Saturday 1 June 2013

Road trip through the top of the Rockies...best part of my job

This last week I got to visit my most Southernly staff...yep another road trip...but this one take me through the eastern edge of the northern part of the Rockies.  Some amazing photo ops.  While it is not Jasper or Banff it was still a perfect morning for a drive...well once I got out of the fog it was.

Lots of wildlife - woodland caribou, tonnes of deer and a moose cow/calf pair...only got a pic of the moose - there is not always a safe place to pull over on this drive...


Waited for a few minutes and then they crossed the highway...such a beautiful sight. :)

As the fog turned to haze and then the haze thinned the first glimpse of the Rockies came to be



The air in the morning was crisp and cool and well it just smelt amazing!!!  But just enjoy the pictures...'cause I sure enjoyed taking them.





This is where I took my morning coffee break...without any coffee...I have not seen Grande Cache Lake that still ever...notice the details in the reflections on the lake...think I found another painting worthy set of pics...







And a final one to leave you with...I love the mountains!!!


June - 30 day push-up challenge - Day 30

Time to find a new 30 day challenge..yeah I know I have the 100 Mile Dirt in Your Skirt" running challenge going on but that is an all summer thing. I need something for June...PUSH-UPs seemed the logical transition...doing the plank has given me the confidence to do this one...yes starting with a beginner challenge as form is important and I am not willing to overdue this and hurt myself...it's a challenge...not punishment! LOL.

I wrote that and immediately realized I do think of a push-up as punishment...hmmmm wonder where that came from....worst gym teacher ever that is where!!!!  Well time to move beyond that punitive experience and do this for me. Who knew push-up would be breaking down old preconceived notions...C-R-A-Z-Y...also speaks to the influence of "teachers" on our attitudes and self-limiting talk...thank-god for great teachers but as for the other ones - go find another job...ok that is it for my rant...back to the task at hand.



So there are a couple of ways to do push-ups but I am sticking with the basic...maybe more complex for another challenge...anyway...basic form and information on other variations (clap, diamond, scorpion, Spiderman and one-arm) can be found in many places but I like this all in one resource http://www.wikihow.com/Do-a-Push-Up . Even the basic has 3 variations (close-hand, regular and wide armed) and you should pick the one most comfortable to you.  Lets review basic position (below is from the link above)...


Assume the Position

  1. 1
    Assume a prone position on the floor or other rigid surface (preferably carpeted-more on that later) that's able to support your body weight. Keep your feet together!

  2. 2
    Position hands palms-down on the floor, approximately shoulder width apart. If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor.) Curl your toes upward (towards your head) so that the balls of your feet touch the ground.

  3. 3
    Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called a "plank," which is used for other various exercises. This is the beginning and the end position of a single push-up.

  4. 4
    Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Draw a breath as you lower yourself.

  5. 5
    Raise yourself by attempting to push the ground away from you.

    Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are almost in a straight position (but not locked).

    • Repeat steps 4 and 5 for the remainder of the exercise.

Basic Push Up Variations

  1. 1
    Pick the type of pushup that works best for you. There are actually three types of basic push up variations that use different muscles. Note: The closer your hands are together the more you will engage your triceps and chest, the wider apart the more you will engage your chest. [2]

    • Closest-hand
    • Regular
    • Wide-arm.


Day 1 - June 1 - yes still finishing off my 30 day Ab Challenge (2 more days to go with that - but no reason not to start this too...RIGHT????  3 push-ups sounds easy enough...OMG so not - alright I will admit it - I can't do even 1 regular push-up...so went to the "girls" push up...even that was not easy...the was nothing graceful about any of it - ended each on the floor, lower back and abs feel jello-ie (might be from the 110 seconds of plank and the rest from the Ab Challenge) but wow I have very little strength in my upper body and arms...really need to work on that...so the plan will be to attempt a regular push up(s) each day and if necessary to go to the "girl" version...what is the "girl' version...watch this video from youtube...Day 1 complete, and eyes opened...wow and I thought plank was a challenge...gonna be an interesting 30 days.



Day 2 - still not able to do any full push-ups, but did my 4 push-up girl style.  Noticed the muscles in my shoulders for sure.  

Day 3 - yeah did this first thing this morning - felt a little better - still no full push up but 5 girly ones done.  Tomorrow is a rest day...works for me.

Day 4 - Rest Day

Day 5 - still no full push up - somewhat disappointed in myself but gotta get over it, I am going to add in arm/shoulders at the gym on Tuesday/Thursday as apparently I have no upper body strength, so since tomorrow is Thursday will need to do that. Did my 5 girly push-ups, still not pretty but they are done.

Day 6 - today on day 6 was 6 push ups - all girl style - done.

Day 7 - 7 whole push-ups done girl style - still can't manage 1 regular - tomorrow is a rest day so no update ***Forgot to actually updated this day so your hearing about it on Day 9

Day 8 - Rest day

Day 9 - repeat the 7 - and its done -  felt a little easier - maybe this is working - lol

Currently behind 2 days will start back up with Day 10 tomorrow - headed to bed.

Day 10 - 8 push ups - done all girl style and yeah I know 2 days behind - but they are done - no excuses! LOL  is it bad that I would rather do that Ab challenge again then this...guess that means I should stick this one out. 

Day 11 - 9 push-up done girl style - skipping the rest day since already had some rest in this set - then will only be 1 day behind - have missed a few days of postings but push-ups still done.

Day 12 - a non-rest day - skipped due to being behind went right to Day 13

Day 13 - did my 9-girl pushups - gonna try to do day 14 tonight before bed then tomoorow will be caught up.

Day 14 - done my 11 girl push ups before bed the same day as Day 13.  So am now caught up - my right shoulder is not happy (last few were shaking on the right side) but they are done.

Day 15 - actually on day 15 of the month - caught back up - YAY!!!!  Did the 12 after my run.  Right shoulder was again where I felt it - I think tomorrows rest day is needed.  

Day 16 - REST DAY  - Wooooph - need more like this one - LOL

Day 17 - another 12 girly push ups bite the dust - this is not getting easier...<.I hate push ups> "1",< I hate push ups> "2"....okay change the mental tape to more positive...< I don't hate push ups> "3", < I don't dislike push ups > "4", < I like push ups> "5" <okay now I'm just lying to myself> "6", <I can do push ups> "7-12" - lol

Day 18 - well a pretty crappy day personnally but still did my push ups - all 14 done girl style

Day 19 - 15 done right before bed...very glad tomorrow is a rest day...and I have an appointment with the chiropractor since my back is out and I hurt from tip to top...the massage to loosen things up first will be BLISS!!!!

Day 20 - REST Day

Day 21 - another 15 day and again done right before bed - hence the late update - gonna try and do Day 22 earlier and get on track with the updates.

Day 22 - again did my 16 girl push ups right before bed...so updating this morning - now I am going to go do my Day 23 and just get them done

Day 23 - 17 girly push ups done - and tomorrow is a rest day

Day 24 - was a rest day

Day 25 - repeating the 17 again - and done - still not easy - but I get through them!

Day 26 - 18 girly pushup  - done - but I still hate them

Day 27  - did the 19 first thing this morning - was better then it had been the whole challenge so far...maybe I should just get them done first thing.  Tomorrow is a rest day.

Day 28 - Rest day

Day 29 - repeated 19 just before bed - 1 more day to go...what to do next????

Day 30 - And the end has come...20 girly pushup done...but now what...considering a combo...squats, planks and push-ups - all the things I love to hate...stay tuned will post a july challenge sometime tomorrow.

Namaste
LL
Amber

Monday 27 May 2013

Dirt In Your Skirt - 100 mile Challenge - DONE 100/100!!!! :)























If you haven't noticed I kind of like the idea of challenges, short term, focused, and goal oriented...my kinda thing.  So when I saw the Facebook page for "Dirt In Your Skirt " post a 100 mile challenge I had to investigate further on their webpage http://dirtinyourskirt.com/events/dirt-in-your-skirt-summer-100-challenge/ .  

 http://dirtinyourskirt.com .

The idea is that between May 27 and September 2 that you run and log your miles adding to 100 miles (160 km for those of us who speak metric) to be a finisher. I thought great I have a Garmin to track and I am running 4 miles (6.5 km) on my regular run and 6.2 miles (10 km) on my longer run...both to be built forward over the summer and while I am at 5:1 the challenge speaks to doing it how ever you can...the idea is to get moving. Great that is for me...so signed up, paid my nominal fee online and then hit the pavement right on Day 1 (May 27).



May 27 - Run 1
4 miles (6.5km) down, 96 more miles to go

Maybe it's because I saw Fast & Furious 6 on the weekend (so stoked for 7 but I won't spoil it for those who have not watched), or maybe it's because this quote is so true (okay maybe it's cause i'ts true and Dwayne Johnson is hot)...anyway there is only one way to be consistent and that is actually very simple...just get out there and do it- NO EXCUSES! (yes I am talking to me).

Tonight I had to wait for the thunder and lightning to pass before I could get out there but I got out there...4 miles (6.5 km) run in the fresh post rain evening air, puddles to splash in and the path pretty much to myself...it was a slice of bliss!





June 1 - Run 2
 6.2 miles (10 km) down, 89.8 more miles to go

While I had every intention to run while on my road trip for work this week that just did not happen - lots got in the way, first my low back was out and sore, second the weather was not really cooperative - intermittent and sudden thunderstorms with crazy rain and well shopping :).  So this is only my second run of the week, but made it a long slow distance (LSD) run. Run felt good - total distance 6.2 miles or 10 km...this pic says it all!


June 3- Run 3
4 miles (6.5km) down, 85.8 more miles to go

Just a regular run today...been a long day...up since 4:30am, was on the road for work at 6 am, got back around 4  pm so booked it home, changed and went for a run. Forecast was for thunderstorms this evening, but nothing has developed so my rush to get out ahead of it turns out to have been for nothing...oh well...now time to find something for supper...always lack an appetite post run then all of a sudden will be famished.  Next run will be hills on Wednesday if the weather cooperates.








June 5- Run 5 - Hills
4 miles (6.5km) down, 81.8 more miles to go

Today was a "hills" day so my run took me out toward "Suicide Hill" which is a tobogganing hill.  Last hills day I ran it 3 times today's goal was 4 and I did it!  Of course the rain and wind showed up in force just as I got to the hill so footing was interesting to say the least - but managed to stay vertical the whole time!  Good run for National Run Day!  Next run will be a long slow distance (LSD) on Saturday.

June 9 - Run 6 - LSD
6.2 miles (10km) down, 75.6 more miles to go

Technically I was supposed to run yesterday, but after going to the Highland Games the weather finally let loose for the evening...so did it today instead and looks like I got back just in time as the sky is pretty black again.  10k run today- 6.2 miles - that give me a week total of 14.2 miles (23 km) - slightly further than a half marathon...WICKED AWESOME :)  That also means that my 2 week challenge total is 24.4 miles - so almost 1/4 done the 100 miles...with the change this week the next run will be June 11 - just a regular short run.  Posted my week and my cumulative to the Dirt in Your Skirt Summer Challenge Facebook Event and done for the week!


June 11- Run 7
4 miles (6.5km) down, 71.6 more miles to go

Just a regular run today...didn't go to work today and I was achy, dizzy and nauseous all night.  Slept till about noon, felt better, but then I ate and felt sick again...decided to push my self for a run today - one of the worst runs ever, felt awful with every step...like I was going to throw up - tonnes of burping, couldn't find my stride.  It was just a supreme effort...but it got done.  Then came home to a present from the dog all over my bedroom floor, down the hallway and into the living room.  Yeah so spent my night cleaning - not a good day by any means and there is noting like cleaning up someone else's mess to remind you of your place in the universe...but on the bright side I am feeling a bit better...or maybe its all just in comparison to the day...LOL

June 15 - Run 8 - LSD
6.2 miles (10km) down, 65.4 more miles to go

The weather has been less than cooperative this week - lots of rain, and thunder and lightening so no Hills got done this week and almost didn't make this run today.  The skies opened up just as I was about to leave the house, but I figured "SCREW IT - I'M GOING ANYWAY!!!!" and out the door I went - the run was cold, wet and windy...but in the end I feel great about it.  Another run towards my goal of 100 miles run this summer. So that is 34.6 miles (55.7 km) in the last 3 weeks and I'm feeling pretty good about that.



June 17- Run 9
4 miles (6.5km) down, 61.4 more miles to go

A fantastic evening to run, not much wind, beautiful sunshine - perfect run...but I forgot my tunes so it seemed like forever...oh well got done and felt good too.  Funny thing...without my tunes I found myself counting my steps and noticed my breating more than even...not a bad thing brought me in to a very mindful run...but I like running to get me out of my head not to make me OCD with counting - LOL MUST remember tunes!!!!

Ooooppps....almost forgot to mention - up to 7:1's - yay me!













June 21- Run 10
4 miles (6.5km) down, 57.4 more miles to go

This was supposed to be Wednesday's run but didn't happed due to severe weather, then became Thursdays run...but after my massage appointment I was just way to relaxed to go fun so it became todays run and it was a good one - hot, light breeze and sunshine...me very happy with it all.

















June 23 - Run 11 - LSD
8.7 miles (14km) down, 48.7 more miles to go

OMG - so before my run today I noticed how close I was to the half way mark so I figured I would run "extra". So I did...4 km more - basically ran the first part of my run twice...and that did it the 14 km down..yeah the ankles and feet are feeling it for sure...got a sunburn too...but who cares that 8.7 miles put me below the halfway mark on this challenge - May 27-today I have run 51.3 miles (82.6km).  WOW - very cool - I am so ready for the next half of this!!! RUN ON!!!!





June 25- Run 12
4 miles (6.5km) down, 44.7 more miles to go

Todays run felt great - had some work frustrations to leave on the pavement and left them there.  A thunderstorm rolled in at almost the end of the run - got soaked but it felt great.  Today I had trouble getting my heartrate up to where is normally is so pushed my self harder and then eased off - ended up doing that throughout the run and still felt great.



 The cool weather and rain at the end made for such a fresh smell - loved it...it was a good 4 miles!
 I know not my usual pic - but words to live by - "life is short...so grip it and rip it"...oneday it will be a pic of my runners and a view like that - different kind of grip it and rip it!

June 27- Run 13
4 miles (6.5km) down, 40.7 more miles to go

Another run done - could have procrastinated - totally in that kinda mood today...day off and all...but forced myself to get out there and I am so glad I did...feels good to be able to motivate myself to get out there even
when I don't feel like it...but I always feel great after - time for some stretching and a shower...



July 2- Run 14
4 miles (6.5km) down, 36.7 more miles to go

The weather this weekend was great for lounging in the shade with a drink but not for running; 36C and then humidity that put it around 40C-even at 10 pm it was still 30C, so didn't do any running from the 27 till today...today was just an easy 4 mile run...I can't believe I just put easy and 4mile in the same sentance. Not sure I would have thought that back in April when I started back on the pavement - lol  Felt good to be back out there. It was 24C (26C with humidity factored in) so not a cool run but cooler than it has been. Gonna have to figure the next one out-working till 900-930 on Thursday night, so am thinking an early morning run-up at 5am-running by 530, back by 630-shower, get ready for work and eat. Should be do able, I think. I'll let you know.



July 5- Run 15
4 miles (6.5km) down, 32.7 more miles to go

So we had a tornado warning for today but I still went running...the run was good...rainy and cool...not sure why we have a tornado warning but we do...another 4 miles down.  Looking for a LSD on Sunday...gotta
work tomorrow...fun, fun, fun!









July 7 - Run 16 - LSD
6.4 miles (10.3km) down, 26.3 more miles to go

10.3 km run today so that is 6.4 miles - technically combined this one with the 10 for the Laule'a Koa (Peaceful Warrior) Virtual Run  but it counts for both so it's all good.  It was a good run....kicked my
run:walk interval up to 8:1 - was pretty good with that - also decided to play with the idea of sprint intervals about half way through the run.  Why you might ask - well it is good to do that to build up speed and stamina - and well my ipod battery was dead so I needed a distraction.  So I sprinted from 1 utility pole to the next and then went back to my regular pace for 4 poles.  I repeated this pattern 4 times, by then I was running in a direction with no wind and fully sun so it felt really hot and I decided that 4 was a good start.  Next run I will incoporate 5 sprints, and just build from there.  I'm also thinking of increasing the weekly overall distance as well, which means increasing the run distance each time or making my weekend run even longer - I am thinking a small increase across the board.




July 9 - Run 17
7.27 miles (11.71km) down, 19.03 more miles to go

Today I decided to lenghten my run...I am off this week so why not...so what would usually be a 6.5 km (4 mile) run today was an 11.71km or 7.27 mile run.  Feeling good about it and now I only have 19.03 mile to
go to finish this challenge...time to go stretch!!!!










July 11- Run 18
4.03 miles (6.53km) down, 15 more miles to go


Thought about making today a long run too, but the tightness in my left hamstring told me that might not be a good idea...but did get 4 miles in and it was my fastest run yet (YAY me!!!).  15 more miles to go and now to go do some stretching and foam rolling of the legs...might run again tomorrow - otherswise it will be Saturday.



July 13- Run 19
4. miles (6.5km) down, 11 more miles to go

While I was hoping to have this wrapped up this weekend, a stomach bug hit me pretty hard Thursday night and well my run today was about half run/half walk because I was still feeling a little shaky.  But got 4 miles in regardless.  Will finish this challenge next week for sure.  Next run will be Monday...still recovering from this stupid bug and distance will depend on how I feel. 11 miles to go and I will have earned the buckle that goes with this challenge...feeling very good about that!




July 20 - Run 20
4 miles (6.5km) down, 7 more miles to go

This week I let how I was feeling (that time of the month) and a road trip be excuses for not running...not a single step since from last Saturday till today...but today once the thunder and lightening stopped I laced up and put on 4 miles and it felt good.  7 more to go!!!! 








July 25 - Run 21
4 miles (6.5km) down, 3 more miles to go

While every ounce of me wanted a nap when I got home after work today...this lingering fatigue from the stomach bug a week and a half ago can take a long walk off a short pier...but I went for a
run...wasn't my best or my worst...felt better after, but still tired...but what is great is that I only have 3 more miles to go to complete this challenge!!!!







July27 - Run 22 - LSD
6.4 miles (10.3km) down, AND I AM DONE!!!!!
OMG I can barely believer it - I have run 100 mile (160km) in 2 months!!!! This challenge started May 27, 2013 and that was my first run and here I am 2 months later on July 27 and I have completed the 100 MILE DIRT IN YOUR SKIRT SUMMER CHALLENGE!!!!!  Amazing, cool, humbling...feeling
really good about this but I think too about my first run in a long while on April 15, 2013 with the local running group to show support for Boston...at that point I did my 5km know it was a beginning for me again...but never did I see myself coming this far this fast...I can honestly say I really like running...I may not be the fastest or run the furthest but I do run faster and further than I did before and that is my goal to get faster, stronger and run further...this is just the beginning!!!!