catch hell blues

I was right the lunges killed me! I am sure the hill repeats didn't help much either. Saturday I woke up with some DOMS. Decided I was in no condition to do a road running race so I went and did a group bike ride. My legs were so sore I actually took some ibuprofen before I even started riding. I decided to go on the ride instead of resting because I wanted to get some practice riding with other people. The ride went well enough. I did a 2.5 mile warmup to meetup with the group. My garmin died on the ride so I don't have any ride data. someone said it was 22miles. I also did a 2.5 mile ride back home later. I felt good on the group ride. I stayed with the 1st pack of riders almost the entire time. We did stop to do regroups about 3 times which i wasn't a fan of. I started to fall off the back towards the end of the ride. A few riders in front of me fell off too so i made myself catch them and stay with them the rest of the way. I felt good about that seeing how cooked my legs were. of course the hills were my weakness. The ride really didn't help the situation with my legs. I took more meds saturday night to sleep because my legs were so stiff. I couldn't walk downstairs or squats etc. Any concentric loading was painful. It hurt to touch them. sunday morning my legs were still in bad shape so i decided again not to race but rather to go out for a 9 - 10 mile run and get some distance on these legs as my half-mary and half-ironman tri are both coming up pretty soon. I ended up running 11.15 miles. The course I used is what i normally do for a half-mary training run. I thought i cut enough off of that to make it a shorter run but i was about a mile and half from my house when I had run out of water which i was rationing through the run so i thought it best to just run home as it would be faster than walking. It wasn't warm out so i didn't take a lot of water because i didn't want to have to carry it but i learned a lesson on that one! My legs were so fried I was dying on anything downhill and when i stopped running i kinda staggered across my driveway into my place. It was kinda funny. I hate my orthotics and am going to try to phase out of using them. My left foot (not surgery side) was aching for the last 2 days before of them. The legs are improved today but still a little sore. Went to the pool and did drills this morning 2 sets of 100s of switch, catch, drag, shark and hesitate. Then 200 paddles and pull, 200 fins, 200 paddles and pull,100 kick, my legs were fried on the kicking. Decided CF wod would have to be upperbody based. want these legs to recovery so i can get back at it tomorrow.

Shoulder press
55x2
60x1
60x1
65x1 (kinda push pressed this)
60x1
60x1
60x1
didn't have a good strict press today. I've been higher than this before

push press
65x3
70x3
75x3
80x3
85x3
90x3
95 fail
90x1
these felt pretty good

split jerk - this was my first time jerking since the foot surgery. these used to bother my foot before the surgery so i went light on these. Also my form wasn't the greatest since it's been a long time since i did them.

60x5
65x5
70x5
75x5
80x5

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, blueberries, strawberries, ground flax
meal 3 - clif builder bar & mac nuts
meal 4 - seitan, green beans, red peppers, carrots, beans sprouts stir fry, banana
meal 5 - carmelized onion hummus & ezekiel wrap, cajun tofu, sauteed red cabbage & oven roasted broccoli


my tri bike is done getting the wing installed but it is raining so i didn't go and pick it up yet.