Underestimating Self=New PR +80

Today was about finding my maximum weight for deadlift and back squat.  Prior to today my PR for deadlift was 120lbs and I never have found my max for back squat.

Deadlift=200!  That is 80 over my last PR and 40 over what I expected to get.
Back Squat=145lbs.  That is a few pounds over what I currently weigh.

So it appears that I will need to adjust my goals for 2013, since we are 6 days in and I have crushed my first goal of deadlifting my weight.  So my adjustment will be break the 200lb barrier.
After finishing all that work the workout was 5 minutes row 750 meters and as many single jump ropes as possible in the remaining time.  Seems easy enough right?  Good thing it only lasted 5 minutes because that was rough.
I am beginning to believe in what multiple trainers have told me at the gym, "You are stronger than you give yourself credit for."
Today was what I needed to help me adjust my attitude and push myself a little harder.  I will achieve my goals this year!  Heck, I am beginning to think that I can do this all in less than the 12 month goal I gave myself.

The 4 Week Jump Start

Day 1:

Today is day one of a four week jump start.  It helps that the motivation at the end of four weeks is one of my best friend's wedding.  The goal here is to drop 5-10lbs, improve my focus, and gain strength in the next four weeks.  The plan....well here it is.  

Diet:

The 8 Hour diet.  This is intermittent fasting.  I will eat only within an 8 hour period every day, leaving 16 hours to fasting.  I will continue with my Paleo lifestyle for most of it.  However, I am including 4oz of greek yogurt and multi seed crackers that contain rice flour daily.  After reading the book I am shooting for a minimum of 5 days a week to follow the diet.  If I get accustomed to it quickly then I will attempt the full 7 days a week.  I am hoping to make this a lifestyle change as well and continue to follow the 8 hour diet 3-5 days a week for life.  It seems easy enough.

Today was not difficult at all.  I got up and went to the gym.  Broke my fast at noon and will be able to eat until 8pm.  I won't lie my belly was a little loud while I ran on the treadmill, but it wasn't anything that was too terrible.  

Exercise:

Three days a week are now dedicated to CrossFit, instead of two.  This will be my strength training.  Three more days will be running.  This will leave me with one rest day per week.  I am currently running at the YMCA, but soon enough I will be able to get back on the trails.  I seriously cannot wait for that to happen!  I am a big wimp and I am terrified that I will slip on the ice or something, so indoor running is what I need to do.

That is it.  I am hoping that these few small tweaks to my diet and exercise will help me bust through this weight loss and strength barrier.  

New Year, New Goals, New Attitude.

New Year=New Attitude.  I have been giving myself a little break since running the 7.5 miles in September.  That is until I ran into a CrossFit friend while at work about a month ago.  She was able to talk me into coming to classes again.  I felt a little out of place considering I had really not been regularly attending classes to focusing on running.  It did not take long to feel the welcoming feeling that I remembered.  I was halfway into my workout and ready to vomit when I heard a voice tell me "Keep it up."  I am still not sure who that was, but it was exactly what I needed.
I have committed myself to 3 days a week at CrossFit.  I also decided to make myself a list of goals/achievements that I would like to have for 2013.

1.  Deadlift more than I weigh
2.  Unassisted pull ups
3.  Drop 5 minutes off my 5K

I have learned since my race that I work best when I have goals set.  If I do not give myself goals I will not have anything to keep myself accountable.

Todays WOD worked on my weaknesses.  Chest to Bar, V ups and kettlebell swings.  I am not sure that there will ever be a day that I say "Wow that was easy", but someday I hope to say, "Wow that wasn't as bad as it used to be."

The 6 P's

I was reminded of a quote that my husband used to say to me, "The 6 P's, Prior Planning Prevents Piss Poor Performance."  I think that it was a military thing.  However, it is ringing true to my life right now.   I have the week planned out now.  So all I have to do is stick to the plan and I will be successful.  Back on track and feeling good!

I went running at one of my favorite paths this morning for a quick 2.5 mile run.  I love the Summit County MetroParks!  We are so lucky to have so many parks and trails to chose from. Today's run was much easier than yesterday.  It only takes one "hell run" to make me feel better and get back on track!  I am always amazed the way the body adapts so quickly.

I have been getting all my food ready today.  I decided to make Chipotle Honey Chicken instead of the chicken salad.  The recipe is posted on the FOOD! page.  I am happy to say that I am more comfortable in the kitchen and can get more creative when cooking.

This is a picture of today's beautiful view-

First run...sucked, but the next one will be better.

Today's run was almost as horrible as I expected it to be.  So why did I go running if I knew it was going to be horrible?  

1.  I will sleep better.  Since not running sleeping has not been going very well.

2.  I feel better.  This is not magic, it just is what it is.

3.  It helps lower my stress levels.

4.  It helps relieve my allergies.  (this may sound odd since I run outside, but I swear it works for me.)

5.  Sweating makes me feel good.

6.  I want to be healthy

7.  I have a fit and hot husband and I want to keep up with him.

and the best of all...

8.  Only one run will suck this bad if I keep myself on track!

So after all of that I went out and sweat it out today! 

Here's a running tip.  This is a picture of my new running shoes.  I have issues with ankle stability, the sales associate gave me this little tip for tying my shoes.  It was an easy adjustment and makes a huge difference in my runs.  Most, if not all of the people in the running specific stores are actually runners, and they are always eager to share upcoming runs, new products, and running tips with you.  All you have to do is ask! 

Please share any tips or motivation to get moving that you have picked up along the way with your running journey.  I am always interested in your feedback!

Off the wagon...and back on again.

I have to confront myself here...I have fallen off the wagon!  I have fallen and haven't gotten back up.  I have been over a week of garbage eating and minimal workouts.  I would like to say that I was seriously ill or something.  However, my excuse is I am sucking right now.  I could blame it on the allergies, the weather, the darkness, but the truth is it is just my head.

Tonight I have made the decision to get myself back on track.  Grocery shopping and food prep has already begun.  I purchased a new pair of running shoes last weekend.  I have decided rain or shine I will be putting them on and logging my first miles in them.  It won't be much towards my milage for the week, but I am back on track.

This week's menu consists of:
Raw veggies
Chicken salad
Broccoli and cheese soup
Bacon and egg paleo bites
Primal Banana muffins
Hamburgers
Cucumber salad

This array of food choices should keep me back on track for this week.

http://www.prevention.com/food/healthy-eating-tips/food-fraud-7-most-common-cases

This article here helped get me back on track.  If you have a minute to read this article you will be surprised at some of the "healthy" food choices that you may be making that are not so healthy for you. Let me know what you think.

Time to Change Things Up

Holy soreness!  I left everything I had on that 7.5 mile run.  Saturday I had pain and soreness in my right hip, Sunday it went down to my knees and ankles, and today my calves are a little tight.  I couldn't even put on a pair of heels for work today.  Stretching has become my new friend.

However, I sucked it up and went out to whittle away at that 300 mile goal.  I am officially over 100 miles of it.  I had a relaxing run on the towpath with my Monday Run day buddy.  It felt good to get out there and just run without a goal.  I am also having daily meltdowns about the upcoming winter months.  I have not really figured out a workout plan yet, but with the shorter, colder days here to stay for a while I know I need to decide soon.  I will not be able to run after work soon.  After talking with Eric about this he said, "Never thought I would hear you say that you like running and want to continue this much."  I had to agree!