Sympathy for the Devil

Had my cycling class again this morning with the pro. Did 15 miles worth of intervals. Varying from where the cadence was a 60 and we were grinding away to where the cadence was 100 and we were spinning. Had to maintain the same speed the entire time. Effort was mostly in the 90 percent range. Never dropepd below 85 while spinning. Talked mostly about the pedal stroke and what muscles you being engaged in what phase and how to try to use all of them not just pushing the pedal. Also talked about positiong yourself on the seat based on what you are looking to do. (power vs. spinning). worked hard. Legs were sore after it. Got more fitting done on Damon today and I actually got to bring him home! He is a bit of a work in process (Arn't we all really). I ordered Speedplay Zero Stainless Steel Pedals as well as Specialized Carbon Tri Shoes. Right not hydration is just an aero waterbottle on the downtube while I decide what I want to go with regarding a setup between the aerobars. I think I figured out how I am going to run my garmin forerunner off of it. Need to test it out on the trainer as the roads are still an icy mess.

Even more exciting news for today. I ran for the first time post-surgery and really for the first time since September! I walked .36 miles to warmup. Then ran .95 miles on a relatively flat loop. and walked another .36 to cooldown. It went ok. No pain while running. I iced my foot afterwards just to be on the safe side. Afterwards the outside of my ankle was a little sore but that happened with I start riding the bike again too so I am not too concerned about it. Only really noticeable difference is that the surgery foot doesnt feel as tight as the other foot. Which isn't a bad thing.

meal 1 - clif builder bar
meal 2 - vega wfo w/coconut water
meal 3 - chili lime tofu, 2 mexican pizzas (black bean dip, tomatoes, cabbage) peanut butter