Quinoa, hemp protein and flax for breakfast.
Raw zucchini and hot sauce at Abuelo's. Then had some of Jenn's leftover beans.
Dessert was carob cubes, dried mangos, coconut dates, frozen bananas and mangos with honey.
Dinner was curry lentil crackers and black bean lime salsa (Thrive diet recipes).
Dessert was Julie Morris' no-bake brownies, and a few of the leftover carob cubes from lunch dessert.
Feel good for Half IM training which starts tomorrow.
Got some naps in this weekend and feel nice and rested.
Still need to lose about 10 pounds.
I think the last time I had consecutive, complete rest days was in December.
My plan is to take at least one complete rest day per week.
When I get to the Half IM I'll only have seven weeks before Whiterock.
--
Mark Rogers
Sunday, July 31, 2011
Saturday, July 30, 2011
Saturday - Sunday
Planning on taking a couple of rest days this weekend.
12 week Half IM training starts Monday. It'll be a hybrid of a traditional training plan and CF/CFE.
I'll do 10 or 11 workouts per week...3 of them will be traditional, long training sessions, the rest will be CF/CFE.
12 week Half IM training starts Monday. It'll be a hybrid of a traditional training plan and CF/CFE.
I'll do 10 or 11 workouts per week...3 of them will be traditional, long training sessions, the rest will be CF/CFE.
Pizza night
Crust from Natural Grocers (minimal ingredients, no sugar or any other weird stuff, tomato sauce (tom. sauce, tom. paste and some seasoning), sesame seeds, rosemary, chili pepper, sweet potato, banana pepper, onion, tomato, bell pepper, dulse, olive oil, spinach). LOVE this pizza...
Thursday - CF Hub City (Lubbock)
Absolute killer on Thursday.
20' AMRAP:
30 lunges with 25# overhead
20 clean with 20# med ball
10 hand stand pushup
I did 5 rounds plus 30 lunges and 10 cleans. Writing this Saturday, I am still extremely sore...could hardly move around yesterday.
Oatmeal and celery for breakfast.
Lunch was quinoa and a salad.
Dinner was the same.
Snack was celery/almond butter and popped amaranth.
20' AMRAP:
30 lunges with 25# overhead
20 clean with 20# med ball
10 hand stand pushup
I did 5 rounds plus 30 lunges and 10 cleans. Writing this Saturday, I am still extremely sore...could hardly move around yesterday.
Oatmeal and celery for breakfast.
Lunch was quinoa and a salad.
Dinner was the same.
Snack was celery/almond butter and popped amaranth.
Friday, July 29, 2011
Breakfast salad
This after RPM this morning: HR averaged 129 for 60 minutes. Had six in class.
Lunch was two trips through Jason's Deli with the girls.
Dinner was pizza night...picture to follow. Had a piece of Jenn's side...had some cheese on it. So the only animal products I've had since May 31 have been cheese on pizza.
Snack was popped amaranth and some sweet potato chips.
Wednesday, July 27, 2011
CF Hub City and intervals
CF HubCity this morning...
DT with 135# instead of 155# in 9:52. Killer.
Breakfast afterwards was oatmeal and celery.
Lunch was a garden salad at McAlister's then I went to Sprouts and got a handful of unsalted sesame sticks since the salad had very little on it.
Had some celery before intervals.
5 x 3:3
Went to Lubbock High track and planned to run 800s. Ran the first one in just under 3. On second one, about 200 meters in, I got this really weird pain in my left thigh/groin/quad. It was like where the muscle meets the bone. Couldn't pinpoint it but I had to stop. Really hurt. I walked the remainder of the interval and took it easy on #3 (about 725 meters). Continued walking and stretching and hit the last two 800s in under 3 minutes. Really weird. Never experienced anything like that before. Wonder if the heat had anything to do with it. Plus I'm still pretty sore from 10K yesterday and DT this morning.
Snack is going to be celery and almond butter and maybe some red wine.
--
Mark Rogers
DT with 135# instead of 155# in 9:52. Killer.
Breakfast afterwards was oatmeal and celery.
Lunch was a garden salad at McAlister's then I went to Sprouts and got a handful of unsalted sesame sticks since the salad had very little on it.
Had some celery before intervals.
5 x 3:3
Went to Lubbock High track and planned to run 800s. Ran the first one in just under 3. On second one, about 200 meters in, I got this really weird pain in my left thigh/groin/quad. It was like where the muscle meets the bone. Couldn't pinpoint it but I had to stop. Really hurt. I walked the remainder of the interval and took it easy on #3 (about 725 meters). Continued walking and stretching and hit the last two 800s in under 3 minutes. Really weird. Never experienced anything like that before. Wonder if the heat had anything to do with it. Plus I'm still pretty sore from 10K yesterday and DT this morning.
Snack is going to be celery and almond butter and maybe some red wine.
--
Mark Rogers
10K in the heat - Tuesday
Ran an 10K at 5 PM in Lubbock...100+ degrees.
I started having some GI issues about 2 miles in and had to slow the pace to ensure an emergency situation didn't take place.
I had to completely stop about 300 yards from the end and slowly/urgently walk to my room...almost had a terrible experience.
So I ran about a 46 minute pace...really hot.
Legs feel good.
--
Mark Rogers
I started having some GI issues about 2 miles in and had to slow the pace to ensure an emergency situation didn't take place.
I had to completely stop about 300 yards from the end and slowly/urgently walk to my room...almost had a terrible experience.
So I ran about a 46 minute pace...really hot.
Legs feel good.
--
Mark Rogers
Tuesday, July 26, 2011
Monday - July 25
Breakfast was oatmeal and celery/hummus.
Lunch was red lentils with flax and hemp protein and a couple of "kale burritos" with my tahini-cayenne salad dressing.
Dinner was a couple of kale burritos and lots of vegetables (hamburger veggies from Supper Club). Had a couple of homemade energy bars before and after workout.
Popped amaranth, celery/almond butter for snack.
CFE WOD was 12x1:30". HR averaged 149. Did on trainer in garage. Completely drenched at the end.
First 6 phases were between 76-79 RPMs...last six were all 80+ and the last one was 87.
--
Mark Rogers
Lunch was red lentils with flax and hemp protein and a couple of "kale burritos" with my tahini-cayenne salad dressing.
Dinner was a couple of kale burritos and lots of vegetables (hamburger veggies from Supper Club). Had a couple of homemade energy bars before and after workout.
Popped amaranth, celery/almond butter for snack.
CFE WOD was 12x1:30". HR averaged 149. Did on trainer in garage. Completely drenched at the end.
First 6 phases were between 76-79 RPMs...last six were all 80+ and the last one was 87.
--
Mark Rogers
Monday, July 25, 2011
Sunday - July 24
Oatmeal for breakfast.
Minestrone and dressing-less salad at Olive Garden for lunch.
Red lentils and a couple of kale wraps for dinner.
Fun stuff: 2 bags of carob cubes, dried mangos, frozen bananas, coconut and regular dates, carob bar. I like all that stuff more than ice cream and chocolate!!!
--
Mark Rogers
Minestrone and dressing-less salad at Olive Garden for lunch.
Red lentils and a couple of kale wraps for dinner.
Fun stuff: 2 bags of carob cubes, dried mangos, frozen bananas, coconut and regular dates, carob bar. I like all that stuff more than ice cream and chocolate!!!
--
Mark Rogers
Saturday, July 23, 2011
Tour de Gap
Came in 21st place at Tour de Gap coming in just over 3:42:00. My best TDG time by about five minutes.
Oatmeal and celery for bfast. Jason's for lunch. Lentils and celery/hummus for dinner. Snack was popped amaranth, bread, goldfish, sweet potato chips, and a few frozen mangos.
Sent from my iPhone
Friday, July 22, 2011
RPM
RPM this morning. Breakfast was oatmeal and celery.
Lunch pictured below.
Jenn made pizza for dinner. Made our own halves. Hers had cheese and veggies. Mine had no cheese, sesame seeds, sweet potato, other veggies. Really good. Almond butter and celery for snack. Tour de Gap in the morning.
Lunch pictured below.
Jenn made pizza for dinner. Made our own halves. Hers had cheese and veggies. Mine had no cheese, sesame seeds, sweet potato, other veggies. Really good. Almond butter and celery for snack. Tour de Gap in the morning.
Lunch
Thursday, July 21, 2011
Lunch
Dinner was red lentils and a big salad.
WOD was "JT". 21-15-9 hand stand push, ring dips, pushup. Did HSPU as rx'd and pushups with pause at bottom of motion. Just under 15'.
RPM and breakfast
Oatmeal with hemp and flax.
Salad with peppers, squash, avocado, spinach and dressing (balsamic vinegar, nutritional yeast, dill and cayenne pepper). Also had some soaked almonds, an energy bar and a carrot.
Wednesday, July 20, 2011
Hill Repeats and C&J
Woke at 5:30 AM. Had an energy bar.
10' CFE warmup.
Set treadmill at 7.0 incline and speed at 7.7
4x 1/2 mile intervals
First two in 3:54, third in 3:52, last one in 3:53. HR averaged 151 including 6' of total rest.
HR was in the 170s for most of the working phases. Tough. Drenched.
Breakfast was quinoa with hemp and flax and my last chard leaf with the last of my hummus.
Lunch was a salad at Humphrey Pete's in Brownwood and a side of black beans.
Dinner was two trips through salad bar at Jason's.
Had another energy bar then did 5' of 165# clean and jerk for reps. Goal was 30. Ha!
I did 4. Failed on the fifth. Then got two more. That is a lot of weight for a wimp like me. Cleaning it up wasn't so bad, it was the jerk that got me.
Snack was 2 tbsp almond butter and celery. May pop some amaranth in a few minutes if I get too hungry.
Teaching RPM in the morning so I gotsta go to bed soon.
--
Mark Rogers
10' CFE warmup.
Set treadmill at 7.0 incline and speed at 7.7
4x 1/2 mile intervals
First two in 3:54, third in 3:52, last one in 3:53. HR averaged 151 including 6' of total rest.
HR was in the 170s for most of the working phases. Tough. Drenched.
Breakfast was quinoa with hemp and flax and my last chard leaf with the last of my hummus.
Lunch was a salad at Humphrey Pete's in Brownwood and a side of black beans.
Dinner was two trips through salad bar at Jason's.
Had another energy bar then did 5' of 165# clean and jerk for reps. Goal was 30. Ha!
I did 4. Failed on the fifth. Then got two more. That is a lot of weight for a wimp like me. Cleaning it up wasn't so bad, it was the jerk that got me.
Snack was 2 tbsp almond butter and celery. May pop some amaranth in a few minutes if I get too hungry.
Teaching RPM in the morning so I gotsta go to bed soon.
--
Mark Rogers
Tuesday, July 19, 2011
"Michael"
Dinner was millet with hemp and ground flax. Chard wrap with hummus, sliced veggies, balsamic vinegar.
Had an energy bar before WOD
"Michael" 3x:
800m run
50 back extensions
50 sit ups
17:59
HR averaged 141.
Snack was celery and carrots with 2 tbsp almond butter and some hummus. Bowl of oatmeal.
1 tsp chlorella in water and about 1.5 c of popped amaranth.
--
Mark Rogers
Had an energy bar before WOD
"Michael" 3x:
800m run
50 back extensions
50 sit ups
17:59
HR averaged 141.
Snack was celery and carrots with 2 tbsp almond butter and some hummus. Bowl of oatmeal.
1 tsp chlorella in water and about 1.5 c of popped amaranth.
--
Mark Rogers
Fun Indoor Bike intervals
I made this up about 15 minutes into this workout in my garage. But I was absolutely drenched by the end and my HR averaged 143 for the hour:
10' of 5:5 (that's translated as "ten minutes of 5 minutes of moderate work followed by 5 minutes of hard, high intense work)
10' 2.5:2.5
10' 1:40; 1:40
10' 1:15; 1:15
10' 1:1
10' 50":50"
So the first ten minutes you do 1 interval of hard work...it's a long five minute interval at peak HR...after a sort of five minute warmup (HR around the 120-130 range)
The second ten minutes is two hard phases of work (moderate work 2:30, 2:30 high intense work, 2:30 moderate work, 2:30 high intense work)
The third ten minute section is three phases of work (1:40 each)
The fourth is four phases (at 1:15)
The fifth is five phases (1:00)
And the last ten minute section is 6 phases (00:50).
It's a 1:1 interval pattern. So for each phase of slow, easy pedaling, you do the same amount of peak effort.
It goes by pretty fast. I will definitely be doing that again. I could even see doing it twice in a row in my shed to get ready for the full IM in Houston next May.
Had a homemade energy bar before the bike workout and drank an entire quart of water during the hour...super hot in my garage even at 5:30 AM.
Breakfast was millet with hemp protein and ground flax and a chard wrap (hummus spread out on one half of chard, sliced tomatoes, squash, pepper inside chard...wrap it up and eat like a burrito).
Lunch was exactly the same thing.
--
Mark Rogers
10' of 5:5 (that's translated as "ten minutes of 5 minutes of moderate work followed by 5 minutes of hard, high intense work)
10' 2.5:2.5
10' 1:40; 1:40
10' 1:15; 1:15
10' 1:1
10' 50":50"
So the first ten minutes you do 1 interval of hard work...it's a long five minute interval at peak HR...after a sort of five minute warmup (HR around the 120-130 range)
The second ten minutes is two hard phases of work (moderate work 2:30, 2:30 high intense work, 2:30 moderate work, 2:30 high intense work)
The third ten minute section is three phases of work (1:40 each)
The fourth is four phases (at 1:15)
The fifth is five phases (1:00)
And the last ten minute section is 6 phases (00:50).
It's a 1:1 interval pattern. So for each phase of slow, easy pedaling, you do the same amount of peak effort.
It goes by pretty fast. I will definitely be doing that again. I could even see doing it twice in a row in my shed to get ready for the full IM in Houston next May.
Had a homemade energy bar before the bike workout and drank an entire quart of water during the hour...super hot in my garage even at 5:30 AM.
Breakfast was millet with hemp protein and ground flax and a chard wrap (hummus spread out on one half of chard, sliced tomatoes, squash, pepper inside chard...wrap it up and eat like a burrito).
Lunch was exactly the same thing.
--
Mark Rogers
Monday - July 18
Was planning on getting up and riding indoor bike but was just too tired. Slept until 7 AM.
Breakfast was millet and some celery with hummus.
Lunch was the rest of the pecan, sunflower "burger" I made yesterday with hummus spread on top and some veggies.
Dinner was millet and a salad (spinach, tomatoes, squash, pepper, dulse, dried lily pedals, dressing - nutritional yeast, cayenne pepper, balsamic vinegar).
CFE WOD was Tabata Treadmill...my nemesis.
Did 9.3 mph and actually felt pretty good...like I could've gone faster.
Had an energy bar right before I ran.
Snack was celery and 1 tbsp of almond butter and some hummus.
Not happy about my weight on Saturday...cracking down this week.
--
Mark Rogers
Breakfast was millet and some celery with hummus.
Lunch was the rest of the pecan, sunflower "burger" I made yesterday with hummus spread on top and some veggies.
Dinner was millet and a salad (spinach, tomatoes, squash, pepper, dulse, dried lily pedals, dressing - nutritional yeast, cayenne pepper, balsamic vinegar).
CFE WOD was Tabata Treadmill...my nemesis.
Did 9.3 mph and actually felt pretty good...like I could've gone faster.
Had an energy bar right before I ran.
Snack was celery and 1 tbsp of almond butter and some hummus.
Not happy about my weight on Saturday...cracking down this week.
--
Mark Rogers
Sunday - July 17
Rest day.
Made peanut, sunflower "burger" for dinner.
Black beans and salad at Sharon's for lunch.
Ate a couple bags of carob energy cubes...LOVE those.
Dates, too.
Made some no bake brownies from Julie Morris' website.
They were REALLY good. All the non-vegan people at dinner liked them. I'm going to make them more often.
1 c walnuts
8 large, Medjool dates
1/2 c carob powder (toasted or raw)
cacao nibs
Also made some ginger pear energy bars for the week.
And a hummus recipe from the same website (chickpeas, garlic, hemp seeds, lemon juice, tahini). Very tasty.
Haven't had cashews in a while because I'm trying to save the 3,000 calories which I ingest on Sundays with every 1 pound bag.
--
Mark Rogers
Made peanut, sunflower "burger" for dinner.
Black beans and salad at Sharon's for lunch.
Ate a couple bags of carob energy cubes...LOVE those.
Dates, too.
Made some no bake brownies from Julie Morris' website.
They were REALLY good. All the non-vegan people at dinner liked them. I'm going to make them more often.
1 c walnuts
8 large, Medjool dates
1/2 c carob powder (toasted or raw)
cacao nibs
Also made some ginger pear energy bars for the week.
And a hummus recipe from the same website (chickpeas, garlic, hemp seeds, lemon juice, tahini). Very tasty.
Haven't had cashews in a while because I'm trying to save the 3,000 calories which I ingest on Sundays with every 1 pound bag.
--
Mark Rogers
Saturday - July 16
Weight was WAY up today...hopefully it's all that stinking salt I ate all week.
No salt or fruit at all next week...race week.
Taught RPM this morning...launched new music.
Breakfast was oatmeal and veggies.
Lunch was a big salad and some quinoa.
Dinner was the same.
Before workouts this week, I've been eating those apple cinnamon energy bars I made on Sunday.
Another great snack is popped amaranth. I'm getting really good at not making a mess while cooking it.
Had that tonight and last night, too.
--
Mark Rogers
No salt or fruit at all next week...race week.
Taught RPM this morning...launched new music.
Breakfast was oatmeal and veggies.
Lunch was a big salad and some quinoa.
Dinner was the same.
Before workouts this week, I've been eating those apple cinnamon energy bars I made on Sunday.
Another great snack is popped amaranth. I'm getting really good at not making a mess while cooking it.
Had that tonight and last night, too.
--
Mark Rogers
Friday - July 15
Taught RPM in the morning.
Breakfast was oatmeal and some raw veggies.
Lunch was Cypress Street. Got a salad with a side of black beans.
Went to Natural Grocers on my way back from getting insecticide for stinking, noisy crickets in my yard and picked up a bag of wild rice, sesame sticks (kind of like a cracker - same sort of thing I ate Monday and Tuesday in Amarillo).
Ended up eating the whole bag before the day was over...and only then did I realize how much stinking salt was in it. Sea salt and table salt. Ugh...stupid.
Dinner was a vegan pizza that Jenn made. She put tomato paste and sauce on an organic, whole wheat, store bought pizza crust and topped it with onions, spinach, bell pepper on my half. Her half added mozzarella cheese and some ham. It was very good.
Did 30 Muscle Ups for my CF WOD tonight.
Time was 7:52. Slower than my PR by about a minute. Chest is really sore from ring dips on Monday and pushups yesterday.
--
Mark Rogers
Breakfast was oatmeal and some raw veggies.
Lunch was Cypress Street. Got a salad with a side of black beans.
Went to Natural Grocers on my way back from getting insecticide for stinking, noisy crickets in my yard and picked up a bag of wild rice, sesame sticks (kind of like a cracker - same sort of thing I ate Monday and Tuesday in Amarillo).
Ended up eating the whole bag before the day was over...and only then did I realize how much stinking salt was in it. Sea salt and table salt. Ugh...stupid.
Dinner was a vegan pizza that Jenn made. She put tomato paste and sauce on an organic, whole wheat, store bought pizza crust and topped it with onions, spinach, bell pepper on my half. Her half added mozzarella cheese and some ham. It was very good.
Did 30 Muscle Ups for my CF WOD tonight.
Time was 7:52. Slower than my PR by about a minute. Chest is really sore from ring dips on Monday and pushups yesterday.
--
Mark Rogers
Friday, July 15, 2011
Thursday - July 14
Could NOT find energy this morning.
Oatmeal for breakfast.
Lunch was one trip to salad bar at Jason's (I usually get mixed greens. carrots, hummus, onions, bell pepper, broccoli, sprouts, balsamic vinegar, jalapenos and peperoncinis).
Dinner was red lentils and large salad.
CF WOD tonight:
15' AMRAP:
155# DL x 9
push up x12 (did "man" pushups - hands off the ground at the bottom and full extension at the top)
24" box jump x15
Did 7 rounds.
Celery, almond butter and a couple of carob cubes for snack.
--
Mark Rogers
Oatmeal for breakfast.
Lunch was one trip to salad bar at Jason's (I usually get mixed greens. carrots, hummus, onions, bell pepper, broccoli, sprouts, balsamic vinegar, jalapenos and peperoncinis).
Dinner was red lentils and large salad.
CF WOD tonight:
15' AMRAP:
155# DL x 9
push up x12 (did "man" pushups - hands off the ground at the bottom and full extension at the top)
24" box jump x15
Did 7 rounds.
Celery, almond butter and a couple of carob cubes for snack.
--
Mark Rogers
Wednesday - July 13
Rode 20 miles this morning in Amarillo. Averaged 21.6. HR was around 137. Good ride out the access road of I-40.
Oatmeal for breakfast.
Lunch was salad and veggie chips from United in Lubbock.
Dinner was two salad bar trips at Jason's.
--
Mark Rogers
Oatmeal for breakfast.
Lunch was salad and veggie chips from United in Lubbock.
Dinner was two salad bar trips at Jason's.
--
Mark Rogers
Tuesday, July 12, 2011
Crossfit806 and 400m intervals
Visited Crossfit806 this morning.
WOD was 7x:
5 x 135# clean and jerk
100m spring
Did in 8:54.
Breakfast was oatmeal and celery.
Lunch was one round of Jason's Deli salad bar.
Had a raw revolution bar and four non-gluten crackers I found at Natural grocers. Tasted like something I've made out of the Thrive book.
Ran 10 400m sprints on a 1:1 rest ratio (rest as long as the previous interval takes)
Total time was 26:28. Hit them all right around 1:24 (1:21 and 1:20 on the last two).
Huge dust storm blew up...ran on Amarillo High track.
Dinner was salad, carob cubes, wild rice crackers, celery almond butter. Same as last night.
--
Mark Rogers
WOD was 7x:
5 x 135# clean and jerk
100m spring
Did in 8:54.
Breakfast was oatmeal and celery.
Lunch was one round of Jason's Deli salad bar.
Had a raw revolution bar and four non-gluten crackers I found at Natural grocers. Tasted like something I've made out of the Thrive book.
Ran 10 400m sprints on a 1:1 rest ratio (rest as long as the previous interval takes)
Total time was 26:28. Hit them all right around 1:24 (1:21 and 1:20 on the last two).
Huge dust storm blew up...ran on Amarillo High track.
Dinner was salad, carob cubes, wild rice crackers, celery almond butter. Same as last night.
--
Mark Rogers
Monday - July 11
Woke at 5 AM. CF WOD:
75 air squats, 50 pull ups, 20 ring dips, 50 squats, 35 pulls, 15 ring dips, 35 squats, 20 pulls, 10 dips
in 8:18. Tough.
Breakfast was red lentils and a large salad with the normal fixins.
Lunch was the other half of the popped amaranth pizza I made yesterday. Ate in the car on the way to Amarillo.
Had 2 raw revolution bars before long ride.
Rode 51.5 miles in Amarillo from 5-7:39 PM. Hot and windy. 19.3 mph. HR averaged 140. Body felt good, though.
Dinner was large salad, pumpkin seeds, celery, almond butter, 2 carob cubes, some wild rice crackers.
--
Mark Rogers
75 air squats, 50 pull ups, 20 ring dips, 50 squats, 35 pulls, 15 ring dips, 35 squats, 20 pulls, 10 dips
in 8:18. Tough.
Breakfast was red lentils and a large salad with the normal fixins.
Lunch was the other half of the popped amaranth pizza I made yesterday. Ate in the car on the way to Amarillo.
Had 2 raw revolution bars before long ride.
Rode 51.5 miles in Amarillo from 5-7:39 PM. Hot and windy. 19.3 mph. HR averaged 140. Body felt good, though.
Dinner was large salad, pumpkin seeds, celery, almond butter, 2 carob cubes, some wild rice crackers.
--
Mark Rogers
Saturday, July 9, 2011
50 mile ride
Woke at 5 AM.
Bowl of oatmeal and a couple celery stalks.
Rode 50.17 miles in 2:30:46. 19.9 average. 135 average HR. 10-12 mph winds...not too bad.
Rode a new route for me...to the end of Old Coleman Hwy and back. Pretty substantial hill. Great ride...really fun.
Made some "recovery pudding" last night and had it when I finished (banana, blueberries, raspberries, almonds, ground flax, hemp protein, carob powder, rooibos, lemon juice). Amazingly good.
Lunch was red lentils (with nutritional yeast sauce on top) and a large salad (spinach, onion, sprouted quinoa, tomato, carrot, cucumber, peppers, dulse, dried lily, dressing - balsamic vinegar, nutritional yeast, dill, cayenne pepper). Spicy salad...loved it.
Done for the week. Back at it Monday.
--
Mark Rogers
Bowl of oatmeal and a couple celery stalks.
Rode 50.17 miles in 2:30:46. 19.9 average. 135 average HR. 10-12 mph winds...not too bad.
Rode a new route for me...to the end of Old Coleman Hwy and back. Pretty substantial hill. Great ride...really fun.
Made some "recovery pudding" last night and had it when I finished (banana, blueberries, raspberries, almonds, ground flax, hemp protein, carob powder, rooibos, lemon juice). Amazingly good.
Lunch was red lentils (with nutritional yeast sauce on top) and a large salad (spinach, onion, sprouted quinoa, tomato, carrot, cucumber, peppers, dulse, dried lily, dressing - balsamic vinegar, nutritional yeast, dill, cayenne pepper). Spicy salad...loved it.
Done for the week. Back at it Monday.
--
Mark Rogers
Friday - July 8
Woke at 4:15AM. Had my last apple cinnamon energy bar and taught RPM at 5:35AM.
Breakfast was oatmeal and some celery. Put hemp protein and ground flax seed in the oatmeal.
Lunch was at Chili's. I asked the waitress if she had anything vegan. They brought me a salad topped with avocado, chopped red pepper, and a black bean "burger" pattie. It was actually pretty good.
Dinner was my last serving of barley flakes and a large salad (spinach, romaine, squash, tomato, onion, dulse flakes, dried lily pedals, balsamic vinegar).
CF WOD was 21-15-9 of 225# deadlift and 95# overhead squat in 9:18. Did DL on back porch and OHS in back yard. Pretty gassed.
Snack was some unsalted pistachios, celery and a bowl of plain oatmeal.
--
Mark Rogers
Breakfast was oatmeal and some celery. Put hemp protein and ground flax seed in the oatmeal.
Lunch was at Chili's. I asked the waitress if she had anything vegan. They brought me a salad topped with avocado, chopped red pepper, and a black bean "burger" pattie. It was actually pretty good.
Dinner was my last serving of barley flakes and a large salad (spinach, romaine, squash, tomato, onion, dulse flakes, dried lily pedals, balsamic vinegar).
CF WOD was 21-15-9 of 225# deadlift and 95# overhead squat in 9:18. Did DL on back porch and OHS in back yard. Pretty gassed.
Snack was some unsalted pistachios, celery and a bowl of plain oatmeal.
--
Mark Rogers
Friday, July 8, 2011
Thursday - July 7
Barley flakes for breakfast.
A couple of homemade energy bars before a lunchtime WOD:
5x of 15 med. ball cleans, 15 wall ball shots (both with 20# ball) in 7:50.
Then had some barley flakes (nutritional yeast sauce, hemp oil and ground flax seed on top) and a large salad (lettuce, black fungus, arame, tomato, squash, onion, dulse flakes, balsamic vinegar).
Had some brazil nuts and a homemade fruit Popsicle before time trial tonight.
Rode 10 miles in 24:14 (24.8 mph average).
Had same thing for dinner that I had for lunch.
Also had a few tortilla chips and a couple of slices of H's whole wheat, flax bread. Celery and almond butter before bed, too.
--
Mark Rogers
A couple of homemade energy bars before a lunchtime WOD:
5x of 15 med. ball cleans, 15 wall ball shots (both with 20# ball) in 7:50.
Then had some barley flakes (nutritional yeast sauce, hemp oil and ground flax seed on top) and a large salad (lettuce, black fungus, arame, tomato, squash, onion, dulse flakes, balsamic vinegar).
Had some brazil nuts and a homemade fruit Popsicle before time trial tonight.
Rode 10 miles in 24:14 (24.8 mph average).
Had same thing for dinner that I had for lunch.
Also had a few tortilla chips and a couple of slices of H's whole wheat, flax bread. Celery and almond butter before bed, too.
--
Mark Rogers
Wednesday - July 6
Have a lot of drainage right now for some reason...couldn't be because both daughters are sneezing out snot wads left and right.
Oatmeal for breakfast.
Jason's Deli salad bar for lunch and dinner. Had some of the granola/raisin mixture for "dessert."
Came home and fell asleep on the couch. Toyed with the idea of going to bed around 8 PM and not running, but I decided against it.
Despite feeling like junk, I ran 10x30" hill sprints on a hill a few miles north of us on EastLake road. Tried to get 100 steps in per 30 seconds.
--
Mark Rogers
Oatmeal for breakfast.
Jason's Deli salad bar for lunch and dinner. Had some of the granola/raisin mixture for "dessert."
Came home and fell asleep on the couch. Toyed with the idea of going to bed around 8 PM and not running, but I decided against it.
Despite feeling like junk, I ran 10x30" hill sprints on a hill a few miles north of us on EastLake road. Tried to get 100 steps in per 30 seconds.
--
Mark Rogers
Wednesday, July 6, 2011
Tuesday - July 5
Breakfast: oatmeal with hemp protein and ground flax & celery
Lunch: Barley flakes
Dinner: popped amaranth, lentil pizza (see below)
Snack: celery and almond butter
Also had about three homemade energy bars before my workouts.
CF WOD:
70 burpees
60 situps
50 kettle bell swing (1.5 pood)
40 pullups
30 hand stand push up (did with my feet up on glute-ham developer)
(16:21)
CFE WOD:
18 mile time trial on bike
49:07, 22.0 mph
HR averaged 146
--
Mark Rogers
Lunch: Barley flakes
Dinner: popped amaranth, lentil pizza (see below)
Snack: celery and almond butter
Also had about three homemade energy bars before my workouts.
CF WOD:
70 burpees
60 situps
50 kettle bell swing (1.5 pood)
40 pullups
30 hand stand push up (did with my feet up on glute-ham developer)
(16:21)
CFE WOD:
18 mile time trial on bike
49:07, 22.0 mph
HR averaged 146
--
Mark Rogers
Tuesday, July 5, 2011
Monday - July 4
Stayed up late. Could NOT wake up this morning.
Ran a 10K in 41:53 (HR avg 154) at 7:30 PM.
Breakfast was oatmeal and veggies.
Lunch was carob energy cubes, hemp walnut burger and salad.
Dinner was barley flakes.
Had an energy bar before run.
Celery and almonds for snack.
--
Mark Rogers
Ran a 10K in 41:53 (HR avg 154) at 7:30 PM.
Breakfast was oatmeal and veggies.
Lunch was carob energy cubes, hemp walnut burger and salad.
Dinner was barley flakes.
Had an energy bar before run.
Celery and almonds for snack.
--
Mark Rogers
Sunday - July 3
Rest day.
Breakfast - buckwheat and veggies.
Lunch - veggies at Abuelos and dried mangos. Dessert was mangos, frozen banana, honey, carob cubes, coconut dates.
Dinner: made apple cinnamon energy bars (enough to last all week), creamy nutritional yeast sauce, walnut hemp burger, cucumber, dill salad. All recipes out of "Thrive".
Dessert was same as lunch. LOVE those energy cubes.
--
Mark Rogers
Breakfast - buckwheat and veggies.
Lunch - veggies at Abuelos and dried mangos. Dessert was mangos, frozen banana, honey, carob cubes, coconut dates.
Dinner: made apple cinnamon energy bars (enough to last all week), creamy nutritional yeast sauce, walnut hemp burger, cucumber, dill salad. All recipes out of "Thrive".
Dessert was same as lunch. LOVE those energy cubes.
--
Mark Rogers
Saturday - July 2
Woke at 6 AM. CFE was Hill Repeats. Set treadmill at 7.0 incline. Ran 1 mile in 7:52, rested 2', then ran another mile in 7:46. Best time on Hill Repeats I've ever had.
Breakfast was oatmeal and vegetables.
Lunch was buckwheat and a large salad (greens, dulse flakes, tomatoes, squash, cilantro, ginger dressing).
"Weaver" at 2 PM:
4 x -
10 L-pullups
15 pushups
15 chest to bar pulls
15 pushups
20 pulls
15 pushups
...in 20:52. Did all pushups with hands coming off floor at the bottom of the rep. Really tough.
Smoothie afterwards: ice, water, hemp protein, ground flaxseed, apple, frozen banana.
Dinner was same as lunch.
--
Mark Rogers
Breakfast was oatmeal and vegetables.
Lunch was buckwheat and a large salad (greens, dulse flakes, tomatoes, squash, cilantro, ginger dressing).
"Weaver" at 2 PM:
4 x -
10 L-pullups
15 pushups
15 chest to bar pulls
15 pushups
20 pulls
15 pushups
...in 20:52. Did all pushups with hands coming off floor at the bottom of the rep. Really tough.
Smoothie afterwards: ice, water, hemp protein, ground flaxseed, apple, frozen banana.
Dinner was same as lunch.
--
Mark Rogers
Friday, July 1, 2011
5K
Weighted 177.6 this morning!
Haven't been that low since last June.
Ran a 5K in 20:15. HR averaged 158. That's all I'm doing today.
Planning on hill repeats in the morning and "Weaver" tomorrow afternoon while my buddy Tyrrell does "Fran".
--
Mark Rogers
Haven't been that low since last June.
Ran a 5K in 20:15. HR averaged 158. That's all I'm doing today.
Planning on hill repeats in the morning and "Weaver" tomorrow afternoon while my buddy Tyrrell does "Fran".
--
Mark Rogers
Thursday, June 30, 2011
Short Intervals
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
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
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
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