Tuesday, October 25, 2011
Sunday, October 23, 2011
Road to Recovery - Saturday, October 22
Ran 400s
Rode bike up to ACU.
8 x 400 with 90" rest
1:27, 23, 24, 23, 25, 22, 22, 21
Last three I focused on stride pace and not so much on length of stride (which is something I can do when running on a track)...they were my three fastest times and the last three phases of work.
Eating out the window tonight. Rangers game...bummed about missing race. Bean burritos, grilled cheese sandwiches, carob cubes, fruit...blah...
Rode bike up to ACU.
8 x 400 with 90" rest
1:27, 23, 24, 23, 25, 22, 22, 21
Last three I focused on stride pace and not so much on length of stride (which is something I can do when running on a track)...they were my three fastest times and the last three phases of work.
Eating out the window tonight. Rangers game...bummed about missing race. Bean burritos, grilled cheese sandwiches, carob cubes, fruit...blah...
Road to Recovery - Friday, October 21
Pretty bummed...this is race weekend, and I'm not racing.
RPM this morning then ran for a few minutes afterward (60' total).
HR averaged 133.
Menu:
Pizza night.
RPM this morning then ran for a few minutes afterward (60' total).
HR averaged 133.
Menu:
Pizza night.
Friday, October 21, 2011
Thursday October 20
Swam/ran at lunch for 60'
Swim:
WU 500y
MS 20x 50y on 60"
Last five were fastest (45-46") as I really concentrated on lowering my stroke count. Was hitting 14 there, 15 back for most of the last five...encouraging.
Got out and ran on the indoor track for the remainder of the 27ish minutes. Ran for about 10, then rowed 1000m, then ran striders for the remainder of the hour.
Rode 30' after work. Outside around neighborhood. First time to ride outside since accident. HR averaged 130. I would sprint the straights and coast the curves.
Menu:
blueberries after lunch workout
dinner was large salad, cooked veggies, egg omelet, frozen banana and bowl of dry oatmeal...some almonds, too.
Decided to start tracking calories again...
Yesterday was 1,123 calories
Protein 18%
Carbs 51%
Fat 31%
Swim:
WU 500y
MS 20x 50y on 60"
Last five were fastest (45-46") as I really concentrated on lowering my stroke count. Was hitting 14 there, 15 back for most of the last five...encouraging.
Got out and ran on the indoor track for the remainder of the 27ish minutes. Ran for about 10, then rowed 1000m, then ran striders for the remainder of the hour.
Rode 30' after work. Outside around neighborhood. First time to ride outside since accident. HR averaged 130. I would sprint the straights and coast the curves.
Menu:
blueberries after lunch workout
dinner was large salad, cooked veggies, egg omelet, frozen banana and bowl of dry oatmeal...some almonds, too.
Decided to start tracking calories again...
Yesterday was 1,123 calories
Protein 18%
Carbs 51%
Fat 31%
Wednesday, October 19, 2011
Road to Recovery
Waking was tough again this morning...
Swam at lunch:
WU: 500
MS:
10x 50y on 60"
5x 100y on 2'
2x 250 on 5'
CD: 500
2,500 total
Then I did some Total Immersion drills...
total time was 59:36
Ran 4 miles in 29:14. 1st half-mile was 3:52, but picked it up after that. HR averaged 155. Pleased with that run.
Menu:
Carrot juice after swim
Almond milk with water and hemp protein after run.
Large salad, cooked veggies, 3 egg omelet, soaked almonds, last few sweet potato chips in bag...this is where the wheels fall off...2 bean burritos, 1/2 bag of carob cubes, 3 small bowls of blue corn chips, frozen banana, end piece of H's flax bread.
OK...time to get serious. Going to start tracking calories, weighing food, until I get back under 175.0.
Swam at lunch:
WU: 500
MS:
10x 50y on 60"
5x 100y on 2'
2x 250 on 5'
CD: 500
2,500 total
Then I did some Total Immersion drills...
total time was 59:36
Ran 4 miles in 29:14. 1st half-mile was 3:52, but picked it up after that. HR averaged 155. Pleased with that run.
Menu:
Carrot juice after swim
Almond milk with water and hemp protein after run.
Large salad, cooked veggies, 3 egg omelet, soaked almonds, last few sweet potato chips in bag...this is where the wheels fall off...2 bean burritos, 1/2 bag of carob cubes, 3 small bowls of blue corn chips, frozen banana, end piece of H's flax bread.
OK...time to get serious. Going to start tracking calories, weighing food, until I get back under 175.0.
Tuesday 10/18
Could NOT wake up this morning. Might be the fact that it's right before daylight savings and the sun comes up later. I had some acute pain in my wound area during the night. Woke up to what felt like an ice pick stabbing my leg from the inside. Think I may need to take it a little easier.
I was planning on doing fully prescribed CF WODs this week, but with the state my hand is in (pretty bad tear from Death by Pullups last week) and the emphasis on squats and cleans this week, I may need to modify.
Ended up not doing anything today except clean out the garage.
Menu:
Large salad with homemade dressing, cooked veggies and 2-egg omelet. Had some homemade salsa with celery, and a little bit of celery/almond butter and some soaked almonds (handful). 3/4 frozen banana for dessert. Had a small cup of dry oatmeal before bed...good eating day.
I was planning on doing fully prescribed CF WODs this week, but with the state my hand is in (pretty bad tear from Death by Pullups last week) and the emphasis on squats and cleans this week, I may need to modify.
Ended up not doing anything today except clean out the garage.
Menu:
Large salad with homemade dressing, cooked veggies and 2-egg omelet. Had some homemade salsa with celery, and a little bit of celery/almond butter and some soaked almonds (handful). 3/4 frozen banana for dessert. Had a small cup of dry oatmeal before bed...good eating day.
Monday, October 17, 2011
Road to Recovery
Homecoming weekend...not much time to update.
I biked for 30 and ran for 30 on Friday morning.
CF Friday night was
3x
135# front squat x12
burpee pull up x12
Took me 14:05
Squats felt OK but my legs were incredibly sore Saturday and Sunday. I rested up over the weekend.
Starting normal CF/CFE today.
Ran Tosh today:
3x (200m, 400m, 600m)
Rest as long as each interval takes.
23:21, HR averaged 150.
I've done this WOD much faster but I'm happy with this time considering how sore my legs still are from Friday and my other issues from the accident...which seem to be appeasing a bit more everyday. Besides some swelling and pain in the immediate area of the healing laceration, I still have some tightness/pain along the top of my knee cap. John thinks it could just be the tendons that are tight from the trauma.
Menu for today:
Had a small cup of blueberries from ACU rec center after run.
Dinner - large salad, cooked veggies and 2 scrambled eggs, carob cubes, last 1/4 of my Nana's cookie from yesterday, blue corn chips and Jenn's black bean salsa. Stupid extra carob cubes made this a not good eating day.
I biked for 30 and ran for 30 on Friday morning.
CF Friday night was
3x
135# front squat x12
burpee pull up x12
Took me 14:05
Squats felt OK but my legs were incredibly sore Saturday and Sunday. I rested up over the weekend.
Starting normal CF/CFE today.
Ran Tosh today:
3x (200m, 400m, 600m)
Rest as long as each interval takes.
23:21, HR averaged 150.
I've done this WOD much faster but I'm happy with this time considering how sore my legs still are from Friday and my other issues from the accident...which seem to be appeasing a bit more everyday. Besides some swelling and pain in the immediate area of the healing laceration, I still have some tightness/pain along the top of my knee cap. John thinks it could just be the tendons that are tight from the trauma.
Menu for today:
Had a small cup of blueberries from ACU rec center after run.
Dinner - large salad, cooked veggies and 2 scrambled eggs, carob cubes, last 1/4 of my Nana's cookie from yesterday, blue corn chips and Jenn's black bean salsa. Stupid extra carob cubes made this a not good eating day.
Thursday, October 13, 2011
Wednesday, October 12, 2011
Road to Recovery
Swam and ran again this morning. Left hip pain was absent...thank goodness.
Swim:
10' WU (total immersion drills)
30x 50yards on 1'
Ran from 42:30 - 47:30, rest to 50:00, ran to 1 hour. Highest mph I got was 8.2. Gait is coming back nicely.
Bike this afternoon:
60 minutes
5:5, 2x2.5:2.5, 3x1.67:1.67, 4x1.25:1.25, 5x1:1, 6x50':50'
HR averaged 142
Menu:
almond milk/hemp protein after morning workout
lettuce, grape tomatoes for lunch
swig of almond milk after ride
Jason's Deli salad
cashews, dried veggies
Swim:
10' WU (total immersion drills)
30x 50yards on 1'
Ran from 42:30 - 47:30, rest to 50:00, ran to 1 hour. Highest mph I got was 8.2. Gait is coming back nicely.
Bike this afternoon:
60 minutes
5:5, 2x2.5:2.5, 3x1.67:1.67, 4x1.25:1.25, 5x1:1, 6x50':50'
HR averaged 142
Menu:
almond milk/hemp protein after morning workout
lettuce, grape tomatoes for lunch
swig of almond milk after ride
Jason's Deli salad
cashews, dried veggies
Tuesday, October 11, 2011
First Swim
Swam for 30 minutes and ran for 30 this morning.
Swim:
WU - 500 (9:20)
MS - 7x 100 (1' rest)
Run was sets of 5' intervals ranging from 6.0 mph to 8.0 mph. Left hip has a sharp pain in it. Really started feeling it after the run. Almost feels like a pinched nerve. Ugh....
Menu for tonight:
Large salad, salmon/barley stew
snack: oatmeal, celery/almond butter, olives, cantaloupe, frozen banana
Had small cup of almond milk and hemp protein after workout this morning...
"Lunch" was the juice of 2 kale leaves, 3 small tomatoes, 3 carrots, a jalapeno and some ginger.
MY NEW SHED IS UP!!!!
Swim:
WU - 500 (9:20)
MS - 7x 100 (1' rest)
Run was sets of 5' intervals ranging from 6.0 mph to 8.0 mph. Left hip has a sharp pain in it. Really started feeling it after the run. Almost feels like a pinched nerve. Ugh....
Menu for tonight:
Large salad, salmon/barley stew
snack: oatmeal, celery/almond butter, olives, cantaloupe, frozen banana
Had small cup of almond milk and hemp protein after workout this morning...
"Lunch" was the juice of 2 kale leaves, 3 small tomatoes, 3 carrots, a jalapeno and some ginger.
MY NEW SHED IS UP!!!!
Monday, October 10, 2011
Road to Recovery
Staring modified CF schedule this week. Luckily today was a scheduled rest day!
Rode for about 36 minutes inside, then ran until I got to 1 hour. HR averaged 142. No left knee pain today. Kept it right around 6.0 mph and 5.0 incline. Would do that for five minutes then walk for 2.5. Left knee still feeling stronger.
Still REALLY sore from Saturday morning.
Menu for tonight:
Large salad, salmon/barley stew, had the remainder of my carob cubes from yesterday and some dry oatmeal before bed
Options for snacks as I try to lose the few pounds I gained while not working out:
cooked veggies (tomatoes and onions)
celery/almond butter
Cutting out the following (Mon-Saturday) until I get back on my weight loss track:
Rode for about 36 minutes inside, then ran until I got to 1 hour. HR averaged 142. No left knee pain today. Kept it right around 6.0 mph and 5.0 incline. Would do that for five minutes then walk for 2.5. Left knee still feeling stronger.
Still REALLY sore from Saturday morning.
Menu for tonight:
Large salad, salmon/barley stew, had the remainder of my carob cubes from yesterday and some dry oatmeal before bed
Options for snacks as I try to lose the few pounds I gained while not working out:
cooked veggies (tomatoes and onions)
celery/almond butter
Cutting out the following (Mon-Saturday) until I get back on my weight loss track:
- anything out of a bag (chips, food bars, Nana's cookies, etc...)
- dried fruit
- wheat
Road to Recovery
Sunday, October 9
Really sore from yesterday's WOD. Abs, legs, arms...everything. Took a rest day.
Had an exam this afternoon.
Menu:
Salad, lentils, cooked veggies, 2 Nana's cookies (from NG), dried mangos, carob almonds, frozen bananas, half of Jenn's burrito from Blue Taco, some chips from Abuelo's, tortilla, carob cubes
Really sore from yesterday's WOD. Abs, legs, arms...everything. Took a rest day.
Had an exam this afternoon.
Menu:
Salad, lentils, cooked veggies, 2 Nana's cookies (from NG), dried mangos, carob almonds, frozen bananas, half of Jenn's burrito from Blue Taco, some chips from Abuelo's, tortilla, carob cubes
Road to Recovery Day 14
Saturday, October 8
2 weeks from accident.
Did first CF WOD since accident.
20' AMRAP
5 pulls
10 dips
15 squats
20 situps
13 rounds. Felt pretty good. Total of 65 pulls, 130 dips, 195 squats, 260 situps.
Watched Texas/OU at Badylaks.
During girls' nap time I rode for 30 (2x 2.5:2.5, 4x 1.25:1.25, 6x50:50) then ran on treadmill for 15 minutes.
Started out at a walk then slowly upped mph to a slow jog. Got up to 6.0 mph (10 min/mile) and the outside of my left knee started really hurting. That was frustrating since that part of my knee had not yet had any pain.
I stopped and stretched around a little bit. Started walking again, upped incline to 2.0, then slowly increased speed until I got to 5.0 mph. I wasn't worried about speed, just wanted HR to be in the 140s. Left knee didn't hurt after that. I'm thinking maybe it was just the fact that I hadn't run in more than two weeks (9/21/11). Left knee is feeling better by the day. Iced and stretched afterward.
Menu:
Large salad, lentils, cooked veggies, blue corn and sweet potato chips, carob cubes, cashews, raisins
2 weeks from accident.
Did first CF WOD since accident.
20' AMRAP
5 pulls
10 dips
15 squats
20 situps
13 rounds. Felt pretty good. Total of 65 pulls, 130 dips, 195 squats, 260 situps.
Watched Texas/OU at Badylaks.
During girls' nap time I rode for 30 (2x 2.5:2.5, 4x 1.25:1.25, 6x50:50) then ran on treadmill for 15 minutes.
Started out at a walk then slowly upped mph to a slow jog. Got up to 6.0 mph (10 min/mile) and the outside of my left knee started really hurting. That was frustrating since that part of my knee had not yet had any pain.
I stopped and stretched around a little bit. Started walking again, upped incline to 2.0, then slowly increased speed until I got to 5.0 mph. I wasn't worried about speed, just wanted HR to be in the 140s. Left knee didn't hurt after that. I'm thinking maybe it was just the fact that I hadn't run in more than two weeks (9/21/11). Left knee is feeling better by the day. Iced and stretched afterward.
Menu:
Large salad, lentils, cooked veggies, blue corn and sweet potato chips, carob cubes, cashews, raisins
Friday, October 7, 2011
Road to Recovery Day 13
Rode 30 minutes this morning. HR averaged 133.
Menu:
large salad, lentils, cooked veggies, had a few pizza crusts after FFN
Menu:
large salad, lentils, cooked veggies, had a few pizza crusts after FFN
Road to Recovery Day 12
Thursday, October 6
Rode 60 minutes inside. Same intervals as yesterday.
Got HR average up to 144 for the hour.
Dinner tonight was 2 trips through Jason's Deli salad bar. Some wheat crackers. A gluten-free, sugar-free cookie from Natural Grocers, cashews, carob almonds, dried mangos, and 2 bean burritos from Taco Villa...yeah, I'm gaining weight.
Feel good except for that right knee. (sigh)
Rode 60 minutes inside. Same intervals as yesterday.
Got HR average up to 144 for the hour.
Dinner tonight was 2 trips through Jason's Deli salad bar. Some wheat crackers. A gluten-free, sugar-free cookie from Natural Grocers, cashews, carob almonds, dried mangos, and 2 bean burritos from Taco Villa...yeah, I'm gaining weight.
Feel good except for that right knee. (sigh)
Road to Recovery Day 11
Wednesday, October 5
Got 30 minute indoor ride in this morning.
Did 60 minutes tonight.
Indoor intervals go like this:
sets of 10 minutes
1: 5 ez, 5 hard (HR in the 150s)
2: 2x2:50 ez, 2:50 hard
3: 3x1:40 ez, 1:40 hard
4: 4x1:15 ez, 1:15 hard
5: 5x1 ez, 1 hard
6: 50sec ez, 50 hard
Goes by really fast when you do it that way. HR averaged 139 for both sessions today. Stinking inside of my right knee is still hurting. Left leg feels weak but hopefully some time in the saddle will fix that.
Dinner tonight was Jason's Deli, 2 LARA bars, some cashews, carob almonds, celery/almond butter.
Feel like I'm gaining weight...
Got 30 minute indoor ride in this morning.
Did 60 minutes tonight.
Indoor intervals go like this:
sets of 10 minutes
1: 5 ez, 5 hard (HR in the 150s)
2: 2x2:50 ez, 2:50 hard
3: 3x1:40 ez, 1:40 hard
4: 4x1:15 ez, 1:15 hard
5: 5x1 ez, 1 hard
6: 50sec ez, 50 hard
Goes by really fast when you do it that way. HR averaged 139 for both sessions today. Stinking inside of my right knee is still hurting. Left leg feels weak but hopefully some time in the saddle will fix that.
Dinner tonight was Jason's Deli, 2 LARA bars, some cashews, carob almonds, celery/almond butter.
Feel like I'm gaining weight...
Tuesday, October 4, 2011
Road to Recovery Day 10
Stitches out at lunch! Pictures above. Left leg coming along nicely. Still don't know what's going on with my right knee. Dr. Badylak checked it out and doesn't think there are any ligament tears.
I'm hoping it's just a bone contusion/bruise, that will eventually heal. He said I could start riding my indoor trainer today. Can't swim for another week.
Rode for 30 minutes tonight before dinner. Leg feels fine on the bike.
Iced both knees afterwards.
Dinner was salad, cooked veggies (huge plate of them), 2 eggs, couple pieces of whole wheat bread, cashews, some blue corn chips. Got a lot of studying done tonight. The accident has caused me to get way behind on my school.
I'm hoping it's just a bone contusion/bruise, that will eventually heal. He said I could start riding my indoor trainer today. Can't swim for another week.
Rode for 30 minutes tonight before dinner. Leg feels fine on the bike.
Iced both knees afterwards.
Dinner was salad, cooked veggies (huge plate of them), 2 eggs, couple pieces of whole wheat bread, cashews, some blue corn chips. Got a lot of studying done tonight. The accident has caused me to get way behind on my school.
Monday, October 3, 2011
Road to Recovery Day 9
Left leg feels much better today. Right knee still a concern...hurts when I walk or put pressure on it. The inside.
Getting stitches out tomorrow afternoon.
Didn't do any stretching or rehab work today.
Dinner was salad, salmon stew, cooked veggies, blue corn chips and black bean dip, two pieces of whole wheat bread, a couple of carob cubes, celery/almond butter, cashews.
Getting stitches out tomorrow afternoon.
Didn't do any stretching or rehab work today.
Dinner was salad, salmon stew, cooked veggies, blue corn chips and black bean dip, two pieces of whole wheat bread, a couple of carob cubes, celery/almond butter, cashews.
Road to Recovery Day 8
Sunday, October 2
Slept in since little H was sick all day yesterday. Got lots of good rest.
200 leg lifts, iced both knees, stretch and massage.
Started working on half squats...getting up and down out of a chair several times.
Swelling going down. Right knee is biggest concern right now. Still pain when I'm walking around.
Couple of friends helped me mow my grass this afternoon.
Food was carrot juice for lunch.
Dinner was salad, pizza, carob raisins, dried mangos and pineapple, carob cubes. Pizza and salad from the Bean.
Slept in since little H was sick all day yesterday. Got lots of good rest.
200 leg lifts, iced both knees, stretch and massage.
Started working on half squats...getting up and down out of a chair several times.
Swelling going down. Right knee is biggest concern right now. Still pain when I'm walking around.
Couple of friends helped me mow my grass this afternoon.
Food was carrot juice for lunch.
Dinner was salad, pizza, carob raisins, dried mangos and pineapple, carob cubes. Pizza and salad from the Bean.
Saturday, October 1, 2011
Road to Recovery Day 7
Hope was throwing up all night. Didn't get much sleep. Took H on a day date. Went to Walmart about the same time the accident happened last Saturday. Weird feeling.
Iced right knee and did 200 leg lifts with left leg then some stretching. Iced left knee then did 100 dips and 100 pullups.
When I do leg lifts I bring leg to complete rest, flex quad bringing heel off ground, lift, lower and relax. That's one.
May start experimenting with shallow squats and/or lunges. Left leg feels fine until I put pressure on it with knee bent. Straight is ok. May start riding indoor trainer when stitches come out too.
Food today was bowl of frozen blueberries at lunch.
Small salad, bowl of salmon/barley stew, homemade pizza, Nikki's yogurt, 2 bean burritos.
After a week of eating lots of food at night (and not eating during the day) I still weighed 176 yesterday. That's amazing since I've been eating til I was full every night this week. Lots of food.
Sent from my iPhone
Iced right knee and did 200 leg lifts with left leg then some stretching. Iced left knee then did 100 dips and 100 pullups.
When I do leg lifts I bring leg to complete rest, flex quad bringing heel off ground, lift, lower and relax. That's one.
May start experimenting with shallow squats and/or lunges. Left leg feels fine until I put pressure on it with knee bent. Straight is ok. May start riding indoor trainer when stitches come out too.
Food today was bowl of frozen blueberries at lunch.
Small salad, bowl of salmon/barley stew, homemade pizza, Nikki's yogurt, 2 bean burritos.
After a week of eating lots of food at night (and not eating during the day) I still weighed 176 yesterday. That's amazing since I've been eating til I was full every night this week. Lots of food.
Sent from my iPhone
Friday, September 30, 2011
Road to Recovery Day 6
Woke at 6:30 AM
Cup of coffee this morning. Had a bowl of frozen blueberries around 2:30 PM.
100 leg lifts and stretching this morning.
100 leg lifts and stretching this afternoon. Iced both knees this afternoon, too. Right knee still giving me some anxiety.
Planning on 100 leg lifts and ice tonight before bed.
I'm also planning on beginning a dip/pull-up regimen until I can do leg work. Something like 100 dips 100 pulls (10x of 10 each) something like that. Enough to get my heart rate up and get me a little sore. I haven't gone this long without doing ANY sort of physical exercise since...I honestly can't remember. Maybe like sixth grade? Even when I was in hospital last year I rode my indoor trainer the day I came home from the hospital. And when I had the flu in March I only had four days in a row of no exercise...I did a sprint triathlon the Sunday of that week. Yesterday was my fifth straight day of nothing. Hopefully that will change if I can squeeze in some dips/pulls this afternoon.
Flexibility is getting much better everyday but putting much weight on the bent left leg is still very painful. Hopefully I can start swimming after stitches come out next week.
Food today was some carrot juice this morning with my antibiotic. Large salad, salmon/barley stew, chips and black bean dip, cooked veggies and sprouts.
Cup of coffee this morning. Had a bowl of frozen blueberries around 2:30 PM.
100 leg lifts and stretching this morning.
100 leg lifts and stretching this afternoon. Iced both knees this afternoon, too. Right knee still giving me some anxiety.
Planning on 100 leg lifts and ice tonight before bed.
I'm also planning on beginning a dip/pull-up regimen until I can do leg work. Something like 100 dips 100 pulls (10x of 10 each) something like that. Enough to get my heart rate up and get me a little sore. I haven't gone this long without doing ANY sort of physical exercise since...I honestly can't remember. Maybe like sixth grade? Even when I was in hospital last year I rode my indoor trainer the day I came home from the hospital. And when I had the flu in March I only had four days in a row of no exercise...I did a sprint triathlon the Sunday of that week. Yesterday was my fifth straight day of nothing. Hopefully that will change if I can squeeze in some dips/pulls this afternoon.
Flexibility is getting much better everyday but putting much weight on the bent left leg is still very painful. Hopefully I can start swimming after stitches come out next week.
Food today was some carrot juice this morning with my antibiotic. Large salad, salmon/barley stew, chips and black bean dip, cooked veggies and sprouts.
Thursday, September 29, 2011
Road to Recovery Day 5
Did 100 leg lifts this morning and iced both knees.
Haven't gotten my measuring stick but the flexibility in my left knee is the length of an opened file folder. Better than yesterday.
Took a shower. Right elbow still oozing and not healing very good.
Big bruise on inside of my left leg. Took pics. Lots of swelling in my quad.
Did 100 leg lifts tonight before bed. No ice.
Jason's Deli again for dinner. 2 trips through salad bar, then some broccoli and carrots and hummus. Some wheat crackers. Had mango (dried) and cashews in my room.
Slept without anything covering stitches on leg.
Haven't gotten my measuring stick but the flexibility in my left knee is the length of an opened file folder. Better than yesterday.
Took a shower. Right elbow still oozing and not healing very good.
Big bruise on inside of my left leg. Took pics. Lots of swelling in my quad.
Did 100 leg lifts tonight before bed. No ice.
Jason's Deli again for dinner. 2 trips through salad bar, then some broccoli and carrots and hummus. Some wheat crackers. Had mango (dried) and cashews in my room.
Slept without anything covering stitches on leg.
Wednesday, September 28, 2011
Road to Recovery Day 4
Wednesday, September 28
Planning to buy a yard stick to measure my knee flexibility in left leg. Not very good right now.
Also going to ice my right knee on the inside. Really starting to get worried about the pain that's creeping up there. I can actually shower tomorrow!
Sponge baths are the devil. Ready to get these stitches out and start working on gaining some strength back in this leg.
Stitches scheduled to come out on Tuesday.
Did 50 leg lifts this afternoon. Walked up some stairs but nearly fell. Doc says that if my leg bends too much too fast it could rip out the sutures that are deep under my skin in my leg. That would be bad. Another reason I'm still on the crutch. Don't want my leg to buckle and disaster to strike again.
Had Jason's Deli tonight and some cashews and carob covered almonds. Stuffed on veggies...mmmmm.
My plan is to continue eating plant-based, whole foods diet. I'm anticipating a much faster recovery eating power foods than if I were to eat what some have suggested while "down"...a big juicy cheeseburger. Yuck.
Planning to buy a yard stick to measure my knee flexibility in left leg. Not very good right now.
Also going to ice my right knee on the inside. Really starting to get worried about the pain that's creeping up there. I can actually shower tomorrow!
Sponge baths are the devil. Ready to get these stitches out and start working on gaining some strength back in this leg.
Stitches scheduled to come out on Tuesday.
Did 50 leg lifts this afternoon. Walked up some stairs but nearly fell. Doc says that if my leg bends too much too fast it could rip out the sutures that are deep under my skin in my leg. That would be bad. Another reason I'm still on the crutch. Don't want my leg to buckle and disaster to strike again.
Had Jason's Deli tonight and some cashews and carob covered almonds. Stuffed on veggies...mmmmm.
My plan is to continue eating plant-based, whole foods diet. I'm anticipating a much faster recovery eating power foods than if I were to eat what some have suggested while "down"...a big juicy cheeseburger. Yuck.
Road to Recovery Day 3
Tuesday, September 27
Went with Jenn to her school observation this morning. Went to United and got bananas for her class. First time to be out. Really weird driving past scene of the incident. Feel sick and shaky while driving in the car. Had to put seat all the way back so my left leg could stay straight.
Went to John's office. He looked at both sets of stitches. Healing up OK. Said I could start doing some quad flexing and stretching. Quad/leg is very tight and painful. Have had to pull dried bandages off right elbow stitches TWICE. Not fun.
Took bike to Biketown. An initial glance told them the bike was a complete loss. You can't be too careful with the carbon fiber. It might look ok, but if the structural integrity has been compromised, sometimes the first time you'll know it is when it comes apart on you while you're going 40 mph, and that wouldn't be good.
I need a new helmet, too.
Made salmon, barley, split pea stew for dinner. Had it with salad, some carob cubes, blue corn chips, 1/2 frozen banana, dry oatmeal.
Slept most of the afternoon. A lot more tired than I think I am. Sat in a chair while H and Hope played outside. Frustration starting to set in every time I see someone running or biking. I'm really disappointed about missing the race this weekend and the Half IM. Been thinking about that race for more than a year. Lots of planning and training down the drain.
I want to be back up and going...now. Hate this.
Went with Jenn to her school observation this morning. Went to United and got bananas for her class. First time to be out. Really weird driving past scene of the incident. Feel sick and shaky while driving in the car. Had to put seat all the way back so my left leg could stay straight.
Went to John's office. He looked at both sets of stitches. Healing up OK. Said I could start doing some quad flexing and stretching. Quad/leg is very tight and painful. Have had to pull dried bandages off right elbow stitches TWICE. Not fun.
Took bike to Biketown. An initial glance told them the bike was a complete loss. You can't be too careful with the carbon fiber. It might look ok, but if the structural integrity has been compromised, sometimes the first time you'll know it is when it comes apart on you while you're going 40 mph, and that wouldn't be good.
I need a new helmet, too.
Made salmon, barley, split pea stew for dinner. Had it with salad, some carob cubes, blue corn chips, 1/2 frozen banana, dry oatmeal.
Slept most of the afternoon. A lot more tired than I think I am. Sat in a chair while H and Hope played outside. Frustration starting to set in every time I see someone running or biking. I'm really disappointed about missing the race this weekend and the Half IM. Been thinking about that race for more than a year. Lots of planning and training down the drain.
I want to be back up and going...now. Hate this.
Road to Recovery Day 2
Monday, September 26
Did what I could to help Jenn get girls ready for school. Not happy about not being able to play with them like usual. The slightest wrong touch (even from the 9 month old) causes me to cringe in pain.
Left leg (quad) extremely sore. Right knee is starting to hurt on the inside. Outside of right knee very sore, too. Right hip is more sore than I thought it was. Right arm (stitches) might be the worst pain just because I'm using it more than anything else. Getting around on crutches around the house. Went up to work today to get some stuff to work on at home.
I don't feel tired, but when I lay down I sleep instantly. Off the pain meds because I'd rather be in pain than sick to my stomach.
Was interviewed by KTXS this afternoon.
Had salad, cashews, mung beans, and hummus for dinner.
Did what I could to help Jenn get girls ready for school. Not happy about not being able to play with them like usual. The slightest wrong touch (even from the 9 month old) causes me to cringe in pain.
Left leg (quad) extremely sore. Right knee is starting to hurt on the inside. Outside of right knee very sore, too. Right hip is more sore than I thought it was. Right arm (stitches) might be the worst pain just because I'm using it more than anything else. Getting around on crutches around the house. Went up to work today to get some stuff to work on at home.
I don't feel tired, but when I lay down I sleep instantly. Off the pain meds because I'd rather be in pain than sick to my stomach.
Was interviewed by KTXS this afternoon.
Had salad, cashews, mung beans, and hummus for dinner.
Road to Recovery - Day 1
Sunday, September 25
Pretty sore this morning. Didn't sleep great.
Randy was throwing up (food poisoning) so Jenn and Deb went to church with girls. I'm wearing a brace that keeps my left leg perfectly straight, goes from hip to calf. Very uncomfortable. Not much I can do but lay here.
Pain meds making me feel sick. Last dose was at 7:30 AM. Jenn's keeping me on a strict medicine schedule.
Grants and Baldridges came over tonight. Had a salad, some cooked veggies, dried mangos, carob cubes, and carob almonds.
Very frustrated at having to be so immobile.
Pretty sore this morning. Didn't sleep great.
Randy was throwing up (food poisoning) so Jenn and Deb went to church with girls. I'm wearing a brace that keeps my left leg perfectly straight, goes from hip to calf. Very uncomfortable. Not much I can do but lay here.
Pain meds making me feel sick. Last dose was at 7:30 AM. Jenn's keeping me on a strict medicine schedule.
Grants and Baldridges came over tonight. Had a salad, some cooked veggies, dried mangos, carob cubes, and carob almonds.
Very frustrated at having to be so immobile.
Monday, September 26, 2011
Day 6 week 8 - 12 week Half IM training - DISASTER
Weighed 175.9 this morning. Elated about that.
Breakfast was bowl of oatmeal and blueberries, 1 banana.
The last thing I would eat before disaster struck at 7:05 AM.
Breakfast was bowl of oatmeal and blueberries, 1 banana.
The last thing I would eat before disaster struck at 7:05 AM.
Friday, September 23, 2011
Day 5 Week 8 - 12 week Half IM training
Woke at 4 AM
Bed at 10:15 PM
Had to eat late (9:30 PM)
Weighed 179 this morning. Usually don't weigh until Saturday or Sunday.
Had energy this morning...unlike last two Friday mornings.
Training
SB - RPM (5:35 AM)
45'
137 HR
consistently up in the 160s today
(45' total)
Played hoops at noon
CF
21 deadlift with 225
50 squats
21 push press, 135#
15 DL
50 squat
15 PP
9 DL
50 squat
9 PP
14:06
(25'total)
Nutrition
Breakfast/post-workout- lots of water, handful of mixed berries, 1/2 c almond milk, hemp protein, carob powder, green tea
Lunch - 8 oz carrot juice
Dinner -large salad with sprouts, mung beans with homemade hummus
Bed at 10:15 PM
Had to eat late (9:30 PM)
Weighed 179 this morning. Usually don't weigh until Saturday or Sunday.
Had energy this morning...unlike last two Friday mornings.
Training
SB - RPM (5:35 AM)
45'
137 HR
consistently up in the 160s today
(45' total)
Played hoops at noon
CF
21 deadlift with 225
50 squats
21 push press, 135#
15 DL
50 squat
15 PP
9 DL
50 squat
9 PP
14:06
(25'total)
Nutrition
Breakfast/post-workout- lots of water, handful of mixed berries, 1/2 c almond milk, hemp protein, carob powder, green tea
Lunch - 8 oz carrot juice
Dinner -large salad with sprouts, mung beans with homemade hummus
Thursday, September 22, 2011
Day 4 Week 8 - 12 week Half IM training
Woke at 5:15A
Bed around 10:15 PM
Feel much better this morning. Don't know what the deal was yesterday.
Training
SS (6 AM)
ACU rec center
25 x 50 on 1'
Did first one in 43...rest were right around 48-50.
Good swim.
(35' total)
CF
15' AMRAP
15' rope climb
10 ring dips
20 WBS with 20# ball
substitute 7 towel pulls for rope climb
7 rounds even
(25' total)
Nutrition
Breakfast/post-workout - 1/2 c almond milk, handful of mixed frzn berries, tbsp hemp protein
Lunch - Subway (salad - lettuce, few tomato slices, onion, cucumber)
post-workout - same as above
Snack - 8 oz juice (carrot, apple, squash, tomato, ginger)
Dinner - large salad and soup (same as Tuesday), macadamia nuts, 2 eggs, bowl of dry oatmeal, 2 carob cubes, 2 tbsp coconut mango energy bars, Garden of Eatin' blue corn chips (no salt)
After reading first 80 pages of Warrior Diet by Ori Hofmekler, I've decided to start incorporating eggs and wild-caught Alaskan salmon back into my diet, moderately, every few days. I'm also going to start eating cooked legumes again and start cooking/steaming/sauteing broccoli, cauliflower, squash, tomatoes, and kale. And try to find some organic, unpasteurized miso soup.
Bed around 10:15 PM
Feel much better this morning. Don't know what the deal was yesterday.
Training
SS (6 AM)
ACU rec center
25 x 50 on 1'
Did first one in 43...rest were right around 48-50.
Good swim.
(35' total)
CF
15' AMRAP
15' rope climb
10 ring dips
20 WBS with 20# ball
substitute 7 towel pulls for rope climb
7 rounds even
(25' total)
Nutrition
Breakfast/post-workout - 1/2 c almond milk, handful of mixed frzn berries, tbsp hemp protein
Lunch - Subway (salad - lettuce, few tomato slices, onion, cucumber)
post-workout - same as above
Snack - 8 oz juice (carrot, apple, squash, tomato, ginger)
Dinner - large salad and soup (same as Tuesday), macadamia nuts, 2 eggs, bowl of dry oatmeal, 2 carob cubes, 2 tbsp coconut mango energy bars, Garden of Eatin' blue corn chips (no salt)
After reading first 80 pages of Warrior Diet by Ori Hofmekler, I've decided to start incorporating eggs and wild-caught Alaskan salmon back into my diet, moderately, every few days. I'm also going to start eating cooked legumes again and start cooking/steaming/sauteing broccoli, cauliflower, squash, tomatoes, and kale. And try to find some organic, unpasteurized miso soup.
Wednesday, September 21, 2011
Day 3 Week 8 - 12 week Half IM training
Woke at 5 AM
Bed at 10 PM
Didn't feel great this morning. Almost just slept an extra hour but got up anyway. Not sure what the deal was.
Training
SR - CFE (6 AM)
5x800 on 3' rest
walked a 200 between intervals
2:57, 55, 51, 53, 53
Felt much better after CFE warmup
(36:29 total)
Played hoops at noon - first time in over a year
CF (5 PM)
10x2 push jerk
2x 135
2x 145
3x 155
3x 165
Nutrition
Breakfast - about 4 sips of almond milk, green tea
Lunch - 8 oz carrot juice
Dinner - Jason's Deli (lots of salad) - 2 trips plus broccoli/carrots and hummus. Also had about four of the organic crackers
Snack - 2 mango coconut energy bars, blue corn chips (no salt), popped amaranth, cantaloupe, macadamia nuts
Bed at 10 PM
Didn't feel great this morning. Almost just slept an extra hour but got up anyway. Not sure what the deal was.
Training
SR - CFE (6 AM)
5x800 on 3' rest
walked a 200 between intervals
2:57, 55, 51, 53, 53
Felt much better after CFE warmup
(36:29 total)
Played hoops at noon - first time in over a year
CF (5 PM)
10x2 push jerk
2x 135
2x 145
3x 155
3x 165
Nutrition
Breakfast - about 4 sips of almond milk, green tea
Lunch - 8 oz carrot juice
Dinner - Jason's Deli (lots of salad) - 2 trips plus broccoli/carrots and hummus. Also had about four of the organic crackers
Snack - 2 mango coconut energy bars, blue corn chips (no salt), popped amaranth, cantaloupe, macadamia nuts
Tuesday, September 20, 2011
Day 2 Week 8 - 12 week Half IM training
Woke at 4:45 AM
Bed at 10:30 PM
Training
LS (5:30 AM)
ACU rec center
WU: 400
MS: 400
400 with paddles
300 swim
300 fast
300 with paddles
6x50 fast on 60" RBI
CD: 100
2,500 total
(57:01 total)
CF (8 PM)
7x1 snatch balance
2x95
2x105
2x115
120
focusing on form and technique
(20' total)
Nutrition
Breakfast - mango energy bar (80 cals), 1/2 c almond milk, 1/2 c frozen blueberries, 1 tbsp hemp protein (105 cals) = 185 total
Lunch - lunch appt cancelled on me, so I just stayed in office and worked
Dinner -large salad and bowl of soup (same as last night). Almond, flax burger (from Thrive book)...to get my fat. Celery/almond butter. Blue corn (no salt) chips with homemade bean salsa. 2 carob cubes. 2 coconut mango energy bars. Slice of cantaloupe. Slice of bread.
Bed at 10:30 PM
Training
LS (5:30 AM)
ACU rec center
WU: 400
MS: 400
400 with paddles
300 swim
300 fast
300 with paddles
6x50 fast on 60" RBI
CD: 100
2,500 total
(57:01 total)
CF (8 PM)
7x1 snatch balance
2x95
2x105
2x115
120
focusing on form and technique
(20' total)
Nutrition
Breakfast - mango energy bar (80 cals), 1/2 c almond milk, 1/2 c frozen blueberries, 1 tbsp hemp protein (105 cals) = 185 total
Lunch - lunch appt cancelled on me, so I just stayed in office and worked
Dinner -large salad and bowl of soup (same as last night). Almond, flax burger (from Thrive book)...to get my fat. Celery/almond butter. Blue corn (no salt) chips with homemade bean salsa. 2 carob cubes. 2 coconut mango energy bars. Slice of cantaloupe. Slice of bread.
Monday, September 19, 2011
Day 1 Week 8 - 12 week Half IM training
Woke at 6:30 AM
Bed at 10:30 PM.
Planned rest day but I did 5th CF WOD from Week 7 this evening.
Nutrition
Breakfast - water, green tea
Lunch - Jason's Deli (spinach, tomatoes, broccoli, mushrooms - small amount on small plate)
Snack - 8 oz veggie juice (carrot, squash, jalapeno, lemon, ginger), small handful of almonds
Dinner - salad (spinach, romaine, tomato, squash, onion, okra, ginger tahini dressing, sprouted lentils, bell/jalapeno pepper), Barley Split Pea soup (barley, split pea, squash, onion, veggie stock/broth, ginger, garlic, celery, carrot), bowl of dry oats
Good eating day.
Day 8 of 21 until US Open. Haven't had a bad food day yet...
Bed at 10:30 PM.
Planned rest day but I did 5th CF WOD from Week 7 this evening.
Nutrition
Breakfast - water, green tea
Lunch - Jason's Deli (spinach, tomatoes, broccoli, mushrooms - small amount on small plate)
Snack - 8 oz veggie juice (carrot, squash, jalapeno, lemon, ginger), small handful of almonds
Dinner - salad (spinach, romaine, tomato, squash, onion, okra, ginger tahini dressing, sprouted lentils, bell/jalapeno pepper), Barley Split Pea soup (barley, split pea, squash, onion, veggie stock/broth, ginger, garlic, celery, carrot), bowl of dry oats
Good eating day.
Day 8 of 21 until US Open. Haven't had a bad food day yet...
Day 7 Week 7 - 12 week Half IM training
Woke at 6:30 AM.
Training
LB (2:00 PM)
44.58 miles
2:18:27
19.3 mph
When I left the house, the wind was blowing out of the SW...no illusion, no joke, when I got home it was blowing out of the NW. So basically had a head wind the whole way. That's always frustrating.
I had initially planned to ride 40 but I felt so good at the 1 hour mark and was only about 2.4 miles from the top of Old Coleman Hwy "mountain", that I decided to go to the top. Glad I did.
After researching Warrior Diet (www.warriordiet.com), I didn't eat anything for breakfast and had some fresh carrot/squash/tomato juice and a handful of almonds and blueberries for lunch. I went out on my ride with only that in my stomach over the previous 18 hours. I took a couple of extra gel packs with me in case I bonked.
My legs felt a little weak right out of the gate, but I got some energy around 2 miles and felt great for the rest of the ride. My only explanation is that I never turned off my sympathetic nervous system by eating a big meal and my body was still functioning in that realm when I took off on the bike.
So from 8 PM on Saturday night until the end of the ride (a little after 4:15), I had consumed around 200 calories...WAY LESS than I burned during the first hour of the bike ride - not to mention the calories burned to keep other bodily functions going which is around 85 an hour (85 cals/hour * 18 hours = 1,530 + what I burned on the ride: roughly 850...so 2,300 total). That proves to me that the human body can find other energy sources than what you put in your mouth prior to needing energy (aka training/working out).
I never felt exhausted or like I needed some more energy. I took one gel pack around 1 hour and had water on the ride...that was it.
Very interesting. My hope is that my body tapped into the fat energy reserves (something critical for an Ironman-distance race). I'm going to continue training my body to use those fat reserves rather than relying on quick assimilating foods like dates or other fruits immediately preceding workouts, while I'm training.
CF (8 PM - Monday night)
Row 20 calories
30 burpees
40 ground to overhead (40 lb dumbbells)
50 toes to bar
100' walking lunge with 45# plate overhead
150' sprint
14:03
Tough WOD. Enjoyed it immensely.
(25' total)
Nutrition
Breakfast - water
Lunch - 1/2 c almond milk, handful of berries; glass of veggie juice (carrots, tomato, squash)
Dinner - large salad (spinach, raw veggies, legume sprouts, tahini dressing), bowl of homemade soup (vegetable stock, water, celery, carrots, squash, 1 c barley, 1/2c split peas, onion, garlic, ginger...really good!!)
Dessert - carob cubes, dried mangos, unsweetened carob almonds, 2 bean/cheese burritos
Week 7 Totals
CF - 2:22:01
Swim - 1:36:51
Bike - 3:08:27
Run - 2:54:46
Total - 10:02:05
Training
LB (2:00 PM)
44.58 miles
2:18:27
19.3 mph
When I left the house, the wind was blowing out of the SW...no illusion, no joke, when I got home it was blowing out of the NW. So basically had a head wind the whole way. That's always frustrating.
I had initially planned to ride 40 but I felt so good at the 1 hour mark and was only about 2.4 miles from the top of Old Coleman Hwy "mountain", that I decided to go to the top. Glad I did.
After researching Warrior Diet (www.warriordiet.com), I didn't eat anything for breakfast and had some fresh carrot/squash/tomato juice and a handful of almonds and blueberries for lunch. I went out on my ride with only that in my stomach over the previous 18 hours. I took a couple of extra gel packs with me in case I bonked.
My legs felt a little weak right out of the gate, but I got some energy around 2 miles and felt great for the rest of the ride. My only explanation is that I never turned off my sympathetic nervous system by eating a big meal and my body was still functioning in that realm when I took off on the bike.
So from 8 PM on Saturday night until the end of the ride (a little after 4:15), I had consumed around 200 calories...WAY LESS than I burned during the first hour of the bike ride - not to mention the calories burned to keep other bodily functions going which is around 85 an hour (85 cals/hour * 18 hours = 1,530 + what I burned on the ride: roughly 850...so 2,300 total). That proves to me that the human body can find other energy sources than what you put in your mouth prior to needing energy (aka training/working out).
I never felt exhausted or like I needed some more energy. I took one gel pack around 1 hour and had water on the ride...that was it.
Very interesting. My hope is that my body tapped into the fat energy reserves (something critical for an Ironman-distance race). I'm going to continue training my body to use those fat reserves rather than relying on quick assimilating foods like dates or other fruits immediately preceding workouts, while I'm training.
CF (8 PM - Monday night)
Row 20 calories
30 burpees
40 ground to overhead (40 lb dumbbells)
50 toes to bar
100' walking lunge with 45# plate overhead
150' sprint
14:03
Tough WOD. Enjoyed it immensely.
(25' total)
Nutrition
Breakfast - water
Lunch - 1/2 c almond milk, handful of berries; glass of veggie juice (carrots, tomato, squash)
Dinner - large salad (spinach, raw veggies, legume sprouts, tahini dressing), bowl of homemade soup (vegetable stock, water, celery, carrots, squash, 1 c barley, 1/2c split peas, onion, garlic, ginger...really good!!)
Dessert - carob cubes, dried mangos, unsweetened carob almonds, 2 bean/cheese burritos
Week 7 Totals
CF - 2:22:01
Swim - 1:36:51
Bike - 3:08:27
Run - 2:54:46
Total - 10:02:05
Saturday, September 17, 2011
Day 6 Week 7 - 12 week Half IM training
Woke at 6:30 AM (bed a little after midnight)
Legs pretty sore from yesterday.
Went and got adjusted yesterday morning...chiropractor.
Training
SR - CFE (7:00 AM)
10x200 with 2' RBI
37, 35, 36, 34, 35, 32, 34, 32, 34, 32
Good run. No hip pain or other joint pain.
(33:41' total)
Nutrition
Post-workout/breakfast - 2 spicy banana energy bars, 1/2 c almond milk with hemp protein, water and frozen blueberries
Lunch - carrot juice
Dinner - whole foods (salad bar, carob almonds, energy cubes)
Good eating day...
Legs pretty sore from yesterday.
Went and got adjusted yesterday morning...chiropractor.
Training
SR - CFE (7:00 AM)
10x200 with 2' RBI
37, 35, 36, 34, 35, 32, 34, 32, 34, 32
Good run. No hip pain or other joint pain.
(33:41' total)
Nutrition
Post-workout/breakfast - 2 spicy banana energy bars, 1/2 c almond milk with hemp protein, water and frozen blueberries
Lunch - carrot juice
Dinner - whole foods (salad bar, carob almonds, energy cubes)
Good eating day...
Friday, September 16, 2011
Day 5 Week 7 - 12 week Half IM training
Woke at 4 AM (bed at 10 PM)
Experimenting with warrior diet for a while...we'll see what happens
www.warriordiet.com
Training
SB - RPM (5:35 AM)
Had one in class this morning.
HR averaged 129 for 50 minutes.
(50' total)
CF (5 PM)
100 pullups
100 KBS (with 53 lb)
100 double-under
100 OHS with 95#
29:41...absolute killer.
(40' total)
Nutrition
Breakfast/post-workout - 2 spicy banana energy bars, small tomato, 1/4 cup oatmeal with cacao, green tea
Lunch - Jason's Deli, one trip through salad bar (spinach, baby spring mix, jalapenos, onion, broccoli, mushroom, sprouts, pepperoncinis)
Post-workout - spicy banana energy bar, almond milk with water and hemp protein
Dinner - huge salad (spinach, romaine, squash, onion, bell pepper, anaheim pepper, mung sprouts, tahini dressing, carrot, tomato, okra, soaked green peas), carob cubes (5), handful of my energy bars (tbsp sized spheres), celery/almond butter, large bowl of dry oatmeal
Didn't eat anything else rest of night. Good eating day...4th in a row.
Experimenting with warrior diet for a while...we'll see what happens
www.warriordiet.com
Training
SB - RPM (5:35 AM)
Had one in class this morning.
HR averaged 129 for 50 minutes.
(50' total)
CF (5 PM)
100 pullups
100 KBS (with 53 lb)
100 double-under
100 OHS with 95#
29:41...absolute killer.
(40' total)
Nutrition
Breakfast/post-workout - 2 spicy banana energy bars, small tomato, 1/4 cup oatmeal with cacao, green tea
Lunch - Jason's Deli, one trip through salad bar (spinach, baby spring mix, jalapenos, onion, broccoli, mushroom, sprouts, pepperoncinis)
Post-workout - spicy banana energy bar, almond milk with water and hemp protein
Dinner - huge salad (spinach, romaine, squash, onion, bell pepper, anaheim pepper, mung sprouts, tahini dressing, carrot, tomato, okra, soaked green peas), carob cubes (5), handful of my energy bars (tbsp sized spheres), celery/almond butter, large bowl of dry oatmeal
Didn't eat anything else rest of night. Good eating day...4th in a row.
Day 4 Week 7 - 12 week Half IM training
Woke at 5 AM
Feel MUCH better physically. Can't believe how quickly I've recovered from Tuesday's run.
Training
CF (6 AM)
"Annie"
50-40-30-20-10
Double Unders
Situps
6:22 (PR by 1:11...helps to have other people around pushing you)
Feel fine, also did 4x3 squat clean with 135. No knee pain.
(17' total)
SS (12 PM)
10' TI warm up
20 x 50y on 1'
Great swim. Did the 50's in the 44-48 range. Never done more than 12 of these. Swim 50 then rest to 1 minute, then swim another one. RX'd was 10-20 of them, I had planned to do 15, but when I got to 15 decided to try for 20. Feel really good.
Nutrition
Pre-workout - spicy banana energy bar
Breakfast - celery, oatmeal/cacao nibs, coffee
(Danessa got me looking at Warrior diet on my way back from Amarillo)
Lunch - small salad (spinach, romaine, okra, sprouted mung, tahini dressing), Lara bar, hemp protein/chlorella
Dinner - having some GI issues, felt like I needed some substance, ordered a large veggie supreme pizza from Domino's for dinner. Also had a peach and banana/blueberry ice cream for dessert (2.5 bananas, blueberries, vanilla, soy milk pureed with almonds and cacao nibs on top. Didn't feel stuffed. Felt like I needed the calories.
Feel MUCH better physically. Can't believe how quickly I've recovered from Tuesday's run.
Training
CF (6 AM)
"Annie"
50-40-30-20-10
Double Unders
Situps
6:22 (PR by 1:11...helps to have other people around pushing you)
Feel fine, also did 4x3 squat clean with 135. No knee pain.
(17' total)
SS (12 PM)
10' TI warm up
20 x 50y on 1'
Great swim. Did the 50's in the 44-48 range. Never done more than 12 of these. Swim 50 then rest to 1 minute, then swim another one. RX'd was 10-20 of them, I had planned to do 15, but when I got to 15 decided to try for 20. Feel really good.
Nutrition
Pre-workout - spicy banana energy bar
Breakfast - celery, oatmeal/cacao nibs, coffee
(Danessa got me looking at Warrior diet on my way back from Amarillo)
Lunch - small salad (spinach, romaine, okra, sprouted mung, tahini dressing), Lara bar, hemp protein/chlorella
Dinner - having some GI issues, felt like I needed some substance, ordered a large veggie supreme pizza from Domino's for dinner. Also had a peach and banana/blueberry ice cream for dessert (2.5 bananas, blueberries, vanilla, soy milk pureed with almonds and cacao nibs on top. Didn't feel stuffed. Felt like I needed the calories.
Wednesday, September 14, 2011
Day 3 Week 7 - 12 week Half IM training
Woke at 5 AM. Feel like I got hit by a truck. Leg joints sore. Arms and back sore. Neck. Leg muscles. Everything. Almost went back to sleep but made a decision to go through the CF 806 warm up and see how I felt.
Training
CF 806 (6 AM)
5 x
135# power clean x 3
20 burpees
12:31
Felt OK after warm up, went ahead with WOD. Sick of burpees.
(22:31 total)
LS (9:30 AM)
Zach's Club in Amarillo
WU: 500, 8 x 50 on 15"
MS: 2000 TT (38:57)
100 easy
CD: 200
3200 total
(1:06:51)
Great swim for me.
Nutrition
Pre-workout - spicy banana energy bar
Breakfast - oatmeal with cacao
Lunch - one trip through JD salad bar, then a plate of broccoli, carrots, peppers and hummus
Snack - Lara bar
Dinner - Salad from United, cashews, handful of carob energy nuggets, pumpkin seeds, sprouted mung
Snack - Lara bar, celery/almond butter, dry oatmeal
Training
CF 806 (6 AM)
5 x
135# power clean x 3
20 burpees
12:31
Felt OK after warm up, went ahead with WOD. Sick of burpees.
(22:31 total)
LS (9:30 AM)
Zach's Club in Amarillo
WU: 500, 8 x 50 on 15"
MS: 2000 TT (38:57)
100 easy
CD: 200
3200 total
(1:06:51)
Great swim for me.
Nutrition
Pre-workout - spicy banana energy bar
Breakfast - oatmeal with cacao
Lunch - one trip through JD salad bar, then a plate of broccoli, carrots, peppers and hummus
Snack - Lara bar
Dinner - Salad from United, cashews, handful of carob energy nuggets, pumpkin seeds, sprouted mung
Snack - Lara bar, celery/almond butter, dry oatmeal
Tuesday, September 13, 2011
Day 2 Week 7 - 12 Week Half IM training
Woke at 5:30 AM
Day 2 of 21 until US Open (tomorrow will be 19 to go)
Training
CF (6 AM)
Reps of Pulls ups, then burpees
50-10
40-20
30-30
20-40
10-50
27:25
Absolutely brutal. I hate burpees. Could hardly shower or get my breakfast together my arms were so useless and shaking.
(37:30 total)
LR (5:00 PM)
16 miles in Amarillo down Interstate 40
Stiff wind coming out of the west and that's how I went out of the gate.
I went out first and spray painted mile markers at 2, 3, 4, 6, 7 and 8.
Into the wind I was right at an 8 min/mile pace at the turnaround (had to have a BM in a corn field about the 7 mile mark...wonderful). 1:05 at turnaround. Finished in 1:22:05.
Stopped and walked at 8, 10, 12, 14. At 10 and 14 went looking for an outdoor water spout. Needed water.
I had 16 ounces with me and two gels (took at 8 miles and 12 miles). Started getting some right hip pain around mile 4. If I pushed the hip in right when my foot came off the ground it would go away for a bit. Weird, need an adjustment. Wore Brooks racers and Zoot calf sleeves.
HR averaged 160.
Felt feverish afterwards. Drove to dinner with the heat blaring...freezing. Not a great run but haven't run that far since Whiterock last year. We'll see what I feel like in the morning.
(2:22:05 total)
Nurition
Pre-workout - spicy banana energy bar
Breakfast - spinach, mung bean sprouts, carrot, tahini dressing
Lunch - pictured below (salad bar from United in Amarillo - toppers were pumpkin seeds and balsamic vinegar and mung bean sprouts
Pre-workout (run) - 2 spicy banana energy bar
Dinner - salad from United, cashews, mango tea, coconut water, celery/almond butter, pumpkin seeds
Day 2 of 21 until US Open (tomorrow will be 19 to go)
Training
CF (6 AM)
Reps of Pulls ups, then burpees
50-10
40-20
30-30
20-40
10-50
27:25
Absolutely brutal. I hate burpees. Could hardly shower or get my breakfast together my arms were so useless and shaking.
(37:30 total)
LR (5:00 PM)
16 miles in Amarillo down Interstate 40
Stiff wind coming out of the west and that's how I went out of the gate.
I went out first and spray painted mile markers at 2, 3, 4, 6, 7 and 8.
Into the wind I was right at an 8 min/mile pace at the turnaround (had to have a BM in a corn field about the 7 mile mark...wonderful). 1:05 at turnaround. Finished in 1:22:05.
Stopped and walked at 8, 10, 12, 14. At 10 and 14 went looking for an outdoor water spout. Needed water.
I had 16 ounces with me and two gels (took at 8 miles and 12 miles). Started getting some right hip pain around mile 4. If I pushed the hip in right when my foot came off the ground it would go away for a bit. Weird, need an adjustment. Wore Brooks racers and Zoot calf sleeves.
HR averaged 160.
Felt feverish afterwards. Drove to dinner with the heat blaring...freezing. Not a great run but haven't run that far since Whiterock last year. We'll see what I feel like in the morning.
(2:22:05 total)
Nurition
Pre-workout - spicy banana energy bar
Breakfast - spinach, mung bean sprouts, carrot, tahini dressing
Lunch - pictured below (salad bar from United in Amarillo - toppers were pumpkin seeds and balsamic vinegar and mung bean sprouts
Pre-workout (run) - 2 spicy banana energy bar
Dinner - salad from United, cashews, mango tea, coconut water, celery/almond butter, pumpkin seeds
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