Saturday, August 20, 2011

C25K success and Beef Tongue

Yesterday at our crossfit gym we ran a 5 K. I have just completed week 4 of my C25K programs --- I've been running to the gym some mornings and on other days I just run from my house straight up Bird to Malone to Lincoln to Minnesota back to Bird and then on home. The whole course is about 4.2 miles or (6.6 K) as mapped on Google. I've been listening to the Running Mate pod cast on the way out and the British NHS podcast on the way back. I'be been using my Vibram 5 finger shoes and running on my forefeet.
Well it seems to be working. My previous 5 K runs each took about 40 minutes. Yesterday I ran at 0715 on a lovely cool, breezy morning - just perfect for me -- and my time was 33 minutes and 54 seconds. That's a whole 6 min 46 seconds less than my last two runs. For the most part I felt pretty good while running, and I finished pretty strongly too. So I feel that I might get better and at least pull off a 30 minute 5K at some point in the future.

Last night I got the night off from OCH my first night off in 6 nights --- it was lovely to just lie in bed and not have to get up at 2200. I stayed in bed snoozing until about 0300 then I got up and started cooking like mad. I made zuccini noodles with my spirooli tool and then sauteed some onions and andoulle sausage and combined everything with bacon grease.
I went to the gym at 0700 and we did some weight lifting
Split Jerk 5x3 this is my favorite because it doesn't involve knees or squats - I mostly worked on technique -- I land fairly well after the split but I have to work on keeping my elbows up just before the jerk. My weight was only 63#
Run to Hydrant
10 1 Arm DB Snatch (5 each side) I did 20# dumbbell
10 Broad Jump

I boiled up a beef tongue for 30 minutes in the pressure cooker and then cooled it and peeled it.
Then I boiled it again for another 30 minutes at a moderate to low speed in the pressure cooker with some rich jelled beef hock stock that was sitting around in the fridge. I added some chopped onion, some chopped celery and a small can of tomato paste and the remains of a bottle of marsala.
While that was cooking, I sauteed some sliced onion, with some beef fat skimmed from the top of the jelled stock, and some sliced crimini mushrooms and some garlic and also some purple bell peppers. I also charred a red and green pepper that were sitting around in the fridge waiting for attention. After the beef tongue was cooked, I sliced it and added the remaining juice to the mushrooms in a big wide frying pan. I started to reduce the liquid but then decided to spoon out the mushrooms and peppers with a slotted spoon. The remaining mixture was beef juice, tomato paste and marsala and it reduced down to a nice thick sauce that I spooned back over the beef tongue. It tasted pretty good to me.

Sunday, July 17, 2011

Couch to 5 K program

Last night I was on call --- half pay all night but didn't get called in. I found a podcast, actually two that are designed to get you off the couch and running a 5 K in 8 weeks.

Well since taking up crossfit in February 2010, I've actually been doing short 400 and 800 meter runs approximately 2-3 times /week. At first it was pure torture --- I was about 12lb heavier than I am now and I huffed and puffed and wallowed and beat my way up and down the street in a most distressing fashion. I feel a little more comfortable running now and my boobs are smaller so I no longer feel that I have to go early in the morning when it's still dark outside to avoid the stares of passers by. I also used to suffer knee and ankle pain after I ran but I notice that that is lessening as time goes by and I think my effort to pose run (or land on my forefeet instead of my heels) is really helping to prevent joint soreness and strengthening the sinews and muscles in my feet.
But I'm very slow and I don't breathe very well and I don't feel as if I have a good rhythm when I run -- I still feel as if I'm fighting my way through the air.
I've actually run 5K distances twice at crossfit -- both about 6 months apart and it took me 40 minutes each time. We also recently ran for 15 minutes in one direction with 2 short intervals during the run and then turned around and ran the same thing back again. I managed to get about 1.1 miles on that run.
So I'm interested in improving my running and since we need an overall fitness goal for our nutrition challenge, I'm going to try to complete an 8 week Couch to 5K graduated running program.
I downloaded 2 podcasts onto my iPod - the first is a woman coach from Britian's NHS.
Week 1 starts out with a 5 minute warm up walk and then 1 minute runs and 1 1/2 minutes brisk walks for 20 minutes and then finally a 5 minute cool down.
The other Program is Running Mate Media by Todd Lange -- his week 1 starts out with a 5 minute warm up walk and then 2 minutes of running and 3 minutes of brisk walking for a total of about 30 minutes.

I started out from home using the Running Mate Media program and it took me almost all the way to the CrossFit gym. (2.6 miles) I expected it to announce a half way mark so that I could turn around and work my way back but it didn't. So I get as far as the gym and as often happens to me when I go running, I was suddenly overwhelmed by the need to go to the bathroom --- I was afraid I was going to crap my pants. Seriously. I contemplated calling my son to come and get me in the car but I didn't think I could wait even for that short amount of time. I finally went into an elder care housing facility and lucky for me an elderly gentleman opened the door to the lobby and let me use the lobby bathroom. He fussed a bit because he wasn't supposed to let in strangers but I think he saw the look of desperation on my face.

So on the way back I listened and followed the instructions for week 1 of the NHS Choices podcast. "The podcasts features a narrator, Laura, who guides you through the session, explaining when you need to run and when it’s time to walk.
The podcast also features music that's designed to motivate you through the workout. The podcasts are designed to take you on three runs per week, leaving at least a day of rest in between each run. There is one podcast for each week of the plan – except in weeks 5 and 6, which feature three individual podcasts. This is because weeks 5 and 6 act as transitional weeks, which aim to progress you from a mix of running and walking into running for longer blocks of time.

I actually liked both podcasts and I might try alternating between the two on different days each week just to mix it up and keep it interesting.
Now today I'm heading off to buy some new running shoes --- I'm contemplating the vibram 5 finger running shoe or a very minimalistic shoe to keep me on my toes.

Tuesday, July 5, 2011

July 5

Work out today at 0600 - so much nicer at that time of day.
Short 400 m run and of course I fall way behind the young girl that is running with me -- Work out was "Chelsie"
5 pull ups
10 push ups
15 squats
every minute for 30 minutes
if it takes you more than a minute to finish the round you wait it out til the next minute starts
I did 15 2/3 rounds with black band and modified pushups

Later today I will have to do my 50 burpees

Sunday, July 3, 2011

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Yesterday was my fourth CrossFit day for the week. It was at 7 am - nice and cool outside and I had had the night off from work although I stayed up all night.
At the Box -- Audra had us do a Filthy Fifty --- -- heavens it's a bad workout --- Took me 48 minutes and 18 seconds.
50 of everything:
Box jumps (12")
walking lunges
barbell snatches with 33 lb bar
wall balls with 14 lb ball
jumping pull ups (I had to be reminded to drop down with knees bent)
back extensions (I did 25, not 50)
I was totally wiped out at the end.
I went to Whole Foods and bought duck legs, coconut ice cream (no added suger)
Bison steaks goat milk butter (so delicious I could eat it like chocolate candy).
I took a nap for the rest of the day then I went to work at VMC at 2300. I was so stiff and sore - particularly my shoulders that I caved and took 800 mg Ibuprofen. Then on my break at 0115 I stretched out on the couch and actually fell asleep for 45 minutes.
For the rest of the night I helped out with a few admissions and deliveries and then had my own admission who I thought would deliver before day shift but she didn't
Now I have 3 nights off from work. I will start my 50 burpees / day tomorrow.

Saturday, February 12, 2011