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Kestrel Gets Her Centenarian Groove On


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I'm not sure how this challenge will develop. All training, and my Tough Mudder on June 17th, are dependant on my ankle recovering faster than it has been.  But there have been some great developments so I will stay focused on what I can do and rock this challenge like an old lady.  Specifically, I am going to adopt the lifestyle of centenarians.  I always wanted to be one of those mountaineers I meet out on my hikes, who are well into their nineties and healthy, vibrant and active.  They leave such an impression on me when I contrast that with the life of people who spend the last two decades of their shortened lives sickly and isolated.  Since I can keep a regular schedule and am forced to slow down anyways for the first time in years, now is the perfect time for this challenge.

 

1. Nutrition

 

I will be calorie tracking for the first time, as it seems to benefit so many fellow Rangers.  My goals are a slight calorie restriction (1600 per day) with a minimum of 100 grams protein and 5 servings of fruit/veggies a day.  To make this a little easier to track, my first two meals of the day will be the same every day. I will also take my fish oil and vitamins every day.

 

2. Environment

 

This is a two-parter. First I will start working through my belongings using the KonMari method.  I will sort and organise my clothes, books and papers by the end of this challenge.  Second I will volunteer at least once by the end of this challenge. I would like to spend more time connecting with others and celebrating humanity.  I am hoping this can be helping out with the community garden, but they may not need more people.

 

3. Regulate Sleep

 

I will wake up at 10 am and be asleep by 2 am every day, with 30 minutes wiggle room (for when I'm watching a movie with hubby after work).  I'm anticipating loving a regular schedule. :) 

 

4. Exercise

 

To Be Determined.  I see my physiotherapist on Wednesday so I should know more then. There is still a good possibility I have a stress fracture, not a sprain, so any form of jumping/running may be off limits. Walking is still something that can only happen 15 minutes at a time.  What he says will determine my program but there are several possibilities on the table. Update: Do daily prescribed physiotherapy exercises.

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Following! I love the idea of getting healthy for future you. 

 

I'm keeping my fingers crossed that your physio gives you good news.

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I love the aim of being a vibrant active centenarian. That's a worthy goal! Hope your ankle mends fast! 

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16 hours ago, EricMN said:

Following.

 

Good luck with the physio. Ankles are sketchy joints.

Thanks! Support from someone with injury experience helps. :) I'm sure all I need is time and patience, working on the latter. 

 

10 hours ago, Charlie_Quinn said:

Following! I love the idea of getting healthy for future you. 

 

I'm keeping my fingers crossed that your physio gives you good news.

16 hours ago, Tanktimus the Encourager said:

I love your theme. I'm working out not just for present me, but for 87-99 year old Badass future Tank as well. I'll be following along.

 

2 hours ago, Maigahane said:

When I was a 20 year old college student I got my ass handed to me by the 60-something year old PE instructor who could have passed for 20 or 30 years younger than she was. I've always said I want to be the feisty old woman, not the barely shuffling around one

 

2 hours ago, jonfirestar said:

I love the aim of being a vibrant active centenarian. That's a worthy goal! Hope your ankle mends fast! 

2 hours ago, Evicious said:

f14c03201006c15c7e481ec7536bf2e6.jpg

 

I think this mentality is part of what drew me to Nerd Fitness in the first place. It looks like I'm not alone. :)

 

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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8 minutes ago, Kestrel Grey said:

Thanks! Support from someone with injury experience helps. :) I'm sure all I need is time and patience, working on the latter. 

 

I think this mentality is part of what drew me to Nerd Fitness in the first place. It looks like I'm not alone. :)

 

You're never alone on the NF forums!

 

Spoiler

caa974407aaa5a0f7cff47daf14f8f8f.jpg

 

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Keep up the momentum!

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Zero Week - Tuesday

 

Calories: 1755

Protein: 65 g

Freggies: 6

 

Tuesday was pancake day for us, so I knew I would likely be over on calories and under on protein.  I am happy with hitting my freggie goals.  My sleep was also mostly on target though I am still waking up randomly for an hour in the middle of the night.

 

Big news for today is getting my foot issue finally looked at.  I was wrong about the stress fracture (yay!) but right about having to pull out of the Tough Mudder in four weeks.  Per the professionals, the cuboid bone in my foot rotated out of place and stressed the attached ligaments.  The doctor says physiotherapy will get me hiking by the end of June and back running and doing OCRs by the end of July.  I have updated my Challenge goals to include doing my home exercises for physio.  Current daily assignment: 5 x 5 minutes foot rolls on a soccer ball, plus 100 arch curls. (The physiotherapist also said my hip movement seems off, and he is curious about my squat form, but that is something to look at after my foot heals.)

 

Yesterday I cleared out some of the obviously unnecessary books from my bookcase and gathered all my scattered paperwork in preparation for the big sorting session.  I am thinking next week, when I have some days off and the house to myself.

 

In other news the temperature has dropped from 30 C and sun yesterday, to 8 C and pouring rain today, with a possibility of a tornado. Weather has the worst case of RangerBrain.

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Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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2 hours ago, Elastigirl said:

Glad you were  able to get a diagnosis and on your way to healing.  Too bad about the Tough Mudder

 

I had pretty much accepted it wasn't going to happen, so I am managing to stay upbeat about it.  Since I will be there anyways (the vacation time and hotels are already booked) I am going to volunteer for the event instead and cheer everyone along.  The day will still turn out fun.

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Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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I'm sorry that you have to postpone Tough Mudder, but I'm glad you did and won't risk hurting yourself even further. 

 

2 hours ago, Kestrel Grey said:

I am going to volunteer for the event instead and cheer everyone along.  The day will still turn out fun.

 

Yay! You'll have such a good time volunteering, giving people muddy hugs and high fives.

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

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"You have the heart of a Rebel"

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Ahh sorry to hear that your ankle is going to postpone Tough Mudder. You've got a real positive out look on it though and volunteering is a great idea!

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

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9 hours ago, Kestrel Grey said:

 

I had pretty much accepted it wasn't going to happen, so I am managing to stay upbeat about it.  Since I will be there anyways (the vacation time and hotels are already booked) I am going to volunteer for the event instead and cheer everyone along.  The day will still turn out fun.

You have a great attitude. I also love that you haven't allowed this to stop you from getting fit at all.

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"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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Thanks guys! I'm working really hard at staying positive.  There are several ongoing issues that are being addressed due to the foot injury, like gait imbalances and weak arches, so long-term this injury will put me in a better position.

 

Wednesday, Zero Week

 

Calories: 1408

Protein: 84 grams

Sleep: On time, still with 1 hour awake in the middle

Physio exercises: Yes

 

Overall I am satisfied with today.  My dinner ended up being random lunch-room offerings (edamame, a slice of watermelon, two oatmeal cookies, and a meat ball) because the salad I bought was inedible. They put Dijon dressing on it. Seriously, whoever thought mustard goes on salad should be shot.  Foot is feeling much better since the bone was put back into place and I am walking without a noticeable limp.

 

Thursday, Zero Week

 

Calories: 1604

Protein: 82 grams

Sleep: On time, still exhausted

Physio exercises: Yes

 

The medical stuff is starting to tire me out a little along with the mild discomfort disrupting my sleep.  My podiatrist wasn't at his normal clinic today, so I had to drive an hour both ways to see him before work (and work ended up going until midnight because people think it is an okay thing to come in 1 minute before closing. Grrr...).  Fortunately the appointments should be tapering off soon and I can relax this weekend.  He fitted me for orthotics using some fancy laser scanner and I should get them in about 2 weeks.

 

I am figuring out this calorie thing, but I am still having trouble meeting my protein goals without going over on calories.

 

My shift for the TM is assigned (yay!) and I will be a general cheerer/helper on the course itself.  I didn't realise the shift is 12 hours long but I think it should still be a great day.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Challenge Progress Report

 

Nutrition: I have been tracking my calories and protein dutifully, and I am consistently a little short on protein and a little over on calories.  I'm not sure how to fix that.  I actually think I should drop my calorie target too.  1600 cal was with the assumption I would be running three to four times a week.  1450-1500 might be better if I want to lose a little.  That said, I am trying out new recipes every week now so I'm not sure how well that will go. :)  Tonight is chicken parm and scalloped potatoes with salad.

 

Environment:  Today was the day I went through all my clothes and donated (almost) everything that didn't give me joy to own.  There are a couple items that were gifts from my husband, and even if I am not in love with the clothing anymore, he would be hurt if I got rid of them.  I also signed up for the gardening committee for my condo complex today.

 

Regulate Sleep:  My sleep has continued to be on schedule except for one day. (Which turned out to also be the same day I massively overate. Coincidence?)

 

Exercise: Physiotherapy has been painful but helpful, and I'm cleared for light hiking on anything but scree.  It's beautiful and warm out so I got a half hour trail walk in yesterday.  Now I just really really need to get back to the gym.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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On 26/05/2017 at 8:35 PM, Kestrel Grey said:

My shift for the TM is assigned (yay!) and I will be a general cheerer/helper on the course itself.  I didn't realise the shift is 12 hours long but I think it should still be a great day.

Oh that's a long shift but I'm sure it'll be a blast!

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2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

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Glad you are cleared for light hiking, and theweather cooperated.

 

How much protein do you have in the morning? Having at least 25 grams in the morning helps me to reach my goals. Looks like your menu includes chicken. Chicken is a great way to get in more protein with out many calories. 

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"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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On 6/1/2017 at 3:29 AM, jonfirestar said:

Oh that's a long shift but I'm sure it'll be a blast!

I managed to switch it to a 7 hour shift so I'll have time to look around in the afternoon. It is my first time to Whistler.

 

10 hours ago, Elastigirl said:

How much protein do you have in the morning? Having at least 25 grams in the morning helps me to reach my goals. Looks like your menu includes chicken. Chicken is a great way to get in more protein with out many calories. 

 

That's a good thought. I usually eat light in the morning, just tea and yogurt.  Chicken is great when I can handle it; light tuna also works. I'll start thinking about switching my meals around.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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1 hour ago, Kestrel Grey said:

I managed to switch it to a 7 hour shift so I'll have time to look around in the afternoon. It is my first time to Whistler.

Oh that's much more amicable :) I'm sure you'll have a great time! 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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In today's good news, my physiotherapist has cleared me to start running again*.  It feels like I have been on the "one step back" part of the "two steps forward, one step back" fitness journey for a while.  For various bullshit reasons (A. There's no point going to the gym if I am just aimlessly wandering around doing a few accessory exercises, B. Designing a footless strength training program for only a week or two seems equally pointless, C) After doing all my physio stuff I don't feel like I have the time to do more exercising) I have only been to the gym once in the past two weeks.  I am looking forward to getting back on track.

 

*The actual conversation

physio: So, you should be fine to start slowly running again. Take it light and work back up to it.

me: Awesome! *internal happy dance* No problem, I'll take it slow.

physio: I worry that you do not know what it means. Tell me what you think when I say to take it slow.

me: Maybe a very light, easy jog for a kilometer or two, then take a couple days off, and another light easy jog later that week.

physio: Interesting. Try this. Go for a walk. After ten minutes, jog nice and slow for 60 seconds. Repeat and you're done for the day.

me: .... seriously? *cries inside*

 

 

  • Like 4

Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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On 11/06/2017 at 5:09 AM, Kestrel Grey said:

In today's good news, my physiotherapist has cleared me to start running again

I'm glad you are getting back into it but I do understand your frustration! Keep strong.

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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