Wednesday, June 30, 2010

Hills 2 Climb

I started the day off with 66 laps in the pool. It wasn't a scheduled workout I just felt like I needed a good swim after yesterdays tough one.  I wasn't really going for time but I did time it and it took me 34 minutes.  I left the pool feeling fantastic which was nice.  I had a bike workout of 4:3 2:.30 1:3 2:.30 4 (on:off) and I took a new road and found nice hills to climb. I should have turned around about half way into the workout and started back but I kept finding another hill I wanted to get up. And I wanted to be working on the "on" and not going down a hill.   So I ended up riding the whole distance back easy and mostly downhill but it did have a few uphills which i didn't think about when doing the workout. Luckily it was a short one so I don't think it matter much. Again I felt really good riding and good afterwards. Just have good energy today! :) I registered for the Anthracite Triathlon on July 18th. It is relatively close to my house and it is an Olympic distance tri. I want to use this Tri as a dress rehearsal for the Wilkes-Barre Tri in August. I want it to be a good hard training race to get me more comfortable  in the wb tri. I've heard from numerous people that the Anthracite tri has a harder bike and run course then wb due to its hilly nature. Good news is it is a much smaller race participants wise.

So how many bottles do you think I need to hang from this fuel belt? Just wondering what one I should get. As always thanks!

Tuesday, June 29, 2010

are you tough enough?

This morning I def was not tough enough. The Swim with the tough enough tshirt on was tough.. The lifeguard was over 30 minutes late so I didn't have time for much of a warmup or drills. I did do a 150 to warmup. Then did a 500 time trial wearing this tshirt. It didn't go well at all I felt like the tshirt was really dragging me down. It took me 11:25 and was just not good swimming at all, mostly mentally I was checked out. I just did not like the feeling of the tshirt and I couldn't wait to get it off and I let it get to me. I didn't just deal with it.  My swimming technique isnt the greatest (understatement) and the drag was just making it worse. Frustrated with myself for sure. I did a 50 to cooldown without the tshirt so that I could feel normal swimming again. I most likely will go swim tomorrow morning just to feel better about swimming again. Since i had myself all jacked up I decided i needed to go and do jackie  "jackie is " - 1000m row  - 50 - 45lb Thrusters - 30 pullups time - 12:49 I needed this workout mentally after this crappy swim this morning. I'm feeling pretty good today. energy level high. Not really sore. I fairly certain that will change but it is nice to say occasionally.
Looking for recommendations on a hydration system? What works better the belt with the bottles or the camelbak hydrabackpack things?

vega wfo w/coconut water
peanut butter
tempeh with veggies
roasted cauliflower

Monday, June 28, 2010

a preview from eclipse

6.28.10  - Everytime I wear my tri top I keep getting these cuts. I have no idea what from as there isnt any rough edges. I also used some bodyglide first this time to try to prevent it. I can't figure out why I am getting these. if anyone has an answer I'd love to know so people can stop asking my why I have vampire marks on my neck.

Overhead Squats

then shoulder stability work with a kettlebell trying to bring the bell back while lieing prone on the floor and actively stabilize and hold it using 20 and 25 lbs. If I could get better range in my surgical shoulder I know I could have more weight up on the OH squats. I stayed with 75 because every set there was a least one crappy one that I didn't count so until I could get them all good I don't want to push the weight until I know my shoulder can handle it. Thought about swimming this morning but I slept in so it didn't happen. My left inside ankle is a little sore and tight from yesterday but that is my only complaint.

Sunday, June 27, 2010

13 mile run ... hang on a little bit longer.. running with the ramones!

Completed a 13 mile run today. This is the farthest I have run at one time yet. The last couple of miles were tough. I was rocking the ramones on the ipod to get me through it. I was having problems with my feet growing numb around mile 3 and that continued for the next 10 miles or so, then they just started to hurt.

So here I am now enjoying the ice soak, AKA Jay Swift Torture Treatment!!

I didnt take any water or anything with me. I lost 4 pounds of sweat. It took me 2:28 minutes. Im happy just to get through it. 

Saturday, June 26, 2010


got a sunburn today pretty much everywhere. My right inner thigh has been really sore since the DU/Overhead Squats. Not sure what is going on with it.  Did as many rounds as possible in 20 minutes of 20 double unders 20 ABMAT situps 20 back extension. got 8 completed rounds and 20 double unders and 1 situps of the 9th round. Nothing hurts like whipping your fresh sunburn doing double unders.

vega wfo w.coconut water, mango, berries
tempeh sausage, tofu scramble w/spinach &  potatoes
Soba noodles w/tofu, avocados, peas & romaine
dark chocolate peanut butter
vega performance protein w. apple juice/water

25 mile bike

Rode 25 miles on my bike this morning.  time - 1:39:35.  Had some traffic issues but not too bad although some suicidal squirrel tried to off himself in my front tire. Course was mostly flat, a few hills but no major long climbs. The last 5 miles or so I was tired and ready to be done.  I thought my legs were mostly recovered this morning until I got on the bike. They were sore the whole way. the 13 mile run tomorrow is going to be interesting. Have an AMRAP to do later. Jay is racing this morning. Can't wait to hear how he does.

Friday, June 25, 2010


6.25.10 - went to bed at a decent time last night and got some good sleep which my legs really needed. they are not 100 % today but they feel much better than yesterday. Its so hard to get to bed early but it really does help. I have to get improve on that aspect for sure.

Swim - 100 warmup + 300 of drills - 6 beat switch, catch up & finger tip drag

3 x 500 on 30 seconds rest
1 - 10:16
2 - 11:35 - i think I added up a extra couple of laps - bad counter - didn't want to end up short
3 - 10:37

"helen" 3 rounds for time of 400 meter row, 21 kettlebells swings at 35lbs, 12 pullups
time - 13:50

sprouted grain bagel
dark chocolate peanut butter
vega wfo w/coconut water
Tofu, brown rice, broccoli, carrots, mushrooms
Tofu Scramble with spinach
Tempeh Sausage
Sauteed Fingerling Potatoes 

now to work on recovery with the stick!  and get ready for the weekend workouts.

Thursday, June 24, 2010

New Kicks

Picked up a pair of Mizuno Wave Rider 13s. They are lightweight and relatively flat (not much of a heel) but have some cushion compared to my inov8s. I also laced them up with yanks so I won't have to be tieing shoes in transition. Woke up with supersore legs this morning. Walked to my track, did 1 mile warmup and then 4 x 800s with about a 4:30 pace (thanks to the sore legs). 2 minutes between, mostly used for stretching as I wasn't really needing a recovery. Then walked back home. Getting showers here today so i didn't commute on my bike, my legs could use the rest anyway. deadlifts - legs were super sore going in so i wasn't expecting much. Pulled 135,155,175,195,205,215, failed 220, failed 215. Didn't push it even though I was a bit below my max becuase I was hurting going in. Really tired and sore afterwards. Stopped at my parents to use their jacuzzi. That helped for a bit. but legs are sore again. I hope to wake up tomorrow with fresh legs But i doubt it.

sprouted grain bagel
vega wfo w.coconut water
thai tofu with brown rice and veggies
dark chocolate peanut butter
double vega performance protein with apple juice mixed with water
grit tofu with roasted green and yellow beans
gingered broccoli

Wednesday, June 23, 2010

field of....

6.23.10 - Got a better amount of sleep night still tired getting up this morning. Took a little jog to the track and did 400 meters of walking lunges then did another jog home. My feet were sore just jogging. gotta try some new sneaks! then 5 x .85 mile hill climbs, recover on the descent. Alternate spinning up the hill in the saddle and standing. I had about 3 good climbs on the hill but there were semi-flat recovery section in the middle so i think I need to find a harder hill next time. My legs are feeling both of these workouts.

banana, mango, date, coconut water vega performance protein smoothie
tempeh bacon
vega wfo w/coconut water
tofu teriyaki, brown rice, veggies
dark chocolate peanut butter
vega wfo w/coconut water
Sprouted Grain Bagel
I picked up a pair of Mizuno Wave Rider 13. Hopefully my feet will not hurt as much now. taking them out for a test run tomorrow morning.

Tuesday, June 22, 2010

Over the Overhead Squat

went to bed way too late last night. Tired getting up this morning but dragged myself to the pool. Did my usual warmup of 100, then 300 worth of drills. Then swam a 1000 in 24:42.  wasn't really feeling that great swimming today.  maybe cuz I was tired.  Crossfit workday today was Nancy but I changed the 400 meter runs to rowing to save my feet a bit.  So 5 rounds of row 400 meters and 35 lb Overhead Squats. Time 13:35.  I can't believe I am going to say this but overhead squats were not that bad this time. I think I will go heavier on them next time. I was able to get through all of these without breaking any of the sets. Did my usual bike commuting. Ended up coming home in a rain storm. going to get some new sneakers and see if that helps my feet at all.

Banana, Mango Coconut water Vega performance protein
Tempeh Bacon
VEGA wfo w/coconut water
Tempeh & vegetables
Dark Chocolate Peanut Butter
Tofu Teriyaki, Vegetables, Brown Rice

The picture is of my new swim watch. It is the Timex Ironman Sleek 15 with tapscreen. I mostly use it for swimming and use my garmin for GPS and heart rate things. The Ironman is much easier to wear as an everyday watch because it fits much better than the clunky garmin. I have had a few issues with it when biking, if you bump it when riding or if you hit a pothole really hard it laps. I have to check if it has a lock function for the tapscreen so i can lock that out when needed.  

Monday, June 21, 2010

rest day

had a scheduled rest day today which I am taking. I don't really feel like I need it but I haven't taken one in awhile so I know it was a good idea to take one completely off. I did an hour of stretching and rolling to work on loosening my legs up. Got a quick 20 minute massage just working on my calves. I may get new sneakers to see if that helps with the trouble i am having with my feet. Slept in a little this morning. I am def ready to get back to doubles tomorrow! Going to a local running club meeting tonight.

Vegan Broccoli Pizza
Dark Chocolate Peanut Butter
vega wfo w.coconut water
buckwheat soba noodles with spinach and tofu
Sloppy Tempeh & veggies

Sunday, June 20, 2010

1st du done! :)

6.20.10 - Did my first duathlon today. It was really fun. I was nervous beforehand. Was only able to eat half a bagel this morning. Just didn't have an appetite. Rode my bike to the race for a warmup about 3 miles. Got there and had almost no room in the my transition area. I had to put my shoes under my bike and my helmet on my bars. Should have left earlier. Didn't have much time to get ready for the race. I did a little stretching through the athletes meeting. Then it was time to line up. It felt fantastic when we were sent out. People were really running the first leg. I think I may have done the first run a little faster than I should have. My heart rate monitor kept telling me I was above my desired zone but I wasn't feeling bad so I tried to hold back a little but not too much. I actually really liked the running course they had, which is good since I had to do it twice. When I got to the transition area I was so excited to get out on my bike I started leaving the transition area without my helmet on. On of the nice volunteers reminded me and he held my bike while I strapped it on. Then I was out on the bike and I was still feeling good although my heart rate was still higher than it was supposed to be. Maybe I was just excited with it all or maybe because it was so hot. I felt like I rode pretty well. Kept on it as much as possible. I was really thirsty on the bike but only took a couple of sips. The traffic control was really well done, thankfully. Some people from my gym were doing the race in teams so I had some cheers en route which was great! Got back to transition again and another disaster. First I was trying to run with my cleats on and that wasn't going so well. Didn't fall but didn't feel like I was making much progress either. Then my assigned bike spot was taken as well as all of the spots around. Another very nice volunteer guy came and took my bike from me so i could just keep moving. I was supposed to take a gel and head out on the run but I decided against it since it was so hot and I was feeling dehyrdated I just didnt feel like I could scarf it down. Also I knew I would get done right around the 2 hour mark so I didn't feel like I really needed it. I think I made the right decision because I didn't feel any need for it. I was taking water at the water stations, just a sip and then over the head went the rest of it. The legs were a little dead heading into the last run but not so bad that I couldn't keep moving. They came alive again after a mile or so. My feet were really starting to hurt probably running with bad form from fatigue. Wish I could have pushed it a little more on the last run. Finished in 2:05:24. When I got done I had some pneumonia lungs. Trying to talk to some friends that were there and I was feeling the pneumonia! I probably should have walked around after finishing to cooldown because I felt like when I did move if I moved too fast my legs would hurt. It was a weird feeling. If I moved slow they were fine if I moved fast they were unhappy with me. Weird? Waiting to see the results online to see what it all ended up looking like for me. Lots of things to work on and improve for sure but I did have a great time. I was pounding the water down after the race but didn't have real food for almost 6 hours later. just didn't have an appetite. When I say real food I mean solid food not smoothies or protein shakes etc. Not exactly sure why on that one. Doing ice soaks for my feet since they hurt, otherwise I feel ok.

pre race 1/2 bagel
post race 1/2 bagel
vega wfo w/coconut water
banana pineapple mango smoothie with coconut water and vega performance protein
2 slices of vegan broccoli pizza
dark chocolate peanut butter

Saturday, June 19, 2010

warming up 4 race day


Slept ok last night, went to bed late but got up a little late too. Did an easy 20ish minutes on my bike. kept it mostly flat. Then walked to the track and did 4 x 200 meters on 30 seconds rest. took 43- 46 seconds. walked back home. Doing my ice soaking. Need to stretch and roll later. Also the hydration stuff, eating clean etc. Have to go to my nieces dance recital this afternoon so that will be hours and sitting and relaxing. going to try to keep in light today.

Friday, June 18, 2010

I dream of....

Got to bed on time last night and slept mostly well. I had a weird dream last night where I was racing in the duathlon and they made us take the wheels off our bikes to store them so when I got to my Transition area I couldn't get my wheels on my bike to start the bike portion. How weird.

Swimming - warmup 100, drills - 100 - 6 beat switch, 100 catch up, 100 finger tip. Didn't feel physically tired but swimming was difficult today. I just didn't get comfortable in the pool. Could be the little taper I am doing, sometimes I find I feel weak during that kind of time.
800 yds time trial - 16:33 - I didn't really feel all that great when doing this and expected my time to be horrible but I kept telling myself to just keep going. I was surprised when I saw the time. I expected it to be higher. I was focusing on taking nice long strokes and gliding more than I normally would. Maybe it helped or maybe I miscounted on my laps.

Bike Commuting and Did another hour worth of stretching today. I going to be using my rolling pin and golf ball and just going after it the next couple of day to try to lossen up a bit for the du on sunday. I went and picked up my packet tonight. I looked through it pretty quickly and there isn't any rules etc in there. Just a note that there is an athlete meeting at 7:15. I don't really like the timing chip I have it seems like a really old one. Ive never seen one like this before. I like the tshirts, they are cute with a bike with sneakers hanging from the handle bars.

have some things going on tonight and tomorrow so im not sure how the resting/sleeping thing is going to go but I am going to try to be good.

Thursday, June 17, 2010

6.17.10 Still a little sore when I got up this morning. Did a mile warmup jog then focused on lower leg stretching as my legs are just so tight lately. I feel like I really need it to get worked out. I know that my inov8s are supposed to be better for my pose running and that my intention was to do this to keep my running injury free but honestly my feet hurt more than when I was wearing my orthotics and Brooks. Maybe need ART again? I'm going to keep going with it and hope it all works itself out. Also not sure about these running shorts I got. I like that they have the little key pocket but I swear the soccer shorts I normally run in are more comfortable because they are silky and just slide off of each other more than these really lightweight running shorts that just seem to roll up when you run. I know people laugh that I run in soccer shorts but I like them. If only they had the little key pocket!

Run 2 x 1 mile on 4 minute rest - did it on a track
mile 1 - 8:01 - felt good probably could have gone faster
mile 2 - 8:22 - felt good but I lost my focus from trying to move fast and have to refocus myself a couple of times.
1/2 mile cooldown jog

Since I did not have a double session today I took an hour to just stretch. Mostly focused on my legs, especially the lower but did everything. Hopefully my arms will not still be sore tomorrow.

Banana, Mango, Pineapple, Coconut water Vega Performance Protein
VEGA WFO w/coconut water
Tempeh salad w/peas, asain pear and wasabi dressing w/brown rice crackers
dark chocolate peanut butter
tempeh with tomatoes,onions, peppers, daiya chedder, black beans and corn chips
chocolate soymilk

swimming tomorrow morning then starting my hydration protocol for sundays race.
Did my usual bike commuting. Took my mountain bike out for a short store trip> it feels better now but i just enjoy riding my road bike more lately.

Wednesday, June 16, 2010

from 90 to a 100

well I didn't suceed in getting to bed early last night so I woke up pretty tired again today. But today is another day for me to get to bed early(ish).

I was pretty sore from the CF wod yesterday so I really needed the warmup 3 miles on the bike before hitting the main bike set. I did a bunch of 1 leggers to work on pulling up in my bike stoke. Then 6 rounds of 90 seconds on 90 second off. All out efforts.
Round 1 - .44
Round 2 - .46
Round 3 - .44
Round 4 - .43
Round 5 - .43
Round 6 - .44

Did a cooldown back to the house. It was stormy weather today so no commuting on my bike. Eager to take my mountain bike for a ride now that I have it back to see how it feels.

CF wod for today was 100 pushups, 100 situps, 100 squats for time. TIME : 11:35
pushups - my arms were sore to the touch today so I did 30 real pushups and the form (depth) started getting really bad really fast so I decided to take the ego hit and drop to my knees so that my chest was hitting the floor everytime and I was able to count the reps. Situps were done on a ABMAT. My tris are really sore from controlling the weight down from the jerks onto my chest yesterday. This was my last double workout day until after the duathlon I am racing in this weekend. I am still working out everyday but just a little taper to get some rest and recovery happening. Curious to see how I will make out in the DU. I know I will finish it but I don't really have a time goal. I would like to not crash on my bike and just have a solid effort and see where that puts me.

Banana, Mango, Pineapple, Coconut water, Vega Performance Protein
Tempeh Bacon
VEGA WFO w/coconut water
Grit Tofu
Dark Chocolate Peanut Butter
tofu scramble with broccoli
fingerling hashbrowns

Tuesday, June 15, 2010

bringing it all back home

went to bed too late last night. Woke up tired and felt like I was dragging myself to the pool. Totally fine once I got there.
swim - 100 warmup, 100 6 beat switch, 100 catchup, 100 fingertip then 15 x 50 yards on 20 seconds rest
1 - 48
2 - 48
3 - 47
4 - 45
5 - 48
6 - 48
7 - 48
8 - 48
9 - 48
10 - 47
11 - 48
12 - 48
13 - 48
14 - 47
15 - 46

Happy I was able to keep the times fairly consistent. Used my new watch and so far I really like it!

Bike commuting again today

5 rounds for time of 15 Split Jerks @ 65lbs and 5 pushups
time - 14:09
round 1 - 1:35
round 2 - 2.52
round 3 - 2.56
round 4 - 3.25
round 5 - 3.20
grip was killing me for this. arms were twitching afterward. Maybe I went too heavy on the weight but I made it through it.

vegan pizza slice
dark chocolate peanut butter
vega wfo w/coconut water
tofu, brown rice, broccoli, carrots, mushrooms
Mango, Pineapple,Coconut water, VEGA performance protein
enthiopian lentils, coconut rice (small)

kinda tired today. hopefully to bed earlier tonight. I got my car back today! I also got my mountain bike back from the shop today.

Monday, June 14, 2010

bad day

finished yesterday eating with
Vegan Pizza - 2 slices
Mango, Pineapple, Orange, VEGA Protein

Slept pretty well last night. Swim - 100 warmup then drills 100 6 beat switch, 100 catchup, 100 finger tip, then swim 800 - timed it just to have an idea of how long it took me but I wasn't swimming for time. I was trying to focus on cutting down the number of stroke it takes me to get across the pool. Wasn't really successful. Still up in the 21 range. Time was 18:25. Good swim anyway.

Mango, Pineapple, Orange, Vega Protein
Tempeh Bacon
VEGA wfo w/coconut water
Dark Chocolate Peanut Butter
Grit Tofu
Vega Vibrancy Bar
Sprouted Grain Bagel

"eva" - felt tired going in and knew I was in trouble from round 1. My Eva is 5 rounds of row 800 meters, 30 Kettlebells swings @ 35lbs, 30 pullups. Time 54:19 including the time I spent getting gloves etc. I tore my hand on the second round of pullups so that really added to the fun of the rest of the workout. I attempted to wear gloves, then I wrapped it in a shirt, then i just dealt with it as my pullup count went to reps of 1! I also crashed on my bike this morning. Nothing too serious but my elbow is sore from the fall. I think my bike is ok but it moved my bike sensor around so I have to check and make sure it is going on. Tomorrow is going to have to be a better day than today! I got my new swim watch the timex ironman sleep 150 tap screen. so i'll try that out tomorrow morning in the pool.

Sunday, June 13, 2010

Wilkes-Barre Duathlon Bike Course then 3 x 5:2

I slept 10 hours last night!! I haven't had the opportunity to do that in a long time so it felt nice. Legs were fatigued from yesterday's workouts before I even started this but I really want to get another ride in on the duathlon course before I race it next sunday. Did a 3 mile warmup then the 16 mile course. Not my effort as my legs were sore but happy I did it anyway. after the course I did 3 rounds of 5 minutes on 2 minutes off on my way back home. icing down my feet, they were not bad this morning but they would have hurt to run on. Trying to get them to the place where that isn't ever the case.

Carob Mint Sports Drink
Dark Chocolate Peanut Butter
Tofu, Brown Rice, Peas

Saturday, June 12, 2010

extra swim

Had the time to get any extra swim in today. Did 100 warmup, 100 6 beat switch 100catchup, 100 finger trip drag and then worked on breathing and rotation. Didn't swim very fast or long but did laps with 6 strokes per breathe, 5, and 4. Also worked on mt left side breathing it isn't as fluid as my right side.

Grit tofu, Brown rice, broccoli, carrots, mushrooms
Dark Chocolate Peanut Butter

3 mile run, 15 mile bike, 5 mile run

wore my new tri top and shorts for this work out. Oddly I got about 4 small cuts on my chest from the zipper. I love the shorts. Ok with the shirt, its not as good as a sports bra but has more storage. The first three miles went well enough I notice my lower legs were tight. I stretched them before I went out. I just can't seem to loosen them up enough anymore. Transition onto the bike went well. Rode most of the Duathlon course I will be racing next weekend. I felt good on the bike until the last couple of miles. Fatigue or something was coming over me then. I couldn't wait to get off the bike. I had a little of a homemade sports drinks I made up while changing my gear. I know I shouldn't have needed it but I thought It might help how I was feeling. No Transition issues. So then I was off to my run. Legs felt crappy for the start. Then I settled into just keeping going. The toes on my right foot felt like they pressing into the top of my sneaker and that was annoying me the whole way. Never had that happen before. time - 2:28. Doing an ice soak for my feet now as they are sore. Have Kinesio tape on them since last night. Overall not feeling too bad. Considering hitting the pool this afternoon as I just feel like swimming today even though it isn't on the program.

sports drink
vega wfo w.coconut water

Friday, June 11, 2010

swim 400s & leg destroyer wod

Swim - warmup 100, 100 6 beat switch, 100 catchup, 100 fingertip drills

4 x 400 meters on 30 seconds rest
1 - 8:43
2 - 8:45
3 - 8:50
4 - 8:53

I think I could have done these a little harder I wasn't sure how to pace because I wanted to make sure I could go the distance but I didn't really have a problem with that so next time I will go a little harder.

bike commuting 11 miles

for time - 100 step ups onto an 18 inch box, 75 box jumps @24 inches, 50 walking lunges, 25 squats time: 12:51

I considered doing the steps onto the 24inches box but it is a little high for my height but I think I could have done it. Maybe next time.

vega performance protein w/coconut water, peach, blueberries
dark chocolate peanut butter
tempeh bacon
vega wfo w.coconut water
cumin lime tofu
roasted yellow and green beans
orange juice
ethopian lentils
coconut brown rice

Got my tri top and tri shorts in the mail today I am going to test them out on my run bike run wod today. I am starting to believe that my feet are hurting from my lower legs just being so tight all the time! Must improve the flexibility. I also have to ice them as much as possible and kinesio tape when I can. I don't want them to be a limiting factor. I have been debating doing my first marathon this year. the steamtown marathon. It is very close to my house and from everyone I have every talked to about it a nice race. I know I can do a half marathon but can I do a full? Will the legs/feet hold up through that? I've been debating this in my own head all day.

Thursday, June 10, 2010

Giants Despair & Bike Tabata

6.10.10 - 1 mile hill run at Giants Despair.
Didn't do much of a warmup because how can you remember prep yourself for the giant! I ran it in 15 minutes. It is a pretty serious hill with over a .25 at 22 % grade. Happy to get it done. Now I want to get better at it! My heart rate spiked all the way to 229 today while doing this! I am surprised because I didn't even know it went that high! I walked back down not wanting to put any pounding into my sore feet. I had my kinesio tape on and now I am in an ice bath. They don't feel too bad at least not yet. I was pretty tired afterwards, it was a slower than usual commute to work on my bike. Then Tabata bike intervals for 16 rounds. had minimal traffic interruption. Will try to do this as earlier in the morning next time.

banana, mango, blueberry, orange, vega performance protein
tempeh bacon
vega wfo w.coconut water
cumin lime tofu
hummus w.steamed broccoli
dark chocolate peanut butter

Registered for a sprint tri today and an open water 1 mile swim race both in august. I want to put my race schedule up on my blog but i don't know how.

Wednesday, June 9, 2010

feeling better today

Im feeling better today. Got an extra swim in this morning. Did my usual warmup and drills. Then hit 6 x 25 meters and I think this is the fastest I have gone yet. Can't wait 2 get my new watch and get back to timing. Then practiced drafting off a friend. I feel like i keep my head up too much to watch where he was. Second workout was a 12 minute AMRAP of 10 Kettlebells Swings at 35lbs and 20 pushups. Got 6 full rounds done and 13 pushups in the 7th round. I should have gone heavier with the kettlebell. I thought I didn't want to go too heavy for a metcon but the reps were low so heavier would have been better.

Sprouted Grain BAgel w. earth balance
VEGA WFO w/coconut water
Tempeh BAcon
Tempeh Scallopini w/mushrooms
Chocolate Soymilk w/vega performance protein
Hummus w.steamed broccoli and carrots

Tuesday, June 8, 2010

Swim TT & CF total

got ready to swim this morning and my swimming watch broke. I saw a hairline crack on the face so water must have gotten into it. I did my usual warmup of 100, 100 6 beat switch, 100 catch up, 100 finger tip, 100. Then I was supposed to do a 9 minute time trial. I used the watch on the wall and it ended up being a 15 minute time trial. I ordered the Timex Ironman Sleek 150 lap tap screen watch. The tap screen is supposed to work in the water where I think it would be really useful instead of trying to hit the buttons on it. I also for my rode bike back, it feels fantastic again. I gave them my mountain bike to work on now. I did Crossfit total today and i was feeling the last couple days of workouts. legs are wasted from the back squats and lunges, lats are sore from 105 pullups yesterday but I did what I could. no PRs everything was lower. So I need to focus on recovering tonight. I have to get to bed early. I haven't in over a week.

Shoulder Press 80 failed at 85 1 attempt
Backsquat 175, moved 185 but didn't get deep enough. Ive moved 185/190 before.
Deadlift 205 fail 215 - 2 attempts i;ve had 230 before so i was well off the mark on this.

vega wfo w/coconut water
dark chocolate peanut butter
tofu, brown rice, broccoli, carrots, mushrooms
vega vibrnacy bar
vega performance protein w/ apple
sprouted grain bagel
tempeh scallopini w/mushrooms
sauteed spinach

Monday, June 7, 2010

Run/Lunge Wod & Erin

Really tired when I got up today just been busy and not getting enough sleep. Need to correct that this week. I dragged myself out to do a six mile run with 50 walking lunges after each mile. 6.13 total time of 1:06. Feet/legs were tight and sore before I started and even worse aftewards. I got them kinesio taped and they felt better. My roll of kinesio tape came in the mail today and I am going to learn how to use it soon as i have a hard time actually keeping this from peeling off my feet/legs. Also feel like my diet has suffered a bit the last couple of days. Just feeling nauseated a bit and haven't been eating as much as normal. Then "Erin" 5 rounds of 15 split cleans with 15 lbs dumbbells and 21 pullups. I definately could have gone heavier on the cleans. I started off with 20s but felt like they were going to slow me down so I went lighter. I wanted to make sure I had good control over the weights and one of the dumbbells didn't get instabile and pull my shoulder behind me. I also used a blue band for the pullups since there were so many of them. My grip was actually what was killing me as the wod went on and for awhile afterwards. erin took me 17:30 I did all of my commuting by bike again today. Took my road bike in to get it adjusted. Rode my mountain bike a bit and it feels funny i have gotten so accustomed to my road bike.

vega wfo w.coconut water
red beans & brown rice
vega vibrancy bar
spouted grain bagel w. earth balance
thai salad
thai tofu, veggies & brown rice

Sunday, June 6, 2010

backsquats with a bike commute

5 x 95
5 x 105
5 x 115
5 x 125
5 x 135 reps 4 depth felt restricted rep 5 depth was questionable but i was by myself so no one to spot or watch.

commuted to and from the gym on my bike. kinda funny how the 3 mile ride took longer after the back squats.

sprouted grain bagel
vega wfo
Grit Tofu
Pizza w.roasted red peppers, artichokes and mushrooms
Dark Chocolate Peanut Butter
Red Beans & Brown Rice

1st open water swim

Did my first open water swim in the lake I will be swimming the WB tri in. Had some help getting my wetsuit on which made it quick and easier. Swam over a mile. I noticed my surgical shoulder was a little achy in the water and on the car ride home. Not sure if this is because of the wetsuit. I noticed I was not getting my right elbow high coming out of the water (surgical side) when compared to my left elbow. The person i was swimming with confirmed that for me as well. My biggest issue when swimming today was trying to site. I was trying to follow my friend and thought I was swimming in a straight line right behind him but I would always end up of course. I'd recollect and start swimming at him again. I even lead a couple of times and still did the same thing. I definitely need to work on that and will try to lake swim as much as I can just to work on it. He even said to me well you would be fast if we could keep you swimming in a straight line. This lake is pretty murky so that doesn't help. My biggest issue when siteing is I feel like I need to pop my head up like a seal to really see where i am going. Of course everytime I do this it drops my butt down and costs me time. Im really glad I got this swim in. I didn't feel up to running my feet were still sore when I got up today. I've got them in the jay swift torture treatment right now, which is really just an ice bath but it sounds more accurate my way. I really love my new sports bikini, so glad I got it.

Saturday, June 5, 2010

45 minute bike ride, well 53 actually

this wasn't my best ride for sure. I felt like I spent way too much of the ride trying not to get hit by cars. I don't really like riding this time of the day but that is how my schedule worked out today so I dealt with it. 12.58 miles covered. It was also really windy and blowing my bike around which didn't help much either. I felt like I was never able to really settle myself on the bike and just ride. My 2xu tri shorts worked out well. Feet are still sore going to hit the ice again in a bit.

4 mile road race

ran a 4 mile road race today. Never did this event before so wasn't familiar with the course. Ran it in 34:57, I was a little disappointed and I thought my time would have been a little lower but I felt like I was working on the course. I didn't go in with any rest so I know that is a factor but I always want to be faster. My feet were hurting when I got up today. I tried to stretch them and get ready for the race. Got lost going to the race wasn't sure exactly where it was so I ended up getting there checking in, running back to the car with my stuff and going to the starting line. Did a sprint off the line and called it a warmup as it was time for the race director to talk and start us. Nice course, will do the race again. I have run the last two races and workouts without my ipod since I can't have it for the du or tri but I really miss it. I run so much better rocking out to the red hot chili peppers then listening to people breathe and smack their feet against the ground. I know i should get used to not using it but I am so tempted to just use it whenever I can and just deal with it when I cant. ate a recovery meal, iced down my feet. They are still sore and I will have to do this again later for sure. I got my sport bikini today and I really like it. I also got a pair of 2xu tri shorts I like. I am going to use them to ride my bike in a bit. I am going to send back my cw-x tri top and tri shorts as I think they are too tight and I would be more comfortable in a better fitting size.

Friday, June 4, 2010

As they are still right and sore today. One of my favorite workouts so far. I wouldn't mine doing it again with my watch next time.
That felt great. Of course they were swimming farther but it was still fun. Running a four mile road race tomorrow morning. Hoping my feet feel better by then
Very accurate. About 15 in I thought I was going to puke so I think the effort was there. I also liked passing the other faster swimmers in the pool for once.
Then go again. I forgot my swimmers watch and the lap clock wasn't working so I don't have any times and I just had to count the 10 second in my head so not
Few extra because when I lost count I went with the lower number as I didn't want to cheat myself! 10 seconds rest is just long enough to curse a few times and
Few extra because when I lost count I went with the lower number as I didn't want to cheat myself! 10 seconds rest is just long enough to curse a few times and
Swim - warmup 100 yds 100 6 beat switch 100 catchup 100 finger tip 100 warmup then 20 x 25yds with mid pool start on 10 second rest. I think I may have done a

Thursday, June 3, 2010

come on legs!

Run 6 miles - did this as soon as I got out of bed Feet were sore, legs were tight and that was before I even started to workout. Got through this workout but didn't feel like I had much to be able to push the pace. Feel super slow and hate it! I'm icing and I ordered Kinesio tape online today to hopefully help my feet out a bit.
Time 1:01

100 burpees for time - 9:02 - my legs were hurting from like the second rep on! Not in a bad way just in a hate burpees kind of way. I actually don't hate burpees or running I like both of them, my legs just weren't buying into the plan for today.

vega wfo w/coconut water
tempeh bacon
grit tofu
vega vibrnacy bar

Wednesday, June 2, 2010

oust the overhead squat!

5 rounds for time of
5 push press @ 45 lbs
15 Overhead Squats @ 35 lbs
Row 500 meters
time 19:25

Went too light on the push press I thought about going heavier but I was concerned about wearing my shoulder out before the hated overhead squats especially with 5 rounds. Might have gone too light on the overheads too but I wanted to be in really good control of these as they are a hard position for me to get into since my shoulder surgery. I didn't have to break any of the sets. But they were really tough on my shoulder and I am curious to see how it is going to feel tomorrow. Just having to do these made me think of how I came to the decision to start doing triathlons. I've always been incredibly impressed by triathletes and always wondered if i could do it. After having two surgicial procedures in a few months, i retired from kickboxing, and was limited in what crossfit workouts I could do. So I started doing crossfit endurance workouts and I decided I wanted think about the things I accomplish this year instead of the injuries and surgeries and downtime and what I couldn't do but rather what I can do. Even though I hate the overhead squats I know it is exactly what I need to be doing.

vega wfo w/coconut water
tempeh bacon
grit tofu
vega vibrancy bar
banana mango blueberry vega protein smoothie w/ chocolate soymilk
baba ganoush w/baked potato and steamed broccoli

so not pose

did a 10 minute warmup with 1 leggers about 2.5 miles. Then a 9 minute time trial on the bike followed by a 1 mile run. Well at least I was trying to run I would love to see what it actually looked like. Felt ugly, so not pose for sure. I could hear my feet smacking down on the downhills but just had a hard time stopping it. I think the 9 minutes had me at 2.54 on the bike and with the transition time and mile included it was a 20:12 workout.

Tuesday, June 1, 2010



swim - warmup: 100yds, 300 yds drills, 100 yds

5 x 200 with 20 second rest

1 - 4:05
2 - 3:59
3 - 3:57
4 - 3:58
5 - 3:52

Row 4 x 800 meters - rest as needed

1 - 3:34
2 - 3:35
3 - 3:31
4 - 3:36

did this over my lunch hour so didn't have too much time to rest in between intervals.

tempeh bacon
vega wfo w.coconut water
tangerine baked tofu
vega vibrnacy bar
mango pineapple vega performance protein w/coconut water
lentils & brown rice
roasted green beans
dark chocolate peanut butter