tag:blogger.com,1999:blog-15792601394984283622024-03-13T04:53:50.729-04:00Triathlon Training blog of Mary Stella StabinskyMaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.comBlogger535125tag:blogger.com,1999:blog-1579260139498428362.post-72839091080480102982012-04-06T20:14:00.000-04:002012-04-06T20:14:53.702-04:00repin the vegan athletesanother great day of training<br />
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in the pool 500,400,300,200,100 and 50 breast and 50 back to cooldown. Had some speed going.<br />
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ran 6 miles. it has been soooo windy here this week. Got my R3 tuned up at the show today.<br />
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if you've got some time please vote for me in the following contest.<br />
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<a href="http://features.peta.org/Sexiest-Vegetarian-2012/Contestant.aspx?cid=8174#.T3-Gr48Zf44.blogger">PETAs Sexiest Vegetarian Next Door 2012</a><br />
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why?? I'm into proving that vegans can be athletes.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com1tag:blogger.com,1999:blog-1579260139498428362.post-59113952478193371842012-04-05T20:27:00.000-04:002012-04-05T20:27:30.993-04:00Vibrant Life ArticleBack to feeling like an athlete again and I love it! I really enjoying training and I have a very hard time when I have to be away from it due to injury. So hitting doubles is exactly what I need! Things continue to progress with the Clavicle. I've been swimming everyday an putting down a lot more yardage than I would have though possible. It is excellent rehab for my collarbone. I just got in the water 5 days ago and already it feels much better while I am swimming. Sometimes if gets irritated around the screws from the swimming but nothing terribly serious. The same goes for running. When I first start my run it is like really? this again? but i work though it and its fine. Cycling doesn't really present a problem for it. I am even starting to do a tiny bit out of the saddle if necessary. I wanted to catch up on the training but I also wanted to post this link to an article on vegan athletes that I am quoted in. Check it out!<br />
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http://www.vibrantlife.com/?p=2473MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-66479192411877634122012-04-01T20:47:00.000-04:002012-04-01T20:47:51.058-04:00Rag and Bonegot released by the surgeon on friday. all my scans came back incredible and it was good news. I am now clear to ride outside, run and even swim. Of course it still doesn't feel completely healed and natural but it isn't really painful. Just not right yet. Sadly it doesnt look like the hardward can come out for 18 to 24 months. Also when I do get it taken out I will have some downtime again because i have to let the incision and the bone holes fill in from where the screws are now. I do think I will get it out because at this point the screws bother me. I can tell where everyone of them is and they rub. Also it is probably safer for me to have it out<br />
because if i do fall on it again it won't break where the plate is so it will break most likely in my shoulder joint or possibly even the neck. neither of which would be pretty. At this point I need to keep it and deal with it the best I can for awhile longer. I'd get it out in the winter when it is time. I also got a cortisone shot in my knee since even with all of the downtime I had for the clavicle surgery it never got any better. I think it may have been the right answer because this is the best it has felt in over a year! I really hope that it stays this way and i can finally put that annoyance behind me. <br />
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It's time to really start training again and getting ready for the summer of races. I went for a 35 mile ride outside on friday. Saturday I took it to the pool and did intervals from 50s to 500s. That plate and screws pinch when i swim. Today I rode the indoor trainer doing intervals while I watched the Tour of Flanders and afterwards online the Iroman 70.3 Glaveston race. Then took it to the pool and did 4 - 500s. I am not pushing the pace swimming wise yet just getting things moving again. So far it doesn't appear that swimming the distances for my races will be a problem but i am sure i lost a lot of strength and speed over the last 5 weeks of being out of the water. But im back in the building phase so i'm letting all of the lost time go and just looking forward to using what time i do still have left to train for the upcoming season. While my swimming certainly took a hit from where it was it isn't as bad as i thought it might be so i am happy about that. And if this knee thing if finally getting better i might actually be able to do some consistent run training for the first time in years. it's magic!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ8OthPC0pxaRY5Bt_cSUP6a39Q4NYFxAGj3ZYwuIs9WiBaEOEw91JPKs87IntEp-zXDNuGyU_EgAktf5tIRUMNmHq2u0OiwcnZR667Cv2N8HtqIdOSSLKFI01HbAZUr9HdLVdsPEakvc/s1600/menharry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ8OthPC0pxaRY5Bt_cSUP6a39Q4NYFxAGj3ZYwuIs9WiBaEOEw91JPKs87IntEp-zXDNuGyU_EgAktf5tIRUMNmHq2u0OiwcnZR667Cv2N8HtqIdOSSLKFI01HbAZUr9HdLVdsPEakvc/s1600/menharry.jpg" /></a></div>MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-25112341105719706582012-03-21T19:38:00.000-04:002012-03-21T19:38:49.154-04:00Bone Brokemy recovery and training are still progressing. I am jogging during my walks and doing some controlled riding outside as well as my torture on the indoor trainer. the clavicle has been healing well. I will increase my riding and running as a result. can't wait to get back in the water!<br />
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whats the recovery diet look like?? here is today. many of these things are staples of my diet.<br />
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vega wfo w/coconut water!<br />
Oat bars - see recipe below<br />
Vega protein powder, soy yogurt, blueberries, strawberries, chia seeds<br />
vega protein bar<br />
tempeh, peppers, onions, tomatoes, black beans<br />
tofu & brussel sprouts. <br />
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Oat Bars<br />
2 cups oats - any kind from rolled to scottish<br />
1 1/2 cups soy flour<br />
1/4 cup ground fla seed<br />
1 teaspoon cinnamon<br />
1/2 teaspoon salt<br />
1 cup apple juice<br />
1/2 cup nut butter<br />
1/4 - 1/2 cup chopped nuts, seeds (pumpkin, sunflower,sesame), dried fruit, or chocolate chips or any combo<br />
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combine and press into a 9 inch pan. bake at 375 for 30 minutes. Line the pain with parchment for easy removal. Cut into bars and store on the counter or in the fridge for a few days.<br />
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FYI - I am selling a 2011 Cervelo R3 with sram rival comps in a 56. only about 100 miles on it. contact me if you are interested.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-13275897832340150902012-03-18T19:54:00.000-04:002012-03-18T19:54:24.578-04:00pride (in the name of love)another reason why I strongly believe in crossfit is the real strength that I have gained through it has helped me in my injury recovery. It just gives you such balanced strength that I have a lot of compensation for my injury in support muscles. compensating musculature is a sweet thing. Meaning I can feel all of my supporting muscles for my clavicle taking up the slack. I don't have a lot of pain but i do get tired in my back and my chest when it is getting fatigued. For my second week of recovery. I started on the trainer and did my walks but I also started riding outside a bit too and well as adding a little bit of running back into my programming. The riding outside obviously i have to stabilie the bike and im picking up the road vibrations. but it not bad at all. The running is a little tougher so i am being cautious to not do too much too soon there. I know many people think this insane and unnecessary but we all need to decide our own risk level in life. It certainly isnt the conversative approach but I tend to be my own doctor to a degree. I listen to what my body is telling me it can or can't do and act accordingly. A doctor can give you hard numbers but he can't tell you what you feel like. Only you know that. It can be seen as pushing the envelope but i've never believed in commonly perceived boundaries. Overall I remain positive about my recovery. I have good ranges of motion in all directions and it feels better and stronger everyday. sometimes it is sore before bed but im dealing with it. overall it was a tough week. mostly due to the time change. it takes me awhile to deal with that. I know it is only an hour but it gets me so off schedule. Im waking up at 4:30 etc. It is unnatural and hard on the body but im adjusting.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-68474312132223076912012-03-11T18:50:00.000-04:002012-03-11T18:50:55.414-04:00titanium exposemy thoughts on recovery after surgery. anyone that follows me knows that i've had a couple of surgery and had good results recovering from them in the past. Of course I find myself in this situation once again and I want to share what I do to recover sucessfully after surgery to treat an injury. <br />
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Immediately after the surgery I being trying to hydrate as much as possible. I want to flush all of those nasty but surgically necessary drugs from my system as fast as possible. Usually it is the surgical drugs that make you feel terrible after the surgery and getting rid of those as well hydrated makes you feel so much better. I hit coconut water. VEGA of course! I am also a big believer in Tea. I mainly drink herbal teas like roobios to avoid caffine but i also drink de-caf green tea. Your adding antioidents without adding calories. Of course after major surgery most people are on narcotics. Depending on your pain tolerance it is another necessary evil. However, I believe in order to recover well you need to get off of these as fast as you can tolerate. They are not putting your body in the optimal healing state. I try to take as little as I need to of any drugs for pain from narcotics to nsaids. Sometimes you need it but if you don't get yourself back to an alkaline healing state. There are more natural ways to control pain from ice treatments to moist heat. Ask yourself are you really in pain? or are you uncomfortable? If you have to ask your probably just uncomfortable. real pain pretty much shuts down thinking (at least for me it does). When I fell and broke my collarbone, that was pain, I didn't want to move it. Even though I never broke this bone before I knew it was broken before the medics arrived. I didn't need to be told it was. Coming out of surgery that was pain. a couple of days later. not so much. I also believe that cleaning up your diet and eating to recover helps you get there faster as well. I always make it a point to make sure I get enough protein. I believe that is even more important in this state. Eat a good variety of plants so your body isnt deficient in anyway and can focus on the job of healing. I am also a strong supporter of getting back to action in some form as soon as possible. The body is designed to move. Even while working around an injury you are not only keeping up your fitness level but you are creating the very important hormone levels to aid in healing. Athletes recovery from surgery faster than sedentary people. Because they move! Their bodies are used to recovering from hard training sessions. I think it is ok to still train hard but smart. You don't want to do anything to aggravate the injury. You also do not want to train to a point where you are slowing down your injury recovery but don't be afraid to move. I think many people after sustaining an injury become overly fearful. Healing is a progression. It gets better everyday. It isn't a situation where on day 39 your broken but magically on day 40 your fully healed. I go after range of motion as soon as possible. this is simply moving your own body. your not loading up with outside weight. range of motion is lost from simply not moving. i say move, get range then its time to work for strength. sleep is important too I notice I sleep more after surgery. I go with it. It's when the biggest healing happens. Ask questions from your doctor about when you can reasonable return to activities. Doctors are conservative. They are not going to tell you any earlier than they are completely confident it is healed. this isn't a bad thing but it is why I also choose to listen to my body. I research online what is typical post op recoveries for the procedure. For this injury I had the same surgery that lance armstrong had. Lance got back on the bike within a week, so did I. After that point what you can do for the most part is based off of your pain tolerance. it is going to hurt to move it. but it will hurt less everytime. Ranges will get better. Armstrong was fully recovered in 3 - 5 weeks. I also plan to be. Why? Because I am focused on healing. I get out of the way of letting the body do what it does. Eat well, MOVE, and sleep. Yesterday I rode the trainer for 1 hour and 15 minutes. Today I rode for 1 hour and 30 minutes. It is training around my injury, but it is also training something I will need to do. I work all of the position from bars, to hoods, to drops, to aero (praying) over the bars. I tried out some standing and riding today but im not ready for that yet.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-48887948815166171052012-03-09T16:22:00.000-05:002012-03-09T16:22:18.465-05:00staples out!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxCfHO-cmbZ0hcO5NacM5_kISxBfxl8a66Rzr4YDIdI6fJAUb-okCal1CuGloGGI6Ps_2cZSnzsh38oERgd34sPY0iX-TNWgdteSe8gO4gG4lqLG1mVykUfyLH4m68zSK0f9sqx4rJSYw/s1600/clav.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxCfHO-cmbZ0hcO5NacM5_kISxBfxl8a66Rzr4YDIdI6fJAUb-okCal1CuGloGGI6Ps_2cZSnzsh38oERgd34sPY0iX-TNWgdteSe8gO4gG4lqLG1mVykUfyLH4m68zSK0f9sqx4rJSYw/s320/clav.jpg" width="320" /></a></div><div class="postbody">an hour on the trainer today and STAPLES ARE OUT! 3 more weeks of indoor riding. Then i go back to the doc and get another ray and it should be completely healed and ill be able to run and swim again at that time. I can go to the pool and do kicking stuff but no stroking. I also can walk but no running just yet. I don't have to wear the sling anymore until it gets sore and i need a break. overall the surgeon seemed impressed with the healing so far and i get back to a more regular life with it now.</div>MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-36285911423119775662012-03-08T14:09:00.000-05:002012-03-08T14:09:36.250-05:00i shall be releasedyesterday - 4 mile walk outside. walking takes FOR-EV-ER! important thing to remember for ironman racing. even when walking seems like a good idea it is still really slow. try to avoid it when possible. looking forward to running again.<br />
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today - 45 minutes on the trainer. felt good. can't wait til it is strong enough to be outside in control of the bike instead of not moving anywhere but for a week after surgery im happy to be riding at all.<br />
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mostly i miss swimming a ton these last couple of weeks and really want to get back in the water. i know it is going to be a bit yet. I go back to the surgeon tomorrow to get my staples taken out and of course i will talk with him about when he thinks i should resume these activities. i will probably take whatever he says but also see how i feel. at this point i believe i am ahead of what a normal recovery schedule for this procedure would be. i haven't been wearing my sling all day today. Having the broken bone set with the plate has provided a lot of stability to it. it is just basically sore at this point. i do think it will feel much better once the tension of the staples is released too.<br />
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getting a ton of reading done. most likely ill be back to work on monday.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-84480259093439838742012-03-06T14:55:00.000-05:002012-03-06T14:55:23.716-05:00back in the saddle again<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglsyHQp5NYQgusQHzdykOjMXbGAmLo4l_EA5gQH2EbwBXMXygv8x415TufenuqO1BAmOZ5Fgm8uMnVh7xu3S0lilqhvz8OHNF0AC7XRlLsoSQuRTM7w2dv0Tk1kdHPE8NoGpxHHCURdjc/s1600/saddle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglsyHQp5NYQgusQHzdykOjMXbGAmLo4l_EA5gQH2EbwBXMXygv8x415TufenuqO1BAmOZ5Fgm8uMnVh7xu3S0lilqhvz8OHNF0AC7XRlLsoSQuRTM7w2dv0Tk1kdHPE8NoGpxHHCURdjc/s320/saddle.jpg" width="320" /></a></div>got on the trainer for 30 minutes today. i used the bars, hoods and drops. My surgical side obviously isn't as good but i was able to bear weight on it for the full time so i am happy with that. I am pretty much back to most of my regular activities, cooking, cleaning, etc. I am really looking forward to getting the staples out as that will make this a lot less tight all of the time. only a couple more days til friday. The surgeon and various other people are probably not going to be thrilled and give me garbage about riding my bike already but i don't really care all that much. If I can do it at this point i am going to do it.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-71000215187862829332012-03-05T17:34:00.000-05:002012-03-05T17:34:59.145-05:001 plate, 6 screws and 21 staples later<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDjWfrwfSCC6l5FefBxIi_-u_Rr2loIfBZTeNq0OgxtFT74OZJ8RUDRkYdbNXLd_Ys25GOXtjpcBjHg2Qn2CZVDp7d1BWEXfn53xMoJjiKU1O4U5nWz85CHsMLHkCK4q1KZdY-F1uSKYM/s1600/clavsurgery.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDjWfrwfSCC6l5FefBxIi_-u_Rr2loIfBZTeNq0OgxtFT74OZJ8RUDRkYdbNXLd_Ys25GOXtjpcBjHg2Qn2CZVDp7d1BWEXfn53xMoJjiKU1O4U5nWz85CHsMLHkCK4q1KZdY-F1uSKYM/s320/clavsurgery.jpg" width="320" /></a></div>1 plate, 6 screws and 21 staples later.... surgery is done and i am getting better. had a few bumps along the way. i have to go on the record and say i am not a fan of the dehydrating yourself before surgery. i have no issue with the fasting but i dont agree with the not drinking water for that long but more on that later! surgery at the hospital was interesting. got signed by the surgeon and waited for the setup for the procedure. A bunch of the paperwork later got an iv and some drugs and go ready for the show. first time i remember in the surgeon standing over me before my eyes were even open and him saying ... mary this if your favorite doctor.... how do you feel? my elegant response. "like i am going to vomit" and him going yep your fine. recovery room was pretty painful. morphine shots provided no real relief and i had 2 really annoying people on each side. crying and whining about how much pain they are in. couldn't want to get away from them. only to get back to my room and have the same situation with different people. I was able to drink juice, water and eat some graham crackers. then you can't go home until you pee. i pushed about 60 ounces of fluid and couldn't pee. eventually after 30 minutes in the bathroom i was able to force out some fluid and get ready to head home. got home and pretty much went right to bed. woke up with a fever of 102. not happy. more trouble trying to pee and a fever for 15 hours while trying to get the surgeons office to call me back. (4calls- welcome to the modern state of medicine) finally i called my regular doctor. I eventually heard from the on call surgeon and he said it was too soon for my surgery to be infected and most likely i had a urinary tract infection as a side effect from the surgical drugs. got my regular doctor to write me a script for antibiotics for the UTI and finally i was feeling better from the surgery. the following day i was able to take the dressings off and see the lovely 21 staples. can't wait for those to come out. It is a much longer incision than i thought. I also stopped taking narcotics and am just taking OTC ibuprofen. At this point i am feeling better and able to take care of myself pretty well. I think once these staples come out it is going to be all systems go. I go back to the surgeon on friday to get my staples out!! I know i cant swim until the wound heals. but i can ride the trainer and walk without too much ado. so that is going to be the main focus initially. then running when i can handle the bouncing. I am reading michael phelps book right now and when he broke his wrist and they set it. he was riding a stationary bike everyday and swimming again in 10 days. I don't want to be down with this any longer than i have to and i don't want to sacrifice my race season because of it. it is a small speed bump. I got lucky that i didn't have any permenant injuries from the fall. The clavicle break isn't a huge deal. I am not going to let it sideline me for the season. whatever can be done will be done.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-23353793806063336392012-02-28T16:44:00.000-05:002012-02-28T16:44:57.281-05:00trainingGot a bit of activity in today to keep the body from stiffening up too much. I've been getting really sore from sitting so much. yeah im serious about that actually. I've had to become kinda sedentary from this clavicle injury and the body isn't liking it. so i rode a stationary bike for a couple of miles today as well as did some easy walking just to get moving a bit. I also did my pre-op stuff with the hospital. Right now I am on the schedule for thursday at 11:30. I would get started around 9:30 for the surgery. The hospital will call me tomorrow to confirm the time. I am hoping it gets moved a little earlier but it's not too bad. I also started my making my personal training page. please "like" me on facebook. https://www.facebook.com/pages/Marys-Personal-Training/180276965419162 and let me know if you need some training.<br />
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im actually feeling a little less sore today. after the surgery i was told ill b hurting again. hopefully only a couple of days and then ill b healing and back at it.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-73593484537856143112012-02-27T17:28:00.000-05:002012-02-27T17:28:48.483-05:00not looking for this kind of hardwareSo I broke and displaced my clavicle. Need to have surgery on Thursday to get a plate and some screws installed in order to get it back in line and able to heal properly. This is a bit of a setback as far as training goes. I fell while doing toes to rings during a crossfit wod. So I was inverted when I fell. I "landed" on both my head and shoulder when I contacted the ground. I am not sure if I knocked myself unconscious or not. Basically when I lost my grip I fell really fast and I couldn't turn myself right side up to land on my feet. I fell from about 5 - 7 feet onto a hardwood floor. what I learned. mats are good. Back to the story, when I hit the ground I immediately lost my vision and couldn't move. But I felt like I could still hear. or my hearing came back before my sight. The other people that were at the gym came yelling and running over to me to keep me on the ground since i clearly hit my head. Like i said i couldn't see them or move at first anyway. Once they got to me I did try to get up to find myself restrained to the ground. An ambulance was being called and i wasn't happy about it. I didn't want to go because i didn't think I was that hurt. then i tried to move my arm and i knew it was either broken or dislocated or both. So then I said ok i would go. The people around me told me i already had two bumps and bruises that were swelling on my head and i really should get that checked out asap. The medics came and because i hit my head i wasn't allowed to get up. 3 guys put me on a stretcher and carried me out. they knew my shoulder was a mess too because they immediately made me a sling out of a blanket they tore up. I wasn't feeling too well by the time we got inside the ambulance so they started an IV to give me some antinausea medication as i was pretty messed up. They wouldn't give me any pain medication because i hit my head. And man did i want some! They asked me to try to control my breathing in the ambulance because i was not breathing well again i think it was from the pain. yoga came in handy there and it also does for racing situations! We got to the hospital and there was lineup in the ER. yuck! luckily the medics had me fast tracked because of the bumps and bleeding on my head and because i had a line in they asked the ER doc to give me something for the pain. Which he did! yay! although it really didn't do that much. then it was off for various scans and rays of my head and body. Getting transferred even though people with picking me up and moving me was not very much fun at all. I could just brace myself and get ready for them to do it and the pain because there is nothing else i could do. Once the head scans came back clean i was able to have some real pain meds! they didn;t help as much as i was hoping. I was told i had a broken and displaced collarbone and that it would need to be plated by an orthopedic surgeon in order for it to heal properly. They gave me a sling and pain meds and sent me home to suffer. I went to the Ortho the following morning and he said that he consulted with my surgeon and they agree that my surgeon is going to plate it and i had to wait to see him in the office on monday. so a few more days of suffering and then i go to my guy this morning and i find out more days of suffering are ahead as i can't get the surgery until thursday. i was pretty upset about this and basically begged him for a long time. and told him how miserable i am. that i can't sleep well. that it hurts to eat, walk, sit, stand , breathe, etc. But I need to have it done in the hospital not a short stay center because I most likely will be staying overnight and going home the net day. Although he did say there is a possibility that if i am feeling really good i can go home the same day. although he thinks i am going to be pretty pissed at him from the pain. at this point i just can not wait to get it over with instead of being in this holding pattern of pain. Im sure it is going to hurt but at least it would be properly healing and i can get on the right path. I really begged him to do it before then but he kept assuring me this is the best way to do it and I guess I really do want him to do it right. So the following couple of days are going to be rough just waiting around for the big event. we talked a little about my recovery. ill have a splint on and i will be able to start riding my bike indoors and walking initially. I can progress that to riding outside and running when i can handle the bouncing. I can swim within 2 months as well when the incision is healed. But I won't be able to do any upper body strength training for awhile. no weights until probably july or so he thinks. I told him i want to be able to swim bike and run as soon as possible and i am not as concerned about the weight training and he didn't believe me for a second. he said you saying that to me now because your in a lot of pain but as soon as this starts healing your gonna bug me to do handstand pushups. So it looks like i will be doing some more traditional triathlon training for awhile.Im whiling to do whatever I can do and see how it goes. At this point I am going to wait until after the surgery and see how the post op recovery and training is going before I decided on my racing schedule. I do not want to defer or skip races unless i am forced to. I dont want to make that kind of decision until I know where i am at after this. If I really can not do it and have to cancel as a result so be it. I won't be happy about it. One of the funniest things about this whole event is almost everyone assumes i did this on my bike. which is very reasonable so when i tell them i fell off a rings they look at me like WTF? So ill be doing a lot of reading and movie watching and whining. the first download on my new nook - michael phelps - no limits! its all about the hardware! i've been staying with my parents as i need some help with basic things. i don't have much internet access but i will try to update this post op. i wish i was training but in the long run thankfully i did no have a serious head or neck, or spinal cord injury. i was lucky in that sense. I've put most of my memberships on suspension until i get cleared to go back and hit it. hoping it is soon. so put in some hard sessions on my behalf!MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-87324994161958530332012-02-05T21:23:00.000-05:002012-02-05T21:23:55.837-05:00RTRS update<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Cm5_HsosirWIbh-jEmNj4xMprVmMO3O66aA15rChDZE96zDUhicDU7r9fAJGbuZ-dxq-p8jbkY-PL0sIH1annnU-CNoCIX2yJVpj53oQGxVWI3uF7_MOk5yD_SmDIZTIAbG1tyuxQss/s1600/mtn+bikin1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Cm5_HsosirWIbh-jEmNj4xMprVmMO3O66aA15rChDZE96zDUhicDU7r9fAJGbuZ-dxq-p8jbkY-PL0sIH1annnU-CNoCIX2yJVpj53oQGxVWI3uF7_MOk5yD_SmDIZTIAbG1tyuxQss/s320/mtn+bikin1.jpg" width="320" /></a></div>FINALLY! I am posting on my blog again. It has been a long hard busy month. I had to work some long days and get my training in around that. It was a bit of challenge but happily it all got done. It should be a few more busy weeks but I've been getting some messages reminding me that i haven't updated this in awhile so here I go! Obviously I can't do that much back detail but some of the bigger themes were the continuing sinus saga. I got a cat scan and nasal swabs done and it is all pointing to my allergies. So I've gone off my allergy medication and in a week or so I am going for allergy testing (my second round) because this time I found a doctor that isn't afraid to actually treat my highly allergic reactions. I raced my final Cyclocross race of the season the "fire and ice" race. True to it's name it was held at night in the dark and it was 6 degrees when the gun went off. The course was lite by lumaand had a couple of fire jumps in it. There wasn't much ice on the course. there was a little snow in the grass so the ice portion was more about the cold temps for me. Luckily my friends hooked me up for it. Chris let me borrow his helmet lite so i could see in the dark a bit better and Jeff let me borrow his Balaclava so my face wouldn't be totally ice. I bought a pack of chemical hand warmers and put them in my shoes and gloves. It was actually so cold during the race i didn't think they were working. After the race I noticed that they were! I kept everything on before the race as long as possible. Got a warmup lap in on the course which helped because in the dark you come up on the barriers FAST and need a quick dismount. I almost clipped them a few times during the race because you just can't see them until your on top of them. It was basically the blair witch project with bikes. You could hear other rides around you but you really couldn't see them for the most part. It was super cold waiting around for the start but once they released us the hour went by without any thoughts about temperature. I did crash onces on a turn down a steep off camber hill. But i was fine. The course road pretty well. I didn't ride the rock wall and i didn't ride through the river that was coming up into the course. The only reason I didn't ride that section was because it was so cold. getting wet on top of it wasn't in my plans. especially if you feel into the river you were screwed. I did do the fire jumps this race. I was the first female to finish in the open class. There wasn't much of an after race hang as it was so cold everyone changed and took off. I picked up a lot of points and won $150 bucks from the rivertown race series for my effort. I attend the awards luncheon which was super fun. They showed videos of the races and we talked with the sponsors etc. I don't think im going to post the video on here because with it being dark you can't see much. They put on a fun run before the lunch which was a 5 mile loop around a lake. But it snowed here the day before so it was 5 miles of running in 6 inches of snow around a scenic lake. The snow made the running much tougher than I thought it would be. that is deep snow to run in without yaktraks or something like that. I probably should pick those up. Although I don't know how much they would have helped the difficulty came from not being able to see what your running on underneath all of that snow. I've still been out mountain biking working on my skills. The other big event was the 3 day yoga workshop with Pradeep. That was some challenging asana. classes were about 3 hours long. Sweating like mad and going super deep. I've been getting to yoga as much as i can to try to keep myself loose as possible. all of the crossfitting makes me super tight. All of the biking and running have the hips tightening up so i gotta keep workin on opening those puppies up. Thing have been going well training wise. The knee is still a little weird after I run so I started going for some ART on it. The weather has been pretty mild here in the NE so it has been decent trainin so far this winter which i am so thankful for. Sorry about being off of here for so long but i do plan to update this more regularly again.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-1009148672474852272012-01-01T19:28:00.000-05:002012-01-01T19:28:42.464-05:00Add it up!<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-TQYfcDKNYSM/TwD4VwZj0xI/AAAAAAAAAZk/tRXbIGR9fDk/s1600/mdott.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-TQYfcDKNYSM/TwD4VwZj0xI/AAAAAAAAAZk/tRXbIGR9fDk/s320/mdott.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-7DPdPQNcdns/TwD4nvYrx_I/AAAAAAAAAZw/s17l-Hj9ZL8/s1600/itny.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-7DPdPQNcdns/TwD4nvYrx_I/AAAAAAAAAZw/s17l-Hj9ZL8/s320/itny.jpg" width="320" /></a></div>No, I haven’t been resting for the last two weeks just been really busy with the usual holiday insanity so haven’t had time to blog. Things have been going well I am rebuilding after the knee injury and getting back on track for some serious training heading up to an awesome racing season this year. I updated my race schedule on this blog for the races that I am already registered for and will do this season. I may include some more local races as training for this races as the season progresses but those four races are my big events for the year Tri wise. During my run outside this morning I was thinking about what I’ve done in the last year and what I have to look forward to for 2012.<br />
<br />
2011<br />
1) Raced my first 2 - 70.3 distance triathlons (EagleMan and Pocono mountains) . Saw significant improvement from my first to my second even with a knee injury hampering a lot of my season.<br />
2) Raced a great sprint tri (in an hour and a few seconds!) and qualified to go to the USAT - Age group National Championships for Olympic Distance in Burlington, VT.<br />
3)Raced at Nationals even with the knee injury and probably had my most fun race to date. The course itself was tough and the competition was even tougher but that racing environment was super fun. Burlington did a great job of promoting the race and provided a beautiful venue and incredible fans.<br />
4) Started racing cyclocross and had a racing shot of me make the crossfitendurance website<br />
<br />
2012<br />
1) improve my time at eagle man / half-iron distance<br />
2) race some “big” oly tri’s in NYC and Philly and drop my time for Olympic racing. Want these specific races as prep for racing #3 below<br />
3) Race my first FULL IRONMAN Tri in NYC!<br />
4) Compete in more cyclocross races and improve my technical skills.<br />
<br />
<br />
Overall one of the things I wish to improve from 2011 - 2012 is to be more tuned to what my body is telling me. In the past I’ve ignored that and just pushed through whatever pain and signals to stop my body was giving me. I feel like I missed a lot of time training and racing last season as a result. It wasn’t a terrible season by any means but I could barely “run” with the knee injury. While it is hard to turn off that kind of mental perseverance I probably should have accepted it when I couldn’t even walk down the steps. Lol. I would like to have a better “base” of run training. Not meaning volume of miles but of consistency of just training running regularly. I can say I improved my swimming and cycling this past season but I think my running may have gotten worse as a result of the injury. One of the major commitments I’ve made is returning to yoga and actually keeping my body mobile. It’s been wonderful! I also believe it is excellent mental training.<br />
Probably my other biggest training change this year has been the off road riding both cyclocross and mountain biking. Both are incredible for the skill work and it’s so much more fun than the trainer! Got a great 34 mile road ride in today with some friends to roll into the new year. The weather was wonderful for it. I won’t go back and detail all of the workouts I’ve done since my last blog because it is sooooo many but I am moving some seriously weight around again. Not near my old Prs but I was pulling 220 off the ground yesterday and I’ve had 85 lbs about my head. Ive got connected kipping pullups back too. Starting to feel better at the cross fitting wods that I have been still not great but getting there. I am doing jumps, burpees, lunges etc. The walking lunges are still the toughest on the knee. In other news I ordered a pair of race wheels for this season and I got a ton of new tri geat for the holidays. Including the shirt in the pictures above. Another kool thing in the nice TYR Transition backpack. Im pretty happy that tomorrow is january 2nd and the holiday madness is pasted for another season. So far the winter hasn't been too bad in the NE. I've still been able to get outside on my bikes and to run so that is happiness. Although I did sorta bang up my mtn bike a bit yesterday. Nothing that isn't repairable though just my usual requisite fall. Although this is the first i had to be towed out of the woods. I'm told thats part of the sport. 2011 was pretty awesome and 2012 is going to be even better! much love and thanks for reading! hope to see you out there!MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-47757465222047214662011-12-19T16:47:00.000-05:002011-12-19T16:47:25.480-05:00Ride on<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Saturday – started the day with a yoga class then headed outside on my mountain bike. I have an old school mountain bike so there are no shocks which makes riding terrain a bike tough as I have to use my body as my shocks. I went with Chris who is an awesome mountain bike racer to moon lake park and worked on some trails there.<span style="mso-spacerun: yes;"> </span>Chris helped me out by showing me how to ride over logs and what lines to take over rocky terrain. I completely wiped out once but when I was working on riding technical sections over and over chris was kind enough to catch me before I fell a couple of times. Or he was at least there in case I fell. Something that helps mentally. I did better riding the trails on the way out than I did on the way back so I must have picked up a few things. I am taking my mtn bike into the shop to get the handlebars moved since I don’t have shocks it would make it easier to keep the weight off my hands if they are in a higher position. If I commit to doing this I am going to need to get a new mountain bike with suspension and disc brakes. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Sunday – Started the day with yoga again then headed out on my road bike for a chilly 2 hour ride. I pretty much refuse to ride my trainer until I am absolutely forced too as I pretty much hate the damn thing! I got in 28+miles in about and hour and fifty minutes. I would have liked to do a bit more but I was pressed for time. My feet were like ice blocks when I got home but everything else was ok.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Monday – totally slept in this morning as I was up late last night. Crossfit <span style="mso-spacerun: yes;"> </span>- warmup row 800 meters, then 10 pullups and backsquats 10 @45, 10 @ 65, 10 @ 95 . Wod was 5 rounds of </span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">10 backsquats @ 95 lbs</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">5 pullups</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Row 400 meters.</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Time 17:25.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">I was probably a little more tired from this workout than I should have been immediately afterwards. My knee is a little twitchy afterwards so I am doing to have to watch it a bit.<span style="mso-spacerun: yes;"> </span>No real pain but if I overdid it right now that would be a bad thing. I am trying to proceed cautiously. I didn’t go too heavy on the back squats because of the knee. I was able to get through them without breaking the set.<span style="mso-spacerun: yes;"> </span>Pullups are coming along too. I was getting the rowing done in about 2 minutes each round. Hitting up a yoga class again tonight. Gotta take care of the knee.</span></div>MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-26688698361948647822011-12-16T19:44:00.000-05:002011-12-16T19:44:46.878-05:00CFE websiteA photo from my recent cross race made <a href="http://www.crossfitendurance.com/">www.crossfitendurance.com</a> today. That was pretty fun!<br />
<br />
water running - 10 minutes easy then 5 rounds of 4 hard 1 easy and a 10 minute cooldown.<br />
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crossfit - warmup 20 pushups, 20 squats, 10 pullups (strict with band) 20 kb swings increasing weight from 25-35. and 10 walking lunges! whoo hoo! i haven't been able to do them without pain since the spring! usually they hurt from the very first one so this was a big step hopefully in the right direction. i think i need to keep building on what i am doing right now. the real test will be when i add running on land back in. the water running has been helping so much and well as the yoga. I really feel this knee problem was mostly tight hips and lower leg related.<br />
<br />
Wod 5 rounds of<br />
20 kettlebell swings @ 35 lbs<br />
20 pushups<br />
time 9:59<br />
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did some stretching afterwards. the lower kinetic chain is feeling it from the deadlifts yesterday!<br />
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yoga and some biking is on for the weekend.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-46693058514153474972011-12-15T19:04:00.000-05:002011-12-15T19:04:20.289-05:00Limestone cross videoHere is a video from sundays cross race. <a href="http://www.blogger.com/%3Ciframe%20width=%22560%22%20height=%22315%22%20src=%22http://www.youtube.com/embed/E7QPZP3QFDw%22%20frameborder=%220%22%20allowfullscreen%3E%3C/iframe%3E"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/E7QPZP3QFDw" width="560"></iframe></a><br />
<br />
This has the whole race recorded. when you hear the music at about 8:30 minute he has completed one lap. <br />
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wednesday - water running - 10 minutes easy to warm up then 10 minutes of 1 minute hard 1 minute recover followed by 5 minutes easy, 10 minutes of 1 minute hard 1 minute recover followed by 5 minutes easy, and 10 minutes of 1 minute hard 1 minute recover followed by a 10 minute cooldown.<br />
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Went to yoga class in the evxening.<br />
<br />
thursday<br />
Swim this morning - warmup 300, kick 100, pull 200, then 20 minute Time trial. I felt pretty good in the water today but my lap counting was horrendous. I know i had over 40 but that is as close as i can get it. Then cooled down with 100 breast, 100 back, 100 fly kick. <br />
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Crossfit - i was looking forward to this one because i like deadlifts and toe to bar but i didn't do very well. I am just not in CF shape after so much time off. warmup, 10 pullups, 10 pushups, 20 squats then deadlift warmup of 95, 115, 135 with 10 reps each. Wod was AMRAP 20 minutes of 10 deadlifts @ 135 and 5 toes to bar. I got 6 full rounds and the deadlifts in the 7th. I probably went heavier than i should have. my grip was killing me on the deads and the hangs and afterwards. I used to be able to throw this kind of weight around much easier so i thought this was a good weight but i haven't done dead in so long i guess i was wrong. it will come back. I also did 5 sets of 10 floor wipers with a 45 bar. just for fun.<br />
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Had my ENT appointment today and I still have a sinus infection so I am on a stronger antibiotic for 3 weeks and then i have to go back. He also changed all of my allergy meds. I really hope this works this time. the only good news is that he didn't find any poylps. that's a relief since i don't want to do that surgery again anytime soon.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-82294072783815717262011-12-13T18:41:00.000-05:002011-12-13T18:41:14.971-05:00Hess Mess Race Video<div class="WordSection1"><div class="MsoNormal">Put the bike on the trainer this morning. I hate it! I know it’s a good thing but not a fun one for sure. Warmup 5 easy, 2 hard, 3 easy. Then a 15 minute TT followed by a 5 minutes cooldown. Tried to push some gear but watched the knee for strain. Did good and felt ok afterwards.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Crossfit – Front squats. </div><div class="MsoNormal">BW x 5</div><div class="MsoNormal">45*5</div><div class="MsoNormal">50*5</div><div class="MsoNormal">55*5</div><div class="MsoNormal">60*5</div><div class="MsoNormal">65*5</div><div class="MsoNormal">70*5</div><div class="MsoNormal">75*5</div><div class="MsoNormal">80*5</div><div class="MsoNormal">85*5</div><div class="MsoNormal">90*5felt like work from here on</div><div class="MsoNormal">95*5</div><div class="MsoNormal">100*3 felt the form going so I stopped. Want to watch the knee.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This almost feel like rehab workouts because I want to work the knee but not overdo it. I am still being somewhat protective of it. I wanted to work on connecting my kipping pull-ups so I did a set of 2 connected kipping pull-ups between each squat.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Got my vega protein bar order from veganproteins.com – check them out! I think they taste awesome!! Giacomo was also nice enough to send me some of the endurance bars to test out. If you’re looking for any kind of vegan sport supplement check on veganproteins.com they are the best!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Here is a video of the hess mess cyclocross race I did 2 weekends ago. You can see me briefly in the prologue of the course before the guy passes me. But mostly you get to see the course and how fun cyclocross is. <a href="http://www.youtube.com/watch?v=R8-hnTllnGM">http://www.youtube.com/watch?v=R8-hnTllnGM</a> </div><div class="MsoNormal"><br />
</div></div>MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-91124352572899090842011-12-12T21:58:00.000-05:002011-12-12T21:58:19.923-05:00Limestone cross at the kiln Race Report<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Dy8uJSde7d4Etn7BHXYbAXDqZIkYvekOD3auvGFmh6CGqVisuTKGhP4wKwG7qHMrrFhyphenhyphen0VVfxLwsFEz1TUT1bzi7EarxccYX6nMjKnTkT4yb9uskLEb8XNwQDaMxHkyBlGq4iPGuWNM/s1600/cross.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Dy8uJSde7d4Etn7BHXYbAXDqZIkYvekOD3auvGFmh6CGqVisuTKGhP4wKwG7qHMrrFhyphenhyphen0VVfxLwsFEz1TUT1bzi7EarxccYX6nMjKnTkT4yb9uskLEb8XNwQDaMxHkyBlGq4iPGuWNM/s320/cross.JPG" width="213" /></a></div>It was 20 degrees when we arrived for the race. you can see how visibly frosted the race course was. Chris tried to convince me this was good thing but i knew it was going to be a tough day. We went and checked out the pit bikes since neither of us brought spare bikes. they had awesome specialied cru bikes with sram components and ipp wheels. I considered crashing my bike on the course just for the upgrade! Tried to stay warm before the race. Got on the course for a preview right before my race took off. I couldn't feel my fingers to shift! I felt like it was good course with some challenges but overall a good cross course. At the starting line I was trying to bang my hands together to get some blood to them so i could shift my bike. my toes were also cold. but once we started racing I was ok. We started right on the course. I didn't get out as well as I would have liked. Overall most of the course was grass and mud. or should i say frosted grass and icy mud. Those sections featured sharp turns, off camber turns, 180 turns up and downhill. The sections near the pit had little dirt moguls which i just found really fun so i would speed up going through there everytime. There was a little forested section that had a steep uphills on loose terrain. But i got screwed there everytime. there was little log as your entered there and the riders in front of me would dismount to run the hill so i would loose all momentum as it was basically single track there so i had to dismount and run the hill too. i might have run it anyway but i never even got to try to ride it. there was also a steep loose descent that i rode. i was hoping for the best because if you scrwed up there you were going into the trees. then were was a big open steep hill that i rode partially and ran partially meaning when i was fresh i ran more of it then when i was tired. I probably should have toughed it out a little more there. the off camber descent from that climb was another one of my favorite sections. There was only one set of barriers and i thought they were actually pretty low. not complaining about that! I was able to run over them easily. but where they were setup you came around a corner and hit them and them immediately made a turn off them so that was a little different for me. usually they are setup in a straight line section of the course. then you had to ride turn into and out of a pavilion, that was fun! but right after it was probably the most technical section of the course where a bunch of racer/spectators would stand and drink and generally cheer/harass the racers. as I come out of the pavilion I hear them chanting at me "ride it, ride it, ride it!" meaning the really steep loose dirt hill with tree roots, rocks. etc. to slow you down as your trying to get up this grade. i was like nope! so my "fans" were like aaawwww! I wish i could have ridden it but i didn't have enough speed coming out of the turns to make it. the descent was little rough coming out of there. They only other sketchy section was crossing the creek. there was series of tight muddy turns onto the pedestrian bridge. but the way they banked if you screwed up and fell it was possible to go into the creek since there was nothing there to stop you. i slowed down enough there to make sure i was going to make it onto the bridge. the section of the course was really torn up by the time i was on it so those turns were super muddy and some slippage was occuring. On one of my later laps when the course was slickening I started to take some of the turns little wider to try to get some traction. One of the ladies behind me slid out on a turn and crashed right into my taking me off my bike. I lost 3 positions when that happened and i was only able to gain 2 back by the end of the race but that's bike racing. I finished in 6th for my category and 14th overall. this again showed me i need to work on my technical skills and get mountain biking so i can improve going forward. It was a fun race. Afterwards a little girl came up to me to meet me because i was her favorite racer. she was calling me the red racer because my bike is red. That was super fun. I stayed and watched some of the other races. One of the Elites was riding a KHS bike ( although a nicer one than mine)! Then took a yoga class at night. I felt tired during the race but i was fine afterwards. I probably could have pushed it a little harder. I got stiff in the car but I felt great during and after the yoga. Totally tired getting up this morning. didn't get to bed on time again. Swim went well though. warmup was 300 swim, 200 pull, 100 kick. then 10 rounds of 100s on 20 seconds rest. they started at 1:30 for the first few. then drifted to 1:35 and finally 1:40. I took a minute and then did 10 rounds of 50s on 10 seconds rest. I was pretty tired by the point so they were like 45-50 seconds. I did this workout by myself so i didn't have anyone to push me through it. Cooldown was 100 of breast and back stroke. Then some crossfitting. warmup was 20 thrusters with 10 lb dumbbells and 25 situps. WOD was 5 rounds of 20 Thrusters with 16lb dumbbells and 25 situps. took me 8:24. I was able to keep going through this one at a good clip. went unbroken. probably good rehab for the knee. I probably need to go heavier with the weights net time but it it s good to ease the knee back into it. I went to wegmans grocery shopping tonight and I got a nice little christmas gift from them of a package of products, a generous gift card, and some coupons for free things throughout the store. yes i spend a lot of money on groceries but i still found that to be a nice touch from the store.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-88563672012098444062011-12-10T20:45:00.000-05:002011-12-10T20:45:38.409-05:00crossinTuesday night - i did my bike wod on the trainer and that was making my knee hurt a bit which is frustrating. I know it is from adding the CF back in but i hope this doesn't become an issue again. the wod was 5 minutes easy 5 minutes moderate and then 5 minutes of 30 seconds on 30 second off. 10 minutes of 50 second on and 10 second off and then 10 minutes of 40 seconds on 20 seconds off. followed by 5 minutes easy. I still hate the trainer! sometimes i think it puts a lot of strain on my knee with all the starting against resistance. <br />
<br />
Wednesday did some water running in the morning. 10 minutes easy to warmup and then 30 minutes of 8 hard ans 2 easy with a 5 minutes cooldown. Also took a yoga class to get the knee back on track. I went to the doctor to get the results of my bloodwork and they were super awesome. which is hugely validating. I know i eat a healthy vegan diet but something it is nice to see it on paper. Especially as an athlete people think it can't be done but i insist not only can it be done. it makes your better. My cholesterol levels were great. My good cholesterol level was really good from all of the good fats i eat. Also my vitamin levels were great. even my iron level was 70 points higher than the normal range. proof positive you can get everything you need without the meat and dairy. Get your nutrients from the source not secondhand. Its all good that way. I know I spend a decent amount of time and money on the way I eat but it is an investment that is well worth it.<br />
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Thursday - the recovery day that yesteryday sorta of was really helped my knee. I swam in the morning. warmup 2 rounds of 100 swim, 200 kick, 300 drill and then a main set of 2 rounds of 100, 200, 300 on 20 second rest then 5 - 100s kicking with a board. 200 moderate. then 100 breaststoke and a 100 backstroke to cooldown.<br />
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back to crossfit - warmup 20 pushup, 20 situps and 20 airsquats followed by 75 burpee pullups. I did then in sets of 5 and took little breaks between those sets. Got 2 nasty blood blisters. Im back to having ugly hands again. Registered to race at the mid-atlantic cyclocross regional championships. <br />
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<img alt="" 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/> it is the final race in this series. Should be a tough but fun day.<br />
<br />
<br />
Friday - some more water running 5 minutes easy, 2 minutes hard, 3 minutes easy then 1 minute on 1 minute off then 2:1, 3:1 4:1 5:1 5:1 4:1 3:1 2:1 1:1 and a 5 minute cooldown.<br />
<br />
Crossfit - 20 pushups, 20 pullups, 20 situps, 20 air squats followed by 80 air squats, 60 situps, 40 pushups for time. in 5:28. <br />
<br />
Saturday - Took a yoga class this morning to open up a bit. Then took an easy 30 minute ride on my cross bike with 5 - 30 seconds pushes. it was pretty damn cold in the beginning. it is going to be cold tomorrow for the race too. I've packed up my stuff and hoping for the best.<br />
watched the ironman world championships on tv today. that always quite the show.<br />
<br />
but here is a cute little interview about cyclocross in the states. Because this show is mostly about more cowbell! <br />
http://nbcsports.msnbc.com/id/45583571/ns/sports-cycling/MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-37712237006768170042011-12-06T15:25:00.000-05:002011-12-06T15:25:42.845-05:00Hess Mess Race Report and 3 more<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> <o:TargetScreenSize>1024x768</o:TargetScreenSize> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--><span style="mso-fareast-font-family: "Times New Roman";">Friday Night I was at the bike shop to pickup up my Henry after he got a new rear tire. I also picked up some spare tubes. I packed my stuff on Saturday and was ready to leave for the race when Henry got a flat on his front tire. I debated changing it myself but then I would be out of spare tubes again. I decided to stop at the bike shop on my way out of town and let them do it for a couple of reason. They would do it faster and I would trust their job better than mine. And in case it was something more than just a punctured tube. I didn’t have the time to play around with this at the race. There was a thorn stuck in my front tire that punctured the tube. It wasn’t a big deal and I was on my way. However, now I wouldn’t get there to pre-ride the course before the first race started. I was riding in the second race. <span style="mso-spacerun: yes;"> </span>I was a little stressed about it but what can you do. At least I had a rideable bike at this point. I took my mtn bike just in case something else happened to henry. I felt a little better knowing I had a pit bike. When I got to the race and got myself numbered and ready to race I asked the race director if I could sneak on with the beginner race just so I could see the course. He was nice enough to let me do it. It may have been better if I didn’t see what was coming before the race! <span style="mso-spacerun: yes;"> </span>Basically the course was a series of mud bogs separated by a creek crossing. Yes in December in the northeast. <span style="mso-spacerun: yes;"> </span>I’m gonna take a quick moment to explain how cyclocross developed since when I talk to most people that don’t race this they just don’t seem to get it. And this might help you understand that while your are right and cross racers probably have some sort of mental illness there is a method to the madness or at least a story. And here it is. Cross start a long time ago in a far away place called Europe. At the end of road racing season the roadies would have these little races to keep in shape and have some fun before winter set in and the roads were really unrideable. All of the riders would gather in town and they would race over to the next town any way they could. Meaning they could go on the roads, off the roads, through farmland, etc. <span style="mso-spacerun: yes;"> </span>usually they were following the steeple as it was the easiest point to see and the sport is very similar to steeplechase in running. Anyway, since there was no set course the riders often too short cuts through muddy streets, grasslands, and had to do things like jump fences with their bikes or run their bikes on unrideable terrain. This is where you get the basically elements of today’s cross courses. Meaning barriers, mud, grass, and yeah even a creek crossing. <span style="mso-spacerun: yes;"> </span>Ok onto the race. The course started with a little prologue on a rail trail that lead into the course. I got a good position in the start so I got out fairly well. There were a couple of riders that went down but it was behind me so I didn’t get caught up in it. Once we turned onto the actual course it was off camber and a few of us were hitting each as we were still pretty packed up. I found it kind of amusing that everytime I got hit by a guy on a bike he would apolize to me and ask me if I was ok. <span style="mso-spacerun: yes;"> </span>Um yeah it’s bike racing. I think they were just uncomfortable with women being out on the race course with them. I am pretty sure if they were cracking into each other they would not be so courteous about it. So then we were off into the mud. Riding uphill In the mud wasn’t bad on the hills that weren’t really steep. On the first downhill I feel. Basically there were two steep downhills. Your bike is so covered with mud that your brakes basically don’t do anything. They are clogged with mud as is your entire braking surface so even though I was pulling my brakes. They really don’t do much to slow you down at all. My tired were so clogged with mud and grass etc. small tree limbs and leaves that it was like having slick on. It was basically a mud slide down the hill. I just tried to control the descent the best I could. Off the hill you went right through the creek. The first part of the crossing wasn’t bad but it was a lot deeper than I <span style="mso-spacerun: yes;"> </span>expected it to be. once you hit the far end there was a lot of current and I saw a few men go down when they hit that part so I rode as far as I could and then I ran my bike the rest of the way through the creek. I felt it was the better way to go because once these guys fell they were completely soaked and it was cold out. And of course their bikes were washing downstream when they fell which was just kinda funny to watch. Where if you run basically your legs are wet but your legs are working so hard it doesn’t make that much of difference. Although I will say my feet instantly froze over and I didn’t feel them again until a couple of hours after the race. All of the mud also made for some trouble clipping in and out. That was the only good thing about the creek is it got some of the mud off your bike but that lasted for about 5 seconds. And I don’t know if I can say I was really running. The water was above my knees the entire tire and at some points almost hip height. So when I was riding the water was higher than my hubs. If the water wasn’t so deep I think it would have been much easier to ride because that is a lot of current hitting your wheel at that height. <span style="mso-spacerun: yes;"> </span>So the rest of the course was muddy. There were two unridable steep hills that were even tough to run up because of the mud. At one point a guy running up the hill behind me was helping me shoulder my bike by taking so of the weight off for me. That was nice although I am pretty sure it’s illegal. <span style="mso-spacerun: yes;"> </span>I can’t remember the details of the race that well. I fell at least twice. Once was because I couldn’t get my foot clipped out fast enough. I ran my bike more than ever before because of the muddy conditions and my current skill level. So there was a lot of dismounting and mounting. There were 2 sets of barriers but I didn’t have any trouble with them as they were probably one of the easier parts of this course. <span style="mso-spacerun: yes;"> </span>I was in the lead starting the race but once I fell the women that went on to win pasted me and I couldn’t catch her after that. <span style="mso-spacerun: yes;"> </span>But what I learned from this race is I need to save my money and buy a real mountain bike with suspension and disc brakes and not the old school mtn bike I have and I need to commit to mtn bike training regularly. They can go and do some xterra tris! <span style="mso-spacerun: yes;"> </span>My skills hurt me the most of this race but at this point in the season there isn’t much time to get them more developed. There seems to be 2 sets of riders at these things the mtn bikers that have the skills but are less fit and then the roadies that are fit as hell but the technical stuff freaks us out. <span style="mso-spacerun: yes;"> </span>So I need to add some mtn biking into the program and get the handing skills so that when I have to ride across a creek in a race it isn’t the first time I am doing it. I’ll already have the fitness from all the tri training. A few people that I talked to after the race said this was more of a mtn bike race then a real cross race because of the conditions but cross def has mud involved. I just never had to ride through it so deep before and I don’t even know where I find mud this deep to try to train in. I am racin again this Sunday and I expect it to be a less technical course with more cross elements. Overall it wasn't my best race but i still got a 2nd place so it wasn't too bad either. I am really banged up from this race. I have too many bruises to count. Although 7 of which are pretty big. I hope they are cleared up for the race this weekend but I doubt it. <span style="mso-spacerun: yes;"></span> Above is a shot of me testing out the course to see how deep this water was.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span>Sunday I took a 40ish minute road ride to recovery. It was a flat easy ride but it was soooo nice to be on my R3. I just love that bike. I also did a 2 hour restorative yoga class. <span style="mso-spacerun: yes;"> </span>Monday – into the pool warmup was 400 swim, and 10 x 50 distance per stroke. I may have done more than 10 I was losing count. Main set was 5 x 200 as 50 easy, 100 hard, 50 drill all with fins on. With 30 seconds of rest between. The drills were hard to do as <span style="mso-spacerun: yes;"> </span>i was cooked from the hard effort especially with the fins since they make you swim faster than if I didn’t have them on. <span style="mso-spacerun: yes;"> </span>100 to cooldown of breast and backstroke. Also did some weights. Bodyweight exercises to warmup and then pushpress as 45x5, 55x5, 60x3, 65x3, 75x3, 80x3 then 85 x 3 for 7 rounds. I think I may have been able to do a little more weight but I wanted to have good control over the weight and watch my knee which this new work being introduced to it. <span style="mso-spacerun: yes;"> </span>I took a vinyasa flow class at night and we really worked on opening our hips. I was pretty tired afterwards.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Tuesday – totally slept in this morning. The alarm went off a bunch of times and I just did not want to get out of bed. I kept falling back to sleep so im going to have to ride my bike tonight. <span style="mso-spacerun: yes;"> </span>But I did get my crossfit workout in. some bodyweight stuff to begin including 25 situps and 25 pushups. Then I worked on my thruster a bit. Its been awhile since I did them. Went 20 x 5, 30 x 5, 40 x5, 50 x 5. Then did my wod of</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">21 – 15 <span style="mso-spacerun: yes;"> </span>- 9</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Thrusters at 40 lbs</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Pushups</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Time 5:25</span></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">I am feeling the CF love. I was a little sore from yesterday. I know I can do heavier thrusters but I wanted to keep the weight at a level where I was working but not on the line of straining. I didn’t want to through that bar off my squat and have any issues with my knee. I think I picked a good weight because I was def tired and taxed while I was doing it but not to the point where I had to take a lot of breaks. My arms were def feeling it on the pushups too. I got through all of them but none of them were easy after the thrusters. Did my stretching.</span></div>MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-65691395608054533152011-12-02T19:02:00.000-05:002011-12-02T19:02:09.338-05:00Rally for a Bike-Friendly Wilkes-Barre!wednesday - water running - 10 easy 30 minutes with 5 on 5 easy and 5 minute cooldown. I ended up talking to the lifeguard and did a whole hour. Water running continues to feel good. Had a bike meeting to go to at night. Basic advocacy for getting bike lines in the city here. If you local please help out at:<br />
<br />
<a href="http://bikewb.org/">http://bikewb.org/</a><br />
<br />
Overall it was a step in the right direction.<br />
<br />
Thursday - Bike - took the cross bike ou and did 10 minutes easy, 5 minutes moderate 2 minutes hard, 3 minutes easy and then 30 minutes with 5 30 second hard and 30 second easy. 5 minute cooldown. I rode a lot of rocky terrain to get ready for saturday race. I also rode some water to get ready for riding through the creek crossing at the hess mess. Got wet and muddy and had a blast. on my cooldown i decided to descend this loosy rocky downhill and i hit a much bigger rock than i was thought were around going pretty fast and i got a flat. yuck! had to take my bike into the shop as i had no cross tubes and i also needed to have the front derauiller looked at. Got my bike back today and they advised that i ride the rocky courses with more PSI so that this doesn't happen again. I dented the rim but they said it is ridable. I plan on taking both my cross bike and my mtn bike to the race tomorrow in case anything happens because it is a rocky course and also with the creek crossing and the steep uphills and steep loose rock downhills i am going to use whatever bike seems to be working the best. although i think the crossbike is going to be best for the carry sections up the steep hills but it doesn't hurt to have a backup. Because of the bike flat i was wagging it home yesterday after work (walk/jogging) pushing my bike and carrying all of my stuff. it wasn't too bad but it would have been easier if i had actual sneakers and wasn't wearing mary janes. so this was the first semi running ive d one in awhile.<br />
<br />
Friday - swim - had a tri geek orgy at the pool this morning. everyone that showed up to swim was a triathlete and we took over the whole pool and all did the same workout. I was the only female but i held my own! (gasp, gasp) warmed up doing 100 swim and 500 drills. my form felt really good drilling today. then we did 200, 150, 100 ,200 ,200 ,150, 100 on 30 seconds rest followed by 5 - 50s on 1 minute. i cooled down with 150 alternating back and breaststroke every 25. It was a tough workout swimming with a group like that. I really should do it more often.<br />
<br />
My cross race tomorrow isn't until noon so i am going to take it easy tonight and do all over my packing and stuff in the morning tomorrow before the race. It is going to be 60 minutes of suffering but in a fun way!MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-60974979982477131382011-11-29T14:42:00.002-05:002011-11-29T14:42:42.346-05:00blood ties<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Bike wod – on the trainer (yuck yuck yuck and yuck!)</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">5 minutes easy, 3 minutes moderate, 2 minutes hard to warmup then 7 minutes on, 3 minutes off, 5 minuteson, 2:30 off, 3 minutes on. Plus a 5 minutes easy cooldown.</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Pushed a lot of gear. But hate riding the trainer. Had to do it today because of time and weather issues.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Warmup</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">20 air circles each direction</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">10 air squats</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">20 ball situps</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">5 pullups</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">10 supermans</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">5 chair dips</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">20 kettlebell swings at 35 lbs</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">30 air squats</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">5 pullups</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Amrap 12 minutes <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>- 9 of which were about humility!</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">10 kettlebell swings @35 lbs</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">5 pullups.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Got 9 rounds. (ha!) I started off great. Thought I would get 12 rounds by the way my first few rounds went.<span style="mso-spacerun: yes;"> </span>I kipped for the 3 rounds and then tore my hand open on the 4<sup>th</sup> set of pull-ups. (welcome to the club, gimme some blood) So for the following 5 rounds I used a band and did strict pull-ups with a shirt tied around my hand. I even had to break the kettlebell swings which are normally a strong point for me. I could have gone lighter on the weight to make it easier but I don’t regreat using the 35. Some of it might have been doing them with a shirt tied around my hand. But most of it was my grip was just shot going back and forth between the KBS and the PUs. I def lost grip strength. While my performance was humbling the good news is I was able to kip and drop off the pullup bar without pain. Two things I was completely unable to do when my knee was hurting. I think I am finally on the road to recovery!</span></div>MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-36889699869456255792011-11-28T16:17:00.000-05:002011-11-28T16:17:44.898-05:00Dead Weather<div class="MsoNormal">Sunday – started the day with yoga. Then rode the cross bike for an hour and ten minutes. My lower back was pretty sure towards the end of the time. I got a lot of different terrain in and it was super fun. This is pretty much what I have to do next week. I would have liked to get a little longer in but I ran out of daylight. I am going to have to start doing some cross practice in the dark since my last race will be at night. I registered for another cross race on Saturday. The hess mess! (<a href="http://www.meatybeaty.com/">www.meatybeaty.com</a> - click under updates to see some race course photos) I registered for the open so I’ll be out there suffering for an hour! (cough! Gasp! Wheeze!). This is the part of the rivertown race series which I have a lot of points in so far this season. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Monday – swim – warmup 100 swim, 100 kick, 100 paddles, 200 swim, 200 kick, 200 paddle. Then 1,000 as 50 hard 50 easy. I always love this workout. Took me 18:47 for the whole thing. My lower back along my tailbone was bother me after this I must have strained something flip turning.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Then some deadlifts. These went really well. No pain! Warmup as </div><div class="MsoNormal">65x5,95x5, 115x5 then</div><div class="MsoNormal">135x5</div><div class="MsoNormal">155x5</div><div class="MsoNormal">175x5</div><div class="MsoNormal">180x5</div><div class="MsoNormal">185x5</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I decided to quite there as that was starting to be tough. I did not want to push the knee too hard too soon as regret. But it felt good to be doing these again. Probably not the best thing for the tailbone but i don't think that is anything serious. </div><div class="MsoNormal"><br />
</div>MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0tag:blogger.com,1999:blog-1579260139498428362.post-56116057745793192852011-11-26T15:51:00.000-05:002011-11-26T15:51:18.997-05:00If you want blood (you've got it!)Bit of a catch up blog post . tuesday afternoon I threw down a cf wod. Did 10 pushups, 10 squats and 10 situps to warmup and then did a 15 minutes amrap of 5 pushups, 7 situps and 9 squats. I happily got 19 rounds. It's been awhile since I did that kind of work. So i felt it for a few days.<br />
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Wednesday - 100 swim, 200 kick, 300 pull, 200 kick, 100 swim. Main set i did with jeff as 100 -pull, 200 swim, 300 pull, 400 swim, 400 pull, 300swim ,200pull, 100 swim. did a 100 of fly kick and 50 backstroke, 50 breatstroke. All of the pulling I did with paddles to turn this into more of a strength workout.<br />
Took a great yoga class in the evening. I really needed it to loosen up some. felt great afterwards.<br />
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Thursday took a rest day for thanksgiving. Here is the menu I cooked for me and my husband to enjoy.<br />
<h6 class="uiStreamMessage" data-ft="{"type":1}"><span class="messageBody" data-ft="{"type":3}">Garlic Teesy Cheddar Biscuits<br />
Cornbread Dressing<br />
Celebration Roast<br />
Roasted Carrots and Parsnips with Cumin Vinagrette<br />
Harvard Red Beets<br />
Shredded Brussel Sprouts with Apples and Pecans<br />
Blueberry Pie</span></h6>Some of these things are a treat as i don't normally consume them but overall we kept it on the healthy side. I posted photos of this to my facebook page and i received numerous requests for recipes. which I gladly give out. On a day when most people are over eating I love getting contacted for a brussell sprouts recipe!<br />
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Friday - Water running - 10 minutes easy then 30 minutes with a 1 minute all out effort every five minutes. 5 minute cooldown.<br />
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Then back under the barbell again! I am going to a new gym now. <a href="http://www.leveragetrainingstudio.com/">http://www.leveragetrainingstudio.com/</a><br />
It is not a crossfit specific gym but it is studio that lends itself to crossfitting as it has the same basic equipment. barbells, kettlebells, pullup bar, things tojump, dumbbells. and the only machines are treadmills and rowers. i believe there may be one bike. Also it is a small gym so i won't have to fight people for equipment or space. especially since i will be there at off hours most of the time. the best part it has a shower!!! most crossfit gyms are garages or industrial spaces so they don't usuall have the comforts of home in them. But when trying to fit training into a busy day it is nice to be able to shower before continuing on with the day.<br />
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Warmup 25 situps on ab ball, 25 pushups and 3 rounds of 5 pullups using a band. I also did 3 rounds of 5 kipping pullups. Then back squats were the order of the day to test out the knee a bit. went in reps of 5 at 45,55,65,75,85,95,100,105. I miscounted my addition and 3 reps at 135. i started to feel some knee strain at that weight which is what made me look at it. so i called it a day. i just happy to be back in a gym and under a barbell for awhile. Tim showed me his various "ab" toys around the gym. he doesn't believe in situps finding them ineffective and i have to say i agree with him. i can do situps forever and then don't bother me. He is a stronger believer in stability abs like planks and rotational abs. i was throwing around a medicine ball on a string. the only piece of equipment they don't have that i used to use a GHD machine. But there are plenty of other ab options and I can always do good morning for back etensions. Overall i think this place will be a better fit for me. <br />
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Saturday - had to do a fast and go and get some bloodwork done. it has been awhile since i last had it taken. it came back really clean last time so i didn't have to get it done for a bit. But it is a good idea for someone living as a vegan and especially a vegan athletes to get it checked occasionally. Now most people that are vegan for health reasons are not going to come back with high cholesterol or anything like that but having certain vitamin levels checked are a good idea. namely B12 and D. If you are taking any kind of vegan supplements you should be fine. But if you not you can run into some issues with B12. you body can store it for years but since it isn't normally found in vegan food you need to get it somewhere. they are various places. mine is vega. <a href="http://myvega.com/">http://myvega.com/</a><br />
Vitamin D isn;t an issue if you spend time in the sun everyday but in the colder areas like where i live. Wintertime can lead to a problem. It is important for athletes to get these checked because fatigue is a normal symptom and for people doing heavy training it can hard to notice.<br />
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Bike - done on the trainer (not the most fun i've ever had) warmup 8 minutes easy 2 minutes hard then<br />
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on:off 20:10 3:10 40:10 50:10 60:10 60:10 50:10 40:10 30:10 20:10 and a 5 minute easy cooldown.<br />
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Also went to yoga class tonight. I can feel the effects of the squats on my legs from yesterday but it isn't too much. So far my knee seems to be tolerating this new work! It has improved a lot of the last few weeks.MaryStellahttp://www.blogger.com/profile/14928587982179236771noreply@blogger.com0