Day 3 Week 4 - 12 Week Half IM Training

Woke at 5:00 AM.

Training

CF - (6:00 AM)

CF Midland - awesome place and they have an awesome website (Traveler WOD's for folks on the road)
warm up
800m run
3 x:
10 slams with 40# ball
8 toes to rope
10 squat vertical thrusters with slam ball
then...
4 x (untimed)
7x hand release plyo pushup
7x power clean
7x front rack lunge (each leg, so 14 total)
7x thruster
7x good morning
When you grab the bar on these sets, you weren't allowed to take your hands off the bar. Brutal.
Did 95 pounds. Toasted.

(30' total)

LS (6:00 PM)

warmup: 500 then 8x50 on 15" rest
1500y time trial(29:45). The YMCA in Midland wasn't sure if the pool was meters or yards (think it might have been meters) and I think I counted a lap twice. That is a slow time to how good I felt swimming.
100 easy
3x200 at TT effort on 15" rest
300 cool down

(1:15 total)

Nutrition

Pre-workout - homemade banana bread energy bar
Breakfast - oatmeal with cacao nibs, several celery stalks, 15 oz coconut water, handful cashews
Lunch - Strawberry Fields in Midland, salad (greens, celery, cauliflower, broccoli, onion, sprouts, carrots, cucumber, balsamic vinegar)

Dinner -HEB organic baby spring mix, red bell pepper, mushrooms, carrot, pumpkin seeds, sprouted mung beans, balsamic vinegar, 10 unsweetened carob covered almonds
Snack - celery/almond butter, about 3/4 cup of dried oatmeal

Day 2 Week 4 - 12 Week Half IM Training

Woke at 5:30 AM.

Training

CF - (6:00 AM)

20' AMRAP
5 C2B pulls
10 WBS
15 KBS with 1.5 pood
10 rounds + 5 pulls
(30' total)

LR (6:00 PM)

1 mile warm up

30' TT

18 laps

HR averaged 174 over last 20' of TT

Done this workout twice before, first time did 18 laps and HR was in the 173 range. Last year, did 18.5 laps, HR 168 but it wasn't 100 degrees like it was yesterday when I ran.

Happy about this run. Did at Memorial Stadium in Midland.

(50' total)

Nutrition

Pre-workout - homemade banana bread energy bar
Breakfast - oatmeal with hemp, cacao nibs and flax, vegetable juice (2 carrots, 1/2 cucumber, 1/2 tomato, ginger)

Lunch - salad (chopped lettuce, 3 tomato slices, 4 pickle slices), was traveling and lunch was at a cheesburger joint in Midland. After lunch, went by HEB and got a handful of cashews, about 10 energy cubes and a small handful of dried mango. 
Dinner - HEB organic arugula/spinach/herb blend, one red bell pepper, pumpkin seeds and sprouted mung beans. Put some balsamic vinegar on top. Had a few carob covered unsweetened almonds, too.
Snack - celery/almond butter

Went to bed hungry...good. Feel like I'm leaning out, based on what I'm seeing in the mirror. Wonder if it's the emphasis on raw?

Dinner Monday

Day 1 Week 4 - 12 week Half IM training

Woke at 7 AM.
Planned rest day.

Thought I'd be more sore this morning but am really not sore at all. Good sign...

Nutrition

Breakfast - small bowl of oatmeal with hemp, cacao nibs and flax. Juiced 2 cucumbers (peeled), 3 carrots, 1 tomato, small piece of ginger. Drank 1/2 at breakfast with some green tea.

Lunch -Salad (romaine, onion, tomato, cucumber, broccoli, raw jalapeno, sprouted mung beans, ginger carrot dressing). Carrot and hummus. Nori sheet (H ate half of it, ha!!) Completely raw lunch.

Dinner - remaining half of veggie juice from this morning, salad (romaine, spinach, raw okra, jalapeno, cucumber, broccoli, sprouted mung beans, tomato, creamy tahini dressing - hemp oil, balsamic vinegar, tahini, water, dill, garlic). Salad pictured above.
Snack - popped amaranth, 1/2 banana, 1 banana bread energy bar (popped amaranth, banana, dates, walnuts, sesame seeds, cinnamon, nutmeg). I made the energy bars for the week and ate one before I put it in the freezer...super good.

Trying to eat more raw foods (after watching 'Food Matters' twice), which is the reason I had some vegetable juice at breakfast. Without that juice, my breakfast would have been all cooked.

Day 7 Week 3 - 12 week Half IM training

Woke at 7 AM.
Taught 3rd grade Sunday school by myself...J and Little H stayed home.

Training

LS - (2:30 PM)

10' warmup (400 yards)

30' time trial

1590 yards

5' cool down

Swam at JPAC...heat wasn't an issue. Feel good.

CF (8:30 PM)

5x:

15 thruster with 95#

15 bar facing burpees
19:14
Did at dusk in backyard. Pretty beat up from last few days but feel relatively strong. Took me a little longer than I thought...was shooting for 15:00. Shoulders, traps, legs, lats particularly sore.

Nutrition

Breakfast - oatmeal with hemp, cacao nibs and flax

Lunch - salad (romaine, onion, jalapenos, cucumber, carrot, tomato, sprouted mung beans, ginger carrot dressing), split a bag of carob covered almonds (no sugar) with H on way home from church, had a Carob candy bar (no sugar), too. Also had a bag of energy cubes after lunch.

Dinner - sweet potato chips (sliced raw sweet potato in microwave, nothing added), piece of H's bread with almond butter
Dessert - bowl of frozen bananas, mangos and grapes with honey. Few of my homemade energy bars. Few carob cubes. Made an AWESOME new dish...two frozen bananas, a few frozen mango chunks, 1 tsp vanilla, small amount of soy milk (unsweetened, maybe a tbsp), pureed in food processor. Makes an ice cream-like dish. Really good. Going to experiment with frozen blueberries, raspberries, strawberries, etc, and put different toppings on it. I'm on to something!!!

Week recap:

CrossFit - 1:50

Swim - 1:20

Run - 2:13

Bike - 2:51
Total - 8:14

Feel good through three weeks of training. Haven't missed a workout yet.
Body feels good. Always a little wary of my lower right back (the last thing I injured - May 2010), but it felt fine through tonight's WOD (thrusters).
My shoulders are pretty sore - my thought is because of the big increase in my swim volume the last three weeks. Went from nothing to about 90 minutes a week. Just need to take it easy on them.

Day 6 Week 3 - 12 week Half IM training

Woke at 5:45 AM.

179.0 this morning (81.2 kg)

Training

LB - (6:30 AM)

40.01 miles averaging 20.1 mph.

Hopped off bike and ran 2 miles. New Zoots still giving me blister...ever since CapTexTri.

Total time 2:21:03

HR averaged 148

Rode with JB...he's fast.

Out to Baird and back.

First BRICK workout in a while, felt OK but was pretty gassed off the bike.

CF (2:30 PM)

21-15-9

24" box jump

75# power snatch

chest to bar pulls

10:29

Legs are pretty jello-ish from this morning.

Nutrition

Pre-workout - ginger-pear energy bar (2)

During workout - water and Accel-gel

Post-workout - ginger-pear energy bar (2), small glass of almond milk

Breakfast - oatmeal with hemp and flax

Lunch - bowl of buckwheat with homemade hummus, salad (romaine, tomato, cucumber, raw okra, carrot, soaked arame, ginger carrot dressing), had 1/2 a slice of bread with almond butter (H's leftover)

Pre-workout - ginger-pear energy bar

Post-workout - small glass almond milk, chlorella in water

Dinner - pizza night, Pale Ale from Cypress Street

Snack - finished off the last of Jenn's chips, H's bunny crackers (whole wheat at least), and goldfish from H's birthday part (July 2...gross). Then had a Nikki's swirl shop frozen yogurt (no sugar), with blueberries and kiwis on top. Bean burrito and 2 flour tortillas from Rosa's.

Fell asleep on the floor at 9:30 tonight.

Tough day tomorrow after a tough day today...then complete rest day on Monday. I'm going to need it.

Day 5 Week 3 - 12 week Half IM training

Woke at 4:10 AM.

Training

SB - RPM (5:30 AM)

51:00 HR averaged 140
Intense workout.

CF (5:30 PM)

"Jeremy"
21-15-9
OHS 95#
burpees

8:48

Did this one in the backyard. Feel stronger on OHS.

Nutrition

Pre-workout - ginger-pear energy bar
Breakfast - small glass of almond milk, oatmeal with hemp and flax

Lunch - bowl of buckwheat with homemade hummus, salad (meal pictured below)
Pre-workout - ginger-pear energy bar
Dinner - bowl of buckwheat with hummus, salad (greens, cucumber, onion, carrot, broccoli, ginger carrot dressing), handful of almonds, nori sheet, 

Snack - celery/almond butter, popped amaranth

Feel good about my diet/nutrition the last couple of weeks. Anxious to see what my weight is in the morning...

Lunch on Friday

Day 4 Week 3 - 12 week Half IM training

Woke at 4:45 AM. Picked up JB at 5:30 AM.
JPAC at 5:40 AM.

Training

SS - CFE (6:30 AM)

4x100 on 1' RBI
3x200 on 2' RBI
100s - 1:40, 1:40, 1:40, 1:35
200s - 3:36, 3:35, 3:32
Feel great in the water.

CF (7:30 PM)

"Griff"
2x:
run 800
run 400 backward

10:48

Nutrition

Pre-workout - ginger-pear energy bar
Breakfast - celery/almond butter (just a little), oatmeal with hemp and flax

Lunch -small bowl of buckwheat, 1/2 tomato, handful of almonds

Dinner -bowl of buckwheat, salad (baby spring mix, carrots, onions, cucumbers, tomatoes, ginger carrot dressing, broccoli)

Snack -popped amaranth, 1 tbsp of almond butter/2 celery stalks

Day 3 Week 3 - 12 week Half IM training

Woke at 7 AM. Still at Great Wolf Lodge. Made it home by 4:30 PM.

Training

CF - (7:30 PM)

5x5 front squat
135
145
3x150

Nutrition

Breakfast - oatmeal

Lunch - salad from Ritzy's in Dallas (spinach, chckpeas, tons of veggies and peppers)
Snack - almond butter (starving on way home, just ate the rest right out of the carton)

Dinner - bowl of buckwheat, salad (carrots, cucumbers, onions, baby spring mix, nori sheet, ginger tahini dressing)

Snack - celery/almond butter, popped amaranth

Day 2 Week 3 - 12 week Half IM training

Woke at 8 AM

Training

SR - CFE (9:30 PM)

1 minute ladder

If you're reading this and know Mark and want to know what monstrosity happened during this run, ask him. Ridiculous. In the GWL parking lot of all places. Idiot.

Nutrition

Breakfast - oatmeal, grapes

Lunch - oatmeal, blue corn chips, almond butter

Dinner - can of no salt added black beans, almond butter, blue corn chips

Snack -some gluten free chips from GWL

Have a pretty rough week lined up since I've only done one workout in two days of training this week.

Day 1 Week 3 - 12 week Half IM training

Planned rest day.

Nutrition

Breakfast - oatmeal

Lunch - oatmeal, grapes, celery

Dinner - 2 trips through Jason's Deli

Day 7 Week 2 - 12 week Half IM training

Woke at 6:30 AM

Training

LR - 12 MILES (7:00 AM)

Give or take a few hundred yards. Measured this out with Steve last night and only marked the first and 12th mile. Took me 1:30:00. Really humid but felt good. Haven't run more than 7 miles since Whiterock last December. Legs feel fine.

CF - (9:00 PM)

Travel WOD

10x

10 push ups (hand release)

10 sit ups

10 squats

9:48. Did in the Great Wolf Lodge Fitness Center.

Nutrition

Breakfast - oatmeal, coconut water

Lunch - Italian place at the Shops at Highland Village. Got a bowl of minestrone then ended up eating about five pieces of cheese pizza (what Jenn ordered).

Dinner - Jenn had the buffet at Great Wolf Lodge restaurant. I had some of Haelyn's grilled cheese. Also had some fruit chips from Sprouts. 

Snack - grapes, almond butter/celery

Week recap:
CF - 1:58
Swim - 1:42
Bike - 48 (missed long bike - rain)
Run - 1:41
Total - 5:59

Day 6 Week 2 - 12 week Half IM training

Alarm set for 5 AM to get in a 2 hour ride.
Woke at 4:30 AM by thunder and rain. Haelyn woke and didn't go back to sleep until 6 AM.
I woke at 8:46 and we had to leave town at 10 AM.

I missed my long bike. Will have to try and make it up. May sub my shorter, long bike in Week 3. Frustrating.
Weighed 180.7 this morning. I need to lose an average of 1 pound per week to be at 170 by Half IM race day.

Nutrition:
Breakfast - oatmeal
Lunch - adzuki beans
Dinner - salad with raw veggies at Chili's. Had a piece of a mini-cheese pizza, adzuki beans
ate the rest of Haelyn's grilled cheese and a bunch of dates before bed, some cashews, too.

Day 5 Week 2 - 12 week Half IM training

Woke at 4 AM

Training

SB - RPM (5:35AM)
Taught RPM this morning.
48 minutes, HR averaged 137.

CF - (5:00 PM)

"Moore"
20' AMRAP
15-foot rope climb (sub 10 towel pulls)
400m run
max reps HSPU
Record number of HSPU:
10, 8, 9, 8, 7, 5 - ran out of time on the last round.
Would do 5 or 6 HSPU, head to a folded towel, then 3-4 kipping HSPU.
Good WOD. Never done that one.

Nutrition
Post-workout - almond milk with hemp, flax and chorella

Breakfast - quinoa, celery/almond butter

Lunch - adzuki beans, salad (spinach, homemade tahini/dill dressing, tomatoes, onion, bell pepper, cucumbers), cooked sweet potato, carrots and broccoli (small amount - what H wouldn't eat of her lunch), walnuts, 3/4 slice of bread (H's leftover), couple of cantaloupe slices

Dinner - pizza night: had vegan pizza with lots of veggies,then two pieces with cheese on them. Also had some carob energy cubes for dessert and some cantaloupe. Have to eat it before tomorrow!!

Snack -popped amaranth and cantaloupe.

Trying to figure out my training schedule for this week, Boston and the rest of October has been like doing a calculus equation, but I got it figured out today. Done with my MBA classes until August 29.
Body feels good. Had another fast recovery after feeling pretty beat up earlier this week.

Day 4 Week 2 - 12 week Half IM training

Woke at 5 AM

Training

CF - (CF806 6:00 AM)

Did WOD this morning to make up for last night. 

3x5 back squats (165)

15-12-9

135# squat clean

pulls

6:53...tough.

CFE - SS (2x8:2 3:00 PM at JPAC)

cut the warm up short because there was heavy lightning overhead...kind of spooky.

450m on first interval...about 440 on the second. Feeling better in the water.

Nutrition

Breakfast - oatmeal

Lunch - adzuki beans, salad (spinach, homemade tahini/dill dressing, tomatoes, onion, bell pepper, other fresh veggies)

Dinner - same as lunch and some almond butter/celery, walnuts (handful)

Snack - carob cubes, dates

Day 3 Week 2 - 12 week Half IM training

Woke at 7:15 AM

Training
CF - (CF806 6:30 PM)
Was supposed to get this WOD tonight but ended up not going. Scheduling conflict, plus I can hardly walk up the stairs I'm so sore.

LR (6x800m 7:45 AM)
Ran on Amarillo High track while football team was practicing.
REALLY sore from the last couple of days. Legs feel like wet noodles.
WU: 5 laps
MS: 6x800 with lap recovery in between taking as long as previous 800 took
2:59
2:58
3:00
3:04
3:06
3:10
Not happy about those times. I've done this workout with all 800s being close to 2:50. Nearly puked after fourth interval. Really toasted physically.


Nutrition
Breakfast - oatmeal, celery
Lunch - 2 trips through Jason's salad bar
Dinner - Jason's Deli, had some granola for dessert. 2 raw revolution bars, carob "brownie" (no sugar), carob almonds, handful of cashews, almond butter/celery.
I was STARVING after a tough couple of days of workouts (no rest day until Monday)...needed the calories.

Day 2 Week 2 - 12 week Half IM training

Woke at 7:15 AM

Training
CF - (CF806 6:30 PM)
max overhead squat - 135#
15' AMRAP:
15 WBS
15 toes through rings
9 rounds even

LS (3200m)
Did at Zach's Club in Amarillo
WU: 300, then 3x100
MS: 4x200 on 30" rest
8x100 on 15" rest
200 kick
6x100 on 10" rest
CD: 200
Did in just under 1:15:00 but had to get out for about five minutes and use the necessary room. Darn salad.


Nutrition

Breakfast - oatmeal, celery

Lunch - large salad from market street, pinto beans (Eden Organic no salt added)
Pre-workout - the other half of the pinto beans and a few celery stalks
Dinner - salad from Market Street in Lubbock, pumpkin seeds, 1/2 can of pinto beans
Snack - almond butter/celery

Body feeling good. Sore from the last few days. Don't get a rest day until next week because of weird schedule this weekend (Great Wolf Lodge).

Day 1 Week 2 - 12 week Half IM training

Woke at 6 AM

Training
CF - Tabata Something Else
pullup - 10
pushup - 8 (hands off floor at bottom)
situps - 14
squats - 15

CFE - SR (10x 200m with 5x rest)
Did on Amarillo High track
34, 34, 32, 32, 32, 34, 33, 35, 35, 35
Don't feel as strong as I have in the past doing this WOD.

Nutrition
Post workout - almond milk, hemp protein
Breakfast - wild rice, celery/almond butter
Lunch - large salad, quinoa
Dinner - salad from Market Street in Lubbock, pumpkin seeds
Snack - almond butter/celery after workout

Day 7 Week 1 - 12 week Half IM training

Woke at 7 AM
Church this morning.

Training

LB (2:30 PM):

24.92 miles
21.6 mph average
1:09:04
151 HR average
Really hot. Good ride. Rode with both HED wheels

CF - X

Nutrition

Breakfast - bowl of rice, celery

Lunch - Jason's Deli - two times through salad bar. Had a Carob bar and some dried mango before ride
Post-workout - frozen banana, cantaloupe, grapes, honey, dried mango, carob cubes (whole bag)

Dinner - Veggie pizza from Domino's. Coconut dates, dried mango

Week 1 in the books.

Week 1 recap:
CF - 2:22
Swim - 1:51
Bike - 1:54
Run - 58
Total - 7:05

Day 6 Week 1 - 12 week Half IM training

Woke at 5 AM
Weighed 181.6 - not thrilled about that.
Was 177.6 2 weeks ago and felt like I had a pretty good week of eating this week.
I MUST get down close to 170.0

Training

LS (6:30 AM):

3200M swim at JPAC.

400 warm up

12x25 on 10" rest

400 on 20" rest

2x200 on 15"

4x100 on 10"

200 easy

4x150 with paddles on 15"

6x50 on 20"

200 cool down

Took me 1:08:58

Felt good in the water this morning.

CF (5:30 PM):

25 lunge

20 pull

50 box jump, 20" box

20 DBU

25 ring dip

20 knees to elbows

30 KBS 1.5 pood

30 sit

20 hang sqt clean with 40# DB

25 back extension

30 WBS

30 towel pullups (sub for 3 rope climbs)
16:35 - pretty tough.

Nutrition

Pre-workout - Mango coconut energy bar before run

Breakfast - tiny bit of oatmeal with hemp, bowl of wild rice with hummus, celery/hummus

Lunch - salad at Cypress, leftover spinach wrap with nothing on it (Jenn's)

Pre-workout - mango coconut energy bar

Dinner - got a growler at Cypress, drank some of that before dinner;Chili's (date night w/ J), split the quesadilla explosion salad, chips and salsa, Nikki's swirl ship (no sugar frozen yogurt with kiwi and blueberries), bean burrito from Rosa's - so yeah, wasn't vegan tonight

Snack - no snack...stuffed from earlier

I've got some out of town trips coming up (Great Wolf Lodge and Fenway Park) and I've been trying to figure out how to fit in all my training. I think the only thing I'm going to miss is 1 CF WOD which isn't too bad considering I missed nearly the entire first month of my Half IM training last year.

Day 5 Week 1 - 12 week Half IM training

Woke at 4 AM

Training

SB (5:35 AM):

Taught RPM

45 minutes, HR averaged 126.

CF (7:00 PM):

Row 5K

19:11.6

Hate this one...it's never ending.

Nutrition

Pre-workout - Mango coconut energy bar before run

Breakfast - oatmeal with hemp and flax, celery/hummus

Lunch - 1 trip through Jason's salad bar

Pre-workout - mango coconut energy bar

Dinner - pizza night, organic, whole wheat pizza crust with homemade sauce, sesame seeds, chili pepper, rosemary, oregano, spinach, tomato, bell pepper, onion...had about five pieces. Slice of cantaloupe

Snack - glass of wine, popped amaranth, celery/almond butter

Day 4 Week 1 - 12 week Half IM training

Woke at 5 AM

Training
LR (5:45 AM):
5x800m
Ran 5 laps for warm up, then:
5 800s - RBI was a slow lap as long as the previous interval took.
2:52, 2:51, 2:54, 2:57, 2:57
Little disappointed in those times. Typically keep these all right around 2:50.
Whole workout took about 40 minutes including 10' warm up.

CF (8:00 PM):
20' AMRAP
5x 145# hang power clean
10x toes to bar
15x WBS with 20# ball
Did 10 rounds plus 5 cleans...tough.

Nutrition
Pre-workout - Mango coconut energy bar before run
Breakfast - oatmeal with hemp and flax, celery/hummus
Lunch - wild rice with 1/2 avocado, tbsp hummus, salad (spinach, romaine, tomato, tomato dressing, carrot shavings, dulse)
Pre-workout - mango coconut energy bar
Dinner - Had some dates and cantaloupe before dinner. Then had a couple of bowls of wild rice with hummus. Celery and almond butter and hummus, too.
Snack - glass of wine, piece of cantaloupe.

Day 3 Week 1 - 12 week Half IM training

Woke at 6 AM
Have had two "good" eating days in a row. That means no salt, no sugar, no "extra" eating, as I like to call it.

Training
CFE - SR (6:00 AM):
10x30:20 on 12.0 incline
Set speed at 8.5 mph. Brutal.


Nutrition
Pre-workout - Mango coconut energy bar before run
Breakfast - oatmeal with cinnamon, smoothie (juice of 3 carrots, 1/2 apple, ginger root, ice, handful of frozen berries, hemp protein, chlorella, cinnamon)
Lunch - red lentils with hemp and flax, salad (spinach, romaine, 1/2 avocado, tomato, tomato dressing, onion, dulse)
Dinner - 2 trips through Jason's salad bar (no hummus until the very end)
Snack - celery/almond butter

Day 2 Week 1 - 12 Week HIM training

Woke at 4:40 AM.
Went and picked up JB and swam at JP's pool.

Training
CFE - SS (5:30 AM):
Tosh - 3x (50, 100, 200) rest as long as interval takes
Did the 50s in the 47 second range, 100s in the 1:43 range, 200s in the 3:40 range

CF (5:30 PM):
7x1 snatch - did with 95# focusing on form and technique.

Nutrition
Pre-workout - Mango coconut energy bar before swim
Breakfast - oatmeal with hemp protein and flax, celery with hummus
Lunch - red lentils with hemp and flax, celery with hummus, salad (spinach, cilantro, romaine, squash, tomato, nori, dulse, tomato dressing, snap peas)
Pre-workout -mango coconut energy bar
Dinner -red lentils, celery/hummus, handful of walnuts and soaked almonds
Snack -popped amaranth, celery/almond butter

Lunch - august 1

Day 1 Week 1 - 12 week Half IM training

My plan consists of following CF main site (about 100 days behind) as Rx'd, doing one "traditional" workout in each discipline and one "CFE" workout in each discipline per week.
So other than the CF WODs, it'll look like this:
SR, SS, SB
LR, LS, LB
which stands for - short run, short bike, short swim (CFE, low volume, high intense intervals)
long run, long swim, long bike (Traditional Half IM workouts - high volume, lower intensity)

Woke at 5:18 AM.

Training
CF:
3 x
100m run
50 pushups
100m
50 situps
100m
50 squats
100m
50 back extension
26:00
Did normal pushups and back extensions on the GHD.

Nutrition
Post WOD - 1/2 c almond milk, 4 strawberries, handful of blackberries, ice, hemp protein, chorella
Breakfast - bowl of oatmeal with hemp protein and ground flax, cup of green tea
Lunch - red lentils with hemp protein and flax, salad (picture to follow) with homemade tomato dressing (2 tomatoes, hemp oil, oregano, agave nectar, pepper)
Dinner - romaine "burritos" (romaine leaves with hummus, tomato, bell pepper, homemade tomato dressing), red lentils
Snack - popper amaranth, celery/almond butter, mango-coconut energy bar, 2 dates

Sunday food

Quinoa, hemp protein and flax for breakfast.
Raw zucchini and hot sauce at Abuelo's. Then had some of Jenn's leftover beans.
Dessert was carob cubes, dried mangos, coconut dates, frozen bananas and mangos with honey.

Dinner was curry lentil crackers and black bean lime salsa (Thrive diet recipes).
Dessert was Julie Morris' no-bake brownies, and a few of the leftover carob cubes from lunch dessert.

Feel good for Half IM training which starts tomorrow.
Got some naps in this weekend and feel nice and rested.
Still need to lose about 10 pounds.

I think the last time I had consecutive, complete rest days was in December.
My plan is to take at least one complete rest day per week.
When I get to the Half IM I'll only have seven weeks before Whiterock.

--
Mark Rogers

Saturday - Sunday

Planning on taking a couple of rest days this weekend.
12 week Half IM training starts Monday. It'll be a hybrid of a traditional training plan and CF/CFE.
I'll do 10 or 11 workouts per week...3 of them will be traditional, long training sessions, the rest will be CF/CFE.

Pizza night

Crust from Natural Grocers (minimal ingredients, no sugar or any other weird stuff, tomato sauce (tom. sauce, tom. paste and some seasoning), sesame seeds, rosemary, chili pepper, sweet potato, banana pepper, onion, tomato, bell pepper, dulse, olive oil, spinach). LOVE this pizza...

Thursday - CF Hub City (Lubbock)

Absolute killer on Thursday.
20' AMRAP:
30 lunges with 25# overhead
20 clean with 20# med ball
10 hand stand pushup

I did 5 rounds plus 30 lunges and 10 cleans. Writing this Saturday, I am still extremely sore...could hardly move around yesterday.

Oatmeal and celery for breakfast.
Lunch was quinoa and a salad.
Dinner was the same.
Snack was celery/almond butter and popped amaranth.

Breakfast salad

Spinach, kale, grated sweet potato, squash, dulse, nori, dressing (nutritional yeast, dill, cayenne, balsamic vinegar), alfalfa sprouts. Also had a bowl of quinoa with flax and hemp protein. And a glass of water with chlorella mixed in.

This after RPM this morning: HR averaged 129 for 60 minutes. Had six in class.
Lunch was two trips through Jason's Deli with the girls.
Dinner was pizza night...picture to follow. Had a piece of Jenn's side...had some cheese on it. So the only animal products I've had since May 31 have been cheese on pizza.
Snack was popped amaranth and some sweet potato chips.

CF Hub City and intervals

CF HubCity this morning...
DT with 135# instead of 155# in 9:52. Killer.
Breakfast afterwards was oatmeal and celery.
Lunch was a garden salad at McAlister's then I went to Sprouts and got a handful of unsalted sesame sticks since the salad had very little on it.
Had some celery before intervals.

5 x 3:3
Went to Lubbock High track and planned to run 800s. Ran the first one in just under 3. On second one, about 200 meters in, I got this really weird pain in my left thigh/groin/quad. It was like where the muscle meets the bone. Couldn't pinpoint it but I had to stop. Really hurt. I walked the remainder of the interval and took it easy on #3 (about 725 meters). Continued walking and stretching and hit the last two 800s in under 3 minutes. Really weird. Never experienced anything like that before. Wonder if the heat had anything to do with it. Plus I'm still pretty sore from 10K yesterday and DT this morning.

Snack is going to be celery and almond butter and maybe some red wine.

--
Mark Rogers

Dinner- Market Street

10K in the heat - Tuesday

Ran an 10K at 5 PM in Lubbock...100+ degrees.
I started having some GI issues about 2 miles in and had to slow the pace to ensure an emergency situation didn't take place.
I had to completely stop about 300 yards from the end and slowly/urgently walk to my room...almost had a terrible experience.
So I ran about a 46 minute pace...really hot.
Legs feel good.

--
Mark Rogers

Tuesday - July 26

Lunch and dinner in Lubbock. Market street salad bar.

Monday - July 25

Breakfast was oatmeal and celery/hummus.
Lunch was red lentils with flax and hemp protein and a couple of "kale burritos" with my tahini-cayenne salad dressing.
Dinner was a couple of kale burritos and lots of vegetables (hamburger veggies from Supper Club). Had a couple of homemade energy bars before and after workout.
Popped amaranth, celery/almond butter for snack.

CFE WOD was 12x1:30". HR averaged 149. Did on trainer in garage. Completely drenched at the end.
First 6 phases were between 76-79 RPMs...last six were all 80+ and the last one was 87.

--
Mark Rogers

Sunday - July 24

Oatmeal for breakfast.
Minestrone and dressing-less salad at Olive Garden for lunch.
Red lentils and a couple of kale wraps for dinner.
Fun stuff: 2 bags of carob cubes, dried mangos, frozen bananas, coconut and regular dates, carob bar. I like all that stuff more than ice cream and chocolate!!!

--
Mark Rogers

Tour de Gap

Came in 21st place at Tour de Gap coming in just over 3:42:00. My best TDG time by about five minutes.

Oatmeal and celery for bfast. Jason's for lunch. Lentils and celery/hummus for dinner. Snack was popped amaranth, bread, goldfish, sweet potato chips, and a few frozen mangos.

Sent from my iPhone

RPM

RPM this morning. Breakfast was oatmeal and celery.
Lunch pictured below.
Jenn made pizza for dinner. Made our own halves. Hers had cheese and veggies. Mine had no cheese, sesame seeds, sweet potato, other veggies. Really good. Almond butter and celery for snack. Tour de Gap in the morning.

Lunch

Red lentils with hummus and pecans. Salad is spinach, cilantro, bell pepper, Anaheim pepper, squash, dulse, pecans, and cayenne tahini dressing (pictured on the right). Hemp oil, balsamic vinegar, dill, cayenne, tahini, garlic, water, agave nectar.

Lunch

Kale wraps with hummus, pepper, squash and salad drsng from this morning. Bowl of millet with hemp and flax.

Dinner was red lentils and a big salad.
WOD was "JT". 21-15-9 hand stand push, ring dips, pushup. Did HSPU as rx'd and pushups with pause at bottom of motion. Just under 15'.

RPM and breakfast

RPM this morning. 60 minutes. 133 HR.

Oatmeal with hemp and flax.
Salad with peppers, squash, avocado, spinach and dressing (balsamic vinegar, nutritional yeast, dill and cayenne pepper). Also had some soaked almonds, an energy bar and a carrot.

Hill Repeats and C&J

Woke at 5:30 AM. Had an energy bar.
10' CFE warmup.
Set treadmill at 7.0 incline and speed at 7.7

4x 1/2 mile intervals
First two in 3:54, third in 3:52, last one in 3:53. HR averaged 151 including 6' of total rest.
HR was in the 170s for most of the working phases. Tough. Drenched.

Breakfast was quinoa with hemp and flax and my last chard leaf with the last of my hummus.
Lunch was a salad at Humphrey Pete's in  Brownwood and a side of black beans.
Dinner was two trips through salad bar at Jason's.
Had another energy bar then did 5' of 165# clean and jerk for reps. Goal was 30. Ha!
I did 4. Failed on the fifth. Then got two more. That is a lot of weight for a wimp like me. Cleaning it up wasn't so bad, it was the jerk that got me.
Snack was 2 tbsp almond butter and celery. May pop some amaranth in a few minutes if I get too hungry.

Teaching RPM in the morning so I gotsta go to bed soon.

--
Mark Rogers

"Michael"

Dinner was millet with hemp and ground flax. Chard wrap with hummus, sliced veggies, balsamic vinegar.
Had an energy bar before WOD

"Michael" 3x:
800m run
50 back extensions
50 sit ups
17:59

HR averaged 141.

Snack was celery and carrots with 2 tbsp almond butter and some hummus. Bowl of oatmeal.
1 tsp chlorella in water and about 1.5 c of popped amaranth.

--
Mark Rogers

Fun Indoor Bike intervals

I made this up about 15 minutes into this workout in my garage. But I was absolutely drenched by the end and my HR averaged 143 for the hour:

10' of 5:5 (that's translated as "ten minutes of 5 minutes of moderate work followed by 5 minutes of hard, high intense work)
10' 2.5:2.5
10' 1:40; 1:40
10' 1:15; 1:15
10' 1:1
10' 50":50"

So the first ten minutes you do 1 interval of hard work...it's a long five minute interval at peak HR...after a sort of five minute warmup (HR around the 120-130 range)
The second ten minutes is two hard phases of work (moderate work 2:30, 2:30 high intense work, 2:30 moderate work, 2:30 high intense work)
The third ten minute section is three phases of work (1:40 each)
The fourth is four phases (at 1:15)
The fifth is five phases (1:00)
And the last ten minute section is 6 phases (00:50).

It's a 1:1 interval pattern. So for each phase of slow, easy pedaling, you do the same amount of peak effort.
It goes by pretty fast. I will definitely be doing that again. I could even see doing it twice in a row in my shed to get ready for the full IM in Houston next May.

Had a homemade energy bar before the bike workout and drank an entire quart of water during the hour...super hot in my garage even at 5:30 AM.
Breakfast was millet with hemp protein and ground flax and a chard wrap (hummus spread out on one half of chard, sliced tomatoes, squash, pepper inside chard...wrap it up and eat like a burrito).
Lunch was exactly the same thing.

--
Mark Rogers

Monday - July 18

Was planning on getting up and riding indoor bike but was just too tired. Slept until 7 AM.
Breakfast was millet and some celery with hummus.
Lunch was the rest of the pecan, sunflower "burger" I made yesterday with hummus spread on top and some veggies.
Dinner was millet and a salad (spinach, tomatoes, squash, pepper, dulse, dried lily pedals, dressing - nutritional yeast, cayenne pepper, balsamic vinegar).

CFE WOD was Tabata Treadmill...my nemesis.
Did 9.3 mph and actually felt pretty good...like I could've gone faster.

Had an energy bar right before I ran.
Snack was celery and 1 tbsp of almond butter and some hummus.
Not happy about my weight on Saturday...cracking down this week.

--
Mark Rogers

Sunday - July 17

Rest day.

Made peanut, sunflower "burger" for dinner.
Black beans and salad at Sharon's for lunch.
Ate a couple bags of carob energy cubes...LOVE those.
Dates, too.
Made some no bake brownies from Julie Morris' website.
They were REALLY good. All the non-vegan people at dinner liked them. I'm going to make them more often.
1 c walnuts
8 large, Medjool dates
1/2 c carob powder (toasted or raw)
cacao nibs

Also made some ginger pear energy bars for the week.
And a hummus recipe from the same website (chickpeas, garlic, hemp seeds, lemon juice, tahini). Very tasty.
Haven't had cashews in a while because I'm trying to save the 3,000 calories which I ingest on Sundays with every 1 pound bag.
--
Mark Rogers

Saturday - July 16

Weight was WAY up today...hopefully it's all that stinking salt I ate all week.
No salt or fruit at all next week...race week.

Taught RPM this morning...launched new music.
Breakfast was oatmeal and veggies.
Lunch was a big salad and some quinoa.

Dinner was the same.

Before workouts this week, I've been eating those apple cinnamon energy bars I made on Sunday.
Another great snack is popped amaranth. I'm getting really good at not making a mess while cooking it.
Had that tonight and last night, too.

--
Mark Rogers

Friday - July 15

Taught RPM in the morning.
Breakfast was oatmeal and some raw veggies.

Lunch was Cypress Street. Got a salad with a side of black beans.
Went to Natural Grocers on my way back from getting insecticide for stinking, noisy crickets in my yard and picked up a bag of wild rice, sesame sticks (kind of like a cracker - same sort of thing I ate Monday and Tuesday in Amarillo).
Ended up eating the whole bag before the day was over...and only then did I realize how much stinking salt was in it. Sea salt and table salt. Ugh...stupid.

Dinner was a vegan pizza that Jenn made. She put tomato paste and sauce on an organic, whole wheat, store bought pizza crust and topped it with onions, spinach, bell pepper on my half. Her half added mozzarella cheese and some ham. It was very good.
Did 30 Muscle Ups for my CF WOD tonight.
Time was 7:52. Slower than my PR by about a minute. Chest is really sore from ring dips on Monday and pushups yesterday.

--
Mark Rogers