Speedy run to the Rec

Quite cold this morning, nice and flat run for a change went a different to reduce the hills and get in a speedier run. Lots of skunks today was concern about getting sprayed not sure what is going on with them thought they will be somewhere staying warm but really the winter has been mild so that may be part of it. Still some pain on the knee from the fall but doesn't bother me when running. I guess it was my partner's time to fall today, we were sprinting the end of our run when she went down and hit herself in the abs with her elbow basically knocking the wind out of herself, a pickup driver turned around to make sure we were ok which was nice of him.

The run was to the fitness center and of cause there was quite a bit of people heading there for their morning workout or class, that was nice to see so many people still sticking to the new year resolution.



BodyRock TV Tighten it up Workout, 50 sec on 10 secs off, 3 rounds

Med ball shoulder lift and drop (L&R) - 23/20/20 use 8lbs

1 leg pushup and jump over med ball - 13/16/13 switching sides

10 high knees + 10 mountain climbers - 5/5/4

Tuck Knee & explosive star jump - 19/18/16

Abs 50/10 - 1 rounds

Star abs

left oblique plank & side drop
right oblique plank & side drop

Nutritionwise I am sticking with Dax Elimination diet, mainly because I truely enjoy the quality of the food am eating now, I haven't really introduced any eliminated food back into my diet yet which I am surprise about even when I went out to eat with my co-workers and I also noticing that I am getting fuller faster. Still drinking lots of fluid.

BodyRock Day 2

6.2 miles on the treadmill doing a pyramid up workout while watching Ironclad (great movie) on Netflix, the left knee was slightly twinge but the kink worked itself out by mile 1. Moved the pace from 5.9 - 7.5mph felt great through out the run, if I can metally challenge myself this year I think I can make some great gains in my training, just need to get over the mental block. Use Rachel Cosgrove warmup from her breakthough book.

Did day 2 of the BodyRock workout, 10 reps then work way down the pyramid to 1.

1) Alternating hand sand bag swing using 12kg Kettlebell
2) Shovel left using 6lb med ball
3) Shovel right 6lb med ball
4) Clean and Press Left using 12lb kettlebell
5) Clean and Press Right using 12 lb kettlebell
Ab Routine didn't set the timer to 50/10 just did 50 reps of each
1) Reptile PushUp
2) Mountain Climbers
3) Star Push Ups

All in all great workout today, baked some cranberry walnut bread and coconut bars from Elana's pantry, currently addicted to Tulsi tea.

First Fall of the Year

Great run today with my running partner Debra, we went a different route today CVS to Glenwillow, unfortunately with 1 mile to go, I got my right foot on something and down, this was right after crossing the 5 lane road with all the people in the car wondering why any body in the right mind will be running this early in the morning and down I went. I was able to break my fall with my left hand but my left knee got pretty banded up and my running tights ripped. All in all still a great run, this is a more hilly route so struggle  abit on it.

Since I am done with Dax Moy 30 Challenge, got great result and great awareness of what I put in my mouth, now moving to the BodyRock TV Feb challenge,  I am still planning on staying on Dax Elimination Diet since I like the simplicity of it.

Day one was the fit test, workout for 50secs rest 10secs 50/10, My scores for the fit test:
1. Squat Jumps: 27
2. Pushup: 25
3. Burpees: 11
4. High Knees: 50
5. Switch Lunges:  34
6. Tuck Jumps: 19
7. Tricep Dips on Dip Station: 28
8. Straight Abs: 21