Thursday, March 31, 2011

All I reallty want

tired and sore getting up this morning. I feel like I can't get enough sleep the last couple of days. Guess my needs to get back into the routine after having so many days off.

swim - 400 of drills as a warmup (100s of switch,catch, shark, hesitate) then 2,000 as 25 hard and 25 easy. I timed it just to see what it ended up being not that i was going for a good time because of the easy part. ended up being 38.45. Did 50 of breast stroke to cooldown and 50 of butterfly kicking.
I felt good swimming but i was sore going into eva. surprisingly i felt ok doing it. not fresh but able to survive.
cf wod - "eva"
5 rounds for time of
Run 800 meters (rower)
30 kettlebell swings @ 44
30 pullups (on rings)

time - 45:52

I used the rower because it was raining and i needed to go back to work when I was done. This is my first time doing eva with the rx weight. before i used to swing a 35 for it because of the high numbers of reps. but i made it all the way through using the 44. decided to do the rings pullups since my hand still has an open tear on it and 150 pullups would only make that worse and it would be nice to be able to hold onto my bike this weekend during the race.

meal 1 - vega wfo w/coconut water
meal 2 - veg wfo, soy yogurt, ground flax, strawberries, blueberries
meal 3 - clif builder bar
meal 4 - tofu, spinach, peppers, zucchini, guacamole, roasted yams

Wednesday, March 30, 2011

Make You Feel Better

thanks everyone. it was weird because i don't even know anyone else that is sick and i agree it was late in the season. it's been 10 - 15 years since i had something like that. and i hope it is that long before i get it again!

started training again today - 45 minute TT in the pool. Swam 92 laps was almost done with my 93rd lap is i was counting correctly. Which is always questionable when it gets to be that many laps. I felt good swimming, I didn't feel like i was going fast or even working hard. Felt like I had a good pace and wasn't struggling to maintain it. Had a few swim cap issues where it won't stay on my head. I had hair hanging out of it for most of the workout because i refused to stop and fix it. so i just kept pulling at it on my flip turns.

CF workout - barbell complex. i felt like it went horrible. I made it through but I felt really bad through the whole thing like I really needed to rest between the rounds. I felt weak and wiped out.

5 rounds of 4 reps of each
1 rep the entire series below
Front Squat
Push Press
Back Squat
Reverse Lunge Right
Reverse Lunge left
Push press (behind the neck)

round 1 - 65
round 2 - 70
round 3 - 75 - failed on the BTN PP on the 1st rep so I dropped the weight to 65
round 4 - 70
round 5 - 65

I put the bar down between reps to reset. I know in a complex your not supposed to do that but I really hurting today. I also took a little break between rounds. the squats were easy. The push press especially the BTN was rough. The lunges were a fun challenge. Maybe i went to heavy but I don't think so. Hopefully today was just an off day as my first time back and I am better tomorrow.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, vega wfo, ground flax
meal 3 - tofu, brown rice, veggies

Thursday, March 24, 2011

Over the edge

swim - 500 yards of drills (100s of the usual suspects) then 1,000 paddles and pull buoy. Only stopped cuz i lost my paddle once and had to fix my pull buoy a couple of times. I swim very smoothly with paddles although i don't know how good my speed is with them. Finished with 500 of fins and kicking. side, streamlined, switch. I've been doing so much drill work lately i feel like i don't even swim! that changes for next time. looking forward to it.

cf wod -

4 rounds for time of
15 Deadlifts @185 lbs
20 box jumps @ 24 inches
time 16:13

I did my usual warmup plus 5 minutes of jumping rope to get ready for this. Then warmed up my deadlift from 135 to 215. Decided 185 would be a painful enough weight to use for the wod. Still don't think im fully recovered from previous workouts. felt pretty good the first round i was done in 3 minutes. 2nd round was 4 minutes. and it got worse from there. I was back to "crossfit" feeling or being a little dizzy.  The deads were feeling heavy it was getting challenging to maintain good form. My foot started to hurt a bit on the 3rd round of box jumps. Gonna have to work on that tonight.

meal 1 - vega wfo w/coconut water
meal 2 - hemp bagel & peanut butter
meal 3 - tofu, veggies, brown rice
meal 4 - clif builder bar

Wednesday, March 23, 2011


Feeling the effects of "cindy" today. I didnt get much or good quality sleep last night either so that didn't help the recovery process. it really makes such a difference. Just more sore than expected to be from a bodyweight wod. Didn't do an endurance wod in the morning like I normally do. Just wasn't feeling up to it. I had to shovel my car out of 8 inches of snow instead. wasn't very much fun. Foot is a little tender today too. Tonight I need to do some mobility work I didn't have time for any last night.

CF wod -
21 - 15 - 9
Overhead squats @ 35lbs bar from the ground squat onto a medicine ball
GHD situps
time 7:43

I am horrible at overhead squats. I took a long warmup trying to get myself more mobile today. then did some OHS lifts to get ready for the wod.

I started the bar from the ground so I had to muscle snatch it anytime I dropped it. I had to ditch it a few times. I still have trouble letting the bar roll back so sometimes when i am coming up from the squat the bar is too far forward and my balance goes to shit so i have to ditch it forward. I used the medicine ball to make sure i was going to depth but that ended up being a bad thing too because i found myself almost sitting on the ball and then pushing up instead of just touching and going nice and fast. But it is a starting point. I made it through the wod. It's more skillwork for me because of the level i am at with OHS. I almost feel like making my warmup things i am horrible at or hate everyday so i get better at them and don't detest them so much.

meal 1 - granola & soymilk
meal 2 - clif builder bar & 1 scoop vega wfo w/coconut water
meal 3 - tofu, peppers, zucchini. onions, daiya and guacmole

Tuesday, March 22, 2011


bike - 3 mile warmup - 24 rounds of tabata on the trainer. Used a hard gear 20 second on 10 seconds off. distance - 2.48 hear rate avg 137 max 148 cadence avg was 68. 1 mile cooldown.

Cf wod - "cindy" - 20 amrap of
5 pullups
10 pushups
15 squats

18 2/3 rounds complete plus 6 squats. last time i did this wod 1 had 17 2/3rd complete. i really wanted to get 20 but it gets tough. I kept moving the entire time but the last couple rounds weren't as fast as the first couple of rounds.

Run 4 miles. Left foot started getting a little numb towards the end of my run. When I was done I noticed my left foot was sore in the same spot as last time. Im convinced it is from the orthos. I think the running is getting a little better. My earth shoes came today! Damon's carbon sonic wing arrived also. That is going to have to be a weekend project.

Meal 1 - 3 slices hemp bread w/peanut butter
meal 2 - vega wfo w/coconut water
snack - cashews
meal 3 - seitan & chickpeas piccata
meal 4 - clif builder bar
meal 5 - tofu, peppers, zucchini, onions,daiya, guacmole

Monday, March 21, 2011

The Boxer

Woke up this morning with really tight lower legs. I could barely even stretch them at first. I ordered a pair of Earth Shoes to try to get my heel cords stretched out. I had them in the pasted and they keep your foot at 3.7 degrees of dorsiflexion. Meaning your toes are actually higher than your heels. They are comfortable although not all that attractive looking. But ill take anything that stretches my stick legs out.

Swim - all drills all day long! Kinda boring. did 2,000 worth in 100s of switch, catch, drag, shark, hesitate, side kicking, streamlined kicking, head lead. 50 breaststroke to cooldown

Regular warmup + 3 x 5 KB swings @ 44

5 minutes jumping rope

cf wod -
7 rounds for time of
5 burpees
10 GHD situps
15 Back Extensions

time 9:20

First time doing burpees in a long time. This was a good amount to start with because I was able to power through them fast and keep good form and get good jumps with them. The legs had a good burn with these 3 exercises together.

5 minute of jump roping

some heavy bag work - just because - i should use the extra time to work on crossfit skills but it is just fun to have a heavy bag available again.

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, blueberries, strawberries, ground flax, mac nuts
meal 3 - cashew & red lentil burger, roasted green beans & yams, tofu, mushrooms, red peppers
meal 4 - clif builder bar
meal 5 -

Sunday, March 20, 2011

Stefan my prince!

woke up this morning feeling like I needed some more mobility work. My left foot is sore. It started last night after my run. Maybe adjusting to the new adjustment the doc did to my orthotic or i was running stupid when my foot when numb and i didn't realize it. Or i hurt it during the mob work i did before i ran. Spent some quality time riding stefan this morning. Did a 2:30 minute ride. Covered 35.35 in that time. I did a little warmup (less than a mile) and a cooldown mile afterwards. avg speed 14.1 max 32.2 avg HR 135 max 154. It was an interesting ride. my legs pretty much hurt for the first 45 minutes. They were probably not recovered from yesterdays ride or run. Or it was so damn cold it took them that long to warm up. I think my hammer gels were partially frozen when I was eating them. I just tried to keep my cadence up and didn't attempt to push any hard gears when I was hurting in the beginning. After that I actually felt better. I was thinking about a lot of things when i was riding today. working on my cornering, line and climbing. All of them feel like they are getting better. Did some gel and salt on the ride but im not sure i really needed it. Garmin had me at 1,655 calories burned for the ride which is below 2,000.  Did 3 gels every 30 minutes starting after an hour and 2 salts - 1 an hour.

meal 1 - granola & soy yogurt
meal 2 - tofu, peppers, mushrooms, peanut butter

Saturday, March 19, 2011

running with the devil

had bike class this morning, i was tired and slow moving getting up this morning. My last class is next week and we are going to take it to the road if the weather permits. Ill like that better than the trainer situation for sure. We did some sprints, simulated hill climbs, an 8 minute TT, high cadence riding all with recovery in between.

Also did a 6.5 mile run today. Did 5 miles of it with my friend Angie and then did the last 1.5 miles by myself. It was a cold and windy run. I did a bunch of mobility work before I went out. Didn't have any pain running but my left foot went numb again. I don't think it is the shoes because I had my yanks completely open so they could stretch as much as they needed too. Also as soon I stop running it goes away. The hard reality of mobility work is now that I ran I feel like I need more mobility work. it is a vicious cycle. I feel like I can not get ahead of getting these lower legs stretched out.

meal 1 - vega wfo w/coconut water
meal 2 - tofu, eggplant, red pepper
meal 3 - tofu, eggplant, red pepper, soy yougurt & granola

Friday, March 18, 2011

Damon - to tame

swim - 3 x 500 yd drills, 100s of switch, catch, drag, shark , hesitate, head lead, side kicking, steamlined kicking.

500 yard TT - 8.45 - pretty consistent with the one i did a few days ago.

got to start jumping around again today!

5 minutes jumping rope

15 box jumps @ 12 inches
15 box jumps @ 18 inches
15 box jumps @ 24 inches

row 1 mile for time - 7.32

3 x 30 seconds of hollow rocks. all of the GHDs have paid off these didn't even hurt!

more box jumps, then 5 more minutes of jumping rope, this time mixing in single foot and running in the rope.

my foot felt ok while I am doing it. Afterward it pretty much feels like it does when i get done running. A little tender like it has been worked but not really painful.

There is now a heavy bag hanging in the gym so i had to throw down some punch and kick combos. that felt awesome! It is going to be hard for me to go into the gym and not hit this bag everytime I am there.

i finished reading born to run last night. what a great book. I highly recommend it.

meal 1 - vega wfo w/coconut water
meal 2 - soy yougurt, blueberries, ground flax, vega wfo
meal 3 - lentil sheperds pie
meal 4 - clif builder bar & mac nuts
meal 5 - tempeh bacon, granola & soymilk, peanut butter

I had a trial of a bike ride today and not of the time sort. my date with damon: chased by a dog, stuck in a car accident, launched my water into the road, and had a kid with a scooter try to take me out. Im not great at riding my tri bike in the city yet. I have to get more comfortable on it. I went back for my water. I guess these aero bottles don't hold on well to the bike. The police actually let me ride through the accident while all of the cars had to wait for it to get cleaned up. The cop actually said to me be careful out there people are just not watching today. probably because of the nice warm weather or it's a full moon soon who knows. I was able to outside the dog. It was a big german shepperd! and i managed to swerve around the kid without dumping my bike. Thankfully this was just a getting used to the bike kind of ride instead of a workout or I wouldn't have gotten a very good workout in. I am going to have to find places to ride Damon that have less traffic. I am liking the saddle more that i am out on the road. I am not in love with the gearing. I might have to change that.

Thursday, March 17, 2011

so fast, so numb

started off the day with some back squats. All were done onto a medicine ball to ensure depth


I know 125 isnt my max because I was still moving the weight quickly but it was the sticking point where I had to force myself to go down to depth with the weight. also didn't have a spotter available so it was a good working weight.
I prefer to do my cfe stuff in the morning and the cf afterwards. sometimes the timing doesn't work out that way.

run - 3 miles - time 27:30 - starting to get a little faster but still too slow for my liking!

Went back to the foot doctors today. he doesn't want me to race on sunday. he said to give it another month and then start with a 5k. I am sad about that but I really can't run well anyway, however that doesn't stop me from wanting to. he wants me to give it a few more weeks then start doing speedwork and then start racing. Still doesn't want me running hills yet either. but I did get cleared to start trying out jumping and see how it goes. so do i listen or do i race anyway? if i am really running as fast as i can then whats the difference between going to the race and running this pace compared to just training. I'll have to sort that out in the next few days. He does think Ill be 100 percent by june. I should have expected this but it was crushing to hear.  It's probably the correct the decision  and it if left to my own mine not the one I would make most likely.
Luckily I was commuting on stefan today so that softened the blow a bit. I just love riding that bike!

meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar & mac nuts
meal 3 - tofu, peppers, zucchinis, guacamole
meal 4 - lentil sheperds pie (mushrooms, peas. carrots, taters, cauliflower, lentils), peanut butter

Wednesday, March 16, 2011

no line on the horizon

swim - 1000 of drills, 100s of switch, catch, side kicking, streamline kicking, shark & hesitate

500 yd TT - 8.46 - wow! felt like I was going so much faster I was kinda shocked when I saw the time.

cf wod

4 rounds of
row 200 meters
30 goblet squats - 2 - 26 lb kettlebells racked - 52 lb total - onto a med ball
row 200 meters
30 GHD situps

time 24 minutes

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, blueberries, ground flax, mac nuts
meal 3 - clif builder bar, mac nuts
meal 4 - lentil & peanut patty, roasted green beans & yams

I ordered an xlabs carbon sonic wing and a bag to put stuff on damon. Hope this setup works out when I get it.

Tuesday, March 15, 2011


tri bike on trainer - "lactate shuffle" - warmup - 13 minutes, then 5 minutes on, 2:30 off, 6 minutes on, 3 minutes off, 7 minutes on. 5 minute cooldown. Pushed a hard gear for this whole wod. bad news is my garmin wasn't charged so I don't have any distance, speed, cadence data.

cf wod
Deadlift - 1 - 10 - 1 - 20 -1 - 30

warmup - 135,155,175,185,195,205,210,215,220, 225,230,235,240,245,250 (fail)205

This is a 15 lb PR for me on my deads! Kinda funny it would make it's appearance on a day when I wasn't even doing a strength wod but rather warming up to do a metcon wod.

setup 2 bars
heavy bar for the 1 rep @ 205
metcon bar for the reps @ 135

Wod time - 4:25

I went too light on this wod. I went unbroken through all of the reps. I definitely should have gone heavier on the metcon bar. and I think I should have gone a little heavier on the heavy bar since i pulled that off the ground fast too.

meal 1 - granola & soymilk
meal 2 - clif builder bar & mac nuts
meal 3 - falafel & red beets
meal 4 - vega wfo w/coconut water
meal 5 - lentil/peanut patties, roasted green beans & yams

I took Damon, my new cervelo p2 outside for the first time today. It was so nice to be on him off of the trainer for once! It was an easy spin just to get used to the handling. All went well. There will be an adjustment period as I acclimate more but overall don't see any major issues. I even felt it was easier to climb which i know it isn't supposed to be. Has to be the weight difference.

Monday, March 14, 2011

Effect & Cause

first off I absolutely hate the time change bs. I was tired and crabby getting up this morning. Had a hard time falling asleep last night (did get a lot of reading done, still LOVING born to run, great book!!) and getting up this morning. Glad it was only a drill day at the pool as I wasn't feeling energetic. I basically go to bed around the same time every night and wake up in the morning before my alarm goes off. But that one hour difference always screws up my internal clock.

swim 1700 of drills 100s of switch (both hand and head lead), catch, drag, shark , hesistate, side kicking, steamlined kicking

cf wod - "nancy"

5 rounds
Run 400 Meters (Rowed)
15 Overhead Squats @ 65 lbs (used 2 x 10 lb dumbbells = 20 lbs total)
time 23.26

why was the time so long and the weight so low? I am HORRIBLE at Over head squats. OHS and Snatches are my worst moves in crossfit for sure. I did all of these onto a medicine ball so the depth was good. Biggest problem is I have a hard time getting my surgical shoulder back into the position. I know it has been a long time since my surgery but in this situation it is still a factor. Because I used the dumbbells I had to stabilizer my shoulder more with the weight overhead making it harder and also I couldn't
use the other shoulder to cheat with a bar to pull this shoulder back. The wod went down where I couldnt connect more than 3 -4 OHS in a row and all of the pain was on the post op shoulder. When I cant get it back and i have to push the weight up with my squat it starts to come forward and that doesn't equal good things. This is the first time I am going these since my foot surgery and I havent worked on them much due to various injuries so maybe someday I will be better at them with some work. Feet felt ok on the rowing a little tight towards the end. I stretched the hell out of my lower legs and shoulder before the wod.

meal 1 - vega wfo w/coconut water
meal 2 - soy yougurt, blueberries, strawberries, ground flax, vega wfo, mac nuts
meal 3 - tofu, red peppers, green beans, roasted yams, guacamole

Sunday, March 13, 2011


had to get a quick crossfit wod in this morning. Did a 20 minute AMRAP of Row 400 meters, recover 30 seconds. Got 8 full round in and 291 meters of the 9th round. strange thing happened while doing this. Both of my feet were aching. Ive never had trouble with my feet before during rowing.

took my road bike out today even though it was cold just to feel some movement! 4 rounds of 25 minutes on 5 minutes off. Because I was outside in the cold for this I didn't take a full rest for those 5 minutes. I actually kept moving (to stay warm) just eased the pace a bit. I covered 28.11 miles avg speed 14 mph, avg hr 131 max hr 156 avg cadence 86 max cadence 113. Glad I didn't take my tri bike since I ran into some roads covered with running water. The road bike seat is way more comfortable and I road in the drops pretty much the whole time.

meal 1 - vega wfo w/coconut water & ground flax, banana, very small oatmeal
meal 2 - clif builder bar
meal 3 - granola & soymilk, mac nuts
meal 4 - tofu, red peppers, zucchini, guacamole

Saturday, March 12, 2011

running down a dream

warmup spin, then several 30 -45 seconds intervals of 1 leggers with recovery spins in between. 3 x 3 minutes on - 3 minutes off. On - all out effort - off - recovery spin. Then had to put our bikes in the hardest gear available and do all out sprints starting with 10 seconds and increasing up and back down to 10 seconds. recovery spins in between. 5 minutes riding at 110 cadence. cooldown spin.
Covered almost 13 miles. Most of these workouts are very similar to crossfit workouts the exception between for CF rest is actual rest and compared to recovery spinning. got to see some speed numbers up in the 20s range. maxed at 25mph. not too bad for being on the trainer.

Run 6 miles - Went with my husband. We discussed the race next week. He also thinks I shouldn't do it. It is the 1st race of the season and there will be plenty after that too. When will I be ready? Foot was still a little touchy before I even started this. It went ok but I was running slow not really trying to push the pace. with about 1.5 miles left in the run I started getting some tingling numbness in my feet but it was better than last time as they never went completely numb. Foot was a little tender afterwards. i was trying to think about having a higher cadence turnover when running today

meal 1 - granola & soymilk (small before class)
meal 2 - vega wfo w/coconut water
meal 3 - 2 slices hemp bread w/peanut butter & gardein "chik,n"
meal 4 -  soy yogurt, soy milk, blueberries, strawberries, ground flax, cashews, almonds, vega wfo
meal 5 - minestrone soup, rigatoni w/tomatoes & basil & broccoli

Friday, March 11, 2011


swim - 500 of drills. 100s of switch, catch, drag, shark, heistate. Then 35 minute time trial - 74 laps covered. (if i counted correctly) wanted to get 80! I need to go harder on these longer efforts and not settle in so much.

cf wod

5 rounds of
9 kettlebell swings @ 44lbs
9 GHD situps
7 kettlebell swings @ 44lbs
7 GHD situps
5 Kettlebells swings @ 44lbs
5 GHD situps

time 11:18. All swings were american. I have to say this was on my my most favorite wods. I went unbroken on everything. Probably because i love KB swings and GHDs!

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, ground flax seed, strawberries, blueberries, vega wfo
meal 3 - tempeh & black eye peas balls parmigiana
meal 4 -

Thursday, March 10, 2011

A Question of time

bike - 3 mile warmup. then 10 rounds of 45 seconds on 15 seconds off. distance = 2.15 avg speed 14.5 max 20.3 avg HR 148 max HR 157. 1 mile cooldown.

CF wod - 3 rounds of 20 front squats @65, 10 Ring Pushups.

time 5.02

warmup weights - just some extra squatting to get back into it
front squats

Went with 65 for the wod wasn't sure what to pick because it is a lot of squats without a breaks so i went light. Decided to do the pushups on the rings just to make them harder since there was only 30 of them.

meal 1 - granola & soymilk
meal 2 - vega wfo w/coconut water
meal 3 - tempeh, peas. broccoli, mac nuts
meal 4 - clif builder bar
meal 5 -

Foot is still a little sore.  I go back to the doctors in a week. The first race I was thinking of doing is on the 20th.

Wednesday, March 9, 2011

Running to Stand Still

the pain/tightness in my left leg went away but my heel is still sore today. 
Swim - 5 x 100 drills to warmup, switch, catch, shark, hesitate, 1 leg side kicking alternate every 25. then 2 x 800 on 1 minute rest. 1st - 14:40 2nd 14:30. Felt pretty good on these.

CF wod - AMRAP 12 minutes of
5 Deadlifts @ 175
7 GHD situps
9 full rounds and 4 deadlifts in the 10th round.
The deads were feeling heavy by round 2!

Got my CFE cycling gear today. Gonna ride in it tomorrow. BUt so far I am liking it.

meal 1 - vega wfo w/coconut water
meal 2 = soy yougurt, strawberries, blueberries, ground flax, vega wfo, mac nuts
meal 3 - clif builder bar
meal 4 - tempeh, peas. broccoli, mac nuts
meal 5 - tofu, daiya, corn tortilla, peanut butter

Tuesday, March 8, 2011

descretion smile

swim - mostly a recovery workout - all drills today 2 sets of my normal 500 of switch, catch, drag, shark, hesitate (100s) then I did 2 sets of kicking drills, 100s of side kicking, switching sides every 25. 100s of streamline kicking, then I did 100s of paddles with pull buoy, 100 head lead, 100s of paddles with fins.

Then did my run today because of weather reasons for the rest of the week. ran 5.5 miles. Went a little faster this time at 53.24. I was feeling my heel a bit but the major issue was my left leg went numb. I've had issues with that before. It's feeling pretty tight now. Not sure what's going on with it. My foot is a little sore too.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, ground flax, vega wfo
meal 3 - black bean & yam tacos, guacamole
meal 4 - clif builder bar
meal 5 - tempeh w/cherry balsamic reduction, broccoli, peas, peanut butter

Monday, March 7, 2011

Living Well is the best revenge

did a heart rate test on my bike this morning. Since i am not able to really go after it running right now. Did a 20 minute warmup and then took the test for 30 minutes. avg hr was 131 max was 159. Both are too low in my opinion and i want to do it outside. It was hard to really go after it for 30 minutes straight on a trainer. especially since my legs were already sore for yesterday's Cf wod and tababa bike. 6.89 distance in 30 minute and avg speed of 13.6. I finished well but I don't think I went hard enough in the beginning. did a 10 minute cooldown.

cf wod - 6 rounds of 100 ft walking lunges, 6 GHD situps, 6 pushups. time 10.05. This wod hurt my already sore legs. But it was good wod for today. I hurt my thumb somehow yesterday and i don't really have gripping ability. its better today than it was yesterday so i hope it isn't anything serious.

meal 1 - 2 slices hemp bread with chocolate peanut butter
meal 2 - granola with soy milk
meal 3 - edamame pesto, spinch brown rice linguine, black bean burger, mac nuts

Sunday, March 6, 2011


cf wod - 20 back squats @ 95 lbs, 40 toes through rings, 6- kettlebell swings @ 35lbs - time 10:12
this was a grip crusher from rings to KB! I warmed up with pushups pullups & air squat. Then did Kb swing @ 35x5, 44x5, 53 x 5, 53 x 3. Also worked on my back squats a bit trying to pick a weight for the wod. went 45x10, 65 x 10, 85x5, 95x5, 105x3. Almost feels weird being under a bar again it has been so long.

Bike Tabata wod - 16 rounds of 20 on 10 off. distance = 1.96 avg speed 15.1. was on the trainer. did warmup 3 miles and cooldown 2 miles.

meal 1 - vega wfo w/coconut water
meal 2 - edamame pesto W/spinach brown rice linguine, roasted asparagus, peanut butter
meal 3 - black bean burgers, roasted yams & broccoli, peanut butter

Saturday, March 5, 2011

born to run

Got to actually use my new carbon fiber tri shoes with my new speedplay zero stainless pedals.  They are a little harder to clip into than my looks but I think I just need to get used to them. I had class this morning which a lot of red-lining make efforts with recovery spinning. We were doing 20 second sprints with 20 seconds of recovery riding.  did a simulated hill climb and  a high cadence 5 minute.  Had to get my bike adjusted today because my bike tire was hitting the frame. I'm going to do more stand alone cycling races this year. I'll be riding as a member of Upstate Velo. I need to get a USA cycling license. 1st race is in a month it is a Team Time Trials- of 5 miles with 5 riders/team. Then 25 mi Points Race, controlled 1st 1/2 allowing regrouping between sprints.I'm not a great rider so hopefully this will make me better. It's a great year to do it too because I doubt I'll be doing a lot of road running races ( especially early season ones)  because of the situation with my foot. I definitely want to improve my cycling and I think it will really help my tri times since the bike is a big split of the iron distance races. Basically there are a bunch of crits as well as some longer road races and time trials.

Ive been reading "born to run" lately and it is a great book. I am really enjoying it. Did a 5 mile run today with my husband. It went ok. I am still slow!!!!!!! It was windy the whole time which didn't help my speed.
meal 1 - peanut butter, grit tofu, broccoli, yams
meal 2 -vega wfo w/coconut water
meal 3 seitan, brown rice, chickpeas, butternut squash, yellow beans, red peppers, carrots,
yogurt blueberries, ground flax seed

Friday, March 4, 2011

Swimsuit Issue

swim - 500 of drills to warmup, switch, catch, drag, shark & hesitate in 100s. Then 30 minute TT - completed 63 full laps on the 64 lap when the alarm sounded. If I counted my laps correctly which is always tough for me. I settled into an easy to maintain pace and I am a little disappointed with how this wod went. I wasn't swimming hard enough. I didnt feel like i suffered enough when it was over. I need to push myself harder over these longer efforts. Felt like HR was low and nothing was sore I must have been doing it wrong!

cf wod - deadlifts - did 5 lb increments from 95 lbs to 210. on 210 I started to notice my foot and it was getting harder to lift so i stopped there for the day. Even though it is 20 lb under my previous max.

Felt like doing some KB swings so went 35 x 5 , 44 x 5,5,5, 53 x 5, 5, 5, just want to start swinging the heavy bells again!

meal 1 - vega wfo w/coconut water
meal 2 - tempeh bacon, mac nuts
meal 3 - clif builder bar, mac nuts
meal 4 - tofu, chickpeas romesco

Thursday, March 3, 2011

Scream in Blue

Started the day with my CF Wod so that I could run outside when it was light out and warmer.

CF wod - "helen"
3 rounds for time
Run 400 meters
21 Kettlebells Swings @ 35 lbs
12 Pullups
Time 12:27 PR - 4 seconds faster than last time! Had to sub rowing for running. Went unbroken on the first 2 sets of swings. Grip was falling but the end of the 3rd round. Did all pullups as singles.

4.5 mile - my pace is still slow. I really hope it improves soon as i can't seem myself road racing with the pace im running. Im concerned about it but I'm trying to be reasonable about it too.

meal 1 - tofu, red onion, yellow peppers, daiya, peanut butter
meal 2 - vega wfo w/coconut water
meal 3 - cumin lime tofu & roasted yellow beans, clif builder bar, mac nuts

More speedplay issues. Can;t get them to fit correctly on my new tri shoes so I can't actually clip in. My shop is talking to speed play about it. waiting to see how it turns out. Got to bring Stefan home last night. He's been boarding at the bike shop for a few weeks. He looks super sexy with his new blue tape.

Wednesday, March 2, 2011

Road Trippin'

bike - on trainer - warmup - 3 miles then 12 rounds of 1 minute on, 30 seconds off. distance - 2.95 avg spd 14.3 1 minute cooldown.

Decided i couldn't take driving my car anymore and that I needed to get out on my bike again so I start back commuting on my bike today. decided to take my mountain bike since the roads still have some ice and lots of dirt. It felt great to be back riding on the road again!

cf wod - 20 minute AMRAP of 7 Dumbbell Push Presses ( 40 lbs total) & 6 walking lunges - completed 29 rounds. that was a lot of push presses!

going to a bike class tonight all about stretching. I can use it. Need to get a USAC license for the bike racing im going to do this season. On a team for road races, crits, Time trials.

meal 1 - tofu, yellow pepper, red onion, guacmole
meal 2 - vega wfo w/coconut water
meal 3 - orange glazed tofu, broccoli, clif builder bar & mad nuts
meal 4 - BBQ tempeh & Yams

Tuesday, March 1, 2011

Why is it alwasy this way?

swim - 500 drills - feeling tight and sore in the shoulders. most likely the turkish getups. 100s of swith, catch, side kicking, shark, hesitate. 8 x 100s on 4 minutes rest.
1 - 1 :30
2 - 1.27 PR
3 - 1.31
4 - 1.29
5 - 1.29
6 - 1.31
7 - 1.28
8 - 1.30

Finally broke into the high 1:20s for my hundreds! Happy about that, slowly getting those time down!

CF wod - 10 rounds of 10 pushups, 10 dips, 10 GHDs
time - 20.29
as if dips weren't hard enough, having them come after the pushups made the worse. I did them between 2 boxes with a toe on the ground for assistance out of the bottom as needed.

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yougurt, blueberries, ground flax, mac nuts
meal 3 - tofu marsala, mushrooms, banana, almonds
meal 4 - clif builder bar