3

my back is still sore today so no crossfit workout. Swam this morning, 200 to warmup then 500 of drills.( 100 12 beat switch, 100 catch up, 100 finger tip drag, 100 fist, 100 entry) then a 30 minute swim focusing on form and stroke count over speed. I did clock one 25 just to see what the speed differential was compared to if i was swimming hard and it took me 27 seconds to get 16 strokes completely across the pool no flip turn which would have been about 20 seconds if I was going hard for time. Just can't do it fast yet. I always feel like I dont want to get out of the pool but it is usually time to go to work. Since no crossfit wod I took an hour bike ride on my mountain bike at lunch. Couldn't take my road bike because i need to fix my tire. that's going to take me forever! Did a 10 mile hilly loop. Legs were still sore from the trainer tabata last night. Really hoping the back is better tomorrow so I can get back onto my training schedule. That being said my legs are hurting and my abs hurt even when i rode my bike, When I laughed etc! ah ghds!

bfast- 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 3 mac nuts, vega sport performance protein
mint tea
snack - 1 scoop vega wfo. w.coconut water & 6 almonds
snack - 1 scoop vega wfo w.coconut water & 3 almonds
lunch - 1/3 cup onion, 1/2 cup pinto beans, 1/2 green pepper, 1/2 red pepper, 6 ounces soysage, avocado
Dinner - 6oz grit tofu, 1 1/2 cups green beans, 2/3 cup yams


Found out today that the tri I did last weekend where I thought we didn't place my team actually got 3rd!!! Have to get our award in the mail. There was some screw up with the timing chips.

back @ it

12 minute amrap  of 10 front squats @ 65 lbs and 10 ghd situps. 8 full rounds.  not sure how I feel about the weight I choose. I warmed up to 75 pounds before I started but I picked 65 because I felt like it would keep my bar moving at a good rate of speed. I would probably go heavier next time. I've got a stabilizer muscle spasmed in my back. Just needs to calm down for a few days. Ive got an icy hot patch on it because injuries that close to the spine tend to hurt more. due to time constaints today i did 32 rounds of tabata on the bike since i couldn't get outside to ride. I tried to push a really hard gear even though it meant a slower cadence. got slightly less distance on my garmin data but a higher avg and max hr. not sure what is better trying to push a harder gear even if it is slower than spinning faster through a lighter gear when on the trainer.

bfast - 1/3 cup onion, 1/2 cup pinto beans, 1/2 green pepper, 1/2 red pepper, 6 ounces soysage, avocado
lunch - 1 cup soy yogurt, 1/2 cup blueberries, carob powder, 2 tbsp ground flax, vega sport performance protein, 9 almonds
snack - 2 scoops vega with coconut water, 3 macadamia nuts
dinner - 6 oz grit tofu, 1/2 cup red beets, 24 stalks asaparagus

Chilli Challenge Tri Race Report

Rode the bike leg of the Chilli Challenge Tri today. Decided to take my road bike and it was the right choice because we were the 1st place all female team! whoo hoo! It was a cold morning on the bike for sure especially because of the high winds. This tri is a little different. It started with a stand up dash to our bikes. Then mass chaos ensuing as everyone was trying to unrack their bikes, mount, clip in and take off all at the same time. The mass bike stat thre drafting out the window for the entire race they said that would not be enforcing it. I didn't let the start rattle me I stayed aggressive getting out of there and onto the road. Sucess number 1 was i didn't face plant while running in my road shoes although not the best for the heel situation.  It was a hilly course  (climbed from 600 ft to 1300ft) on some crappy roads and dirt & rock roads. It would have been easier to ride a mountain bike for sure but I don't think as fast. I was lucky enough not to get a flat. There were a few times were my bike wasn't all that stable but overall I only really almost fell twice. There was a very long stretch of rocky dirt road with a constantly winding hill. People were dismounting and walking up the hills and I was refusing to do it until I came to the final 20 ft or so where I almost wiped out twice because the grade was so steep on the hill. At that point I decided it would take less time to walk/run the bike up that part. There was a great descent immediately following this climb with winding turn after winding turn. I rode with so much gear on because of the wind that i was sweating a decent amount  in the freezing cold but not taking in enough water. I was like an ice block when i got off the bike. I had to dismount and give my bike to a volunteer so I could run down to our kayaker. as soon as the hand off was complete I took a rest on the ground as i had no issues keeping the HR up today. Had to change out of the frozen gear most of which was covered with snot and get out chilli cups! I actually loved these awards because they were hand spun pottery bowls with chilli challenge written in them. They put a little metal placard on it with out place and the year. Much more useful than a trophy and just much kooler. Anyone that won't a chilli cup actually got a free bowl of chilli in it but i passed on that since I don't do the meat thing.  Today was actually one of my worst days zoning yet. Mostly because I was gone all day I still zoned but would have liked better food choices.

bfast - 6 oz grit tofu 1/2 bagel w. vegan cream cheese
snack - 2 scoops vega with wfo
lunch - clif builders bar
snack - clif builders bar
and another snack - clif builders bar - all i had access to
dinner - Hummus with steamed broccoli, cauliflower and carrots, 1/2 bagel w/ vegan cream cheese, Decaf Chai Tea.

Got a little swim in today - a little shy of 30 minutes, didn't have time to do any drills because i didn't know when I was going to get kicked out of the pool so I set right into doing my stroke count swimming. I was sucessful at getting a few laps at 16. I think I even got one at 15! but in general i feel like I am moving really slowly to accomplish this. Mostly I was ended up with 18 - 20. It does feel more fluid but not as fast.  Happy I got to do because my legs were a little sore after the race but the swim loosened them up and they feel better now. way better than they did when i was actually on the bike. 

ready from another team tri tomorrow

slept in the morning which was weird because I was so out of it when I had to get up for work like I could have slept forever. But I felt much better than I have the last few days. My ears are still itchy but no other symptoms. Not sure if it was an allergy thing or a cold I fought off or what but hoping it really is over and happy to be feeling better. today was a light day in the schedule. only did my bike commuting to work and the gym and home which is about 12 miles and a little over 30 minutes of riding but none of it was hard. Spent my gym time trying to stretch things out a bit and get ready to race tomorrow. that's weird too because i always feel better when i stretch yet I always feel like I need more stretching. Im doing the bike leg of a tri tomorrow. it is a 20 mile course that is on crappy gravel and dirt roads with lots of hills from what ive gathered. Should be a fun time although it is going to be cold and windy. Hopefully no rain though. probably one of the last races im doing for a bit so im going to have a blast. I love racing and I will miss it.

bfast - 1 cup strawberries, 2 cups soymilk, vega sport performance protein, 2 tbsp ground flax seed
snack - 1 scoop vega/coconut water - 3 almonds
yunch- 6 oz tofu, 1/2green pepper,1/2 red pepper, 1/2 cup black beans, 1/3 cup onion, 3 tbsp avocado
snack - 1 scoop vega/coconut water -3 almonds
dindin - 6 oz grit tofu, 1 1/2 cup red beets, a little cauliflower

I still didn't get my vegetarian zone book. it's been forever if I don't get it this week Im goingto reorder it from somewhere else. im going ack to the dr on tuesday. maybe ill be able to start running again something soon. I doubt it but maybe.

catch up

no post yesterday because my internet was down so this is a long catch up post.
10.13.10
had to do the filthy fifty first thing in the morning or there is no way I would have gotten it done. I was dreading it a bit especially the wallballs burpees and double unders at the end.

50 box jumps @ 24 inches
50 jumping pullups
50 kettlebell swings @ 35 lbs
50 lunge steps
50 knees to elbows ( the form was horrible on these!)
50 push press @ 45 lbs
50 back extensions
50 wallballs, 14lb ball @ 9ft target
50 burpees
50 double unders
time 41:10 - slower than last time which i think was 39 sometime. disappointed.

bike wod - 2 x 12 minute time trial on 4 minute rest. I found a 2 mile hill that took me 13 minutes to climb so i was a little over on the time but i wanted to reach the summit before i stopped. took me about 3:40 to descend so i got a little rest at the bottom before it was time to head back up the hill. my legs were wasted after this and the filthy fifty. Went to bed sore and woke up sore!

didn't feel all that well all day, not sure if i have an ear infection or whats going on. I feel like I have water stuck in my ear and my throat hurts. Im drinking my tea, and put some swimmers drops in my ear.

bfast - 2 cups soymilk, 1 cup strawberries, 7 grams vega sport performance protein, 2 tbsp ground flax seed, stevia
mint tea
snack - 1 scoop vega - 3 almonds
yunch - 6 oz grit tofu, 1/2 cup mashed potatoes, 3 cups of broccoli (didn't finish)
mint tea
snack - 1 scoop vega - 3 almonds
dindin - zone version of pad thai - using fresh bean sprouts instead of noodles, 6oz tofu, bean sprouts, 1 cup sesame carrots

10.14.10
felt good when i got up so headed to the pool
100 warmup, 100 fist, 100 hand then into the workout, not much time for drilling today.
100 @ 1:49, 200 @ 3.48, 300 @5.53, 400 @ 8.03, 500 @ 11.35, 600 @ 12.37 on 20 sec rest.
the 500 and possibly the 600 might have an extra 50 in there, i was getting tired and not being a good lap counter. Also form was breaking down I was going back to my old bad way of straightening my arms in the water or pulling under me I had to keep thinking about it to force myself to stop it.

felt crappy after the swim again not sure whats going on. was able to get my second wod in though.

30 minute AMRAP of 

5 deadlifts @155 

10 pullups

15 box jumps @ 24 inches.

got 9 complete rounds and to the 3 box jumps of 10th round. Thought I would have at least 10 rounds if not more. I tore my hand open on the 9th round of pullups. I was getting through the wod but i didn't have great energy for it.

bfast - 2 cups soymilk, 1 cup strawberries, 7 grams vega sport performance protein, 2 tbsp ground flax seed, stevia
decaf green tea
snack - 1 scoop vega - 3 almonds
mint tea
yunch - zone version of pad thai - using fresh bean sprouts instead of noodles, 6oz tofu, bean sprouts, 1 cup sesame carrots

mint tea
snack - 1 scoop vega - 3 almonds
dindin - 6 oz tofu, 1/2green pepper,1/2 red pepper, 1/2 cup black beans, 1/3 cup onion, 3 tbsp avocado

swim - 100 warmup then 2 rounds of 500 drills followed by 500 time trial
drills sets were:
100 - 12 kick switch
100 - catch up
100 - finger tip drag
100 - fist
100 - hand entry

1st 500 TT was - 10:10
2nd 500 TT was - 10:01

I like this swim wod. There were time where I actually felt like I was swimming well!

cf wod clean & jerks
55 x 3
55 x 3
65 x 3
65 x 3
75 x 3
worked on form for this mostly, may have had more reps. its been awhile since i did them because of injuries. Def need more practice on the form.

Got my mountain bike fixed today so it is ready for the race this weekend. Then when commuting home the chain got totally jammed and I spent 20 minutes on the side of the road trying to pry it loose. it was kinda ridiculous.

bfast - 2 cups soymilk, 1 cup strawberries, 7 grams hemp protein, 2 tbsp ground flax seed
snack - 1 scoop vega - 3 almonds
snack - 1 scoop vega - 2 almonds - just really hungry no way i would make it to lunch without being really crabby
lunch - 6 oz grit tofu, 2 cups spaghetti squash with 1/2 cup tomato sauce
dindin - 6 oz grit tofu, 1/2 cup mashed potatoes, 3 cups of broccoli (didn't finish)

ugh the trainer!

swim - 100 warmup then
3 rounds of
100 - six beat switch
100 - catch up
100 - finger tip drag
100 - fist
100 - hand entry
1,500 of drills followed by 2 laps of perfection! working on stroke count i swam both 25's with 16 strokes across the pool!!!! It really can be done! I felt like I was swimming really slow and not taking a stroke until I needed it to keep moving but I did it! Now I just have to keep doing it. sadly I didn't have anymore time to work on it today.

Bike wod - 3 rounds of 1 minute on 1 minute off, 3 minutes on, 3 minutes off, 6 minutes on, 6 minutes off. Did this on the trainer and it was just hell! Distance was 7.21 although i don't know how accurate that is. avg hr 144 avg speed 13.9. I was really tired after this wod.

bfast - 1 cup strawberries, 2 cups soymilk, 7 grams hemp protein, 2 tbsp ground flax
snack - 1 scoop vega w/ coconut water, 3 almonds
lunch - 1/2 cup black beans, 1 green pepper, onion, 6 oz tofu, spinach,
snack - 1 scoop vega w/ coconut water, 3 almonds
dindin -6 oz grit tofu, 1 cup red beets, 1 corn tortilla with 1 tsp peanut butter (weird meal but i was rushed)

Steamtown Sunday

I volunteered at the Steamtown Marathon today. Originally I had wanted to run this race as my first marathon but with my injury it just wasn't in the cards for this year so I decided to volunteer and offer support to all of the athletes that were participating. I did traffic control and runner support right after mile 25 on the home stretch to the finish. It was a fun time but I have almost no voice left after standing for 5 hours and cheering for 4. Had to get a quick workout in before heading to the race. I did 100 burpees for time. I was not looking forward to doing this one but got through it in 11:46.   Thought  I would get it done in under 10 but I guess I didn't push through the pain fast enough that early this morning.  After the race I had the opportunity to take a 1 hour and 15 minute bike ride with my friend jeff. I took my mountain bike so I could get used to being on it for that long since Ill probably use it in the adventure tri on saturday.  Quote of the trip jeff said to me, mary hills make you stronger, me to jeff, i am going to be one strong dead person. Averaged 14.5 mph. there were some hills on our route but also a long stretch of fairly flat terrain. Im going to commute on the mountain bike all week and just get really used to it. I prefer my road bike but Ill get used to it. avg hr was 142, my legs were sore still from yesterdays race but I wanted to get the ride in because of the nice weather and I just wanted the time on this bike.
Food was crap today since I was standing outside forever and then rushing around trying to get other things done.
bfast - 2 tofurky breakfast sausage, 1/2 bagel w soy cream cheese
lunch - vega wfo w/coconut water
snack - clif builder bar 20g protein
snack #2 - 2 - 1 ounce clif builder bars - i know this wasn't in the plan but i needed to go for my bike ride and I was already starving. I thought this was the best thing to do.
dindin - 6 oz tofu, red pepper, spinach, onion, corn tortilla, black beans, avocado

North Branch Tri Race Report

I was the biker on a tri team today and was happy with my leg of the race. It was a 15 mile course (according to the race) that I rode in  50.11.  My garmin only had it at 13 ish but i started my watch when i was already on the bike but I don't think it was that much of a difference. my avg speed was 15.8.  It was basically an out and back course with 7 miles uphill and 7 miles downhill a little over 500 ft of climbing. I felt like my effort was good. My avg HR was 162 max 174. Overall a fun race, cold when we got there but I was able to ride my bike around while waiting for my team to pass me the chip so I did get a warmup in. Got the pedals changed and got mountain bike shoes for my mountain bike today. Ill use that for my race next weekend because of the road conditions. Got a short swim in this afternoon. 100 warmup
then 2 rounds for 1,000 of
100 - six beat switch
100 - catch up
100 - finger tip drag
100 - fist
100 - hand entry
Then did a 10 minute swim just focusing on my catch placement and pulling with a high elbow. Followed by 10 minutes of 25 hard 25 easy.  My shoulder is still an issue. I almost feel like it is getting pinched with every pull.

bfast - 2 tofurky sausage links, 1/2 bagel w/earth balance
snack - 2scoops vega w.coconut water & 2 tbsp ground flax seed
lunch 3 oz soysage, 1 apple (small), 1 oz soy cheddar, 1oz of chip builder bar
dindin - Steamed Broccoli with hummus, 4.5 ounces of tempeh bacon over spinach

the bananas were looking soooooo good after the race but I didn't have one.

ready to roll out a team tri tomorrow

Had a pretty easy workout day today. Getting ready to race my bike in an adventure tri on a team tomorrow.  Overall I felt ok today but my legs were sore when I was on the bike.

swim workout
100 warmup
then 2 rounds for 1,000 of
100 - six beat switch
100 - catch up
100 - finger tip drag
100 - fist
100 - hand entry
Then did a 20 minute swim just focusing on my catch placement and pulling with a high elbow. Wish I had longer to swim but had to go to work.

30 minutes spinning around town on my bike.

trying to stretch everything out to be ready to race tomorrow. Hopefully all will go well. Im sure it will be a blast. It feels kinda weird to only be riding the bike instead of doing the whole thing. My heel still hurts through so I guess I should be happy to be able to ride.

bfast - 1 cup soymilk 2 ounces, 6 oz blueberries, 14 grams vega sport performance protein, 3 macadamia nut
snack - 1 scoop vega with coconut water, 1 tbsp ground flax seed, 1 clif builder bar - 20 grams protein, definitely more than i was supposed to have for a snack but i was really hungry and crabby so I decided I was not going to feel that way and gave myself the extra food.
lunch - chili - seitan, onion, peppers, tomato sauce, pinto beans, avocado
snack - 1 scoop vega & 1 tbsp ground flax seed
dindin - 3 oz soysage, 1 apple (small), 1 oz soy cheddar, broccoli & zucchini

weighting

really tired this morning. had to drag myself to the pool and I don't think I really woke up until I actually hit the water. shoulder was sore before I started. Thought swimming would loosen it up. It didn't really help. 100 warmup, 100 fist, 100 hand entry then right into the workout of 30 - 50s on 20 seconds rest. times weren't great but they were consistent. also I felt much better about the 20 second rest than I normally do which is a good sign.
1 - 49
2 - 49
3 - 47
4 - 50
5 - 48
6 - 52
7 - 50
8 - 49
9 - 50
10 - 50
11 - 51
12 - 49
13 - 50
14 - 50
15 - 50
16 - 53
17 - 50
18 - 50
19 - 51
20 - 49
21 - 50
22 - 53
23 - 50
24 - 50
25 - 49
26 - 50
27 - 48
28 - 50
29 - 50
30 - 50

I was tired by the last few reps. My foot still hurts today too.

cf wod -
5 rounds of 15 deadlifts @ 155lbs, 10 box jumps @ 24inches, 5 push press @ 65 lbs
time - 16:18
This was a great wod. I should have gone heavier. I didn't want to load the push press too much since my shoulder felt crappy today but I probably should have done it at 75. The deads were tough but I bet I could have gone slightly heavier.

bfast - 1 cup soymilk, 1 cup blueberries, 14 grams hemp protein powder, 9 almonds, ice to thin it out
snack - 1 scoop vega with coconut water, 1 tbsp ground flax seed
lunch - 6 oz soysage, 1 red bell pepper, 1/2 cup chickpeas, 1/3 cup onions, 3 tbsp avocado, 1 ounce soy cheese
snack - 1 scoop vega with coconut water, 1 tbsp ground flax seed
dindin - chili - seitan, onion, peppers, Tomato sauce, pinto beans, avocado

legs

45 minute ride on the trainer this morning. Felt like a crap workout. 9.71 miles. 12.9 mph avg It is hard to focus my intensity on the trainer for that long. So my plan is to try to schedule all my rides outdoors unless it is an interval wod. When Im forced to be on the trainer I need to use my garmin to keep my internsity up because as soon as I stop thinking about it I slow down. Didnt get or keep heart rate high enough but I did manage to pre fatigue my legs for my cf wod.  avg 120. I also got to bike commute today and test my jacket out in the rain. It works which is good since I always seem to find the rain to ride in. My heel still hurts
cf wod
50 burpees, 25 GHD situps row 500 meters for time. time 8:05
bfast - 1 cup soy yogurt, 1 cup strawberries, stevia, 7 grams hemp protein powder, 2 tbsp ground flax seed
snack - 2 scoops vega w/coconut water 3 almonds
lunch - 4oz tofu, 1/12 cup onion, 2 cups broccoli, 2 cups mushrooms, 1/2 cup carrots - didn;t finish again! 1 vega vibrnacy bar. 9g protein 22 carbs. not the best but wanted to make sure i had my carbs covered since i haven't finished my dinner for last night or lunch today.
dindin - 1/2cup black beans, 4 oz tofu, 1/3 cup onion, 1 green pepper, 1 oz soycheese, 3 tbsp avocado

still didn't get my vegetarian zone book yet. 

tuesdays triple

swim workout
100 warmup
then 2 rounds for 1,000 of
100 - six beat switch
100 - catch up
100 - finger tip drag
100 - fist
100 - hand entry
followed by 6 reps of 200s on 1 minute rest. Felt great doing these, great as in swimming well and cooked when I was done. Totally forgot my watch so i had to run off the wall clock... oops!

overhead squat day - spent most of my time stretching and mobilizing my shoulder for this. I knew it was going to be hard going there. not sure of the exact weight progression supposed to be 5 x 5 but i know i did more lifts than this. should with 15 and worked up to 45. It was at least
15 x 5
15 x 5
25 x 5
25 x 5
25 x 5
45 x 5
45 x 5

this is almost like a skill building workout for me because I have to keep the weight so low to be able to overhead squat properly so I did a bike tabata workout also on the trainer.



32 rounds of 20 on 10 off. distance = 3.57 miles avg HR 150. Found out my garmin works indoors so I can start using that on my trainer rides to keep myself accountable. I actually had the heart rate monitor on when I was getting ready for the workout and it looks like resting heart rate is between 60 -65. I know I wasn't really resting because I was moving around but it was interesting to see that as I expected it to be higher.

bfast - 1 cup soy yogurt, 1 cup strawberries, carob, stevia, 7 grams hemp protein powder,9 almonds
snack - 1 scoop vega & 1 tbsp ground flax seed w/coconut water
lunch, 4 oz tofu, 3 tbsp avocado, 1 oz soy cheese, 1 red pepper, 1/3 cup onion, 1/2 cup chickpeas
snack - 1 scoop vega & 1 tbsp ground flax seed w/ coconut water
dindin -olive oil,sesame oil, ginger, soy sauce, lemon juice, 6oz tofu, 1/12 cup onion, 2 cups broccoli, 2 cups mushrooms, 1/2 cup carrots - 6 cashews  - pictured below.

still figuring out this zone thing. making something like this with favorable veggies means i usually dont finish it as it is a ton of food but then there are other days where im done eating and just still hungry. I almost feel like finishing it and still being hungry is better because at least I know I took enough in.

def a monday

swim workout 100 warmup 100 - six beat switch 100 - catch up 100 - finger tip drag 100 - fist 100 - hand entry then 28 x 25yds on 10 seconds rest. Im disappointed with my times. I was ranging from 22- 25 seconds on all of the reps. I just couldn't kick it into the all out effort today even though I felt like I was trying. I would get back to the wall and I wouldn't be gassed so I know I wasn't going hard enough but I just couldn't get there. I didn't feel tired or sore or anything to explain it. I guess it was still a good workout but I wish my times were better. cf warmup then cleans practice - it's been awhile. 4 rounds of 10 cleans @ 65 lbs 5 pullups time 7:13 bfast - 1 cup soy yogurt, 1 cup strawberries, 9 cashews, stevia, 2 teaspoons cocoa powder snack 1/2 vega w.coconut water 2 almonds lunch, 6 oz tvp, 1/2 green pepper, 1/4 cup onion, 1 cup mushrooms, 1 cup zucchini, 1/2 cup tomato sauce snack 1/2 vega w.coconut water 2 almonds dindin - 3 soysage, 1/2 cup red beets, 24 stalks asparagus, 6 cashews

sunday spin

another 2 hour bike ride on the agenda today. 27.21 miles. averaged 13.3mph  was too well hydrated for the ride. I had to pee for at least the last hour on the bike. had one gel 90 minutes in cuz i was feeling crappy. not sure if i really needed it I was just riding slower than normal so i thought it wouldn't hurt.

breakfast - 22 lentil crackers, 1/4 cup chickpeas, 1/3 cup onion, 1 green pepper, 4 oz tofu, 1 oz soy cheese, 3 tbsp avocado

lunch - 1/4 cup onion, 1/2 green pepper, 6 oz tvp, 1 cup zucchini, 1 cup mushrooms 1/2 cup tomato sauce, garlic, worcestershire

dinner - 1 cup chocolate soymilk, 2 tbsp vega sport performance protein, 1 cup strawberries, 1/2 cup blue berries, 9 cashews.

I will most likely have a vega wfo w/coconut water before I go to bed since i didnt get that in yet today.

Saturday Spin

2 hour bike ride. - 28.43 miles avg 14mph - glad to be outside instead of on the trainer.

post ride snack - vega with coconut water
had 2 gels on the bike - one at 60 and one at 90.
lentil & adzuki bean crackers - probably had more than I should have. Just wanted to taste them and see what they were like and they were yummy! didn't plan these into the diet. oops!  Still waiting for my book to arrive. but dealing ok so far without it.
dinner - 6 oz - cumin lime tofu, 1/2 cup spaghetti squash,1 cup red beets

video

felt a lot better this morning much less tired. I forced myself to sleep in a bit. Feeling the tabata from yesterday a bit but overall good!

Started the day with some crossfit waiting for it to warmup for my bike ride.

Warmup, 20 squats, 3 x 5 pullups, 3 x 5 pushups, 3 x 5 dips, 20 situps 10 back extensions, row 250 meters

WOD
Row 1500 meters rest 2 minutes Time - 6:54 not thrilled but i wanted it done until 7
Row 1000 meters rest 1:30 time - 4:30 - about what I expected it to be
Row 500 meters Rest 1 minute 2:09 - wishing it was only a 2 minute!
Row 250 meters - .56 - happy - wanted it under a minute

3 rounds of 30 second plank hold 15 second rest
3 rounds of 30 second handstand hold 15 second rest

wheel practice. shoulder still not feeling it.

breakfast - clif builder bar 3 macadamia nuts (crappy but i was on the move all morning)

lunch - 1/3 cup, 1 red bell pepper, 1/4 cup chickpeas, 3 tbsp avocado, 1 corn tortilla, 4 oz tofu, 1 oz soy cheese

here is a link to a crossfit workout I did on a local news program the other day. Ive got on the black shorts and long blue sleeve tshirt. blond hair. Doing some kettlebell swings and medicine ball cleans.
 

tired

still having the sleep issue. Tired this afternoon. Hope to catch up on sleep a bit this weekend. So tired didn;t want to have my half vega afternoon snack or dinner but I made myself have both as they might make me feel better. Its kinda funny since normally im starving and cant wait to eat.

swim workout
100 warmup
2 rounds of the following drills for a total of 1,000 drills
100 - six beat switch
100 - catch up
100 - finger tip drag
100 - fist
100 - hand entry

then with a t-shirt on
10 x 50 with 1 minute recovery
1 - 47
2 - 46
3 - 47
4 - 47
5 - 49
6 - 49
7 - 50
8 - 49
9 - 51
10 - 50

100 cooldown without tshirt

bfast - recovery pudding
6oz coconut milk yogurt
2oz chocolate soymilk
1/3 cup mango
2 teaspoon carob powder
3 tbsp vega sport performance protein
1 tbsp agave
2 macadamia nuts chopped

snack - 1/2 vega wfo w/coconut water, 2 almonds

Lunch - 3 ounces soysage, 1/2 cup onion, 1 corn tortilla, 3 tbsp avocado, 1/2 cup salsa, 1 oz soy cheese, 1/4 cup chickpeas

snack - 1/2 vega wfo w/coconut water, 2 almonds

Dinner - 6 oz grit tofu, baked zucchini, Ginger Broccoli, baked potato 2/3 cup. didn't measure out the broccoli or zucchini and there is no way I ate enough of them for them to be a full block. all fat was used in cooking so i didnt add any extra.
 

"tabata something else" 8 rounds of each exercises with 20 seconds on 10 seconds off

pullups 8 7 6 6 6 7 7 7 TOTAL 54
pushups 11 9 9 8 8 9 8 9 TOTAL 71
situps 11 11 11 10 10 10 9 9 TOTAL 81
squats 15 14 14 15 14 15 16 16 TOTAL 119
GRAND TOTAL 325

I officially registered for the 2011 Ironman 70.3 Pocono Mountain race today! That will be a second half-iron distance race next year! Also doing Eagleman 70.3 in June!

Took the celebrex and as expected it makes me tired. I hate it. I wish my body didn't react this way to drugs because it would be so much easier on me to take them if I didn't feel so crappy when I do. maybe why im so tired today.  foot still hurts. Took my mountain bike for commuting today because the streets are a mess from the storms we had yesterday. It's good to get some time on that bike anyway. even though I much prefer riding my road bike. Going to spend lots of time with road bike this weekend.

foot update

up early to be on tv this morning. Did a crossfit wod that was an amrap of 5 kettlebell swings @ 35 lbs and 5 medicine ball cleans at 16lbs. not sure how long and how many reps just did it as long as the camera was rolling. then did my workout of 3 - 3 minute rounds of max rep burpee pullups with 1 minute rest between rounds.

Round 1 - 21
Round 2 - 21
Round 3 - 21

started each round doing a strict pullup from the burpee (first 5 or so) but had to kip most of the pullups in the rounds. This workout probably hurt more than it should have. It's been awhile since ive had the burpee bliss. but now it's back.

6 rounds of handstand holds - 30 seconds on 30 seconds off

Went to the foot doctor today and got casted for orthotics. Also got celebrex which i am going to start taking tonight and see if it does anything. Still no running on the foot. Stretching and all of the good stuff. When my orthotics are done I'll get another cortisone shot and see how its going. Right now Im not really convinced the orthotics or the celebrex are really going to change the situation. Im frustrated with this whole situation. and just need to focus on other things. Like tomorrow the reg opens for ironman pocono 70.3!

really rainy day here so no bike commute i miss bike time.

breakfast -smoothie - 1 cup chocolate soymilk, 1 cup raspberries, 1/2 peaches, 2 tbsp vega sport performance protein, 12 almonds
snack - 1/2 vega wfo w/coconut water, 2 almonds
lunch - 3oz soysage, onion, poblano, zucchini, tomato sauce, pinto beans, 1 oz soy cheese, 6 almonds
snack - 1/2 vega wfo w/coconut water, 2 almonds
dinner - 4 ounces tofu, 1/2 cup onion, 1 corn tortilla, 3 tbsp avocado, 1/2 cup salsa, 1 oz soy cheese, 1/4 cup black beans

I decided to try splitting my vega into two meals instead of one. so one scoop in the morning and one scoop in the afternoon.  This sorta helped with the hunger because at least i had something even if it was small every couple of hours.  Im going to try it again tomorrow and see how it goes. I haven't been sleeping well lately. Im just not ready to go to bed at bedtime not sure what is going on with that. I sleep fine and I still get up early. just wish I was getting to bed earlier.

hungry :(

Tired getting up today. not enough sleep lately. Need to get back on schedule! I hit the pool and did

100 warmup
100 switch
100 catch
100 drag
100 fist
100 hand
then did a 40 minute swim just focusing on stroke. I tried to make sure my catch was placed well and my pull was with a high elbow. Both of my shoulder were tired when I got done and my lats too.

warmup - 3 x 5 chest to deck pushups - 5 minute ride then the interval scheme was supposed to be 7 on 3 off 4 on 2 off, 2 on 1 off 1 done but it ended up being a little different because I tried to plan my course so all of the on time was climbing a hill and all of the off time was descending .while i did ride some good hills they took my longer to climb than the time scheduled but i didn't want to stop while climbing them. Also the descents took me longer too. I know they 7 turned into like 10 but i did the 3 off. the 4 was very close but the 2 ended up being a more like a 3 descent.the 2 on was like 2:30 and the 1 off longer. the final minute was accurate. It was nice weather so I got to bike commute today too. Probably not going to happen tomorrow as it is supposed to pour all day. I go back to the foot doctor tomorrow. my foot has been bothering me the last two days so I'll probably get another shot and see what he thinks.

some skill work too
5 rounds of hollow rocks 30 seconds on 30 seconds off
2 minute bridge hold. working on wheel. Ive done it since my shoulder surgery but when getting into it today my shoulder was cramping so i just worked in and out of it a few times instead of trying to sustain a hold.

breakfast -smoothie - 1 cup chocolate soymilk, 1 cup raspberries, 1/2 peaches, 2 tbsp vega sport performance protein, 12 almonds
snack - vega wfo w/coconut water, 3 almonds
lunch - 4 oz tofu, 1 yellow pepper, 1/3 cup onion, 1/4 cup black beans. 1 oz soy cheese, 3 tbsp avocado,1 corn tortilla
dinner - 3oz soysage, onion, poblano, zucchini, tomato sauce, pinto beans, 1 oz soy cheese, 3 tbsp avocado

can't wait for my vegetarian zone book to get here because im hungry! I believe I am doing the zone thing the correct way but I get hungry pretty much every afternoon and im still hungry when im done with lunch/dinner. it goes away after awhile. I may have to break my vega into a morning and an afternoon snack. might make me feel less hungry.

drilling

swim - 1oo warmup then 2 rounds of the following drills for a total of 1,000 drills
100 - six beat switch
100 - catch up
100 - finger tip drag
100 - fist
100 - hand entry

recover then 100  all out in 1:39
thought it would be faster so im a disappointed  but my turns were crappy.

CF WOD - Row 1000 meters for time - 4:23 - I set a goal of getting this done under 4:30 so im glad i did. Ideally I would like to get this done around 4 minutes so I have some work to do.

had time for some extra skill work so then I did 5 rounds of
30 second handstand hold
30 seconds of hollow rocks
30 seconds off between exercises - might have been 6 sets. My shoulder was def done by the last handstand gave me a nice long cramp to deal with.

breakfast -smoothie - 1 cup chocolate soymilk, 1 cup raspberries, 1/2 peaches, 2 tbsp vega sport performance protein, 12 almonds
snack - vega wfo w/coconut water, 3 almonds
lunch - 4 oz tofu, poblano pepper (small) 1/2 yellow pepper, 1/3 cup onion, 1/4 cup black beans. 1 oz soy cheese, 3 tbsp avocado,1 corn tortilla
dinner - 5oz grit tofu, 1/2 cup red beets 1 1/2 cup yellow beans (didn't finish) 1 cup broccoli (didn't finish) 3 macadamia nuts - need to pick my veggies better so im not trying to eat cups of them in a sitting.

got my cool weather biking gear delivered today. Time to play! It rained the last two days so i haven't even been on my bike! Tomorrow is the reunion.

lite day

today was a lite day on the schedule and I just feel weird about it. only a cf wod - 30 goblet squats with 2 - 25lb kettlebells racked, 20 GHD situps, 10 Weight walking lunches with 2 - 18lb kettlebells. time 4:28 it rained here all day so i didn't even do my bike commute :(  its supposed to rain tomorrow too  :( but it is back to doubles tomorrow. my foot still hurts. now mostly at random times.  I go back to the doctor this week too.

2/3Oatmeal, 1/2 cup vanilla soymilk, 2 soysages, 9 almonds
vega wfo w/coconut water, 3 almonds
4 oz tofu, 1.4c black beans, 9 tbsp brown rice, 1 poblano pepper (small), 1 cubanelle pepper, 1/3 cup onion, 3 tbsp avocado, 1 oz soy cheese
vegan stew -  1/4 cup onion, 1/2 yellow pepper, 6 oz tvp, 1 cup zucchini, 1/2 tomato sauce, 1/2 cup carrots

I ordered the soy zone book and I am curious to try out some of the recipes.

sunday with stefan

had 2 bike workouts to get in today. did the trainer on first because it was cold out this morning so I decided to wait for it to warm up a bit before I tackled the outdoor ride. workout 1 was 3 x 10 minutes on the trainer with 1 minute isometric squat hold after each. torture.  The second workout was a 60 minute time trial. I was told to make it a hilly course so I did my best and hit the hills. Rode 13.24 miles in an hour. avg 13 mph. I am not a good hilll climber but I hung  in there.

still zoning  - losing weight everyday.

2/3 cup steel cut oats, 1 tofurky soysage link, 3 ounces of tofu, 1 cup chocolate soymilk, 9 almonds
vega wfo w/coconut water 3 almonds
6 ounces tofu, 1 cup red beets, 1/2 cup acorn squash
2 corn tortillas, onion, poblano pepper, 3 ounces vegetarian ground beef, 1 ounce soy cheese, tomato, 3 tbs avocado

weighing in

picked up a $5 scale to weigh my food today. Did a lot of running around today so my food choices were not the best but I still zoned.

2 soy sausage links, 2/3 cup oats, 1/2cup chocolate soymilk, 9 almonds

vega wfo w/coconut water, 3 macadamia nuts

Clif Builder Bar, 6 macadamia nuts

Grit Tofu, 12 asparagus, 2/3 cup potato 1/4 cup red beans, 1/2 cup salsa, 1/2 cup choc soymilk (leftover from b-fast)

saturday swim

commuted on my bike to the pool. had a weird crash. my pedals totally locked and wouldn't move at all something weird happened with my chain so after i picked myself and my bike off the street I fought with the chain which was stuck. finally got it back on but not a good way to start a saturday. warmup and a ton of drills today. I just kept doing 100 and 100 of drills almost like i was trying to avoid the actual workout. I just had more time today since this is the only workout on my schedule and i didn't have to rush out of the pool to go to work so i took advantage of the extra time available for the pool.  
interval  - time
25 - 20
rest 1 minute
50 - 45
rest 50 seconds
75 - 1:21
rest 40
100 -  1:50
rest 30
125 2:24
rest 20
150 2:57
rest 10
150 - 2:55
rest 20
125 - 2:25
rest 30
100 1:49
rest 40
75 - 1:21
rest 50
50 - 46
rest 60
25 - 19
cooldown swim. bike commute back home was less eventful.


I loved this workout! :)

3 blocks of 3 & a vega

5 minute warmup on trainer. then 24 rounds of tabata - 20 seconds on 10 seconds off.

then 21- 15- 9 of
shoulder press
push press
thrusters
all at 45 pounds
time 12:40
hands and shoulders were hurting on this wod.

my foot is hurting again today too. really not sure why since i am not using it. maybe the pain is because it is finally healing up? although i doubt it. it just hurts at random times now when im not even using it.

zone day 3
2/3 cup steel cut oats
1/2 cup choc soymilk
2 soy sausage links

vega wfo w/coconut water

seitan, onion, garlic, red pepper, black beans, kidney beans, tomato sauce, avocado

tofu, pinto beans, yellow peppers, onion, avocado, corn tortilla, soy cheese
1/2 cup chocolate soymilk - didn't finish from this morning's block

2day

swim - warmup & Drills - then 25 minutes - I was supposed to be working on stroke count but I was really focusing on my hand entry and pull that I wasn't doing a very good job of counting strokes. I also was really working on my turns.  I like to turn too early but getting better at it. Swim felt good overall. CF wod - 12 minute AMRAP of Row 800 meters 10 pushups (chest to deck, hands off ground) 10 abmat situps - 2 complete rounds and 467 meters rowed in the 3 round. Used my mountain bike to commute. It is just so much more to move around that I am really torn as to what bike to use for that race. My foot felt horrible today. :(

Did another day on the zone.
vega wfo w/coconut water
tempeh bacon
Tofu, Pinto Beans, Yellow Pepper, Onion, Corn Tortilla, Avocado
Chili - seitan, onion, garlic, red pepper, black beans, kidney beans, tomato sauce, avocado
6 macadamia nuts - felt like i needed them or i would have had another bowl of chili!

This is less food than I normally eat. When im done eating I don't really feel done because Im still hungry. If there was more food on my dish I would eat it. So far ive been able to deal with it because I just do something else and im find. I am curious to see how this works out.

First impression

Still tired. Had a hard time getting up this morning. Need to get to bed early tonight and catch up. 5 minute warmup on trainer then 5 rounds of 4 minutes on trainer and 50 squats. did the first round of squats barefoot and my heel let me know if isn't ready for that so I was switching shoes for every round thereafter. My heel has actually been bothering me today. I put ice on it for awhile.  Today was my first full day of zoning my food. deep into the learning curve. my first impression is this is less food than i would normally eat. its too early to really say anything about how I feel or more importantly perform. did 3 block meals for breakfast lunch and dinner and a vega.

tempeh bacon
vega wfo w/coconut water
Tofu, Black Beans, Cubanelle Pepper, onions, Brown Rice
Tofu, Pinto Beans, Green Pepper, Onions, Corn Tortilla, soy cheese, avocado

Entering the Vegan Zone

tuesday - still didn't catch up on sleep but hit the pool this morning. Did warmup - fist drills, finger tip drag. then swam 3 x 8 minutes on 30 seconds rest. really focused on not crossing over my stroke and not straightening my arms in the water. actually starting to feel better although my left arm has a mind of its own if i stop thinking about this. I focused more on this then trying to get as much distance as possible but it was still a good swim.

Deadlifts - first time doing these in a long time
warmup with 95 for a few then
135,155,185,195,205,215, 225
fail 235 fail 230
Hand felt fine. My foot is feeling ok also. not great yet but not as bad as before.


sprouted grain bagel
vega wfo w.coconut water
vega vibrancy bar
lentils in onion gravy, sprouted quinoa & moroccan Carrots
Grit Tofu, Mexican Potato & Zucchini Chips

So im going to try to maintain zone proportions while using all vegan foods for my diet and see how it works.  Right now it is learning curve that is taking some time.  It will be easier once I get to the store and actually plan meals that way.

the last 3 days

took a little road trip this weekend. Saturday went to NYC. Got a chance to meet our Dan the man as he was kind enough to let me store my bike at this place while I trekked around town. Super fun talking to him and nancy. The city was fun too although my foot was killing me by the end of the night from walking around on it all day. I expected this to happen although I was hoping that it wouldn't. Had some delish vegan treats during the day but had a headache at night and couldn't even eat my dinner I ordered. sad :( Ended up staying  up late driving to ct. I was of course still up early so kinda sleep deprived.  Sunday I had the honor of meeting jay and training with him for awhile. 33.64 loop in 2:39:30.  not a huge fan of the hills. Then again I already knew that going in. went to the pool and did some drill stuff to straighten out my swimming a bit. Not really sure what kind of workout we really did but it was great to have him look at my swim. Hopefully I'll start swimming better now. drive home took longer than expected and I was up late again. So sleep deprived today, need to catch up on that and somethings around my place today.  Got a crossfit wod in

 21-15-9 of

65lb push press
box jumps @ 24inches

time 7:17

really feels good to be throwing weights around again. My shoulder is actually bothering me more from adding this work back in more than my hand.

sprouted grain bagel
vega wfo w/coconut water
banana
grit tofu
broccoli
lentils in onion gravy over sprouted quinoa
morroccan carrots

Three day

Hit a triple today. Started with a swim - 100 warmup and drills then 5 x 200 with a pull buoy. rest 40,30,20,10.
1 4:10
2 4:21
3 4:20
4 4:21
5 4:25

then did a 100cooldown just to see what it felt like without the flotation device. This is the first time I have ever used a pull buoy and it was kinda weird. I expected my time to be faster because of the bouyancy but they were actually slower. That just when you think your flip turns can't get any worse. they were eventful, each and every one of them let's just leave it at that.

CF WOD - 4 rounds of 10 front squats @ 75lbs, 5 pullups, 10 pushups and 10 ring dips w/1 foot on a box for assistance. time 11:10.

then the crusher! 3 mile warmup to 5 x 1 mile hill repeats. 3 mile cooldown. thankfully my friend jeff came with me for morale support. I always hate this wod because i am not a good hill climber.  Jeff pretty much blew my ass off the map every time but it was easier to just keep going with him there. I almost wonder if the hill climbing thing is just physical with me right now or mental. I feel like I can suffer more sprinting on flats because even though my legs hurt Im getting somewhere and its fun. On the hills im hurting and it feel like im making less progress.  I suffer through it but it is definitely a weakness for me. I think I need a nap after this one.

Foot is feeling better today.  Was supposed to take a day trip tomorrow but I just don't know if im up for it yet.

did my bike commuting on troy, stefans big brother today. just to get a feel for riding him again in case i decide to use him for a race i have coming up in october.

take another shot

Swim - 100 warmup and drills then 1000yd time trial - 22.27.

9minute AMRAP of 10 American Kettlebell Swings @ 35 lbs, 15 GHD situps - 6 full rounds and through 8 ghd situps of the 7th round

Overhead Press - 45x5, 50x5, 55x5, 60x3 fail on 4th rep 2 x 55, 5 x 55 did this immediately after the amrap and didn't have time to rest much between the sets but it was still good to get something like this done.

Had another foot Doctor appointment today and I got another cortisone shot in my foot. Took more xrays to see if I have stress fractures or if the spurs are still growing (last set of xrays was from July). Might have to do another shot or two. possibly orthotics to see if they help. Curious to see if this shots does any better. I do think the first shot helped a bit but it def did not talk all of the pain away. He also gave me a prescription for celebrex. I was unable to get it filled today at the drug store because it needed some kind of special approval that is going to take a day or two. I hate taking drugs anyway so I wasn't too upset about that. He wants me to try to take the drugs in coordination with the shot treatment to try to hit this things with as much anti-inflammatories as we can at once. While I was at the pharmacy I got a flu shot.

so far the shots doesn't hurt as much this time as it did last time. If im not on my foot it is fine. but I am walking on it a little funny.  I iced it down and will try to stay off of it the rest of tonight. Hopefully Ill be back at it tomorrow.

blueberry waffler
sprouted grain bagel
vega wfo w/coconut water
grit tofu
whole wheat potato gnocchi  & broccoli & tomatoes
vega vibrnacy bar
2 burritos - tofu & veggie
tempeh bacon

playing with weights again

foot is still cracking and hurting a bit today. I got back to the foot dr. tomorrow not sure how that is going to go, I don't have a good feeling about it since my foot isn't feeling well. I can't seem to loosen it up. 10 minute warmup ride on trainer then 1 minute on 1 minute off, 1 minute on 50 off, 1 minute on 40 off, 1 minute on 30 off, 1 minute on 20 off, 1 minute on 10 off, and then back up the ladder!  Always a painful time on the trainer. CF workout was 21 - 15 - 9 of Backsquats @ 55, weighted step ups @ 55 onto 18 inch box, box jumps onto 18 inch box. time - 11:20. Those step ups were TOUGH! It feels good to be back to using weights again. Even if it is making me feel weak! Amazing how fast you lose it. Its all good for me though. Usual Bike commuting stuff.
results from my terrible tri on sunday. no timing chips so my transition times are include in the swim and run I think?

.60 swim - 23:45 - felt like i swam well some of this is t time i hope!
bike - long because i got lost - supposed to be 13.5 probably closer to 25 with my detour- 1:20:15
after bike 1:44:15
run - 37:17 - almost died when i saw this. t time plus when i had to stop to walk to catch my breathe twice for whatever was going on with me.
total - 2:21:32
so this race wasn't one for the record books for sure.

2 blueberry rice waffles
tempeh bacon
vega wfo w/coconut water
banana
tofu teriyaki, brown Rice & veggies
vega vibrancy bar
Grit Tofu
WholeWheat Potato Gnocchi with Tomatoes and Broccoli
DarkChocolate Almonds

tuesday

Slept a ton last night too. Swim - warm up and drills and 30 minutes focusing on stroke count. Got one lap at 18 but most were 19-21 range. cf wod - 15 - 9  - 7 of Thrusters @45 lbs and pushups. The thrusters were ok on my hand. my shoulder was actually feeling worse during them than my hand and even more surprising was the thursters were easier than the pushups. the pushups were killing me after not doing them for so long. time 5:03.  My foot still hurts, it is clicking a lot and hurts when I stretch it. I go back to the doctor on thursday. Did my exercises today too.

chocolate soymilk
sprouted grain bagel
vega wfo w/coconut water
banana
teriyaki tofu, veggies, brown rice
vega vibrancy bar
tempeh scramble w/red pepper and swiss chard
chocolate almonds

the 13th

Went to bed early last night and slept in a bit this morning but otherwise feeling fine after the race. foot a little sore but i expected that. Used my mountain bike to commute today because all of my road gear was still wet from yesterday. Also I was considering using my mountain bike for a few upcoming tris in october where the are paved and unpaved roads in the course. I think Im going to use my road bike because it will be faster and just hope it can handle the terrain. Did 5 rounds of 3 minutes on 1 minute off on my mountain bike. covered 5.49 miles. I did coast down some downhills on the minute off that are included in the distance

vega wfo w.coconut water
tempeh bacon
banan
potato and onion piergies broccoli and walnuts
vega vibrancy bar
zucchini and sweet potato chips with guacamole

Blueman Race report

Of course it rained for the race. the day started with a tough drive to the race site which made me later than I would have liked to be and altered my pre race setup. But I got everything I really needed to done. The swim was in a great lake called the blue marsh lake. the water is a blue-green really pretty color. It  sits on a bunch of hard rock so i sliced my toe open. But overall a great lake, water was a little choppy probably from the rain. no weeds! I felt really good on the swim. I felt like I was moving along well, got into a hard working rhythm and stayed focused. It was a two lap course. I felt like I was sighting well. I only got off course a little at the end because i didn't think about the second lap being an exit lap so i was still swimming tight to the turn instead of wider towards the shoreline. t1 - went ok. Got on the bike and thats when things got interesting. I started feeling pretty bad early on in the bike. not sure why just hurting like i couldn't breathe. it was weird becuase i didn't feel bad on the swim or t1. We were told before the race started that there would be police at every turn. This turned out not to be true. not only were there no cops. there were no volunteers at the first turn which I completely missed. I was suspicious when I wasn't seeing anyone around me for awhile. Then I rode into 2 other people that did the same thing and were riding back so I turned around and rode back with them. We got back on course but we were 13 miles deep already to a course that was only 13 miles and we still have to ride the actual course. I learned a few things. I need to learn the courses more and not rely on volunteers to tell me where to go. I also should bring enough water etc in case something like this goes wrong. At least it was cool out from the rain. I almost made the same mistake on the second loop of the bike course AGAIN! luckily there was someone turning there so I followed them as literally asked to make sure i was on course. I was in a state when I finally finished the bike course. I was actually debating not even going out on the run. I was so far behind everyone and with my foot I was thinking why put my foot through this run? But my husband encouraged me to do it while I was running into t2 so I put on my sneakers and tried to run out the bike in/out which they said was the run out at the beginning of the race but i have a feeling they changed that since it is stupid and dangerous to do that so i ran around the transition to the other side.  Thankfully some people were cheering me on as i exited because i wasn't feel like hitting the run so much. But I would get through it. Twice I had this weird feeling where I was just gasping for air. Like an asthma attack. Except I don't have asthma that I know of.  I stopped and walked and even stopped moving for a bit until I could get my breathing under control. It wasn't exercise related as I wasn't running fast enough to be out of breathe like that. It was like a restriction where I just couldn't get the air in even though I was breathing hard. I was scared the second time it happened because I am anaphylatic and i was afraid something stung me and I didn't know it.  But as fast as these came then went away too. I do have bad allergies so it is possible it is from that too I guess. The run course was hilly. Probably the hardest part of the race. Probably my last run for a really long time. My last full tri of the season. I will do some kayak tris in october as the biker on a team. no more running and i don't kayak. Wish I was able to close out the season on a better note. I felt like I was doing well until I got lost on the bike that added so much time it was pretty much impossible to make it up over a short course. But got a good workout in. Race issues I am considering emailing the race directors about. There was only 1 rowboat in the water for the swim. I think that is a safety issue. What if more than 1 person needs assistance? There were not many volunteers etc. on the race course it felt confusing instead of organized. if they don't have enough volunteers they should pay people to work the course. I understand it is the athletes responsibility to know the course but I wasn't the only person that got lost. That doesn't make for happy people. The setup was tight. The place were people parked was the same place the transition and finish line were so when people got done they were just standing around with their bikes etc while other people who are still racing are going around them. They did not use a chip timing system so people are asking you for your number so they can write it down. not a big fan of that way of doing things.


Im actually pretty tired from the race and the long day. I hope to be to bed early tonight! It wasn't a very good food day either which probably didn't help matter either.


Sprouted Grain Bagel

vega wfo w/coconut water

banana

2 slices roasted vegetable pizza

Potato & Onion Pierogies with Broccoli & Walnuts

Chocolate Soymilk

Tempeh Bacon

Blueberry Rice waffles

still on the busted wheel

Took the tape off my foot this morning. Overall I think the foot is feeling better. But when I step on it sometimes it still hurts. Icing my feet down a little while the bandages are off. Will stretch and roll them later. Rode my bike 3 miles to the pool this morning. warmup 100 then 500 of drills. Then 500 Time trial - 11:50. There may be some extra laps in there because I lost count and I felt like I was swimming faster than that. Overall the swim felt really good. Then 3 mile bike back home. Semi cleaned up my bike from riding in the rain yesterday. I didn't do the full washdown because it is supposed to rain tonight and tomorrow so I have a feeling I will just be doing this all over again after the race but I did rock and roll the chain and wipe down the tires a bit. Already got my practice ride in the rain done yesterday so Im ready for racing in the rain again tomorrow. gotta go get my hair braided up and pack my things for tomorrow. Overall feeling good going in to the race. Other than the obvious issue with my foot I have been short on rest the last few days in a row but it is only a sprint tri so hopefully that won't matter too much. Should be a fun time.

running on my flat tire

The foot felt a lot better this morning. just like walking around on a flat tire because it is still all taped up. I think being off it all night really helped. I tried to be good today but that doesn't usually work out for me. Hit crossfit this morning and did 21-15-9 of 35lb kettlebell swings and GHD Situps in 3.58. Hand help up well which is exciting. Tried to do my 7 mile bike time trial and it started pouring. so I was burning up the hills and trying to be careful on the downhills. So much for keeping my foot dry. Took m,e 32.34 to get 7.66 miles completed. my legs were cooked on the hills and really fried afterwards. Didn't know it was supposed to rain today so returning to the office afterwards was interesting. Picked up some fresh veggies from a farmer which make the commute home a circus show with me trying to balance all of my stuff. I was riding with my wet cycling shoes clipped in and my runner on my feet on top of those. wet clothes hanging off my backpack. Hilarous stuff!

tempeh bacon
vega wfo w/coconut water
pintos piccadillos brown rice
vega vibrancy bar
nectarine
thai salad
thai tofu & veggies& brown rice

a shot in the tootsy

9.9.10

Didn't get enough sleep last night. Tough getting up and getting to the pool this morning. Plan to be in bed earlier tonight. Warmup & Drills. Then 30 x 50 on 20 seconds. I forgot my watch so I don't know what my times were. I used the lap clock for the rest. I was suffering pretty bad for most of this one. Lots of gasping and bitching during the 20 second recovery. This workout is always a crusher for me because of the amount of repeats but honestly it is one of my favorites too.

Quick CF workout - 50 air squats with a 20 lb weight vest - 1.06

Went to a different foot doctor today. This appointment went better than the last one as I think we were both speaking the same language. Decided on treating this a little more aggressively as the conservative things I have been doing are not cutting it. Although I will continue to do the conservative things too. I got a cortisone shot in my foot. Right now the treatment plan is most likely a series of shots while not running to let the foot recover. We'll see how it goes. If this doesn't work surgery is a possibility. Because of the state my foot is in he thinks it is going to take awhile for it to heal up. Getting the shots didn't hurt but it was really bothering me afterwards. I could barely walk on it. He also taped it up so im not using it which I need to keep on for a few days. I am still doing my sprint tri on sunday. So we'll see how that goes. It would be sooooo nice to be able to run then instead of hobble along but with it only being a few days after one shot I am not going to set my sights too high and just try to look at the big picture. I hope this foot feels better tomorrow as it isn't the greatest right now.
 Chocolate Soymilk
sprouted grain bagel
vega wfo w/coconut water
black bean chili
vega vibrancy bar
Pintos Piccadillos w/brown rice
Roasted Asparagus

Peanut Butter

more painfilled things

bike workout from hell. 1 minute on trainer followed by 1 minute isometric squat - 10 rounds. My cadence was slowing by the end of this one!

warmup with pushups, pullups, squats, dips situps. Pullups and pushups seem hard again since i haven't been doing them!

Back Squats - 45 x 10, 95x5, 105x5, 115x5, 125x 5 - dizzy afterwards kept the weight here, 125 x 5, dizzy again. Haven't been lifting heavy in awhile either. Im feeling it all around.

Got blown around on my bike during my bike commute today. Just real windy not stormy. Surprisingly feeling good in spite of the leg day. I will probably feel it when I wake up tomorrow.

Here are a few shots of me from the half-marathon. I have a pained look on my face in each one. They are kinda funny. Although my heel is still killing me. It is ridiculous today. Decided to stop taking the nsaids they are just making me feel worse overall I think Ive had enough of them for awhile.

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Chocolate Soymilk
Tempeh Bacon
VEGA wfo w/coconut water
Peanut Butter
Cumin Lime Tofu & ginger Broccoli
Black Bean Chili

turning

Pool workout - warmup & Drills then 25 minute swim concentrating on stroke count. I mostly fell in the 19 - 20 stroke area. I did have one lap Im super proud of where I managed 17. Unfortunately out of all of the laps I did in 25 minutes one lap isn't a very good average but it is a start. it shows me i can do it. I need to work more on my flip turns. I normally come up too soon. I think it is because I am still swimming into the wall too much and turning tightly. With all of the swimming Ill be doing this winter Im going to get those nailed down. I was doing weird things with my kick when I was focusing on the stroke half, namely forgetting to kick or intermittently kicking or 1 foot kicking. I have no idea why I do these kind of things. Overall though it felt like a great swim session. I felt fantastic when getting out of the pool. Other workout today was 50 double unders for time. I haven't been doing these much lately and it showed in my time. 2:22! And to think I used to jump rope as a warmup everyday! My heel wasn't a big fan of the double unders so my practice on these is just going to have to wait for a bit. Still stretching, rolling, icing. doing my exercises etc. It's still in my bad place from the half. Headed to a new doctor on Thursday for it.

Chocolate Soymilk
Blueberry Waffles
VEGA WFO w/coconut water
Black Bean Burger
Waldorf Salad
Roasted Potatoes
Corn
Peanut Butter
Banana
Cumin Lime Tofu
Ginger Broccoli

Putting the Hand back to work

Only had a Crossfit Wod to do today. Took some extra time at the gym to see what I can start doing with my hand and it looks like I can start working things back into my program. The finger is still really stiff and doesn't have the same range of motion of the other one but I think working it will help it. Calves/lower legs are still sore from the half even though I have been rolling and stretching them.

4 rounds for time of -
Row 400 meters
25 abmat situps
15 box jumps @ 24 inches
Time 15:43

Vega wfo w/coconut water
Tempeh Bacon
Blueberry Waffles
Hummus & pita
Sprouted grain bagel
Vega Vibrancy Bar
Chocolate Soymilk
Black Bean Burgers
Wheat Berry Waldorf Salad
Roasted Potatoes
Corn

DarkMexican Chocolate

Here is a picture from the finish of the Half0 Marathon. I have no idea why that kid is giving me that look but I think it is hysterical.

recovery ride

45- 50 minute recovery ride. 12 - 13 miles. My heel is really painful today. Not surprised at all although this is the worst it has felt in awhile. Icing, stretching, rolling. Legs are a little sore today from yesterdays race mostly calves. Slept in this morning.

sprouted grain bagel
vega wfo w.coconut water
tempeh bacon
Hummus with zucchini chips
Lentils & Brown Rice

Wilkes-Barre Half-Marathon Race Report

The race today went well. So thankful about that as I knew I would make it through but I didn't know how bad I would feel. I ran the half-marathon in 2:09. Considering my foot injury I'm happy with it. I made it through ok. Foot hurt from mile 1 but by mile 12 it was really an issue but I knew I could push through the extra mile. Feet are sore but otherwise feel pretty good afterwards although kinda tired. I took a salt tablet about an hour in and i felt much better afterwards. unfortunately I dropped my other one of the ground.  Hit one gel about 90 minutes in and that made me feel much better too. Decided not to take the other gel I had with me as I was almost done. I felt like I had sand all over me.  Someone suggested it was salt from sweating. Not sure. I was really thirsty after the race. I did stop at all of the water stations but maybe it wasn't enough. It wasn't really warm. It was a well run race. I loved the course and will def do it again hopefully on a healed foot next time.

pre-race
vega sport w/coconut water
sprouted grain bagel
Orange Juice
Banana
Tofu, Brown Rice,Broccoli, Carrots, Onions, Mushrooms
VEGA wfo w/coconut water
 Lentils & brown rice

here is a pic of some of the crossfitters from my box getting ready to line up.  sadly not everyone from the box is in this one that did the race.

Half Marathon

Pre-race icing, stretching, rolling then time to Derek Redmond up. It's Half Marathon time in the city.

fearing up

Easy 35 minutes on the bike this morning.  A little over 8 miles.  Then about 18 miles of commuting. numerous 3 mile trips.  Picked up my packet for the half-mary tomorrow. There are a lot of people doing it and a bunch that I know so I think I will be able to trudge through it. It's gonna take me awhile but hopefully it will be more fun than I am expecting and not any more pain than I expect. Im stocking the freezer with ice already! Time to get my race face on. I wish I could swim or bike some of the distance! :P

chocolate soymilk
banana
roasted vegetable pizza
vega wfo w/coconut water
roasted vegetable pizza
Grit Tofu
Sprouted Grain Bagel

just not really hungry today. had to force most of this down.

1way or another

Swim workout today. Went to bed on time again last night! Actually still felt a little tired today which is weird because i've def got enough sleep the last couple of nights. warmup 100,300 drills then a 50. 8 x 200s on 1 minute rest - 70rpe. Wasn't my greatest pool session. Intervals were around 4:00 - 4:08.  I think becuase I wasn't going as hard as I could I was just focusing on all of the dumb little things I do when I swim.  Where do they come from? Like kicking with one foot? why one? I have no idea. Ive never noticed it before so hopefully it was just something weird i was doing this morning.  Did my bike commute again.  Need to go pick up my stuff for the half marathon tomorrow. Doing an easy bike ride tomorrow morning.

Banana
Sprouted Grain Bagel
Chocolate Soymilk
VEGA WFO w/coconut water
Peanut Butter
Tempeh, Peppers, Onions, Tomatoes, Black Beans with Pita
Grit Tofu with Gingered Broccoli

mary time

I was in bed by 830 last night I was so wrecked. Slept really well. Did a short amrap on tv this morning promoting the cf box i train at and the half-marathon im running this weekend.  box jumps, lunges, squats, pushups and running. helped to get some of the soreness out of my legs. I knew i was going to be feeling those lunges, they never let me down. I did a rowing workout today of 8 x 200 meters on 2 minutes rest. Wrote down my times but accidently left them somewhere. I know they ranged from 46-49 seconds. I also did my commuting on my bike which i just enjoy so much more than the car.  Swimming tomorrow. my training schedule is really light heading into my half-marathon this weekend which is kinda depressing because I know the half-mary is not going to go well with the foot but I'll finish it. the time is going to be horrible. Almost feel like I am wasting training time. It's only a few days, ill try to behave myself for that long, im not good at behaving though.


vega wfo w/coconut
tempeh bacon
peanut butter
veggie/tofu enchildas
vega vibrancy bar
banana & almonds
Eggplant, red pepper, chickpeas, mango curry over brown rice

I take that back

Woke up early this morning and did all of my footwork exercises while waiting for the sun to come up so I could go ride my 10 Mile TT. My husband decided to join me for the ride. We did a 3 mile warmup and then rode 10 miles in 34.58.  Had some traffic issues but overall we were hitting it. Slow cooldown ride back home. I also started using my bike to commute again now that I can use my hand better on it. Didn't feel too bad after the ride but crushed myself doing 4 rounds of 100 meters walking lunges and 25 situps with a 20 lb weight vest. time  = 23.06. I was tired after that and I have a feeling I will be feeling that tomorrow. Actually tired so headed to bed early tonight.  I registered for a sprint tri in sept. Excited to get another race in before the season is over.

Chocolate Soymilk
Banana
sprouted GrainBagel
VEGA WFO w/coconut water
Tofu Teriyaki, Brown Rice & veggies
DarkChocolate peanut butter
Tempeh w/onions, peppers, tomatoes, black beans & lime corn crackers

really good

that's how I am feeling. Really good. Not tired or sore today. I am kinda surprised by that but I am not at all complaining. I love it! I really didn;t sleep well last night so I expected to be tired today but it wasn't the case. I don't know if it is because I did so much better pre-race wise or maybe I am getting stronger at this stuff? or maybe I just didn't go hard enough.

Hit the pool this morning. 100 warmup and 500 of drills. another 100. Then 2 x 200 all out.

1 - 3.47 - missed the wall on all but 1 flip turn. they were ugly.
2 - 4.51 - thinking so much about my turns not thinking enough about how many laps I was doing. There were some extra.

Chocolate Soymilk
Banana
Chocolate Chip Pancake
VEGA WFO w/coconut water & ground flax
Pad Thai w/roasted asparagus, corn & broccoli
Chocolate Almonds
Tempeh Scrambled with red bell peppers, onions & spinach