Home » 2019 – NoFear 1 – Epic Five

2019 – NoFear 1 – Epic Five

So today is the first day of 2019.  It is a new year and I am grateful and happy to be here.  I feel healthy in all respects.  My family is intact and I am having a time of my life really.  Chey continues to do well with her workout, Grid is killing it and Marcus is back home and fitness seems to be a central part of his life.  

Over the coming year – sleep will remain a central part of my focus.  I averaged  6 3/4 in late, and did meet my yearly goal of 6 1/2 hours per night.  I have upped my goal to 6 3/4 but I hope to move the needle to 7.0 by years end.  My fitness level is pretty on point, I scaled back runs and increase steps for the most part last year, as a result I maintained weight, but I am not as hard as I would like to be.  I will be hitting the treadmill/elliptical major this year.  My step counts will drop (I would like to keep it at 10k) but will get some true mileage down.

DareBee has really been a godsend.  It has kept me on point and I love it.  My dailies are just the thing to keep the inspiration level up and I look forward to every single day.  My mediation fell off quite a bit this year.  I started the year quite well, but it fell.  I will be picking that up in a major way and so it is back on my tracker.

(Kept from previous foreword) – Additionally, I have added a couple layers of complexity or demand to my workout.  First, I am religiously sticking to DareBee and the Daily Dare; I am also, keeping the preliminaries.  Second, I have added a consecutive component – so, starting with the end of IronBorn (9 April 2017), I have worked consecutively.  I intend to push for 60 straight day, then see if I can get to 90.  So far I am enjoying it and my body seems to be rising to the occasion.  I caught the flu a few day before the end of the last phase (around May 2017) – I worked through it and was back up in only a couple of days.  It appears pushing through and forcing my body to continue working, I was able to push the flu out of my way.  I am also continuing my virtual push to OKC via Benton.  I am really enjoying that but I will have to pick up the mileage here in the next phase as I am running out of time. Keep leaning forward.

JOURNEY AROUND OUR COUNTRY CONTINUES

Updated: 1.1.19

JOURNEY AROUND OUR COUNTRY CONTINUES

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DAY 19 [JAN 19) – Day 655 of 700
– Distance: 148.93 + 00.00 = 148.93 (Around the World Run: 5193.18)
– Cardio (Mixed: Steps): 00.00 @ 00.00 min (keeping it going…)
Summary: I keep losing my information in here when the system burp, but doing well with workout today.
DareBee Exercise-1 (Day 19): “Epic Five – Abs– Not bad at all.  Relahad to march – Ck!
– Daily Dare (19/538)  40 Pulse Ups
  – Easy day – love the Core – Ck!
– Baseline: No pain really.  The left shoulder felt a bit uneasy but it is ok.  The right foot is creeping up Ck!
– Distance
: Added 0.00 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 18 [JAN 18) – Day 654 of 700
– Distance: 148.93 + 00.00 = 148.93 (Around the World Run: 5193.18)
– Cardio (Mixed: Steps): 00.00 @ 00.00 min (keeping it going…)
Summary: I keep losing my information in here when the system burp, but doing well with workout today.
DareBee Exercise-1 (Day 18): “Epic Five – Lower Body Strength– Not bad at all.  Relahad to march – Ck!
– Daily Dare (18/537)  40 Pulse Ups
  – Easy day – love the Core – Check!
– Baseline: No pain really.  The left shoulder felt a bit uneasy but it is ok.  The right foot is creeping up Ck!
– Distance
: Added 0.00 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 17 [JAN 17) – Day 653 of 700
– Distance: 141.04 + 7.89 = 148.93 (Around the World Run: 5193.18)
– Cardio (Mixed: Steps):7.89 @ 111.90 min (keeping it going…)
Summary: Sort of a drawn out day.  Got all my workout done without issue.
DareBee Exercise-1 (Day 17): “Epic Five – Upper Body Strength– Pretty intense; gots to watch my shoulder – Check!
– Daily Dare (17/537)  40 Pulse Ups
  – Easy day – love the Core – Check!
– Baseline: I can’t say that there is no pain, but less than it was yesterday Check!
– Distance
: Added 7.89 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 16 [JAN 16) – Day 652 of 700
– Distance: 121.27 + 11.65 = 141.04 (Around the World Run: 5185.29)
– Cardio (Mixed: Steps): 11.65 @ 165.23 min (keeping it going…)
Summary: Pretty good day so far.  It is now 1126 and have to finish up with mileage/steps.
DareBee Exercise-1 (Day 16): “Epic Five – Cardio & Core– This was friggin’ tough today.  A bit painful – Check!
– Daily Dare (16/536)  10 Diamond Push Ups
  – A bit rough on the shoulder but doable – Check!
– Baseline: I may have shot my shoulder with tomorrow’s DD.  It was hard getting through today main exercise Check!
– Distance
: Added 11.65 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 15 [JAN 15) – Day 651 of 700
– Distance: 121.27 + 8.12 = 121.27 (Around the World Run: 5173.64)
– Cardio (Mixed: Steps): 8.12 @ 115.16 min (keeping it going…)
Summary: Pretty long day.  Got my workout in tho and feeling good.  Well…still got to get miles/cardio in
DareBee Exercise-1 (Day 15): “Epic Five – Jumping Jacks Challenge– Honestly a bit tough on the right foot – Check!
– Daily Dare (15/535)  15 Up and Down Planks
  – Gone are the days of struggling with this exercise.  Luv D Core – Check!
– Baseline: Not too much pain beyond the right foot.  Got to really watch that Check!
– Distance
: Added 8.12 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 14 [JAN 14) – Day 650 of 700
– Distance: 107.33 + 13.94 = 121.27 (Around the World Run: 5165.62)
– Cardio (Mixed: Steps): 13.94 @ 00.00 min (keeping it going…)
Summary: Really awesome workout day.  Got up and got it done as usual.  I feel good today. Not too much pain.
DareBee Exercise-1 (Day 14): “Epic Five – Abs– Was a bit more challenging than I expected, but twas ok – Check!
– Daily Dare (14/534)  2-Min Single Leg Hop on the Spot
  – Somewhat challenging on the pain foot, but doable – Check!
– Baseline: Do have some pain the right foot.  No issues with the shoulder Check!
– Distance
: Added 13.94 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 13 [JAN 13) – Day 649 of 700
– Distance: 97.72 + 9.61 = 107.33 (Around the World Run: 5151.58)
– Cardio (Mixed: Steps): 9.61 @ 136.29 min (keeping it going…)
Summary: All around ok workout day.  Just got up and got it done without much effort.  Feels good tho.
DareBee Exercise-1 (Day 13): “Epic Five – Lower Body Strength– Lots of squats.  Felt good not challenging – Check!
– Daily Dare (13/533)  100 Side Leg Raises
  – A bit intense in the early morning but pretty good workout – Check!
– Baseline: No real pain today.  Taking time to get through everything, so I am getting enough time without probs Check!
– Distance
: Added 9.61 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 12 [JAN 12) – Day 648 of 700
– Distance: 87.91 + 9.81 = 97.72 (Around the World Run: 5141.97)
– Cardio (Mixed: Steps): 9.81 @ 139.13 min (keeping it going…)
Summary:Good workout day today.  Got everything done in time to go to Shenaye send off.
DareBee Exercise-1 (Day 12): “Epic Five – Upper Body & Core– This was painful.  Shoulder was screaming – Check!
– Daily Dare (12/532)  40 Lunge Step Ups
  – Not that easy since I am watching my right foot.  Did it gingerly – Check!
– Baseline: A little painful in the left shoulder but ok otherwise Check!
– Distance
: Added 9.81 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 11 [JAN 11) – Day 647 of 700
– Distance: 80.13 + 7.78 = 87.91 (Around the World Run: 5132.16)
– Cardio (Mixed: Steps): 7.78 @ 110.34 min (keeping it going…)
Summary: Not bad so far.  Finished workout by 1212 for the most part; just need to finish up steps/cardio
DareBee Exercise-1 (Day 11): “Epic Five – Cardio– Had to do march as opposed to HK due to left foot – Check!
– Daily Dare (11/531)  80 Flutter Kicks
  – Easy day.  I love the Core – Check!
– Baseline: Some pain in left shoulder, but not that bad.  It comes and goes.  Right foot still hurts Check!
– Distance
: Added 7.78 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 10 [JAN 10) – Day 646 of 700
– Distance: 70.53 + 9.60 = 80.13 (Around the World Run: 5124.38)
– Cardio (Mixed: Steps): 9.60 @ 136.15 min (keeping it going…)
Summary: Ok day workout, but got through it without issues
DareBee Exercise-1 (Day 10): “Epic Five – Leg Raise Challenge– No issues.  A bit challenging, but no prob- Check!
– Daily Dare (10/530)  40 Prone Fly Extensions
  – No too easy on the right shoulder but doable – Check!
– Baseline: A bit of pain in left shoulder.  Right foot hurt a bit tho. Check!
– Distance
: Added 9.60 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 9 [JAN 9) – Day 645 of 700
– Distance: 62.81 + 7.72 = 70.53 (Around the World Run: 5114.78)
– Cardio (Mixed: Steps): 7.72 @ 107.49 min (keeping it going…)
Summary: So far pretty good day.  Workout easy so far.  Don’t think I am tightening up yet, but I will get there.
DareBee Exercise-1 (Day 9): “Epic Five – Ab and Core– That was not easy, but no hard either; love the Core – Check!
– Daily Dare (9/529)  20 Raised Leg Crunches
  – Came up pretty late but got it done without issue – Check!
– Baseline: Right shoulder is feeling a bit ticklish Check!
– Distance
: Added 7.72 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 8 [JAN 8) – Day 644 of 700
– Distance: 54.69 + 8.12 = 62.81 (Around the World Run: 5107.06)
– Cardio (Mixed: Steps): 8.12 @ 115.16 min (keeping it going…)
– Summary: Not too bad workout day.  Started early; easy workout and just got it done.
DareBee Exercise-1 (Day 8): “Epic Five – Lower Body StrengthPretty straight forward and easy – Check!
– Daily Dare (8/528)  15 Plank Walkouts  – Felt pretty easy.  No issues at all – Check!
– Baseline:
Right leg continues to make not forget it is there, otherwise it is all good Check!
– Distance:
Added 8.12 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night!Ciao!
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DAY 7 [JAN 7) – Day 643 of 700
– Distance: 46.64 +8.05 = 54.69 (Around the World Run: 5098.94)
– Cardio (Mixed: Steps): 8.05 @ 114.17 min (keeping it going…)
Summary: Not a bad all around workout day.  I was able to get through with much aches going on. May have ingested.
DareBee Exercise-1 (Day 7): “Epic Five – Upper Body Strength– Not a bad workout.  Pretty tough tho – Check!
– Daily Dare (7/527)  20 Shrimp Squats
  – Pretty tough, but once you warm up, it is ok.  Love the squats – Check!
– Baseline: Not a bad baseline day.  Need to increase upscale cardio; won’t do so till right foot get better Check!
– Distance
: Added 8.05 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 6 [JAN 6) – Day 642 of 700
– Distance: 29.01 + 9.11 = 46.64 (Around the World Run: 5090.89)
– Cardio (Mixed: Steps): 9.11 @ 00.00 min (keeping it going…)
Summary: Good workout so far.  Started off relatively late, but getting it done.
DareBee Exercise-1 (Day 6): “Epic Five – Cardio & Abs– Not bad at all.  Relatively easy; had to march – Check!
– Daily Dare (6/526)  20 Jump Lunges
  – Being very protective of right foot pain.  Jump gingerly – Check!
– Baseline: No pain really.  The left shoulder felt a bit uneasy but it is ok.  The right foot is creeping up – Check!
– Distance
: Added 9.11 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 5 [JAN 5) – Day 641 of 700
– Distance: 29.01 + 8.52 = 37.53 (Around the World Run: 5081.78)
– Cardio (Mixed: Steps): 8.52 @ 120.83 min (keeping it going…)
Summary: Awesome workout so far today.  Dragging a bit but I am getting other things done; still have steps/cardio
DareBee Exercise-1 (Day 5): “Epic Five – Hand Raise– This was pretty tough, but seems easy – Check!
DareBee Exercise-2 (Day 7/7):Micro HIIT – Burpees– This was a monster.  Thought it was in but – Check!
– Daily Dare (5/525)  2 Min Overhead Clench/Unclench
  – This is really not easy.  I think 2min is about my limit – Check!
– Baseline: Right foot has chilled out a bit today.  Feels ok for now Check!
– Distance
: Added 8.52 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 4 [JAN 4) – Day 640 of 700
– Distance:20.81 + 8.20 = 29.01 (Around the World Run: 5073.26)
– Cardio (Mixed: Steps): 8.20 @ 116.30min (keeping it going…)
Summary: Pretty good but busy work day today.  Got up early and have been pushing it…need to get miles in.
DareBee Exercise-1 (Day 4): “Epic Five –  Abs & Core– Not really that challenging, got a nice sweat going – Check!
DareBee Exercise-2 (Day 6/7):Micro HIIT – High Knees/Climbers – I had to pull back on the HK; marched – Check!
– Daily Dare (4/524)  60 Sec Squat Hold
  – I love legs.  This squat hold was easier than I thought it would be – Check!
– Baseline: Right foot keeps bothering me.  Have to go easy over the coming day.  Shoulder is fine tho  – Check!
– Distance
: Added 8.20 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 3 [JAN 3) – Day 639 of 700
– Distance:13.25 + 7.56 = 20.81 (Around the World Run: 5065.06)
– Cardio (Mixed: Steps):7.56 @ 107.22 min (keeping it going…)
Summary: Good day over all.  Still trying to get into my groove.  Trying to keep workout down to 60min include treadmill.
DareBee Exercise-1 (Day 3): “Epic Five – Lower Body Strength– Not too bad. Lots of lunges; good leg day – Check!
DareBee Exercise-2 (Day 5/7):Micro HIIT – Side Leg Raises– Play good on the leg.  Lots of leg raises today – Check!
– Daily Dare (3/523) 60 Sec Tree Pose 
– Easy day.  Great balance – Check!
– Baseline: Right foot is kicking ass right now.  Not sure why it is getting so painful.  Left shoulder give way to Check!
– Distance
: Added 7.56 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 2 [JAN 2) – Day 638 of 700
– Distance6.10 + 7.15 = 13.25 (Around the World Run: 5057.50)
– Cardio (Mixed: Steps): 7.15 @ 101.40 min (keeping it going…)
Summary: Pretty smooth morning.  Just need to complete my cardio/steps. Thinking that I have to move back to 12k?
DareBee Exercise-1 (Day 2): “Epic Five – Upper Body Strength– Easy day.  Good workout.  Loved it – Check!
DareBee Exercise-2 (Day 4/7):Micro HIIT – Plank– Nice core.  Love the Core – Ck!
– Daily Dare (2/522)  60 Sec Leg Raised Elbow Plank
 – Easy ease into new year with the plank master – Check!
– Baseline: Right foot is not as bothersome today yet.  I am getting read to hit the elliptical/treadmill for 30mins Check!
– Distance
: Added 7.15 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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DAY 1 [JAN 1) – Day 637 of 700
– Distance: 00.00 + 6.10 = 6.10 (Around the World Run: 5050.35)
– Cardio (Mixed: Steps): 00.00 @ 00.00 min (keeping it going…)
Summary: Sort of a rough start to the new year.  Felt a bit under achieving with barely going over 10k
DareBee Exercise-1 (Day 1): “Epic Five – Cardio–  This was pretty intense but well worth it – Check!
DareBee Exercise-2 (Day 3/7):Micro HIIT – High Knees– Rough on the right foot but I doing fine – Check!
– Daily Dare (1/520)  2 Min Jumping Jacks
 – Having from pain in right foot; this was a challenge – Check!
– Baseline: Yep, right foot still giving me a warm time but and lots of high knees but I am alright Check!
– Distance
: Added 6.10 mi to my total on my way around the World.
Rest: I will get 6.75 hours of sleep each night! Ciao!
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