Workout Log Week 16

HalestormSecond post of this kind and I’m already late.. Guess I’m having some kind of writer’s block. So weird. Some weeks I could write every day, some other weeks I don’t even feel like turning on my computer.
Anyway.. I couldn’t remember what I did last week (probably nothing, or something not worth mentionning) so I’ll just start off with the past week.

Monday & Wednesday (14th & 16th of April)
Roller-derby practices! We started off with a few new drills, and like Suzy Hotrod says “Edges, edges, edges!”. It seems so easy, but in the meanwhile it is anything but.. Finally finally managed to skate 27 laps within 5 minutes. This was my neverending battle but I did it!

Tuesday (15th of April)
Shame on me, I didn’t do anything. I was so tired and didn’t get enough for a few nights. And then I decided I wanted to finish my book, and still didn’t get enough sleep.

Thursday (17th of April)
So this friend of mine is going to the gym. something I haven’t done for about a year or so. Too expensive, not motivated, etc.. I had tons of excuses. But his gym has a special rewarding system. The more you work out, the less you pay. Which I thought was I really good deal. So after work I went there for a free practice.
– 20 min Warming-up on my favorite machine: the Crossover. Unlike a regular crosstrainer, you make a movement just like you’re skating.
– Planking, crunches, push-ups, etc..
– Running for 20 min, 8km/hour.
– And stretching!

Friday (18th of April)
Once again: gym! Pretty much same routine as the day before, except that I ran a little but faster: 8.5km/hour.

Saturday & Sunday (19th & 20th of April)
No gym today because this was bout-day! Unfortunately not for me, but for one of my favorite leagues, the One Love Roller Dolls from Antwerp, Belgium. With a few teammates we went to see their double-header against Paris. The OLRD played against Paris B-team, and Go Go Gent (also a Belgian league) against Paris A-team. Really great to watch these teams battle each-other.

Sunday the gym was closed, so I took this day to do a lot of cleaning and other little things on my To Do-list. That evening we went to see Halestorm in the Melkweg, Amsterdam! So awesome to end the week with some good rock ‘n roll.

Workout-Log Week 14

RCR_POPPicture: Daniëlle Deviated

I’ve decided to keep a structured log of my work-outs. First of all it’s a good to have an overview of all my different work-outs, their development, my progress, and of course if I’m even working out or if I’m being lazy. “Borrowed” this idea from Andrea, who’s been keeping track right from the start.

Monday & Wednesday (31st of March & 2nd of April)
These days I always have my 2-hour roller-derby training including warm-up, strength/stretching, endurance, different moves and tactics and scrimmage.
The previous two weeks I wasn’t allowed to get hit or hit anyone, seen as I somehow hurt my shoulder. It’s mostly away now, and I hope it stays away. Good training to avoid checks though.

Tuesday, Thursday & Friday (1st, 2rd & 4th of April)
It’s really time that I started running regularly again, not only for all the obstacle- and mudruns, but it’s also good cardio for roller-derby. So I’ve been doing this lap which is about 7km. I start out from my home and run along a road for about 3 or 3,5km. After that I start my way through the woods. At some point I reach the road again and start running back home. Most of the time this is the best part of my run, knowing that I already completed about 5km and that I’m almost there.
After coming home I do squats and after that I start stretching my legs. Somehow this is the moment I start sweating.
This week my left calf has been hurting while running. This made me stop several times during my run to stretch. It was really annoying. After each run I make sure I stretch it enough as well, and massage it with muscle-balm to make it relax as much as possible. Anyone ever experienced this?
Friday I ended up sprinting the 100m, because one of my roommates kept texting me, asking me where the hell I was, because dinner was ready. Nothing better than running towards drinks or food.

The weekend (5th & 6th of April)
Friday-evening I had a party, but didn’t drink. I really really hate hangovers. They screw up my entire day. Anyway, one of my derby-trainers told me to take a break, and not work out too much.
So during the weekend I took it slow. Went to the fair-trade market and got me some fresh food from the farm. I stood in the supermarket and the only thing I saw were preservatives and “plop-chicken” (industrial meet). It really is starting to make me sick. And the whole drama of hair being in bread coming from China. No thanks. So I went to get myself fresh spelt-bread from the bakery. At the end of the day I made myself a hamburger of mostly biological ingredients. Delicious!
Sunday we went to to see the awesome double-header in Amsterdam, but more on that later!

I hope this week is going such a great work-out week as well!

Survived 18K Mud Masters

Mud Masters Race Number

Saturday it was time for the mud Masters. No real training, no real preparation, no breakfast, no looking up the obstacles, nada! A suicide-mission, it was. But finish, I did.

To go back a little, I was very excited to participate for the second time during the Mud Masters, and not just the 12K, but the 18. About 6 months ago I thought it would be very doable, seen as I’d been running quite some races. But after a massive winter-blues, I wasn’t so sure anymore if it was a good idea. But no turning back now! Put on my Dutch Mud Men-gear, packed my Mudclaws and clean  clothes and I was off to Vijfhuizen. When I arrived, the excitement started to show and I really felt like running towards the site. At the registration I got my race-number and got it also written on my forehead. And got myself a sandwich, seen as I didn’t have a real breakfast yet. Little by little I met up with people from DMM, and also met new members, and of course, Andrea! She was probably going to sprint through the whole thing but I was going to take it slow, together with Theo.

20140311-092045.jpgPicture: Mud Masters

Finally there was the kick off, and we all ran. Well, I soon noticed my lack of training. First off all there were these massive stairs. Unending stairs. I squat about 2 minutes daily, but this made my upper legs burn like hell. This is also the term I’m going to use for the next 4 or 5K. realized that that sandwich hadn’t been a good idea. Theo told me I said that during every race. Really?! Do I keep making the same mistake every damn time? Must be my blond hair. But I still had about 13K to go. But luckily, after that, I was in my zone and just kept running. The nausea left and I crawled, climbed, swam, and carried a heavy sandbag for about 700M. To my own surprise, everything ended up going way better than last year. I climbed further before falling into water and I even made it over all the great walls this time, with the help of a few guys. The only thing I just didn’t want to do were the sizzlers. I just hate those dangling electric cables, but going around it wasn’t an option for me, but I didn’t to go through it either. So I found the solution: I was going to crawl underneath them. This resulted in me crossing the finish line covered in mud, earning myself quite some curious looks. But at that moment, the only thing I cared about was my free Finishers-beer. This is truly the most rewarding beer ever. The second one as well. And the hamburger. Nomnomnom. Andrea finished first together with a friend by the way, I’m so proud of her!

20140311-092106.jpgPicture: Mud Masters

Now, about 2 days later, I still can’t come down stairs or get out of a chair without excruciating pain. Every muscle in my body hurts. One of my co-workers can’t stop laughing and said that, next time, before going to sleep, I need to take a few paracetamol. She says it magically makes the pain go away before it shows up. Definitely going to try that one at the end of the month, because upcoming: Strong Viking Mud Obstacle Run!

Did you participate during these Mud Masters? Do share your experience!

Run on!

New Wheels: Radar Presto

So there’s a new kind of wheels that’s gaining popularity on the Dutch roller-derby scene: Presto from Radar. They’re very popular because they are pretty hard wheels (available in 88A, 91A, 93A, 95A, 97A) but still offer good grip.

Normally I skate on Poisons from Atom Wheels (hardness 84A), which are pretty soft. It’s a wheel most of us start on, because we train on a very slippery floor. I find it hard to make particular moves with them though, such as simple breaking. Now that our floor is very cold, maybe even a little bit icy, breaking goes very well with my Poisons. But a lot of girls were very excited about the Prestos, so I thought: why not try them out?

First I tried out the yellow ones (hardness 91A),  but these were too hard for me, making me slip and being off-balance a lot. It was too much of a change compared to my usual so soft wheels. I must say breaking went quite easier.
Luckily someone else from my league recently won the blue ones during a lottery during our Dutch championships. These are a little bit softer (88A) and were likely to be better adapted to me and my weight. When I started to roll on these it quickly became clear that they weren’t as slippery as the yellow ones, but still had the properties that made breaking and stuff easier. Sounds like I found my future wheels!

This was step one. Step two was digging into my roller-derby piggy bank to see if I had enough funds to purchase those babies. Seen as it’s all new materials and technology, the cost was too damn high. But hey: pretty new wheels!

Now they’re still waiting for me in their plastic, because the floor is still a bit slippery, which is easier to manage with my Poisons. But hopefully I will roll on the track with my new Prestos!

Upcoming: Mud Masters 18K

Mud Masters 2013Picture: Start of Mud Masters 2013

So upcoming race this weekend, and not just any race: the friggin’ Mud Masters. I did it last year, and it was pretty awesome. 12K of mud , water and just getting dirty. Well that was last year. I was on such a roll last season that I subscribed for the 18K version. Little problem though: I had a tough winter-blues, as in: I didn’t get my ass of the couch for about 2 or 3 months.  Of course I’m going anyway, but the big question is “How am I going to survive this?” While googling that I actually came across this hilarious story.

For a start I’m going to ask my last years’ buddy if he would like to run with me again. I know that as long as I’m running along with other people or after people, I keep going. And be fuelled with power-food. But it’s not just the running. I’ll need a lot of strength as well. Being halfway my “We’re all crazy challenge” (more on that later), I really hope it paid off a little. I’d rather not spend all my time falling into the water.. Another charming thing will be the übertight clothes I’ll be wearing. Beware of the still persisting winter fat. Maybe they should come up with some body-lifting  or –slimming cold wear. If this already exists, please notify me.

Anyway, what’s really cool is that the Mud Masters can get you qualified for the first World Championships of Obstacle Course Running. My chances are really small at the moment, but this could be a motivation to train harder, run faster, and maybe even qualify myself during the next edition. Challenge accepted. While browsing on, I came across a video that was pretty motivating. Here and there it looked a bit surreal, because really, who works out with their hair loose and with tons of makeup? I don’t know about them, but my hair gets in the way and makeup ends up pretty much everywhere but the right places.

I’ll sure keep you posted on the results!

Birthday Weekend!

Birthday Dessert

Hey people, how was your weekend? Mine was pretty awesome! First of all I celebrated my birthday, and enjoyed lots of birthday wishes, awesome presents and lovely birthday cards. Probably the most awesome present was the one given by my parents: an Antik roller bag. Now I can really take my skates everywhere! As a bonus I got the book: Roller-derby Athlete by Ellen Parnavelas. Can’t wait to read it and expand my knowledge.

Even though “Carnival” is going on, I keep myself aside. I’m not a huge fan of it. Getting wasted without a costume is embarrassing enough ;) I preferred chilling at home, and going for a run in the woods while listening to happy hardcore. Really the best music to run to, seen as it keeps your pace high and steady. At some point I met a whole pack of Rottweiler’s, which was amazing. Hadn’t seen any for so long, but now I guess a club decided to walk them altogether. Really makes me want to get a dog, so I can go walk and run with him. Unfortunately it’s not an option at the moment, seen as I don’t have an appropriate living space and am at the office every day.

Anyway, that evening a couple of friends and I went out for dinner at an Afghan restaurant. Nobody knew what to expect but it was absolutely divine. So much taste, it was really incredible. I’m definitely going back there again. They even got me a birthday-desert, with lots of fruit and sparkles. I was really moved by this gesture.

I finished the weekend by watching Whip It! once again. Still loving it. Couldn’t wait to skate again tonight!

ROLLER-DERBY: How To Clean your Bearings

Cleaning My Bearings

This is a hot topic at our league at moment: how to clean your bearings. Some of us never did it before and there was a lot of discussion about how to do it. So I decided to share my way with the world. hopefully it will help you with cleaning your bearings!

  1. Take the bearings out of your wheels with a bearing-puller or another tool.
  2. Take off the little caps that protect the little balls/marbles inside the bearings and keep them separated from the bearings. I mostly use a needle to pop them off.
  3. Put the bearings in a container. I started with a strong glass jar, but now I have a Bones cleaning-unit, which keeps everything a little bit less messy.
  4. Add white spirit or, like me, nail polish remover with acetone. You can decide the amount yourself, I usually fill the container about 1/4 or halfway full.
  5. Close the container properly and start shaking vigorously. After about 30 seconds of shaking, you can see that the liquid got dirty, and you can probably see little oil spots float around.
  6. Get rid of the filthy liquid and replace it with clean white spirit or nail polish remover, close the container and start shaking.
  7. Repeat this process until the used liquid stays clear. Then remove the bearings and let them dry completely on kitchen paper.
  8. In the meanwhile, you may clean the bearing-caps you took off in the beginning and wheels with dish soap, drying them well afterwards.
  9. When the bearings are dry, you can put one of the caps back on each bearing.
  10. While the “open” part of the bearing is facing up, you can add one or two little drops of sewing machine oil or bearing oil/lube on each bearing. I put a drop on each “side” of the bearing so that all the balls/marbles get a little bit of it.
  11. Now you can click the other little cap back in and put the bearings back into your wheels.

/!\ DO NOT /!\

  • Use water. It will make your bearings rust
  • Use more than two drops of oil. Too much oil will attract more filth into your wheel.
  • Put wet caps back on your bearings. It’s very important that everything is bone-dry.

If you hesitate, there are lots of instruction videos about this on YouTube. If you have an even better way, don’t hesitate to share!

Enjoy your clean bearings!

Roller-Derby Injuries

WhipIT_Is it badArgh my neck hurts so much. During roller derby-training yesterday I got myself hit to the side and my neck/head curled itself to the right over someone else’s shoulder, causing the left of my neck to make an awful cracking noise. Luckily nothing bad happened seen as I didn’t experience pain right away and I’m still walking and talking, but I probably  strained it or something.

Now I regret that I didn’t put on some muscle balm right away or this morning, and I just got myself some painkillers which thankfully helped a lot.

I looked up if I could do something else about it, but mostly the only thing I can do I just keep moving it and give it some time. Only if it gets worse I would need to go see a doctor, or if I start feeling sick. Let’s hope this won’t happen.

Unfortunately, some other skaters of my league aren’t so lucky. Seems like it’s raining injuries and broken bones lately. Really hope they’ll all be better soon and skate with us again! Roller-derby is pretty hard-core, and people can get really nasty injuries. Doesn’t even have to be because of some huge hit. Some people get injured in the most stupid way . One of Rockcity’s skaters ripped her knee ligaments by getting up from the floor, and I twisted my ankle during a simple warm-up exercise. These are probably the worst injuries because they keep you from skating right away. When you break your arm, not that isn’t any less painful or annoying, you can still use your legs and skate. Luckily I already forgot what it was like, but it must be horrible to be injured for a long time and not being able to train or play (fully). Luckily we have injury-coaches who help our injured cope with this.

Did you ever experienced an injury which kept you from training? How did you cope?

Addiction Alert: Sushi!


In the past I was always reluctant about sushi. The idea of raw fish. Not my thing. Tried it once or twice, but it still wasn’t really fond of it. But somehow, about a year or so ago, I tried out vegetarian sushi or with chicken or meat (not raw). But last week I tried a California-roll without thinking, and I must say that it was delicious. Maybe bit by bit I’m starting to like the actual fish-sushi. Since then I’ve been addicted and eat it almost once a week.

Now some people say sushi is super-healthy, but other information sources claim that its actually worse than junk food. So I did a little research. What is so healthy about sushi, and more importantly, what isn’t?

Let’s start with the positive things about sushi.

  • Seaweed
    Seaweed contains a lot of iodine, iron, calcium, vitamins (such as B12) and minerals. Recent research has shown that seaweed contains bioactive components that could lower your cholesterol and blood pressure and boost a healthy digestive system. It is also known that seaweed has a beneficial effect on the skin.
  • Ginger
    A sushi-dinner nowadays without ginger is unimaginable. The Japanese use it in between to neutralize the taste. Ginger contains several antioxidants that help your body detoxify and protect it against heart-diseases and cancer. Furthermore ginger is rich in vitamins B1, B2, B6, and vitamin C. ginger contains minerals such as sodium, potassium, calcium, phosphorus, iron, magnesium, copper and zinc. Ginger also provides an increase of the production of saliva, which allows food to be more easily digested. It is said that this has a beneficial effect during weight loss.
  • Wasabi
    Wasabi is full with vitamin B6, vitamin C and folic acid. Furthermore, it contains a lot of minerals, such as zinc, iron, potassium, phosphorus, manganese, calcium, and copper. In the old days they even used wasabi for its medicinal properties.
  • Fish
    Most traditional sushi are filled with raw fish. Fish provides among other things B vitamins and minerals and highly digestible protein. Eating fish is especially important because of the fish fatty acids. These help to keep heart and blood vessels healthy.

Guess what I don’t like or eat while eating sushi? Ginger, wasabi and fish. Swell.
So this all sounds very positive. But still it went wrong somewhere.

  • Western calorie-bombs
    When sushi was introduced in Western countries, some additions were made ​​to make those “canapés” suitable for our taste buds. The Japanese often use minimal ingredients, but we’re often “cramming” our rolls with everything we like. And what we like is often fat. Japanese mayonnaise for example, or deep-fried in Tempura ingredients. These combined will get you real calorie-bombs.
  • Soy sauce
    The Japanese are very modest and only marinating the fish, but we often dip our whole sushi in soy sauce. Rice is often completely drenched. There’s nothing wrong with just soy, but soy sauce contains a lot of salt. And that’s less healthy. Because of salt we retain moisture and raise our blood pressure. On the long run this can cause heart diseases.

It’s hard to say how many calories we’re talking about seen as we cram our sushi will all sorts of things. But does this mean we should avoid sushi? Apparently it’s still healthier than a hamburger or/with fries. It’s better to switch your weekly portion of fries for some sushi (Ha, win!). Sushi contains a lot of unsaturated fatty acids, in contrast to the hamburger which specifically contains a lot of saturated fatty acids (evil greases). But let’s not forget that even if one sushi doesn’t contain a lot of calories, eating a lot of them do. And with sauces one can make it as unhealthy as one wishes. As with everything,  enjoy sushi with measure and, most importantly, try to choose healthy ingredients (Japanese radish, pumpkin strips, carrot, cucumber and avocado). It is hard but try to be economical with Japanese mayonnaise, because it is  the biggest (but delicious) villain in this entire story.


My Top 5 Sports’ Movies

Whip ItSource: Whip It (2009)

So the weekend is already over. Bummer. But to keep on a little to that weekend-feeling, I would like to make a list of my top 5 favourite sports’ movies so far. Very possible that there are still a lot of movies I didn’t so don’t hesitate to inform me about must-sees! You might notice a pattern: a girl (not very popular), finds out she’s got a talent for some sport and becomes an absolute rockstar. Or she knows she’s got talent but has issues.

1. Whip It
This movie is about a girl in a small town who finds out about roller-derby. Seen as her parents (but mostly her mother) wouldn’t approve she starts to play but, of course, in secret. And obviously not without all the troubles of a standard(?) teenage girl (social acceptance, family, friend, boys, etc.).
Probably the movie that got a lot of girls to try out roller-derby. I know it’s how I first heard of it and made me check out our local league.

2. Stick It
This one’s about a girl, who’s forced to return to to the world from which she fled some years ago and is enrolled in an elite gymnastics program. You might not know this but I practiced gymnastics for about 10 years, and even tho the trainings were tough, I still miss it a lot. This movie reminds me a little of what it used to be like. Not that I was that good.

3. Cool Runnings
Probably one of the most funny movies I’ve ever seen. I must have seen it about a dozen times, and it still makes me laugh. This movie is based on the true story of the first Jamaican bobsled team trying to make it to the winter Olympics.

4. Blue Crush
Probably one of the first dvd’s I ever bought. The movie tells the story of a surfer-girl who wants to surf the biggest wave around during a big competition that’s coming up. Not only is she scared because of an accident she had years before, but she also falls in love with a tourist football-player, which makes her wonder about her priorities.

5. Ice Princess
Yet another girl, and she loves ice-skating. But she’s very busy with acing at school, and has no money to finance training or equipment for what she’d love to do: figure-skating. She soon decides to follow her dream and do everything she can to follow her dream.
Another movie about another sport that I absolutely love. When I was young I always dreamt about being a top-athlete, and it had to be gymnastics or figure-skating. Unfortunately, hat didn’t really work out.