Re: The Shed 'O Pain
 

Friday June 4th, 2010

Swam 800m in 19:37.

Right leg still feels like it is ready to detach.

Are pop tarts Paleo????

Re: The Shed 'O Pain
 

Boulder at KC with Jeff. Fun.

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Saturday
Climb at KC with Jill. Sent a long time project. Very nice.

Sunday
Walked twice around the farm. Fell once in the mud. It re-arranged my right leg to where it feels okay today.

So Paleo Try Deux is over....
It works for a while but then my already constant cravings for sweets become overwhelming and I binge on ice cream and what not. Am going to try to figure out a meats, nuts, seeds, and small amount of sweets combinations that gets most of the benefits of Paleo but doesn't induce the binges.

Re: The Shed 'O Pain
 

Monday June 7th, 2010

Swam 1k in 24:07, walked 1 mile. Both hips felt okay.,:kicking0:

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;793725]Saturday
Climb at KC with Jill. Sent a long time project. Very nice.

Sunday
Walked twice around the farm. Fell once in the mud. It re-arranged my right leg to where it feels okay today.

So Paleo Try Deux is over....
It works for a while but then my already constant cravings for sweets become overwhelming and I binge on ice cream and what not. Am going to try to figure out a meats, nuts, seeds, and small amount of sweets combinations that gets most of the benefits of Paleo but doesn't induce the binges.[/QUOTE]

I have watched your log a bit here and there. On the diet. Are you eating enough? Were you getting enough fats and meats. Loads of veggies. For sugars, I eat fruit, alot of fruit. The sugar in fruit still gives you the insulin spike, but not to the degree as prossesed sugars.

When ever I get the cravings I eat meat and fat, then a bananna, or apple for the sugar.

The point I'm trying to make is, I would binge when I hadn't eaten enough in a day and I was really hungry, I wouldn't have self control to stay away from the bad stuff. Keep full. eat fruit. No one got fat from eating to much fruit.

Oh I eat 3bananas, 1or2 oranges, at a minimum.

Re: The Shed 'O Pain
 

[QUOTE=Nik Nichols;794295]I have watched your log a bit here and there. On the diet. Are you eating enough? Were you getting enough fats and meats. Loads of veggies. For sugars, I eat fruit, alot of fruit. The sugar in fruit still gives you the insulin spike, but not to the degree as prossesed sugars.

When ever I get the cravings I eat meat and fat, then a bananna, or apple for the sugar.

The point I'm trying to make is, I would binge when I hadn't eaten enough in a day and I was really hungry, I wouldn't have self control to stay away from the bad stuff. Keep full. eat fruit. No one got fat from eating to much fruit.

Oh I eat 3bananas, 1or2 oranges, at a minimum.[/QUOTE]

Hi Nik,

Thanks for the idea about the fruit. Fruit tastes really really sweet after a day or two of Paleo. I am pretty sure I was eating enough b/c I was eating constantly but couldn't get "full", or at least couldn't get to the point where I stopped eating. And then, getting frustrated, the binge hit. I am going to give it another shot in a few days after I clear the ice cream binge induced diet coke caffeine cleared from my system. This time I will get some bananas and some figs queued up. For veggies, the only veggies I can tolerate right now are Salsa (tomatoes, onions, peppers). It's a texture thing... Thanks again for the input and support. To climb my 5.13 I'm going to have to make some serious inroads into the current 232.6 pound bulk (which I carted up a 5.11 on saturday!)

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You have got to figure out the veggies, that is your vitimins and minerals. I hate them too. I eat mosty brock, and colliflower.

Hey baby spinich. I replaced lettuce with it. It is good, it doesnt taste bad and it is fresh. I eat it out of the container.

My wife eats figs and she puts a walnut in it after pulling the pit out. Fruit is my weapon agains sugars (chocklate for me).

with out alot of carbs eat like 5 or 6 times a day. so I keep it in check. Keep at it. It was and is a slow prosses. It took me a year to come off sugar. I was drinking G2 and calling it good because it has electrolites!:rofl: Just do it in small steps if possible.

Re: The Shed 'O Pain
 

[QUOTE=Nik Nichols;794309]You have got to figure out the veggies, that is your vitimins and minerals. I hate them too. I eat mosty brock, and colliflower.

Hey baby spinich. I replaced lettuce with it. It is good, it doesnt taste bad and it is fresh. I eat it out of the container.

My wife eats figs and she puts a walnut in it after pulling the pit out. Fruit is my weapon agains sugars (chocklate for me).

with out alot of carbs eat like 5 or 6 times a day. so I keep it in check. Keep at it. It was and is a slow prosses. It took me a year to come off sugar. I was drinking G2 and calling it good because it has electrolites!:rofl: Just do it in small steps if possible.[/QUOTE]


Chocolate..... yummmmmmm.... Paleo man must have had access to cacao plants right?? right????

A year to come off sugar? Wow. But I can totally understand it. Maybe smaller steps is the right answer. Reducing then eliminating the worst offenders and finding the right substitutions. Thanks again for the input and support.

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[QUOTE=JT Kalnay;794319]Chocolate..... yummmmmmm.... Paleo man must have had access to cacao plants right?? right????

A year to come off sugar? Wow. But I can totally understand it. Maybe smaller steps is the right answer. Reducing then eliminating the worst offenders and finding the right substitutions. Thanks again for the input and support.[/QUOTE]

I didn't know what I was doing. I tried to eat right. Got off fast food. ''Look at me, I'm great''. Still eating hershy bars and cookied drinking G2. Eating carbs/ Slowly I got off the bread, I still have a tortilla a day and some carbs on the weekend. Then i got away from the candy, the last to go was my G2.

I still fall and eat some candy now and then, but it is only on the weekend when I don't eat ehough and can't stand up to the hungey, and it isn't every weekend either. Just now and then.

Eat as good as you can, cut what you can where you can, the habbit with out it will become established. Then cut something else. I did it , you can do it. If you fall off and eat something you shouldn't well it happens. Get up start fresh again, and again, and again. That is how it happens. You don't stop.

Re: The Shed 'O Pain
 

[QUOTE=Nik Nichols;794337]Eat as good as you can, cut what you can where you can, the habbit with out it will become established. Then cut something else. I did it , you can do it. If you fall off and eat something you shouldn't well it happens. Get up start fresh again, and again, and again. That is how it happens. You don't stop.[/QUOTE]

Good advice! Gradually reducing or eliminating a couple of non-paleo items at a time will be much easier on your system than trying to jump in head first. If you can do something consistentlyfor two weeks, it will become habit. Also, remember that your body resets every 4-6 hours. If you backslide, chalk it up and start over. See the Zone diet book for more on this.

Jeff

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Tuesday June 8, 2010

thirty minutes easy cycling for a rest day.

rotator cuff therapy.

binge eating (dangit)

will try to get up more times than I fall down....

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6/8/10-6/9/10 NRG Trip
I redpointed a very cool 12b (Reckless Abandon) at the Coliseum at Summersville. I also redpointed "Under the Milky Way." An awesome 11d arete at Summersville. I came very close to redpointing "World at War" at Summersville. Another awesome New River face climb, hard for the grade. I can't wait to get back on it.

Today "Double Under Helen"
50 Double Unders
21 KBS 1.5 pood
12 pull ups
3 rounds
9:58

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;794978]Tuesday June 8, 2010

thirty minutes easy cycling for a rest day.

rotator cuff therapy.

binge eating (dangit)

will try to get up more times than I fall down....[/QUOTE]

I was thinking about it. You can't be to hard on yourself. Think of the diet as part of the workout(which it is )

Can you do all the lifts correctly the first try? No. But you try again don't you? And that is just fine. That is how you learn, that is how it goes. You can't snach great with out dropping the bar and falling down many, many times. But you still try. And that is just fine, that is how we progress.

The diet is the SAME thing. You miss and eat bad. It happens, get up start again do the best you can or better. It will get better as you go, just the same as your lifts.

Re: The Shed 'O Pain
 

Sunday 6-6-2010

Rest Day! Still recovering from my cold. Made beef stew as usual, except I substitued yams for the potatoes. It turned out pretty good. The yams are a lot sweeter and they break down more, making the stew more mushy. Next time, I'll try adding the yams later so they don't cook as long.

Monday 6-7-2010
Swim:
15x 50 meter breaststroke, 50 meter front crawl (1500 meters) in 45 minutes.
Climb:
Bouldered with Brad. Had a good session. Did all of our problems.

Tuesday 6-8-2010
Bike:
23.26 miles through hunting valley in 1:28 (15.8 mph average). The hills really kill my average.
Last year at Maumee Bay, I averaged 20 mph for 12 miles. I'm hopeing to average 18 mph for 24 miles this year.

Wednesday 6-9-2010
Run:
7.47mi in 1:00:28 (8:05min/mi) legs were starting to cramp. Haven't run since memorial day.

Re: The Shed 'O Pain
 

Tim,
Nice job on the redpoints. Sounds like a good trip.

Jeff,
Nice job on the bike, and swimming, and running.
Keep it up.

Wednesday June 9th, 2010
Half hour trail walking at CVNP.
Climbed hard at KC.

Nik,
I like the idea about the diet being part of the workout.
And the analogy to dropping the bar but trying again is a very good one.
It will be an interesting model to apply to each eating experience.
Trying to treat each one like a little workout, with its ups and downs.
Nice model.

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Warm Up
3 TGU's each arm 10-20-35-45-53#
5 Burpees
5 rounds

Bouldered for an hour.

Elbow RX & 100 pushups

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Thursday 6-10-2010

Swim:
Open water 5 laps of approximately 400 meters.

Munroe Falls Park is a really beautiful place to swim outside and it's not far from Kendall Cliffs. Four bucks per visit or $35 for a summer pass. I'd like to go back this Saturday, weather permitting, if you guys would like to check it out.

Re: The Shed 'O Pain
 

Hey Jeff,

Yes I am up for some open water swimming. Got a time in mind? Is there somewhere to bike nearby? Whoops, I wasn't supposed to say anything else about the bike...

Thursday June 10, 2010

Swam 1200m in 30:03, picked it up on the last 200 to see how the shoulder/elbow/rotator held up. It held up fine.

A good food day, one small little victory.
Going to try for 4 or more good days per week.
More wins than losses.
Getting up one more time than falling down.

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;795940]Hey Jeff,

Yes I am up for some open water swimming. Got a time in mind? Is there somewhere to bike nearby? Whoops, I wasn't supposed to say anything else about the bike...

Thursday June 10, 2010

Swam 1200m in 30:03, picked it up on the last 200 to see how the shoulder/elbow/rotator held up. It held up fine.

A good food day, one small little victory.
Going to try for 4 or more good days per week.
More wins than losses.
Getting up one more time than falling down.[/QUOTE]

Great to hear about the shoulder.

Great to hear about the diet. Sounds like you have a good mind set. Not defeated. Day at a time, meal at a time. little bit at a time.

How are you doing getting those veggies in?

Re: The Shed 'O Pain
 

Friday Morning, June 11, 2010

Paleo headache.

Little green monkeys everywhere.

And they are eating chocolate and ice cream!:bash0000:

D*mn those little green monkeys.

Re: The Shed 'O Pain
 

Friday 6-11-2010

Rest Day!

Jt, I'm planning to hit the farmer's market in Penninsula at 10:00, climb at Kendall Cliffs with Tim at 11:00 and swim at Munroe Falls, weather permitting, after climbing at about 2:00. As always, you are more than welcome to join me. Hope to see you at some point tomorrow.

Re: The Shed 'O Pain
 

Boulder at KC w/Jeff. Good climbing workout.

Later...
Power cleans
5 - 5 - 5 - 5 - 5
All sets with 135#.
Elbow RX

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Hey guys, Norm has started a workout log called "The Barn." Check it out.

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Hi Tim,

Any day next week would be fine to visit "The Barn". Just let me know. Rick and Kerry maybe interested also (Jeff and JT if they are not working?).

Norm

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10 SDHP 75# (Sumo Deadlift High Pull)
10 Ring Dips
7 rounds
11:53

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Sunday 6-13-2010

Run:
6.4 miles in 38 min. (about 8:11 min/mi)

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400 meter run
50 air squats
4 rounds
14:30
Hot and Humid!

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Friday June 11 thrugh Monday June 14th

Lots of walking and climbing and swimming, not very much eating.

Been off the grid, going deeper off the grid, back July 5th.

Next check-in is 6/24. Wish me luck....

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Monday 614-2010

Run:
7.42 mi in 1:00:11 (8.05 min/mi). Not bad for a hot day.

JT, good luck with the diet! We'll see the slimmer you when you get back in a couple of weeks.

Norm, thanks for the invite, but some of us have to work for a living. (Yes, I'm jealous)

Re: The Shed 'O Pain
 

Climbed at "The Barn" today with Norm. First he showed me his renovations to his kitchen. Impressive.

Norm has a variety of fun problems. I also set a problem that is probably
v5 or v6.

Re: The Shed 'O Pain
 

Tuesday 6-15-2010

Bike:
18.63 mi to Shaker Square and back in 1:04:05, 31.4 mph max, 17.4 mph average. Not a bad average considering all the stop lights and traffic.

[I]It's SO nice to be doing only one workout per day now that race season is here. I can actually get my butt out of bed in the morning and still feel rested.[/I]

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Wednesday 6-16-2010

Swim:
45 min. continuous in the pool. Really boring, but I wanted one last easy swim before the race Sunday.

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1 Boulder Problem
2 Muscle Ups
5 OHS 95#
20 Rounds

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Rest Day - Hardly, I worked on my bathroom all day (still working).

Good luck to Jeff tomorrow. He is racing in a triathlon. I expect full results and details.

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Friday 6-18-2010

I hadn't planned on doing anything today, but my co-worker, Dan Brown, asked me to fill-in last minute for the 100 year relay race at NASA today. Each team of 4 people runs 5 miles. No one runner can run less than 1 mile. Each team's combined age should be 100 years and if not, is adjusted at the start. So, for every year over 15, you get to start 7 seconds early. So the oldest team started first. The idea is for every one to finish relatively at the same time. My team was as follows:
1. Angela Herrival, 1 mile in 11:09
2. Me, 1 mile in 6:34
3. Dan Brown, 2 miles in 10:40
4. Kimberly Gorsek, 1 mile in 5:54

We finished second, but the guy I had replaced was much younger than me, so if they acount for the added age points, we actually came in first.

Tomorrow I am off to Toledo for my first olympic distance triathlon. Wish me luck.

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Great time on the run Jeff. Good Luck tomorrow!

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Climbed at KC with Kent today. 1.5 hours on a rope and 1.5 hours bouldering.

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Happy Father's Day

"Cindy"
5 Pull ups
10 Push ups
15 Air squats
AMRAP in 20 minutes

20 rounds even.

How did the triathlon go, Jeff.

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Sunday 6-20-2010

Maumee Bay Triathlon (olympic distance)
The official results have not been posted yet, so I will give you the times that I recorded on my watch.

Overall time was 2:51:51 (hr:min:sec)
Swim (.9 mi./1500m): 34:43 (min:sec)
Transition 1 (swim-to-bike): 2:17 (min:sec)
Bike (24 mi./40k): 1:15:28 (hr:min:sec) about 19.2 mph
Transition 2 (bike to run): 42 (sec) This isn't totally accurate; I didn't hit the button until I was already in the transition area at my bike.
Run (6.2 mi./10k) : 58:39 (min:sec) about 9:45 min/mi

A little slow, but not bad for my first Olympic Tri.

Thanks for all the support Tim, JT and Norm; it really helps!

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Bouldered Today
20 Problems

with...
Press
5 65
5 75
5 85
5 95
5 105 This set was hard!

and...
5 sets of GHD situps 5 reps each
4 sets of hip extensions 10 reps each