Socratic Dragon

 https://www.youtube.com/watch?v=ZPWrkLZZwnY&t=754s Deep Core-this was good, just the right length. Then I did some adductor side plank variations and TTAPP basic workout. There is a video on youtube for TTAPP. Maybe try the hit the floor for organs in place.  I am feeling great about losing weight but the weight distribution is horrible.  Up at 5:15 running late because I wanted to be out the door at 5:30. I made coffee and Ezekial with PB/honey. Did 10 min of mobility inside then headed out for the final 5 min before the speed workout on the track. BTW I love my new Topo shoes. They are speedy and light.  6x1min hard/easy got down into the sub 6 range for a few. Followed by 6x30/1min recovery also fast then it was cool down time. I did a mile on the track then grabbed Shadow. Nice workout to start the day. In class my pelvic area seized up and I was in terrible pain. Thank good nes Breakfast 1 ezek with PB/honey, 3 eggs-1yolk, 1/2 ezek CC/jelly    ...

 It is supposed to be 70'+ today. Perfect weather to push into 75 hard with a little more clarity and purity. My food has upset my stomach. Yesterday I was going to the bathroom non-stop and felt thirsty despite my gallon and electrolytes later in the day. At 8pm I was already in bed ready to sleep.  I got almost 3 hours of brain boosting, mood enhancing REM sleep. Last night I was exhausted so I know I needed that catch up.  I am thinking about being at Clearwater Beach with Mom and the girls. Standing in the water laughing and talking, we were surprised to find the manatee swimming behind us, letting us know that we were not alone. Nute used to love manatees. They are so special and innocent. I would like to go back, but with Nancy. I don't know. I can ask Mom what she wants. What does she envision? Modern psychology would say keep your peace and don't give in, hold your space, whatever else they say. I believe with enough time and positive experiences, all those wounds...

 I am still waiting to hear from the school about next year's placement. I think have been a great employee. Yesterday's sermon was about following God's purpose. What is that? First, it starts with responding to events in a godly way. WWJD. Really that is everything. Before responding think about what Jesus would do in the situation. Would he swear and berate the other person? Would he judge everyone? I used to think that I was living a godly life. I basically said yes and followed the wind wherever it blew. I fought for the lost against the powerful or so I thought. Even my fight against the covid tyranny was for the children and against the lies of the State. I convinced myself that my fight was the fight that needed to be fought. I had to let everyone know why they were wrong. I don't think I was wrong for that belief but I wish I had been able to tone it down. If I was living a purposeful life for the Lord, I would have prayed.  Today is Monday. Back to school and ...

 I woke up at 4:40 and laid in bed for a while trying to get a little extra rest. I slept about 8 hours so that is good; I am sure I need a 10 hour night. Tomorrow is back to school and a day closer to finding out my fate for next year. Despite the possibility of losing my job, I feel calm because I know I have done a good job this year. Yes, I complained about a few things, but I came to work everyday with a plan. I keep playing the numbers in my mind...if this one leaves, and that one moves over there, then I will still have a job. I just have to wait and see. Dave needs Tucker this summer so that helps with keeping his pay consistent. When he is not coaching his salary goes down from $1900->$1500 that is a loss of $800 in a month. Plus, I am not sure if we are going to charge Cannon while we are home for the summer. AND he has Medic school so we want to help him out with that if we can and holding off on rent would help.  Time to get moving.  Plan for May- Add readi...

Resource for home workouts----               https://www.maxt3virtualfitness.com/products/maxt3-fitness-base-30-module/categories/2609025/posts/8705386  Up at 6:30 to get out and get it done in the rain. Ate a quick breakfast then headed out the door to the gym. It was raining lightly but not too bad. Started out at the gym with warm up squats, cossack landmine, and single leg squat sit and up. Did some upper body and finished with Heavy RDL to get my back in alignment. 45 min then headed home to drop off and grab a dog. Out in the pouring rain for 45 min slow! 4 miles total. Shower, meal 2 and relax.  This morning I found a race in Pinkney-the Pines to Vines. It's a 55k in August (hot and humid). Boy it will be tough but great training for Ragnar 50 miles. I guess I should just go for it.   Coffee, 4 eggs-1 yolk, walnuts, fruit, flax, butter =                    ...

 1/3 of the way to 75. I am still straightening out a few areas of the requirements. It seems like I always just jump right in without any planning. That is a weak point for me. That is what I will work on today. What do I need to be successful next week?  I got up at 3:40 went to the bathroom, laid back down and tried to sleep. I think I got a little more sleep then up and out of bed at 4:45 ish. 7 hours of sleep is the least I have had in a while. I got up and made greek yogurt bagels btw they were good but not low calorie. We did not have the high protein chobani so the bagels ended up being almost 200 calories each with only 9g protein. Yikes white flour is terrible. They were homemade so that is good. After breakfast, I headed out with Shadow for my workout which I thought was just an easy 35 minutes but it was a speed day. Shadow is a good running partner, after 20 min easy running we did 8x20sec high turn over with 45 seconds recovery, then 10 min cool down. I was tired...

I am dog-tired, weary, exhausted, fatigued, and beat. Last night, I hit the pillow at 7:30 with a splitting headache and an earache that felt like a neurological issue.    In that type of fatigue, I find myself wanting to stay awake, but the only thing that works is to scroll, which wakes me up. Anyway...Shadow was fussing so Tucker got up to take care of him. I slept until about 6:45, delaying the inevitable workouts that were waiting for me. Coffee first. Eat, headphones on, and out the door by 7:45.  Workout-Dynamic leg swings and stretch  1 set RDL that needs to be one of my exercises                                                                                                ...

 The first phase of habit formation is done. This week there are several key dates:20, 21, 22, 25, 28. What a great week for vacation and to get myself on track for the final push in school. Last night I was feeling the pressure of counting everything from calories to miles to protein and water intake. It is a little exhausting. I am not sure if the calorie deficit part is still an important aspect of my diet. However I set it as a goal so I need to stick to it. Calorie deficit does not mean 1500 calories; my intake has to be less than the output or required calories. Example: if I am running 8 miles plus 10k steps I am burning over 1000 calories therefore my intake should be around 2200. BMR for over 50 female moderately active (exercise 3-5 days) is 1300 calories for 130 pounds. Increase the workload to heavy activity (5-7 days) it goes up to 2200 calories. That is to simply maintain my weight.  Plan- Snacks- Greek yogurt, berries, and flax or chia seeds about 200 calories a...

 Monday morning-I am three weeks into the challenge and hitting day 22 today which is the first step in the habit formation loop of 5am club. Yesterday I told Tucker part of me feels like I have accomplished what I set out to do...break my habit of watching TV, being lazy, and getting fat. BUT that is not the goal of 75 Hard. It is about doing something that requires discipline. It is easy to do what I want to do...give up. Yes, I am happy with my body right now, I have lost about 6 pounds and my running is coming back slowly but that is not the end. I haven't even stepped into the gym. So this next 3 weeks will focus on gym time and building muscle.  I ordered discounted Topo Cyclone shoes which I hope will be just what I need. Rather than run the Old Port race on June 7, I will set up a half-marathon course and run it at 7am. My goal will be 1:40 or faster. The money I saved can go to my shoes. I have plenty of t-shirts and medals.  Running schedule Monday off walk and ...

 3 weeks. I woke up with a sore eye (r). It started on Friday with what felt like allergies. Red and itchy with a strained feeling. I got up rinsed with cold water and took ibuprofen. I hope it clears up during the run. I have 8 miles on the schedule for today. It's 50' sunny and windy. My plan is to take Shadow for 2 miles then get another 4 miles before going to the school for speed. I don't know just get it done then church.  It is 3pm I am sitting here so full from crackers, cheese, and just too much stuff I have not eaten lately. Definitely cheese is something that is calorie dense and I do not need it. Veggies and humus is a much better option or shrimp. I want to keep this eating plan so it is essential that I figure out what is the best type of snack foods. Cheese is so yummy but not worth the calories. I like red peppers and hummus.  My run did not go great. My legs were so tired and the wind was pretty strong. Garmin kept telling me I was going too slow. I ended...

 I slept from 9-6 a wonderful 9 hours. I woke up with a tight face and watery eyes but the body itches have subsided. I also weighed myself. 133.6 you need to stand on the scale to allow it to settle.  starting weight about                            140.8                                                                                                    On day 7 a quick job on the scale      136.8                                                                       ...

 I made it. I plan to have a nice, relaxing week to work out, plan, and have fun. Today was tiring. I don't know if I ate something or took a new supplement, but my body was itchy last night, then this morning my eyes were all red, along with my face. I took Claritin, but it did not seem to help. Up too early (4:45am) but I couldn't sleep anymore.  Breakfast egg and cream cheese pancakes   Lunch tuna, mayo, avocado, triscuits, ezek, yogurt and berries with flax, coffee and dark chocolate, and that was it for the day.  Dinner Chinese sausage 330 cal and 18g part of a wrap, roasted onion and red peppers ketchup and mustard piece of ezek with CC and strawberries 80 cal and 5g Total calories 1500 and protein 100 g Running plan this weekend Saturday-Dynamic warm-up 2 min up and down 4 miles easy, but throw some cadence and drills in there to break things up. Maybe 30/30 sprints for miles 2 and 3 then cool down and bring it home. Workout 2 can be the gym or walking th...

 Day 18  up at 4:30 so I can get my run before school. Boys lacrosse has their first game today after school and I want to be there. Got up, started the coffee, made my LMNT electrolytes, ate my little breakfast, did my dynamic warm-up and headed out the door. The morning was beautiful. Cool and dark. I started with 5 min easy then began 10x30/30 easy for 5 min then 10x30/30 and easy home. Grabbed the dogs for an easy mile before having a shake, more coffee and a shower. I made it to school on time and ate my bacon-egg wrap.  Breakfast before run-ezek with CC and strawberries plus 1/2 tuscan with CCjelly= 230 cal 3g protein      Protein shake and celery mix-                                                                            ...

 7.5 hours of sleep and 13+ hours of fasting. Feeding time is 11 hours or less.  Up at 5:20 pretty good sleep. I watched tik tok before bed again. I have to stop that bad habit. No phone after 8. Ate dinner at 5:30 so breakfast at 6:30 was 13 hours of fasting.  Up and out the door with Shadow for a little over a mile. Stretch and abs, 30/30 KB swings. Then breakfast. The morning moves by quickly.  Breakfast 3 eggs-1yolk and 3 pieces bacon ezek=cc=Total 450 calories and 36g pro tein                      Lunch-salad with feta, olives, chicken, and avocado =500cal and 40g protein (I really have no idea but sounds right) Snack-coffee and meat stick 50 cal and 5g Dinner wrap 60cal 6protein, chicken 300cal 35protein, feta, tomatoes, hummus 50 cal, = 500 cal 42g bread with cc and jelly 130 and 2g  Total calories 1630 and 125g protein  My totals are only estimates. I assume I am usually eating around 500 calori...

 Tired is the only word I can think of right now. Yesterday I pushed through with an active lesson despite being tired and unmotivated. The fatigue this morning is deep. I wanted to get up early and do my 3 mile tired leg workout but the 20 minutes of sleep was worth it.  Physically I am tired but feeling pretty good. I know I need to build muscles and the chest, saggy boob thing is maddening. I will weight myself on Friday or Saturday and see where I am. Or I could just try on the white shorts  Mentally/emotionally-I am stressed out about the money we owe to credit cards, Along with the fear that I will lose my job at MOS. There is nothing I can do about that. I can tell Dave that I will work this summer at the tent sales and hopefully make some money to pay for next year ski season.  Other-I am taking my HRT every night but I need to incorporate the vaginal cream it really does help. Tucker and I have to make time for us despite the crazy busy schedule he has durin...

 Day 15 Monday April 14 Slept in until 5:40. It is a tired Monday. It is a good day to add on Bible study. I found a Fellowship of Christian Athletes devotional to use.  Proverbs 1 The fear of the Lord is the beginning of wisdom; fools do not like to take instructions or be corrected.  Stay away from sinners who will try to entrap you with their schemes.  The prayer today was to weed out pride. My offenses come from pride. I deserve better, why me? etc  Matthew 7:24-27; Luke 12:13-21; 1 Corinthians 9:24-Do you not know that all the runners in the stadium run to win the race but only one will get the prize. Run to win the race.  The Pivot Year catch up day 1-Build a mosaic of your experiences. You life is unique. No other person has seen, done, or had what you have seen, done, or had. I am right where I need to be to begin living the life I have been putting off. 31 days of building my Bible devotionals followed by  Breakfast burger, cottage cheese, and...

 I guess I should have jumped on the scale. However, I was feeling heavy and bloated this morning so I skipped that test. Fear is not the things holding me back because I know over the course of the 75 days I will change my habits, get healthier, and change my body. It will take time. When I did the challenge in 2023, I was fresh off a week of wine and Moe's as I helped Linda recover from her knee surgery. Was that fun? It was almost like a job eating all that lunch meat on a white roll. Yes, it is tasty but I like my salads with lunch meat. I think Jersey Mike's calls it a sub in a tub. Anyway...I realize that I am fortunate enough to get to do this, I want to do this, and now I have a partner joining me along the way. Tucker is following a little different plan, but we are both determined to get to June 13 without failing.  Tucker's weak spot is late-night snacking while on duty or up with the kids; he also might struggle to get his two workouts due to coaching. My weakne...

Saturday Day 13 Days to go=62 Slept in (10 hours of sleep)! Up at 7, ate at 14.5 hours fasting, tummy felt better but still some bloat. I thought it was going to be cold and rainy but I lucked out with big fluffy snow instead. I prefer snow to rain.  Breakfast-3 eggs -1yolk, hamburger, ezekial with cc and jelly-      450 calories     46g protein                    After run-Collagen-                                                                                          50                               9g pro            ...

 The alarm went off at 5:30 but I slept in until 6:15. I really needed it.  Coffee, IM8 (out of electrolytes) egg pancakes with blueberries-                250 cal                   20g protein wrap, chicken, avocado, lettuce=                500 cal              35g protein ezek cc jelly=                175 calories                                         2g protein Protein powder, yogurt and berries=                250 cal      20g protein hummus and rice crackers                     100 calories    ...

 Morning Up at 5:15 electrolytes, quick coffee-protein drink, ezekiel with cc and jelly, roll on lacrosse ball and do mobility before leaving for the run. Out the door-5 min easy, 4x30/30 cadence, 4x30/30 pick up, 1 mile at pace, 5 min easy. The 1 mile time got messed up because I don't know how to use my watch properly. I have to read up on it.  Before my run, I did all the hamstring exercises. Floss the hammy, roll the TFL, side stretch on the wall, Single leg bridge, slide out bridge, and 90/90 lift. No pain after the run and during the day. That is a good sign. I should find a plan to follow in addition to the Garmin coach.  Other hamstring to add-roll out bridge on a foam roller, walk out bridge, eccentric hamstring  Ezekiel with CC and Jelly-125 calories                                 5 protein Wrap-egg and bacon-450 cal            ...

 I got up early with a long day ahead of me. I found out that MOS is making cuts to teachers, to the tune of 1 teacher per grade. Well, that stinks. Maybe I will make the cut. That stress will just have to wait. There are four options: stay where I am, move to a different position at MOS, lose my job, and sub-teach somewhere else. Maybe find a job elsewhere? There is too much to think of now.  Up at 5:30 started my workout right away with mobility and strength then a mile walk with Shadow. It was a nice easy day. I was feeling pretty tired after yesterday's repeat 800s. Tomorrow is another early morning so I can do the magic mile workout. Dynamic warm-up 10 then 5 warm up run, 8x30/30 drills, then mile run at a good clip not exhaustive then cool down. I guess I am shooting for under 8 but I do not want any injuries.  Today meals were good I think-Up electrolytes, IM8 Egg-CC pancakes with blueberries and coffee 300 cal and 20g protein lunch-chicken with a salad including f...

 I slept about 7.5 hours then laid in bed for 30 minutes. Only made 12+ on the fast. I don't want to burn muscle. My glycogen stores should be depleted so I would imagine I am jumping right to muscle or fat to burn for fuel.  up for IM8 and electrolytes breakfast-1 egg+2 whites and hamburger=300 cal 30g and coffee Chicken salad-lettuce-tomato=maybe 500 calories and 38g protein (I don't think I had that much but ok) bacon-egg-lettuce tomato wrap with a little mayo-450 calories and 38g protein  ate an extra piece of bacon with peanut butter-200 calories 10g protein Total 1500 calories and 116 protein  workout 1-10k+ steps at school work 2- 10 minute dynamic warm-up walk 2 miles and cool down with stretching The day went by ok. I was flustered about doing this activity with the kids without fully understanding the process but we went with it anyway. I have been feeling a little anxious about how many days are left, where I am etc. There is also so much planning plus pla...

 Day 7  12 hour fast but I was seriously hungry and I had a 7 mile easy run waiting for me. Forecast was calling for rain so I wanted to get moving. It didn't matter, I hit the rain anyway. I had electrolytes,  4 oz hamburger =300 calories and 18g protein Hamburger and eggs before the run=300+80=380 calories and 30g protein  Ezekial with mozzarella cheese and jelly with blueberries=80+85+20=185cal    7g protein Collagen protein=9g protein and 100 calories  Total calories = 660 calories and 64g protein 1/2 avocado and burger 5 rice crackers=300? 15g protein? burger bowl with lettuce, ketchup, mayo, mustard and caprese salad. 450 calories 20g protein  Yogurt with protein powder and strawberries=200 calories and 20g protein 2 squares chocolate=150 sushi 4 pieces=300 maybe 2000 calories total and 120g protein I am so full right now but the window is closing, and I had to make sure that I would not wake up hungry. I can eat tomorrow after 8:30 (14 hour...

 April 2025 Start weight-140. ? I was scared. I jumped on and off before it could go any higher.  Day 7 AM-136.6 The bloat has cleared out and my gut is feeling a little better. I go to the bathroom all day. Get supplements right to figure it out.  It is spring cleaning time. But this year is different! This house is not going to go to hell after the cleaning is done. I may need to confront the fact that I fall into all or nothing when it comes to drinking. I lose track of time while I am wallowing in my comfort zone on the couch. One show after another, one drink after another, wishing my fat belly would just go away, lamenting the fact that I let myself go but unable to find the energy to do what needed to be done to change course.  On March 31, after 2 weekends of drinking most of the day, I said, it's time. To prepare, the week before I had started paying attention to my eating window. This helped tremendously. Rather than drink and snack all night, I would see t...