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Kestrel: Some (re)Assembly Required


Kestrel Grey

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After missing out on a full 6 weeks of training while babysitting an injured foot, I am ready to get back in the game.  I've lost strength and cardio fitness over the past few weeks and I need to retrain my foot on how to withstand OCR-type impacts, so we are basically starting from a blank slate and rebuilding an OCR warrior. :)  On the plus side that means I can make sure some things, like mobility and proper running gait, are developed along side fitness, instead of trying to adapt to them later.  I will start this challenge on Monday for a 5 week challenge cycle.

 

Image result for cyborg rebuild

 

 

Assembly Instructions

 

1. Nutrition for energy and efficient body mass

The plan: 1600-1700 calories a day, with a minimum of 100 grams of protein.  No more than one serving of processed food a day (including sweets, convenience food, or anything in a package). Take a daily vitamin.

The target: lose 1" from waist measurement.  Stretch goal: lose 2"

 

2. Strength for crushing obstacles

The plan: strength training 3 days a week, using Functional Training for Sports (altered to remove jumping for now).

The target: proper form push-ups and a full length of the monkey bars.  Stretch goal: one pull-up

 

3. Invincibility (aka injury prevention)

The plan: physio exercises 6 days a week, before every run or alongside workouts.  Prescribed stretches plus a yoga mini session 6 days a week.

The target: no relapses or further injuries. Stretch goal: get both feet flat on the floor for downward dog

 

4. Speed and endurance for soaring past the finish line

The plan: run three times a week (one long/slow run, one tempo run, and one hills run). Start at 2k/1k/4x200m respectively and add 1k or 1 rep to each run each week.

The target: run a 5k trail in 30 minutes. Stretch goal: run a 10k in 60 minutes

 

5. Steely-eyed determination to get shit done

The plan: crochet 3 rows of my sister's baby blanket every week

The target: have the blanket finished by August 5th (when she is due). Stretch goal: also finish intermediate Spanish

 

Image result for ikea assembly instructions

6. Seek help and inspiration from my amazing fellow Rangers whenever needed

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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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Following to see the building of the awesome Kestrel 2.0.

 

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Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

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Following to see the epic upgrade!

 

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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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On 29/06/2017 at 8:11 AM, Charlie_Quinn said:

Following to see the building of the awesome Kestrel 2.0.

 

On 29/06/2017 at 9:52 AM, jonfirestar said:

Following to see the epic upgrade!

 

On 29/06/2017 at 6:07 PM, Elastigirl said:

Can't wait to see the upgraded Kestrel!

 

Thanks, it's good to know you guys are there. :)  Last week I did not get much accomplished for fitness.   The week was... emotionally educational.  Cathartic, even.  But that's okay, that is what zero week is for.  That, and following your threads for grounding and motivation.

 

I am refocused and re-energised today and ready for this challenge.  Today started off with my physio exercises and a short run.  It was supposed to be a long-slow run day but I was trialling my orthotics in my running shoes and grew blisters on my insteps ten minutes in. I called it quits after 2.5k to save my feet, but physically I felt like I could have gone on forever and I kinda wanted to. 

 

I think this will be a good week.

 

Edit: I just noticed my first LSD was only supposed to be 2k, so today's 2.5k run was actually a win.

  • Like 3

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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12 hours ago, Kestrel Grey said:

I just noticed my first LSD was only supposed to be 2k, so today's 2.5k run was actually a win.

Perspective :) I'm glad to see you starting to do better!

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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6 hours ago, jonfirestar said:

Perspective :) I'm glad to see you starting to do better!

 

Thanks! It's taken a while but I am very happy to be back running.

 

It looks like food is going to be the hard part of this challenge again. I dropped by my sister's place last night. My nephew had a new board game, so I stayed and played a while and ended up eating there too.  Cream-based lasagna and a drink bumped me to 2052 calories for Day 1. Sigh.

 

No aftereffects to my foot from yesterday's run.

  • Like 2

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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18 hours ago, Kestrel Grey said:

It looks like food is going to be the hard part of this challenge again

Yeah I know the feeling.

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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5 hours ago, jonfirestar said:

Yeah I know the feeling.

We'll figure it out.

 

Yesterday I ended up at 1350 calories, but that's because I found a worm parasite in my salmon and it killed my appetite for the rest of the evening.

Image result for half a worm

Unfortunately it wasn't one of these worms.

  • Like 1

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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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On 05/07/2017 at 10:20 AM, Elastigirl said:

Ewwww! Not thinking about this, since we're having salmon tonight.

Hopefully it went well! Salmon is (usually) a favorite meal.

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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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Week 1 - Wednesday

 

I think my little bird is sick. :(  He isn't being his normal active shrieking self.  We have a vet visit scheduled for Saturday to get him checked out, but the little guy is worrying me until then.  In other news it is in the 30 C range all week (warm for us).

 

1. Nutrition for energy and efficient body mass

Wednesday ended up being another low day for calories, coming in at 1100.  I had running around to do all morning, starting with getting up after 5 hours sleep, so I didn't stop for breakfast. By time I got home at midnight I managed five mouthfuls of dinner before face-planting on my bed.  My calories aren't worrying me yet since they are averaging out, but I need to refocus on protein intake.

 

2. Strength for crushing obstacles

Still feeling Tuesday's workout, in a good way.  I will have to switch out planks/shoulder taps for other core exercises; it's still a bit too soon to put that kind of flex on my foot.

 

3. Invincibility (aka injury prevention)

Nope.  No time in the morning and too damn tired by night.

 

4. Speed and endurance for soaring past the finish line

Nope. Wednesday was supposed to be my tempo run. I may see if I can fit it in with a workout day later in the week.  My foot doctor scolded me about still running in my (orthotic-incompatible) old runners. Wednesday I stopped by MEC while I was downtown and forked over cash for a new pair.  I really really hope they work well so I am looking forward to trying them on my next run.

 

5. Steely-eyed determination to get shit done

I think I underestimated how long the baby blanket takes to crochet.  After diligently working on it daily I have finished half a row, out of the three I need to be doing per week.  Work is taking up too much of my time; does anyone want to fund my lifestyle so I can adventure/exercise/crochet all day?

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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 had a dream last night that I did three pull-ups. I was so happy. Then I realized five minutes after waking that is wasn't true.

 

*cries*

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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15 minutes ago, Kestrel Grey said:

I had a dream last night that I did three pull-ups. I was so happy. Then I realized five minutes after waking that is wasn't true.

 

*cries*

I think it was a vision of what was to come. It can certainly be true in the future.

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Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

"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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3 minutes ago, Elastigirl said:

I think it was a vision of what was to come. It can certainly be true in the future.

I read somewhere that the first step in achieving a fitness goal is to visualise it clearly, so your body accepts your vision as a blueprint. Dreaming about it should count.

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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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Today I woke up at 6 am, after falling asleep at 2 am, which is becoming an unfortunate trend this week.  I decided to take advantage of the cool early morning and went for a run instead of staring at the ceiling for an hour.  I'm only mostly cursing that decision tonight. :)  But reading the running PvP thread reminded me that I needed to really do my best and not just say I did.  It was a pretty morning, with the sun just coming up and all the little birds in full song so I guess the lack of sleep was worth it, this once.

 

It was also my first run in my new trail runners. I had really hoped to keep with the ones I already bought, but my inserts don't fit in them and apparently I really do need them.  I spent Thursday at MEC trying on every pair, and the only ones that work were $200 because of some fancy insoles that I have to swap out for my orthotic thingies instead. Grrr...  My bird didn't help this month's budget either due to his emergency vet visit and bloodwork, but it's easier to justify spending on his health than mine.  He's just so little and reliant on us.

1458442106172.jpg

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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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On 09/07/2017 at 2:21 PM, Elastigirl said:

He's so cute though! How's he doing? Did you figure out what was making him sick?

 

Everything came back normal, so he is likely just stressed and tired from a bad moult. I'm very happy he is okay, the little guy had me worried when he did not want to wake up during the day.  The vet did mention he has "reserves" under his wings.  I asked, and that is vet talk for fat rolls. :D Yep, I've got a chubby bird.

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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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Week 1 Summary

 

1. Nutrition for energy and efficient body mass

I have been jumping around my target calories each day without actually hitting them, with an average 100 calories under per day.  While I don't mind losing my reserves (I'm adopting the term) a little more quickly, I will need to keep an eye on my energy levels.  The shortage has been coming from protein and fat most days.

 

2. Strength for crushing obstacles

2/3 strength sessions last week.  Not terrible considering how busy I was but I would like to hit all three this week.

 

3. Invincibility (aka injury prevention)

5/6 physio sessions. My stretches were done daily but I haven't done a dedicated yoga session yet... I need to remember that I put this on my challenge list for a reason!

 

4. Speed and endurance for soaring past the finish line

One long/slow run (2k): Check! Ran 2.5k

One tempo run (1k): Check! Ran 1.5k

One hills repeat (4x200m): Check! Only did two repeats though

 

5. Steely-eyed determination to get shit done

I managed a little over 2 rows this week, and got started on weaving in the ends of the flowers.  I will have to step up my game to have it finished on time but there is still hope.

 

Bonus: Cyborg of the week is Kushana from Nausicaä Of The Valley Of The Wind. I love the ambiguous villains. :) 

 

Related image

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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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I have this week off from work, but I am somehow busier than last week.  So far I have managed one long run (up to 4 k, and feeling great!) and zero strength workouts.  Perhaps because I know I don't have to work, I allow myself too lazy of a morning.  If it's 3 pm and I haven't worked out yet, the odds are I'm not going to. :/

 

On Tuesday I made spelt scones glazed with peach jam, and promptly ate half of them.  They are whole grain and homemade (the jam was homemade too), so they aren't technically "processed", just high in carbs so they are throwing off my macros.  Still worth it.  I don't bake that often anymore because I know that I end up eating most of it myself.

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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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10 hours ago, Kestrel Grey said:

Perhaps because I know I don't have to work, I allow myself too lazy of a morni

Yeah I feel that pain. Every week I plan to get out on Saturday at 6am to get my run in. Every week it's closer to 10. Simply because I don't have to get out so early to get it in! 

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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On ‎7‎/‎5‎/‎2017 at 10:32 AM, Kestrel Grey said:

Yesterday I ended up at 1350 calories, but that's because I found a worm parasite in my salmon and it killed my appetite for the rest of the evening.

 

That's HORRIFYING!  Did you at least find it before you went through the trouble to prepare the rest of the meal?

 

On ‎7‎/‎11‎/‎2017 at 1:47 PM, Kestrel Grey said:

 

Everything came back normal, so he is likely just stressed and tired from a bad moult. I'm very happy he is okay, the little guy had me worried when he did not want to wake up during the day.  The vet did mention he has "reserves" under his wings.  I asked, and that is vet talk for fat rolls. :D Yep, I've got a chubby bird.

 

YAY glad the birdie is OK!  I have a lot of pets so I totally understand freaking out when things are not normal.  I really like the term "reserves" hahaha

 

On ‎7‎/‎13‎/‎2017 at 4:13 AM, Kestrel Grey said:

Perhaps because I know I don't have to work, I allow myself too lazy of a morning.

 

I have this problem too!  I telework once a week and I somehow end up accomplishing WAY LESS fitness-wise on those days.  It's such a strange mental game to play!  It's definitely a hardhat moment where you've just got to start doing it and get it done.

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On 13/07/2017 at 0:20 PM, jonfirestar said:

Yeah I feel that pain. Every week I plan to get out on Saturday at 6am to get my run in. Every week it's closer to 10. Simply because I don't have to get out so early to get it in! 

 

3 hours ago, Raxie said:

I have this problem too!  I telework once a week and I somehow end up accomplishing WAY LESS fitness-wise on those days.  It's such a strange mental game to play!  It's definitely a hardhat moment where you've just got to start doing it and get it done.

Today I started doing my workout before breakfast, as soon as I finish my tea.  I figured I need to introduce some feeling of urgency in order to make sure it gets done.  Running is definitely getting done because the heat is awful if I don't run first thing.

 

On 13/07/2017 at 10:33 PM, Elastigirl said:

Spelt scones with apricot jam, nom. What time do you want me to come over and share?:)

Too late, I ate them all. :)  But my husband and I just finished some quality time baking a black forest cake together. It's the ugliest thing you ever did see but it is soooo good.  You are welcome to come over for a slice.  (I'll post a picture tomorrow to showcase its... um... artistic license in decoration).

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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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