Friday, April 30, 2010


Only got 5 hours of sleep last night and today was my first day back swimming. It's been a long long time since I did laps. good news I was keeping my face in the water and not having any serious problems swimming. The bad news I was stopping for a short break after every 100 meters. Not because I was exhausted mostly for a breather. I spent about 40 minutes in the pool. Didn't keep track of the amount of laps but I should have. I wanted to keep breathing on the right side. Need to learn to do on both sides. I was able to breathe on the left but I would get offline swimming. Why is it so easy to roll on your right side and so hard to roll on your left side? Probably trained it on the right when I was young and its a learned habit. Swimming in a big weakness right now so I see many laps in my future. I was feeling my surgical shoulder towards the end of the swim. It was not pain more like tightness or fatigue.

VEGA WFO w/coconut water
Tempeh Bacon
Cocoa Almonds
Tofu Brown Rice Broccoli Carrots Mushrooms Onions
Hemp shake w/ half water/half coconut water
Hummus w/steam broccoli
Sunflower Seed Burger
Dark Chocolate Peanut Butter

Bought a clif shot energy gel and luna moons to take out on the tough mudder race course with me. First time I will be trying to fuel during a race.

Thursday, April 29, 2010


work up this morning to sore legs from squats and biking so I decided to start with the running today and lift later in the day. Normally I do my Crossfit workout first.

Pose Drills and running. still on week 4 of the six week program. had a hard time maintaining the form during the first & second - 1:30 @ 100 cadence but 3 and 4 were better. I feel off the beat for bit on the first two but got back into it. I think my legs were just tired.the good think about 100 cadence is it makes 94 cadence seem much easier to maintain. :)

135 x 3
185 x 3
195 x 3
205 x 3
215 x 3
220 - fail twice

I screwed up the weights on my lifts. planned on increasing by 5's from 195 on to around 225. but didn't add the weights on correctly and ended up with too much weight too fast. I was disappointed because I've lifted 230 off the ground twice and today I failed at 220.

Hemp Protein Powder w/ Hemp Milk
Tempeh Bacon
VEGA WFO w/coconut water
Tofu, Brown Rice, Peas& squash
Cocoa covered almonds
Grit Tofu, Broccoli, Cauliflower & Carrots

Tomorrow I get back in the pool to swim after a long hiatus. It will be interesting. Hopefully this will really start to loosen up my shoulder.

Wednesday, April 28, 2010


Back Squats today! Still tough for me to get my shoulder in loaded external rotation. I mostly have been doing front squats but it is able to handle the load once I get it back there.

45 x 10
95 x 5

135 x 3
145 x 3
145 x 3
155 x 3
165 x 2 - depth was getting compromised do i dropped weight to much sure i was getting deep enough
135 x 3
135 x 3
hitting parallel on the last set but not below so I dropped weight as worked back up to it
95 x 3
105 x 3
115 x 3
125 x 4
135 x 3

Bike ride - 35 minutes on hilly terrain. Felt more comfortable on the bike already today compared to yesterday.
then 5 x 1 minute on 1 minute off - put bike in lowest gear. Did not start from a stopped position. Rolled into the 1 minute on to maximize effort. Did this on a loop around a local school so I could hustle without having to be aware of traffic but it was flat. It is a 500+ meters loop I believe. I never made it completely around in the minute.

Tuesday, April 27, 2010


I am using Crossfit and Crossfit Endurance programming from Coach Jay to train for various races this season such as my first duathlon, triathlon (olympic) & Half Marathon.

Today started with the fun loving crossfit workout "Fran". Always one of my least favorite CF Wod's. It has been even more of a challenge for me since my shoulder surgery. So this is exactly the kind of work I need to be doing.

Fran - 60 lb Thrusters - Strict Pullups with a small blue band - Time 8:36

First run since back to back 5 k races over the weekend. Did the week 4 Drills and Pose Running from the CFE cert I attended a few weeks ago. When am I going to be able to consistently maintain pose form when running???

I picked up my first road bike yesterday so I took it out for a 15 minute spin today on my local roads. I purchased a Specialized Dolce and it truly is sweet. Things went well I didn't crash it yet! :)