CFE week 3

Sunday: 1:35 hour run with 9 by 1 minute hard/1 minute easy, yoga

Monday: crossfit, surprise 8 mile run with Abby!

Tuesday: crossfit, 50 minute run with 8 rounds of 30 seconds sprint/20 seconds easy

Wednesday: crossfit (included a 4 by 400 meter run),  teach spin

Thursday: crossfit

Friday: crossfit, 1 hour run with 5 by hill sprint (3.5 minutes each)

Saturday: yoga

Crossfit 5 days in a row sort of killed me, but I think it was a good crash course back in to work out mode!!!!!

Paleo Preparation

One must prepare adequately in order to accomplish any goal.  Today, I prepare for my 30 day challenge!  Steps:

1. Clean out the kitchen

First, I took out all my beloved gluten free cookies and crackers and donated them to a food pantry. Sad times.   I will miss you, Lucy's maple cookies!

Next, I took all other snacks that Geoff will eat too and hid them from myself on a very high shelf, which Geoff's 6'2"frame can reach easily, but I cannot :-)

Normally, I would have had to do something with my typical ice cream and yogurt stashes, but since we have been on vacation, there were no perishables to dispose of.

2. Restock with Paleo Options

I stocked the pantry with a few Paleo-friendly flours, including almond, coconut, and tapioca.  I filled the fruit and veggie drawers with plenty of colorful options, cooked a few chicken breasts, and boiled a few eggs.  I also grabbed a few cans of tuna, a few packages of local beef jerky, a pound of frozen shrimp, a couple avocados, and a half pound of Boars Head turkey breast.  Lastly, I headed to a little market in Pittsfield that sells Julian's Paleo bread, made with coconut flour!  (You can also order this stuff online too---it is pretty amazing, even for non-Paleo, gluten free folks!)

We typically like to get our dinner meat on the day of at a small market down the street, so my "stocking of the fridge" should take care of breakfast, lunch, and snacks!

3. Plan out the week

Lunch and dinner should be pretty easy (piece of meat, couple cups of veggies, piece or two of fruit), but my typical breakfast of gluten free oatmeal with nuts and raisins or greek yogurt with almonds is going to need an overhaul.  Since my cholesterol is rather high, I am hesitant to make whole eggs an every day thing, so I think lean meats, fruit salads, egg white omelets, and maybe even lean meat will be on the menu.  This will be a huge shift for me and will require some creativity in creating portable options!

4. Make a list of potential trouble spots

I can foresee a number of difficult situations I will have to face over the next month:

a. Any time I pass an ice cream store/stand/truck.  I have an ice cream problem.

b. Going out to eat at certain restaurants: sushi could be challenging, as could places that serve margaritas, as they are pretty irresistable.

c. bars. I guess I'll order water with lemon and observe the chaos!

d. celebrations where dessert is served.  I have learned to "just say no" to gluten containing desserts, but it's going to be a real test on my self control when gluten free cakes, muffins or scones are around.

e. Any time I drive by Esselon Cafe...that place seems to lure me in every time with a siren song of Fitness Muffins and vanilla lattes.

5. Make a list of results I'm hoping for/looking for

Because I'm not looking to lose weight or change body composition (I have been down that self-depreciating, thankless road before, and have finally found my happy and healthy spot---not going there again!), it is a little more difficult to measure success.  But, these few outcomes, although less quantitative, will give me an idea of whether or not Paleo living works for me:

a. fewer breakouts

b. better recovery from workouts (less soreness, more energy)

c. energy levels during the day and in the evening (without the "assistance" of an afternoon coffee)

d. sports performance (this is a tough one, as Ive really just started Crossfit and Crossfit Endurance, but we will see what happens!)

I think all my friends and family will be supportive of my adventure, and if I can enlist others to keep me accountable, keep planning ahead, and get right back on the horse if I fall off in a moment of weakness, I think the next month can be a successful experiment!

Paleo=clear skin?

I have been prepping for my fall class and doing some lit reviews for my student's Paleo independent study, and I've come across some interesting theories on the Paleo diet's health benefits.  Check out Loren Cordain's "Paleo Diet for Athletes" and "The Dietary Cure for Acne" for claims on health benefits ranging from weight loss to improved sports performance to clearer skin.

The "Dietary Cure for Acne" was of particular interest, as I suffered from pretty severe acne in my early 20's, and mild acne for the past few years (it got a LOT better after I eliminated gluten in 2008).  Every doctor I have been to has told me that my disorder is not related to diet, but the research presented in Cordain's book presents a compelling argument to the contrary.  Given that my acne decreased in severity so greatly once gluten was eliminated and my access to processed, refined grains decreased dramatically, I have to wonder what might happen if I were to remove all dairy, grains and legumes from my diet.  Cordain suggests that dairy, legumes, grains, sugars, and possibly nuts may increase inflammatory hormones, and alter sex hormone and growth factor balance, all contributing to acneic skin.  These findings sure make a good case for "going paleo" for a month to see what happens!

The "Dietary Cure for Acne" book suggests eliminating coconut and tree nuts for thirty days as well, as these may impact hormone levels.  So, for this experiment, I will limit nuts and coconut to once per day.  Totally eliminating these seems unrealistic, but may be worth a try in the future depending on my results!

30 days of fruits, veggies, meats and fish, here I come!  Since I'm not interested in weight loss, but am interested in skin clearing and athletic performance, the key here is going to be getting in enough food with limited options.  August in Western Mass, with its plethora of farmers markets should be a fantastic time to do this!

honeymoon week training (week 2 cfe)

Saturday: warmed up 5 minutes, ran 36 minute tempo (slightly under 7 min pace), jogged 5 min home with 5 by 20 sec uphill striders (1 every minute)

(also biked about 40 miles to see a bunch of the city on crappy hybrid bikes....butt is sore!!!)

Sunday: 12 minute jog, dynamic warmup, 4 by 5 handstand pushups againsta a wall (strict)

Then found a mile long hill and did 6 by 2 block sprints, stopping every 2 blocks to do: 10 pushups, 20 squats, 30 double unders, 40 situps.  

So, ended up getting in about 1000  meters of sprinting uphill, 60 pushups, 120 squats, 180 double under and 200 situps total!  cooled down about 7 minutes to  get back to the inn.

(also walked around the city and Bainbridge Island  a ton....maybe 5-6 miles total?)

Monday: warmed up 12 minutes, sprinted 20 by 30 seconds hard/1 minute easy, jogged home (about 58 minutes total).  This looked easy on paper, but was pretty damn hard!

(also biked about 20 miles and kayaked leisurely for 2 hours)

Tuesday: 15 minute warmup, 3 sets of (20 double unders, 15 squats, 10 hand stand pushups), ran hard up a hill (abut 3/4 mile) and at the top did 3 sets of (20 double unders, 15 squats, 10 pushups), cooled down about 6 minutes

Wednesday: 10 minute jog to warm up, 25 minutes at tempo effort, 6 minute jog back up the hill to get back to the inn

(travel day: walked around carrying a bunch of suitcases for a couple miles)

Thursday: A little bit of a rough one.  Had a severe reaction to some sort of mistakenly consumed gluten containing food last night  (up all night with hives, bathroom trips, all around a pretty bad experience). But, jogged 30 minutes to and from the pharmacy for some antihistamine in the morning and then went to the gym at the hotel and did: 

3 sets of (10 strict pullups, 10 each side lunges holding 40lbs, 10 strict knees to elbows), rested 1 minute and then did 3 sets of (10 strict chest to bar chin up style, 100 single under jump rope, 10 thrusters holding 40 lbs).  

(also walked a few miles around Portland, through Washington Park and to the zoo!)

Friday and Saturday: travel Days and time in LA with Grandma! No workouts. Enjoyed seeing family and last days of our honeymoon :-) Back at it tomorrow!

Paleo Challenge

I have a student researching and writing about the Paleo diet this summer, and I am teaching a"Diet Theory" course this fall that includes the diet.  Although I have made fun of most diet theories in the past, when done right, the Paleo diet is pretty great. It  can help people avoid allergy, intolerance, and chronic inflammation-provoking foods while providing a plethora of nutrient dense options.

In a nutshell, a "Paleo Dieter" eats as a hunter-gatherer from the Paleolithic era would, focusing on nuts, seeds, fruits, veggies and meats while avoiding   legumes, grains, dairy, and sugar. I love the theory (this is simple, clean eating at its best!),  but think the practice can become a little difficult for the average person, who lives a hectic on-the-go lifestyle and doesn't prepare the majority of his or her meals from scratch.  It can also be difficult in terms of cost, as grains and beans are pretty cheap sources of nutrition, whereas high quality fruits, veggies, and meats can be on the pricey side.

Furthermore, some people end up eating a super high fat diet when they "go Paleo", trading in whole grains for baked goods made with almond and coconut flour, and use the diet as an excuse to devour pounds of bacon and burgers.  These foods should be eaten in moderation on any diet.  If non  starchy veggies, fresh fruit, and lean meats act as the "every meal foods", the Paleo diet is a nutrient rich, minimally processed diet with few empty Calories. That gets my. Seal of approval!

 I actually have been recommending a Paleo-ish diet for my weight loss clients for years, but have always focused on removing foods or food groups one at a time rather than all together (I.e. removing dairy or wheat for a week or two and "crowding in" fruits, veggies and lean meats). Some clients seem to do really well on dairy and quinoa and oats, while others find that taking these foods out is a better choice.    Using this methodical approach, I have found some great results including decreased cravings, less bloating, quicker recovery time, fat loss, and more energy among my clients.

Some clients choose to eat a mostly Paleo lifestyle, but need a few treats a week, such as ice cream with a friend, fetuccini Alfredo at grandma's, or a scone from a favorite bakery.  Some people just aren't meant to be food nazi's and rebel both mentally and physically when they are told they "can't" have something.  Typically, I fall in to the "moderation" category with my own diet.  Living without margaritas and sushi and  ice cream is a bit too restrictive for me.  I also enjoy my Greek yogurt, gluten free Canyon Bakehouse bread and Food Should Taste Good multigrain chips on a daily basis :-). 

But then, on my trip to Olympia for a conference,  I ended up eating a purely paleo diet for 6 days due to lack of other options: I have celiac disease and there were no gluten free grains, and dairy choices included sugary yogurt and processed cheese, neither of which were vey appetizing.  So my days included eggs and fruit for breakfast, salad with lots of meat and veggies for lunch, fruit and nuts for snack, meat, roasted veggies and salad for dinner, and a glass of wine to finish off the day....and I felt AWESOME! I needed less sleep, I was able to sit through many hours of meetings each day, and woke up at sunrise each day excited to complete intense crossfit and running workouts!  By then end of my trip, I thought, "There might be something to this Paleo thing".

However, I am going to go back to my old ways and indulge in any (gluten free) culinary delight I choose in Seattle, Portland and LA.  It's my honeymoon, and that's a time to savor every moment, and not a time to inflict dietary restrictions on myself!

Since I am going all out with this CFE (crossfit endurance) program, I am going to go for it 100 percent and take a "Paleo Challenge" for the month of August, removing all added sugar, grains, legumes, and dairy from my diet.  After the 30 days, if the results are great, I will think about limiting some of my grains, treats and dairy on a consistent basis....but I'm sure going to miss my Ice cream visits with the cows at Cook Farm these next 30 days!  I will document my eating habits and share some recipes along the way! 

Week 1 CFE Marathon Training

My time frame at the conference for exercise was before 7am, so I had to be efficient!  

Saturday: easy 30 minute run and Bikram yoga

Sunday: "long run-10ish miles"  with 3 by 10 minutes hard with 3 minute jog between (20 min warmup, 20 min cooldown)

Monday: Crossfit workout-2 min pushups/2 min sit ups/2 min squat/2 min double under practice/run 400 (repeat 3 times), plus about 25 minutes of jogging (got in 150 pushups, 155 situps, 163 squats, had trouble on double unders so just practiced for 2 min at a time)

Tuesday: 20 minute warmup, 8 by 45 second sprint uphill with jog back down.  10 wall walks up a tree, 20 burpees, and jogged back home

Wednesday: 3 mile run, repeats of 50,40,30,20,10 reps of double unders, pushups, and lunges (total time=16:41), 1 mile run.

Thursday: warm up 30 minutes with 1 mile jog and lots of mobility, 5 min hard/2.5 min easy/6 min hard/3 min easy/7 min hard, 18 min cooldown through the woods.

Friday: Rest! (tomorrow I will rest my runnin' legs and explore Seattle!!!!)

(1 yoga, 3 CFE runs (1 long tempo, 1 short interval, 1 long interval), 3 crossfit workouts)

All in all, great week of exercise and productive week of work here in Olympia  :-)

Adventures in Olympia

It has been a great week at the Washington Center Learning Communities meeting....I have had a blast with my team, we have gotten a lot of work done, and the weather and scenery couldn't be better for early morning running!

I saw a deer on all 5 of my runs in Olympia this week.  The little lady pictured below was hanging out in a group of trees right smack in the middle of the evergreen campus!

My friend sent me a link describing what it means to run in to a deer:

"When a Deer totem enters your world, a new innocence and freshness is about to be awakened. New adventures are just around the corner and there will be an opportunity to express the gentle love that will open new doors for you".  

I think this means my honeymoon is going to be awesome :-)  One more day of intense meetings about our Learning Communities program, and then I'm booking it to Seattle to hug my husband!!!

Crossfit on the Go

I am across the country at a conference for the next few days,  and for my honeymoon the following two weeks with no gym access.  That means no Crossfit, right?  Well, not really.  Although I miss my deadlifts, squats, and power cleans already, many of the other Crossfit moves can be done with little to no equipment.  I found a few sites that recommend  "vacation WODS (workouts of the day)", and put together a list of my favorites here that I will get in, along with  my CFE runs, while I am away from home!  Best part is, I am done with my workout in about 45 minutes with warmup and cool down, so I can focus on working on our college priorities at the conference...and spending plenty of snuggle time and explore the city time with Geoff on our honeymoon!

WODS: (always complete a dynamic warmup and mobility exercises)...the only equipment I need is a wall and a jumprope!

1. 2 min max pushups, 2 min max situps, 2 min max squats, 2 min double unders, sprint 400 meters, rest 1 min (repeat 2 more times)

2. 3 by (10 wall walks, 20 burpees)

3. run 400 meters, 50 squat, run 400 meters, 50 pushups, run 400 meters, 50 situps, run 400 meters, 50 double unders

4. 21,15,9 reps of walking lunges (both legs=1 rep), handstand pushups, double unders

5. run 1 mile, 10 wall walk, 20 handstand pushups, 40 situps, 60 squats, 80 double unders, run 1 mile

6. 50,40,30,20,10 double unders, pushups, and walking lunges

7. 2 min/90 sec/1 min of pushups and situps

8. 2 min double under, 2 min wall walk,  800 meter run (repeat 3 times)

9. 5 rounds of (10 burpees, 20 pushups, 30 squat, 40 situps)

note: if I can find a bar, I will add in some pullups, chin ups and toes to bar to the mix!

CFE Runs: (always warm up 5-10 minutes and do some drills)

1.  8 by 200 meters on 3 minutes (start a new one every 3 minutes)

2. 5,6,7 minutes hard (resting 1/2 the time of the interval)

3. 40 minute tempo run

4. 9 by 1 minute hard/1 minute easy

5. 20 by 100 meters with 1 min rest between

6. 25 minute tempo run

Next time you are on vacation, give these "workouts to go" a try!

CrossFit Endurance Experiment

After quite a long hiatus, I'm coming back to "eat, drink and go fast" to document a very new and different experiment: Running a marathon and rowing a 5k race season using Crossfit Endurance.  

I had a wonderful 30th year on one hand: I fell in love, got married, became a tenured professor and helped a lot of clients through health counseling, rowing coaching and teaching.  But on the other hand, I totally destroyed my body by shedding 10 lbs to "get faster", training through a lot of pain and fatigue, and racing a pretty miserable marathon that left me feeling destroyed, both mentally and physically. After 4 months of sulking, I needed a serious reboot.

On the recommendation of friends and family, I tried Crossfit at Pioneer Valley Crossfit in May and have totally fallen in love with it.  I went from feeling stale, injured, burnt out, and self conscious that I don't "look like a runner" to feeling energized, comfortable in my own skin, hungry for competition,  and respectful of my muscular build. Thank you for making my life better, PVCF!

However, I'm not ready to abandon my rowing and running teams, so I need to figure out how to train smart, stay healthy, and keep my passion for my sports.  Crossfit Endurance seems like a good fit.  

While travelling to washington for a conference,  I read a book called "Power, Speed, Endurance" by Brian Mackenzie, founder of Crossfit Endurance. The  program involves 4-5 crossfit workouts (including a variety of strength and conditioning exercises) , plus 2-3 sport specific workouts per week per sport (in my case, running and rowing).  The program is very attractive to me because it allows me to continue with crossfit, rowing, and running, and gives me permission to rest and recover.

 I have always had a problem overtraining (running over 70 miles, plus logging a few hours of cross training while working over 60 hours per week and never taking a day off---which I do fully understand is a little over the top) so this will be a huge change in mindset for me.  And I'm feeling ready for that change!

I hope that documenting my journey will result in the following:

1. Keep me accountable...mostly keep me from exercising on my day off and/or throwing in the towel before I give this thing a chance :-) I want to take these next 4 months to give this new training a fighting chance, and not go back to my former self-destructive patterns.

2. Document what's working and what's not: seeing things in writing always helps me coach myself a little better. 

3. Help others who have had an athletic year similar to my last one: I'm sure there are others out there who have experienced similar training cycles as my 2012 Philly marathon disaster, and hopefully this blog will help them consider this "outside the box" training method.

My goals are not necessarily "PR"
 focused, although that would be an added bonus. Instead my focus
is threefold:

1. As my Western mass distance project running club motto says, "Respect the Process". I am going to commit to these next 13 weeks 100 percent and learn some things on the way

2. Learn to listen to my body better and avoid injury: no matter what the time, I want to cross the finish line of that marathon on november 3rd happy and healthy.

3.  Prove to myself and others that I can train and compete at a high level while "having a life"---spending quality time with my loved ones and committing to the nutrition and fitness work I am so passionate about. In the past, my work and social life have suffered during training cycles due to my obsession and exhaustion!

So here it goes! I'll ease in the next couple weeks with conference and honeymoon workouts in Seattle, Portland and LA...then,  July 28 to November 3rd 2013 will be my full force Crossfit Endurance experiment!