Bed at around 11...woke at 7 AM.
Recovery day
Bike/run
1:30
Rode really easy for 1 hour on my new wheels. No computer (power meter installed after ride) so I don't know how far or fast...HR averaged 120, then I ran for 30 minutes. HR averaged 124 for the whole session. Keep it extremely low intense...just to get moving a little bit. Beautiful day.
Menu:
3 trips through JD salad bar, 4 crackers, can of organic pinto beans and some blue corn chips, cashews, small bowl of dry oatmeal
Friday, March 30, 2012
Bike News...oh my heavens
Got word today that my bike should be in California next week, which means it should be in Abilene in two weeks. That means I would have the bike for the last five weeks of training...more than enough time to get it dialed in. O please, O please be accurate...
Got my new wheel set and power meter on the bike today. Going out on them for first long ride tomorrow. HED 9 in back, with power meter...HED 5 in front
Power meter throws out more data than I'll ever know what to do with. Three different HR, three different speed, watts, time, KJ, altitude...etc...
It's important to know how much wattage you're spitting out so you don't overdo it or go to slow on race day. It's a lot like what HR monitoring will do except it's way more accurate. I'm excited to get on it.
Got my new wheel set and power meter on the bike today. Going out on them for first long ride tomorrow. HED 9 in back, with power meter...HED 5 in front
Power meter throws out more data than I'll ever know what to do with. Three different HR, three different speed, watts, time, KJ, altitude...etc...
It's important to know how much wattage you're spitting out so you don't overdo it or go to slow on race day. It's a lot like what HR monitoring will do except it's way more accurate. I'm excited to get on it.
Thursday, March 29, 2012
Key run in Midland
kj
Cool park just south of a small airport in Midland.
WU: 20 minutes (including 6 accelerations)
MS: 5x 5:2
1x 10:4
5x 3:2
then 2x 40 of high knees, butt kicks, skipping
CD: 15'
Total of 1:30
Probably just under 10 miles
Hot today...
Week 9, Day 4 - 16 week full IM training
CF Midland
3 x
500m row
185# dead lift
sled push (a lot of weight a long way, not sure on specifics)
Did all rounds right at 3 minutes
Key Run
see above...
Menu:
LARA bar after WOD
Dinner - JD salad bar, JD crackers, pinto beans, cashews, 2 tortillas, carob almonds
Week 9, Day 3 - 16 week full IM training
Bed at 11:30. Woke at 5:15AM.
CF Midland
Partner WOD
Overhead squat with 95
run 300m
rest
3 partner WOD, 15' AMRAP, one person squats while one runs and one rests. The one squatting keeps squatting until the person gets back from the run, then the person resting jumps on the bar, the runner rests, and the squatter runs.
We did 210 total squats. I think I did about 60 of them.
Key bike//transition run
WU - 15' (including 6x 50" fast spin with 1:10 easy)
MS - 12' at 90 RPM, HR in the 140s
3' rest
10' working
3' rest
8' working
4x 20" very fast spin, 1:40 easy
CD - 15'
total of 1:14 on the bike
2 minute transition
ran from 1:16 - 1:50
HR averaged 133 for entire workout.
Feel good. No pain anywhere.
Menu:
cashews in the morning. 2 tortillas around 3 PM (before bike)
Dinner - 2 trips through JD salad bar, JD crackers, 2 cheese-less bean burritos, cashews, carob almonds, 2 LARA bars, handful of mini peanut butter cups
CF Midland
Partner WOD
Overhead squat with 95
run 300m
rest
3 partner WOD, 15' AMRAP, one person squats while one runs and one rests. The one squatting keeps squatting until the person gets back from the run, then the person resting jumps on the bar, the runner rests, and the squatter runs.
We did 210 total squats. I think I did about 60 of them.
Key bike//transition run
WU - 15' (including 6x 50" fast spin with 1:10 easy)
MS - 12' at 90 RPM, HR in the 140s
3' rest
10' working
3' rest
8' working
4x 20" very fast spin, 1:40 easy
CD - 15'
total of 1:14 on the bike
2 minute transition
ran from 1:16 - 1:50
HR averaged 133 for entire workout.
Feel good. No pain anywhere.
Menu:
cashews in the morning. 2 tortillas around 3 PM (before bike)
Dinner - 2 trips through JD salad bar, JD crackers, 2 cheese-less bean burritos, cashews, carob almonds, 2 LARA bars, handful of mini peanut butter cups
Tuesday, March 27, 2012
Swimming
It's the most technical, difficult part of the Ironman...yet you need the least amount of equipment to do it.
Interesting.
Week 9, Day 2 - 16 week full IM training
Bed at 10 PM...woke at 5:30 AM.
Had bike all set up in box...ready to go. Decided to do Wednesdays workouts today and do todays tomorrow so I don't have to swim on the road and waste 7 bucks.
Recovery bike
60 minutes at 117 HR
Don't know if I wasn't working as hard as usual on this ride or if my body is getting more efficient at longer time periods...hope it's the latter. I don't feel like I'm working any less but my HR (the last two 1 hour rides) has been about 8 beats per minute slower than what it had been the first couple of months doing these 1 hour steady rides. Hmm...
Anaerobic threshold swim:
WU - 800
MS - 3x
300 on 45" rest
4x 100 on 10" rest
rest 1'
CD - 800
3,700 total
took me 1:14
Great swim. Did most of the 100s in the 1:40 range. A few in the first set were sub 1:35. Feeling strong in the water...which is to say that I may be inching ever so closer to being JUST below average instead of below average. I enjoy swimming very much...it's very technical...very isolated. It's just you and your thoughts...you can't hear...can't really see much...not much room for daydreaming either since keeping up with laps is critical.
Menu:
salad, cooked veggies, lentils
Had bike all set up in box...ready to go. Decided to do Wednesdays workouts today and do todays tomorrow so I don't have to swim on the road and waste 7 bucks.
Recovery bike
60 minutes at 117 HR
Don't know if I wasn't working as hard as usual on this ride or if my body is getting more efficient at longer time periods...hope it's the latter. I don't feel like I'm working any less but my HR (the last two 1 hour rides) has been about 8 beats per minute slower than what it had been the first couple of months doing these 1 hour steady rides. Hmm...
Anaerobic threshold swim:
WU - 800
MS - 3x
300 on 45" rest
4x 100 on 10" rest
rest 1'
CD - 800
3,700 total
took me 1:14
Great swim. Did most of the 100s in the 1:40 range. A few in the first set were sub 1:35. Feeling strong in the water...which is to say that I may be inching ever so closer to being JUST below average instead of below average. I enjoy swimming very much...it's very technical...very isolated. It's just you and your thoughts...you can't hear...can't really see much...not much room for daydreaming either since keeping up with laps is critical.
Menu:
salad, cooked veggies, lentils
Monday, March 26, 2012
Week 9, Day 1 - 16 week full IM training
Woke at 7 AM.
Good news is that I should have my new wheels and power meter on my Tarmac by my next long ride this weekend.
Bad news is that I still don't have my Shiv. If I don't have some news in the positive direction by this time next week...I'm going to order a Trek triathlon bike and say to heck with Specialized. Sad because everything I own is Specialized, but this is getting ridiculous.
Recovery/aerobic Swim:
WU - 10x100 on 10" rest
6x 75 kick on 10"
MS - 2x
6x 50 on 10"
3x 100 on 20"
300 on 1' rest
CD - 250
Total of 3,500
took me 1:15
Feeling really smooth and solid in the water. Feel great...
Menu:
salad and pinto beans, cooked veggies
leftover dried bananas and mt. evans trail mix from yesterday
blue corn chips, popped amaranth, brown rice crackers
Good news is that I should have my new wheels and power meter on my Tarmac by my next long ride this weekend.
Bad news is that I still don't have my Shiv. If I don't have some news in the positive direction by this time next week...I'm going to order a Trek triathlon bike and say to heck with Specialized. Sad because everything I own is Specialized, but this is getting ridiculous.
Recovery/aerobic Swim:
WU - 10x100 on 10" rest
6x 75 kick on 10"
MS - 2x
6x 50 on 10"
3x 100 on 20"
300 on 1' rest
CD - 250
Total of 3,500
took me 1:15
Feeling really smooth and solid in the water. Feel great...
Menu:
salad and pinto beans, cooked veggies
leftover dried bananas and mt. evans trail mix from yesterday
blue corn chips, popped amaranth, brown rice crackers
Volume Update
Through 8 weeks of 16 week plan...halfway there.
Swim:
46,605 yards = 26.5 miles
Bike:
40 hours
(roughly 750 miles)
Run:
146.1 miles
Swim:
46,605 yards = 26.5 miles
Bike:
40 hours
(roughly 750 miles)
Run:
146.1 miles
Week 8, Day 7 - 16 week full IM training
Picture above was dinner Sunday night. Sweet potato pizza. Crust is sweet potato, sunflower seeds, chickpea flour, garlic and garlic powder...sauce is tomatoes, cucumbers, sun-dried tomatoes, oregano, basil, toppings were bell pepper, olive, green onion, tomato...really good. Out of the Thrive book.
Woke at 5:30 AM.
Key run
1:45 HR 136
covered just more than 12 miles
focusing on cadence and keeping HR in the 130s
Body feels great.
Menu:
other than pizza listed above...
brown rice crackers, JD crackers, blue corn chips
3 cheese-less bean burritos
1 piece of veggie pizza (gift from a creepy neighbor)
bowl of frozen fruit
3 LARA bars
dried banana
WEEK 8 BREAKDOWN
TOTAL VOLUME = 16 HOURS
SWIM = 2:31
BIKE = 8:24
RUN = 4:05
Saturday, March 24, 2012
Week 8, Day 6 -16 week full IM training
lk
Woke at 7 AM. Feeling better from 2 tough CF WODs this week.
Set out at noon with John.
Key bike//transition run
100.7 miles (19.1 mph average)
4.5+ mile run
6 hours even
Absolutely NO wind. 75 degrees. Not a cloud in the sky. I'll never have another day like that on a 100 mile ride as long as I live. Absolutely perfect.
We rode on I-20 access road out to 283 in Baird. Turned South all the way to 36 about 15 miles west of Cross Plains. Rode on 36 to a gas station in CPlains. 51 miles at turnaround.
JB had his credit card when we left and when we got to gas station it was gone. We had already opened Gatorade and water...one of the workers there was nice and bought the stuff for us. We're going to send her money. Even on a perfect day, the John and Mark Show can find something to make a story into.
Nurition: Put 2 scoop of accelerade into water bottle, took 2 other bottles with just water. At 1 hour started alternating sips of water and accelerade every 10 minutes. Took Accel gels at 2, 3, 4, and 5 hour marks. Got water in CPlains. 240 calories of accelerade (1 bottle with 2 scoops) lasted me four hours.
Race day strategy will be to have accelerade and water at T1, take a few swigs there. Then have 4 gels taped to frame, 2 bottles of accererade (2 scoops each = 500 calories) and one bottle of just water and Nuun tablet (electrolytes). Hopefully I'll have another bottle inside my frame...if my Shiv will ever get here, so I can just refill that thing every time I get water at an aid station, which will be regularly.
I'll start alternating water and accelerade every 10 minutes starting at about the 10 miles mark (about 30 minutes in and 2 hours into the race)
I'll stop at the halfway point, get off the bike, tape 3 or 4 more gels to my frame, get another bottle of accelerade out of my special needs bag, stretch out my bike for a few minutes, and head back to T2. Haven't really thought through nutrition on the run yet...need to do that soon.
About 20 miles to Baird, 15 to Hwy 36 and another 15 to CPlains. 283 was very sparse...very few cars or trucks. 36 had more traffic but big, wide, smooth shoulders...neither of us ever felt uncomfortable or in any kind of danger.
Got back, took about 3 minute to transition and ran just more than 4.5 miles. Feel good. Much better than the 90 miler two weeks ago.
Got the TYR transition top and bottom I'm going to wear on race day (gray instead of black) and I love the stuff. Different material but it felt great.
My wheels and power meter should be on my bike by the time I ride 100+ next week. We went 10 more miles than the Winters ride and did it in just 20 more minutes. I'm going 6 hours next week and depending on the wind could either be at 112 (IM distance) or closer to 100.
Great day.
Menu:
pre-ride - blended salad: spinach, romaine, couple spoonfuls of tahini, 2 dates, banana (1 hour before ride)
banana 30 minutes before ride.
Post-ride - 2 trips through JD salad bar, walnut/cranberry mix, swirl ice cream, JD crackers
cashews, blue corn chips and guacamole
Second day of cutting back on sugary fruit...I'm really feeling puffy and squishy. That must change...I'm sure it's because of an access of dried fruit and bananas...way too much of both.
Week 8, Day 5 - 16 week full IM training
Woke at 6 AM. Had bike all ready to go in the box.
Rode 1 hour at 116 average HR. Watched first half of Man on Wire...the documentary on the guy who tight rope walked between world trade center. Fascinating.
Was going to swim this afternoon but decided to rest for upcoming training...
Menu:
Green tea in morning
Handful of garlic sesame sticks, carrots/tahini dressing before dinner
Dinner - salad, lentils
Dessert - almond tahini fudge (from Eat to Live), 3 LARA bars, cashews, green tea with lemon
Friday, March 23, 2012
Week 8, Day 4 - 16 week full IM training
Woke at 6 AM. Headed over to the Lubbock YWCA.
Key swim:
WU - 800
MS - 500 on 30" rest
5x 100 on 5" rest
500 on 30" rest
5x 100 on 5" rest
CD - 800
3,600 total
Took me 1:17. Feel good/fast on the main set.
Key run:
Did around 5 PM south of Lubbock.
WU - 20' and 6 accelerations
MS - 40' tempo
CD - 15'
1:20 total, HR averaged 144 including warmup and cool down. Kept it in the 150s during main set.
Menu:
dried berries after swim
dinner - 2 trips through JD salad bar, 2 cheese-less bean burritos, few JD crackers, yellow JD coffee mug with swirl ice cream
snack - cashews, carob almonds
Extremely sore from the last 2 days of Crossfit. Wore my recovery tights for about 5 hours tonight. Took some Advocare night time recovery pills...hopefully I'll feel better soon. Have a pretty long ride coming up...
Key swim:
WU - 800
MS - 500 on 30" rest
5x 100 on 5" rest
500 on 30" rest
5x 100 on 5" rest
CD - 800
3,600 total
Took me 1:17. Feel good/fast on the main set.
Key run:
Did around 5 PM south of Lubbock.
WU - 20' and 6 accelerations
MS - 40' tempo
CD - 15'
1:20 total, HR averaged 144 including warmup and cool down. Kept it in the 150s during main set.
Menu:
dried berries after swim
dinner - 2 trips through JD salad bar, 2 cheese-less bean burritos, few JD crackers, yellow JD coffee mug with swirl ice cream
snack - cashews, carob almonds
Extremely sore from the last 2 days of Crossfit. Wore my recovery tights for about 5 hours tonight. Took some Advocare night time recovery pills...hopefully I'll feel better soon. Have a pretty long ride coming up...
Thursday, March 22, 2012
Fruit
Ok I'm going to try something. For the next couple of weeks (ending April 9) I'm only going to have fruit one day a week. Fruit before and after the long bike ride each week will not count (I usually have a banana before my 5-6 hour workout and have "recovery pudding" right afterwards that has blueberries and banana in it). Also, berries I sometimes eat during the day won't count either - low glycemic fruits like blueberries and raspberries. So other than those times and Sunday, only VBNS (veggies beans nuts seeds) with an occasional tortilla, chip, or cracker.
I need to be leaner for race day and I'm thinking my overabundance of dry fruit and bananas at night is counterproductive.
Sent from my iPhone
I need to be leaner for race day and I'm thinking my overabundance of dry fruit and bananas at night is counterproductive.
Sent from my iPhone
Wednesday, March 21, 2012
Week 8, Day 3 - 16 week full IM training
lk
Hub City Crossfit.
Did Diane in 6:57, Annie in 7:23 (not my fastest Annie, but got me on the board at the Hub City box as the second fastest time ever done there).
This after I rode
60 minutes at 126 HR
Bed at 12:30 (caffeine to stay away driving), woke at 8 AM.
Menu:
post-ride - bag of frozen mixed berries
dinner - 3 trips through Jason's Deli, walnut/cranberry mix, swirl frozen yogurt in a coffee mug
Snack - cashews, frozen cherries, carob almonds, dried mangos
Tuesday, March 20, 2012
Week 8, Day 2 - 16 week full IM training
Bed before 10...woke at 4:40 AM.
Key swim:
WU
4 x 200 (2 freestyle, 1 kick, 1 freestyle down/drill back)
MS
5 x 500 on 45"
CD
200
3,500 yards total
1:13
Did all the 500s in 9 minutes or less. Was pretty happy about that. My lats were super tight during warmup (from rowing I guess), but loosened up by the time I started my main set.
Bought a book about open water swimming and started reading it last night. Need to get out to the lake a couple of times in the next few weeks and get some open water/wet suit swims in.
CF WOD
3x8 squat with 135, 15 KBS with 53lb, 45 second plank (resting 45" between each lift)
then...
1000m row
12-9-6
115# thrusters
Knee to elbow
8:20
Menu:
large salad and cooked veggies, beans
dried banana, dates, raisins, cashews, dried mango, handful of carob raisins
Key swim:
WU
4 x 200 (2 freestyle, 1 kick, 1 freestyle down/drill back)
MS
5 x 500 on 45"
CD
200
3,500 yards total
1:13
Did all the 500s in 9 minutes or less. Was pretty happy about that. My lats were super tight during warmup (from rowing I guess), but loosened up by the time I started my main set.
Bought a book about open water swimming and started reading it last night. Need to get out to the lake a couple of times in the next few weeks and get some open water/wet suit swims in.
CF WOD
3x8 squat with 135, 15 KBS with 53lb, 45 second plank (resting 45" between each lift)
then...
1000m row
12-9-6
115# thrusters
Knee to elbow
8:20
Menu:
large salad and cooked veggies, beans
dried banana, dates, raisins, cashews, dried mango, handful of carob raisins
Monday, March 19, 2012
The Problem with "Healthy" Oil
Olive oil is good for you, right? Canola oil OK? Hemp seed oil MUST be healthy...it's hemp.
And all three of those oils are better than hydrogenated oils, vegetable oil or safflower oil...right?
I'd argue 'no'. Oil is oil and oil is not good as a consistent part of any diet.
Is hemp oil "healthier" than peanut oil? Sure. But a diet coke is also "healthier" than a regular coke. In the grand scheme of things, all coke is unhealthy. Just because something is "diet" or "low-fat" does NOT mean it can be eaten as much as desired.
One of my general rules is (thanks to Michael Pollan) if it can make a health claim, it's probably not something you want to be eating on a regular basis. Why? Because foods that are in packages can make health claims. An apple doesn't come in a box that you can print a misleading message on.
Anyway, back to oil.
Oil is 100% fat. There is really nothing else that comes along with it. It is super high in calories and takes up virtually no space in your stomach. In other words, it doesn't satiate one tiny bit, but one tablespoon is the equivalent of eating 2 eggs, 2 bananas, or about a pound of raw spinach (which is an eternity of raw spinach).
Half of an avocado is about 160 calories (14 g fat) but it's a whole food and comes along with some protein, calcium, potassium, and other plant-nutrients that the body craves and needs. It's also more volume than a tablespoon of liquid.
Compare that with a tablespoon of olive oil (the "healthy" oil): 120 calories, 0 protein, 0 carbs, 14 g fat. So it has the same amount of fat with nothing else. There are no plant-chemicals, no potassium, calcium, etc...It's just 100%, pure fat.
Now, I'm not saying a little oil here and there is a bad thing. But the common belief that putting olive oil (or any other kind of oil) on any and everything you eat will make you lose weight needs to be blown up and thrown away.
Check ingredients on the stuff you buy, eat and feed your families...if there is oil in it (especially hydrogenated oil which is basically manufactured poison that makes food last longer and saves the industry lots of money) consider an alternative or make it a special treat.
Go through your pantry and see how much oil is hidden in there...probably more than you think.
I make my own hummus without oil and also make my own salad dressing sans oil...both are very good and much healthier than anything with added oil.
The reason I thought of this was due to the veggie muffaletta I ate at Jason's on Friday night...tons of oil on it, greasy, all over my hands...made me think that there was very little nutritional value in all that mess. Just a bunch of calories with little else...
And all three of those oils are better than hydrogenated oils, vegetable oil or safflower oil...right?
I'd argue 'no'. Oil is oil and oil is not good as a consistent part of any diet.
Is hemp oil "healthier" than peanut oil? Sure. But a diet coke is also "healthier" than a regular coke. In the grand scheme of things, all coke is unhealthy. Just because something is "diet" or "low-fat" does NOT mean it can be eaten as much as desired.
One of my general rules is (thanks to Michael Pollan) if it can make a health claim, it's probably not something you want to be eating on a regular basis. Why? Because foods that are in packages can make health claims. An apple doesn't come in a box that you can print a misleading message on.
Anyway, back to oil.
Oil is 100% fat. There is really nothing else that comes along with it. It is super high in calories and takes up virtually no space in your stomach. In other words, it doesn't satiate one tiny bit, but one tablespoon is the equivalent of eating 2 eggs, 2 bananas, or about a pound of raw spinach (which is an eternity of raw spinach).
Half of an avocado is about 160 calories (14 g fat) but it's a whole food and comes along with some protein, calcium, potassium, and other plant-nutrients that the body craves and needs. It's also more volume than a tablespoon of liquid.
Compare that with a tablespoon of olive oil (the "healthy" oil): 120 calories, 0 protein, 0 carbs, 14 g fat. So it has the same amount of fat with nothing else. There are no plant-chemicals, no potassium, calcium, etc...It's just 100%, pure fat.
Now, I'm not saying a little oil here and there is a bad thing. But the common belief that putting olive oil (or any other kind of oil) on any and everything you eat will make you lose weight needs to be blown up and thrown away.
Check ingredients on the stuff you buy, eat and feed your families...if there is oil in it (especially hydrogenated oil which is basically manufactured poison that makes food last longer and saves the industry lots of money) consider an alternative or make it a special treat.
Go through your pantry and see how much oil is hidden in there...probably more than you think.
I make my own hummus without oil and also make my own salad dressing sans oil...both are very good and much healthier than anything with added oil.
The reason I thought of this was due to the veggie muffaletta I ate at Jason's on Friday night...tons of oil on it, greasy, all over my hands...made me think that there was very little nutritional value in all that mess. Just a bunch of calories with little else...
Week 8, Day 1 - 16 week full IM training
Got a big week ahead of me. I want my bike.
Bed at 11 PM. Woke (overslept) at 7:15 AM.
Key Bike//Transition Run
WU: 15 minutes (including 6 minutes of single leg drills, 40' on, 20 off)
MS:
6' 90 RPM
1' big gear
1' fast spin
1' recovery
5' 90 RPM
1' big gear
1' fast spin
1' recovery
2x 50" SLD, 10" both legs (total of 4')
4' 90 RPM
1' big gear
1' fast spin
1' recovery
3' 90 RPM
1' big gear
1' fast spin
1' recovery
10' keeping HR in 130s, changing pace, gear, or hand position every 30"
CD: 10'
(total of 1:09
- 2' transition -
ran 2.25 miles to the 1:30 mark (7.2 mph, 180 strides per minute)
No ankle pain at all (iced yesterday after CF WOD).
HR averaged 133
watched WWII in HD (1.5 episodes), then listened to some Michael Jackson during the run. Went through three t-shirts.
This was a change of plans. I was supposed to swim today but it was raining and lightning so I didn't want to risk getting kicked out of the pool. So I just switched today's swim with the bike/run I did at lunch. I'll do the swim early in the morning (5:30 AM).
Menu:
large salad and cooked veggies, beans
frozen fruit, cashews, dried banana
Have a 100 miler coming up this weekend. Weather (so far) is looking like it's going to cooperate.
I've dreamed about the Shiv the last five nights...it's got to be here soon.
I looked ahead and really as long as I have it by mid April I will be able to get in quite a few hours on it before I start tapering...but even my last long ride before the event is like 2.5 hours.
Bed at 11 PM. Woke (overslept) at 7:15 AM.
Key Bike//Transition Run
WU: 15 minutes (including 6 minutes of single leg drills, 40' on, 20 off)
MS:
6' 90 RPM
1' big gear
1' fast spin
1' recovery
5' 90 RPM
1' big gear
1' fast spin
1' recovery
2x 50" SLD, 10" both legs (total of 4')
4' 90 RPM
1' big gear
1' fast spin
1' recovery
3' 90 RPM
1' big gear
1' fast spin
1' recovery
10' keeping HR in 130s, changing pace, gear, or hand position every 30"
CD: 10'
(total of 1:09
- 2' transition -
ran 2.25 miles to the 1:30 mark (7.2 mph, 180 strides per minute)
No ankle pain at all (iced yesterday after CF WOD).
HR averaged 133
watched WWII in HD (1.5 episodes), then listened to some Michael Jackson during the run. Went through three t-shirts.
This was a change of plans. I was supposed to swim today but it was raining and lightning so I didn't want to risk getting kicked out of the pool. So I just switched today's swim with the bike/run I did at lunch. I'll do the swim early in the morning (5:30 AM).
Menu:
large salad and cooked veggies, beans
frozen fruit, cashews, dried banana
Have a 100 miler coming up this weekend. Weather (so far) is looking like it's going to cooperate.
I've dreamed about the Shiv the last five nights...it's got to be here soon.
I looked ahead and really as long as I have it by mid April I will be able to get in quite a few hours on it before I start tapering...but even my last long ride before the event is like 2.5 hours.
Sunday, March 18, 2012
Sunday treats
Yummy stuff...
Didn't eat much of the dried bananas tonight...
Carob almonds have some whey and dairy powder so not completely animal free...
Week 7, Day 7 - 16 week full IM training
Bed at 11 PM...woke at 5:45 AM.
Key run
60 minutes
little more than 7 miles. HR averaged 141. Good run. Windy. Slight pain in left ankle...nothing serious. Need to ice later today. Kept strides per minute right at 180...HR in the upper 130s, lower 140s. Ran up and around ACU and to Radford on Washington.
CF
20' AMRAP
row 250m
25 HR pushups
7 rounds...chest and shoulder on FIRE.
Menu:
salad, cooked veggies, beans
Mt Evans trail mix, carob almonds, bean burrito and a few pretzels
frozen fruit, cashews, LARA bar, a few pieces of dried banana
TOTAL WEEK 7 VOLUME: 11 HOURS.
Key run
60 minutes
little more than 7 miles. HR averaged 141. Good run. Windy. Slight pain in left ankle...nothing serious. Need to ice later today. Kept strides per minute right at 180...HR in the upper 130s, lower 140s. Ran up and around ACU and to Radford on Washington.
CF
20' AMRAP
row 250m
25 HR pushups
7 rounds...chest and shoulder on FIRE.
Menu:
salad, cooked veggies, beans
Mt Evans trail mix, carob almonds, bean burrito and a few pretzels
frozen fruit, cashews, LARA bar, a few pieces of dried banana
TOTAL WEEK 7 VOLUME: 11 HOURS.
Saturday, March 17, 2012
Week 7, Day 6 - 16 week full IM training
Buckwheat Pancakes
Made these for girls this morning. Haelyn ate about six of them...Hope had two. Been a while since I made these. No animal products, no sugar...I also added some frozen strawberries and bananas to the recipe. You can add anything you want - fruit, vanilla, walnuts, etc...
Total Recovery Day
First complete day off since February 23...and I won't get another one for about three weeks.
Menu:
large salad and cooked veggies, bowl of pinto beans
leftover buckwheat pancakes, dried bananas
frozen cherries, cashews, 3 LARA bars
1.5 cheese-less bean burritos
handful of blue corn chips
Friday, March 16, 2012
Week 7, Day 5 - 16 week full IM training
Bed at 10:45 PM...woke at 7 AM.
Key ride//transition run
Rode 44.5 miles in 2.5 hours
2' transition
Ran a couple of miles out to 2:50
HR averaged 130
Day off at work. Wind started out OK but got extremely aggressive once I made it out to Old Coleman Hwy. Made for slow going since I'm not trying to kill it today...this is a recovery week so I wanted to take it easy. Rode to the top of the hill at end of Old Coleman Hwy. Flew coming back with the tailwind.
Slight ankle pain (left) on run but nothing major. Pretty humid today so I lost a lot of sweat. Drank some water when I got back from ride...no calories taken in during ride/run.
Don't have anything training-wise until Sunday afternoon (60 minute run)...taking tomorrow completely off as prescribed.
Menu:
pre-ride - banana
post-ride - recovery pudding (banana, blueberries, almonds, hemp protein, flaxseed, carob powder, 1/2 lemon juiced...then had a small bowl of blueberries
snack - leftover 1/2 almond butter sandwich from girls' lunch
Dinner - 1/2 a veggie muffaletta from Jason's...didn't realize how big it was going to be. Cheese on it...lots of oil. Really good, but way too many calories; walnut/craisin mix.
Snack - frozen fruit, dates
Key ride//transition run
Rode 44.5 miles in 2.5 hours
2' transition
Ran a couple of miles out to 2:50
HR averaged 130
Day off at work. Wind started out OK but got extremely aggressive once I made it out to Old Coleman Hwy. Made for slow going since I'm not trying to kill it today...this is a recovery week so I wanted to take it easy. Rode to the top of the hill at end of Old Coleman Hwy. Flew coming back with the tailwind.
Slight ankle pain (left) on run but nothing major. Pretty humid today so I lost a lot of sweat. Drank some water when I got back from ride...no calories taken in during ride/run.
Don't have anything training-wise until Sunday afternoon (60 minute run)...taking tomorrow completely off as prescribed.
Menu:
pre-ride - banana
post-ride - recovery pudding (banana, blueberries, almonds, hemp protein, flaxseed, carob powder, 1/2 lemon juiced...then had a small bowl of blueberries
snack - leftover 1/2 almond butter sandwich from girls' lunch
Dinner - 1/2 a veggie muffaletta from Jason's...didn't realize how big it was going to be. Cheese on it...lots of oil. Really good, but way too many calories; walnut/craisin mix.
Snack - frozen fruit, dates
Week 7, Day 4 - 16 week full IM training
Planned on waking up early and running but couldn't wake up...out of my "waking up early" routine. Woke around 7 AM.
Key swim (lunchtime)
WU - 6x 50 on 10
300 on 30
(repeat above)
12x50 (2 backstroke, 2 freestyle)
MS - 30x 50 (3 sets of 5x50 on 10, then 5x50 on 5)
CD - 200
Took me about 1:20...good swim. Did the 30 50s in just under 30 minutes
3,500 yards
Key Run (fartlek)
20' warmup (including 8 100y accelerations)
30' of (1:1 - one minute hard work, one minute recovery)
10' cool down (including 2 x 40 of butt kicks, high knees and skipping)
1 hour total...about 7 miles.
Weighed 176 after run.
Ran up to ACU track. Did accelerations as 19 seconds (or 60 steps) then walked the remaining minute (starting at 12 minutes in). Did 10 of the sets on ACU track, the remaining 5 and cool down were on the way home. HR averaged 135...NO LEFT ANKLE PAIN WHATSOEVER. Good sign.
Menu:
Dinner - large salad and cooked veggies, bowl of pinto beans, handful of raisins
mulit-grain chips with homemade guacamole
Snack - bowl of frozen fruit and cashews, blue corn chips
Key swim (lunchtime)
WU - 6x 50 on 10
300 on 30
(repeat above)
12x50 (2 backstroke, 2 freestyle)
MS - 30x 50 (3 sets of 5x50 on 10, then 5x50 on 5)
CD - 200
Took me about 1:20...good swim. Did the 30 50s in just under 30 minutes
3,500 yards
Key Run (fartlek)
20' warmup (including 8 100y accelerations)
30' of (1:1 - one minute hard work, one minute recovery)
10' cool down (including 2 x 40 of butt kicks, high knees and skipping)
1 hour total...about 7 miles.
Weighed 176 after run.
Ran up to ACU track. Did accelerations as 19 seconds (or 60 steps) then walked the remaining minute (starting at 12 minutes in). Did 10 of the sets on ACU track, the remaining 5 and cool down were on the way home. HR averaged 135...NO LEFT ANKLE PAIN WHATSOEVER. Good sign.
Menu:
Dinner - large salad and cooked veggies, bowl of pinto beans, handful of raisins
mulit-grain chips with homemade guacamole
Snack - bowl of frozen fruit and cashews, blue corn chips
Wednesday, March 14, 2012
Volume Update
Here are my totals so far...just under halfway finished with training plan:
SWIM:
35,905 yards = 22.3 miles
BIKE:
29.5 hours = (roughly) 560 miles
RUN:
102.6 miles
And the first four weeks of the plan weren't nearly as volume intensive as the last 12 will be so these numbers will (by far) more than double...
SWIM:
35,905 yards = 22.3 miles
BIKE:
29.5 hours = (roughly) 560 miles
RUN:
102.6 miles
And the first four weeks of the plan weren't nearly as volume intensive as the last 12 will be so these numbers will (by far) more than double...
Week 7, Day 3 - 16 week full IM training
Bed around midnight...woke at 7:30 AM. Slept in Haelyn's room on the floor.
Key Swim
3,500 yards
WU: 10x 25 on 5" rest
8x 50 on 10" rest
5x 100 on 15" rest
MS: 50-150-250-350-450-350-250-150-50
with 20-30" rest between each
CD: 12x 25
Took me about 1:20. Feel fine physically.
CF
5 rounds:
5 hanging ring extensions
5 forward rolls
5 backward rolls
10 SOTS press
for explanation click here
15:45 Would have been faster but I started getting really motion sick during the third round...dry heaved a few times...what an idiot. Right wrist hurting a bit...
Menu:
Jason's Deli - spinach veggie wrap
beans, large salad, bowl of frozen fruit, few dates, raisins
Key Swim
3,500 yards
WU: 10x 25 on 5" rest
8x 50 on 10" rest
5x 100 on 15" rest
MS: 50-150-250-350-450-350-250-150-50
with 20-30" rest between each
CD: 12x 25
Took me about 1:20. Feel fine physically.
CF
5 rounds:
5 hanging ring extensions
5 forward rolls
5 backward rolls
10 SOTS press
for explanation click here
15:45 Would have been faster but I started getting really motion sick during the third round...dry heaved a few times...what an idiot. Right wrist hurting a bit...
Menu:
Jason's Deli - spinach veggie wrap
beans, large salad, bowl of frozen fruit, few dates, raisins
Tuesday, March 13, 2012
Week 7, Day 2 - 16 week full IM training
I was up at 10:30 PM, midnight, 2 AM, 6 AM, then for good at 7:30 AM. Making sure Jenn got all her pain meds. Pretty tired today...
Key Bike//Transition run
Did later in the day...
WU - 15 minutes (including 4x 1' fast, 1' easy)
MS - 3x2:2 (where working phase was 90 RPM)
2x30" SLD (single leg drill): 30" both legs easy
12' roller coaster (1' big gear, 1 min super fast, 1 min fast x 4)
3x2:2 (same as above)
CD - 11 minutes
(1:05 total)
Ran to 1:25 (about a 3' transition time - changed clothes, super sweaty)
HR average 125
Menu:
business lunch - salad with mushrooms, onions, tomatoes
Dinner - large salad, cooked veggies (not as many as I'd been cooking recently), pinto beans, watermelon
Dessert - frozen cherries/mangos/bananas, cashews, piece of bread with tomato sauce, few dates, some dried fruit
Went and saw chiropractor today. Feel much better after that appointment. Schedule a deep tissue massage for Thursday. Feel like I'm adding some weight, which seems incredible...need to reel in the fruit maybe? Weird...
Swim and CF tomorrow...
Key Bike//Transition run
Did later in the day...
WU - 15 minutes (including 4x 1' fast, 1' easy)
MS - 3x2:2 (where working phase was 90 RPM)
2x30" SLD (single leg drill): 30" both legs easy
12' roller coaster (1' big gear, 1 min super fast, 1 min fast x 4)
3x2:2 (same as above)
CD - 11 minutes
(1:05 total)
Ran to 1:25 (about a 3' transition time - changed clothes, super sweaty)
HR average 125
Menu:
business lunch - salad with mushrooms, onions, tomatoes
Dinner - large salad, cooked veggies (not as many as I'd been cooking recently), pinto beans, watermelon
Dessert - frozen cherries/mangos/bananas, cashews, piece of bread with tomato sauce, few dates, some dried fruit
Went and saw chiropractor today. Feel much better after that appointment. Schedule a deep tissue massage for Thursday. Feel like I'm adding some weight, which seems incredible...need to reel in the fruit maybe? Weird...
Swim and CF tomorrow...
Monday, March 12, 2012
The Chosen Shoe
A "racing flat" designed to run 5 and 10k in. Not as minimal as some but also not your standard long distance shoe.
$30 on sale at Luke's Locker. Already put about 70 miles on 'em.
Sunburn
Week 7, Day 1 - 16 week full IM training
Bed around midnight. Could NOT get comfortable: sunburned, super sore all over from long ride and run yesterday). Woke at 7:30 AM.
Optional bike
60 minutes (taught RPM) didn't have my watch so don't know what my HR was. It was higher than the 125 average I've been recording the last few weeks.
I'm moving some things around this week to be able to help Jenn with her wisdom teeth (getting them out in about an hour). Going to do my swims Wednesday and Thursday. There aren't even any optional workouts on Friday of this week...I'm supposed to take the day COMPLETELY off.
Menu:
post ride - frozen blueberries/raspberries, few spoonfuls of watermelon, flax seed, sunflower seeds, hemp protein (2 tbsp), carob powder...mmmmm.
Dinner - large salad, cooked veggies, baked sweet potato slices, a few carrots (homemade dressing, tahini, almond butter)
Snack - cashews, watermelon, frozen fruit, leftover no-salt baked chips from yesterday, small cup of oatmeal, a few dates
VFBNS except for the few chips...
Optional bike
60 minutes (taught RPM) didn't have my watch so don't know what my HR was. It was higher than the 125 average I've been recording the last few weeks.
I'm moving some things around this week to be able to help Jenn with her wisdom teeth (getting them out in about an hour). Going to do my swims Wednesday and Thursday. There aren't even any optional workouts on Friday of this week...I'm supposed to take the day COMPLETELY off.
Menu:
post ride - frozen blueberries/raspberries, few spoonfuls of watermelon, flax seed, sunflower seeds, hemp protein (2 tbsp), carob powder...mmmmm.
Dinner - large salad, cooked veggies, baked sweet potato slices, a few carrots (homemade dressing, tahini, almond butter)
Snack - cashews, watermelon, frozen fruit, leftover no-salt baked chips from yesterday, small cup of oatmeal, a few dates
VFBNS except for the few chips...
Progress Report (Beginning of Week 7)
Glad it's a recovery week where I'll ONLY have about 11 hours of total volume.
I'm coming off two weeks of a little more than 29 hours of total volume. Most of it isn't super high intense, but I think my body has taken a beating trying to acclimate to this volume.
Other than that I feel pretty good. Been getting good sleep and eating VFBNS primarily which is helping with my recovery.
About 10 weeks until race day...my biggest concern right now (above and beyond my small physical issues) is when or if I'm going to get my Shiv anytime soon. I get knots in my stomach every time I think about it.
After riding 160 miles the last two weeks followed by 4.5 mile runs, I'm starting to be able to wrap my head around 2.4, 112, 26.2. It's going to hurt, but at least I'm gaining confidence that I can actually physically do it.
I'm coming off two weeks of a little more than 29 hours of total volume. Most of it isn't super high intense, but I think my body has taken a beating trying to acclimate to this volume.
- My Achilles pain in my left foot is gone, but it's moved over to the inside of my left ankle (the tendon that connects the ankle to the lower calf muscle) which has been a bit painful. I will continue to ice as often as I can.
- I had some tightness on the inside of my right knee yesterday morning. I can really feel it when I straighten my leg out all the way...like when I'm stretching it. Going to try and ice that as much as I can.
- My right hip is a little tight, but I don't think that's going to be an issue.
- The muscles lining the tops of my shoulder blades are REALLY sore. I'm going to see a chiropractor tomorrow to get all fixed up. No doubt I'm in some discomfort because of the 15+ hours I've spent in the "aero" position the last two weeks.
Other than that I feel pretty good. Been getting good sleep and eating VFBNS primarily which is helping with my recovery.
About 10 weeks until race day...my biggest concern right now (above and beyond my small physical issues) is when or if I'm going to get my Shiv anytime soon. I get knots in my stomach every time I think about it.
After riding 160 miles the last two weeks followed by 4.5 mile runs, I'm starting to be able to wrap my head around 2.4, 112, 26.2. It's going to hurt, but at least I'm gaining confidence that I can actually physically do it.
Week 6, Day 7 - 16 week full IM training
Lost an hour last night. Went to bed around 10 PM...woke at 6:30 (so really 5:30).
Key Bike//Transition Run
90.5 miles in 4:55 and change. Averaged right above 18.5 mph (which is a 6 hour Ironman pace - my goal pace)
Ran 4.5 miles
Did this workout with John...took us 5 hours and 35 minutes.
Rode from his house to Winters and back. Wind pretty strong out of the south. John is way faster than me...always has to wait up for the slow poke.
Took an Accelgel at 2 hours, 3 hours, 4 hours and on the run. Started sipping Accelerade from 2 hours to the end. Had accelerade in my hand bottle on the run. Was feeling pretty rotten around the halfway mark but the last three gels I had came with 40mg of caffeine and that really seemed to help.
Felt OK on the run. Left ankle still hurting. Stopped at gas station in Winters to stretch and use restroom. As we were coming into Winters there was this huge barbed wire section on the shoulder. John ran over it and I barely missed it. He must've just barely missed running over one of those barbs. That would have been bad. I wore the tri suit I was wearing when I got runover (2XU). Not as much padding and my saddle area was extremely sore after the ride...walking was difficult.
Got 20 lbs of ice and made an ice bath right when I got home (10 minutes). Felt pretty bad rest of the day. Left ankle, behind my right knee, right hip, upper back....all problem areas right now. A "recovery" week couldn't come at a better time. I sure hope I get my Shiv in the next few weeks.
Dinner:
pre workout - blended salad 1 hour before ride, banana 15 minutes before ride
Dinner - made my own cheese-less pizza. Crust from NG, no salt tomato sauce, collard leaf, tomato, olives, bell pepper, onion, sweet potato...yum. A few recovery drinks.
Made my own guacamole (4 avocados, tomato, juice from 1/2 lime and 1/2 lemon, little bit of garlic salt, cilantro). Ate with no salt, baked chips from Natural Grocers.
Sunday treats - dried mango, Mt. Evans trail mix (from NG), raisins, 1/2 a bean burrito (leftover from Jenn's lunch), leftover grilled veggies and black beans from Jenn's fajita dinner.
Week 6 Summary:
Total volume - 15:30 (nearly 2 hours longer than last week which was the most volume I'd ever done in one week).
Did 12 of the 16 total workouts (5 of which are optional). Only ones I didn't do were the Friday swim and run, the Saturday swim, and the Sunday bike.
Swim - 2:34
Bike - 8:01
Run - 4:00
CF - 55 minutes
Key Bike//Transition Run
90.5 miles in 4:55 and change. Averaged right above 18.5 mph (which is a 6 hour Ironman pace - my goal pace)
Ran 4.5 miles
Did this workout with John...took us 5 hours and 35 minutes.
Rode from his house to Winters and back. Wind pretty strong out of the south. John is way faster than me...always has to wait up for the slow poke.
Took an Accelgel at 2 hours, 3 hours, 4 hours and on the run. Started sipping Accelerade from 2 hours to the end. Had accelerade in my hand bottle on the run. Was feeling pretty rotten around the halfway mark but the last three gels I had came with 40mg of caffeine and that really seemed to help.
Felt OK on the run. Left ankle still hurting. Stopped at gas station in Winters to stretch and use restroom. As we were coming into Winters there was this huge barbed wire section on the shoulder. John ran over it and I barely missed it. He must've just barely missed running over one of those barbs. That would have been bad. I wore the tri suit I was wearing when I got runover (2XU). Not as much padding and my saddle area was extremely sore after the ride...walking was difficult.
Got 20 lbs of ice and made an ice bath right when I got home (10 minutes). Felt pretty bad rest of the day. Left ankle, behind my right knee, right hip, upper back....all problem areas right now. A "recovery" week couldn't come at a better time. I sure hope I get my Shiv in the next few weeks.
Dinner:
pre workout - blended salad 1 hour before ride, banana 15 minutes before ride
Dinner - made my own cheese-less pizza. Crust from NG, no salt tomato sauce, collard leaf, tomato, olives, bell pepper, onion, sweet potato...yum. A few recovery drinks.
Made my own guacamole (4 avocados, tomato, juice from 1/2 lime and 1/2 lemon, little bit of garlic salt, cilantro). Ate with no salt, baked chips from Natural Grocers.
Sunday treats - dried mango, Mt. Evans trail mix (from NG), raisins, 1/2 a bean burrito (leftover from Jenn's lunch), leftover grilled veggies and black beans from Jenn's fajita dinner.
Week 6 Summary:
Total volume - 15:30 (nearly 2 hours longer than last week which was the most volume I'd ever done in one week).
Did 12 of the 16 total workouts (5 of which are optional). Only ones I didn't do were the Friday swim and run, the Saturday swim, and the Sunday bike.
Swim - 2:34
Bike - 8:01
Run - 4:00
CF - 55 minutes
Saturday, March 10, 2012
Week 6, Day 6 - 16 week full IM training
Bed before 10...woke at 7. Lots of good sleep but feel like I got hit by a truck.
The pain in my Achilles has moved over to the tendon connecting my ankle bone to the inner portion of my leg...so that hurts. My lower left back has a tweak in it. Both of the muscles running along the tops of shoulder blades started really hurting yesterday. I think it's because of how many hours I've been in the aero position (7 hours last week, already 3+ hours this week)...so those are bothering me. I'm super sore from the burpee pullups yesterday. So I think the volume is starting to wear me down...glad next week is a "recovery" week.
Hope I make it through my 11 mile run today and the 5.5 hour workout tomorrow though.
Key Run
90 minutes
concentrating on keeping HR in the 130s and 140s...180 steps per minute...distance not a priority.
HR 142
Rainy...left ankle giving me some pain but by the end of the run I felt 100% great.
Menu:
clementine and coffee this morning
Pre-run - blended salad
Dinner - large salad, cooked veggies, leftover edamame
Dessert - 2 LARA bars, raisins, dried banana, couple of dates
Snack - frozen fruit (cherries, mangos, banana) with cashews
The pain in my Achilles has moved over to the tendon connecting my ankle bone to the inner portion of my leg...so that hurts. My lower left back has a tweak in it. Both of the muscles running along the tops of shoulder blades started really hurting yesterday. I think it's because of how many hours I've been in the aero position (7 hours last week, already 3+ hours this week)...so those are bothering me. I'm super sore from the burpee pullups yesterday. So I think the volume is starting to wear me down...glad next week is a "recovery" week.
Hope I make it through my 11 mile run today and the 5.5 hour workout tomorrow though.
Key Run
90 minutes
concentrating on keeping HR in the 130s and 140s...180 steps per minute...distance not a priority.
HR 142
Rainy...left ankle giving me some pain but by the end of the run I felt 100% great.
Menu:
clementine and coffee this morning
Pre-run - blended salad
Dinner - large salad, cooked veggies, leftover edamame
Dessert - 2 LARA bars, raisins, dried banana, couple of dates
Snack - frozen fruit (cherries, mangos, banana) with cashews
Friday, March 9, 2012
Week 6, Day 5 - 16 week full IM training
In bed a little after 9. Nearly fell asleep putting Haelyn to bed. Woke at 4:45 AM.
Had all my warm running gear laid out to run in the freezing-ness. But when I went into the "Box" and heard the north wind howling up against the house...I decided to run on the treadmill. So I was either going to be freezing or bored. I chose bored.
Key Interval Run
20' warmup (including 6 accelerations)
stretch
6x 5:2 where the work phase was prescribed to be in the HR#3 zone.
2x40 reps of butt kicks, skipping, and high knees
14' cooldown
Total of 1:20
Little worried about the Achilles when I started out. Warmed up at 7.2 mph. I did the accelerations by going from 3.0 mph to 12.0 mph and counting about 60 steps (about 100 yards in "real life"). Started the working phases at 22 minutes. To cut down on the speed and force of each step I set the incline to 6.0 and the speed at 7.5 mph.
I did the first three at this level (walking 2 minutes in between) and my HR was steady in the high 160s (maybe a little too high). The last three were at 4.0 and the same speed, and the last minute I put it back on 6.0 incline and increased speed to 7.6 mph. HR stayed mid to low 160s on the last 3 and peaked into the 170s during that last minute.
Did the 2x40 reps in place beside the treadmill. Was going to put on a sweatshirt and do it outside but I was already on my second completely soaked shirt....too wet.
Cooled down at 7.0-7.2 from 1:06 to 1:20. Treadmill said I went a little more than 9 miles. Iced Achilles immediately after (after stretching of course).
Also got some treatment at ACU sports medicine. Heat, ultrasound, ice/stem, stretch. Achilles feels good but my lower leg is pretty sore (the muscle).
CF WOD
100 burpee pullups
bar 1 foot above reach
14:54
Brutal. Put my bar on the straps hanging from my ceiling and measured a foot above my reach. This one is also known as "GI Jane" and some people can do it in half that time.
No problems with my achilles at all with all the jumping and landing...good sign.
Menu:
post-workout - processed the following: spinach, blueberries, raspberries, hemp protein, flaxseed, carob powder, juice from 1/2 lemon, 2 pitted dates. REALLY good. Like I'm eating chocolate ice cream for my recovery meal.
Dinner - Jason's Deli for details click here and scroll down to menu.3 organic wheat crackers.
Snack - raisins, dates, blue corn chips, Rosa's cheese-less bean burrito, carrot/almond butter, rest of the sliced sweet potatoes from the other night
Had all my warm running gear laid out to run in the freezing-ness. But when I went into the "Box" and heard the north wind howling up against the house...I decided to run on the treadmill. So I was either going to be freezing or bored. I chose bored.
Key Interval Run
20' warmup (including 6 accelerations)
stretch
6x 5:2 where the work phase was prescribed to be in the HR#3 zone.
2x40 reps of butt kicks, skipping, and high knees
14' cooldown
Total of 1:20
Little worried about the Achilles when I started out. Warmed up at 7.2 mph. I did the accelerations by going from 3.0 mph to 12.0 mph and counting about 60 steps (about 100 yards in "real life"). Started the working phases at 22 minutes. To cut down on the speed and force of each step I set the incline to 6.0 and the speed at 7.5 mph.
I did the first three at this level (walking 2 minutes in between) and my HR was steady in the high 160s (maybe a little too high). The last three were at 4.0 and the same speed, and the last minute I put it back on 6.0 incline and increased speed to 7.6 mph. HR stayed mid to low 160s on the last 3 and peaked into the 170s during that last minute.
Did the 2x40 reps in place beside the treadmill. Was going to put on a sweatshirt and do it outside but I was already on my second completely soaked shirt....too wet.
Cooled down at 7.0-7.2 from 1:06 to 1:20. Treadmill said I went a little more than 9 miles. Iced Achilles immediately after (after stretching of course).
Also got some treatment at ACU sports medicine. Heat, ultrasound, ice/stem, stretch. Achilles feels good but my lower leg is pretty sore (the muscle).
CF WOD
100 burpee pullups
bar 1 foot above reach
14:54
Brutal. Put my bar on the straps hanging from my ceiling and measured a foot above my reach. This one is also known as "GI Jane" and some people can do it in half that time.
No problems with my achilles at all with all the jumping and landing...good sign.
Menu:
post-workout - processed the following: spinach, blueberries, raspberries, hemp protein, flaxseed, carob powder, juice from 1/2 lemon, 2 pitted dates. REALLY good. Like I'm eating chocolate ice cream for my recovery meal.
Dinner - Jason's Deli for details click here and scroll down to menu.3 organic wheat crackers.
Snack - raisins, dates, blue corn chips, Rosa's cheese-less bean burrito, carrot/almond butter, rest of the sliced sweet potatoes from the other night
Homemade salad dressing
Been making my own salad dressing for a while, but this has been my favorite so far:
2 garlic cloves
3 tbsp tahini
1/2 c water
1/2 c balsamic vinegar
large pinch of dill
2 tsp nutritional yeast
1/2 tsp cayenne pepper
handful of walnuts
handful of sunflower seeds.
I think the seeds give it an extra thickness which is great for dipping carrots and celery into. Yum.
2 garlic cloves
3 tbsp tahini
1/2 c water
1/2 c balsamic vinegar
large pinch of dill
2 tsp nutritional yeast
1/2 tsp cayenne pepper
handful of walnuts
handful of sunflower seeds.
I think the seeds give it an extra thickness which is great for dipping carrots and celery into. Yum.
Thursday, March 8, 2012
Week 6, Day 4 - 16 week full IM training
Bed at 10:30 PM (started reading Newberg's ebook he wrote about Rangers...bad idea - needed to be in bed sooner than that!). Woke at 5:30 AM...on bike by 5:50 AM.
Optional bike
60 minutes at 126 HR
Almost done with WWII in HD.
This is my optional rest day (instead of tomorrow). Body/legs feel good. I iced my Achilles and rolled it on a foam roller last night before bed (ice was much easier tonight than last night - body adjusts quickly to hellishly cold temps). Woke during the night to empty the ole bladder and it was REALLY tight, but then this morning it's not tight at all.
Hoping that another day of low-impact and ice/massage will result in it flaring down by tomorrow morning when I have about a 9 mile interval run scheduled. Have about 25 miles to run the next three days.
It's going to be 50 degrees and raining on Saturday, so John and I are going to ride on Sunday afternoon when it's supposed to be 72 and partly cloudy. I'll just do my long run Saturday (90 minutes) and the long brick on Sunday. That means I'll have to go to bed early Saturday night to be rested for a 90 mile ride and 4.5 mile run later that day.
Menu:
Dinner - large salad and cooked veggies, mung beans, carrots/hummus, edamame, few slices of baked sweet potato we made for girls.
Homemade dressing (see recipe above)
Dessert - frozen bananas/mangos, raisins, dates
Optional bike
60 minutes at 126 HR
Almost done with WWII in HD.
This is my optional rest day (instead of tomorrow). Body/legs feel good. I iced my Achilles and rolled it on a foam roller last night before bed (ice was much easier tonight than last night - body adjusts quickly to hellishly cold temps). Woke during the night to empty the ole bladder and it was REALLY tight, but then this morning it's not tight at all.
Hoping that another day of low-impact and ice/massage will result in it flaring down by tomorrow morning when I have about a 9 mile interval run scheduled. Have about 25 miles to run the next three days.
It's going to be 50 degrees and raining on Saturday, so John and I are going to ride on Sunday afternoon when it's supposed to be 72 and partly cloudy. I'll just do my long run Saturday (90 minutes) and the long brick on Sunday. That means I'll have to go to bed early Saturday night to be rested for a 90 mile ride and 4.5 mile run later that day.
Menu:
Dinner - large salad and cooked veggies, mung beans, carrots/hummus, edamame, few slices of baked sweet potato we made for girls.
Homemade dressing (see recipe above)
Dessert - frozen bananas/mangos, raisins, dates
Wednesday, March 7, 2012
Week 6, Day 3 - 16 week full IM training
Bed at 10:30 PM. Woke at 5:30 AM.
On the indoor trainer by 5:50 AM.
Optional bike
60 minutes, steady pace with HR averaging 120.
Watched WWII in HD...almost done with series (watched two during workout yesterday) so I need to find another show to keep me occupied.
Key swim
Anaerobic threshold
WU: 4x 150 on 15"
MS: 6x 400
(400, 4x100, 400, 4x100, 400, 4x100)
400s on 30" rest, 100s on 10" rest
CD: 5x100
(2 kick, 1 drill, 2 freestyle)
Took me 1:17
Lats are SUPER sore from the 80 pullups yesterday (30 included in warmup). Low back is pretty sore, too, from the dead lift. No serious pain though.
I did ice my achilles last night and it's pretty tight today. Instead of doing my Key interval run tomorrow, I may switch tomorrow and the Friday "optional" days. I was planning on running in the morning and Crossfitting tomorrow afternoon, then doing an optional bike (60 minutes) on Friday morning. So what I may do is the optional bike tomorrow morning, skip the optional run and swim, and do the interval run Friday morning and CF Friday afternoon. Then the long ride and run Saturday...long run Sunday. Phew! About as much brain power goes into planning and nutrition as the actual physical training...
Menu:
small bowl of frozen cherries/blueberries about 3 PM...feeling pretty hungry
Dinner - 3 trips through Jason's Deli salad bar, walnut/cranberry mix (quite a bit - about 2 cups). Click here and go down to "menu" for specifics.
Dessert - dried bananas, coconut dates, few carrots with homemade hummus and some with almond butter
On the indoor trainer by 5:50 AM.
Optional bike
60 minutes, steady pace with HR averaging 120.
Watched WWII in HD...almost done with series (watched two during workout yesterday) so I need to find another show to keep me occupied.
Key swim
Anaerobic threshold
WU: 4x 150 on 15"
MS: 6x 400
(400, 4x100, 400, 4x100, 400, 4x100)
400s on 30" rest, 100s on 10" rest
CD: 5x100
(2 kick, 1 drill, 2 freestyle)
Took me 1:17
Lats are SUPER sore from the 80 pullups yesterday (30 included in warmup). Low back is pretty sore, too, from the dead lift. No serious pain though.
I did ice my achilles last night and it's pretty tight today. Instead of doing my Key interval run tomorrow, I may switch tomorrow and the Friday "optional" days. I was planning on running in the morning and Crossfitting tomorrow afternoon, then doing an optional bike (60 minutes) on Friday morning. So what I may do is the optional bike tomorrow morning, skip the optional run and swim, and do the interval run Friday morning and CF Friday afternoon. Then the long ride and run Saturday...long run Sunday. Phew! About as much brain power goes into planning and nutrition as the actual physical training...
Menu:
small bowl of frozen cherries/blueberries about 3 PM...feeling pretty hungry
Dinner - 3 trips through Jason's Deli salad bar, walnut/cranberry mix (quite a bit - about 2 cups). Click here and go down to "menu" for specifics.
Dessert - dried bananas, coconut dates, few carrots with homemade hummus and some with almond butter
Week 6, Day 2 - 16 week full IM training
Mind played a weird trick on me this morning...
I had a 1:40 workout scheduled. So my brain was thinking I could start at SIX:20 instead of FIVE:20 AM. I set my alarm for 5:25...took my sweet time and didn't realize my mistake (despite doing the math in my head several times) until 5:55...much too late. So I had to be creative and find another time to get the workout in...
Key Bike (transition run)
WU: 6x 40" fast spin, 20" recovery
MS: 10:3, 8:3, 6:3, 4:3 (work:recovery in minutes)
then 4x 30" fast spin with 1' recovery
CD: 15 minutes
- 3 minute transition -
ran 4 miles on treadmill
Kept it at 7.2 mph for a few minutes, bumped it up to 7.5, then the last 7-8 minutes was 9.0 mph.
Total time was 1:42. HR averaged 131.
Feeling some tightness in my left achilles. Just enough to notice, not enough to even cause a limp yet. I've been stretching it and iced tonight before bed. Filled up a small cooler with ice and water...waited for it to cool down and stuck my whole foot in. Once you do this for consecutive days it gets easier...but that first time after not having done it in a while is absolute misery for the first few minutes.
CF WOD (pictured above)
HSPU = hand stand push up
WBS = Wall ball shot with 20# ball
DBU = double under
time was 21:39
Menu:
post bike/run - blueberry, raspberry, hemp protein, flax seed, almond milk (all blended together)
Dinner - large salad and cooked veggies, bowl of beans, raisins, dates, carrots with almond butter, cashews
Snack - frozen bananas, cherries, mangos, almonds, small cup of dry oatmeal
Went to United and Jenn wanted Nikki's so I got a small bowl of no sugar added raspberry yogurt when I went in to get her (kiwi and strawberry on top).
VFBNS except for the Nikki's (which I do about once a month)
Monday, March 5, 2012
Week 6, Day 1 - 16 week full IM training
Bed at 10:30 PM. Woke with Haelyn at 1 AM (no paci starting Saturday night...), was up with her until about 2 AM. Slept until 6:30 when Hope woke me up.
Key Swim (aerobic)
WU: 2x250y
250 kick
250 drills
MS: 6x400 on 30" rest
Did them all right at 7:30.
CD: 200
Total of 3,600 yards
Took me right at 1:17
Hitting anywhere between 12-14 strokes per length on the 400s.
The speedwork on Friday helped...felt good today.
My upper lats were really sore when I got in the water today, couldn't figure out why. Then when I started doing my 250 kick I figured it out. It's from holding the kick board out in front while I dolphin kick. Did that for 1,100 yards last week total (down and back 22 times). Kick is feeling stronger though so at least it's not a huge waste of time.
Menu:
Nothing until dinner...did have a teaspoon of chlorella in water this morning.
Large salad, pinto beans, collard wraps (steamed collard leaves with hemp seed hummus and chopped veggies inside), few dates
Appetizer was carrots and homemade dressing
Dessert - frozen bananas, cherries, mangos, almonds
Key Swim (aerobic)
WU: 2x250y
250 kick
250 drills
MS: 6x400 on 30" rest
Did them all right at 7:30.
CD: 200
Total of 3,600 yards
Took me right at 1:17
Hitting anywhere between 12-14 strokes per length on the 400s.
The speedwork on Friday helped...felt good today.
My upper lats were really sore when I got in the water today, couldn't figure out why. Then when I started doing my 250 kick I figured it out. It's from holding the kick board out in front while I dolphin kick. Did that for 1,100 yards last week total (down and back 22 times). Kick is feeling stronger though so at least it's not a huge waste of time.
Menu:
Nothing until dinner...did have a teaspoon of chlorella in water this morning.
Large salad, pinto beans, collard wraps (steamed collard leaves with hemp seed hummus and chopped veggies inside), few dates
Appetizer was carrots and homemade dressing
Dessert - frozen bananas, cherries, mangos, almonds
Week 5, Day 7 - 16 week full IM training
Went to bed around 11 PM last night...Woke at 7 AM. Hope had some eye gunk going on which we thought might have been pink eye so we just stayed home.
Long run
1:40 minutes
12 miles (8:20 pace)
Feel MUCH better than the 12 I did two weeks ago when my hips were hurting so bad (body is getting used to the longer distances...always happens like that and just takes one long run or two to re-acclimate).
Not worried about distance or speed on these long, Sunday runs. I'm looking at heart rate and strides per minute. Program said to keep HR in the 1-2 zone, which for me is in the 120s to 130s so I tried to keep it in the 130s, Ended up averaging 142. I just can't make myself run that slow. Goal is to keep a 180 strides per minute beat going.
I checked every ten minutes and counted my steps for 1 minute. No water or gels on run. Ran to 351 towards I20, left on southern access road, immediate right on Griffith, then just followed some back roads until I got to Hwy 80, right over to Judge Ely then out and around Shotwell Stadium and back home the way I came. Hips never started hurting. My achilles tendons are somewhat tight, but nothing alarming.
The quick steps force me to land on the mid-foot and "stay out of my hips" as I like to say. Keeps me light on my feet, bouncing along That's an 8:20 pace. Happy with that. IMTX marathon pace goal is just under a 9:10 minute/mile pace (4 hours).
Was very tired before the run. Wanted nothing more than to take a long nap but glad I ended up running.
Menu:
pre-run: blended salad (see yesterday), a few carrots with almond butter
Rest of the day (in no particular order): recover drinks, bag of organic, baked, no salt tortilla chips (not a grab bag, but not a huge bag either), 2 avocados, cheese-less veggie supreme pizza from Domino's, bean burrito (Jenn got it for dinner but didn't end up eating it), dried mangos, dried bananas, raisins, dates, carrots with almond butter. Had a calorie overload today...feel like I've earned it.
TOTAL WEEK 5 VOLUME: 13:45
13 out of 16 workouts (of which five are completely optional)
Body feels great.
Long run
1:40 minutes
12 miles (8:20 pace)
Feel MUCH better than the 12 I did two weeks ago when my hips were hurting so bad (body is getting used to the longer distances...always happens like that and just takes one long run or two to re-acclimate).
Not worried about distance or speed on these long, Sunday runs. I'm looking at heart rate and strides per minute. Program said to keep HR in the 1-2 zone, which for me is in the 120s to 130s so I tried to keep it in the 130s, Ended up averaging 142. I just can't make myself run that slow. Goal is to keep a 180 strides per minute beat going.
I checked every ten minutes and counted my steps for 1 minute. No water or gels on run. Ran to 351 towards I20, left on southern access road, immediate right on Griffith, then just followed some back roads until I got to Hwy 80, right over to Judge Ely then out and around Shotwell Stadium and back home the way I came. Hips never started hurting. My achilles tendons are somewhat tight, but nothing alarming.
The quick steps force me to land on the mid-foot and "stay out of my hips" as I like to say. Keeps me light on my feet, bouncing along That's an 8:20 pace. Happy with that. IMTX marathon pace goal is just under a 9:10 minute/mile pace (4 hours).
Was very tired before the run. Wanted nothing more than to take a long nap but glad I ended up running.
Menu:
pre-run: blended salad (see yesterday), a few carrots with almond butter
Rest of the day (in no particular order): recover drinks, bag of organic, baked, no salt tortilla chips (not a grab bag, but not a huge bag either), 2 avocados, cheese-less veggie supreme pizza from Domino's, bean burrito (Jenn got it for dinner but didn't end up eating it), dried mangos, dried bananas, raisins, dates, carrots with almond butter. Had a calorie overload today...feel like I've earned it.
TOTAL WEEK 5 VOLUME: 13:45
13 out of 16 workouts (of which five are completely optional)
Body feels great.
Week 5, Day 6 - 16 week full IM training
Went to be last night around 11 PM. Woke at 7:30 with girls. I like riding in the afternoon so I can sleep in.
Long ride (short run)
72.5 miles in 4 hours
ran 4.5 immediately off the bike.
With transition the whole workout took me 4 hours and 40 minutes.
HR averaged 134.
56ish degrees when I started. Wind out the NW so I rode NW to ride into it...then have it at my bike on the way home. Went up Eastlake to 1082, turned left up around the lake, over the dam, left on Westlake, then right on 1082 to Hawley. Quick right in Hawley at 1226 then left on 3326 all the way up to the 277 access road. A dog came running at me today, scared the daylights out of me. I was SURE it was going to bite my leg. I was moving as fast as I possibly could and that dog was just jogging next to me like it was nothing. Big dirty, mean looking thing...like a lab/german shepherd mix or something. So I turned right on the access road and rode up about a mile past the courthouse in Anson. That was 36 miles.
Coming back was fun with a tailwind. I decided to skip the dog run, so instead of turning left on 3326, I just kept following the access road back to Hawley (about 12 miles from Anson). I stopped to use the facilities at a gas station in Hawley, then turned left on 1226. I was supposed to be at the 52 miles mark at 1226 and 1082 but was at 49 since I took a different way back. I turned up 3326 for 1.5 miles and came back so I was at 52 when I started back on 1082, 20 miles from home.
Averaged a sub 8 minute/mile pace on the run. Feel good on the runs after long bike the last two weeks...like I could just keep going. Took my hand bottle with my Accelerade leftover from bike.
Nutrition on the bike was an Accel gel at the 2 hour mark and the 3.5 hour mark. I sipped water and Accelerade starting after 2 hours every 20 minutes or so. Still didn't sweat very much. Wore my base layer top and florescent jersey, bib, and zoot socks.
Lower back was never an issue. No pain anywhere on body. Averaged 18.1 mph, which is slow for me. I'm hoping the Shiv will add a mile an hour or two over a long course like that. If I could average 18.6 at IMTX, that would get me off the bike in 6 hours. That Shiv should allow me to average in the 19s. Riding IMTX on the Tarmac will probably slow me down a good 30 minutes at least.
Next week, John and I are going to ride 90 miles (which will be the longest I"ve ever ridden) and run for about 40 minutes. I've ridden to Albany, Anson, Hawley, Buffalo Gap, Tuscola, Clyde, and Baird. If the wind is out the NE next week, John and I might just have to ride to Breckenridge.
Menu:
pre-ride - blended salad (romaine, spinach, 1/2 avocado, 2 dates, banana)
post-ride - recovery pudding (blueberries, banana, almonds, carob powder, hemp protein, flaxseed)
Rest of the day (in no particular order) - recovery drinks, large salad, kale with creamy cashew sauce (out of Eat to Live...REALLY good), large bowl of pinto beans, blue corn chips, end piece of Ezekial break with almond butter), 2 cheese-less burritos, a few dates and raisins...was too full to eat the frozen cherries I got. Figured I burned at least 4,000 calories today.
Non VFBNS: bread, tortillas, chips
Long ride (short run)
72.5 miles in 4 hours
ran 4.5 immediately off the bike.
With transition the whole workout took me 4 hours and 40 minutes.
HR averaged 134.
56ish degrees when I started. Wind out the NW so I rode NW to ride into it...then have it at my bike on the way home. Went up Eastlake to 1082, turned left up around the lake, over the dam, left on Westlake, then right on 1082 to Hawley. Quick right in Hawley at 1226 then left on 3326 all the way up to the 277 access road. A dog came running at me today, scared the daylights out of me. I was SURE it was going to bite my leg. I was moving as fast as I possibly could and that dog was just jogging next to me like it was nothing. Big dirty, mean looking thing...like a lab/german shepherd mix or something. So I turned right on the access road and rode up about a mile past the courthouse in Anson. That was 36 miles.
Coming back was fun with a tailwind. I decided to skip the dog run, so instead of turning left on 3326, I just kept following the access road back to Hawley (about 12 miles from Anson). I stopped to use the facilities at a gas station in Hawley, then turned left on 1226. I was supposed to be at the 52 miles mark at 1226 and 1082 but was at 49 since I took a different way back. I turned up 3326 for 1.5 miles and came back so I was at 52 when I started back on 1082, 20 miles from home.
Averaged a sub 8 minute/mile pace on the run. Feel good on the runs after long bike the last two weeks...like I could just keep going. Took my hand bottle with my Accelerade leftover from bike.
Nutrition on the bike was an Accel gel at the 2 hour mark and the 3.5 hour mark. I sipped water and Accelerade starting after 2 hours every 20 minutes or so. Still didn't sweat very much. Wore my base layer top and florescent jersey, bib, and zoot socks.
Lower back was never an issue. No pain anywhere on body. Averaged 18.1 mph, which is slow for me. I'm hoping the Shiv will add a mile an hour or two over a long course like that. If I could average 18.6 at IMTX, that would get me off the bike in 6 hours. That Shiv should allow me to average in the 19s. Riding IMTX on the Tarmac will probably slow me down a good 30 minutes at least.
Next week, John and I are going to ride 90 miles (which will be the longest I"ve ever ridden) and run for about 40 minutes. I've ridden to Albany, Anson, Hawley, Buffalo Gap, Tuscola, Clyde, and Baird. If the wind is out the NE next week, John and I might just have to ride to Breckenridge.
Menu:
pre-ride - blended salad (romaine, spinach, 1/2 avocado, 2 dates, banana)
post-ride - recovery pudding (blueberries, banana, almonds, carob powder, hemp protein, flaxseed)
Rest of the day (in no particular order) - recovery drinks, large salad, kale with creamy cashew sauce (out of Eat to Live...REALLY good), large bowl of pinto beans, blue corn chips, end piece of Ezekial break with almond butter), 2 cheese-less burritos, a few dates and raisins...was too full to eat the frozen cherries I got. Figured I burned at least 4,000 calories today.
Non VFBNS: bread, tortillas, chips
Friday, March 2, 2012
Week 5, Day 5 - 16 week full IM training
(workout/menu detail below)
Found out yesterday that Specialized is now saying my bike is going to ship "early April" changed from "late March". It was originally December, then January, then February...I'm sick about it.
I called Specialized this morning and the guy I talked to said he saw the Shiv Comp on the stand yesterday...if that's accurate, that means that the Shiv Comps are all ready to ship, just making sure there are no defects. IF that's the case, I'll have it soon and they're just saying April to make you happy when you get it early (last year they said April and I had my Transition in February).
Worst case scenario is that I would get 5-6 hours on the Shiv before the race which means I could get it early May and be OK...but I WANT IT NOW (said like the girl from Willie Wonka's).
Anyway...Haelyn woke at 2:30 and had some stomach issues...ended up throwing up but only once and is fine this morning. I believe that her exceptional diet has strengthened her immune system and she kicked the crud out of a stomach bug in like an hour. She hasn't had any animal products (except for the cheese on the pizza she eats at school on Fridays) since December. She fought off a virus in like 36 hours a few weeks ago, too...those usually go 5-6 days.
I ended up sleeping with Haelyn on the floor of her room, didn't go back to sleep until about 4 AM. Needless to say, I didn't wake and ride for an hour at 5:30 AM. Next thing I know it's 8:30 AM. I rode at lunch.
Optional Bike
60 minutes at 125 average HR. Watched second episode of WWII in HD. Been on a WWII kick lately, books and now this show. Makes me realize that my stupid bike being my biggest concern right now is actually a pretty great life.
CF WOD
15-12-9
95# thruster
25# weighted pull
8:40
Optional swim:
WU: 600y
400 kick (getting better at this)
200y
8x100 on 15" rest
MS: 8x 50y on 1' rest
(43, 43, 44, 42, 42, 41, 40, 40)
Great times for me...great overall swim.
Total time was 1:09:03
Menu:
Large salad, cooked veggies, big bowl of pinto beans (been cooking all day).
Sliced up a sweet potato in my food processor, baked the slices at 350 for 10 minutes. Ate those while I finished cooking, too. Hope loves them.
Dessert was 3 dates, some raisins and cashews.
Appetizer (while cooking) was a few carrots with almond butter.
(Hope ate a ton of my cooked veggies - mainly the carrots, zucchini, mushrooms, and broccoli).
Snack - frozen bananas/mangos, raisins, cashews
total VFBNS day...fifth in a row.
Found out yesterday that Specialized is now saying my bike is going to ship "early April" changed from "late March". It was originally December, then January, then February...I'm sick about it.
I called Specialized this morning and the guy I talked to said he saw the Shiv Comp on the stand yesterday...if that's accurate, that means that the Shiv Comps are all ready to ship, just making sure there are no defects. IF that's the case, I'll have it soon and they're just saying April to make you happy when you get it early (last year they said April and I had my Transition in February).
Worst case scenario is that I would get 5-6 hours on the Shiv before the race which means I could get it early May and be OK...but I WANT IT NOW (said like the girl from Willie Wonka's).
Anyway...Haelyn woke at 2:30 and had some stomach issues...ended up throwing up but only once and is fine this morning. I believe that her exceptional diet has strengthened her immune system and she kicked the crud out of a stomach bug in like an hour. She hasn't had any animal products (except for the cheese on the pizza she eats at school on Fridays) since December. She fought off a virus in like 36 hours a few weeks ago, too...those usually go 5-6 days.
I ended up sleeping with Haelyn on the floor of her room, didn't go back to sleep until about 4 AM. Needless to say, I didn't wake and ride for an hour at 5:30 AM. Next thing I know it's 8:30 AM. I rode at lunch.
Optional Bike
60 minutes at 125 average HR. Watched second episode of WWII in HD. Been on a WWII kick lately, books and now this show. Makes me realize that my stupid bike being my biggest concern right now is actually a pretty great life.
CF WOD
15-12-9
95# thruster
25# weighted pull
8:40
Optional swim:
WU: 600y
400 kick (getting better at this)
200y
8x100 on 15" rest
MS: 8x 50y on 1' rest
(43, 43, 44, 42, 42, 41, 40, 40)
Great times for me...great overall swim.
Total time was 1:09:03
Menu:
Large salad, cooked veggies, big bowl of pinto beans (been cooking all day).
Sliced up a sweet potato in my food processor, baked the slices at 350 for 10 minutes. Ate those while I finished cooking, too. Hope loves them.
Dessert was 3 dates, some raisins and cashews.
Appetizer (while cooking) was a few carrots with almond butter.
(Hope ate a ton of my cooked veggies - mainly the carrots, zucchini, mushrooms, and broccoli).
Snack - frozen bananas/mangos, raisins, cashews
total VFBNS day...fifth in a row.
Thursday, March 1, 2012
Week 5, Day 4 - 16 week full IM training
Woke at 5:30 AM (went to bed little after 10)
Had my bike all set up in my box.
Optional bike
Rode 60 minutes at a 124 average HR
watched the first episode of WWII in HD on my computer. Had it set up on my glute-ham developer.
Key Swim:
WU - 3x300 (1st and 3rd were freestyle, 2nd was all kick...brutal)
MS - 2x400 on 20" rest
kick 200
3x200 on 15" rest
kick 200
5x100 on 10" rest
CD - 8x50 (1st, 4th, 5th, and 8th freestyle; 2nd and 6th easy, 3rd and 7th fast)
3,500 yards
1:25
kicking took me forever...700 total yards of kicking
Menu:
Dinner - Jason's Deli, 3 trips through salad bar, all salads consisted of the following:
mixed greens/spinach base
bell pepper
tomato
cauliflower
broccoli
mushroom
carrots
cucumber
onion
Kalamata olives
tbsp of hummus
sunflower seeds
almond slivers
ground pepper
tbsp of red wine vinegar
4-5 pepperoncini peppers
And I do that three times...mmmm good. Tons of food, very low calories.
Had some cranberry, raisin, walnut mix on my way out for dessert
Snack at home - frozen bananas, 4 dates, frozen mangos, cashews, raisins, carrots with almond butter
VFBNS day...4th in a row...feeling good.
Had my bike all set up in my box.
Optional bike
Rode 60 minutes at a 124 average HR
watched the first episode of WWII in HD on my computer. Had it set up on my glute-ham developer.
Key Swim:
WU - 3x300 (1st and 3rd were freestyle, 2nd was all kick...brutal)
MS - 2x400 on 20" rest
kick 200
3x200 on 15" rest
kick 200
5x100 on 10" rest
CD - 8x50 (1st, 4th, 5th, and 8th freestyle; 2nd and 6th easy, 3rd and 7th fast)
3,500 yards
1:25
kicking took me forever...700 total yards of kicking
Menu:
Dinner - Jason's Deli, 3 trips through salad bar, all salads consisted of the following:
mixed greens/spinach base
bell pepper
tomato
cauliflower
broccoli
mushroom
carrots
cucumber
onion
Kalamata olives
tbsp of hummus
sunflower seeds
almond slivers
ground pepper
tbsp of red wine vinegar
4-5 pepperoncini peppers
And I do that three times...mmmm good. Tons of food, very low calories.
Had some cranberry, raisin, walnut mix on my way out for dessert
Snack at home - frozen bananas, 4 dates, frozen mangos, cashews, raisins, carrots with almond butter
VFBNS day...4th in a row...feeling good.
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