Today...

8 mile run

54:53

HR averaged 162

THRILLED with this time. First 1/2 mile in 3:25. 1st mile in 6:48. 2nd mile in 13:38. 3rd mile in 20:30. Halfway point in 27:30. 5 miles in 34:28. 6 miles in 41:20. 7.5 miles in 51:35. No GI issues. No side cramp. 

Minor pain in left hip towards the end and right when I stopped but went away as soon as I stretched it out a little bit. Haven't run more than 4 miles since accident. Hadn't run 8 miles this fast in a LONG time. Really happy about this run. Mild weather and no wind didn't hurt anything. Wore Zoot Ovwa's. 

Menu:

Lunch - three pieces of homemade pizza, bowl of frozen banana, mango and raisins.

Dinner - cookout at Lewises


Did 9 CF/CFE WODs this week. Most since week of 9/19...more than 5 weeks.

Saturday, October 29

"Barbara" this morning:
5 rounds -
20 pulls
30 hand release pushup
40 abmat sit up
50 air squat
3' rest

1- 4:23
2 - 4:31
3 - 4:43
4 - 4:47
5 - 4:47
Total time was 35:11
This WOD without hand release pushup used to take me about 3' per interval...hand release push MUCH harder...brutal. All pull up sets were unbroken pretty easily.

Today ended up being my "cheat" day.
Menu:
4 taco casa bean burritos, nachos, sweet potato chips, almond butter, raisins...stuffed when went to bed.

Today...

Overslept by an hour this morning...barely made it to RPM in time.

RPM:
HR averaged 143 for 50'

CF:
3x
100m walk with 50# DB overhead (L arm)
30 GHD sit
100m walk with 50# DB overhead (R arm)
30 back extension

Time - 15:51

Played basketball for an hour at lunch

Menu:
LARAbar (pecan pie), 
Dinner was large salad, cooked veggies, mung beans, wild rice and homemade salsa.
Snack was oatmeal, blue corn chips, carrots/almond butter, frozen banana

Total Calories - 1,903
P - 14%
C - 58%
F - 28%

Thursday, October 27

CF Richardson this morning.
10x2 DL
225, 235, 245, 255, 265, 275, 285, 3x 275 (leg felt fine except when my arm would rake across my scar...ended up bringing my legs in and griping the bar outside knees)
3x max rep HSPU (20, 16, 14) surprised at those numbers. They did HSPU with Abmat under the head which is higher off the ground than I've been doing at home.
Then...
36 T2B
20 roll outs
20 GHD situps
24 abmat situps

CFE:
Indoor trainer
10' WU
3x 1:38 on, 90' off
3x 3:16 on, 2' off
HR averaged 146

Menu
shake after CFE (almond milk, blueberries, hemp protein)
Large salad, cooked veggies, oatmeal, 3 eggs, frozen banana, tortilla from Rosa's, mung bean

Total calories - 1,438
P - 20%
C - 56%
F - 24%

That's four good eating days in a row...the previous two weeks of several "bad" eating days caught up with me. Was starting to feel "fat"...

Wednesday, October 26

Travel day...ended up taking a complete rest day.
Was going to run in the afternoon but ran out of time and traffic in Dallas is terrible.

Menu:
2 trips through Jason's Deli, 4 organic, sesame crackers, cashews, veggie chips, dried mangos, oatmeal, 2 lara bars, carob cubes

today...

Don't know what else to label the posts now...date is already on here.

CF:
21-18-15-12-9-6-3 of
pullups
HSPU

17:36
only the 18 pulls were broken (all HSPU were broken)...and that was b/c my new grips felt weird so I took them off.
(HSPU - 1st set with 3 gray mats, 2nd with 4, 3rd with 5, 4th-7th with 6. Kipped alot of them...brutal on the shoulders)...mats are about 1/2 inch thick.
Traps are pretty sore from yesterday which is a good sign since I didn't use much weight.

CFE:
Short intervals
Swim
Total Immersion WU (10')
20 x50 yd on 60"
Counted strokes, averaged about 14 down, 15 back...fastest was 46, slowest was 49

Menu:
blueberries, hemp protein, almond milk shake after CF WOD
Dinner large salad, cooked veggies, eggs/oatmeal.
Snack - frozen bananas, carrot/almond butter, oatmeal, mung beans

1,600 calories for the day...
P - 20%
C - 54%
F - 26%

Back to Prescribed schedule

Monday, October 24

CF:
snatch every minute for 15 minutes
65, 85, 4x95, 3x 105, 115f, 105f, 4x105

Really focusing on form. Two failed attempts were form issues...not strength.

Menu:
Jason's side salad for lunch.
Dinner was large salad, cooked veggies, mung beans.
Snack was carrots/almond butter, 1 piece of cheese pizza, frozen bananas, oatmeal
Total calories - 1,757
P - 15%
F - 26%
C - 59%

Road to Recovery - Saturday, October 22

Ran 400s
Rode bike up to ACU.
8 x 400 with 90" rest
1:27, 23, 24, 23, 25, 22, 22, 21
Last three I focused on stride pace and not so much on length of stride (which is something I can do when running on a track)...they were my three fastest times and the last three phases of work.

Eating out the window tonight. Rangers game...bummed about missing race. Bean burritos, grilled cheese sandwiches, carob cubes, fruit...blah...

Road to Recovery - Friday, October 21

Pretty bummed...this is race weekend, and I'm not racing.

RPM this morning then ran for a few minutes afterward (60' total).
HR averaged 133.

Menu:
Pizza night.

Thursday October 20

Swam/ran at lunch for 60'
Swim:
WU 500y
MS 20x 50y on 60"
Last five were fastest (45-46") as I really concentrated on lowering my stroke count. Was hitting 14 there, 15 back for most of the last five...encouraging.
Got out and ran on the indoor track for the remainder of the 27ish minutes. Ran for about 10, then rowed 1000m, then ran striders for the remainder of the hour.

Rode 30' after work. Outside around neighborhood. First time to ride outside since accident. HR averaged 130. I would sprint the straights and coast the curves.



Menu:
blueberries after lunch workout
dinner was large salad, cooked veggies, egg omelet, frozen banana and bowl of dry oatmeal...some almonds, too.
Decided to start tracking calories again...
Yesterday was 1,123 calories
Protein 18%
Carbs 51%
Fat 31%

Road to Recovery

Waking was tough again this morning...

Swam at lunch:
WU: 500
MS:
10x 50y on 60"
5x 100y on 2'
2x 250 on 5'
CD: 500
2,500 total
Then I did some Total Immersion drills...
total time was 59:36

Ran 4 miles in 29:14. 1st half-mile was 3:52, but picked it up after that. HR averaged 155. Pleased with that run.

Menu:
Carrot juice after swim
Almond milk with water and hemp protein after run.
Large salad, cooked veggies, 3 egg omelet, soaked almonds, last few sweet potato chips in bag...this is where the wheels fall off...2 bean burritos, 1/2 bag of carob cubes, 3 small bowls of blue corn chips, frozen banana, end piece of H's flax bread.

OK...time to get serious. Going to start tracking calories, weighing food, until I get back under 175.0. 

Tuesday 10/18

Could NOT wake up this morning. Might be the fact that it's right before daylight savings and the sun comes up later. I had some acute pain in my wound area during the night. Woke up to what felt like an ice pick stabbing my leg from the inside. Think I may need to take it a little easier.

I was planning on doing fully prescribed CF WODs this week, but with the state my hand is in (pretty bad tear from Death by Pullups last week) and the emphasis on squats and cleans this week, I may need to modify.

Ended up not doing anything today except clean out the garage.

Menu:
Large salad with homemade dressing, cooked veggies and 2-egg omelet. Had some homemade salsa with celery, and a little bit of celery/almond butter and some soaked almonds (handful). 3/4 frozen banana for dessert. Had a small cup of dry oatmeal before bed...good eating day.

Road to Recovery

Homecoming weekend...not much time to update.
I biked for 30 and ran for 30 on Friday morning.
CF Friday night was
3x
135# front squat x12
burpee pull up x12
Took me 14:05

Squats felt OK but my legs were incredibly sore Saturday and Sunday. I rested up over the weekend.
Starting normal CF/CFE today.

Ran Tosh today:
3x (200m, 400m, 600m)
Rest as long as each interval takes.
23:21, HR averaged 150.

I've done this WOD much faster but I'm happy with this time considering how sore my legs still are from Friday and my other issues from the accident...which seem to be appeasing a bit more everyday. Besides some swelling and pain in the immediate area of the healing laceration, I still have some tightness/pain along the top of my knee cap. John thinks it could just be the tendons that are tight from the trauma.

Menu for today:
Had a small cup of blueberries from ACU rec center after run.
Dinner - large salad, cooked veggies and 2 scrambled eggs, carob cubes, last 1/4 of my Nana's cookie from yesterday, blue corn chips and Jenn's black bean salsa. Stupid extra carob cubes made this a not good eating day.

Death by Pullups

18 rounds + 15. Total of 186 pulls. And this happened towards the end:

Road to Recovery

Swam and ran again this morning. Left hip pain was absent...thank goodness.

Swim:
10' WU (total immersion drills)
30x 50yards on 1'
Ran from 42:30 - 47:30, rest to 50:00, ran to 1 hour. Highest mph I got was 8.2. Gait is coming back nicely.

Bike this afternoon:
60 minutes
5:5, 2x2.5:2.5, 3x1.67:1.67, 4x1.25:1.25, 5x1:1, 6x50':50'
HR averaged 142

Menu:
almond milk/hemp protein after morning workout
lettuce, grape tomatoes for lunch
swig of almond milk after ride
Jason's Deli salad
cashews, dried veggies

First Swim

Swam for 30 minutes and ran for 30 this morning.
Swim:
WU - 500 (9:20)
MS - 7x 100 (1' rest)

Run was sets of 5' intervals ranging from 6.0 mph to 8.0 mph. Left hip has a sharp pain in it. Really started feeling it after the run. Almost feels like a pinched nerve. Ugh....

Menu for tonight:
Large salad, salmon/barley stew
snack: oatmeal, celery/almond butter, olives, cantaloupe, frozen banana

Had small cup of almond milk and hemp protein after workout this morning...
"Lunch" was the juice of 2 kale leaves, 3 small tomatoes, 3 carrots, a jalapeno and some ginger.

MY NEW SHED IS UP!!!!

Road to Recovery

Staring modified CF schedule this week. Luckily today was a scheduled rest day!
Rode for about 36 minutes inside, then ran until I got to 1 hour. HR averaged 142. No left knee pain today. Kept it right around 6.0 mph and 5.0 incline. Would do that for five minutes then walk for 2.5. Left knee still feeling stronger.

Still REALLY sore from Saturday morning.

Menu for tonight:
Large salad, salmon/barley stew, had the remainder of my carob cubes from yesterday and some dry oatmeal before bed

Options for snacks as I try to lose the few pounds I gained while not working out:
cooked veggies (tomatoes and onions)
celery/almond butter

Cutting out the following (Mon-Saturday) until I get back on my weight loss track:

• anything out of a bag (chips, food bars, Nana's cookies, etc...)
• dried fruit
• wheat

Road to Recovery

Sunday, October 9

Really sore from yesterday's WOD. Abs, legs, arms...everything. Took a rest day.
Had an exam this afternoon.

Menu:
Salad, lentils, cooked veggies, 2 Nana's cookies (from NG), dried mangos, carob almonds, frozen bananas, half of Jenn's burrito from Blue Taco, some chips from Abuelo's, tortilla, carob cubes

2 weeks out

Road to Recovery Day 14

Saturday, October 8

2 weeks from accident.

Did first CF WOD since accident.
20' AMRAP
5 pulls
10 dips
15 squats
20 situps
13 rounds. Felt pretty good. Total of 65 pulls, 130 dips, 195 squats, 260 situps.

Watched Texas/OU at Badylaks.
During girls' nap time I rode for 30 (2x 2.5:2.5, 4x 1.25:1.25, 6x50:50) then ran on treadmill for 15 minutes.
Started out at a walk then slowly upped mph to a slow jog. Got up to 6.0 mph (10 min/mile) and the outside of my left knee started really hurting. That was frustrating since that part of my knee had not yet had any pain.

I stopped and stretched around a little bit. Started walking again, upped incline to 2.0, then slowly increased speed until I got to 5.0 mph. I wasn't worried about speed, just wanted HR to be in the 140s. Left knee didn't hurt after that. I'm thinking maybe it was just the fact that I hadn't run in more than two weeks (9/21/11). Left knee is feeling better by the day. Iced and stretched afterward.

Menu:
Large salad, lentils, cooked veggies, blue corn and sweet potato chips, carob cubes, cashews, raisins

Road to Recovery Day 13

Rode 30 minutes this morning. HR averaged 133.

Menu:
large salad, lentils, cooked veggies, had a few pizza crusts after FFN

Road to Recovery Day 12

Thursday, October 6

Rode 60 minutes inside. Same intervals as yesterday.
Got HR average up to 144 for the hour.

Dinner tonight was 2 trips through Jason's Deli salad bar. Some wheat crackers. A gluten-free, sugar-free cookie from Natural Grocers, cashews, carob almonds, dried mangos, and 2 bean burritos from Taco Villa...yeah, I'm gaining weight.

Feel good except for that right knee. (sigh)

Road to Recovery Day 11

Wednesday, October 5

Got 30 minute indoor ride in this morning.
Did 60 minutes tonight.

Indoor intervals go like this:
sets of 10 minutes
1: 5 ez, 5 hard (HR in the 150s)
2: 2x2:50 ez, 2:50 hard
3: 3x1:40 ez, 1:40 hard
4: 4x1:15 ez, 1:15 hard
5: 5x1 ez, 1 hard
6: 50sec ez, 50 hard

Goes by really fast when you do it that way. HR averaged 139 for both sessions today. Stinking inside of my right knee is still hurting. Left leg feels weak but hopefully some time in the saddle will fix that.

Dinner tonight was Jason's Deli, 2 LARA bars, some cashews, carob almonds, celery/almond butter.
Feel like I'm gaining weight...

Day 13

Day 11

Post-stitches

Day 10

Road to Recovery Day 10

Stitches out at lunch! Pictures above. Left leg coming along nicely. Still don't know what's going on with my right knee. Dr. Badylak checked it out and doesn't think there are any ligament tears.

I'm hoping it's just a bone contusion/bruise, that will eventually heal. He said I could start riding my indoor trainer today. Can't swim for another week.

Rode for 30 minutes tonight before dinner. Leg feels fine on the bike.
Iced both knees afterwards.

Dinner was salad, cooked veggies (huge plate of them), 2 eggs, couple pieces of whole wheat bread, cashews, some blue corn chips. Got a lot of studying done tonight. The accident has caused me to get way behind on my school.

Road to Recovery Day 9

Left leg feels much better today. Right knee still a concern...hurts when I walk or put pressure on it. The inside.
Getting stitches out tomorrow afternoon.

Didn't do any stretching or rehab work today.

Dinner was salad, salmon stew, cooked veggies, blue corn chips and black bean dip, two pieces of whole wheat bread, a couple of carob cubes, celery/almond butter, cashews.

Road to Recovery Day 8

Sunday, October 2

Slept in since little H was sick all day yesterday. Got lots of good rest.
200 leg lifts, iced both knees, stretch and massage.
Started working on half squats...getting up and down out of a chair several times.

Swelling going down. Right knee is biggest concern right now. Still pain when I'm walking around.
Couple of friends helped me mow my grass this afternoon.

Food was carrot juice for lunch.
Dinner was salad, pizza, carob raisins, dried mangos and pineapple, carob cubes. Pizza and salad from the Bean.

Road to Recovery Day 7

Hope was throwing up all night. Didn't get much sleep. Took H on a day date. Went to Walmart about the same time the accident happened last Saturday. Weird feeling.
Iced right knee and did 200 leg lifts with left leg then some stretching. Iced left knee then did 100 dips and 100 pullups.
When I do leg lifts I bring leg to complete rest, flex quad bringing heel off ground, lift, lower and relax. That's one.
May start experimenting with shallow squats and/or lunges. Left leg feels fine until I put pressure on it with knee bent. Straight is ok. May start riding indoor trainer when stitches come out too.

Food today was bowl of frozen blueberries at lunch.
Small salad, bowl of salmon/barley stew, homemade pizza, Nikki's yogurt, 2 bean burritos.

After a week of eating lots of food at night (and not eating during the day) I still weighed 176 yesterday. That's amazing since I've been eating til I was full every night this week. Lots of food.

Sent from my iPhone

Day 7