VHALKYRIE   16,233
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Friday, April 19, 2013

What a crazy Friday.

I woke up this morning to headlines that a MIT officer and one suspected Boston Marathon bomber was dead, and the other was on the loose. Friends in Boston were posting on Facebook that they were all told to stay home, and posted surreal pictures of empty streets or armed officers outside their windows. National Guard troops were on the way to assist in the manhunt.

I'm reading stories about how the dead bomber wrote that he 'didn't understand Americans.' I don't understand how anyone could explode devices intended to kill and maim innocent people. Indeed someone who doesn't understand Americans will never understand why we would be willing to shut down an entire city in order to find them. I hope they find the remaining guy alive. Not that I feel any mercy, but we need more information. The reason isn't important because it is nonsensical, but we have to know if there is a larger National Security issue.

I'm very impressed with how quickly the Boston police and FBI were able to narrow down the suspects from a "Where's Waldo" stream of surveillance videos and photographs. Once this is over, I am eager to read how they figured it out. Obviously posting the suspects' pictures spooked them, but the police didn't even know the guys' names until they got the ID off the dead one this morning.

In my more immediate vicinity, we got bad news regarding our neighbors. They are an elderly couple who retired here to coastal Georgia from Maryland. They wanted to escape the cold New England winters. We saw an ambulance at their house earlier in the week, and the husband was brought out on a stretcher. I stopped at their house this morning to drop off our telephone number in case they needed help with anything. The wife was home, and I asked her if everything was alright. She said no, unfortunately her husband was not alright. He choked on dinner, and she was unable to dislodge it, so she called 911. The EMTs were also unable to dislodge it, and they had to extract the blocking food with another method. He stopped breathing, and had to be resuscitated. He was still at the hospital today, and unfortunately, he will not be coming home. Her children arrived this morning, and they were taking him to a nursing facility. I told her to let us know if there is anything at all we can help with. She said once things settle down, she'd like to have me over for brunch. I told her I'd love that.

Today is usually TGIF, but it's not holding the same magic. I'm not sure what to do with myself tonight. I look at my movies and books, and I'm not seeing anything I'm in the mood for. Maybe I will hunt dragons in Skyrim.

  Member Comments About This Blog Post:

FITGIRL15 4/22/2013 12:23AM


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BEECHNUT13 4/20/2013 8:43PM


It's been a rough week.

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AB2525 4/20/2013 4:45PM

    Hope your neighbor will be alright, very nice of you to stop by & offer your help if needed. I'm sure she appreciated it very much, especially after all the kids & relatives leave....

Yes, they found him, barely alive, but he is alive & for our sake I hope he'll recover. We need answers!!! Were they alone or are there others just like them...there was a 3rd bomb found, thank goodness the police was able to disarm it before it did any damage!

I do not care to know why they did it...I just hope that when the police opened fire on him (justifiably so), they didn't do away with the chance of getting answers we all so desperately need!

Yes, the response from the people of Boston was very impressive, so was the response from all the law enforcement agencies...imagine they all working together as one team, with one common goal in mind. They succeeded and it only took them 27 hours!! emoticon


Comment edited on: 4/20/2013 4:53:39 PM

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HONOURIA 4/20/2013 11:14AM


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GETSTRONGRRR 4/19/2013 11:40PM

    It's the age old question of why there is evil in the world...hard to ever know why

I accept that there are bad people who do evil things....they have their own reasons and I may never understand what drives them to hate enough to kill innocents....I rest well knowing that we have people who make it their profession to find them and neutralize them

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RASPBERRY56 4/19/2013 8:54PM

    Looks like you've experienced what I'd like to call the "ultimate Monday from h*ll" (don't ask me how I know about that phenomenon).....


At least they found the second bombing suspect......

I wish for the best for your neighbor and his family.....

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WOUBBIE 4/19/2013 6:37PM

    I agree that I hope he's found alive. The whole situation is just too inexplicable - we need to hear firsthand what madness these two were carrying.

Very sad about your neighbors. Scary how your lives can change forever in a split second.

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ANASARI 4/19/2013 4:57PM

    Oh Vhal, I am so sorry about your neighbor, and also for his poor wife to be going through this. I will keep them in my thoughts. :(

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SPERRIN2012 4/19/2013 4:50PM

    emoticon I certainly don't need any reasons why the deed was done. The second scoundrel will meet the same fait as his brother. One shot (or twenty) one kill!! emoticon

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A Winning Formula

Thursday, April 18, 2013

I should do a better job of keeping my progress photos up to date. The before pictures aren't quite at the start of my strength training program, but close. Here is where I am at to date in my body re-sculpting goal.

I am a pear shape, so my changes happen in my upper body first. I can see my arms and overall girth in my upper torso shrinking.

Biceps are appearing! Arm circumference is decreasing.

Belly bulge is smoothing out.

I've experimented with and recorded my diet and routines in various ways over the years, so I have a comprehensive catalog of what works for me and what doesn't.

Diet and exercise work in tandem. I've never been truly successful doing one without the other. If I diet alone, then I eventually lose muscle tone - use it or lose it. I also can't work off a bad diet. If I exercise but eat poorly, I keep my muscle, but it gets covered in an ugly layer of fat, despite the calorie burn.

What they say about 80% of weight loss being nutrition is true. What I eat makes a big difference in my fat level.

As a demonstration, here is an older before-after photo. The top photo is from when I followed a standard high grain, high carb diet. The bottom is after I switched to a low grain diet.

The only thing I changed was the quantity of grains I ate. I switched from having three grain or starch servings per DAY to less than three per WEEK. They just aren't any good for me. If I sound a little overzealous about the anti-grain train, it's because I got such big results with a single change in my diet. That tends to build enthusiasm.

Currently, the composition of my diet remains the same - unprocessed freggies and protein, and very low grain. I added a strength training routine, and with the beautiful weather we're having in the South, I've been eager to get outside to walk and cycle.

I increased the amount of food I eat because my activity demands more fuel. I'm very picky about my food choices, though. What I eat must have something nutritionally I need, whether that is protein, potassium, omega-3s, or other. I look at what's on my plate and think, "What nutrients am I getting?" instead of "How many calories is this?"

I am moving more, eating more, and losing more. I'm not messing with a winning formula. I'd say I'm running on 90% octane.

  Member Comments About This Blog Post:

LJCANNON 4/22/2013 9:18AM

    emoticon Very Inspirational Pictures!! You have Obviously done the WORK and figured out what is Best for Your Body. You have earned the right to be a bit "Zealous"! Congratulations!!!

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GETSTRONGRRR 4/18/2013 11:21PM

    90% octane sounds like a good fuel mix!

I can definitely see the difference in before & after photos! Keep at it and imagine what you'll be like by September!

Stay strong...eat clean!

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FITWITHIN 4/18/2013 10:48PM

    Great progress!

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SOULFISH80 4/18/2013 4:38PM

    Incredible, sounds like you've mastered your weight-loss/health needs. What an inspiration!

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CONNIES-WAY 4/18/2013 4:32PM

    You're doing great! emoticon

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MRSP90X 4/18/2013 3:11PM

My diet is similar. i had to cut down the grains too as they don't work for me either!

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A*L*P* 4/18/2013 3:03PM

    WOOHOOOOOOOOOOOOO! That is awesome, girl! Keep up the amazing work!!!!

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CAALAN23 4/18/2013 2:47PM

    Cool, I love progress pics! I'm ever so slowly incorporating more freggies, fresh as can be, into my diet. If I eliminate over time, I don't miss the grains as much.

You are looking strong!

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WOUBBIE 4/18/2013 2:00PM

    Going for those awesome arms! Looking great!

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FITGIRL15 4/18/2013 1:42PM

    I love the pictures! Progress pics are important! Often other people will point out success that we miss when looking in the mirror!!!

What I clearly noticed, is your triceps! They are really tightening up!
Way to go!

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DDOORN 4/18/2013 1:02PM

    Totally agree with the weight loss is (at least!) 80% food choice. My thinking is food choices are critical for losing / maintaining weight and working out is critical for losing inches and toning our bodies. AND totally agreed on the dangers of grains and processed carbs!

Thx for continuing to be TERRIFIC inspiration!


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BOOKWORM27S 4/18/2013 12:59PM


Good luck in your weight loss journey!

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PRETTYPITHY 4/18/2013 12:53PM

    Big changes, you look great. I'm also most successful when I follow a similar diet. emoticon

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FAVORITEAUNT84 4/18/2013 12:51PM

    WOOHOO! Thank you for sharing!

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ANASARI 4/18/2013 12:49PM

    Those are great results, and it's so nice to have a visual record of it! What sorts of things do you do, to get your back so well-defined? I am sorta new at dabbling in exercise, but I would love to focus on toning (since I hear that extended cardio isn't the best-recommended thing for my gender/age/desired results).

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New Rules: Workout 4

Wednesday, April 17, 2013

Yesterday was supposed to be a low intensity 'rest' day, but it became action packed. I took an easy 8.5 mile bike ride early in the morning and thought I'd call it done, but then DH came home and said he wanted to ride. I was so thrilled he wanted to exercise, I agreed to accompany him, even though I completed my miles earlier in the day.

I logged another 8.5 miles. I was exhausted. I told DH to let me know if he wanted this to be a regular thing so I don't end up over doing it. There are only so many hours in the day, and I have other things that need to get done. He said he wants to ride three days a week.

When we came home, I made dinner, but I was very fatigued. By bedtime, I was out like a light.

Today after lunch, I had an internal argument with my 2 year old self who was throwing a tantrum about whether to do the strength training workout.

"But I don't WANT to! I rode 17 miles on the bike yesterday, so maybe I should take today off."

"Bike ride isn't going to get you sexy flexy arms in a halter top."

"Oh, bring that up, will you? Fine."


I got into my workout clothes and lifted those weights.


I like that I can workout in my sports bra and yoga pants at home, which I would never do at a gym. I workout in front of a mirror, and I can honestly say I am liking how my body is shaping. I always see improvements in my upper body first. My arms and shoulders are going to look hawt if I can shred the fat off of them. One advantage of being a pear shape is maybe I can get Michelle Obama/Linda Hamilton arms early on. I'll just continue to wear my surfer shorts at the beach until the rest of me catches up.

I took a 5 mile walk afterwards, which was too much. My feet aren't quite ready for it, and they are blistering and sore. On the Walk to Rivendell challenge, I'm now 12 miles in.

According to the Eowyn Challenge website, Frodo and Sam are having a frugal supper at the edge of the birch grove. There are 6 more miles to go for the end of day one.


I got my butt kicked with 5 miles today. Frodo and Sam walking 18 miles a day is crazy!

I'm also feeling fatigued again. I won't be able to ride with DH tonight if he wants to, but I hope he'll go without me.

Tonight I'm grilling St. Louis style ribs. I love my BBQ grill. It tastes yum, obviously, but it's also not heating up my kitchen. Today the weather was in the low 80s.

Tomorrow I most likely will take a full rest day. I've gone a little overboard on the activity. Looking forward to an easy day sipping lemon granitas with stevia on my porch.

  Member Comments About This Blog Post:

STARSUB99 4/18/2013 11:59AM

    I am so jealous! Weather in the 80"s! We are stuck in the 30"s still up here.... I love your temper tantrum- I never thought of it like the 2 year old - but I love it! That is what's been going on with me -- - One temper tantrum after another - -- You have insprired me to get out there for a walk - despite the cold - I will focus on the sunshine -
You are kicking butt with the exercise - I think it's time I joined you! Time to get moving! emoticon

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FITGIRL15 4/18/2013 11:10AM

    A couple that plays together, STAYS together!
Keep it up!

And good for you for getting your weights workout in, despite not wanting to do it! YOU ROCK!

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BEECHNUT13 4/17/2013 10:49PM

    Your feet aren't nearly as hairy as a hobbit's feet. I need to get a pedometer so I can start tracking my miles better.

I'm glad you're already noticing changes. Aren't they great? When I'm deadlifting, I love the way my upper body looks as I'm straining to lift the weight. My arms look strong while I deadlift. I need to take another video to check in on my form now that the weight is getting heavier.

Way to go on continuing with your ST, even though you could have scooted out of it! Be careful not to kill yourself doing a bunch of ST and not giving yourself a chance to recover... but a leisurely bike ride should be fine. If not - more protein, more rest! ;)

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GETSTRONGRRR 4/17/2013 8:41PM

    Congrats on all counts--biking with DH, conquering the 2-year old, pressing ahead with ST, walking, and BBQ!

Maybe you can have some St Louis Ribs for 2nd breakfast tomorrow!

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MYLADY4 4/17/2013 8:40PM

    Good for you for realizing when you are doing to much. In the past, I would have realished being able to do that many workouts even when it was hurting me.

You inspire me with the balance that you are finding, someday I hope to be there too.

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ANASARI 4/17/2013 7:49PM

    hehe You be careful and don't overdo and hurt yourself for real! Loved the update on your HobbitWatch2013! :)

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WOUBBIE 4/17/2013 6:26PM

    Dang hobbits.

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PRETTYPITHY 4/17/2013 5:39PM

    Wow, sounds like you're crushing it! Awesome that your husband wants to ride with you, mine is indifferent to exercise.

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CONNIES-WAY 4/17/2013 5:32PM

    emoticon emoticon emoticon

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LALMEIDA 4/17/2013 5:29PM


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VHALKYRIE 4/17/2013 5:28PM


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NAYPOOIE 4/17/2013 5:25PM

    You shouldn't compare yourself to Frodo and Sam. Hobbits are tough.

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Not a Runner, But Now I Want to Run

Tuesday, April 16, 2013

I am not a runner. I played soccer in high school, but that is mostly sprinting. It's very different than endurance long distance runs. A friend tried to convince me to join the track team with her and I said forget it. Running isn't something I enjoy. I never have. It is a shame in a way because the only equipment one needs are a pair of shoes.

When I became obese, I never considered running as something I wanted to do. I know I don't like it, so I wasn't going to force myself to do it. I had no aspirations of running a marathon one day. I have maintained a high degree of physical fitness without running.

When I checked my newsfeed yesterday, I was shocked by the headline: "Explosions at the Boston Marathon." My reaction wasn't fear; it was anger. How dare yet another pathetic vermin seek attention through infamy.

Columbine. Virginia Tech. Aurora. Newtown. Boston Marathon.

I don't ask why because there will never be a reason that makes sense.

I have never wanted to run. Now I want to run out of defiance and solidarity.

Whatever this person or persons wanted to achieve through pain and fear, I want it to fail.

  Member Comments About This Blog Post:

KAYOTIC 4/19/2013 10:05AM

    I have a kind of love/hate relationship with running, I like the freedom of going without a lot of equipment, but my feet don't do well with the sport! And I always had the bucket list item of running a marathon one day (preferably before I turn 50, but that is now this year!) but the training has put me off doing this. I've done a couple of half's and that training was hard! I can't imagine finding the time to train for a full....but then this really puts that pain in perspective....so maybe it's time to put that dream in motion...

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DDOORN 4/18/2013 9:07AM

    Great way to re-frame running, this from another person who has never liked running...especially timely as I'm coming up on yet another annual official 5K at the Binghamton Bridge Run...it's the only official run that I'm willing to do each year. But this year? Gonna do it with extra SPIRIT! :-)


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DRAGONCHILDE 4/16/2013 9:03PM

    Do you have an iPhone or iPod touch? Consider the Zombies, Run! 5k training app. It's worth the expense, and treats you to a wonderful immersive story as you train (and it's gentler than most 5k training programs I've tried.)

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MYLADY4 4/16/2013 8:49PM

    Charity 5K's are pretty good to do and there are lots of people who choose to walk them. There is a camaraderie that happens when you start running races.

My heart went out to all the spectators who where injured and those who lost their loves but I also felt really really bad for those who were not allowed to finish the race. Some cowardly A-hole stold that from them and I am sure some had been training for years to do this. Just so so sad.

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BILL60 4/16/2013 8:24PM

    Way to go!! I dedicated my 50-miler to "Boston" today.

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GETSTRONGRRR 4/16/2013 7:20PM

    I was an adult onset runner....hated it all my life till age 48, then I got the bug and couldn't stop....so where there's life, there's hope.

As for the pathetic vermin who did Boston....their days are numbered.

Today at spin class, as we started doing intervals at an insane cadence, I shouted out "BOSTON" on every 4th beat....it eradicated any thoughts of slowing down or quitting and kept us all energized & motivated

Comment edited on: 4/16/2013 7:20:32 PM

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VHALKYRIE 4/16/2013 5:37PM

    I should note that I don't intend to run a marathon! That requires way more commitment and dedication than I will be able to give. I'm mulling over what I intend to do.

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BEECHNUT13 4/16/2013 5:19PM

    Running isn't so bad if you have an mp3 player!

I was shocked yesterday when I heard the news... but it seems like nothing should surprise us anymore.

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MRSP90X 4/16/2013 4:52PM

    emoticon emoticon

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HILLSLUG98239 4/16/2013 3:17PM

    I was thinking the same thing last night. I imagine many of us will be inspired to run an event in honor of those who were killed or injured in this terrible act.

I still haven't decided if I want to commit to such a thing (I'm primarily a cyclist), but I will certainly be among the volunteers who make running events possible.

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TRIANGLE-WOMAN 4/16/2013 1:34PM


Run Val, Run!

( `♥ ) ♥'
.`.. ♥ Spread the SPARK!!! *`*..♥
..) .*).*. ♥. ♥
(. (. . ♥.`.♥..`. ♥

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ANASARI 4/16/2013 1:31PM

    Great post, Vahl! I saw that Portland has a nighttime Glow Stick Run in mid-August that I am really thinking about setting as a personal challenge. You can run/walk as you like, no requirements. I like your spin on the reason to take it up now, though!

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ARCHIMEDESII 4/16/2013 1:27PM

    Why not start with a couch to 5K program ? Spark has a C25K program, but I do prefer this website for my running needs.


Before you start running, make sure you're properly fitted for a good pair of running shoes. wearing the wrong shoes can cause a busload of problems. I always tell anyone starting to run, they have to make sure they wear the right shoes for their feet.

I'm not a marathon runner, but I do run in 5 and 10Ks. My knees can't take the long distances. which is another reason I do more bike riding. ;)

There is a huge charity walk coming up the first week in May called the Walk for Hunger. I've talked about this walk before. It's 20 miles in and around Boston. I've done it several times and really enjoy doing it. This year, I'm DEFINITELY doing it !! It's my small way of showing solidarity with all the runners and spectators who were injured yesterday.

So, do check out some of the charity walks in your area too.

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DLBROWN93 4/16/2013 1:20PM


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Research Papers, Workouts, and BBQ Lunch

Monday, April 15, 2013

This morning I got my research paper back and I received a 97%! I made a few minor errors in my citation format. I talked with my professor after class about it so I know the correct way for the next time. He made a comment that he was very disappointed with the majority of the papers, and mine was one of the few that had proper citations. I used only books and scientific journals, but not web pages. The syllabus specifically said that five of the sources needed to be peer reviewed publications. The research paper was worth 30% of the grade, so it should have been taken more seriously. I spent several weeks reading my sources and taking notes. He is allowing people to rewrite their paper, which I think is exceedingly generous. I'm happy with my grade, so I won't have to spend any more time on it. I can focus on writing the two remaining papers for the end of the term.

I didn't do my NRoLL workout #3 last Friday because DH had time off work, so we spent the day out together instead. I did it today, and I worked through it fairly fast as I'm getting the routine down. While I still don't love strength training, I am committed to it. ST will shape my body, and what I eat will trim the fat. I have to do both.

I took a 2.5 mile walk around my neighborhood afterwards. With my cumulative miles on the Bag End to Rivendell walk, I am over the plank bridge.

On the scale of how far I have left to go, it is quite daunting!

This challenge is motivating me to walk farther than I might otherwise. I walked an extra couple of yards because I wanted to get over the bridge! I recorded approximately how many steps I took with my BodyMedia Fit device so I can estimate miles next time DH and I walk on the beach or waterfront. Middle Earth is counting on us!


After returning home, I got my lunch ready for the BBQ: southwest marinated flank steak and grilled veggies. I made a flaxseed tortilla yesterday intending to eat with this, but I decided I didn't want it. What would the wrap add nutritionally that I needed? I decided to forgo it, and just eat it the way it was.

Grilled veg and protein - very Paleo, eh?

Tonight is fairly easy going. There is homework, but I have plenty of time to finish it. Looking forward to my bike ride tomorrow, and maybe I will add another mile or two on my Rivendell walk!

  Member Comments About This Blog Post:

LUCYSUNFLOWER 4/16/2013 1:37PM

    Way to go on the paper!! Your blog gave me flashbacks... :) I loved REAL, substantial research and I was an APA citation neatfreak. Dang, I miss school!

Wish I could crash your place for dinner! That looks SO good.


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ARCHIMEDESII 4/16/2013 1:09PM


Great job on that 97% !! What guide are you using for your citations ? I use Chicago Manual of Style. Is that still in use anymore ? I remember my English professors drumming citations/footnotes into us all the time. Guess that's why I still know how to use IBID and OPCIT. not that anyone uses that anymore either.


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VHALKYRIE 4/16/2013 9:31AM

    A certain celebrity chef turned flank steak into a very popular cheap cut, and now it is more pricey than it used to be! Same thing with chicken wings! Wings cost more than breast meat in some cases!

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WOUBBIE 4/15/2013 10:39PM

    Good going!

I remember when flank steak was one of my favorite meals. My mom used to roast it rolled up around stuffing. We had it fairly often because it used to be one of the cheapest cuts of meat! Nobody wanted it because it was fairly lean and had those long fibers! LOL! I haven't had it in years - too pricey these days! Call it bracciole and suddenly it's special!

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BILL60 4/15/2013 10:19PM

    Super congrats on the 97% grade. If the Prof grades on the curve, you will not be the favorite of the "weenies" who didn't take it seriously. Hang tough!!

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BEECHNUT13 4/15/2013 9:52PM

    Way to go on your paper! I have to say, it is very depressing, how little effort students put into papers these days... and they have no idea what a good source is! I don't give a crap what random POS article you find... if it's not peer reviewed, you could have pulled it out of your butt! And Wikipedia is NOT A SOURCE. This isn't 4th grade, you don't cite an encyclopedia, and definitely not an open source encyclopedia that can get edited by just about anyone.

But students like you - YOU are a ray of sunshine! Students like you are the reason we bother to teach anymore! :)

In any case, I need to get a pedometer, because I don't go on walks really, and therefore haven't gone very far on my walk to Rivendell...

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CAALAN23 4/15/2013 9:12PM

    97% WooHOO! Great job!

There you go making me hungry again, good thing dinner is almost ready. Marinated salmon. Steak is more my thing but that fish is good for me too. :)

I am debating now whether to start up the Rivendell walk or do the Zombie Apocalypse thing from the other view point. Oh decisions decisions.

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GETSTRONGRRR 4/15/2013 7:58PM

    Congrats on the grade....good job....It always bugged me about prof's grading citation format....isn't there an app for that?!?!

And about that tres paleo flank steak & veggies....when the hell are you going to make enough for EVERYBODY!

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ANASARI 4/15/2013 7:23PM

    Congrats on the paper - that is fantastic and gratifying that you have what it takes! I love that Bag End utility, too; very cool way to do it. :)

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GIANTMICROBE 4/15/2013 6:38PM

    I just love your Rivendell walk and am looking forward to updates! And congrats on the paper. 97% is amazing!!!!

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