dinner was an easy 1/2 lb. bunless burger + black garlic mayo + a side of smashed and broiled fingerling potatoes brushed with ghee

 

Resisted the urge to crack one of the bajillion cans of fancy ass beer we brought back from Vermont - settled for a can of black cherry flavored sparkling water. 

 

Calories: 1,381 of 1,500

Carbs: 63 of 100g

Fat: 81 of 100g

Protein: 93 of 70g

 

Activity: 0.4 miles / 1523 calories / 1162 steps

Sleep: 7h 22m / 0m awake / 5h 12m light / 2h 10m restful

 

Creatives

 

Knitted a tiny bit, no French practice - I'm debating on whether to continue on the French track or switch to Ukranian, and I processed a few pics from vacation. 

[darkfoxx]

Challenge goals edited, and re-edited to add more concrete races. 

[Rurik Harrgath]

1.25 ounce pack ginger salmon jerky because I was still starving

 

That sounds delicious.  Details?

 

 

Knitted a tiny bit, no French practice - I'm debating on whether to continue on the French track or switch to Ukranian, and I processed a few pics from vacation.

 

I've got French practice as a side mission for this challenge too, so let me know if you want a conversation partner.  I'm very very very rusty, and arguably very very very basic (haven't touched it since high school), but I'm game if you are!

[darkfoxx]

It was the orange ginger salmon jerky from Ruby Bay. Picked up a pack at my last OCR, and I'm glad to say it was just as tasty not post-race and full of beer. 

 

I am ridiculously bad at French and just got back from Montreal, where I attempted to limp along at least reading the language. Unsurprisingly, spoken Canadian French made my head melt and my brain black out and the French I was most comfortable with/able to retain was all food related. There were a lot of context clues being used and trying not to interject the 5 words of Spanish I know into simple things like please and thank you last weekend. 

[Rurik Harrgath]

It was the orange ginger salmon jerky from Ruby Bay. Picked up a pack at my last OCR, and I'm glad to say it was just as tasty not post-race and full of beer. 

 

I am ridiculously bad at French and just got back from Montreal, where I attempted to limp along at least reading the language. Unsurprisingly, spoken Canadian French made my head melt and my brain black out and the French I was most comfortable with/able to retain was all food related. There were a lot of context clues being used and trying not to interject the 5 words of Spanish I know into simple things like please and thank you last weekend. 

 

I've turned to Duolingo for the last week and a bit, but it's almost been entirely review.  Wish I could skip ahead to useful phrases or something.  I've combed through a few blogs that really encourage full-on immersion as means to quickly increase your fluency, but... I'm afraid that's just not an option, strictly speaking!

[darkfoxx]

You should be able to place out of the more basic stuff through testing, and there may be more conversational stuff available as unlockables - so far I've unlocked idioms, and those were a little more out of the box than the rest has been so far. 

 

Full-on immersion is definitely a great way to go as far as the starting to think in a different language and pick up things that aren't strictly textbook, but it's also like being hit by a truck brain-wise. 

[thekatisalie]

Sub'd in hopes I actually follow people this time... <3 You're always kickin' ass.

[darkfoxx]

Challenge T -6 Days

 

Up And At Them/Up And Atom

 

Workout

 

NFA Dumbbell Workout A 

 

Main Level

Goblet Squats (3x8) - 20 lb /20 lb /25 lb

DB Bench Press (3x8) - 15 lb /15 lb /15 lb

Pushups (3x10) - Full / Knee / Knee

Plank (x3) - High :30 /Elbow 1:00 /High 1:00

 

Star Power

Burpee Intervals (:30/:30 x 5) - Check

 

Bonus Level

Get-ups (3:00) - used an 8lb. medicine ball and tried to hold it overhead as much as possible. Still mostly got up by rolling onto knees. 

 

Metrics

 

DH's green smoothie + hemp protein + coffee with almond milk for breakfast

 

Lunch salad - Romaine & red cabbage + cherries, grilled chicken & dijon/pistachio oil/ACV dressing

 

Picked up some deli lunch meat to make collard wrap sandwiches because I'm a dumbass and forgot that just because I was picking up CSA veggies & meats today, didn't mean the meat wasn't frozen. Also picked up Pop Chips because I knew I could wedge in the extra carbs. 

 

After dinner snack was the last of the cherries

 

Calories: 1051 of 1,500 - no wonder I woke up starving

Carbs: 93 of 100g

Fat: 39 of 100g

Protein: 89 of 70g

 

Activity: 1.6 miles / 1637 calories / 4552 steps

Sleep: 8h 36m / 6m awake / 6h 14m light / 2h 22m restful

 

Creatives

 

Knitted a tiny bit, no language practice, processed a hand full of pictures

[darkfoxx]

Mental note: Today is post-vacation day 3, and I don't think my digestion has returned to normal. I feel like I'm not digesting food as quickly as I should be (I feel full hours after a meal, and I'm much more prone to stomach bloat than usual - stomach has been hard and I've been burpy since returning from vacation), and currently it feels like someone is stabbing me in the side. I did just have a coconut misto from Starbucks, but that usually doesn't cause me issues - at least I *think* it was a coconut misto. Smells like coconut milk and not soy. 

 

I thought yesterday's workout with weights would kick start my body and get things back to normal - apparently not. 

 

And, of course this week's CSA box has things in it my system isn't really used to - namely, 5 ears of fresh corn, which I'm totally not passing up. 

 

If things aren't back to non-bloaty normal by Monday (dammit, I want to at least *try* that beer we went all the way to Vermont for), I'm cracking the whip. Maybe not W30 hard, but cracking nonetheless. 

[Rurik Harrgath]

If things aren't back to non-bloaty normal by Monday (dammit, I want to at least *try* that beer we went all the way to Vermont for), I'm cracking the whip. Maybe not W30 hard, but cracking nonetheless. 

 

I'm saving up those gems are Duolingo to unlock some practical lessons.  I feel like i have to hoard them though... it must be the greedy little Dwarf in me!

 

I also love beer.  We get a freebie for participating in the mud race coming up this Saturday, but I wish it could be my post-workout drink all the time!

[darkfoxx]

Lol. I was too curious about idioms to pass them up - but I think I'll now save them for a bit. I too am quite the gold hoarder on the rare occasion I sit down and play a game - to a fault, almost. 

 

Nice. They had Harpoon at the last mud run I did (Rugged Maniac) and I had no idea Harpoon tasted that good. This stuff the hubbs bought is quite delicious, and I'm dying of curiosity to see if the variety in the yellow can tastes as much like summer as it does in my head.

 

I generally drink ciders because non-cask beer makes my stomach blow up like a balloon and I can never get more than a half pint at a time down - which actually works out not that terribly at my house, generally - the DH gets 1.5 beers to my half. Unless there's a big bottle he's dying to try with a high alcohol content - then he's generally SOL unless he wants to drink more than he generally likes. 

[EricMN]

Obviously subbed in for your killer OCR self.
 

Races, Etc. 
 

 
EDIT: I picked up two virtual 5ks. I'll be doing the Phone Home 5k through Moon Joggers sometime this August, and the Jedi Challenge 2015...

Wait... whatnow? How did I not know about this until now?

 

... off to the Google Machine...

 

 

Good Lord. I must have this useless, hideous, glorious trinket.

 

Side bonus to following all your awesome.

[darkfoxx]

I'm also contemplating signing up for the next Hogwarts Running Club race - but am super bummed that I missed the 3 that have already happened this year because the medals were great. 

[darkfoxx]

Sooo... this just happened. 

 

 

And it's somehow tied in with the Hogwarts Running Club - I think multiple medals are involved? Maybe I just dreamt that part - I did find out about it right before bed. 

[darkfoxx]

Challenge T -5 Days

 

I NEED TO STOP SIGNING UP FOR MOAR RACES - SOMEBODY TAKE MY CREDIT CARD AWAY

 

Workout

 

NFA Dumbbell Workout B 

 

Main Level

DB Deadlifts (3x8) - Used 2 25-lb weights for each round - could probably have gone up in weight

DB Push Press (3x8) - Used 2 20-lb. weights for each round - I was maxed out here without sacrificing form at the top

DB Lunge (3x20) - Used 2 25-lb. weights for each round and didn't go full down because I wasn't interested in shredded my knee

Pull-Ups (3x8) - Had nowhere in the gym to really practice getting into a pull-up safely

Hanging Knee Tucks (3x10) - Was able to jump up and catch the shitty pull-up bar to do these - and I think it really worked well for grip training, too - the bar is metal, I have to jump to get it, and I basically ended up holding on with my fingertips. I also kind of tweaked my crappy wrist on round 1 (I'm still feeling deep tiredness in the wrist the next morning)

 

Star Power

Incline Walk (10 mins) - Walked at max incline (15) at 3.5 pace for 10 minutes

 

Bonus Level

This was supposed to be jump rope, sprints, get ups or stretching. None of that sounded good (actually, I had intended on doing 10 minutes of yoga, but was too lazy to move to the dance studio room & take my shoes off) so I did 10 minutes of ab work on the big ball. Lots of lower back and lower abs focus, with some wrist pressure (but not too much) thrown in for good measure. 

 

Metrics

 

DH's green smoothie + hemp protein + coffee with almond milk for breakfast

 

Lunch salad - Romaine & red cabbage + strawberries, grilled chicken & dijon/pistachio oil/ACV dressing

 

Dinner - grilled lamb blade chop with a raw salad of fresh corn/cucumber/basil/cubanelle pepper/lime/smoked ghost pepper

 

After dinner snack was a third to a half of a pint can of Sip of Sunshine IPA on the roof in an attempt to enjoy the sunset with a beer & 1/4 cup roasted salted nuts when we got back in (I'd like to say I drank half, but I'm fairly certain it was a little less than that, because I am a weenie. This beer was 8%. After slightly less than half a can, I already had the beginnings of a buzz - and this was 10 minutes after I'd finished dinner)

 

Calories: 1137 of 1,500 - no wonder I woke up starving

Carbs: 64 of 100g

Fat: 56 of 100g

Protein: 86 of 70g

 

Activity: 1.3 miles / 1609 calories / 3814 steps

Sleep: 8h 22m / 7m awake / 4h 57m light / 3h 25m restful

 

 

Creatives

 

Knitted a tiny bit, no language practice, finished processing pictures, and picked a quick sewing project I can do while I wait to get yarn I like 

[Rurik Harrgath]

EDIT: I picked up two virtual 5ks. I'll be doing the Phone Home 5k through Moon Joggers sometime this August, and the Jedi Challenge 2015 either later this month or also in August. The Jedi race is open on both dates and distances - depending upon when I pick to do it in relation to GoRuck, I may shoot for overkill and do a 10k.

I'm also contemplating signing up for the next Hogwarts Running Club race - but am super bummed that I missed the 3 that have already happened this year because the medals were great. 

 

These sound amazing.  Too bad I despise running with every fiber of my being.  If I ever fall to the Dark Side, you can be sure running had something to do with it...

[darkfoxx]

Lols. I am not a fan of running, either. But ... peer pressure (my DH is a marathoner) and building endurance helps me improve during mud runs (which is what I really like) - especially for the runs in my area (like Spartan) that are all freaking on a damn mountain. Mountains can suck an entire bag of dicks. I hate them. 

[Rurik Harrgath]

Lols. I am not a fan of running, either. But ... peer pressure (my DH is a marathoner) and building endurance helps me improve during mud runs (which is what I really like) - especially for the runs in my area (like Spartan) that are all freaking on a damn mountain. Mountains can suck an entire bag of dicks. I hate them. 

 

The Montana Sprint/Super is quite likely on my list of to-do's for next year.  I suspect I will come to share your distaste for mountains!

[darkfoxx]

I am not sure where I'll be at next year re: what races I'll be signing up for. Since the Sprint in Tuxedo, NY didn't kill us, the DH is wanting to go for a Trifecta - I'm conflicted about devoting most of the season to 1 type of race - especially since I had a genuine fun time at Savage (despite the ridiculous weather) and Rugged Maniac I think I could run for time since I've seen the type of obstacles they have. 

 

Expect a lot of existential life crisis-ing and/or panic this winter (which probably/definitely means I should stfu and go for the Trifecta, since it scares me). 

[darkfoxx]

Challenge T -4 Days

 

Workout

 

Yoga night, and it was painful. Luckily, the other chick that showed up and I talked the teacher into doing a restorative session. I freaking needed it - I'm sore all over. I forgot that's what happens when you do deads and squats - my muscles kind of panicked I think; my quads and calves are super tight, my whole belt area is exhausted, and my upper ribs are not faring much better - my neck is even tight. 

 

Yeah, yeah, yeah, I know - get your ass on that roller. *grumble* *grumble* *grumble* It'll be done before the day is out. 

 

Ooh. And to tack onto my feats for this challenge - I remembered as I was trying to fall asleep last night just how damn much my feet were killing me while in Montreal. I need to tack on directed and specific work on foot flexibility for the foam rolling week. We did heel sits in yoga last night and not only can't I do them, but I couldn't even get halfway back like I usually can. 

 

Metrics

 

DH's green smoothie + hemp protein + coffee with almond milk for breakfast

 

Lunch salad - Leftover corn/cucumber/pepper salad + red cabbage + the last of the chicken + 2 fried eggs

 

Snack: 1/4 cup roasted salted nuts

 

Dinner - Wholly unsuccessful Instant Pot pork ribs. I'm going back to slow cooking. This way was not only undercooked and tough, but it seemed to suck the flavor out. At least in the slow cooker, everything was cooked properly and all the flavor was there. I'll just deal with the burned bits of sauce on the edge of the pot. I also made delicious corn on the cob in the Insta Pot, which was awesome but so lava hot that I took all the skin off the roof of my mouth + the bottom. Will I ever learn to not eat molten hot food? 

 

Seems doubtful. 

 

After dinner snack was strawberries drizzled with some good aged balsamic. 

 

Calories: 1297 of 1,500 - no wonder I woke up starving

Carbs: 68 of 100g

Fat: 85 of 100g

Protein: 79 of 70g

 

Activity: 0.4 miles / 1530 calories / 1380 steps

Sleep: 7h 37m / 9m awake / 4h 25m light / 3h 12m restful - wtf? Why do I keep waking up? I don't remember waking up. It's ghosts, isn't it? Maybe my dog is stealing my Misfit? 

 

 

Creatives

 

Knitted a tiny bit, no language practice, printed sewing projects, fell down the Pinterest rabbit hole for sewing, and posted vacation pics to Flickr. Blog post (and link) coming shortly - maybe Tuesday. Maybe today. Some time soon. 

[Rurik Harrgath]

Yoga night, and it was painful. Luckily, the other chick that showed up and I talked the teacher into doing a restorative session. I freaking needed it - I'm sore all over. I forgot that's what happens when you do deads and squats - my muscles kind of panicked I think; my quads and calves are super tight, my whole belt area is exhausted, and my upper ribs are not faring much better - my neck is even tight. 

 

Yeah, yeah, yeah, I know - get your ass on that roller. *grumble* *grumble* *grumble* It'll be done before the day is out.

 

Get thee to the foam roller!  'Tis better to have rolled and grumbled then to have never rolled at all.

 

 

Will I ever learn to not eat molten hot food? 

 

Seems doubtful.

 

I'm right there with you...

[darkfoxx]

Well, my day just got drastically shorter - found out last minute that the DH and I get to go to DC this weekend to see one of his Navy buddies currently stationed in Guam. W00t! 

 

But, I'll have you all know - thanks to peer pressure - I'm sitting here rolling my arches and am going to transition to using the ball on my lower back while in the car - just to avoid internet side-eye. 

 

We may check out this thing called "hashing" while in DC - I'd never heard of it, but it looks like a ton of fun & right up my OCR alley.