All About the Steps

The weather has been absolutely amazing. Summer is coming, and the days have been warm and sunny and vibrant. It makes me want to be outdoors as much as possible.

This morning, I wanted to run. It's been awhile. I had been having trouble with my hip for almost a week. Apparently hiking is magic, and my hip feels great now. Running had to happen. I did my c25k run. It was 25 minutes without walking breaks. I could've gone longer. It felt great. 

I also took the Moon Dog for a walk. We did about 2 miles. He's so happy outside.

This was taken last night while we were chillin' in the backyard enjoying the sunset. Love him.

I'm all about the steps this summer. Now that I can run again, I need to rebuild my cardio and endurance. I've got some long term goals that will need some kind of base. Right now, I'm trying to make sure I get 10,000 steps/day, and on running and hiking days that goal is easy to hit. I'm really looking forward to an active summer. 

Short Run Sunday and Goals For The Week

Another busy week coming up. Yesterday was supposed to be a long run day, but I slept in and didn't have time for anything long. I took the Moon Dog for a run. It went much better than last time. He was focused and excited to run. We did just over a mile of intervals. He really makes me push my pace.

I still wanted to get in a run, so I went for a quick 2 miler. I ran up the hill next to my house (1 mile) and back down. I stopped at the top to admire the view.

Even on an overcast day, the view is amazing. I live in a beautiful place.

I stretched for about 20 minutes when I got back. I have not been doing well with stretching, and I'm starting to feel it in my feet. One of my goals for the week is to stretch daily.

Water consumption is my other goal. I have not been drinking enough, and I am not feeling great. I need to stay focused on hydration.

This week (really this whole month) is ridiculously busy. I have to be happy with whatever workout I can fit in. Today's is a perfect example. Short, but better than nothing.

Monday's workout:

Won Hyo x7

push-ups level 1  25 reps
modified 1-arm push-ups level 1  10 reps/side

push-ups level 2  20 reps
modified 1-arm push-ups level 2  10 reps/side

push-up level 3  20 reps
modified 1-arm push-ups level 3  10 reps/side


Today, I also have TKD, so I didn't want to do too much. I'm looking forward to class. It's one of the best parts of my week.

It's A Busy Life, But I'm Enjoying It

It's been a long week. I haven't been able to post for the last few days, but I have managed to make time for some workouts. Priorities.

Wednesday was a super busy day. I knew it was going to be and got up early to get in a quick workout. 

Wednesday's workout:

Push-ups level 1  15 reps x2

alternating biceps curls 15#  6 reps/side x2

modified 1 arm push-ups level 2  10 reps/side x2

barbell shoulder press 45#  10 reps x2

push-ups level 3  15 reps x2

overhead triceps extensions 15#  12 reps x2

Short workout, but better than nothing!

Thursday ended up being a rest day. I took the Moon Dog for a walk, but that was all I did. I had a good reason. I was finishing a revision of my next book. I've been working on it since June, and it was so nice to finally finish it. Good excuse for a rest day.

I needed to rest. My stress level is increasing, and I have not been doing very well with my H2O intake. I'm definitely not feeling my best. Sleep and water are the things I need the most right now. These are my main goals going into next week. I know I'll feel better. Feeling better = more energy = getting more work done. 

Yesterday, I attempted a second run with the Moon Dog. This one was - less successful. There were a lot of new smells that needed to be sniffed, and I couldn't get him to focus. We walked a majority of it. Still, better than nothing. I'm taking baby steps with running. I've always jumped into it and done too much too soon. I then burn out or get injured. I'm trying to focus on small, attainable goals that will develop into habits. Change takes time.

I wanted to get in more of a workout yesterday, so I decided to do some HIIT. It was mostly lower body, push-ups, and TKD. By the end I was a sweaty mess, so something was working. I also ran through my pattern between sets. I love that no matter how much I work at it, there is always something new to focus on. Patterns are never perfect. Honestly, there are days when this also drives me crazy and frustrates me, but lately, I've really enjoyed working on small parts of it and trying to make it better. It helps that I'm seeing some progress. 

Friday's workout:

1 minute work / 30 seconds rest - all sets done x2

squats

side kicks R (no dropping knee)

side kicks L (no dropping knee)

push-ups level 1

alternating lunges

modified 1 arm push-ups level 1 R

modified 1 arm push-ups level 1 L

squat / side leg lift (alternating)

hook kicks (no dropping knee) R

hook kicks (no dropping knee) L

plies / calf raises

push-ups level 2

modified 1 arm push-ups level 2 R

modified 1 arm push-ups level 2 L

standing cross crunches R

standing cross crunches L

Won Hyo x 4

Today has been another rest day. The kids had a soccer game this morning. I love watching them play. It reminds me of when I played and how much fun it was. I'm glad they're enjoying it. They almost didn't sign up this year, and I am so glad they did. Soccer is one of the best parts of fall!

We spent the rest of the day with my parents. We went apple-picking (another fall favorite) and went out to lunch. It was nice to spend time with them. We don't see them nearly enough.

We're home and resting for the evening. Everyone is tired. I'm going to bed early, so I can rest up and still get in a long run tomorrow before rehearsal. It's a busy life, but I'm enjoying it!

Weekend Workouts and Hyperparathyroidism

I had a busy, but good weekend.

On Saturday, the kids had soccer in the morning. Then I fit in a quick workout before an awesome date night with Andy.

Saturday's Workout

Dead lifts 115#  6 reps x2
push-ups level 1  25 reps

Dead lifts 125#  5 reps x2
modified 1 arm push-ups 10 reps/side  x2

Dead lifts 135#  4 reps x2
push-ups level 2  25 reps

Dead lifts 145#  3 reps x2
modified 1 arm push-ups 10 reps/side x2


It was a good workout and very much needed. So was our date night. Andy had the opportunity to meet and interview Ben Folds. We also got to watch sound check and his amazing show. Such a great night.

Yesterday, the weather was amazing. I went for a run. Lately, I've been running for time. I went for an hour and did just over 4 miles. Not very fast, but much faster than I've been doing. I had a difficult start. My legs were heavy from the dead lifts and not getting enough sleep. I had to walk occasionally until I warmed up, but after I did, I felt great. I have not been running as much lately, and I miss it.

Today is off to a rough start. I've got a packed schedule, but I'm feeling really terrible. Several months ago, I was diagnosed with hyperparathyroidism (try saying that 3x fast...) The parathyroid is four rice-sized glands on the thyroid. They control calcium levels in the body. One of mine has a growth that is causing it to malfunction. It's pulling too much calcium out of my bones, so I have high levels of calcium in my blood. Luckily, it is fixable. I just need to wait until I can finally get into the endocrinologist. I will most likely have to have surgery to remove it. Fun stuff.

It is nice to know what's going on. I had been struggling with periods of feeling awful. Nauseous, weak, dizzy, and fatigued. Symptoms that could be many things. I went to a couple doctors who basically told me I was making it up or just too obese and out of shape (so fun to be big and have to go to the doctor). The thing is, I avoid going to the doctor unless something is really, really wrong. Not the smartest choice, but I prefer to tough it out if I can.

Which makes it really difficult to go and be told I am a hypochondriac.

I got a new doctor, and she immediately tested my thyroid. Everything came back normal - except my parathyroid.

So, now I wait. I hate waiting. I'm doing what I can for now. Taking in calcium and vitamin D. Lifting weights to help build my bone strength. Drinking lots of water. Staying hydrated has been essential. When I am drinking enough, I have less periods of fatigue and nausea.

Yesterday, I did not drink enough, and I ran. So, I am paying for it today. Still, it's nice to know why I feel so badly. That's a start. I can't wait until I start feeling better.

I have TKD tonight. That's always rough when I'm feeling bad. I get really dizzy and lightheaded. I'm going to chug the H2O and hope I am feeling better by this evening. Still, I am looking forward to class tonight. It's such a great stress reliever and one of my favorite things to do. I wish I could go more than once a week.

Anything Is Better Than Nothing

Yesterday, I took the Moon Dog for a walk and then went for an awesome hike up Jay Peak with my dad. The weather was perfect. Cool and sunny. The leave are just starting to change. Fall is coming. I can't wait.

The top of the mountain was sunny and warm and surprisingly not windy. My dad have never been up there. It's one of my favorites. We had a great hike, and it was a great workout.

Today, I was exhausted. I didn't get a lot of sleep last night, and I felt wiped out all morning. I took Moon Dog for a walk, but it didn't help energize me. I ended up taking an hour-long nap. I guess I needed it. I felt groggy when I woke up, but I still wanted to get in a workout.

Staying on the list!

It was not my best workout, but anything is better than nothing. I did an easy workout and focused on my upper body.

Friday's Workout

chest presses 15#db  12 reps x 2
db rows #15  10 reps x 2
barbell shoulder press #45  10 reps x 2

chest fly #15db  12 reps x 2
front rows #15db  10 reps x 2
biceps curls #15db  8 reps x 2

modified 1 arm push-ups  level 2  10 reps/side  x 2
overhead triceps extensions #15db  15 reps  x 2
lateral raises #10db  10 reps  x 2

Endorphins Make Me Happy

Today's another busy day. Once I step out the door, I am going until about 9pm. The day didn't start well. New issues to deal with and problems to fix. The original plan was to walk Moon Dog and go for a run before my day got crazy, but it started raining. Plus, my arms and legs are aching from yesterday's workout. Lots of reasons to skip my workout and take a rest day.

But, I'm committed to staying on the list. I put off the stressing and jumped on the treadmill. I can never stay on the treadmill for long. It drives me nuts. Still, anything is better than nothing. I decided to do a speed workout. I'm not as speedy as I used to be, but it was a good workout.

Wednesday's workout:

30 minutes on treadmill - walk/run intervals


It's amazing what a quick workout can do. Feeling much calmer and off to take on the day.

Source

Sore...So Very Sore...

My legs are going to hate me tomorrow.

Let me back up to yesterday. After my morning walk with the Moon Dog, I wanted to workout, but I didn't want to do anything too intense. I had TKD in the evening, and after two weeks off, I knew it was going to be brutal. So, I decided to do yoga.

I did my own routine. It lasted about 30 minutes. I included some planks, sit ups, and hip/glute exercises. It was a good workout, and I felt much looser and more relaxed.

Then I went to TKD.

Let's just say, the hip/glute exercises were a poor choice.

Class was great. I feel like I learned a lot of helpful information. Of course getting my body to comprehend it takes longer. I understand the concepts, but I didn't execute it very well. Something to work on.

Then we worked on hook kicks without dropping the chamber. It worked the exact same hip/glute area, and it was painful. I haven't had my muscles burn like that in a long time.

I could feel it this morning. A lot. The stairs were a challenge. Things eased up a little after my walk with Moon Dog. I decided to take advantage of my looser muscles and do a good workout.

Tuesday's Workout:

Dead lifts  115#  6 reps
Push-ups level 1  25 reps

Dead lifts  125#  5 reps
Modified 1- arm push-ups level 1  10 reps/side

Dead lifts  135#  4 reps
Push-ups level 2  15 reps

Squats  135#  6 reps
Modified 1-arm push-ups level 2  8 reps/side

Squats  145#  5 reps
Push-ups level 3  15 reps

Squats  155#  6 reps
Modified 1-arm push-ups level 1  25 reps

Squats  165#  5 reps
Push-ups level 1  25 reps


It was a long workout. My legs were a little stiff and sore to start, but after I warmed up I felt like I could push it a little more. It was a great workout. I felt really strong.

Of course, now the soreness is really setting in. Let's hope I can walk by the end of the day.

Staying On The List

Some days are so busy that I feel like I should skip my workout to free up some time, but I'm focused on getting back on track. Putting myself on the list. I know I am a better parent and wife (and human being) when I am taking care of myself, and I've been neglecting my wellbeing for too long.

Today, I am sticking to things that make me happy. Morning walk with the Moon Dog and lifting.

Friday's workout

bench press 75#  8 reps  x 2

dumbbell rows 15#  12 reps  x 2

biceps curls  15#db  8 reps  x 2

chest fly 15#db  12 reps  x 2

barbell row 75#  8 reps  x 2

overhead triceps 15#  12 reps  x 2

modified 1 arm push-ups level 1  8 reps/side  x 2

barbell shoulder press 45#  10 reps  x 2

dumbbell side crunches 15#db  15 reps  x 2

I love lifting. Feeling ready for the rest of the day!

Set Backs

Ah, setbacks. They happen to all of us, and if you're like me, they happen when everything is finally going well. I came back from vacation, had another great week of workouts, and finished the week with a swimming/patterns workout at a lake. Patterns practice in water = so much fun.

Then Saturday morning, I woke up ready to run. I've had a new pair of running shoes sitting and waiting for me to break them in. I was excited to get out there.

But, first I needed to walk the Moon Dog. We have great walks most mornings, and it's a great warm-up for running.

Let's just say, I didn't get to the run. Moon wanted to play with a loose dog. He pulled. I was standing on broken pavement. My ankle rolled. Bad. I was on my knees in the gravel. Moon was running down the trail. I wasn't sure I could stand.

I managed to stand, limped to my car, and called Andy. Then Moon Dog came back, and I got him into the car. My ankle swelled really quickly. By the time Andy picked me up, it was the size of a softball.

I was upset. I hate being injured. I hate not being 100%. I couldn't do anything for several days, and I was frustrated. I definitely had a pity party for myself. Tuesday was the worst because I had to miss TKD. We have no class next week. I am hopeful that I will be able to go back for the next class.

It's getting better. Wednesday, I was able to walk on it for a bit. Yesterday, I managed a .6 mile walk with Moon Dog. Today we bumped it up to 1.3 miles. It's a little sore, but otherwise not too bad.

I took several days off. I did a little swimming, which hurt a little but was nice because I could stay off my foot. Wednesday, I did an upper body workout. I couldn't do anything really heavy, but it was nice to be moving again. Yesterday and today have just been walking. I'm trying to ease back into exercise, and not do too much too soon. So far so good.

I think the hardest thing about set backs is dealing with my head. Logically, I know that a few days (or even a week) off is not a big deal. I'm not losing any strength. I know I need to rest and let it heal. I know it will be worse if I do too much and re-injure myself.

But, even knowing all of this, I was still pretty down for several days. I have to keep reminding myself that it will be okay. I can still be active. It just takes a little more planning. It's not easy, but it could be much worse. I'm just glad it's healing quickly.

Awesome Workout Week

And, the week of awesome workouts continues...

Yesterday, I had planned on dead lifts, but my legs were super sore from Monday's squats. I decided to go with bench press instead. Since I was so sore, I wanted the second exercise to be something gentle. I decided to work on my TKD patterns in between sets. It was a good choice. Not only did I get a lot of practicing done, but the movements loosened up my legs and made them feel better.

Tuesday's Workout:

Bench Press  //  Patterns
45# 12 reps       Won Hyo (current pattern) x 3
55# 12 reps       Chon Ji, Dan Gun, Do San, Won Hyo x 2 each *
65# 10 reps       Won Hyo x 3
75# 6 reps         Chon Ji, Dan Gun, Do San, Won Hyo x 2 each
85# 4 reps         Won Hyo x 3

*The first time I attempted Dan Gun and Do San, I completely forgot them. I'm kind of embarrassed to admit that. Luckily, the Artist remembered Dan Gun and is currently working on Do San. He helped me remember.

With my legs still a little sore but feeling much better, I decided to go for a walk with the Artist. One of our "epic walks." We walked from our house into Enosburg on the Rail Trail. It was hot, but we brought water and snacks and took our time. We walked 6 miles!

I was feeling the walk when I got up this morning, but I really wanted to do dead lifts today. After running some errands, my legs loosened up, and I was ready. I paired them with biceps curls and triceps extensions. Lower weight/more reps.

I started light with the dead lifts. I do not want to hurt my back. I would much rather go a little light to start. I'll get back to where I used to be eventually.

Wednesday's Workout:

Dead Lifts  //  Biceps Curls/Triceps Extension
45# 12 reps *  10# 10 reps / 10# 15 reps
65# 12 reps     10# 10 reps / 10# 15 reps
75# 10 reps     10# 10 reps / 10# 15 reps
85# 10 reps     10# 10 reps / 10# 15 reps
95# 8 reps       10# 10 reps / 10# 15 reps
105# 6 reps     10# 10 reps / 10# 15 reps
115# 4 reps     10# 10 reps / 10# 15 reps

*I used the bar for a warm-up set. I could have done more that 12 reps, but I wanted to save it for the heavier weights.

It was a great workout. I'm feeling really strong. Barbell rows and shoulders tomorrow!

A Year Of No

I wrote the notes for this post three days ago.

That fact fits perfectly into this post. This week has been brutal. I've been working full time hours plus doing my usual part-time jobs. Everything is getting done, but I am completely exhausted. Even after I finally got some sleep - Yay, Saturday! I've had to wake up earlier, but I was going to bed later. I haven't seen my family very much, and I hate it. They've been having fun at camps, but I still miss seeing them. It's been a hard week, and that makes not seeing them worse. I've also had no time (or energy) to workout. I did manage to squeeze in a couple 10 minute yoga sessions, but I think I was too stressed for it to work. That's too stressed.

But, looking on the bright side, I've got two days with nothing but family time, and I've only got one more hard week before I am back to my usual routine.

This has made me really think about my life and my priorities. I know that I say "yes" to too many things. I get spread too thin. If you having been reading this blog for a while, I bet you see a pattern. Sometimes I feel like I am doing better, but other times (like now) I know I still have a long way to go.

I need a year of No. I thought about this three days ago (when I wrote down the notes for this post). I wanted to write the post then, but I needed some time with my kiddos before bedtime. Over the past three days I've been thinking about it a lot. I considered making it my resolution for 2017, but then I realized that I couldn't wait that long. I have to start now.

So, halfway through 2016, I've decided this is my year of No. I am not going to immediately agree to projects. I am going to consider how it effects my family, my writing time, and my workout time. It sounds really selfish. I hate feeling selfish.

But, I need this. When I was training for the marathon (4 years ago - yikes), I was being a little selfish. Training took a lot of time. I was in amazing shape and felt great. I had so much confidence, which really makes everything easier.

Then I had some rough times, and I went into a major downward spiral. A long one. It went on for several years. I still kept doing things, and even did some of them well, but I felt terrible. I was an emotional mess and filling my hours and days with things that I didn't really care about (and a few I did). Things were bad for a while, and they got worse whenever I was stressing about a project, which was pretty much all the time. I knew I had to lighten up on what I'm doing, but I felt guilty. I knew what things I wanted (or really needed) to keep, but I didn't know how to let go of the others.

Guilt would be my fatal flaw in  Shakespearean play.

This week has been a slap in the face. A wake-up call. It's made me really look at what I am doing and what needs to change. I'm going to be a little bit selfish. I need to start feeling better about myself, and that takes a lot of hard work and time. I want to (as my friend, Michelle, always says) "be on the list". I am no where near my list right now. My health needs to be a priority - not one of the first things to go.

The other thing that always gets pushed away by projects is time to write. Writing is like meditation to me. I love it, and I need that time of creating and working in quiet. It needs to be on the list.

Side note: I saw a show of Martha Graham's choreography when I was about 14, and it changed my entire perspective of art. I still remember some of the pieces - 21 years later.

My family is always on the list, but we have better times and busier times. I know this will always happen, but I would like to cut down on some of the busyness if possible. The kids are growing up fast, and I don't want to miss a second of it.

This weekend, I am going to take some time to exercise and meditate. I'm going to relax, and spend time with my family. I am going to figure out how to put myself on the list.