A Month of Cross Fit

Posted on Jul 20, 2014 under CrossFit | No Comment

This week marked the 4th week of doing CrossFit at Solcana.  I wrote about some of my initial thoughts here.  One month in and I would say it is going pretty well.  Getting up at 5am 3 days a week is a little challenging, but knowing that I’ve “registered” for the class pushes me to get out the door.  I’ve been riding my bike as it is only 1 mile away. Some days after working out it is a little hard to ride home.  My arms are wobbly on the bike!!

Last week a co-worker asked me if  I feel any stronger. I kind of laughed as most days I feel weak or sore from having worked out! But I have felt stronger when working out so that is good.  Plus, 4 weeks isn’t really enough time to really see or  feel much difference yet.  It takes at least 6 weeks to really see or feel differences.

I’ve been posting pictures of the workouts on my Instagram feed.

Some have been super-crazy like Jackie on Crackie:



And others are a little more normal…  like “The 7″

IMG_20140707_071905No wait, that was brutal!  My sister and I had been discussing CrossFit and some of the crazy things that happen, like tire flipping.  Well, that week some tires appeared at the box! And sure enough we got it out and flipped it down the alley in teams!



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photo 3

photo 1 photo 2



Last week, I had to workout at home and I was given a great sheet of “at home” or “road” workouts.  Some are super-crazy, so I picked a few that seemed tamer like this one below: 


So all in all, it has been a good month.  One of my concerns about joining was the timing of it all.  Would I actually be able to get workouts in or not.  I missed 3 workout sessions at the box over the month, which isn’t too bad.  All of them were related to Christy’s work schedule.  It is hard to find a babysitter for 5am!!  It is good to have a class to attend and the accountability that it brings.  Plus having a coach there to teach and encourage has been extremely valuable and the main reason I wanted a box – not to mention all the equipment.

30 Days: June into July

Posted on Jul 02, 2014 under 30Days | No Comment

The June 30 Day Challenge was to write a blog post every day. I missed 4 days from the month.  Which isn’t too shabby. Several of those times I thought about something to write and then totally forgot to do it. I did enjoy writing, even though it felt forced sometimes.  Sometimes I had a great idea and then struggled with finding the time for research and writing.  I wrote a bunch of the simple posts via my tablet’s WordPress App.  That is a pretty easy way to write a basic post – but it stores them on the device which makes it difficult to start writing and then update later or add pics or media.

I didn’t do a really good job of recording all of my mileage and it was a little challenging to always remember which way I did my commute.  But my May stats are:

Running – 50 miles

Biking – 85 miles

Crossfit – 11 times (some were core work at home)

Yay, I finally got my running mileage up.  50 miles isn’t anything to get too excited about, but it is definitely and improvement.  The biking mileage on the other hand is a significant drop.  That is partly due to the fact that my commute is now half of what it was during the school year! And a week off during vacation.  I’ve also switched into half marathon training mode – instead of riding mode.   Though I do need to be careful since I’m doing Powderhorn 24.  I joined a Crossfit box about halfway through the month so that is an addition to my training program!

July’s 30 Day Challenge is to be outside for at least 15 minutes each day.  It seems super easy, so we’ll see how it goes.  I would think between my running and biking that I’d easily hit that. Plus at summer school we go out for recess which ends up being about 15 minutes.

Other goals for July are to be consistent at Crossfit and to get some fundraising posts up for Team World Vision.

6 Photos of June

Posted on Jun 30, 2014 under Foto, Highlights | No Comment

A little twist to the 6 word memoir.  Here are six pictures that capture the month of June… (in no particular order)CAM05098






Reaction: Runners World on Lyme Disease

Posted on Jun 29, 2014 under Health, My Running | No Comment

I read the June article in Runner’s World on Lyme Disease and found myself agreeing with most of it, reliving the crazy few weeks of uncertainty with knee trouble, and understanding a little bit more what the $1,500 an hour expert meant but was unable to explain.

You may recall that in 2010 I was diagnosed with Lyme Disease (after a false negative).  In my opinion I first contracted it in 2009 when I had an un-diagnosed fever, that the doctors attributed to H1N1.  Almost 9 months later I had a swollen knee with no physical damage, but was eventually tested and diagnosed with Lymes. Several of my veterinarian friends said that if a dog came in with a swollen knee they’d check for Lyme disease right away!  Fortunately, I haven’t suffered any relapses (at least that I know of)!

This was me:

Because Lyme symptoms tend to come on gradually, many people don’t initially notice the signs. And when they do recognize something’s amiss, Dr. Green says the early indicators–sluggishness, fatigue, muscle aches, joint pain–can easily be mistaken for the flu.

Or if you’re a runner, you may think you’re simply overtraining. “I’ve had athletic patients, runners and Nordic skiers, who thought their fatigue and aches were due to periods of hard training, but they were really suffering from Lyme,” says Bill Roberts, M.D., a sports-medicine physician at the University of Minnesota.

This is why the specialist said to not talk about my past history of Lyme Disease:

Instead, the CDC-recommended blood test is indirect–meaning, it looks for the presence of Lyme-specific antibodies fighting the bacteria. And that makes it quite easy to get a false negative (early in the infection, before your body has produced antibodies) or a false positive (detecting antibodies because you have been exposed to the bacteria at some point in your life).

I’ve definitely been more cautious when I see ticks.   Trail runners are the most prone to get them, but really they are becoming more and more present in suburban and urban areas.  It would be nice if there was a way to kill them off, especially during the annual mosquito treatments…

Garmin vs Phone GPS

Posted on Jun 28, 2014 under Course Comments, Information | No Comment

I’ve often wondered about the accuracy of my phone’s GPS and that of my Garmin Forerunner 205. Could they be equally good at tracking my workouts? I’ve used both before when I was doing interval workouts as Strava doesn’t allow for split timing. You could setup segments in Strava, but that’s a lot of work and would require fairly precise running. I never took the time to compare the data from those workouts. I think I felt that the amount of stopping and small movements wouldn’t be an accurate gauge.

On this mornings run I wore my Garmin and had the phone inside of the Chariot as I pushed the two kiddos on an 8.4 mile run. I had grabbed my Garmin because some little 15 month boy likes to hide things and had hidden my watch. I needed to protect my watch tan line (vanity…). The Garmin covers the area and now is quite useful!

Just for accuracy sake, I use a Garmin Forerunner 205 and have the LG Optimus X and was using the Strava app (discussed yesterday). I pulled the data from my Garmin into Dailymile. Not 100% sure why I did it there instead of RunningAhead which is where I tend to log most of my workouts, but I assume that the website won’t matter too much for this analysis.

Garmin Strava
Distance 8.4 8.5
Time 1:27 1:20:44*
Calories** 910 1,568
Elevation*** 1,784 226

*Strava will differentiate between moving time and total time. Elapsed (total time) was 1:27:19. Crazy that the Chariot was stopped for 7 minutes, but we did stop for water a few times and a bathroom break for the 3.5 year old!

** This is probably not a device measurement but a website one.

*** This could be a reporting discrepancy… My guess is Dailymile is reporting total climb and Strava reports net gain or loss…

Here is a screenshot from the Dailymile entry followed by Strava’s “embed on blog”.


Best Running/Cycling App: Strava

Posted on Jun 27, 2014 under Equipment | No Comment

I’ve tried a few different apps to track my runs and rides. By far the best I’ve used is Strava. It is very stable and collects great data. It also saves your workout data if your phone battery dies and you can upload files from a gps device such as a Garmin. You can pay for premium features, but for most of us they aren’t necessary.

One of the best features is the segments. This allows you to compete against others on certain segments of your workout. You can track your PR for the segment and see where your last attempt ranked. I enjoy seeing improvement over the course of the season. One of the premium features is a segment alert that tells you when you are in a sgement so you can hit it!

There is also a community feature that allows you to track other’s workouts, comment on them, and like them. It also will tell you if someone else did the workout around the same time. So after a race it might say “you did this with 10 other people”. Or on a group ride it might say you rode with John.

Unfortunately,  Strava is really big in the cycling community but not as strong in the running world. Or at least not with runners I know. I would definitely recommend using it as a runner.

Here is a recent photo collage that uses Strava:

Have you used Strava? How would you compare it to other apps? Which app do you use?

Test of Government

Posted on Jun 25, 2014 under Uncategorized | No Comment

This is a quote that Keith Ellison had in his book:

Humphrey said in a speech, “The moral test of government is how that government treats those who are in the dawn of life: the children; those who are in the twilight of life: the elderly; and those who are in the shadows of life: the sick, the needy, and the handicapped.” Those weren’t just words for Humphrey, it was his personal credo, and I quote it quite often.

It is still a good question…

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