executive decisions

Yes. I know. It's been a while. In truth, today was my first run since the Mermaid Run. Seriously. I need to get back on track. GAH!

In other news, I chopped off my hair. I needed it. Yay. The photo to the left is what it currently looks like. Yes. It's short. And I'm happy. Sometimes a gal just needs some change...

Today's Small Victories
 I ran. (I ran so far away... And I ran. I ran til night and day... I couldn't get away...)

Warm-up
Psyching myself out for the run!

Today's Workout
Run 3-ish miles

Notes (to myself) about this workout:
This was my intention: It's been a while since I've run or worked out. I wanted to do this slowly. Therefore, I intended to run 5K at a 4:1 pace (4 minute run, 1 minute walk) so that I could practice the POSE technique. I sported my Nike Free to do this.

This is what actually happened: A few minutes into the run, my pants started falling down. Seriously. As in I had to run to the nearest bush to make sure I was still decent. As in when I was decent and started running again, my pants fell down. AGAIN. This meant I had to walk. I was trying to beat the sun setting, so I fell a little short of my usual 5K.

These are the valuable lessons I learned today: POSE running isn't as drastic as I imagined it to be. It's simple actually. You lean forward, like you're about ready to fall. Once you do that, the body automatically starts to propel itself forward and you run. Because of this, your strides are automatically shorter and your heels kick toward your butt. The change in form is subtle, but I see how it is efficient. However...

...with all the hub-bub about POSE running comes all the hub-bub about shoes. Even I fell for that silly trickery. I was actually going to purchase the New Balance Minimus to wear for short runs and then use my regular motion control for the longer runs. After today, I've made some executive decisions about shoes - including holding off on buying the Minimus because...

...the important thing about POSE running is the technique itself - short strides, lean forward, striking at the midfoot as opposed to the heel. It's about the technique, not the shoes. I've been thinking about this for a while and it finally came to me while walking (to avoid my pants falling off) today...

... My shoe does not determine my running technique. I determine my running technique. Therefore, it shouldn't matter what shoe I wear because shoes are about the support that your feet and your body need. I'm not built like a lot of runners. a.k.a. I'm fat. And I have flat feet. And I'm prone to ankle sprains. I need my motion control shoes because I need the support. In just looking at minimalist runners, they're all thin and light, which is why thy can handle a minimalist shoe. I just don't have those kind of feet or that kind of body. I'm okay with that...

...I came to this conclusion when a runner passed me by. In watching his technique, he was definitely a POSE runner, but he as wearing traditional running shoes. This is probably because he naturally runs that way. See? You can POSE in shoes. You can. You can. You can. Ha ha!

...Finally, low-rise workout pants have to place in my high-impact workout repertoire. Period.

barefoot and running

As you all know, I'm running the Nike Women's Half Marathon in October and right now, I'm trying to iron out some training issues before I go into training mode later next month. Currently, I'm re-visiting the whole barefoot running debate. I'm not interested in not wearing shoes - especially after reading this. Rather, I'm interested in the running technique. Simply put, pose running or barefoot running focus on  landing on the balls of your feet as opposed to striking with the heel. Unfortunately, when reading through the info online, the discussions focus on the shoe debate. It's a little frustrating because I'm not one for extremes. Rather, I want the best of different worlds. I want to wear shoes, but I also want to run more efficiently.

For more information, check out these links:

'You're crazy'

Study: Humans Were Born To Run Barefoot

Barefoot Running: Two sides of a very hot topic.

After sifting through some sites, I finally found these two videos. The first one is a news clip from BBC that showcases the pose running method. What I like is the testing and that they're wearing shoes, but showing how efficient the technique is.


Here is the second video. I like that it focuses on the method of running, which emphasizes the foot strike. In traditional running, you strike with the heel, which apparently is not good for your feet or your body. In pose running and barefoot running, you strike with the balls of your feet, take short strides, and try to hit your butt with your heels. Also, this video shows a great transition from heel striking, to barefoot running, to using minimalist shoes like Vibrams, and then running in shoes.


With that, I've decided to do my short runs with my Nike Free shoes. I'm using short runs to focus on technique and get used to this style of running. For longer runs, I'm using my traditional motion control shoes (which are old enough and are flexible) while maintaining the new form. I'll do this for a month before deciding what shoes to invest in. (Yeah. My running shoes are about three years old, so I need new ones. The Nike Free are less than a year old, but pretty beaten up.)

In terms of shoes, I'm eyeing the New Balance Minimus Road. I tried them on recently and I need a Men's size 8 in the black/red. I loved the toe box, but the women's model was too narrow (the "padding" kept hitting the arch of my feet). Hence, I need the men's model. Admittedly, I was inspired by this video:


Also, I'm a big fan of New Balance shoes. I currently use and love these motion control shoes. While I'm willing to get another pair, I'll need to wait to see how running in minimalist shoes treats me. If I like it, I'll need to change up my longer mileage shoe.

For now, technique now, shoes later.

go mermaid, go!

This past Saturday, I ran the Mermaid 5K with Miss Lori and Miss Lyn. They both had their daughters run the race too. It was really great to see all the athletes there, especially the little girls who ran the mini-maid! Everybody crossed the same finish line. Overall, it was a great event and I'd definitely do it again. However, I do have one complaint... The announcement for the mini maid race wasn't very clear. One moment, they announced the race would start in 3 minutes, the next moment, there was a gang of little girls running to whoknowswhere. Boo! Anyway... Many thanks to Lori and the SO for taking pix. Here are a few of them. Enjoy!

While waiting for the 5K to start, we decided to take a group
pic by the finish line. Yes. Those are spirit fingers you're
looking at.

And here we are waiting for the race to start.

Admittedly, this is my favorite pic. EVER. My jaw gets a
little tight, so I tend to loosen it up a bit. (I see Manny Pacquiao
do it sometimes.) What it has to do with running? Not much. While I
was poking my jaw, the SO asked, "What kind of stretch is that?!"
and I just started bursting into laughter. Hence, the silly photo.

And here we are after we finished.

ready!

Bib. Check. Timing chip. Check. Swag. Check. Check. I'm ready to go, baby. Let's do this!!
Yes. The following song will be playing on my ipod as I run it, run it!

what does a runner look like?

For the record, Run Fatboy Run is one of my favorite movies EVER! I have no idea why I don't have the Blu-Ray yet. As mentioned before, I had major blister problems when I trained for Maui in 2005. This scene just cracks me up. Yes, my blisters on both feet were comparable to the one you see in this clip.

Today, my dear friend Lori sent me a link to this message board where they were discussing the age-old question: What does a runner look like? The person who started the thread shared an experience at her local running store where a sales girl said, "Wow. You don't look like a runner." When you get the chance, take a peek. It's a riveting read.

I'd like to stand on my soapbox and rant about such a bullshit question. What does a runner look like? If I referred to Runner's World magazine, I'm sure that someone like me would be far from being a runner. But you know what? I'm fat and I run. If you have a problem with it, you can suck my blister shield-soaked toe! If I were the woman on the message board, I would have told the sales lady, "I don't know what a runner is supposed to look like. But now I know what an asshole looks like!" (That's my short answer. Deep breath. Continuing...)

These days I'm trying to be less mad and more productive. (Sometimes it works, more times, it doesn't. I'm trying, folks!) With that, I'd like to leave you with some pearls of wisdom from John Bingham. His book, The Courage to Start is what inspired me to start running. Here it goes:

If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.
-John Bingham, Runner and author

Today's Small Victories
I ran another 5K!

Today's Workout
Run 5K with Lynn and Israel

Notes (to myself) about this workout: I felt good after this run. However, I'm still trying to find my footing with running. At the end of each run, I feel winded and irritated because I get tired too easily. And then I get disappointed because I know I can run better, but I'm just not hitting it like I like to. I think I need to backtrack and go back to interval running - 4 minutes on, 1 minute off. I also need to have a more consistent training schedule that includes weight training. Of course, dial in the nutrition. Finally, patience. I need some patience...

crazy

These days, this song keeps me going. Love it! Enjoy. fathlete confession: I meant to embed the actual video, but the official youtube thingy won't let you do that. Boo!

Today's Small Victories
I did my run!

Today's Workout
1 hour of yoga in the morning.
Run 5K.

Notes (to myself) about this workout: I'm convinced that my Nike app doesn't like me. I say this because it claims that I run a half mile less than Lori, who happens to be running right next to me. It also says I run way slower than her, even though she's running right next to me. It's official. Nike hates fathletes. Boo. (I kid. Silly technological ma-le-functions!)

Coca CrossFit Plus

I'm all about progressive ways about approaching health and ideas of fat, athleticism, etc. Admittedly, one of the things that bothers me about CrossFit is the slogan, "Forging elite fitness." This is because it seems so limiting and uninviting. If CrossFit is adaptable for every BODY and fitness level, then I don't understand why it should belong only to the "elite." (Yeah. It only sounds cool until a brilliant someone points out that it doesn't make sense, huh?!) Anyway...

Confession: I stole this photo. This is
Kate "killer" Rawlings, owner of COCA CrossFit.

I just wanted to take a moment to give major KUDOS to the folks at COCA CrossFit, located in Ohio. Today they just started a great program called Coca CrossFit Plus. The program is designed to: "...provide a safe non-judgmental environment where plus size clients can participate in regular CrossFit classes. Workouts will be designed for any size, shape or fitness level." The program is headed by Kate "Killer" Rawlings. fathlete confession: I'm always suspicious of people who try to do programs like this. It comes from my, "only a fathlete knows what another fathlete needs" mentality. HOWEVER, I'm positive that Kate and the amazing folks at COCA are going to do a fabulous job with this program.

After doing some research, I was really inspired by Kate's story. She was a D-1 athlete who, after college, gained over eighty pounds. She went from that to placing 29th at the 2010 CrossFit games. For an interview with Kate, click here. Also, when I emailed her asking about her program, she replied promptly and was very kind. Again, KUDOS and good luck! I'm sure we'll be hearing great things about Coca CrossFit Plus!

For those of you who consider yourselves plus size, are in the Ohio area, and are a little intimidated with CrossFit, I recommend that you give COCA CrossFit and/or their Coca CrossFit Plus program a shot. You never know what you can do until you give yourself a fair chance to try!

fierce products: armpocket

Now that I'm slowly, but surely getting back into the swing of running, I'm also trying to figure out the whole gear thing. fathlete confession: Now that I'm training, I'm realizing why three years ago, I declared no more long distance races for me. It's a bathroom issue. I'm not big on using port-o-potties and when I trained for Maui, I mastered the art of "holding it til the run ends." Seeing that I'm older and my bladder is weaker, that strategy doesn't work very well. Gah! But this post has nothing to do with sorting out bathroom issues. Moving on...

I'm trying to decide what gear works for me. Things have changed since my last two major races and the gear available is amazing! I used to run with my ipod shuffle. These days, I'm running with my iphone because 1) Nike+GPS iphone app is awesome. 2) It's safer to have your phone on you when running. Thing is, it's a bit bulky. After shopping around, I found a great product called armpocket. I really like the sport i-20 with the clear window (pictured above).

Before I begin telling you how awesome this product is, it's only right that I let you know that I actually had to return my armpocket. This has nothing to do with it being a bad product. I now know that I'm just not someone who likes to run with something strapped to my arm. I find that my hands tend to swell when I run with it. This might have something to do with the arm band needing to be snug and my arm needing some circulation. Again, it's a me issue and not a product issue. Moving on...

For those of you looking for an armband to hold your iphone (or other device during runs), I highly recommend the armpocket. First off, it's secure. There is light bounce, which is normal. But overall, it stayed in place and didn't twist around or cause any chafing (which is a testament to good design, including good placement of the velcro). Second, it comes in a variety of colors (including purple, which is now in stock... but wasn't when I bought mine... just sayin'). Third, it carries what I think are the essentials: an iphone with a case, keys, id, cash. Finally, because it has a clear plastic window, it protects your iphone (no need to worry about it being drenched in sweat). Overall, if you're someone who likes to wear their gear on the arm, this is a great product.

Today's Small Victories
I made it to SF for a hike.

Today's Workout
6 mile hike in SF

Notes (to myself) about this workout: In total, the SO and I were out for over two hours. It wasn't particularly hard, but it was a long hike/walk. Big kudos to the SO who really stuck it out. He's recovering from an injured achilles and I know this hike wasn't easy. However, we finished and he's recovering nicely. As for me, I'm okay. I'm a little sore and slightly disappointed that I'm not running more. However, I need to cut myself a break. The Nike Half isn't until October, so official training doesn't start til July. With that, I just need to ease into the running. One step at a time...

**FYI I am in no way paid or compensated for sharing my opinion about the armpocket or any of the products I feature in “fierce products.” These are just things that I personally like. However, if you are from armpocket and you want to shoot a gal some stuff to try out, I’d have absolutely no objections to that. I promise to share an honest opinion about it!

to be a mermaid

The Mermaid Run East Bay is a week away and I gotta say that I'm REALLY excited! I'm running the 5K with Miss Lori and Miss Lyn. Both of these lovely ladies also signed up their daughters to run the race. AWESOME! For those of you who don't know about the Mermaid Series, please check out their mission statement:

Mermaid Series is building a welcoming community that inspires women from all backgrounds to uncover and realize their full potential.

Mermaid Series strives to serve as a catalyst for change in women's lives as they set and discover new goals for themselves in fitness and in life. By providing training, support, motivation and eco-friendly events we are committed to the pursuit of our participants healthy lifestyle.

Our events aim to provide an opportunity for a positive change while making each woman regardless of their ability feel welcome.

This is exactly what I love about the Mermaid Series and why I have decided to participate in both bay area Mermaid events this year. Any organization that honors building a community of support in order to inspire change in people's lives deserves a BIG KUDOS in my book. I'm always the first to admit that I'm not the greatest runner and running isn't my favorite thing in the world. However, running has and continues to play an important part of my life.

As I've mentioned before, I started running because I believed in the cause I was running for. I wanted to push my body for something greater than nice calves and bragging rights to completing a marathon. However, in the process, running became a symbol of how I would tackle life's challenges. Of the many lessons I've learned while training for a marathon, it's that the race - whatever that may be for you - is about finishing. It's not about the time or the distance, it's about finishing. I learned that all too well when I crawled in tears to the finish line in Maui.

When people think of the concept of running, most people think in terms of running away from something. Each time I run, I ask myself one question: What are you running to? When I've answered that question, my goal is clear and it makes running (the activity) worthwhile. Again, I can't wait for Saturday and many many more Mermaid runs to go!

Today's Small Victories
I made it to yoga. YES!

Today's Workout
One hour of yoga

Notes (to myself) about this workout: Yoga rocks. I need to do it more.

born this way

fathlete confession: No matter what you say or think, I am NOT a Gleek! However, I am in deep love with this week's episode which featured Lady Gaga's "Born This Way." Here's the clip:


In particular, I LOVE what Tina (aka the Asian gal on the show) declared. It's become my new mantra of sorts. It goes a little something like this: ‎"If I don't have many Asian sex symbols to look up to, I have an obligation to become one myself. My new mantra is: Be the change you want to see in the world."

POW! Eat that, world of haters!

Today's Small Victories
I ran. I sucked. But I did it. Oooh! I finally found my running hat.

Today's Workout
Run 5K

Notes (to myself) about this workout: This was the worst run I've done in quite a while. I was sucking air, my hands were swollen, and I just wasn't feeling it. It's not like me to not finish a run, so I ended up walking the last half mile. Many thanks to Miss Lori for hanging in there with me. Gah. Bad run:(

On another note, I wonder if compression makes a difference. This was the first run I did where I was compression-less. Hmph.

in defense of running

The 2005 Runbutans

To put this all into context, it all started with this post where Freddy talks about running and marathons and why they're over-rated. Recently, this same exact post was re-visited here. I'm not going to lie. I didn't really appreciate it the first time around. With that, I posted the following response (which no one really cared about):

Marathoner or CrossFitter or both, it all comes down to different strokes for different folks! Don't let the fatty fool you, I ran a marathon five years ago and it was a great experience because it showed me the different ways in which I could push my body. In fact, whenever we're doing a tough WOD (e.g. Mr. Josh) and I want to throw in the towel, there's always a voice inside me that says, "Come on Joanne, you've run a marathon in dead heat of Maui, you can do this!" There is just something about finishing a marathon that continues to be meaningful to me today. 

Also, I ran the marathon to raise money for a charity that was near and dear to my heart. At the time, it wasn't about health. It was about pushing my body in the name of something beyond me. Training for the marathon also provided me the chance to get to know SF and Berkeley in ways that I wouldn't have. Running is a great way to explore your neighborhood, appreciate nature, and such. It's as fulfilling as you make it. 

I agree that long distance running isn't ideal for most. Marathon training tore up my feet! Shortly after finishing the marathon, a friend sent me an article about a long-term study done on marathoners and ultra-marathoners. It stated that these athletes were more prone to heart failure because the body isn't meant to handle that stress. It also stated that such athletes tended to develop mental "issues" later on in life. Something about oxygen to the brain. I'm not saying that the article was 100% correct, but it was enough for me to re-think running. 

I have great respect for runners and athletes from all walks of life. Do what you love and what adds to your life. At the time, long distance running worked for me. Currently, CrossFit works. At another point in my life, something else may work. I decide the destiny and parameters of my fitness. No one else does.

In re-visiting the debate, I certainly do not like it any better the second time around. There is a difference between a perceived standard of fitness versus someone setting a personal goal for him or herself. Also, it's unfair to post two opposing bodies to represent the variety of athletes that run (both short and long distances).  Alas, this time, I decided to just shut up... for the time being. Luckily, my gal pal Lori chimed in as a voice of reason. Here's what she had to say:

When I first started at OW, don't know if anyone remembers, I couldn't even run a 400 without stopping! With just the training at OW I completed a 5K in good time and now am training for a 1/2 marathon. OW rocks! 

I actually hate running and now realize I hate it because it is all mental and in my head. Everytime I lace up the shoes for a run, I convince myself that I can't do it or that I will be bored to death....but I push myself to do it to break that mental barrier. The more "running fit" I become the more I am enjoy it and being outdoors and the more rewarding it is becoming hitting new PR's both on distance and quickness. 

I think Crossfit and distance running is a perfect combo...why not?..win win! Plus you get to buy all kinds of shoes! 

Also, thanks Angela! :)

In short, every sport or athletic skill has its value. Though I've declared time and time again that I'm not interested in doing another marathon, I make this claim having given it a fair shot. For now, marathons have no future with me. But I commend anyone who is willing to take on the challenge. It's a different experience and one that I continue to value. Unlike some, I don't think it's fair to disregard a sport without having gone through the experience first (cough cough. comments section. cough cough.). It's just plain unfair. To those who claim that anyone can do a marathon, DO IT. Then talk your shit.

the fierce runner

Taken at the Kaiser 5K earlier this year.

I'm not sure if you all know this, but this blog started when I decided to run the Maui marathon back in 2005. It was originally called "the fierce runner" (hence the URL). Back then I had fantasies of being a bona fide runner, participating in marathon after marathon.

However, that dream died quickly when I started having major blister problems. For some reason,  every three years, the running bug tends to bite me. This year is no different. After the marathon, I didn't touch running until 2008 when I ran the Nike Women's Virtual Half Marathon.

I can't quite remember why, but I haven't run much since then. This year, 2011 is again, the year of running. It started with the Kaiser Permanente 5K back in February. I ran this with Miss Lori because I've always wanted to run this event. It was a lot of fun and I plan on doing it again next year. Because this was such a great event, Miss Lori and I decided to run the Mermaid Run East Bay in a few weeks. That's also a 5K that we signed up ages ago. Miss Lyn will also join us:)

With the Mermaid run on my mind, I was wondering if I would be ready or willing to run another half marathon. I've always wanted to run the Nike Women's Half Marathon again. It's a great event, but terribly difficult to get into, since they pick via random lottery. As luck would have it, one of my students told me that this year, they're allowing college students to bypass the lottery and get in for a discounted rate. Viola. I'm in and running it in October! fathlete confession: I'm seriously considering signing up for the San Jose Rock n Roll Half Marathon just two weeks prior the Nike Half. It would be a good practice run. Hmmm.... Still seriously considering it.

Finally, I've been so jazzed about the Mermaid run that I decided to sign up for the Mermaid Run San Francisco in November. This time I'm doing the 10K.

Yes folks. This is the year of the fierce runner. Watch out!

back in the saddle again...

Last Thursday, I saw Rex Navarette perform at the
 San Jose Improv. Here we are: Dorothy S., Rex, Shirl R.,
me, and my sis. Such a fun night!

Hello all! Apologies for being MIA. Truth is, I was off beat with my New Year goals in January. Lots of stuff has been keeping my crazy life insanely busy. Unfortunately, my workout life has taken a toll. Luckily, I'm back on track and in full force!

Well, maybe not full force, but definitely looking for some consistency.

In truth, I avoided the gym in January because I can't stand all the band wagon goers. The idea was to wait til February to get my New Year goals in line. That way, all the band wagoners would be gone and I'd be in a better state to start off the New Year. Besides, since I'm kinda part Chinese (by virtue of being Filipino), I guess it makes sense that my new year starts on a different calendar (smirk). For now, I'm glad to be back in the game. Cheers to good health this year. Woot!

Today's Small Victories
I followed my healthmonth.com rules quite well. (Note: Will elaborate on what healthmonth is in a later post. For now, just know that it totally ROCKS!) Yea first day! Also, I shopped for some inexpensive grass fed beef and marinated a batch for some good eats for me and the SO. Since I was on a roll, I whipped up a batch of home-made primal chili while snacking on fresh cucumber salad. Ahem. Did I mention that I did some reading and class prep to boot?! Yea!

Warm-up
In the morning, I did my first yoga session of 2011. YES! Awesome!

Some random craziness with Freddy that included jump ropes, stretching and other stuff I can't recall.

CrossFit One World WOD
Complete the following 5 times:
1 minute of 5-10-15 yd long shuttles (suicides)
Rest 30 seconds
1 minute of kettlebell swings (35# Russian style)
Rest 30 seconds
Score total kettlebell swings.

Joanne's Final Score - 167 kettlebell swings

Notes (to myself) about this workout: I love anything that involves a kb swing! Though I suck, I also love getting to work on the jump ropes. Finally, yoga rocks!

from le twins...

...for le twins. This is the post that I dedicate to le twins Mary and Maria. These crazy ladies gave me some awesomely hilarious gifts for my bday this year. While I know you're likely to be fixated on the candy tassels, do take note of the funny cards. I love these two bad asses!


Today's Small Victories
I made it to the gym. Also, I'm trying to get back on track with respect to cooking and prep. I've been slacking because of the holidays. Today I was back to my green smoothie with eggs and Canadian bacon breakfast. Gah. I need to spice up the eggs and bacon thing. It's getting kinda old...

Warm-up
N/A

CrossFit One World WOD
Run 2 miles
Joanne's Final Time - roughly 19 minutes

Notes (to myself) about this workout: You may have noticed that I didn't do the posted WOD. This happened for a few reasons... First off, I came in late. While I'm sure Raz would have let me jump in, I think coming in late is a little rude and if I can help it, I'll do my own WOD on my own time. Second, it's the new year and I ended up getting too involved with chit-chat with some of my favorite people. I meant to run 2.2 miles and then row 2k. But time ran out. About the running.... I ran the 2 miles and then walked for about three minutes, and then ran the rest. In total, I was out for under 24 minutes. I don't know what happened. I guess I just ran out of gas and decided to walk. Man, I'm in so out of running shape. Boo! On the upside, if my calculations are correct, my running time averaged under 10 minutes per mile. If that is so, then this is the fastest mile I had ever run. I've never even known my mile to be in the 10 minute range. Woot!

Getting back in the game slowly but surely...

hello 2011

I have decided that the theme for 2011 is RUNNING. Thoughts are still brewing, so I'll elaborate on a future post. For now, the photo to the left is the FIRST photo taken of me this year. My dear friend Margaret is the person with me. We spent NYE at a restaurant in San Jose. For $40, it was all the booze you could drink. Unfortunately, not a drop of water was available. If you didn't know, I'm not much of a drinker - just a social one at best. So yes, that is champagne in my hand. Dehydration was setting in and I just needed something wet. Gah!


Today's Small Victories
Made it to the gym!

Warm-up
Row 1000 meters (Jason's technique - pull hard and fast with a break; strokes/minute should be under 20)

CrossFit One World WOD: Schoolboy
Complete as many rounds as possible in 20 minutes of:
5 deadlift 165#
1 rope climb (modified)

Joanne's Final Count - 10 rounds + 3 deadlift

Notes (to myself) about this workout: I liked the warm-up because it prepared us for the deadlift. Also, it showed me that I could use less energy and still row at the same pace as I usually row when I'm doing 1000 meters. Gotta love the technique warm-ups!

I'm not a fan of Schoolboy or the deadlift. But There it is. My back hates me right now. Bleh.

the results are in...

I'm not sure if I should laugh or cry. I just
realized that I haven't had a cupcake since
September! (Roya has photographic proof.)
I was hoping I would cash in on my bday.
However, I still haven't had a cupcake.
Nope. Not even one.
Not that I'm complaining... frozen brazo de
mercedes from Tribu Grill is just as yummy.

I celebrated my 35th birthday this weekend. It was fantastic. Many thanks to everyone who sent me lovely birthday wishes. Unlike many people, I always look forward to my birthday. Making it another year is definitely an accomplishment. As each year passes, I am grateful for the wisdom and courage that comes with age. I am grateful to have the wisdom to surround myself with good people and situations. I'm also grateful to have built up the courage to rid my life of useless people and situations. As I get older, my tolerance for b.s. runs thin. It's a long time coming, but I'm glad I'm here. Again, many thanks for the birthday wishes. (Ahem. Pix of the candy tassels to come. haha!)

I finally got my blood test results in. For the last three months, I've been going "as primal as possible". For the most part, everything is fine. My HA1C went from 6.7 to 6.3. With more tweaking of diet and exercise, I think I can keep it at the low six range. Once more weight drops, I'm thinking I can let go of the byetta.

The only other red flag was my cholesterol level.  At my last blood test, I checked in at low cholesterol levels because I was taking Lipitor. This past spring, I decided to stop taking it because I'm trying to just cut the drugs out of my body. (I've also decided to stop taking the flu shot. I didn't take one last year and I'm opting it out of it this year. I haven't seen a difference, so it looks like I'm okay.) My doctor isn't happy about me opting out of the Lipitor. In fact, she logged in another prescription for me. I'm not taking it - especially after reading this post. I think if I just bump up the fish oil, greens, and vitamin D, I'll be just fine.

Okay... so my cholesterol level was at 200 (optimal is less than 200, so that I am at exactly 200 with no Lipitor is to me, a good sign). My triglyceride levels are at 119, which is within range (optimal range is 40-149). The HDL count is also normal, at 60 (optimal range is over 45). Finally, the LDL, at 116, is considered high for a diabetic (optimal range is less than 100; I am at the near optimal range 100-129). Personally, I think 116 with no drugs is a good number and I'm aiming for a better number when I go back in March. Much to my doctor's dismay, I have no intention on going back to Lipitor.

feed your mind

In the spirit of holiday giving fathlete style, I have decided to dedicate today's post to reading material you can share with you and yours. First up is Robb Wolf's The Paleo Solution: The Original Human Diet. I downloaded the kindle edition and have been reading through it slowly. So far, so good. Wolf is a great writer and he makes the science stuff easy to understand. fathlete confession: I ordered four copies of this to give as gifts. I'm wondering if I should have ordered more. Gah!

As you already know, I'm a huge fan of Mark Sisson and his blog Mark's Daily Apple (MDA). If you don't have a copy, I recommend picking up (and gifting) The Primal Blueprint. If you're extra generous or want to give something to your favorite wannabe chefs, then definitely pick up a copy of The Primal Blueprint Cookbook. I own both and am looking forward to putting them to good use! fathlete confession: I'm thinking that my next health challenge will have something to do with a primal/paleo cooking challenge.

These last two gift ideas come from Balanced Bites, a website run by Diane Sanfilippo. Personally, I downloaded The 21 Day Sugar Detox when we were doing the LBN Challenge. I like how user friendly it is and the lists are really helpful! Sanfilippo just released a new book, Practical Paleo Nutrition Guide Book, which I just downloaded!

Wednesday, December 8th
One hour of yoga. And then...

CrossFit One World WOD
Complete five rounds for time of:
5 hang squat cleans 63#
10 hip extensions
15 box jumps (12")

Joanne's Final Time - 13:20

Notes (to myself) about this workout:
Yoga was awesome. It was harder than usual, but I really loved it! For the WOD, I was really thankful to get some help from Angela. I'm not good at the clean, so to have her watch my form was helpful. (Yeah. I need to do a better job at "bumping" the bar.) I kept it light because my shoulders are kinda wrecked.

Thursday, December 9th
One hour of spin. And then...

CrossFit One World WOD: Blame Brad
Complete the following for time:
10 ring dips (band assisted)
20 pull-ups (band assisted)
30 kettlebell swings 25#
40 barbell push press press 33#
50 med ball cleans 10#
150 jump rope skips
50 med ball cleans
40 barbell push press
30 kettlebell swings
20 pull-ups (band assisted)
10 ring dips (band assisted)

Joanne's Final Time - 24:01

Notes (to myself) about this workout: Spin was really rough this morning. I've never done that many isolations in one class. OMG! There was a lot of buzz about the One World WOD because it was the longest of the week. fathlete confession: It wasn't as bad as I thought it would be. Then again, my shoulder is quite tweaky and I had to go lighter on some things. The good thing is that I maintained full range of motion in all my movements. The pull-up is still tricky for me, but I am s-l-o-w-l-y getting there. Yea.

Finally, this WOD was workout #30 for me. Yes, I finished my challenge. Thirty workouts, thirty days, hello to the big 3-5!

nerdy things to do

Me and la familia at the Oakland
Museum of California.

I'm not a mom and my biological clock isn't exactly ticking. However, I am a very active aunt and I'm always trying to think of different ways of educating, yet entertaining the kiddos in the family. Yeah. I'm that aunt. I'm not big on giving toys and sweets for Christmas. Instead, I've been known to give books (such as ethnic story books) and movie tickets to the kiddies. I'm sure they hate me now. But when they grow up, they can at least tell all their friends that they had an aunt to tried to keep them informed in the midst of a society that rewards stupidity.

Anyway... my cousin and her kids (age 10 and 12) visited for Thanksgiving. Instead of staying in and playing video games, I suggested we check out Pixar: 25 Years of Animation at the Oakland Museum of California. Dude, it was soooo cool! There were tons of kids there and they were totally jazzed at seeing the exhibit. If you haven't been by, I highly recommend you go. It's bart-able too! They also have other exhibits such as the interactive Gallery of California History going on. In fact, I want to go back and see this one in more detail. Again, very educational, cool, and kid-friendly.

Speaking of exhibits, I'm really interested in checking out the Body Worlds Vital exhibit at the San Jose Tech museum. Um, any takers? We can watch Harry Potter on IMAX afterward! (As you can see, I make a great date. Hence, my perpetual state of singledom!)

Monday, December 6th
1 hour of yoga. And then...

CrossFit One World WOD
Complete the following for time:
10 dumbbell press 20#
1 long shuttle (5yd/10yd/15yd)
10 dumbbell push press
1 long shuttle
10 dumbbell push jerk
1 long shuttle
10 dumbbell press
30 yard bear crawl
10 dumbbell push press
30 yard bear crawl
10 dumbbell push jerks
30 yard bear crawl

Joanne's Final Time - 6:07

And then... Tabata Squats. My lowest round was 12 squats

Notes (to myself) about this workout: I like yoga and feel like I'm getting better at it. The downfall is that I've had more yoga "injuries" than CrossFit injuries lately. There's something about the way yoga pulls at certain muscles. At CrossFit, I discovered a little tweak in my shoulder. Boo! For the WOD, I wanted to do 25# as rx'd, but I scaled back because my shoulder was tweaked. Gah!

Tuesday, December 7th
CrossFit One World WOD
Complete seven rounds for time of:
7 pull-ups (band assisted)
7 push-ups (on knees)
150m row

Joanne's Final Time - 12:37 (?)

And then... Stretching

Notes (to myself) about this workout: I was aiming to finish this in 14 minutes and was glad I accomplished that. I also used the band assisted pull-ups which made me the slowest in the class. What took long was actually getting into the band. I still feel out of control in them. I'm going to try using just the large blue band and tough it out that way. Gah!

i sweat CrossFit luv

I have to say thanks to Caleb D. for taking this photo of me. When I was writing my times on the board, he stood behind me and just told me to freeze. I wasn't sure what he was going to do. I thought for sure that I had something on my butt. When he showed me this photo I nearly died of laughter. It is true. I love CrossFit so much that you can see it in my sweat... literally!

Thursday, December 2nd
1 hour of Zumba. And then...

CrossFit One World WOD
Complete the following for time:
Row 250m
25 burpees
Row 250m
Rest two minutes and repeat for a total of four cycles.

Joanne's Final Time - 4:59 / 5:17 / 5:48 / 5:45

Notes (to myself) about this workout: I need to tell myself that Zumba just isn't CrossFit. I like dance classes like Zumba and bellydance because they work the hips and lower back in ways that makes your CrossFit workouts more efficient. However, the sweat is different. I'm used to falling over and dying after a workout. Zumba, while you get a sweat, just doesn't kill me in that sick way I like to be tortured. As for the WOD, I hated it. Two days in a row of a lot of burpees just sucks! However, I was really proud of my times. I hoped to stay within 5-6 minutes in each round, and I did it. Yea.

Friday, December 3rd
CrossFit One World WOD
Complete five rounds for time of:
15 kettlebell swings 30#
6 broad jumps (6'...sort of.)

Joanne's Final Time - 5:30

And Then...
Five rounds:
100 jump rope rotations
10 kettlebell swings 35#

Notes (to myself) about this workout: I was surprised that I did the WOD so quickly. 30# was a little too light, which is why I added another mini-WOD. For my mini-WOD, I wanted to work on my jump rope skills. I'm not near doing a double under, but I'm trying to make peace with my jump rope. We're not best friends. but we're doing okay so far. By the way, I LOVE kettlebell swings:)

Saturday, December 4th
CrossFit One World WOD
Complete three rounds of the following for time:
10 deadlifts 135#
150 jump rope skips
500m row

Joanne's Final Time - 17:04

Notes (to myself) about this workout: I wish I could workout on more Saturdays. It's fun, low key, and I get to see cool people like Angela, Maria, and Mary. I also get to do a Russian Milk Bread run. (Granted, I nearly sacrificed my life to do it, but I did it. haha!) Back to the WOD... I missed doing this WOD on Tuesday, so I went to the box to do it today. I actually liked this WOD. My goal was to finish under 18 minutes and I did:) I also went over on the deadlift. (Note to self: Don't wear booty shorts on deadlift day. The bar will scratch against your legs. Boo!)

paleo find!

Oh Trader Joe's... as if I needed another reason to love you so. The other night I made the most amazing discovery. Trader Joe's carries Zico coconut water. For those of you who are all about your gatorade, I say ditch the stuff and go with coconut water. It's natural, paleo approved, and way better for you. Personally, I get coconut water straight from young coconut. (Yeah. I buy it at the local Asian grocery story and chop it open primal style. It makes me feel accomplished when I do it. ha ha! Besides, I love the coconut meat.) However,  if you're looking for coconut water in a pinch, then this stuff should work. In truth, I haven't tasted the stuff. However, the ingredients are: 100% natural coconut water. If this is true, I'm sure it tastes fantastic.

Today's Small Victories
I'm back on track!

Warm-up
One hour of yoga. And then... a warm-up of jump roping and squats.

CrossFit One World WOD
Complete eleven rounds for time of:
3 burpees
7 wallballs 10#

Joanne's Final Time - 10:42

Notes (to myself) about this workout: Technically, we were supposed to do ten rounds, but Eric miscounted. No big deal. I thought this scaled version was VERY do-able. In fact, I should have agreed to go the rounds until Nate finished (at 21+ minutes). It would have sucked, but it would have been a good challenge for me.