Been down so long.

Didn't sleep well last night and didn't feel well this morning but made it to the track anyway. Did a 1 mile warmup then 4 x 400s on 1 minute rest. I didnt use my orthotics for the first time since before the surgery at all! I was going to attempt to phase this out but my left foot is still hurting from my run on sunday and I didn't want to use them and aggravate it anymore. Especially since I really want to go and race the 5k coming up this sunday! I didn't have any issues warming up. The spot I had surgery on did fell a little warm towards the end of my warmup. More like It was working than pain. I didn't have any troubles when I picked up the pace for the 400s either. Actually me left foot is giving me more problems than the right surgical side. times on the 400s were horrible went 1.40, 1.45, 1.50, 1.46. I am still not able to run fast. I'm hoping that changes! It is good in a way that i did this workout before the 5k on sunday because now I know not to expect any kind of good time out of myself. I will still be trying for one but it really is an indicator of where my running is at right now.

Finally got to do my commuting on stefan again! It didn't rain at all today! I am thinking about taking my tri bike out for a spin tonight just to get used to it on the road. I have my first tri in 2 weeks!

cf wod -
Front squats
I did these in my vibram five fingers and it felt kinda weird! I have no problems walking around in them but training still feels a little weird. I want to build my strength in my feet too!
45x5
55x3
65x1
75x1
85x1
95x1
105x1
115x1
125x1
130 - pitched it too far forward and dropped it. didn't have the time to rerack it and try again.
Good news is i didn't feel like i was going any work til i got over 100.

It's Gonna Rain

swim - 10 x 100s of drills to warmup, 2 sets of switch, catch, drag, shark & hesitate then
4 x 200s on 30 seconds.
3.27- 3.28 - 3.17 - 3.21
The last two I did with a couple of guys from the pool. They motivated some better times out of me! They ask me to swim with them all the time but I never do it. Maybe I should! I go faster with them! And I am all about swimming faster!

cf wod -
21 - 15- 9
Power Cleans @ 70lbs
Dips (box)
time - 5.32
Wod went pretty well. I dropped the bar a couple of times and wish I didn't. I was just getting tired and then i had to chase it across the gym. I need to start forcing myself to not break on these things just because i am feeling it!

I got invited to go ride my bike tonight with the guys from the pool but it has been raining since last night so i decided not to go.

Registered for my first running race of the season this weekend. Im going a local 5k to kick the season off.

meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar & mac nuts
meal 3 - banana & mac nuts
meal 4 - Tofu, veggies & brown rice
meal 5 - tempeh, red peppers & onion, spinach, roasted green beans & red beets, peanut butter

I am going to start eating more calories earlier in the day because i find myself hungry more in the morning.

winging it

Well the good news is my legs are feeling better. BUT my right shoulder is a mess. I shouldn't be surprised it always reacts like this anything I add something back in that is shoulder intensive like the jerks yesterday. I've been trying to stretch it out all day.

morning workout - ended up on the trainer because surprise surprise it is raining here again today.
did 3 mile warmup followed by 10 rounds of 45 seconds on 15 seconds off and a 10 minute cooldown. finished with 7 miles. Made myself push a really hard gear for the wod. My cadence was about 60 the whole time. I dropped my chain in the small ring and kept moving slowly through the 15 second rest.

cf wod - "diane"
21-15-9
Deadlifts @ 155 (women's RX)
Handstand pushups (did with toes on a box)
time 7:23

The deads went well that is a light DL for me. The handstand pushups were more of a challenge and slowed me down a bit. I failed twice trying to push myself up and had to break this into sets of 5 or so, just to give me muscles a break. Shoulder felt ok as i warmed up but now that the wod is over it is sore again.

 

Picked up Damon from the bike shop today. The sonic wing is interesting. If it ever stops raining here I can get out the road again and test it out.

meal 1 - vega wfo w/coconut water & sprouted grain bagel
meal 2 - clif builder bar & mac nuts
meal 3 - cajun tofu, red cabbage & oven roasted broccoli, carmelized onion hummus & ezekiel wrap, banana, mac nuts
meal 4 - thai salad, thai tofu & veggies

Saw an article with Jay & max interview in it today. Here is a link

http://www.3gomagazine-digital.com/3-go/20110506/?sub_id=BxaoigoMc45SM#pg64

catch hell blues

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

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

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

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

60x5
65x5
70x5
75x5
80x5

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


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

Beast of Burden

I was going to ride my bike on the trainer this morning but I screwed up and my trainer skewer is actually on my Tri bike that I dropped off at the bike shop last night and even through I tried I could not get this regular skewer to fit in so I checked over my schedule and picked out a workout that I could get done in the amount of time I had left so I went and did 400 meters of walking lunges on a track that had frost on it still. time was 17.40. I was surprised it took me that long. I am gonna be feeling those for days. They always kill me.

2.5 mile warmup on my bike. then 10 x 1 minute hill sprints, recover on the downhill. Most of the time I was out of the saddle. These hurt. I was a little delirious when I was done. HR was up over 160 everytime. maxed at 169/ avg 146.
Got stefan all wet and muddy. The weather has just been ridiculous lately.

meal 1 - soysage & a banana
meal 2 - clif builder bar & mac nuts
meal 3 - 1 scoop vega and coconut water
meal 4 - girt tofu, roasted yellow beans, 1/2 ezekiel pizza with broccoli & soysage
meal 5 - edamame hummus & ezekiel wrap

All Apoligies

swim - 10 x 100 of drills, switch, catch, drag, shark and hesitate x2

then 1,000 on 25 hard 25 easy. took me around 19 minutes. timed it just to see what it came up as. Pretty consistent last time i did this i swam 2,000 and it took me 38 minutes. it's kinda funny because my form actually feels worse on the easy than it does on the hard. I am trying to slow myself down so i can recover and sprint again. overall lately I feel like my balance in the water is better. I am rotating better.


cf wod - 5 rounds of 15 push presses @ 65 lbs and 10 pullups - time - 12:34

The push presses were actually hard for me than the pullups today. That was odd usually the pullups are my hardest part of the wod. My kipping was on today. I was connecting my pullups well. I did actually fall off the bar once into a bucket of chalk and onto the ground. But otherwise they were good. I actually didn't even tear my hand. I almost can't believe it.




got invited to go ride tonight but i was kinda too tired and sore for the 3rd workout of the day so i declined. Im kinda proud of myself for doing that and just acknowleding how i felt instead of pushing through it. I took damon to the bike shop to get his sonic wing installed. Things are getting even more tense at the CF gym lately. That's  not a good situation.
meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, blueberries, ground flax, clif buidler bar, mac nuts
meal 3 - tempeh, red peppers, tomatoes, onions, daiya
meal 4 - soysage, broccoli, daiya, ezekiel wrap

Old Mary

foot was a little touchy this morning when i got up but most of the day i didn't even think about it but i wasn't really using it much either. i was really tired getting up to swim this morning. too many days in a row of not enough sleep!

swim - 400 of drills to warmup, switch, catch, shark, hesitate - then 35 TT - 74 laps completed. I was hurting when i started swimming but that went away. I slowed down too much in the middle of the workout. I felt good and was moving fast again towards the end of it. The hardest part of swimming time trials is i can't actually see where i am at timewise until the alarm goes off. I kinda like swimming distance TT better because at least i have some sense of being able to judge where i have to go yet and how i am feeling. 50 breaststroke to cooldown

deadlifts
135x3
155x3
175x3
185x3
195x3
205x3
205x1 fail on 2nd attempt, got it on the third lift, failed again on the 4th pulled it on the 5th.

This probably wasn't my best day to do deadlifts because my hammies were not recovered from sprinting last night. But i did the best I could with the shape I was in. I think I was putting in everything i had even though 205 is 40 pounds under my current max because i was really dizzy after my lifts and i usually only get that when i am lifting near my max loads. Had my legs been more recovered i think i could have gone a little heavier.

It's been tough going to the crossfit gym lately. I just want to swim, bike and run!

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, strawberries, blueberries, ground flax
meal 3 - clif builder bar, banana & mac nuts
meal 4 - tofu, red peppers, spinach, yams, broccoli
meal 5 - tempeh, red pepper, tomatoes, onions, peanut butter

walking contradiction

 stefan and i are in the back of the peloton here.


im actually feeling a little sore from the cleans today. Been too long since I last did them! It's kinda funny because i wasn't even moving big weight around.

"karen" - 150 wallballs for time.
14lb ball @ 9 ft target
time 12:52

wallballs are not one of my better crossfit moves so I was dreading going to CF today knowing this was on the schedule. There was improvement on my wallballs but as i fatigued i was literally doing 2 - 3 at a time. I think my form and accuracy would be better on them if i used a lighter ball but this is rx and i can do it so i force myself to use it. I don't know if that is for the best or not. the previous time I have written down was 14:25. It that is correct then this was a 1.27 PR. Kinda funny because i didn't even know what my old time was when i was doing it and i wasn't forcing myself to go for a pr. I was just forcing myself to do the wod because i really didn't want to. it was nice to find out that it was a better time for me.

meal 1 - tempeh bacon
meal 2 - vega wfo w/coconut water, mac nuts
meal 3 - tofu, brown rice, veggies

Run - 1 mile warmup. foot ok. then 10 x 100 meter sprints on 30 seconds rest. It took me 20 - 21 seconds to do the sprints. It has been a long time since I have even attempted to run fast. My foot didn't hurt while sprinting but i noticed it on the 30 second rest. Did a 1/2 mile cooldown and it didn't bother me then. Icing it now as it feels a little sore. Not sure how I feel about running anymore, sometimes i feel like i shouldn't even do it anymore and just swim, bike and crossfit since those don't seem to bother me. Running does. But I do love to run.

meal 4 - clif builder bar, banana
meal 5 - tofu, red peppers, spinach, yams, broccoli

It's a long way to the top (if wanna rock n roll)

 here is a shot during the TTT. Im the last rider.

swim - 2 x 500 drills - 100s of switch, catch, drag, shark, hesitate.
200 pull & paddles
200 side kicking
200 pull & paddles
200 streamline kicking
200 pull & paddles
100 breaststoke
50 butterfly kick

crossfit wod - 50 hanging power cleans for time @55 - time 6:57
did some hanging power cleans to warmup from 45 - 65 in sets of 5. I haven't been doing cleans in so long it felt weird which is why i used the lower weight.

45 minute bike ride - 11.5 miles just spinning the legs out from yesterday. They actually feel ok.

meal 1 - vega wfo w/coconut water & banana
meal 2 - soy yougurt, vega wfo, strawberries & blueberries, ground flax
meal 3 - slice of veggie pizza
meal 4 - tofu, brown rice, veggies, mac nuts
meal 5 - clif builder bar
meal 6 - hummus & broccoli, granola & soymilk

Wheelman's Cup

Well today was my first stand alone cycling race. It was the wheelman's cup. It was a 5 mile team TT and a 42 mile Crit. It was my first time doing both events. Mostly was a learning experience as I wasn't very good at either. Got dropped by my team for the TT. Wasn't surprised I really couldn't stay with them. I did do some riding in the peloton during the crit. That was a success in that I didn't crash my bike and I didn't freak out. I am not used to drafting off of people so I have to get more comfortable with it. The race was tough because the only girls in it were on my team and i already knew i couldn't stay with them. Luckily i was able to stay with a guy that fell off the peloton too and let him pull me around for awhile. I am not a quitter so i finished the whole thing. A lot of people didn't once they fell off the peloton they just pulled off the road and stopped and watched the race. I really don't understand that. I would rather come in last than dnf. And as it broke up it would have given me more people to ride with. Lots of room for improvement. I need to start riding with people. I really haven't done that because i normally ride early in the morning and most of the rides i know about are at night. I was getting told what to do during the race. The biggest thing the crowd was yelling to me was to ride with more gear. That i was spinning myself out. My cadence was too high. After the race several people told me my seat is too low so ill have to work on that. But people were cheering for me for anytime I did do something right. It was kinda funny, they would be like look how close you are to the the guys wheel good for you! hang on! The funniest part of the whole race was when one of the guys goes to me i want you to feel what its like to be in the front of the peloton so he puts his arm around my waist and literally starts pulling me with him, FAST!. Now that's getting swept up by the peloton! If i could only be that fast by myself! so he has me add more gear and he puts his hand on my back and pushes me so i go off like a rocket. Hopefullly next time i do a crit there will be more people at my level there. the team i rode on won both the time trial and the crit so they took home the cup.

meal 1 - tofu, mushrooms, peppers, bagel
meal 2 - vega wfo w/coconut water
meal 3 - clif bar
meal 4 - lentils & brown rice
meal 5 - roasted veggie pizza, mac nuts

Don't think twice, It's All right

Took a 19 mile spin with a teammate getting ready for tomorrows race, gone 1:26 . found out more about what I need to do. I am looking forward to the challenge of it. I know I am not one of the better riders in tomorrows comp but it is a learning experience.  Practiced my drafting a bit. Had a run in with a car where a guy was literally messing with us. Pulling in front of us and braking.   He even pulled over and waited for us. Clearly he has never know the happiness of riding a bike. it's sad. Had to stop for gas on the way home and had a guy very aggressively hitting on me. It was a weird day. Race report tomorrow! Hope fully it will be a good one!

meal 1 - tofu, mushrooms, peppers,zucchini, 1/2 bagel
meal 2 -  tofu, mushrooms, peppers, zucchini, small bowl of granola and soy milk
meal 3 - vega wfo w/coconut water
meal 4 - tofu raviolis and a clif builder bar

Black

Bike - 3 miles warmup. then 8 rounds of tabata 20 on 10 off - distance .91 - pushed at hard gear. 10 minute cooldown 2.25 miles.

legs are still sore from crossfitting the last few days.

swim - 500 drills 100s of switch, catch, drag, shark, hesitate, 500 time trial with a t shirt on. time - 8:54 - which is a .14 PR. Not much of an improvement but it is so hard to swim with a shirt on Ill take it!

meal 1 - vega wfo, soy yougurt, strawberries, blueberries, ground flax
meal 2 - lentils & brown rice, Clif builder bar
meal 3 - tofu, peppers, coconut milk, yellow beans
meal 4 - vega wfo w/coconut water
meal 5 - tempeh bacon, guacamole, 1/2 bagel, peanut butter

picked up my kit for sundays race. I also got my cycling license in the mail today. The race will be a sucess if i don't crash! I love how the kits matches stefan. looking slick!

All I reallty want

tired and sore getting up this morning. I feel like I can't get enough sleep the last couple of days. Guess my needs to get back into the routine after having so many days off.

swim - 400 of drills as a warmup (100s of switch,catch, shark, hesitate) then 2,000 as 25 hard and 25 easy. I timed it just to see what it ended up being not that i was going for a good time because of the easy part. ended up being 38.45. Did 50 of breast stroke to cooldown and 50 of butterfly kicking.

I felt good swimming but i was sore going into eva. surprisingly i felt ok doing it. not fresh but able to survive.
cf wod - "eva"
5 rounds for time of
Run 800 meters (rower)
30 kettlebell swings @ 44
30 pullups (on rings)

time - 45:52

I used the rower because it was raining and i needed to go back to work when I was done. This is my first time doing eva with the rx weight. before i used to swing a 35 for it because of the high numbers of reps. but i made it all the way through using the 44. decided to do the rings pullups since my hand still has an open tear on it and 150 pullups would only make that worse and it would be nice to be able to hold onto my bike this weekend during the race.

meal 1 - vega wfo w/coconut water
meal 2 - veg wfo, soy yogurt, ground flax, strawberries, blueberries
meal 3 - clif builder bar
meal 4 - tofu, spinach, peppers, zucchini, guacamole, roasted yams

Make You Feel Better

thanks everyone. it was weird because i don't even know anyone else that is sick and i agree it was late in the season. it's been 10 - 15 years since i had something like that. and i hope it is that long before i get it again!

started training again today - 45 minute TT in the pool. Swam 92 laps was almost done with my 93rd lap is i was counting correctly. Which is always questionable when it gets to be that many laps. I felt good swimming, I didn't feel like i was going fast or even working hard. Felt like I had a good pace and wasn't struggling to maintain it. Had a few swim cap issues where it won't stay on my head. I had hair hanging out of it for most of the workout because i refused to stop and fix it. so i just kept pulling at it on my flip turns.

CF workout - barbell complex. i felt like it went horrible. I made it through but I felt really bad through the whole thing like I really needed to rest between the rounds. I felt weak and wiped out.

5 rounds of 4 reps of each
1 rep the entire series below
Front Squat
Push Press
Back Squat
Reverse Lunge Right
Reverse Lunge left
Push press (behind the neck)

round 1 - 65
round 2 - 70
round 3 - 75 - failed on the BTN PP on the 1st rep so I dropped the weight to 65
round 4 - 70
round 5 - 65

I put the bar down between reps to reset. I know in a complex your not supposed to do that but I really hurting today. I also took a little break between rounds. the squats were easy. The push press especially the BTN was rough. The lunges were a fun challenge. Maybe i went to heavy but I don't think so. Hopefully today was just an off day as my first time back and I am better tomorrow.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, vega wfo, ground flax
meal 3 - tofu, brown rice, veggies

Over the edge

swim - 500 yards of drills (100s of the usual suspects) then 1,000 paddles and pull buoy. Only stopped cuz i lost my paddle once and had to fix my pull buoy a couple of times. I swim very smoothly with paddles although i don't know how good my speed is with them. Finished with 500 of fins and kicking. side, streamlined, switch. I've been doing so much drill work lately i feel like i don't even swim! that changes for next time. looking forward to it.

cf wod -

4 rounds for time of
15 Deadlifts @185 lbs
20 box jumps @ 24 inches
time 16:13

I did my usual warmup plus 5 minutes of jumping rope to get ready for this. Then warmed up my deadlift from 135 to 215. Decided 185 would be a painful enough weight to use for the wod. Still don't think im fully recovered from previous workouts. felt pretty good the first round i was done in 3 minutes. 2nd round was 4 minutes. and it got worse from there. I was back to "crossfit" feeling or being a little dizzy.  The deads were feeling heavy it was getting challenging to maintain good form. My foot started to hurt a bit on the 3rd round of box jumps. Gonna have to work on that tonight.

meal 1 - vega wfo w/coconut water
meal 2 - hemp bagel & peanut butter
meal 3 - tofu, veggies, brown rice
meal 4 - clif builder bar

Hurt

Feeling the effects of "cindy" today. I didnt get much or good quality sleep last night either so that didn't help the recovery process. it really makes such a difference. Just more sore than expected to be from a bodyweight wod. Didn't do an endurance wod in the morning like I normally do. Just wasn't feeling up to it. I had to shovel my car out of 8 inches of snow instead. wasn't very much fun. Foot is a little tender today too. Tonight I need to do some mobility work I didn't have time for any last night.

CF wod -
21 - 15 - 9
Overhead squats @ 35lbs bar from the ground squat onto a medicine ball
GHD situps
time 7:43

I am horrible at overhead squats. I took a long warmup trying to get myself more mobile today. then did some OHS lifts to get ready for the wod.
OHS
pvcx5
15x5
25x5
35x5
45x5
55x5
35x10

I started the bar from the ground so I had to muscle snatch it anytime I dropped it. I had to ditch it a few times. I still have trouble letting the bar roll back so sometimes when i am coming up from the squat the bar is too far forward and my balance goes to shit so i have to ditch it forward. I used the medicine ball to make sure i was going to depth but that ended up being a bad thing too because i found myself almost sitting on the ball and then pushing up instead of just touching and going nice and fast. But it is a starting point. I made it through the wod. It's more skillwork for me because of the level i am at with OHS. I almost feel like making my warmup things i am horrible at or hate everyday so i get better at them and don't detest them so much.

meal 1 - granola & soymilk
meal 2 - clif builder bar & 1 scoop vega wfo w/coconut water
meal 3 - tofu, peppers, zucchini. onions, daiya and guacmole

breakdown

bike - 3 mile warmup - 24 rounds of tabata on the trainer. Used a hard gear 20 second on 10 seconds off. distance - 2.48 hear rate avg 137 max 148 cadence avg was 68. 1 mile cooldown.

Cf wod - "cindy" - 20 amrap of
5 pullups
10 pushups
15 squats

18 2/3 rounds complete plus 6 squats. last time i did this wod 1 had 17 2/3rd complete. i really wanted to get 20 but it gets tough. I kept moving the entire time but the last couple rounds weren't as fast as the first couple of rounds.

Run 4 miles. Left foot started getting a little numb towards the end of my run. When I was done I noticed my left foot was sore in the same spot as last time. Im convinced it is from the orthos. I think the running is getting a little better. My earth shoes came today! Damon's carbon sonic wing arrived also. That is going to have to be a weekend project.

Meal 1 - 3 slices hemp bread w/peanut butter
meal 2 - vega wfo w/coconut water
snack - cashews
meal 3 - seitan & chickpeas piccata
meal 4 - clif builder bar
meal 5 - tofu, peppers, zucchini, onions,daiya, guacmole

The Boxer

Woke up this morning with really tight lower legs. I could barely even stretch them at first. I ordered a pair of Earth Shoes to try to get my heel cords stretched out. I had them in the pasted and they keep your foot at 3.7 degrees of dorsiflexion. Meaning your toes are actually higher than your heels. They are comfortable although not all that attractive looking. But ill take anything that stretches my stick legs out.

Swim - all drills all day long! Kinda boring. did 2,000 worth in 100s of switch, catch, drag, shark, hesitate, side kicking, streamlined kicking, head lead. 50 breaststroke to cooldown


Regular warmup + 3 x 5 KB swings @ 44

5 minutes jumping rope

cf wod -
7 rounds for time of
5 burpees
10 GHD situps
15 Back Extensions

time 9:20

First time doing burpees in a long time. This was a good amount to start with because I was able to power through them fast and keep good form and get good jumps with them. The legs had a good burn with these 3 exercises together.

5 minute of jump roping

some heavy bag work - just because - i should use the extra time to work on crossfit skills but it is just fun to have a heavy bag available again.

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, blueberries, strawberries, ground flax, mac nuts
meal 3 - cashew & red lentil burger, roasted green beans & yams, tofu, mushrooms, red peppers
meal 4 - clif builder bar
meal 5 -

Stefan my prince!

woke up this morning feeling like I needed some more mobility work. My left foot is sore. It started last night after my run. Maybe adjusting to the new adjustment the doc did to my orthotic or i was running stupid when my foot when numb and i didn't realize it. Or i hurt it during the mob work i did before i ran. Spent some quality time riding stefan this morning. Did a 2:30 minute ride. Covered 35.35 in that time. I did a little warmup (less than a mile) and a cooldown mile afterwards. avg speed 14.1 max 32.2 avg HR 135 max 154. It was an interesting ride. my legs pretty much hurt for the first 45 minutes. They were probably not recovered from yesterdays ride or run. Or it was so damn cold it took them that long to warm up. I think my hammer gels were partially frozen when I was eating them. I just tried to keep my cadence up and didn't attempt to push any hard gears when I was hurting in the beginning. After that I actually felt better. I was thinking about a lot of things when i was riding today. working on my cornering, line and climbing. All of them feel like they are getting better. Did some gel and salt on the ride but im not sure i really needed it. Garmin had me at 1,655 calories burned for the ride which is below 2,000.  Did 3 gels every 30 minutes starting after an hour and 2 salts - 1 an hour.

meal 1 - granola & soy yogurt
meal 2 - tofu, peppers, mushrooms, peanut butter

running with the devil

had bike class this morning, i was tired and slow moving getting up this morning. My last class is next week and we are going to take it to the road if the weather permits. Ill like that better than the trainer situation for sure. We did some sprints, simulated hill climbs, an 8 minute TT, high cadence riding all with recovery in between.

Also did a 6.5 mile run today. Did 5 miles of it with my friend Angie and then did the last 1.5 miles by myself. It was a cold and windy run. I did a bunch of mobility work before I went out. Didn't have any pain running but my left foot went numb again. I don't think it is the shoes because I had my yanks completely open so they could stretch as much as they needed too. Also as soon I stop running it goes away. The hard reality of mobility work is now that I ran I feel like I need more mobility work. it is a vicious cycle. I feel like I can not get ahead of getting these lower legs stretched out.

meal 1 - vega wfo w/coconut water
meal 2 - tofu, eggplant, red pepper
meal 3 - tofu, eggplant, red pepper, soy yougurt & granola

Damon - to tame

swim - 3 x 500 yd drills, 100s of switch, catch, drag, shark , hesitate, head lead, side kicking, steamlined kicking.

500 yard TT - 8.45 - pretty consistent with the one i did a few days ago.

got to start jumping around again today!

5 minutes jumping rope

15 box jumps @ 12 inches
15 box jumps @ 18 inches
15 box jumps @ 24 inches


row 1 mile for time - 7.32

3 x 30 seconds of hollow rocks. all of the GHDs have paid off these didn't even hurt!

more box jumps, then 5 more minutes of jumping rope, this time mixing in single foot and running in the rope.

my foot felt ok while I am doing it. Afterward it pretty much feels like it does when i get done running. A little tender like it has been worked but not really painful.

There is now a heavy bag hanging in the gym so i had to throw down some punch and kick combos. that felt awesome! It is going to be hard for me to go into the gym and not hit this bag everytime I am there.

i finished reading born to run last night. what a great book. I highly recommend it.

meal 1 - vega wfo w/coconut water
meal 2 - soy yougurt, blueberries, ground flax, vega wfo
meal 3 - lentil sheperds pie
meal 4 - clif builder bar & mac nuts
meal 5 - tempeh bacon, granola & soymilk, peanut butter

I had a trial of a bike ride today and not of the time sort. my date with damon: chased by a dog, stuck in a car accident, launched my water into the road, and had a kid with a scooter try to take me out. Im not great at riding my tri bike in the city yet. I have to get more comfortable on it. I went back for my water. I guess these aero bottles don't hold on well to the bike. The police actually let me ride through the accident while all of the cars had to wait for it to get cleaned up. The cop actually said to me be careful out there people are just not watching today. probably because of the nice warm weather or it's a full moon soon who knows. I was able to outside the dog. It was a big german shepperd! and i managed to swerve around the kid without dumping my bike. Thankfully this was just a getting used to the bike kind of ride instead of a workout or I wouldn't have gotten a very good workout in. I am going to have to find places to ride Damon that have less traffic. I am liking the saddle more that i am out on the road. I am not in love with the gearing. I might have to change that.

so fast, so numb

started off the day with some back squats. All were done onto a medicine ball to ensure depth

45x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
125x3
125x3
120x3
120x3
115x3

I know 125 isnt my max because I was still moving the weight quickly but it was the sticking point where I had to force myself to go down to depth with the weight. also didn't have a spotter available so it was a good working weight.
I prefer to do my cfe stuff in the morning and the cf afterwards. sometimes the timing doesn't work out that way.

run - 3 miles - time 27:30 - starting to get a little faster but still too slow for my liking!

Went back to the foot doctors today. he doesn't want me to race on sunday. he said to give it another month and then start with a 5k. I am sad about that but I really can't run well anyway, however that doesn't stop me from wanting to. he wants me to give it a few more weeks then start doing speedwork and then start racing. Still doesn't want me running hills yet either. but I did get cleared to start trying out jumping and see how it goes. so do i listen or do i race anyway? if i am really running as fast as i can then whats the difference between going to the race and running this pace compared to just training. I'll have to sort that out in the next few days. He does think Ill be 100 percent by june. I should have expected this but it was crushing to hear.  It's probably the correct the decision  and it if left to my own mine not the one I would make most likely.
Luckily I was commuting on stefan today so that softened the blow a bit. I just love riding that bike!


meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar & mac nuts
meal 3 - tofu, peppers, zucchinis, guacamole
meal 4 - lentil sheperds pie (mushrooms, peas. carrots, taters, cauliflower, lentils), peanut butter

no line on the horizon

swim - 1000 of drills, 100s of switch, catch, side kicking, streamline kicking, shark & hesitate

500 yd TT - 8.46 - wow! felt like I was going so much faster I was kinda shocked when I saw the time.

cf wod

4 rounds of
row 200 meters
30 goblet squats - 2 - 26 lb kettlebells racked - 52 lb total - onto a med ball
row 200 meters
30 GHD situps

time 24 minutes

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, blueberries, ground flax, mac nuts
meal 3 - clif builder bar, mac nuts
meal 4 - lentil & peanut patty, roasted green beans & yams

I ordered an xlabs carbon sonic wing and a bag to put stuff on damon. Hope this setup works out when I get it.

drive

tri bike on trainer - "lactate shuffle" - warmup - 13 minutes, then 5 minutes on, 2:30 off, 6 minutes on, 3 minutes off, 7 minutes on. 5 minute cooldown. Pushed a hard gear for this whole wod. bad news is my garmin wasn't charged so I don't have any distance, speed, cadence data.

cf wod
Deadlift - 1 - 10 - 1 - 20 -1 - 30

warmup - 135,155,175,185,195,205,210,215,220, 225,230,235,240,245,250 (fail)205

This is a 15 lb PR for me on my deads! Kinda funny it would make it's appearance on a day when I wasn't even doing a strength wod but rather warming up to do a metcon wod.

setup 2 bars
heavy bar for the 1 rep @ 205
metcon bar for the reps @ 135

Wod time - 4:25

I went too light on this wod. I went unbroken through all of the reps. I definitely should have gone heavier on the metcon bar. and I think I should have gone a little heavier on the heavy bar since i pulled that off the ground fast too.

meal 1 - granola & soymilk
meal 2 - clif builder bar & mac nuts
meal 3 - falafel & red beets
meal 4 - vega wfo w/coconut water
meal 5 - lentil/peanut patties, roasted green beans & yams




I took Damon, my new cervelo p2 outside for the first time today. It was so nice to be on him off of the trainer for once! It was an easy spin just to get used to the handling. All went well. There will be an adjustment period as I acclimate more but overall don't see any major issues. I even felt it was easier to climb which i know it isn't supposed to be. Has to be the weight difference.

Effect & Cause

first off I absolutely hate the time change bs. I was tired and crabby getting up this morning. Had a hard time falling asleep last night (did get a lot of reading done, still LOVING born to run, great book!!) and getting up this morning. Glad it was only a drill day at the pool as I wasn't feeling energetic. I basically go to bed around the same time every night and wake up in the morning before my alarm goes off. But that one hour difference always screws up my internal clock.

swim 1700 of drills 100s of switch (both hand and head lead), catch, drag, shark , hesistate, side kicking, steamlined kicking

cf wod - "nancy"

5 rounds
Run 400 Meters (Rowed)
15 Overhead Squats @ 65 lbs (used 2 x 10 lb dumbbells = 20 lbs total)
time 23.26

why was the time so long and the weight so low? I am HORRIBLE at Over head squats. OHS and Snatches are my worst moves in crossfit for sure. I did all of these onto a medicine ball so the depth was good. Biggest problem is I have a hard time getting my surgical shoulder back into the position. I know it has been a long time since my surgery but in this situation it is still a factor. Because I used the dumbbells I had to stabilizer my shoulder more with the weight overhead making it harder and also I couldn't
use the other shoulder to cheat with a bar to pull this shoulder back. The wod went down where I couldnt connect more than 3 -4 OHS in a row and all of the pain was on the post op shoulder. When I cant get it back and i have to push the weight up with my squat it starts to come forward and that doesn't equal good things. This is the first time I am going these since my foot surgery and I havent worked on them much due to various injuries so maybe someday I will be better at them with some work. Feet felt ok on the rowing a little tight towards the end. I stretched the hell out of my lower legs and shoulder before the wod.

meal 1 - vega wfo w/coconut water
meal 2 - soy yougurt, blueberries, strawberries, ground flax, vega wfo, mac nuts
meal 3 - tofu, red peppers, green beans, roasted yams, guacamole

blue

had to get a quick crossfit wod in this morning. Did a 20 minute AMRAP of Row 400 meters, recover 30 seconds. Got 8 full round in and 291 meters of the 9th round. strange thing happened while doing this. Both of my feet were aching. Ive never had trouble with my feet before during rowing.

took my road bike out today even though it was cold just to feel some movement! 4 rounds of 25 minutes on 5 minutes off. Because I was outside in the cold for this I didn't take a full rest for those 5 minutes. I actually kept moving (to stay warm) just eased the pace a bit. I covered 28.11 miles avg speed 14 mph, avg hr 131 max hr 156 avg cadence 86 max cadence 113. Glad I didn't take my tri bike since I ran into some roads covered with running water. The road bike seat is way more comfortable and I road in the drops pretty much the whole time.

meal 1 - vega wfo w/coconut water & ground flax, banana, very small oatmeal
meal 2 - clif builder bar
meal 3 - granola & soymilk, mac nuts
meal 4 - tofu, red peppers, zucchini, guacamole

running down a dream

warmup spin, then several 30 -45 seconds intervals of 1 leggers with recovery spins in between. 3 x 3 minutes on - 3 minutes off. On - all out effort - off - recovery spin. Then had to put our bikes in the hardest gear available and do all out sprints starting with 10 seconds and increasing up and back down to 10 seconds. recovery spins in between. 5 minutes riding at 110 cadence. cooldown spin.
Covered almost 13 miles. Most of these workouts are very similar to crossfit workouts the exception between for CF rest is actual rest and compared to recovery spinning. got to see some speed numbers up in the 20s range. maxed at 25mph. not too bad for being on the trainer.

Run 6 miles - Went with my husband. We discussed the race next week. He also thinks I shouldn't do it. It is the 1st race of the season and there will be plenty after that too. When will I be ready? Foot was still a little touchy before I even started this. It went ok but I was running slow not really trying to push the pace. with about 1.5 miles left in the run I started getting some tingling numbness in my feet but it was better than last time as they never went completely numb. Foot was a little tender afterwards. i was trying to think about having a higher cadence turnover when running today

meal 1 - granola & soymilk (small before class)
meal 2 - vega wfo w/coconut water
meal 3 - 2 slices hemp bread w/peanut butter & gardein "chik,n"
meal 4 -  soy yogurt, soy milk, blueberries, strawberries, ground flax, cashews, almonds, vega wfo
meal 5 - minestrone soup, rigatoni w/tomatoes & basil & broccoli

Easily

swim - 500 of drills. 100s of switch, catch, drag, shark, heistate. Then 35 minute time trial - 74 laps covered. (if i counted correctly) wanted to get 80! I need to go harder on these longer efforts and not settle in so much.

cf wod

5 rounds of
9 kettlebell swings @ 44lbs
9 GHD situps
7 kettlebell swings @ 44lbs
7 GHD situps
5 Kettlebells swings @ 44lbs
5 GHD situps

time 11:18. All swings were american. I have to say this was on my my most favorite wods. I went unbroken on everything. Probably because i love KB swings and GHDs!

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, ground flax seed, strawberries, blueberries, vega wfo
meal 3 - tempeh & black eye peas balls parmigiana
meal 4 -

A Question of time

bike - 3 mile warmup. then 10 rounds of 45 seconds on 15 seconds off. distance = 2.15 avg speed 14.5 max 20.3 avg HR 148 max HR 157. 1 mile cooldown.

CF wod - 3 rounds of 20 front squats @65, 10 Ring Pushups.

time 5.02

warmup weights - just some extra squatting to get back into it
front squats
45x5
65x5
85x5
95x5
100x5
105x5

Went with 65 for the wod wasn't sure what to pick because it is a lot of squats without a breaks so i went light. Decided to do the pushups on the rings just to make them harder since there was only 30 of them.


meal 1 - granola & soymilk
meal 2 - vega wfo w/coconut water
meal 3 - tempeh, peas. broccoli, mac nuts
meal 4 - clif builder bar
meal 5 -

Foot is still a little sore.  I go back to the doctors in a week. The first race I was thinking of doing is on the 20th.

Running to Stand Still

the pain/tightness in my left leg went away but my heel is still sore today. 

 

Swim - 5 x 100 drills to warmup, switch, catch, shark, hesitate, 1 leg side kicking alternate every 25. then 2 x 800 on 1 minute rest. 1st - 14:40 2nd 14:30. Felt pretty good on these.

CF wod - AMRAP 12 minutes of
5 Deadlifts @ 175
7 GHD situps
9 full rounds and 4 deadlifts in the 10th round.
The deads were feeling heavy by round 2!

Got my CFE cycling gear today. Gonna ride in it tomorrow. BUt so far I am liking it.

meal 1 - vega wfo w/coconut water
meal 2 = soy yougurt, strawberries, blueberries, ground flax, vega wfo, mac nuts
meal 3 - clif builder bar
meal 4 - tempeh, peas. broccoli, mac nuts
meal 5 - tofu, daiya, corn tortilla, peanut butter

 

descretion smile

swim - mostly a recovery workout - all drills today 2 sets of my normal 500 of switch, catch, drag, shark, hesitate (100s) then I did 2 sets of kicking drills, 100s of side kicking, switching sides every 25. 100s of streamline kicking, then I did 100s of paddles with pull buoy, 100 head lead, 100s of paddles with fins.

Then did my run today because of weather reasons for the rest of the week. ran 5.5 miles. Went a little faster this time at 53.24. I was feeling my heel a bit but the major issue was my left leg went numb. I've had issues with that before. It's feeling pretty tight now. Not sure what's going on with it. My foot is a little sore too.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, ground flax, vega wfo
meal 3 - black bean & yam tacos, guacamole
meal 4 - clif builder bar
meal 5 - tempeh w/cherry balsamic reduction, broccoli, peas, peanut butter

Living Well is the best revenge

did a heart rate test on my bike this morning. Since i am not able to really go after it running right now. Did a 20 minute warmup and then took the test for 30 minutes. avg hr was 131 max was 159. Both are too low in my opinion and i want to do it outside. It was hard to really go after it for 30 minutes straight on a trainer. especially since my legs were already sore for yesterday's Cf wod and tababa bike. 6.89 distance in 30 minute and avg speed of 13.6. I finished well but I don't think I went hard enough in the beginning. did a 10 minute cooldown.

cf wod - 6 rounds of 100 ft walking lunges, 6 GHD situps, 6 pushups. time 10.05. This wod hurt my already sore legs. But it was good wod for today. I hurt my thumb somehow yesterday and i don't really have gripping ability. its better today than it was yesterday so i hope it isn't anything serious.

meal 1 - 2 slices hemp bread with chocolate peanut butter
meal 2 - granola with soy milk
meal 3 - edamame pesto, spinch brown rice linguine, black bean burger, mac nuts

sunday

cf wod - 20 back squats @ 95 lbs, 40 toes through rings, 6- kettlebell swings @ 35lbs - time 10:12
this was a grip crusher from rings to KB! I warmed up with pushups pullups & air squat. Then did Kb swing @ 35x5, 44x5, 53 x 5, 53 x 3. Also worked on my back squats a bit trying to pick a weight for the wod. went 45x10, 65 x 10, 85x5, 95x5, 105x3. Almost feels weird being under a bar again it has been so long.

Bike Tabata wod - 16 rounds of 20 on 10 off. distance = 1.96 avg speed 15.1. was on the trainer. did warmup 3 miles and cooldown 2 miles.

meal 1 - vega wfo w/coconut water
meal 2 - edamame pesto W/spinach brown rice linguine, roasted asparagus, peanut butter
meal 3 - black bean burgers, roasted yams & broccoli, peanut butter

born to run

Got to actually use my new carbon fiber tri shoes with my new speedplay zero stainless pedals.  They are a little harder to clip into than my looks but I think I just need to get used to them. I had class this morning which a lot of red-lining make efforts with recovery spinning. We were doing 20 second sprints with 20 seconds of recovery riding.  did a simulated hill climb and  a high cadence 5 minute.  Had to get my bike adjusted today because my bike tire was hitting the frame. I'm going to do more stand alone cycling races this year. I'll be riding as a member of Upstate Velo. I need to get a USA cycling license. 1st race is in a month it is a Team Time Trials- of 5 miles with 5 riders/team. Then 25 mi Points Race, controlled 1st 1/2 allowing regrouping between sprints.I'm not a great rider so hopefully this will make me better. It's a great year to do it too because I doubt I'll be doing a lot of road running races ( especially early season ones)  because of the situation with my foot. I definitely want to improve my cycling and I think it will really help my tri times since the bike is a big split of the iron distance races. Basically there are a bunch of crits as well as some longer road races and time trials.

Ive been reading "born to run" lately and it is a great book. I am really enjoying it. Did a 5 mile run today with my husband. It went ok. I am still slow!!!!!!! It was windy the whole time which didn't help my speed.
  
meal 1 - peanut butter, grit tofu, broccoli, yams
meal 2 -vega wfo w/coconut water
meal 3 seitan, brown rice, chickpeas, butternut squash, yellow beans, red peppers, carrots,
yogurt blueberries, ground flax seed

Swimsuit Issue

swim - 500 of drills to warmup, switch, catch, drag, shark & hesitate in 100s. Then 30 minute TT - completed 63 full laps on the 64 lap when the alarm sounded. If I counted my laps correctly which is always tough for me. I settled into an easy to maintain pace and I am a little disappointed with how this wod went. I wasn't swimming hard enough. I didnt feel like i suffered enough when it was over. I need to push myself harder over these longer efforts. Felt like HR was low and nothing was sore I must have been doing it wrong!

cf wod - deadlifts - did 5 lb increments from 95 lbs to 210. on 210 I started to notice my foot and it was getting harder to lift so i stopped there for the day. Even though it is 20 lb under my previous max.

Felt like doing some KB swings so went 35 x 5 , 44 x 5,5,5, 53 x 5, 5, 5, just want to start swinging the heavy bells again!

meal 1 - vega wfo w/coconut water
meal 2 - tempeh bacon, mac nuts
meal 3 - clif builder bar, mac nuts
meal 4 - tofu, chickpeas romesco

Scream in Blue

Started the day with my CF Wod so that I could run outside when it was light out and warmer.

CF wod - "helen"
3 rounds for time
Run 400 meters
21 Kettlebells Swings @ 35 lbs
12 Pullups
Time 12:27 PR - 4 seconds faster than last time! Had to sub rowing for running. Went unbroken on the first 2 sets of swings. Grip was falling but the end of the 3rd round. Did all pullups as singles.

4.5 mile - my pace is still slow. I really hope it improves soon as i can't seem myself road racing with the pace im running. Im concerned about it but I'm trying to be reasonable about it too.

meal 1 - tofu, red onion, yellow peppers, daiya, peanut butter
meal 2 - vega wfo w/coconut water
meal 3 - cumin lime tofu & roasted yellow beans, clif builder bar, mac nuts

More speedplay issues. Can;t get them to fit correctly on my new tri shoes so I can't actually clip in. My shop is talking to speed play about it. waiting to see how it turns out. Got to bring Stefan home last night. He's been boarding at the bike shop for a few weeks. He looks super sexy with his new blue tape.

Road Trippin'

bike - on trainer - warmup - 3 miles then 12 rounds of 1 minute on, 30 seconds off. distance - 2.95 avg spd 14.3 1 minute cooldown.

Decided i couldn't take driving my car anymore and that I needed to get out on my bike again so I start back commuting on my bike today. decided to take my mountain bike since the roads still have some ice and lots of dirt. It felt great to be back riding on the road again!

cf wod - 20 minute AMRAP of 7 Dumbbell Push Presses ( 40 lbs total) & 6 walking lunges - completed 29 rounds. that was a lot of push presses!

going to a bike class tonight all about stretching. I can use it. Need to get a USAC license for the bike racing im going to do this season. On a team for road races, crits, Time trials.

meal 1 - tofu, yellow pepper, red onion, guacmole
meal 2 - vega wfo w/coconut water
meal 3 - orange glazed tofu, broccoli, clif builder bar & mad nuts
meal 4 - BBQ tempeh & Yams

Why is it alwasy this way?

swim - 500 drills - feeling tight and sore in the shoulders. most likely the turkish getups. 100s of swith, catch, side kicking, shark, hesitate. 8 x 100s on 4 minutes rest.
1 - 1 :30
2 - 1.27 PR
3 - 1.31
4 - 1.29
5 - 1.29
6 - 1.31
7 - 1.28
8 - 1.30

Finally broke into the high 1:20s for my hundreds! Happy about that, slowly getting those time down!

CF wod - 10 rounds of 10 pushups, 10 dips, 10 GHDs
time - 20.29
as if dips weren't hard enough, having them come after the pushups made the worse. I did them between 2 boxes with a toe on the ground for assistance out of the bottom as needed.


meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yougurt, blueberries, ground flax, mac nuts
meal 3 - tofu marsala, mushrooms, banana, almonds
meal 4 - clif builder bar

Gimme Gimme Shock Treatment

Took an unplanned rest day yesterday. Why? I felt I needed it. Just was overly tired and sore. It was my first day off in 2 months.

meal 1 - vega wfo w/coconut water
meal 2 - soysage, taters, mushrooms, onions
meal 3 - lentils & brown rice
meal 4 - clif builder bar
meal 5 - hummus, steamed broccoli, peanut butter

Swim - 400 drill - 100s of switch, catch, shark & hesitate, 4 x 300 (100 as race start, settle into race pace for last 200) on 45 seconds rest. #1 - 5.02, #2 - 5.10, #3 - 5.15, 8 x 25 sprints on 30 second rest - 6 at 18 seconds last two - 19 seconds. 200 cooldown with fins, 100 side kicking switching every 25, 100 streamlined kicking, 100 breaststroke

Run - 3.95 miles. - still slow!

CF wod - Was supposed to be 40 Turkish Getups. I did them for 30 minutes straight i don't know how many reps it was. used a 18lb KB to start and about halfway upgraded to a 26 lb Kettlebell. It's been awhile since i've done these. I should do them more often then are good for my surgical shoulder.

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, strawberries, blueberries, ground flax, mac nuts
meal 3 - tempeh, carrots, potatoes, yellow beans, tomatoes
meal 4 - clif builder bar

The Wanderer

Bike - had my class this morning. Got damon hooked up with his new garmin sensor. sadly I couldn't get it to work during the class because it was picking up other sensors but after the class I got it to work so I will have data again for me rides. Yippee. Gonna keep me honest. main sets of the class today were an 8 minute TT at 100 percent effort. a 10 minute hill climb hard gear low cadence grind. and a 5 minute high cadence spin .There was other riding involved too not sure how much before of the sensor issue. legs are always cooked after this class.

Run - 3.5 miles. Still slow going! I need someone to run behind me with a taser or something. had to immediately get to the pool to get my swim wod in. Foot was a little sore afterwards. Oddly my left leg bothers me more than my right foot.

Swim - 300 drills to warmup, catch, shark and hesitate. My lats and shoulder were killing me for the entire time in the pool. Strangely they were not hurting at all until I started swimming. I think it is was from the cf wods yesterday. 500 pull, 5 x 100s at race pace on 20 seconds rest. Swam these at 1:40. Not sure if that was my race pace or not but I wasn't feeling speedy in the pool tday. finished off with 500 easy.

meal 1 - clif builder bar
meal 2 - tempeh, spinach, red peppers
meal 3 - vega wfo w/coconut water
meal 4 - 2 mexican pizza (black beans, tomatoes, cabbage), peanut butter

im register to race the "run for the red" marathon as part of a relay team. This is the course that Ironman Pocono mountain is using so I wanted to get out on the course before IMPM and check it out. This will be a half-mary a few weeks before eagleman. Really hope my running gets better and fast!

Into the Groove

bike - 13 minutes warmup, 30 minutes of 40 seconds on 20 seconds off 7 minute cooldown

cd wod - "daniel"

50 pullups
run 400 meters
21 - 65 lb thrusters
run 800 meters
21 - 65 lb thrusters
run 400 meters
50 pullups
time 20:49

Had to really sub for this wod too. All of the running I did on the rower. I also did the pullups on the rings because my hand is still torn up and bleeding. I couldn't get through 100 kipping pullups without trauma. Those were tougher than I expected. Did the thrusters as two seperate movements. 21 front squats @ 65 lbs. then when I was done with those i did 21 shoulder presses with 45lbs. I was push pressing the weight a bit because it was tough.

meal 1 - tempeh bacon
meal 2 - vega wfo w.coconut water
meal 3 - clif builder bar
meal 4 - tofu, yellow pepper, onion, arugula, daiya

The becoming

swim - 500 drills - switch, catch, drag, shark and hesitate
400 pull - 7.14
2 x 200 pull with paddles 3.54 - 3.55
2 x 400 on 20 sec rest - 6.59 - 7.00 - kinda funny this wasn't a time trial but this is an improvement over my last 400 which was 7.17
100 cooldown with fins

run - 3.25 miles - time 32.18 - i forgot my gps watch so i used mapmyrun and came up with a loop near my office. next time will be 3.5 which is what i was supposed to run today.

CF - 60 kettlebell clean & presses with 26lbs. time 4:40. 30R/30L - I did a few warmups with 35 but I didn't think I was going to make it through all those presses with that.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, blueberries, strawberries, ground flax, vega wfo
meal 3 - 2 clif builder bars ( i was starving!)
meal 4 - tofu, spinach, guacamole, banana

Hells Bells

wod 1 - bike on trainer - 13 minute warmup. then 9 minutes on 3 minutes off 7 minutes on 3 minutes off 5 minutes on. 7 minute cooldown.

wod 2 - "helly" this was modified so much i can't even call it Kelly
5 rounds of
Row 400 meters (supposed to be a run)
30 steps up onto a 24 inch box (supposed to be box jumps)
30 wallballs - 14lb ball @ 9 ft target (hells balls)
time - 34.44

Been awhile since ive done wallballs. they were rough at the beginning but got better as it went on.

meal 1 - tofu, spinach ,guacamole,banana
meal 2 - vega wfo w/coconut
meal 3 - soysage, broccoli, clif builder bar
meal 4 - tofu marsala, mashed parnsips, zucchini, peanut butter

pride (in the name of love)

swim - 500 drills - 100 balance, 100 switch, 100 catch, 100 shark, 100 hesitate

5 x 300 on 25 sec rest - odd intervals - swim even interval - pull

1 - 5.23
2 - 5.32
3 - 5.27
4 - 5.51 - lost pull buoy on last turn and had to hunt it down!
5 - 5.27
the streak continues - i am still faster without the pull buoy! I was feeling yesterdays wod when I was swimming. All day my shoulder has felt a little tweaked.

cf wod - 5 rounds of 50 ft walking lunges, 25 GHD situps, 25 back extensions - time - 13.36 - got a good burn on the legs.

run - 3 miles - 28.50 - my foot doesn't hurt when i run but it does seem to have a pulling sensation to it. Maybe becuase I have been working on stretching it.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, ground flax, vega wfo
meal 3 - clif builder bar & mac nuts
meal 4 - tofu & carrots (small)
meal 5 - clif builder bar
meal 6 - soysage, broccoli, banana, peanut butter

 

Received my garmin sensor in the mail today. So I can get that hooked up on my tri bike! :) Any have some data for my rides again.

I know it's true but im sorry to say

Got lots of snow last night so no trip to the pool this morning. Hit the bike wod on the trainer instead. 13 minute warmup. 60 minute time trial. cooldown for a few minutes.

cf wod - "eva"
5 rounds of
Row 800 meters
30 Kettlebells Swings @ 35 lbs
30 pullups
time - 45.16

This is a tough wod because it takes me a long time to do that many pullups. It is hard to keep the intensity up for it too. I of course tore my hand again. the grips i bought don't really seem to be helping. I am tearing my hand everytime there is a lot of pullups in a wod even though I am wearing the grips.

meal 1 - tempeh bacon
meal 2 - vega wfo & coconut water & mac nuts
meal 3 - tofu teriyaki, green beans, red beets, mac nuts

nightmares

bike - 13 minute warmup. 3 x 25 minutes on 5 minutes off. Got some snow last night so still haven't made it outside on my bike. On the trainer still getting used to the tri bike.

Run 2.5 miles. Got to go outside for this!

50 pushups wearing a 20 lb weight vest with a 5 second isometric hold after each pushups. - that hold made it rough!

Had a dream last night about crashing my bike during a race. My ankle bone was coming out of my leg from it.  so creepy.

meal 1 - tofu, broccoli, red pepper, red onion, coconut milk, clif builder bar
meal 2 - Lentil tacos, pico de gallo
meal 3 - tofu teriyaki, green beans, red beets, peanut butter, granola & soymilk

Dead Leaves & the Dirty Ground

Had my bike class this morning. Always walk out of it with sore legs! which is good! Todays focus was mostly on cadence and gearing. Talked about how to gear your bike when racing. Not to do things like dump your gears when you see a hill coming etc. Did a 4 minute warmup. Then a couple of 30 second sprints. Main set was 3 rounds of 5 minutes as 90 percent effort then 3 rounds of 2 minute efforts at 100 percent. There was recovery spinning between all. 10 minute cooldown. I did almost 14 miles on my bike. Still working on setting up damon. I tried on my new carbon tri shoes. I feel like a little princess in them they are so lite and shiny. the shiny won't last! I talked to the bike guys about my saddle. Their answer for cervelo not offering the womens compenents on the TT bike is because there is no "womens specific" Tri saddle on the market. They claim that the womens saddles Ive seen are not Tri saddles but that they would work if i want to get one. They recommeded that I wait a bit before switching out yet. I was considering through my road saddle on just to see if it made a difference before I go ahead and buy a new saddle. Their reason to wait is that I am only riding on the trainer and they suspect I will actually like my saddle more once I get the bike on the road. They claim it is a well liked saddle. I guess it is possible since i don't really move much on the trainer at all. I have plenty of time to wait and figure it out. Still working on the water bottle placement too. I tried to get one mounted in my aerobars but my bike was too small to fit. Gonna have to try other options. Got to ride stefan in class today since he has the computer that i need for the class. He looks super spiffy with his newly taped blue bars! Hope to have the garmin setup on my tri bike by next class so i can start using damon there too.

I picked up a pair of brooks glycerin 8s to use as my running sneaks. I am going to try to only use them as runners and use my older sneakers for just walking around. I want to keep better tracking on how much mileage is on my sneakers and replace them as needed. Gotta pamper the foot! The foot was still too sore to run on today but feeling better than it did yesterday.

Swim wod - 500 of drills to warmup, 100s of switch, catch, drag, shark & hestate. Pool was super crowded today. Had to share a lane. Did a 2,000 TT . time was 39.04. Kinda disappointed in this as I know I have been swimming faster. Maybe I wasn't the best lap counter. I never am. Then had to play with my paddles. They were actually easier to use than I suspected.
100 of paddles & fins
100 of paddles & pull buoy
100 paddles only
100 shark
100 side kicking switch sides every 25.
cooldown 50 breaststroke, 50 backstroke

meal 1 - clif builder bar
meal 2 - vega wfo w/coconut water
meal 3 - tofu, red pepper, red onion, zucchini, carrots, guacamole, peanut butter
meal 4 - tofu, broccoli, red pepper, red onion, coconut milk

Gimme Shelter

My foot was still sore from the shot today so I had to modify my training a bit.

Swim - 45 minutes of drills! foot was in no shape to be pushing hard off the wall. Did all drills in 100s kept mixing them up. Was working with keeping my recovery arm over my shoulders before switching lead hands. Did 3 touch catch and waving catch as well as just laps dragging my recovery hand in the 3/4 quarter position. Also did some head lead swimming to just work on body rotation. Did my usual switch, catch, drag, shark and hesitate drills too. Did some kicking and side kicking drills. Got my new fins in the mail today but it was after i was swimming so that will have to wait til next time.

CF wod - I modified Barbara by putting in leg lifts for the squats since nay kind of weight bearing/ walking makes my foot ache. it is a lot better today than it was yesterday but tomorrow I think it will be back to normal.

5 rounds of
20 pullups
30 pushups
40 situps
50 leg lifts
rest 3 minutes

round 1 - 6.17
round 2 - 6.17
round 3 - 6.13
round 4 - 5.49
round 5 - 6.04

I still have 2 raw bleeding hands from the pullups. Those were rough. I think my time went down in the later rounds because once I lost the kip I just dropped off the bar and go right back up in sets of 1 and it seems to go faster than fighting to kip. pushups and situps went unbroken. I tried to do as many leg lifts as possible without breaking.

40 minute easy spin on my tri bike on the trainer. I am getting more comfortable on the bike but still thinking about switching the saddle.

The bike shop called today that my carbon tri shoes came in but the weren't able to get my speedplay pedals so i had to order those from nashbar myself today and I hope I got everything i need.

meal 1 - vega wfo, soymilk, blueberries
meal 2 - clif bar & mac nuts
meal 3 - vega wfo w.coconut water & mac nuts
meal 4 - tofu, brown rice, broccoli, carrots, mushrooms red peppers
meal 5 - tofu, red pepper, red onion, zucchini, carrots, guacamole, peanut butter

paint it black

bike - 13 minutes warmup then some tabata! 8 rounds of 20 seconds on 10 second off. 7 minute cooldown. This is the hardest I have gone on my new bike yet. Guess I am starting to get broken into it. I emailed Cervelo yesterday to ask why they offer womens options on their road bikes etc. but not on their TT bikes. I'm curious to see their response if I even get one. I mostly just wanted to voice my opinion that it might be a nice idea since the bike can be the best piece of machinery but if you can't feel comfortable on it you'll never do well with it. I haven't decided if i am going to switch the saddle yet or not. I do seem to be doing better with it but as my mileage increases and i get out on the road ill see what's up.

great weather here again today! I got outside and did a 2.3 mile run. Had to get it in before the doc appt where he cripples me up for a few hours. It went well enough. Not really running hard but it is good to be moving!

cf wod - 60 Kettlebell Snatches - (30 each arm) for time - 26 lb KB time - 3:40
Kept the weight light as I haven't done snatches in forever and I basically want to make sure the form was on and I wasn't muscling the weight. I didn't want to accidently have to pull my foot off the ground to get the weight up. Next time I think I can go heavier.

Visit with the doc went well. Got another shot in my foot to break up the scar tissue. He thinks this will be the last one since most of the scar tissue at this point is superficial to the skin and not over the nerves in my foot. I have to keep using the Voltaren gel everyday but I am cleared to run on the flat and gradually increase my distance. no hills or speedwork yet. Only other big restriction is no jumping of any king, no jump rope, box jumps, broad jump, jacks, etc. since that is the only thing he said that could really imjure it at this point in the healing process. I have to go back in a month. The big thing he wants to me do is keep it stretched out. Im sore from the shot now. Hopefully that will be gone by tomorrow.

I've been rockin these compression socks lately and i really like them!!

Original Of the Species

swim - got to use my new fins, pull buoy & kickboard today. I am determined to learn to swim faster!

500 drills - 100s of switch, catch, drag, shark & hesitate
200 - 3.25
another 500 of drills - same as above
200 - 3.23
500 of drills - same as above
200 kick
100 side kick - switching sides every 25
50 breaststroke

i really like the kickboard I got. Have to get used to the fins. I ordered paddles too but they were missing a piece so i have to wait for my new ones to come.

run 2.09 miles - foot doing ok - back to the doctor tomorrow. dreading more shots but probably going to end up getting them.

cf wod - amrap in 12 minutes of
10 pullups, 10 situps, 10 stepups onto a 24 inch box
6 full rounds and 3 pullups in the 7th round
lost more skin off my hand.s step up felt ok.

easy 35 minute spin - still trying to get settled into my new bike. Still not used to the saddle. My surgical shoulder has been clicking when i am in the aerobars. Sometimes I can make it go away. other times I can't. That is something I am going to have to watch.

meal 1 - chocolate soymilk, blueberries, vega wfo
meal 2 - vega wfo w/coconut water, mac nuts
meal 3 - clif builder bar, mac nuts
meal 4 - tofu, red peppers, carrots, mushrooms, guacmole
meal 5 - clif builder bar, mac nuts
meal 6 - tofu, granola & soymilk