#WHITEMOUNTAINSTRONG Results

As promised in my previous blog entry, I am including my side by side lifts/workouts to compare my progress over a period of 6 weeks during the challenge at our local crossfit gym. I attended class consistently and continued with my frequency pushups; however, I could have stuck to the clean eating far more. I'm sure that would have pushed my to some even better results. I'd been in a food slump/coma for much of the summer when I saw Sara over at House Bella wrote a great entry on Why She Eats Paleo. I know I was one of the people she had originally spoken to about going that direction with her food choices, so her affirmation of its effectiveness (not to mention amazingly delicious looking food) resonated with me. I am only back to a few days of clean/paleo eating, but I do feel those benefits already. Sara, as usual, you are an inspiration. I can't wait to hear how her marathon goes while following the paleo lifestyle!

Challenge Results-

Week 1 (July 22- July 26th) & Week 6 (August 26th- August 30th)

Back Squat 1RM = 125lbs
Back Squat = 140lbs
"The Chief" 17 rounds
"The Chief" 18 rounds

Bench Press = 95lbs
Bench Press = 105lbs
500m row 2:06
500m row 2:03

Power Clean = 90lbs
Power Clean = 95lbs
"Helen" 11:24
"Helen" 10:41

Push Press = 90lbs
Push Press = 100lbs
1 Mile Run 8:14
1 Mile Run 7:54
2 mins max pushups 40
2 min max pushups 57

Deadlift = 200lbs
Deadlift = 205lbs
"Fran" 6:05
"Fran" 5:36

*A note that many of these workouts were not Rx, but I did the same modifications for comparison*

Last week was a bit of a recovery week after pushing myself to the limits during testing week. I may have been a bit too lax in my training, but hopefully my upcoming races will not suffer due to the pause.

Workouts for Week of September 2nd - September 8th

Monday- Rest
Tuesday- Rest
Wednesday- Short Jog/walk at lunch
Thursday- Rest
Friday- AM Spin/ PM Xfit (Brick #62)
Saturday- 10 mile run
Sunday- 2 Hour Walk

Pushups 5 X 25 for 6 days

August Conclusion

As I knew it would, the remainder of August flew by. Here it is September 2nd and I am recapping the final two weeks of what is usually a fun but busy time. We spent our vacation at Squam Lake for a week and then it was back to work. During the vacation (Mark's family rents a house on Squam every summer), I was able to squeeze in a few long bike rides (we lapped Squam Lake) that incorporated some brutal hills. One morning I completed a yoga session on the dock with the sunrise which prompted me to begin doing more sessions of yoga at home (I needed it badly!). I returned to Concord for a few crossfit sessions in order to keep up progress for the WMCSF challenge. We enjoyed beautiful weather the whole week and spent plenty of time out on the boats. It is always sad when the week comes to a close, but it is something to look forward to for the next year.

Not only did I return to the grind of work the last week of August, but also we had testing for our 6 week challenge. I was not sure how the testing would go. I made it to 3 sessions of crossfit for all but one week during the challenge. My food choices during the first week and last week were clean; however, I had a 3 week time frame where I just did not focus on nutrition. My body felt the wrath of those choices, but that was not enough to push me back on the right track for the month. However, testing went well and I made some progress towards my goals of kipped pull ups and improved double unders. I'll add in the side by side comparison of lifts later this week (my workout log is at the gym), but I was psyched by how much I went up on some of my lifts. The highlight of the week was benching 105lbs. My major goal with the bench press is to be able to bench my own body weight--so with a few lbs shaved off and a few more added onto the lift, I should get there ;) Also, we did our mile time trial run and I was able to complete that in 7:54. This may have been my first mile under 8 minutes, so that was super awesome! We have not yet gotten the announcement of who won the challenge (I don't have any grand illusions that I did), but I consider it a success. I'm very glad that we had something to focus on during the summer. I can't imagine how things would have gone if I did not have the support of my gym. Though it was by no means my best summer in terms of exercise and life choices, it was not a failure. I progressed on lifts and crushed some long run times. As far as the other things to improve (morning cardio and clean eating), I know what to do--I just need to be ready to make those things a priority in the fall.

Week of August 19th- August 25th

Monday- Crossfit
Tuesday- AM yoga/Kayaking
Wednesday- 41 mile bike ride
Thursday- Yardwork/ Crossfit
Friday- Rest
Saturday- 10K Run
Sunday- 20 mile bike ride

Pushups 5 sets of 23 for 6 days

Week of August 26th- September 1st

Crossfit testing week

Monday- AM Yoga/Short Cardio Boot Camp / PM Crossfit- Brick #60
Tuesday- Crossfit
Wednesday- Crossfit
Thursday- AM Yoga/Short Cardio Boot Camp/ PM Crossfit- Brick #61
Friday- Crossfit
Saturday- Rest
Sunday- 9 mile run

5 sets of 24 pushups for 6 days

The Week Before Vacation

Last week, I powered through my work week knowing that by 4:00PM on Friday, I'd be on vacation for a week! In my years as a teacher, I often had several weeks off (though not when I was nannying and certainly much less than most people assume teachers have), but with my advising job, I have to plan my vacation carefully. I had a week in June and a week in August planned ahead. Also, I took all Fridays and a few other days in July off. However, with the house purchase/move and my grandfather's funeral, most of July was not quite a vacation. A week at Squam Lake with the Beaudoins was exactly what I needed to relax and focus more on training. I was consistent with my crossfit workouts and pushups last week but again found the idea of getting up early for cardio daunting. I made it to one morning spin workout on Friday, which felt fantastic btw!, but forgot necessary clothing items for work and had to drive back to Hopkinton and then to Manchester for work. Not living in Concord has posed some serious inconveniences; although I am usually very organized, the lack of a routine in my every day life has thrown me into a tizzy many days. I am hoping this will all stabilize soon and I'll find a routine/schedule that is consistent and effective. Mark and I finished off the week with a 35 mile bike ride around Squam Lake which was difficult, but made me believe the century ride is obtainable in September! The highlight of my training this week was my 8 mile run on Saturday. I had a fast (compared to my normal runs) run of 9:33 pace. I attribute part of this to actually resting my legs a bit on Friday afternoon/evening and part to the obscenely delicious Ruben sandwich that I had on Friday night at Kathleen's Cottage in Bristol where we saw one of our favorite music duos--Tina and Her Pony! I am kidding about the sandwich, but it was a great run! I've found several running routes in Hopkinton that I enjoy so that is important as we start to settle into the new home.

Week of 8/12 Workout Summary:

Monday- Crossfit
Tuesday- Rest
Wednesday- Crossfit
Thursday- Crossfit
Friday- AM Spin Class
Saturday- 8 mile run (9:33 average pace!)
Sunday- 35 mile bike ride

*Pushups 5 sets of 22 X 6 days*

I also want to congratulate the triathletes that participated in the Timberman Triathlon in Gilford, NH this past weekend. That is a very challenging course and it takes serious dedication to complete events like Timberman.

#WHITEMOUNTAINSTRONG Challenge Test Week

Well, I started this post as a draft the week right after I did testing for the WMCF challenge; however, I was sidetracked by home ownership (so exhausting!) and being busy training. Getting our kitchen floors redone definitely hindered my ability to eat like a champion the last few weeks, but I am hopeful that some of my workouts have kept me out of a total relapse of bad habits. I feel strong during runs and at the gym. On August 8th, I improved my 5K pace from a 5K I ran in May by a minute, so that was a solid improvement. After assessing the dark/dangerous options for running before work and the exhaustion of bricking too many runs in a day, I have opted to focus on 2-3 days of running per week with one being a long run. This is more manageable. I also had to incorporate spinning instead of biking outside due to the dark mornings. It makes me sad when the fall approaches :(

Anyway, here are the results of Week 1 Testing (I'll do the side by side at the end of the challenge in a few weeks)

Lifts:
Back Squat = 125lbs
Bench = 95lbs
Power Clean = 90lbs
Push Press = 90lbs
Deadlift = 200lbs

Fit Test Results:
"The Chief" = 17 rounds @ 65lbs
1 Mile Run = 8:14
"Helen" = 11:24
2 Mins Pushups = 40 pushups
500 M Row = 2:06
"Fran" = 6:05 @ 65lbs

In addition to testing and running, I started training for the Seacoast Century so I've been busy! I was able to squeeze in a few perfect bricks (6) in three weeks. This something I am going to have to focus on if I want to hit my goal of 150 bricks for the 2013 year. I need 91 more perfect bricks which seems daunting considering I had hit 150 by August of last year!

Week of July 22nd - July 28th Workouts (Week 1 WMCF Challenge, Week 2 Half Marathon)

Monday- AM Walk/ PM Xfit (Brick #54)
Tuesday- AM Run/Walk/ PM Xfit (Brick #55)
Wednesday- Xfit in the PM
Thursday- AM Run/ PM Xfit (Brick #56)
Friday- AM Run/ PM Xfit (Brick #57)
Saturday- Rest day (Moving Day!)
Sunday- 7 mile Run

*Pushups 5 sets of 20 for 6 days*

Week of July 29th- August 4th Workouts (1st Week Century, Week 3 Half Marathon, Week 2 WMCF)

Monday- AM Xfit
Tuesday- 1 Hour Bike Ride
Wednesday- PM Xfit
Thursday- AM Treadmill track workout / Afternoon run (Brick #58)
Friday- AM Spin Class/ PM Xfit (Brick #59)
Saturday- 20 mile Bike Ride
Sunday- 5K Practice Race

*Pushups 5 sets of 20 for 6 days*

Week of August 5th- August 11th Workouts ( Week 4 Half Marathon, Week 2 Century, Week 3 WMCF)

Monday- AM Stretch / PM Xfit
Tuesday- PM Track Workout (cross country trails)
Wednesday- PM Xfit
Thursday- 5K Cigna Road Race
Friday- PM Xfit
Saturday- 28 mile Bike Ride
Sunday- 7 mile run

*Pushups 5 sets of 20 for 6 days*

I'll recap on this current week over the weekend or next week during my vacation week! Looking forward to some relaxation, rides, and sun!

Half Marathon Training Week 1 Recap

Per my previous entry, I am dedicating more time to training and blogging. For the Smuttynose Half Marathon (which is on October 6th), I am using Hal Higdon's Intermediate 12 week training plan as a guideline for my run workouts. I might have to adjust by adding a few miles on run days to take a necessary rest day. Additionally, I will be balancing the WMCFStrong 6 week challenge and a century ride 8 week plan. I know it is a lot but usually I am more effective when my time is filled. In week 1, I had limited time due to travel for the funeral in Minnesota and our house closing on Wednesday. Therefore, I had to get creative and doubled up on some workouts over a few days. Today I had to finish all remaining workouts for the week so I ended up running 4 miles early in the morning followed by a 41 mile bike ride. This was my longest ride in awhile, but it was generally a flatter ride so that made it manageable. My workout buddy, Melissa, and I tackled the ride at 7:30 to avoid the heat. It seems we do have some relief from what has been a very humid and uncomfortable week. I am soooo excited it will be in the 60s tomorrow morning as those are great running temps.

Half Marathon Week 1 Wrap Up:

Monday- 4 mile run in MN
Tuesday- Rest (travel day)
Wednesday- Early morning run, Shuttle Sprints @ crossfit in evening, conditioning/strength evening
Thursday- Rest
Friday-Crossfit in AM
Saturday- 4 mile run + crossfit conditioning workout
Sunday- 4 mile run followed by 41 mile bike ride

Total Run Miles = 16
Pushups 6 days of 5 sets of 20

Defining Moments

July has tested me. I turned 32, I bought a house (and am in the process of moving), and my grandfather passed away. All these things happened in a two week time frame. To say I hit my limit for stress would be putting it mildly. So even with all of my progress last year, in terms of improving lifestyle choices, my current situations pushed me out of my positive habits and I slipped right back into the comfort zone. And why not? I've had about 20 years of bad habits compared to a little over a year of making healthy and informed decisions. Add into the equation a heat wave for the summer season and it has been a recipe for disaster. It is too hot to cook healthy foods at my apartment, I am living half in the new house and half in the apartment, and since the passing of my Grandpa, all I've been wanting is comfort food and beverage. No I have not become a recluse hiding in my room with a bag of chips, but compared to the lifestyle I had been leading for the past year, I have been indulgent.

Therefore, I have to choose if I will let these situations in my life define me. I have to make a decision to get out of bed for early morning cardio sessions. Once the heat spell passes and we are settled in the new home, we have a killer kitchen for cooking delicious paleo foods. In theory, it sounds so easy, but to put it to daily practice after lapsing for many weeks--well, it is a challenge.

Luckily, I belong to a gym that presents us with challenges at different times throughout the year. Starting Monday, I'll be spending 6 weeks working towards the goal of #WhiteMountainStrong! If you follow my blog, you may remember that in the spring of 2012, I won the transformation challenge for women at our gym. Though it was only a year ago, I do feel that I am in a completely different mindset. Last year, I was working towards a bride body. This year, I am battling with home ownership and the loss of the greatest male role model in my life. I'll need all the support I can get from my friends and workout buddies. I signed up for a half marathon and a century bike ride, but even with those goals--sometimes it helps to be surrounded by people who are also working for a common goal.

I owe it to the man our family lost last week to work towards my maximum potential. My Grandpa was a WWII paratrooper veteran who married his high school sweetheart and worked without complaint at a paper mill for 42 years. He and my Grandma celebrated their 67th year of marriage in January while my Grandpa was battling his final stage of Alzheimer's disease. Despite the fact that he has been mentally gone for years, to lose his physical being was devastating. The things that I remember about him were his vibrant, youthful nature. He smiled often and put everyone else around him first. I know he would want me to be healthy, active, and enjoying life. So that is what I must do...

*In memory of Morrie Kane who passed away July 10, 2013 at the age of 91*

Gear Review: Women's UA Fly-By Stretch Tank Top

Recently, I purchased the Under Armour Women's Fly-By Stretch Tank Top and was thrilled with the versatility and comfort of it. I wore it to track practice, crossfit, and as a casual top for everyday activities. I'm sure I could also wear it for cycling as long as I had alternative storage for tubes and cell phone. During the hot 90 degree days we have been having lately, I found myself defaulting to this top often. I just bought it in two more colors and can't wait for those to arrive!