Breakfast was oatmeal and celery.
Lunch was black eyed peas and large salad (spinach, squash, onion, tomato, pumpkin seeds, arame, topped with a homemade dressing - tahini, balsamic vinegar, water, dill, cayenne, hemp oil).
Dinner was buckwheat and the same salad.
Had some raisins and brazil nuts for snack.
Intervals tonight.
4x100 m on 30" rest (15, 16, 15, 15)
3x200 m on 60" rest (36, 33, 35).
--
Mark Rogers
Thursday, June 30, 2011
CF Midland - Group WOD
The Midland newspaper was coming at 6 AM this morning so there were about 30 people there it was awesome.
warmup:
200m run
gorilla walks
10 toes to bar
tire push
200m run
20 sqt jumps
bear crawl
and maybe some other stuff I may not be remembering.
We split up into groups of six. My group was four guys, two girls. Here was the WOD:
ran about 200m to a huge tire and, as a team, flipped it back towards the gym...about 150 meters
Ran inside and all members had to do 10 DBUs with a "fat" rope
10 rope pulls (I did 4 of them)
100 dead lift (135 guys, 85 girls)
during this we had to stop and do 5 burpees
200 thruster (85 guys, 65 girls)
during this we had to do 2 total MUs (i did them)
300 KBS (me 70lb, other three guys 53lb, girls 35)
during this we had to do 5 chest to bar pulls (another team member did these for us)
Everyone had to do 25 burpees
Then the team had to run 200m with a 30 pound ball.
We were neck and neck with another team up until the muscle ups where we took a commanding lead. One of our guys was taking a long time on the 25 burpees and one of the teams set out on the final 200m run when he had three to go. When he finished I took off, caught the other team at about 75 yards and our team won. It was an awesome workout.
We would take turns doing each exercise and would each do anywhere from 10-15 at a time then the next person would jump in. I was drenched.
--
Mark Rogers
warmup:
200m run
gorilla walks
10 toes to bar
tire push
200m run
20 sqt jumps
bear crawl
and maybe some other stuff I may not be remembering.
We split up into groups of six. My group was four guys, two girls. Here was the WOD:
ran about 200m to a huge tire and, as a team, flipped it back towards the gym...about 150 meters
Ran inside and all members had to do 10 DBUs with a "fat" rope
10 rope pulls (I did 4 of them)
100 dead lift (135 guys, 85 girls)
during this we had to stop and do 5 burpees
200 thruster (85 guys, 65 girls)
during this we had to do 2 total MUs (i did them)
300 KBS (me 70lb, other three guys 53lb, girls 35)
during this we had to do 5 chest to bar pulls (another team member did these for us)
Everyone had to do 25 burpees
Then the team had to run 200m with a 30 pound ball.
We were neck and neck with another team up until the muscle ups where we took a commanding lead. One of our guys was taking a long time on the 25 burpees and one of the teams set out on the final 200m run when he had three to go. When he finished I took off, caught the other team at about 75 yards and our team won. It was an awesome workout.
We would take turns doing each exercise and would each do anywhere from 10-15 at a time then the next person would jump in. I was drenched.
--
Mark Rogers
Wednesday, June 29, 2011
Miles and CF Midland
Slept til 8 AM this morning. Couldn't believe I slept that late.
Breakfast was a bowl of oatmeal and some celery.
Lunch was grilled asparagus, steamed broccoli and a house salad at a grill in Midland.
Had a raw revolution bar and some coconut water before my ride.
Rode 20 miles in about 1:05. Took it really easy. Didn't have much in the tank and just wanted to get the legs moving. 101 degrees and super windy.
Took a short nap and went to CF Midland at 6 PM. WOD was 7' as many strict hang pull ups you can do (66), 7' as many ring pushups you could do (100), and 7' as many candlesticks you could do (from the ground keeping your legs and body straight, bringing your toes up to the bar over your head you're grasping...think Rocky IV). I did 22 rx'd. Pretty tough.
Dinner was salad with pinto beans, dulse, tomato, zucchini, pumpkin seeds, cashews.
Had almond butter and celery for a snack and some cashews, dates and dried mango from HEB. Felt like I needed the calories.
--
Mark Rogers
Breakfast was a bowl of oatmeal and some celery.
Lunch was grilled asparagus, steamed broccoli and a house salad at a grill in Midland.
Had a raw revolution bar and some coconut water before my ride.
Rode 20 miles in about 1:05. Took it really easy. Didn't have much in the tank and just wanted to get the legs moving. 101 degrees and super windy.
Took a short nap and went to CF Midland at 6 PM. WOD was 7' as many strict hang pull ups you can do (66), 7' as many ring pushups you could do (100), and 7' as many candlesticks you could do (from the ground keeping your legs and body straight, bringing your toes up to the bar over your head you're grasping...think Rocky IV). I did 22 rx'd. Pretty tough.
Dinner was salad with pinto beans, dulse, tomato, zucchini, pumpkin seeds, cashews.
Had almond butter and celery for a snack and some cashews, dates and dried mango from HEB. Felt like I needed the calories.
--
Mark Rogers
Tuesday, June 28, 2011
Training in Abilene then Midland to Odessa
Visited Cross Fit Benedictus this morning in Abilene (5:15 AM). Figured I need to go see my home-town gym. Got a t-shirt, too.
WOD was 1,000m row (3:28).
Then 4 rounds for time:
10 goblet squat (53 lb KB)
10 Kettle bell swing (53 lb)
10 burpees
Did in 5:56. Pretty tough WOD. Never done that one before.
Ate afterwards...breakfast was oatmeal and a large salad (romaine, dulse flakes, nori sheet, ginger dressing, snow peas, cucumber, zucchini).
Lunch and dinner was Jason's Deli in Midland. One trip to salad bar at lunch...1.5 at dinner.
Pretty hungry at dinner after riding 40.08 miles averaging 20.6 mph from 5:15 - 7:15. Rode from my hotel in Midland to Odessa and back. Good roads out here. Pretty windy but not too bad. May try to ride again tomorrow. Had a coconut water with chlorella right after ride. And had a Raw Revolution cashew bar right before ride.
Planning on some celery tonight for snack. Had a late dinner so I don't want to eat too much.
--
Mark Rogers
WOD was 1,000m row (3:28).
Then 4 rounds for time:
10 goblet squat (53 lb KB)
10 Kettle bell swing (53 lb)
10 burpees
Did in 5:56. Pretty tough WOD. Never done that one before.
Ate afterwards...breakfast was oatmeal and a large salad (romaine, dulse flakes, nori sheet, ginger dressing, snow peas, cucumber, zucchini).
Lunch and dinner was Jason's Deli in Midland. One trip to salad bar at lunch...1.5 at dinner.
Pretty hungry at dinner after riding 40.08 miles averaging 20.6 mph from 5:15 - 7:15. Rode from my hotel in Midland to Odessa and back. Good roads out here. Pretty windy but not too bad. May try to ride again tomorrow. Had a coconut water with chlorella right after ride. And had a Raw Revolution cashew bar right before ride.
Planning on some celery tonight for snack. Had a late dinner so I don't want to eat too much.
--
Mark Rogers
Monday - June 27
Intervals.
30 sec on: 20 rest x 8.
Treadmill at 12 incline set at 9.1 mph. Brutal.
30 sec on: 20 rest x 8.
Treadmill at 12 incline set at 9.1 mph. Brutal.
Oatmeal and celery for breakfast.
Sharons for lunch: veggie plate - salad and beans.
Brazil nuts and toasted seaweed for snack (both items from Trader Joes n NYC).
Dinner was black eyed peas and large salad (greens, zucchini, tomato, onion, sprouts, dulse flakes, nori, and creamy Ginger dressing). Dressing is nutritional yeast, ginger, app cider vinegar, hemp oil.
Snack was oatmeal w/ brazil nuts. Rooibos tea. Celery.
Sent from my iPhone
Sunday - June 26
Rest day.
Saturday, June 25, 2011
Hours on the Bike
Had a couple of buckwheat pancakes for breakfast (buckwheat, banana, blueberry, hemp protein, ground flaxseed, baking powder, cinnamon, nutmeg, water). My daughter LOVES them.
Taught RPM at 9:30.
Lunch was celery and almond butter, black eyed peas (soaked overnight and cooked this morning), and a salad (romaine, spinach, sliced zucchini, tomato, diced onions and creamy ginger salad dressing - hemp oil, apple cider vinegar, tahini, water, grated ginger, nutritional yeast). Love that dressing. Also had a nori sheet torn up in my salad.
Rode 35.15 miles in 1:50:54. Right at 19 mph. 102 degrees. 20 mph wind with gusts. Pretty brutal but love the quality miles. I'm planning on upping my mileage about 10 miles per week (on Saturday ride) until Tour de Gap which will get me ready for Hotter 'n Hell 100 in August and the Half IM in October. Had a smoothie after ride (frozen banana, blueberries, agave nectar, hemp protein, hemp oil, ground flaxseed, water, ice, ground rooibos). Awesome drink. Saved half of it to drink tonight.
Dinner will be another salad like I had for lunch and maybe a small bowl of the black eyed peas. Then I'll have some celery and almond butter tonight or a small bowl of oatmeal.
Rest day tomorrow!
--
Mark Rogers
Taught RPM at 9:30.
Lunch was celery and almond butter, black eyed peas (soaked overnight and cooked this morning), and a salad (romaine, spinach, sliced zucchini, tomato, diced onions and creamy ginger salad dressing - hemp oil, apple cider vinegar, tahini, water, grated ginger, nutritional yeast). Love that dressing. Also had a nori sheet torn up in my salad.
Rode 35.15 miles in 1:50:54. Right at 19 mph. 102 degrees. 20 mph wind with gusts. Pretty brutal but love the quality miles. I'm planning on upping my mileage about 10 miles per week (on Saturday ride) until Tour de Gap which will get me ready for Hotter 'n Hell 100 in August and the Half IM in October. Had a smoothie after ride (frozen banana, blueberries, agave nectar, hemp protein, hemp oil, ground flaxseed, water, ice, ground rooibos). Awesome drink. Saved half of it to drink tonight.
Dinner will be another salad like I had for lunch and maybe a small bowl of the black eyed peas. Then I'll have some celery and almond butter tonight or a small bowl of oatmeal.
Rest day tomorrow!
--
Mark Rogers
Friday, June 24, 2011
Tabata bike
Wussed out on Tabata Treadmill. My legs are so incredibly sore from Wednesday night that I didn't think there was any way I would get a decent run WOD in. So I did Tabata on my Tarmac around the neighborhood. Not near as intense as Tab. Treadmill, but still pretty hard.
Weighed 182 this morning.
Starving last night - had some mangos, almond butter, few wheat crackers, and some bread.
--
Mark Rogers
Weighed 182 this morning.
Starving last night - had some mangos, almond butter, few wheat crackers, and some bread.
--
Mark Rogers
Thursday, June 23, 2011
Swim and Pull-Up Ladder
15' time trial in the pool this morning. Actually felt pretty good in the water.
Went 800 yards.
Breakfast was sprouted quinoa and a veggie juice drink (1 cucumber, 1 carrot, small ginger root, half apple and some chlorella). One of the best veggie/fruit smoothies I've made.
Lunch was salad bar at Jason's.
Dinner was a flaxseed, almond "hamburger" pattie (almonds, ground flaxseed, hemp oil, garlic clove, balsamic vinegar). About 500 calories. Lots of protein, lots of fat, not too many carbs. Had a salad with nori sheets on it.
Pull up ladder. Think it was my PR. Did 18 rounds plus 16. A total of 187 pull ups. My arms are shaking while I'm typing this.
Planning on some oatmeal, celery and almond butter in just a few minutes (and the other 1/2 of that smoothie from this morning...this time I'll put hemp protein in it).
Tabata on the schedule for the morning...kill me.
--
Mark Rogers
Went 800 yards.
Breakfast was sprouted quinoa and a veggie juice drink (1 cucumber, 1 carrot, small ginger root, half apple and some chlorella). One of the best veggie/fruit smoothies I've made.
Lunch was salad bar at Jason's.
Dinner was a flaxseed, almond "hamburger" pattie (almonds, ground flaxseed, hemp oil, garlic clove, balsamic vinegar). About 500 calories. Lots of protein, lots of fat, not too many carbs. Had a salad with nori sheets on it.
Pull up ladder. Think it was my PR. Did 18 rounds plus 16. A total of 187 pull ups. My arms are shaking while I'm typing this.
Planning on some oatmeal, celery and almond butter in just a few minutes (and the other 1/2 of that smoothie from this morning...this time I'll put hemp protein in it).
Tabata on the schedule for the morning...kill me.
--
Mark Rogers
Wednesday - June 22
CFE in the morning. Intervals:
5x 2 on, 3 off, then...
4x 1 on, 1 off.
Did all but the second set of five at 600 meters. Second one was just under 600.
All the 1' sets were just over 300 meters. Good workout.
Tonight was 12' AMRAP of 185# bench press (x3) and 225# back squat (x5).
I subbed 185 for back squat. Not trying to kill myself and 185 is plenty of weight.
Had a nightmare of a time getting my box set up so I could do this one, but I got it done and finished 10 rounds which included having to stick my head out the back door and tell my dog to stop barking.
--
Mark Rogers
5x 2 on, 3 off, then...
4x 1 on, 1 off.
Did all but the second set of five at 600 meters. Second one was just under 600.
All the 1' sets were just over 300 meters. Good workout.
Tonight was 12' AMRAP of 185# bench press (x3) and 225# back squat (x5).
I subbed 185 for back squat. Not trying to kill myself and 185 is plenty of weight.
Had a nightmare of a time getting my box set up so I could do this one, but I got it done and finished 10 rounds which included having to stick my head out the back door and tell my dog to stop barking.
--
Mark Rogers
Tuesday - June 21
CFE rest.
CF was 10x100m with 90" rest.
Did the first two in about 17 and all the rest were right at 15".
--
Mark Rogers
CF was 10x100m with 90" rest.
Did the first two in about 17 and all the rest were right at 15".
--
Mark Rogers
Monday - June 20
CF rest day.
CFE was 3x 7 on, 3 off.
Did on my indoor trainer in garage. Super hot. Lost lots of sweat.
Kept my HR above 150 and was right at or > 160 for most of the third interval.
--
Mark Rogers
CFE was 3x 7 on, 3 off.
Did on my indoor trainer in garage. Super hot. Lost lots of sweat.
Kept my HR above 150 and was right at or > 160 for most of the third interval.
--
Mark Rogers
Monday, June 20, 2011
Sunday - rest day
No training today but had an awesome day of eating!
Breakfast was buckwheat pancakes and hemp milk.
Lunch was salad and minestrone at Olive Garden.
Dessert was bowl of frozen bananas, cashews, coconut dates and carob energy cubes with honey on top.
Dinner was spicy avocado salad, vegan burger pattie topped with black bean lime salsa and a banana bread energy bar. Dessert was bowl of mangos, bananas, carob energy cubes, cashews, raisins, dates. Then I had some wheat crackers with the rest of the black bean salsa.
All recipes came from Thrive and were all vegan.
This is day 21 of vegan challenge and I feel great.
Weighed 178.5 on Saturday morning. Happy about that.
--
Mark Rogers
Breakfast was buckwheat pancakes and hemp milk.
Lunch was salad and minestrone at Olive Garden.
Dessert was bowl of frozen bananas, cashews, coconut dates and carob energy cubes with honey on top.
Dinner was spicy avocado salad, vegan burger pattie topped with black bean lime salsa and a banana bread energy bar. Dessert was bowl of mangos, bananas, carob energy cubes, cashews, raisins, dates. Then I had some wheat crackers with the rest of the black bean salsa.
All recipes came from Thrive and were all vegan.
This is day 21 of vegan challenge and I feel great.
Weighed 178.5 on Saturday morning. Happy about that.
--
Mark Rogers
Friday - June 17
After girls went to bed, I rode 25 miles. Love this time of year when I can get out and ride an hour in the light at 7:45 P.
Really windy and hot tonight.
--
Mark Rogers
Really windy and hot tonight.
--
Mark Rogers
Friday, June 17, 2011
Tabata Treadmill
My nemesis. Took me a while to get up for this one.
Warmed up, set incline to 12.0, mph to 9.3 did two sets (20 on, 10 off) then put the emergency release on my belt (b/c the way my treadmill is set up, if I fall, I'm dead). When I did the magnet came out and it stopped the belt.
So I rested about 2 minutes and just started over. Was NOT happy about that. Finished all intervals. Really tough. Man I hate/love that workout.
Breakfast was oatmeal and a couple of veggie chips I made last night (sunflower seeds, flaxseeds, almonds, tomato, celery, carrot, cumin...really good).
--
Mark Rogers
Warmed up, set incline to 12.0, mph to 9.3 did two sets (20 on, 10 off) then put the emergency release on my belt (b/c the way my treadmill is set up, if I fall, I'm dead). When I did the magnet came out and it stopped the belt.
So I rested about 2 minutes and just started over. Was NOT happy about that. Finished all intervals. Really tough. Man I hate/love that workout.
Breakfast was oatmeal and a couple of veggie chips I made last night (sunflower seeds, flaxseeds, almonds, tomato, celery, carrot, cumin...really good).
--
Mark Rogers
Thursday, June 16, 2011
"Chief"
Woke at 5 AM. Crossfit806 in Amarillo.
"Chief"
5x 3' AMRAP with 1' rest btwn intervals
3 power clean, 135#
6 pushup
9 squat
Did 29 sets total. Haven't ever done that one...really liked it.
Had oatmeal, celery, adzuki beans for breakfast. Stopped by Market Street on way out of town and got some dates and carob energy squares for the road.
Lunch was veggie plate at Cheddar's in Lubbock. House salad with two sides of steamed carrots and a ton of steamed broccoli.
Had coconut water and chlorella when I got home this afternoon. Then a whole stinkin' bag of dates (knew I couldn't make it last until Sunday). Made some veggie crackers out of "Thrive" book which were really good. Ate a few of those.
--
Mark Rogers
"Chief"
5x 3' AMRAP with 1' rest btwn intervals
3 power clean, 135#
6 pushup
9 squat
Did 29 sets total. Haven't ever done that one...really liked it.
Had oatmeal, celery, adzuki beans for breakfast. Stopped by Market Street on way out of town and got some dates and carob energy squares for the road.
Lunch was veggie plate at Cheddar's in Lubbock. House salad with two sides of steamed carrots and a ton of steamed broccoli.
Had coconut water and chlorella when I got home this afternoon. Then a whole stinkin' bag of dates (knew I couldn't make it last until Sunday). Made some veggie crackers out of "Thrive" book which were really good. Ate a few of those.
--
Mark Rogers
Wednesday, June 15, 2011
Crossfit(806) and CFE time trial
Woke at 5 AM and made it to Crossfit806 at 6 AM.
Strength was 3x5 front squat which I did 185 lbs. Legs, core and lats sore from yesterday.
WOD was 400m run then 30-20-10:
Wall ball shots (20# ball to 10 ft height)
Double unders
I finished in 6:26. Good workout.
At 4:30 PM, went to Caprock HS track and ran a 1.5 mile time trial in 9:25 (HR averaged 165). Hot. Picked up pace after first two laps.
Breakfast was oatmeal and cereal.
Jason's Deli for lunch, two trips to salad bar ("meat" was hummus and sunflower seeds).
Dinner: salad, 1/2 can black beans, celery and pumpkin seeds.
Going to have some celery and salsa before bed.
Planning on hitting up Crossfit806 tomorrow morning. Hands are totally ripped from Tabata Something else.
--
Mark Rogers
Strength was 3x5 front squat which I did 185 lbs. Legs, core and lats sore from yesterday.
WOD was 400m run then 30-20-10:
Wall ball shots (20# ball to 10 ft height)
Double unders
I finished in 6:26. Good workout.
At 4:30 PM, went to Caprock HS track and ran a 1.5 mile time trial in 9:25 (HR averaged 165). Hot. Picked up pace after first two laps.
Breakfast was oatmeal and cereal.
Jason's Deli for lunch, two trips to salad bar ("meat" was hummus and sunflower seeds).
Dinner: salad, 1/2 can black beans, celery and pumpkin seeds.
Going to have some celery and salsa before bed.
Planning on hitting up Crossfit806 tomorrow morning. Hands are totally ripped from Tabata Something else.
--
Mark Rogers
CFE Tosh - Tues (June 14)
Hit the track at Caprock HS for a little tosh.
Finished in 22:54. Really hot.
3 x (200, 400, 600) resting as long as the previous interval takes.
Not my best time, but still a good, hard workout.
--
Mark Rogers
Finished in 22:54. Really hot.
3 x (200, 400, 600) resting as long as the previous interval takes.
Not my best time, but still a good, hard workout.
--
Mark Rogers
Tuesday, June 14, 2011
Food
Really trying to buckle down over the next few weeks and trim down.
Operation "Ironman Body Transformation" is in full swing.
Had sprouted quinoa and a salad yesterday for breakfast.
I was duped into a veggie sandwich from Schlotsky's for lunch...yuk.
Had some chlorella and celery before my run.
1/2 can of black eyed peas and a salad and celery for dinner.
Celery and a 16oz jar of salsa for my snack.
Breakfast this morning was rolled oats, celery and 1/2 small bag of macadamia nuts.
--
Mark Rogers
--
Mark Rogers
Tabata Something Else
Did Tabata Something Else at Amarillo Cross Fit (CF806).
Pulls, pushups, situps, squats.
Score was 11-10-12-14. Toasted.
--
Mark Rogers
--
Mark Rogers
Monday - June 13
Woke up early and did 5x3 OHS with 95, then 4x105. Light weight but focused on form and control.
Ran 7 miles in Amarillo at 5 PM. 106 degrees (all-time record in Amarillo for this day). HR averaged 148 and there was not a drop of sweat on my gray cotton shirt when I finished. Unbelievably dry and windy. Never ran in those types of conditions.
Not a CFE workout...just trying to burn some calories and start building a higher level of base endurance.
--
Mark Rogers
--
Mark Rogers
Friday-Sunday June 10-12
CFE 3 x 20:60, 20:50, 20:40, 20:30, 20:20, 20:10...ran around neighborhood. Mowed tonight, too so I was pretty tired.
Saturday:
Taught RPM in the morning. Rode really hard.
21-15-9
95# SDHP and OHS in 6:24. Did on back porch.
Sunday - rest
--
Mark Rogers
--
Mark Rogers
Friday, June 10, 2011
5x3 SQUATS
Woke at 6:15 AM. CF warm up then 5x3 squats with:
185, 195, 205, 215, 225
Not a ton of weight but my legs and low back are pretty sore from yesterday's power snatch workout (did 105 total with 40# DB).
Focused on slow, deliberate motion.
Had pinto beans, sprouted quinoa and sauteed cabbage for breakfast.
--
Mark Rogers
185, 195, 205, 215, 225
Not a ton of weight but my legs and low back are pretty sore from yesterday's power snatch workout (did 105 total with 40# DB).
Focused on slow, deliberate motion.
Had pinto beans, sprouted quinoa and sauteed cabbage for breakfast.
--
Mark Rogers
Thursday, June 9, 2011
Tough Met-Con and bike intervals
Came home at lunch and did a WOD I've never done before:
Row 1,000m
50 alternating 40# DB power snatch
Row 750
35 alternating power snatch
Row 500
20 alternating snatch.
Goal was 18 minutes, did it in 16:46. I was able to handle the power snatch better than I thought.
I was going to get up and do this in the morning but I overslept and woke at around 6:45 AM. Body needed the sleep. I conked out on the couch at around 10 PM.
Mowed the back tonight then brought indoor trainer into the living room so I could ride and watch the beginning of the Mavs game (Game 5 NBA Finals).
Intervals - 1 minute on, 30 seconds rest, 12 times.
HR got up above 150 for each interval.
Had a huge salad and pinto beans for dinner.
Currently sitting on the couch drinking a veggie smoothie. I've been experimenting with different mixtures and have made some pretty awful drinks. This one isn't too bad but I probably won't make it again.
100g carrots, 100g romaine lettuce, ice, water, 2 tbsp hemp protein powder, 1 tbsp roasted carob powder, 18g sesame seeds.
--
Mark Rogers
Row 1,000m
50 alternating 40# DB power snatch
Row 750
35 alternating power snatch
Row 500
20 alternating snatch.
Goal was 18 minutes, did it in 16:46. I was able to handle the power snatch better than I thought.
I was going to get up and do this in the morning but I overslept and woke at around 6:45 AM. Body needed the sleep. I conked out on the couch at around 10 PM.
Mowed the back tonight then brought indoor trainer into the living room so I could ride and watch the beginning of the Mavs game (Game 5 NBA Finals).
Intervals - 1 minute on, 30 seconds rest, 12 times.
HR got up above 150 for each interval.
Had a huge salad and pinto beans for dinner.
Currently sitting on the couch drinking a veggie smoothie. I've been experimenting with different mixtures and have made some pretty awful drinks. This one isn't too bad but I probably won't make it again.
100g carrots, 100g romaine lettuce, ice, water, 2 tbsp hemp protein powder, 1 tbsp roasted carob powder, 18g sesame seeds.
--
Mark Rogers
Wednesday - June 8
Woke at 5 AM to go swim. Almost didn't go because I felt so bad. Could hardly get out of bed and felt like I had the flu. That's how sore I was.
Made it to the Y and swam 600 (CFE Time Trial D10) in 11:46. Playing around with SWOLF scores during swim. Trying to cut down on strokes while increasing speed. Felt a little better after swim.
Made vegan pizza out of "Thrive" tonight. I loved it. Tons of fat from the coconut and hemp oil though...good fat. Ended up eating about 2700 calories yesterday.
Frustrated at how stinkin' sore I am.
--
Mark Rogers
Made it to the Y and swam 600 (CFE Time Trial D10) in 11:46. Playing around with SWOLF scores during swim. Trying to cut down on strokes while increasing speed. Felt a little better after swim.
Made vegan pizza out of "Thrive" tonight. I loved it. Tons of fat from the coconut and hemp oil though...good fat. Ended up eating about 2700 calories yesterday.
Frustrated at how stinkin' sore I am.
--
Mark Rogers
Tuesday - June 7
Woke at 5 AM and did intervals on my indoor trainer in garage.
CFE lactate shuttle:
5:2.5
6:3
7...done.
So five minutes on, rest 2:30, six on, rest three, seven on...done.
HR averaged 132 including warmup and rest times. It would get up to and stay above 150-155 throughout interval. Listened to "Metallica radio" on Pandora.
Intense workout.
After girls went to bed and did 5x3 dead lift (245, 265, 275, 275, 285). Really sore from yesterday.
Vegan30 day 8. Feel good. Had some raisins and crackers last night and tonight though. Felt like I needed the calories.
--
Mark Rogers
CFE lactate shuttle:
5:2.5
6:3
7...done.
So five minutes on, rest 2:30, six on, rest three, seven on...done.
HR averaged 132 including warmup and rest times. It would get up to and stay above 150-155 throughout interval. Listened to "Metallica radio" on Pandora.
Intense workout.
After girls went to bed and did 5x3 dead lift (245, 265, 275, 275, 285). Really sore from yesterday.
Vegan30 day 8. Feel good. Had some raisins and crackers last night and tonight though. Felt like I needed the calories.
--
Mark Rogers
Monday, June 6, 2011
"Cindy" with "real-man" pushups
Took yesterday off completely.
Did "Cindy" tonight after girls went to bed.
20' as many rounds as possible:
5 pulls
10 pushups
15 air squats
Only I did the pushups this time the "real" way. At the bottom of the pushup, you keep your knees off the ground, only touching chin and chest and lift your hands briefly off the ground so you come to a complete stop. Much harder than just cheating a half pushup.
Did 20 rounds plus 5 pulls. Previous record with wussy pushups was 27+ rounds. Was totally drenched.
Got a food processor over the weekend. Looking forward to making some vegan pizzas and pancakes this week.
Things in my pantry that weren't there a week ago:
roasted carob powder
buckwheat flour
chickpea flour
millet
hemp oil
hemp seed
sesame seeds
coffee bean grinder
rooibas (red, non caffeinated tea)
dulse
--
Mark Rogers
Did "Cindy" tonight after girls went to bed.
20' as many rounds as possible:
5 pulls
10 pushups
15 air squats
Only I did the pushups this time the "real" way. At the bottom of the pushup, you keep your knees off the ground, only touching chin and chest and lift your hands briefly off the ground so you come to a complete stop. Much harder than just cheating a half pushup.
Did 20 rounds plus 5 pulls. Previous record with wussy pushups was 27+ rounds. Was totally drenched.
Got a food processor over the weekend. Looking forward to making some vegan pizzas and pancakes this week.
Things in my pantry that weren't there a week ago:
roasted carob powder
buckwheat flour
chickpea flour
millet
hemp oil
hemp seed
sesame seeds
coffee bean grinder
rooibas (red, non caffeinated tea)
dulse
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Mark Rogers
Saturday - June 4
Ran intervals in the heat of the day:
10x 30:60 (thirty sprint, rest one minute).
Wore five fingers and ran on grass at Westwood Park in Plano. Hot. Legs feel better today.
Day five of Vegan30...feeling good.
--
Mark Rogers
10x 30:60 (thirty sprint, rest one minute).
Wore five fingers and ran on grass at Westwood Park in Plano. Hot. Legs feel better today.
Day five of Vegan30...feeling good.
--
Mark Rogers
Friday - June 3
"Kelly" from my front porch around noon.
5x:
400m run
30 box jumps, 24" box
30 wall ball shots, 20# med ball
24:36. Decent time. Dragging after Eva and Annie last two days.
Ran five miles in Plano after girls went to bed in 36:08. Ran last 3 miles sub-7 min/mile pace. Took me a while to get legs going. Feel like I'm being weighed down. A good sore though.
--
Mark Rogers
5x:
400m run
30 box jumps, 24" box
30 wall ball shots, 20# med ball
24:36. Decent time. Dragging after Eva and Annie last two days.
Ran five miles in Plano after girls went to bed in 36:08. Ran last 3 miles sub-7 min/mile pace. Took me a while to get legs going. Feel like I'm being weighed down. A good sore though.
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Mark Rogers
Friday, June 3, 2011
Annie - Thursday
Did Annie around lunch time in 7:46. Had just enough room in the home gym to jump rope.
Was super hungry tonight watching Mavs. Ended up eating some guacamole, raisins, cashews, banana, dulse before bed. Think my body needed some extra calories.
Been right around 1800-2000 since Monday.
"Kelly" is today then I have to run five miles tonight.
--
Mark Rogers
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Mark Rogers
Thursday, June 2, 2011
Morning Swim
Did a long interval CFW swim this morning:
3x300 with 1' RBI (rest btwn interval).
After warmup (where I focus on finding my balance in the water and loosen up for about ten minutes), I did them in 6:02, 5:49 and 5:47. Pretty happy with those times. Felt good in the water.
Planning on "Annie" here in about an hour.
--
Mark Rogers
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Mark Rogers
Eva (Homestyle Edition) - June 1, 2011
"Slept in" until 6:30 AM yesterday morning. Oatmeal and a veggie protein shake for breakfast. Had beans and a cabbage salad for lunch. The rest of the veggie drink before dinner and we went to Sharky's/United. I took a serving of beans and got a small salad from United salad bar.
Put girls to bed then started slowly warming up for "Eva":
5 rounds for time:
800m run
30 KBS 1.5 pood
30 pullups
I call it "homestyle" edition because I don't have a 2 pood KB at the house (which is what is rx'd), so I used my 1.5 pood. It was still awful. Finished in 34:55. My goal was 35 and I was right up against it from the third round on. Didn't let myself take it easy.
HR averaged 154 for the time. It wouldn't have been that high if I had run five miles in that span.
Had some celery, almond butter, pumpkin seeds and about a fourth of Jenn's Sharkys wrap for a snack. Total calories right around 2,000, which is where I want it.
--
Mark Rogers
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Mark Rogers
Tuesday, May 31, 2011
Day after Olympic Tri
"Slept in" until 6:30 AM. First day of vegan challenge.
Had oatmeal and a small salad for breakfast.
Veggie sandwich on flatbread at Subway for lunch.
Used my juicer for the first time when I got home from work: 6 oz cucumber, 3 oz carrot, 1.5 oz tomato, mixed with a tsp of chlorella. It was really, really good. Very excited about that juicer.
Now I just need a food processor.
Dinner was a large salad with squash, broccoli, onions, carrots, flax seeds, balsamic vinegar. Main dish was 6 oz cooked pinto beans with 2 tbsp salsa and a tsp of chia seeds.
Planning on some almond butter (2 tbsp) and celery tonight. A lot higher percentage of calories coming from carbs eating like this...it'll be interesting to see how my body responds.
I'm still planning on not eating fruit during the week and gorging on fruit on Sundays...I've really enjoyed that!
Tabata treadmill tonight. Set mph at 9.3 mph, 12.0 incline. Day after a race, my legs were jello. I nearly didn't make the last rep. Brutal.
--
Mark Rogers
Had oatmeal and a small salad for breakfast.
Veggie sandwich on flatbread at Subway for lunch.
Used my juicer for the first time when I got home from work: 6 oz cucumber, 3 oz carrot, 1.5 oz tomato, mixed with a tsp of chlorella. It was really, really good. Very excited about that juicer.
Now I just need a food processor.
Dinner was a large salad with squash, broccoli, onions, carrots, flax seeds, balsamic vinegar. Main dish was 6 oz cooked pinto beans with 2 tbsp salsa and a tsp of chia seeds.
Planning on some almond butter (2 tbsp) and celery tonight. A lot higher percentage of calories coming from carbs eating like this...it'll be interesting to see how my body responds.
I'm still planning on not eating fruit during the week and gorging on fruit on Sundays...I've really enjoyed that!
Tabata treadmill tonight. Set mph at 9.3 mph, 12.0 incline. Day after a race, my legs were jello. I nearly didn't make the last rep. Brutal.
--
Mark Rogers
Cap Tex Tri official time
| Mark Rogers | M | 29 | OLYMPIC | M30-34 | 22 | 31:25 | 3:07 | 1:10:02 | 21.2 | 2:16 | 43:43 | 7:03 | | 2:30:31 |
Swim was 31:25, spent 3:07 in T1.
Bike was 1:10:02 averaging 21.2 mph, spent 2:16 in T2. Run was 43:43 with a 7:03 pace.
Very happy with that run. It put me near the top 10 in my age group out of about 107 guys.
Bike was solid, too. Would have been closer to 22 mph without that crazy wind.
And I'm always happy with a swim around 30 minutes.
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Mark Rogers
Monday, May 30, 2011
Cap Tex Tri
Don't have my official time yet...the organizers are still sorting out the data. But I finished at 2:30 and change...was happy because it was uncharacteristically windy in downtown Austin today. It was like Abilene.
I woke at 4:30 AM (slept on a few blankets stacked up on a hard wood kitchen floor at my in-laws) and got all my gear together. Ate a few ounces of salmon, a cup of red lentils and a few celery sticks at about 5 AM. Ryan, my brother in law, went with me...we left at 5:15AM. Got to transition a little after 6:15AM. Got my transition area together and watched the pros and other age groupers start the swim. About 45 minutes before my wave started I had a banana. Ten minutes before, an Accel Gel pack.
I had a decent swim...no calf cramping like I had two weeks ago. Someone knocked off my goggles about halfway through. I had to shed my swim cap and readjust my eye-gear but managed to finish around 31 minutes. Anything around 30 for me is a good day. Choppy water cuz of the wind.
Had a good bike, felt like it anyway, won't know official time until tomorrow. Very windy. You'd hit a break in the building downtown and just about get thrown off balance. Run started off good but transition is in a pure dirt area so my feet were dirty. Caused major blisters on the backs of my feet during run. Blood was soaked thru my left shoe by the end of the race. Saw my girls and the Barkers a few times during the race. Always energizes me. My mother-in-law got some good pics. Made it out of transition and had some Mexican food downtown.
Pizza for dinner. Starting my 31 day vegan challenge tomorrow. Looking forward to it. I need to transform my body into a much leaner build by this time next year. Shooting for 170.
Will update my times when I get them.
--
Mark Rogers
I woke at 4:30 AM (slept on a few blankets stacked up on a hard wood kitchen floor at my in-laws) and got all my gear together. Ate a few ounces of salmon, a cup of red lentils and a few celery sticks at about 5 AM. Ryan, my brother in law, went with me...we left at 5:15AM. Got to transition a little after 6:15AM. Got my transition area together and watched the pros and other age groupers start the swim. About 45 minutes before my wave started I had a banana. Ten minutes before, an Accel Gel pack.
I had a decent swim...no calf cramping like I had two weeks ago. Someone knocked off my goggles about halfway through. I had to shed my swim cap and readjust my eye-gear but managed to finish around 31 minutes. Anything around 30 for me is a good day. Choppy water cuz of the wind.
Had a good bike, felt like it anyway, won't know official time until tomorrow. Very windy. You'd hit a break in the building downtown and just about get thrown off balance. Run started off good but transition is in a pure dirt area so my feet were dirty. Caused major blisters on the backs of my feet during run. Blood was soaked thru my left shoe by the end of the race. Saw my girls and the Barkers a few times during the race. Always energizes me. My mother-in-law got some good pics. Made it out of transition and had some Mexican food downtown.
Pizza for dinner. Starting my 31 day vegan challenge tomorrow. Looking forward to it. I need to transform my body into a much leaner build by this time next year. Shooting for 170.
Will update my times when I get them.
--
Mark Rogers
Sunday, May 29, 2011
Saturday and Sunday
Was supposed to ride yesterday but had some trouble with my bike. Took it to a local bike shop (round rock) and had a guy fix it. Ended up running about five miles after dark. No watch. No HR monitor. Just ran. Needed to blow off some steam.
I rode 31 miles from Georgetown to Cedar Park this morning. SUPER windy. Lots of hills. Took it easy. Averaged 20 mph. Hit my all time top speed on a bike: 46.8.
Registered for race and had a Specialized mechanic look at my bike - he gave it the thumbs up.
Ready for race! Had some dates before ride this morning. Breakfast was salmon and lentils. Lunch was lentils, kale, and almond butter on celery. Planning on salmon and lentils tonight with some traditional dates and wine before bed.
Sent from my iPhone
Friday, May 27, 2011
8 mile run
Rx'd workout this morning was an hour long SBRC (swim, bike, run row) 80-85% TEMPO. I felt pretty sluggish this morning...legs still pretty tired from "Wittman" yesterday and intervals last night.
Ended up running a little over 8 miles in the hour despite getting off to a slow start (1st .5 mile in 4:13). Felt strong at the end. Last half of the run was into a 20 mph wind. Nothing I'm not used to. CFE was my only workout today. I'm planning on riding 40 in Georgetown tomorrow morning, resting on Sunday, and racing on Monday (CapTexTri Olympic Tri).
Ended up running a little over 8 miles in the hour despite getting off to a slow start (1st .5 mile in 4:13). Felt strong at the end. Last half of the run was into a 20 mph wind. Nothing I'm not used to. CFE was my only workout today. I'm planning on riding 40 in Georgetown tomorrow morning, resting on Sunday, and racing on Monday (CapTexTri Olympic Tri).
Thursday, May 26, 2011
FIRST POST - BLOG #4
This is my first post on my official fourth blog. This one will be dedicated to training updates as I look to complete my first full Ironman next May in Houston. Let the preparation begin.
My first step is to start trimming down my body weight to a more balanced weight:power ratio. I'd like to be around 170 by race day, May 19, 2012.
My first step is to start trimming down my body weight to a more balanced weight:power ratio. I'd like to be around 170 by race day, May 19, 2012.
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