Dot to Trot

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Archive for the category “Challenges”

Ankle Still A Hot Mess; Skipping The 10K

I’m not a happy camper this morning. It’s already mid August and I’m still not running yet. Heck, I’m not even doing my daily walks. For a month I’ve diligently stretched my calf and foot in an effort to deal with the Achilles tendonitis.

The pain in the morning is just as bad as ever.

Now I’m finding that the comfort my sneakers provided in decline. Great.

That means I’ll miss the George Washington 10k in September. I can’t run it if I’m not training. And I certainly can’t run on this ankle anytime soon.

With the pain not going away, I’ve decided a little more aggressive action is needed. First up is an ankle splint. I’m picking one up this morning.

Next is massage therapy that focuses on the tendon and the main culprit, an overly tight calf muscle. I found this video online showing the massage technique.

Next up are more stretching and strengthening exercises. This physical therapy video demonstrates techniques that I can try using my stairs and resistance bands. The video also demonstrates how I can massage my tendon myself.

Hopefully I’ll feel a difference over the next few weeks.

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Saying “No” To Sabotage

restaurant dining

The next 30-Day Challenge: No eating out. Only home cooked meals for us. That includes running to the store to pick up a bottle of wine! Image courtesy of FreeDigitalPhoto.net and Serge Bertasius Photography.

August marks the month where my husband and I are finally in sync about health and fitness goals. Over the last year, it came too easy for us to sabotage each other. Whether I’m feeling sorry for myself or he’s stressing out over the job, we always seem to end up in the same place – one of us suggests we go out for dinner and a few drinks to relax.

Sure we’d always eat low carb, but if I can’t control the food (how it’s prepared, the ingredients, etc.) it isn’t necessarily low carb! Also when you go out carb creep escalates – a dessert here, an extra glass of wine there. Read more…

Am I Getting Stronger? Getting A Handle On My Progress

Dot Workout Log

My new workout log. Time to start tracking my goal of building strength.

While I track what I eat, my exercise tracking is lacking to say the least. It’s a good habit I never tried to reinforce. But without tracking my progress it’s hard to know if I’m actually building strength.

To get stronger I need to constantly challenge myself physically. That means increasing the difficulty of my workouts. But if I can’t remember what or how well I did my last workout, then how do I know I’m doing better? Read more…

11 Weeks Of Training

crossing finish line 2015

The big action shot of me crossing the finishing line of my first 5K where I ran the entire 3.1 miles. Can’t wait to do the same for my first 10K…and yes, I am still awesome!

Over the last year I’ve tried training for a 10k with no luck. It’s just hard for me to train without an actual deadline. Well now I have one – September 10. That’s when I run 6.2 miles along the Potomac River to Mount Vernon for the George Washington Patriot Run.

While I don’t want to injure myself, I am going to push myself a little with my training schedule.  My thinking is my body can handle it since I’m not asking it to do something it hasn’t done before (just more distance and time).

Which means rain or shine, I have to run 3 times a week. It also means adding some non-impact cardio twice a week. My gym is testing a 30-minute speed cycling class this quarter. I might as well give it a go.

My current strength training, walking and yoga sessions provide a nice cross training.

But first thing up? Replacing gear. I’m heading out this morning to replace my running shoes.

I think I’ll also re-watch From Fat to Finish Line this weekend.  My training kicks off on Sunday and I’d like to go into it as excited as possible.

Kicking Caffeine To The Curb…Seriously This Time!

morning turkeyJPG

My Saturday morning project .

While most people like to sleep in a little Sunday mornings I’m up at 5:00 am. Why? Turkey. Yep, I’m roasting a 22-pound bird this morning. Tomorrow I start on the real cooking: LCHF versions of curry turkey, turkey pot pies and a turkey & bacon casserole.

While I enjoyed some coffee this morning, I am bright-eyed and bushy-tailed without the black nectar of the gods.  It’s looking like my new-found energy isn’t a fluke.

Part of this new energy is a serious effort at cutting back on my caffeine intake. I tried giving coffee up cold turkey, but the headache that hit me was insane.

Giving Up Coffee…For Real This Time
Okay, I’ve written about attempts to give up coffee before, but this time I’m seeing tangible benefits. As my coffee intake goes down so does my anxiety and stress levels.  Read more…

“You Can’t Accomplish Anything Without The Possibility Of Failure”

An Awesome Documentary Got Me Questioning How Hard I’m Willing To Push Myself – Mentally, Physically & Emotionally – To Achieve What I Want.

This weekend I spent some time looking for upcoming local races, both 5 and 10Ks. I’m always way more consistent in training when I have a deadline I’m working towards. That’s when I came across the most amazing race I’ve never heard of – The Barkley Marathon.

I learned about it via a documentary that’s currently on Netflix – The Barkley Marathons: The Race That Eats Its Young. It is an amazing story that spotlights the quirky traditions and oddball personalities surrounding this race.

But what I loved most happened after watching the movie. More on that below. But first, What is the Barkley?

Read more…

Final 40 Fat Challenge

March 19 weigh inThis morning I stepped on the scale for the first time since January. I expected to gain weight back from my week-long fast (usually half comes back). Turns out I kept just 2 pounds off. As a ‘glass half full’ gal, I’ll take that.

So I’m officially stepping on the scale once a week. I’m tracking my food consistently once again. The wine is officially out of the house. For the foreseeable future, eating out is over with.

Funny how exercising regularly improves your mental focus. I know exercise doesn’t help with weight loss. It’s all about building strength, improving cardio and balancing hormones.

Most importantly it clarifies choices.

Battle Of The Final 40 Begins
Stepping on the scale I start my new journey – getting to a healthy level of body fat.   I know focusing on weight is dumb and doesn’t do any good. I need to focus on reducing my body fat while maintaining/building muscle. It was those fat cells that went wonky on me and caused the cancer after all.

I’m using the same calculations I made back in August when I figured out my ideal body weight.   For the sake of sanity I’m calling this challenge “The Final 40” since the balance of lean body mass and fat pegs my ideal weight at 165.

That doesn’t mean 165 pounds is my maintenance weight. Before cancer came a knockin’ I was dealing with a nasty infection due too excess skin (sigh…those were the days).

I’m looking forward to those days once again.

New Challenges, New Goals, Better Attitude

new life

My life has changed and I’ve set me sights on some new health goals to work towards.   FreeDigitalPhotos.net and mrpuen.

Over the last 5 years I’ve learned to focused on health and not weight loss. The results have been awesome. My doctor pronounced me healthy. After achieving my goal  I did the expected.

I coasted.

For 18 months I maintained my weight of 185 pounds. Sure I still wanted to drop about 25-30 “vanity” pounds because I knew the extra weight would eventually cause havoc as I got older. Knowing that didn’t propel me to take action. Oh, I came up with some new goals…and promptly started coasting again.

Why? No fire in the belly.

Five years ago I was staring at a bleak, unhealthy future of diabetes and heart disease. Fear drove me to act. But once I reclaimed my health, I thought the fight was over.

Boy was I wrong. Read more…

Saddest Words: Would’ve. Could’ve. Should’ve.

I’m not big on memes, but dang it, this one clicked (see image below)! Just before shuffling off this mortal coil I don’t want anything on my bucket list (which I’m still adding too!) left undone. I didn’t stop  working the 17 hour days for ‘The Man’ just to not live the life I want because I was too afraid, hesitant or doubtful.

quote

The words ‘would’ve,’ could’ve,’ and ‘should’ve‘ just mean ‘DIDN’T!‘ Screw that! You want true happiness, then banish those 3 words from your lexicon.

It’s time to stop planning and start living.

Time To See An Endocrinologist

bloodtest

Making an appointment with the needle! Actually an endocrinologist to find out which hormones are going wacky since my surgery. Image courtesy of FreeDigitalPhoto.net and watiporn.

I’m waving the white flag. I keep reading so many conflicting things about my metabolism, weight gain/loss, and my menopause symptoms that it’s time to call in the big guns.

About 3 months ago my radiation oncologist suggested I meet with an endocrinologist to help with my raging hormones. Well I’m taking this advice to heart as I’ve come to the conclusion that most LCHF/Keto research is pretty much skimpy when it comes to menopausal women.   We’re just not as sexy as athletes.

Anyway, an endocrinologist focuses on hormone health and can recommend natural remedies – dietary, exercise, supplements, and acupuncture – to rebalance your hormone levels.

Whack-A-Mole Symptoms
I make one change to my diet to end the hot flashes, only to have insomnia rear it’s ugly head. Adjust for insomnia, here come the night sweats. It just goes on.

I’m trying to tackle this without knowing what it is I need to tackle. Do I have a thyroid problem? I’ve gained weight since surgery so are my fat cells producing too much of the bad estrogen? Is my cortisol level too high or too low? What about progesterone or testosterone? My resistance to insulin must be even more weakened now, right?

I just don’t know. It’s time to find out.

 

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