10x

10 rounds of
10 walking lunges
10 situps
10 box jumps @ 24inches
10 stepups @ 24 inches

time -22:04

pooltime

back to the pool today! It felt so warm after ocean water the last couple of days.  warmup and drills then 2 x 500 with 1 minute between. 1 - 10:39 - 2 10:40. swam out of my suit and my cap today. lol.

100 situps

drove home today - then 100 situps for time - 3.21 among the unpacking/organization that is coming back from a trip.  A little nyc this weekend! :)

last beach run

ankle/heel was super sore when I woke up this morning but did my last boardwalk before heading out to shop the day away! Then back home and back to a more regular training schedule. I stretched for awhile then did a 10 minute jog and more stretching mostly ankle, lower leg stuff. Then headed out for 34 minute run. was supposed to be 25 but I went too far out and the fastest way to get back was to keep running. got 100 situps for time to do later.

machines

heel really sore this morning so i decided not to do any running. mostly from the instability of the sand, treking around on the beach and playing in the water with my niece and nephew. I haven't been able to ice so just using the cooler ocean water for that. I headed to the hotel gym and used a stationery bike (yuck!) to do some bike tabata, 24 rounds of 20 seconds on 10 seconds off. I was curious to see how this would go on this kind of bike since u have to pedal through the rest to keep the machine on. I didn't think it would be as hard as it was.You can actually get a good workout off those machines although I am sticking with stefan for sure. I was sweating and my legs were feeling it by 12 minutes. Used the smith machine which i normally dont like but because of my hand splint situation it helped me to be able to hold some weight and do front squats. used a modified cross hand grip.  sets were
95 x 5
105x5
115x5
135x5
135x5

50 ball situps - abs still sore from doing this yesterday. did a few weight assisted pullups but i didnt like the way my hand felt so i stopped those.


so excited 2 c J and the trimax team on crossfit endurance today! you guys totally deserve it!

dealing

 

ran 1 mile warmup then 5 miles on the boardwalk and a cooldown. Then headed to the hotel gym which made me miss the crossfit gym. why there are mirrors on the ceiling of the gym I don't know. got some work done but it was hard because there were people using things and it is a really small space. 

superset of
20 hanging leg lifts
10 leg presses @ 135, 155,175,195
50 weight assisted pullups with open grip
5 sets of 10 stepups each leg (on gym bench)
50 box jumps onto gym bench
4 sets of 50 ball situps

spent some time in the ocean but mostly on the beach. It's hard with this splint on :(

outta here

wanted to get a quick pool workout in before i leave town for the beach for a few days.  decided to go and give my hand a rest for a bit. had to tape my thumb to swim which hurts to do and feels weird in the water but ill gladly deal with both to keep swimming.  100 warmup and 100 of  each drill. workout was 25 hard 25 easy 50 hard 50 easy 75 hard 75 easy 100 hard 100easy 150 hard. time was 13:12. gotta talk to jay about my workouts for the next few days once I figure out what I have access to.  def some beach running. if i can find someone to go with maybe ocean swimming. im going to miss my bike! I watched the live lake placid feed yesterday and tracked you guys when I was packing my stuff for the trip. so proud of all of you and can't wait to read your race reports! Hope your recovering well!

10k

Did the wyoming valley striders 10K race this morning. It was a fun time. kinda warm normally run earlier in the morning but there were 4 water stations were I took a sip and the rest went over my head. Did ok, my feet were bothering me most of the way. They went numb in the second mile and by the 4th mile they just hurt. I had to grit the last mile out.  It's disappointing from the fact that they were my limiting factor. I was not breathing heavy or even felt like I was racing hard. I wasn't tired at any point. Did the ice treatment but they just still hurt. I think my time was 57:53. I have to check the official results because I forgot to stop my garmin and sauntered around with it still going after the race for a bit.

handling

did some bike riding today. 25 miles in 1.41.23. Really hoping i only have to do the splint thing for the 4 -6 weeks since i can still get some biking and swimming work done with it and running too. Im just going to have to watch my cf workouts.  kinda surprised by my bike time today. I felt like I was riding cautiously because of my grip making the bike handling different. I didn't feel like I was riding all that hard but my time was decent considering the circumstances.  It felt so good to be out on my bike. 10k road race tomorrow.

thumb up

swam this morning - was afraid it might be my last swim for awhile
4 rounds of (200, 100, 50) rest the interval - I screwed up it was supposed to be 5 rounds of this. I thought I did 5 rounds but when I went back to take the times off my watch i can only find four rounds. it really felt like 5!  I didn't really have time for another round anyway because I had to get to work. I don't really like workouts that are rest the interval or more rest than work ratioed because I spend so much time not swimming and they take longer for me to complete which usually puts me in a rush to get to work.

100 warmup and 100 of switch, catch and drag

200 - 3:48 - accidently rested 2.48 before hitting the 100 because i forgot im a slow swimmer and i messed up the time
100 - 1.43
50 - 45
200 - 3.50
100 - 1.43
50 - 45
200 - 3.50
100- 1.41
50 - 45
200 - 3.51
100 - 1.41
50 - 46

the ortho visit went ok. I was dreading it because I was fearful of surgery or a cast! ive got the thumb in a splint/removable cast thing for 2 weeks. then i am going to go and get another xray. if it is working i will have to wear this contraption for a few more weeks. if not i will have to get a hard cast on. we're trying to avoid surgery on it. Im going to try to be very good and wear this thing as much as possible and hopefully avoid the torture of a hard cast. i can take it off to shower. I will tape my thumb to my fingers to swim. The doc would have preferred the hard cast option so that i complied and had it constantly immobilized but if this works it will allow me to keep training more than the hard cast will. If i get the hard cast the tris i wanted to do in august are pretty much out and would be sadness. 5 rounds of 10 meters forward quick feet drill 10 meters backward quick feet drill 50 meters walking lunges time 11:39 tried to be as accurate as possible on the quick feet drill. did it on a track not an agility ladder. tired and cranky tonight. didnt want to eat my dinner had a protein shake instead. not sure why. maybe the contraption is irritating me already. Reminds me of having to wear the sling for so long after shoulder surgery. im going to try my best to be good.

modifying

run 6.5 miles
easy pace - heel still hurts! used a silicone gel insert under it, i guess it helped a little but not much. If I ever run without pain it will be a miracle.

3 rounds of
1 minute - air squats
1 minute - abmat situps
1 minute - box jumps @ 24 inches
1 minute - back extensions
1 minute - isolated squat hold
1 minute rest
my back was killing me on the squat hold. The legs were shaking and not feeling so good either.
headed to the ortho tomorrow to find out about the hand. my thumb does actually feel better unless i hit it off something but it looks worse. I'd love to get good news tomorrow but im not expecting to.

broken but not finished

7.21.10
60 minute bike - 13.54 miles - did some hill climbing since my grip wasn't correct on the bike due to my hand injury did want to do fast riding without good handling.

75 squats with 20lb weight vest - 1:44

got some bad news today the xrays on my hand came back as an avulsion (chip) fracture of the thumb. I go to the orthopedic doctor on friday. I also have heel spurs which is why Ive been having so much pain in my foot for so long now. I am going to do my best to continue to train through all of this. I've had more serious injuries and trained through those but obviously I am not happy about any of it. Nothing I can do about it except deal with it though.

banana
sprouted grain bagel
vega wfo w/coconut water
grit tofu
dark chocolate peanut butter
tempeh scramble with swiss chard

Race Report - Anthracite Tri

hanging loose in the ambulance!Rocking the run! Getting the kickers on!

Anthracite Tri - Race Report!!! Olympic Distance

Saturday I did a quick 20 minute easy bike and 20 minute easy run with 3 20 second pickups in both sports. Then washed my bike and my friend got him all race ready! We taped the gels on the tube which I am not sure i really like since they scratched my legs up while riding. I did like the salt in the bento box though. I had to do my carb and electrolyte loading. So I made some wafflers, roasted potatoes and tempeh bacon. Then had some vegan pizza for lunch. I made ginger ale with coconut water for the electrolytes. I went to pick up my packet and found out it wouldn't be a wetsuit legal race which had me a little concerned since i've never done the lake swim without my wetsuit on but nothing I could do about it. Also they change the swim start from a beach start to an in water start because the water level was too low to the rocks. I liked this as it made it less crazy. The transistion area was really far from the lake several parking lots away but again it is what it is. Spent the night packing my stuff and trying to sleep. The sleeping did not go well at all! I guess I was nervous.

sunday morning - race day! even more nervous! I had no desire to eat but idid manage a banana. The whole drive down I thought I might throw up. Got to the race site and had about 20 minutes to check in, get marked up and setup my trainsition area. Walking to check in my arms and legs were shaking a little. yeah i was being pretty ridiculous about the whole thing. Got setup in transition and headed down to the water to take a little warmup swim. The water was really warm. they said 82. Felt good not to the wetsuit on for it. I was in wave 2 so I got to watch wave 1 take off before entering the water. I actually got much calmer once my wave walked into the water. treaded water until the gun went off and then I just tried to swim smoothly. I started towards the back of my wave since I am not a strong swimmer. I was ok with the contact which I was worried about going into the race. None of it was really bad. I did have to clear water out of my goggles at least twice which was weird since they were fine on the warmup. Ended up throwing in a little breast stroke at the 1st turn buoys because the girl in front of me was doing that and I couldn't get around her and it because a cluster of bodies around the turn. Then we were swimming directly into the sun and I couldn't see the next buoy to swim to so I was just following the swimmers in front of me since we were all going the same place. Hit a bunch of gross weeds that were tying themselves around me but I kept going and didn't allow myself to freak out. although I did pick some of them off of me when possible. Coming around the last turn the water got really choppy, not sure why but i was being tossed around from it. but we were getting closer to the beach and I was still feeling really good. I never got tired on the swim. Ran out of the water and uphill to the transition area and started feeling it. t1 went smoothly. Headed out on the bike and my garmin wasn't working. So I was playing with that trying to get it to work when I finally realized it was frozen at 10:16 pm saturday night. This has never happened with it before so of course it would happen for my first race. So I had no heart rate monitor, no distance, no cadence, etc for the bike or the run. The bike course was really hilly so I was not killing the pace since I had no idea how much distance was left to cover. At one point I lost the biker in front of me and no one was behind me so I was afraid I actually got off the course. I finally saw a guy on the street and i yelled to him to see if i was still on the course. Luckily I was! I didn't know the area at all and could have done much better on the bike if i knew the course because there were some great downhills but I didn't know where the turns were so I didn't go too crazy on the bike. I was almost done with the bike when I had a little incident where my bike started sliding off the road so I put my hand down on the guardrail to steady my position and just kept riding. I never fell just kept going but my thumb was killing me. It made it really hard to shift my bike so I was doing some interesting contortions to get that done when necessary. I was also not feeling well from the gels on the bike. It wasn't an issue when I tested them out training so it could be how nervous I was. Im not really sure. I took the gels and the salt and I didn't have an issue but I wouldn't be surprised if I threw up from them. Came off the bike still feeling strong. Headed out on the run which ended up being more of a trail run than advertised. Trail running is not my thing but I had to do it. There were four water stations and 2 of them were out of water. all they had was gatorade so I passed on it since I didn't want to get sick and just dealt with the water I could get. The was a big hill on the run that actually didn't feel nearly as bad as the bike climbs I'd already done. I came off the hill and thought I only have 3 miles left to go and I felt really good so im going to start pushing the pace when I tripped over a tree root and went down cutting my hand, arm and leg up. I got right back up and started running. I refused to even look down at myself because I didn't want to know how bad it was I just wanted to finish. I felt like I finished the run strong. I probably could have pushed it more in all aspects of the race. especially the bike and the swim. I did let the ambulance wash off my wounds but they were not really serious. Grabbed a banana and a vega and hung out for awhile. Iced the thumb a bit. After the race I was tired and didn't really do much the rest of the day. But I wasn't really sore just tired. Went to bed early. woke up a little tired but still not really sore and took a rest day monday. Went for an easy 30 minute swim and drills in the pool today. Shoulders were a little tight when I started but overall did fine. going to get my thumb looked at this afternoon even though I think it is fine. I can't grip weights or anything like that because it is swollen and a little bruised up but I don't think it is painful enough for it to be broken.

anthracite triathlon done!

so i finished my first triathlon today. olympic distance. tired. will post a race report tomorrow.

a kick in the..

Went to bed early and still woke up really tired. Had to drag myself to the pool. Did my normal 100 warmup and 100 of the following drills side switch, catchup and fingertip drag. Felt sore when I started swimming.

Then 10 x 50 on 20 second rest followed by an easy 400.

1 - 45
2 -48
3 - 46
4 - 48
5 - 49
6 - 49
7 - 46
8 - 49
9 - 48
10 - 48
400 - 8:30

Pretty tired when I got out of the pool I hope I recover well the next couple of days before the tri on sunday. Im made an effort to eat more than I normally would just in case that is a source of some of my fatigue. That had me not feeling so great either. Drinking a ton of water too. Tomorrow I will start the carb/electrolyte loading as well as get myself race stuff ready to go. I plan on picking up my packet and attending the race meeting since I don't know this course at all. Had stuff I just didn't feel like dealing with today happen. Mobile phone broke so I had to take that to the store and I won't get another one until tomorrow. Also got locked out of my house when wind blew my door shut as I was moving groceries into the house. Had to walk in flip flops to my parents house to get keys to let myself back in. Nothing serious just annoying

sprouted grain bagel
vega wfo w.coconut water
tempeh bacon
dark chocolate peanut butter
Lentils & brown rice

hummus & veggies

possibly found out why Im having troubles with my heel. My tendon in my ankle is over stretched from having rolled it a couple of times and probably never letting it heal properly or rehabing it. I used to kickbox and do martial arts which are great for rolling ankles. So that is what I am going to attempt to do after this tri on sunday.

I just hope tomorrow and sunday go better than the rest of this week has been going.

Check out my interview!

so my athlete profile and interview on being a vegan athlete are up on veganbodybuilding.com! Here is a link if you want to check it out.

http://veganbodybuilding.com/?page=bio_stella

Didn't get enough sleep last night. Tired when I got up early to head out to the lake for an early swim. I was a little sore too although I think it if from the massage last night because It was an overall soreness not a specific area. Swam about a mile and a half but just to be in the open water, no watch and took breaks to do some tickle t snap!! I still feel gross swimming through the weeds and the shallow water. I do much better in the deeper water and I feel better on my way back than on my way out. Takes me awhile to get myself relaxed.

Did my usual bike commuting. Then I biked 3 x 1 mile repeats with 4 minutes of easy spinning between.
mile 1-3.24
mile 2 - 3.09
mile 3 - 3.30

tempeh bacon
vega wfo w/coconut water
dark chocolate peanut butter
sprouted grain bagel
grit tofu

 

hold your traffic please :)

crappy rainy day today but I had 5 mile bike time trial to get in so out in the rain me and stefan (bike) went. rode a 3 mile warmup and legs were a little sore. then hit it for 5 miles on flat terrain. took me 13.16 for 5.04 miles. Averaged 21 or 22 mph and maxed at 35mph.
mile time distance avg mph
1 00:02:57 1.00 20.2
2 00:02:55 1.00 20.5
3 00:02:25 1.00 24.7
4 00:02:50 1.00 21.1
5 00:02:33 1.00 23.5
6 00:00:05 0.04 28.3

Happy with it considering the conditions. I had to hit my brakes a few times because of traffic but just happy I got it done. relaxing 5 mile ride home just having fun riding in the rain. Rode through a construction zone and they held traffic for me to go through. That felt super kool. I wish they could have held the traffic for me on my time trial! Something about getting wet and dirty is just fun. I haven't had that much dirt in my hair since the tough mudder race.

50 burpees for time - 3:53 - i always seem to have burpees to do a day after pushups! That or back to back pullup days! Done whining cuz Im getting a pre-race massage tonight! The photo above is me with a little glaze after the burpee blitz.

potatoes
dark chocolate peanut butter
vega wfo w.coconut water
tofu, brown rice, broccoli, carrots, mushrooms
sprouted grain bagel


really not hungry today - maybe i will b later or tomorrow

pain time in crazyland

was just feeling crazy all day today, well until my swim workout tonight now Im too tired 2 b crazy. woke up and headed to the pool 2 swim but no lifeguard so I went 2 crossfit and hit cindy. wasn't really mentally prepared 4 it but did it anyway so I didn't waste the morning workout slot. Cindy is a 20 minute AMRAP of 5 pullups 10 pushups and 15 squats. I did 13 full rounds and 2 pullups of the 14th rounds before collapsing on the ground in the hysterical photo i've posted above. Yes I am wearing a swimsuit in it because I was supposed to be swimming and didn't have other clothes. I torn my hand open on the pullups AGAIN! Hope it heals up a it before race day. Got an extra round and pullup in since last time I did this. Work felt straining today which didn't help my overall mood.  Swim workout was 20x 100 on 30 seconds rest or pain time in crazyland. did 100 warmup and then 100 each of drills. I tried to center myself during these because I was just feeling scattered.
1- 1:44
2- 1:43
3-1:43
4-1:44
5- 1:45
6-1:46
7- 1:48
8- 1:45
9- 1:46
10-1:46 - wishing there was some kind of intermission or half time break but not so lucky
11- 1:48
12-1:48
13- 1:46 - starting to feel really bad about my swimming
14 1:48
15 1:46
16 1:47
17 1:45
18 1:45
19 1:41 - i have no idea where I pulled these last 2 out of!
20 1:40
I was hurting during the workout and just feeling bad about my swimming. Now that I am done Im sure it was just the pain telling me I can't swim. The pain likes to tell me I can't run or bike either but he is more convincing in water. Im going to have to drown him.

chocolate soymilk
sprouted grain bagel
vega wfo w/coconut water
dark chocolate peanut butter
Lentils & brown Rice &veggies
Gri Tofu
Potatoes & eggplant Dip

Relief...but its probably fake

7.12.10

Had time for an extra swim session this morning. did a warmup then my usual drill work shared a lane with my friend so i was swimming near someone to get more used to it.Then did some stroke count swimming. My friend let me practice drafting off of him for awhile. Then we did a few laps of full contact swimming where we swam right next to each other basically in contact the whole time. He was giving the bumping, pawing, pulling stuff that could go on during the race. I was able to maintain my line through it but I am sure it will be worse in the race. Today was a fun day in the pool. Tomorrows workout will be a pain day in the pool I can tell already! I'm still tired today I got to bed semi early last night but not early enough.Gotta correct that soon. Still taking the ibuprofen. It really makes me foot feel a lot better but I doubt it is a solution. 

Then did a crossfit workout of 3 rounds for time of 50 Wallballs - 14lb ball between 9 - 10 ft target - 20 pullups. time 21:50

Vegetable pizza - broccoli, carrots, red peppers, mushrooms, artichokes
Vega wfo w.coconut water
tofu, brown rice, broccoli, carrots, peppers, green beans, mushrooms.
dark chocolate peanut butter
lentils& brown rice
Steamed broccoli w/roasted red pepper baba ganoush

1 week 2 tri

 so this is how I wish I could wear my tri top.. more like a sports bra but with some storage! LOL!
7.11.10
ultra light on sleep AGAIN! :( but had a great time at the wedding. Hit some vega sport and a banana before heading out to train today. Didn't have the time or stomach for anything more. Started with an open water swim. went over a 1.5 miler but not quite a 2. It seems to take me awhile to settle myself into a pace in open water. I feel anxious or excited or nervous or something when I start. Maybe because I am not a fan of swimming in the shallow water with the plant life etc. Maybe because I haven't done much of it, I don't really know what my issue is. Takes awhile for me to feel comfortable breathing too. I always swim better on my way back than on my way out. Forgot my watch so I dont know how long it took and was chatting afterwards. Drove home and headed out for a 20 mile ride and 3.25 mile run. took 2:04 I did some hills and 1 really good climb. Went later in the day so I had some traffic issues. My lower back was tight towards the end of the bike and I've never had that before. It was a nutrition and hydration practice today so I worked on that too. I was hurting and tired for the run but I got through it. I didn't get sick from the gels but I thought I might for a bit. It was hot and I was sweating a ton but I tired to be really good with the water. Although I feel a little distoriented when Im done.  I was thinking it is 1 week to my first triathlon.Wondering what it is going to be like besides painful and fun . I know I am using this one as more of a training race than a real race for the learning curve etc. Its going to be an interesting week. Im probably going to drive Jay insane! I need to get back on a good diet and also catch up on some sleep. Still hitting some ibu as it does seem to be working. Although my legs are tired for the workout today, not recovered yet.

Sprouted grain bagel
Blueberries
Vega wfo w/coconut water

I won't b asking your permission today

7/10/10 - wanted to sleep in but my body is used to getting up early. Had a dinner to attend last night and was short on sleep. Also it was raining and crappy out so no biking today Did an 8 mile run instead.Took me an hour and twenty minutes. Then did an extra .29 as a cool down. It took me a mile or so to beat my heel into submission and the idea that we were going to be running. After the mile I finally started to loosen up a bit. The pain came back around mile 7 or so that is usually when my feet start to go numb too. I really think it is because they are so tight. my heel hurt when I was done and I would b at a wedding all day so I took some ibuprofen to help with the inflammation and pain Since I was only able 2 ice right after the run. It does seem to help. Food was off because of the wedding factor. didn't take in as much protein as I would have liked and I was kinda hungry throughout the day. I should have planned better.

"When anyone tells me I can't do anything...I'm just not listening anymore." - Florence Griffith-Joyner

Gel - 1 packet before I went out to run mostly because I was hungry but didn't want to take the time to eat. ALso wanted to see what it would b like as a pre workout thing.
Banana
blueberry pie
VEGA wfo /coconut water
Potato Pancakes w/applesauce
polenta w/mushroom ragout
fruit salad
salad
Penne w.marinara
cumin lime rice
black bean sweet potatoe enchiladas w/salsa
raspberry cake

7.9.10 - late night last night, but got up to swim. warmup - 100 then 100 each of 6 beat switch, catchup, fingertip then 30 minute time trial. - covered 61 laps. I  ended up being a bit over the 30 minutes.b I got into a easy sustainable pace and just kept going. I didn't feel like I was really pushing it at any point and now I am kinda disappointed that I didn't go for it more. I don't really know how to pace myself for this kinda of a swim. Maybe I was tired  from not enough sleep but I felt like I could have done more so I don't know why I didn't go harder.  I stopped after about 14 minutes to rip off my kinesio tape as it was mostly off anyway.any other breaks were quick to look at my watch. I wasn't tired when I got out of the pool and felt like I could have done more. I should have gone harder.





sprouted grain bagel
vega wfo w.coconut water
carmelized onion hummus
w.steamed broccoli&carrots
vega sport performance protein w. OJ & coconut water
vegan moussaka
blueberry pie

had a bachlorette party last night, rehearsal dinner tonight and wedding tomorrow so food is going to be a little off

somehow we'll make it cuz that's what we do!

7.8.10 - went to bed early again last night. much easier to get up this morning although I probably could have slept even longer if the alarm didn't go off. I might try to go to bed even earlier if possible when I get a chance. Have a party tonight so it isn't likely. it is hard to go to bed when it is still light outside and I'. crawling into bed like a little kid. I guess I just have to get used to it. Im sure it is better for me. Run 5.1 miles with 50 squats after each mile - time - 53 minutes - I took a hilly course because i wanted to get some hills in. When I started I felt like I was running with one good leg and one wooden leg with my heel. It eventually stretched out but it is an issue Im dealing with for sure. As Many Rounds as Possible in 20 minutes of 25 burpees 25 situps 25 back extensions 2 complete rounds and did the burpees and situps of the 3rd round. I really thought I would have gotten more rounds in. The burpees were rough after all of the pushups yesterday. I was still sore from those and it was a decent amount of burpees per round. got my fuel belt today. Tried it on and i like it although I didn't test it with water for a run yet. Will do that over the weekend.

Pain in my companion!

I was pretty tired getting up this morning even though I went to bed early. Probably catching up from not enough sleep over the holiday weekend. Yesterday's training had me a little sore and slow moving to start the day. Did a 3 mile warmup and then hit 8 rounds of 2 minutes on and 1 minute off on my bike. Went to my outside personal velodrome (ok it is really a loop around a school) I still don't feel right when turning right not sure if it is psychological or what at this point. Reversed the loop and did some with left turns before going back to the right hand turns laps again. Happy this was a workout I like to do because it was a sluggish morning. Covered 5.34 miles avg speed was 17.5 mph max of 21.3 on this flat surface. Did my bike commute today too.

On my lunch hour at work I did  - 3 rounds for time of 30 pushups, 75 squats.
time: 11:23
round 1 - 3.25
round 2 -3.58
round 3 - 3.58

chocolate soymilk
banana
vega wfo w/coconut water
vegan pizza
vega performance protein w.coconut water
dark chocolate peanut butter
Hummus w/pita

So I've been getting some commentary lately from people who think I need a rest day or that i've been overtraining. I'm sure they mean well but I really don't want to hear it. I find it amusing that people have no problem telling you, that you work out too much or your too strict with your diet etc. Why do they feel the need? I'll never understand that. Can you feel what I feel? Then how would you know? ok done venting and to bed early tonight hopefully! :)

prescription strength

started the day with a swim - warmup then 30 x 50 on 20 sec rest.  This was a tough workout. 20 seconds is only enough time to realize how much pain you are in. The time is take me to swim aa 50 it is almost  a tabata workout with the rest.
1 - 47
2 - 46
3 - 46
4 - 46
5 - 47
6 - 47
7 - 48
8 - 48
9 - 48
10 - 49
 11 - 49
12 - 48
13 - 50
14 - 49
15 - 51
16 - 46
17 - 49
18 - 51
19 - 48
20 - 48
21 - 51
22 - 50
23 - 50
24 - 51
25 - 50
26 - 50
27 - 50
28 - 53
29 - 52
30 - 48

Then it was time for "fran".  Not a fan of fran. But I am happy with my effort. I did it as rx'ed for the first time. No scaling of the weight and all pullups without assistance. I also started the weight from the ground. so anytime you put the weight down you have to clean it back for the thruster.
21-15-9
65lb Thrusters
Pullups (kipping)
Time: 9:51

My heel was really sore again today. Stretched, iced and applied Kinesio tape. I thought this was getting better but it's been sore again the last few days.

 Chocolate Soymilk
Banana
VEGA WFO w/coconut water
Tofu Teriyaki, Brown Rice, Broccoli, Carrots, Peppers, Green Beans
Dark Chocolate Peanut Butter
Romaine Salad
Vegan Pizza
VEGA Performance Protein

the streak is broken

Here I am at Harvey's lake getting an open water swim in. This is the lake I will be swimming in for the Wilkes-Barre Triathlon. Swam for about 38 minutes. I was told it was a mile and a half but I doubt that distance since I don't swim that fast. Still it was good to get out in the open water and working on my sighting. I did better this time than last time but I am still more comfortable in a pool than I am in open water. I actually don't mind the deep part of the lake I love swimming there. It is the shallow beachy area of the lake I don't like swimming in.  I just feel uncomfortable trying to swim in water I can stand up and run in.  I guess I have to get used to it. Hopefully all of the fireworks are over for me in my training  as I didn't have any accidents today! I also hope my neighbors used all of their fireworks up so I can get some sleep tonight!

the streak continues...

I've had a streak of bad luck this week and it continued today when I fell at the starting line of my 3 mile road race. Not sure exactly what happened. I looked down to start my watch when the gun went off and then poof I was looking at the ground very close up.. Skinned my knees but got right up and started running. My elbow hurts but I don't remember hitting that.  I've heard there were anywhere from 400- 700 people but I don't know for sure.  It was a bunch and it was chaotic. Had a decent race. took me 24:15. It was pretty hot out. I feel like I ran a steady race -  mile 1 - 7:49 mile 2 - 8:18 mile 3 - 8:17.  I didn't even feel like racing last night or this morning. I was so tired this morning I went back to bed twice before forcing myself to get up and get ready. I couldn't stomach any food, just feeling too nauseated and tired so I had a vega sport which is an energy drink mixed with coconut water. I think it helped.  I tried to stretch before and after the race but my heel is sore.

Swagger

Eventful ride this morning. Sooooooo happy I got it in because I needed it.  Spent awhile trying to get air in my tire. There is a different valve on it now and not sure what my issue was exactly just hope I don't have it again. I rode about 3 miles as a warmup - stopping every so often to check noises and things out on the bike. Then finally decided to just go for the ride it must be fine. Spent the first couple miles of my ride trying to figure out what was wrong with the bike. I just didn't feel comfortable on it. Today was a nutrition and hydration practice ride so it was time for my first gel and there must be kryptonite in this damn hammer gels because after my feeding it hit me what was wrong. It wasn't the bike it was me.  I'd lost my swagger! I wasn't riding the bike like I normally do, I was riding the bike like i was afraid of crashing again. I was being too cautious and ridiculous about it so I settled myself down and just got back into riding and feeling like part of the machine instead of seperated from it. I'm certain I will crash the bike again, it's part of the game. I've had my bike up to 48 mph downhill just this week, I'm not normally afraid of being on the bike I usually love it! I did fine with the nutrition. I set an alarm on my watch to go off everyone 20 minutes for the gel and about 10 minutes into that I would use a salt tab. Only had one incident where I dropped my water bottle on the road. I don't really like the placement of my second new water bottle but i don't really think there is anywhere else to put it on the bike so I better just get used to it. There isn't much clearance to get the bottle in and out quickly while riding. First time using it so maybe i will get used to it with more use. Had a few traffic issue towards the end of the ride that slowed me down a bit but not much i can do about that.  I finished the 30 mile ride and it was time for a gel but I decided to skip that and the salt because i only had to run a mile and i just didn't need it. not sure if that's the right decision or not. I like the transition with the yanks on my sneaks so much faster but as soon as I started running these new sneakers just feel weird like I am running on something. The feeling stayed for awhile. Of course my legs felt like crap when running. When I got done I did feel much better than I normally do. Normally I want to drink everything in sight and Im hungry except I don't feel like I could stomach food.  Today I wasn't dieing of thirst and I was able to start eating when I got home. Something I almost never do. I guess I really need to work on my drinking etc. when training. I just don't make myself do it until i feel i need it and its probably too late then.

swim 100s

Started the day with a swim workout. warmup then 8 times 100s on 4 minutes rest. went 1:40, 1:42, 1:38, 1:38, 1:38, 1:43 (pool got crowded and someone swimming in my lane kicked me in the face as I was coming off the wall behind them, didnt hurt but i swallowed some gross pool water ) 1:42, 1:42 - I felt a little hesitant swimming the last two because I was trying to pay attention to where the other swimmer was so we wouldn't crash again and I just felt unfocused doing that. I wasn't pushing it as hard as I should have so I am annoyed with myself on those last couple efforts. I feel like I should start swimming with someone in a lane when possible so i get used to space sharing and contact.


Got to pick up my bike today only damage was to the tire tube so that's good.  Got another water bottle added since i've been told 1 isn't enough water. Picked up my nutrition stuff for tomorrow. I'm going to try hammer gels and salt stick caps for nutrition and hydration practice ride/run tomorrow.







chocolate soymilk
tempeh bacon
vega wfo w/coconut water
dark chocolate peanut butter
tofu, broccoli & carrots
sprouted grain bagel
red beans and brown rice





:

merely a flesh wound

Started the day with Griff which is an 800 meter run forward followed by a 400 meter run backwards repeated twice.  I walked to the track and did a slow mile warmup. Time - 15.43.  Doing this wod made me think of my dad because I started running with him when I was very young.  Of course I was doing his warmup with him as he ran marathons but he would often run backward and offer encouragement. Doing that was harder than it looked!

Then I crashed on my bike commute today. I was coming down a hill and I made a right hand turn into a surprise! Some glass from an automobile accident and my bike just slide out from under me. In some miraculous fashion I was able to jump off the bike and land on my feet without every falling although the bike went skidding into the road. I was able to grab the bike before it got hit by any cars so I was lucky again. My leg is cut up probably from hitting the gears getting off the bike but i will take that over how bad it could have been. I was really lucky not to land in the glass or get hit by a car. I did something to the tire and not sure about the rest of the bike. The water bottle holder broke but that is nothing.Took it to the shop and hope to get it back tomorrow so I can do my workout on saturday with it.

Then did my backsquats wod but I was rushed because I had to get a ride there and back over my lunch hour.  Did ok, as the depth on the 145 was feeling comprised on the 4 and 5th rep. I would have liked to go higher but at least i got it done.
5x95
5x115
5x125
5x135
5x145