Monday, November 15, 2010

Las Vegas Weekend getaway

Friday travel and fun..Saturday, managed to convince a college girlfriend to do a made up CF WOD with me: 400M run, 5 burpees, 10 35# squat thrusters, 30 situps - 4 times through...time of 16:32. Heart was pounding - wiped. Not good on little sleep and alcohol and food in system. Awesome gym - Canyon Ranch spa in Venetian..lovely.

Day 2 - 45 minutes on spin bike. After 15 minutes, every 3rd minute was raising resistance and standing. No idea how far I'd gone. Finished with extentions, pull-ups and pushups.

Today...back to reality. No workout. Managed to get in a few walks in with the dog, and a shower. Plenty. Got off the plane at 1:30 and up at 5:30 so the old body is hurtin'. Early bed night.

Thursday, November 11, 2010


11/10 - WOD in driveway 15 minute AMRAP of 5 burpees, 10 85lb deads, 15 12# wall balls, 20 jumpropes. Total times through 8. Finished with 1 mile run.

Warm up with 1/2 mile elliptical:
WOD - 500M row/400 meter run - 5 times through. ..21 minutes, 23 seconds. I k now I've done this before, but can't find it to compare...i'm gonna keep looking. (found it...10 seconds faster than best on June 21 - last time I did it was 8/10)
Extentions, situps.

Tuesday, November 9, 2010


Sunday- run 30 minutes and some kettlebells

Monday - 4.75 miles in 40 minutes on treadmill. crunches to finish

Just trying to log everything in - getting lazy.

Friday, November 5, 2010

Been a long time since I posted, and honestly, i can't remember all the workouts I've done since Halloween.

Yesterday was a 10 minute bike warm up and then tabata bike 32x covering 5.6 miles. Extensions and situps to finish.

today was the CF main site workout called "Lumberjack 20" - time was 26:51...long one.
20 Deadlifts (105lbs)
Run 400m
20 KB swings (26lbs)
Run 400m
20 Overhead Squats (25bs)
Run 400m
20 Burpees
Run 400m
20 Pullups (gravitron 65lbs)
Run 400m
20 Box jumps (18")
Run 400m
20 DB Squat Cleans (15lbs each)
Run 400m

Sunday, October 31, 2010

farms loop

limited time to get a workout time trial run around farms....21.57. Can't believe it but I beat my prior time back in Sept of 22:19. Felt bad because I saw my daughter's soccer coach on the trail and wanted to stop to talk, but couldn't. Oh well...I know he understands. Finished with some 45# shoulder presses....i am week.

Happy Halloween!

Thursday, October 28, 2010

good golly....

Got to the gym...10 minute eliptical warm up.

WOD: 500M row, 50x26.2# KB, 50 squats, 500M row, 40 x KB, 40 squats, 500M row, 30xKB, 30 squats, 500M row, 20xKB, 20 squats --- 20.06 minutes

my arms are dead.

Monday, October 25, 2010

4 day summary

Friday - gym. 4 miles on treadmill...1% incline - started at 6.5 and increased .2 mph each 1/2 mile for 3 miles, then upped the incline to 3% and ran 1/2 mile, and then dropped incline to 0% for last 1/2 mile and ran at a 6:58 that feeling of no incline after running up a hill.
finished with situps, KBs no particular order

Weekend...a workout. No Max around - driving kids from 7:30 in morning to 8pm at night.

Today. Got an hour run in. Felt great to move the legs. Used 20 # KB for side extensions. And did 12 push presses 45#. May try and get a CF workout in later if not much is going on.

Thursday, October 21, 2010


ran about 1.2 miles today with dogs...mine and a friends...well walked half and ran the other...then hit the gym. warmed up with 1 mile and then did 8 x 1 minute at 6:58 mile pace...didn't rest in between but dropped pace to 9:14 miles. Completed 3 total miles at gym.

Finished with extensions: 2 sets of back and sides.

Wednesday, October 20, 2010


I am seriously feeling like I am lacking some sleep. While I really didn't feel like getting into workout clothes, I forced myself knowing that i'd feel better once i was done. Well, I'm done and ehhh, whatever.

Warm -up of 300 jump ropes and 3 30sec handstands. WOD was off main CF website a few days ago: 3 rounds for time of 15 Hang cleans (65# is all i could muster) and 15 burpees. Total time was 9:39. Looked back at the website and noticed how many CFitters were under 4 do they do it? And with more weight? Pretty strong and fit folks out there.

Finished with 10 pull ups. I need a nap.

Monday, October 18, 2010


In honor of my buff son, who did motivate me to do deadlifts today, the WOD was:

5x135 lb deadlifts
10 burpees
approx. 1/2 mile run (my house to shady lane and back)

4 rounds for time: 23:39

Thanks Hagen! : )
biked yesterday for 50 minutes...don't know the distance yet since i didn't map it out and my odometer wasn't working again...let's just say it did not feel very fast. also, the gears are all switching on me when i start to lower the resistance. not good. i thought i just had this bike all tuned up. i had hoped for a lovely pleasant smooth ride, but no such luck. it was a workout.

anyway, saturday was an off day and friday i managed to get in a 47 minute run and do 15 hang cleans (or whatever you call them)...max has set up a gym in our garage with pull up bar, weights, rings, no excuses. Hagen loves it...he had a PR deadlift of 185 the other day....I've never even attempted to lift that amount. He's a little obsessed with CF as he box jumps steps in our house, does Double unders while waiting for the bus and pushups on the counter on an on-going basis...but I guess I shouldn't complain - it's not watching TV or playing video games, right?

Thursday, October 14, 2010


Warm up - 1/2 mile on eliptical

WOD - 2500M row for time x 3 times and in between do 20 dumbell push presses (12# each hand): row times of 10:57, 10:52, 10:45 - felt slow

finished with 20 med ball sit ups and 2 sets of extensions

sore from yesterday's workout. squats always do that.

Wednesday, October 13, 2010

Wod and some bands

Staying away from running...feel like something is pulling in left foot...not good. So today instead did:


100 squats
100 jump ropes
100 20# KB swings
100 jump ropes
100 12# wall balls
100 Jump ropes
Time: 14:14, HR: 150+

Max just got some bands to do pullups on a went to the Farms and did 10 pull ups/20 pushups x 2 and finished with another 10 pushups.

Sunday, October 10, 2010

Finally got a run in today. About 4.3 miles in 37 felt pretty good since my legs were so darn rested. Hopefully I can get into a better routine this week!

Thursday, October 7, 2010

puppy interruptions

tired today....and a little sore from the squats yesterday. while Kona, the puppy, was sleeping, I attempted to get in a to almost a mile and heard crying. I am a sucker. So 2 1/2 hours later, I finished another 2 miles. nothing too exciting.

Wednesday, October 6, 2010

made up WOD

Got in a quick made up WOD - 400M run, 20 push ups (knee), 20 dumbell squat thrusters (10# in each hand) x 5 - total time was 17:59.

We just got a new puppy, so I will be trying to fit my workouts in either when she is exhausted and in her crate. It is so fun!! But oh boy, it's truly like having a newborn again....well worth every minute!!

Monday, October 4, 2010


"Jerry" was posted on the CF website yesterday, but instead I threw it in for today.

WOD - 1 mile run, 2K row, 1 mile run for time. Total time: 24:14. Times on individual stuff: 7:36 mile, 8:20 row, 7:40 mile...and then the rest is time going from one piece of equipment to another and getting it going.

This workout was exhausting...but better than a 5K for was nice to break it up with a row in between although after the first 500M it was a countdown to get it done.

Finished with extensions and 10 26#KB swings (wup was 1/2 mile elliptical and 5 burpees)

Sunday, October 3, 2010

Chilly but a breath of fresh air

Got out for a quick run this morning and did my fastest (I think- still need to check back) time on this route. I think with the cooler air, it was just easier. It was about 3.5 miles of road/trail and did it in 29:05. The last time I remember was a :31 run, so i need to find those previous times -found it- last one i did was 30:20 on August 27th.

Finished with 300 jump ropes for time: 3:02. Hagen did it after me (unbroken) in 2:16. He did have the lighter and faster of the jump ropes, so I'm gonna get my hands on one of those and do it again. 45 seconds is just too much to beat me by : )

Friday, October 1, 2010

sliding and a good run

Yesterday - I took a look out the window, saw the downpour, and decided the effort to get to the gym was too much yesterday. We have a treadmill downstairs, but didn't feel like running. Last year, I purchased a hockey slide for the kids, so that was my machine today...workin' those inner thighs. The WOD - 2 x 300 slides for time. 1st one was 10:36 and the 2nd was 10:13. My lower back, thighs and butt were screamin', but in a good way always.

Today - to the gym. Good solid run. 6.96 miles in 1 hour. 10K was 53:40. Finished with situps, some 75# bench presses and some 65# cleans. Red, hot, sweaty, tired.

Wednesday, September 29, 2010

Fran and a ride

Tuesday WOD - Fran - did this with 60lbs on gravitron and 45# thrusters...21-15-9. Time was 8:31. Had to run up and down stairs in between, so could have been a little faster. Upper shoulders sore today and glutes doin' a little screamin. Did 1 mile stair climber for WU and 1 mile on elliptical after....boring. Finished with extensions.

Today- feeling a little tired and sore. Was able to get out and enjoy the weather on my bike - 20.6 miles in 1:08...averaged 18mph. My gears were a little out of whack which made the ride a little less enjoyable, but it was gorgeous to be out with the colors on those leaves!

Monday, September 27, 2010

A little cut back

I had good intentions of going to the gym and doing the CF WOD of 10 rounds of 15 95# deadlifts and 15 push-ups (knees for me). However, this did not happen.

I thought I'd warm up on the treadmill, but then a competitive person got next to me and before I knew it, I had run 4 miles. My 5K was 25:53 and I had not planned on working that hard. Needless to say, I was a little wrecked from the run, but went to try and get the WOD in.

I started off ok and then by the 3rd set of deads, I was breaking them into 5's. By the 5th set, my hands hurt pretty bad, so I had had enough. Yes, I gave up. It took me 9:45 to complete 5 rounds. Next time I will do the full 10. And also, not run beforehand.

Saturday, September 25, 2010

back to rowing

Hadn't rowed in a while, and crunched for time today so, hit the gym. Picked a WOD from a week ago off crossfit website. Max did it and I wanted to see if I could get close to his times...the WOD was 4 x 500M row for time (3 min rest in between). Mine were: 1:53.2, 1:55.2, 1:55.7, 1:56.9. Finished with 2 sets of extensions. Fairly close to his except for the 1st one where he was 1:46.

Yesterday, got a run in - idea how long of a run since I did it on was fun running in the woods for a change of pace.

Tuesday, September 21, 2010

Ha : )

just reading the posts from 9/17...y'all are funny! I'm not sick! And anyway, if I am, you all are too. : )

Forgot to blog for a bit...but also didn't get a workout in on the weekend, so that had something to do with it too. Too many athletic activities for kids!!!

Monday, got a run in while Sutton had soccer...45:30 minutes for 5.15 miles. Then did about 7 -15 second handstands against the bandshell!

Today, I hit the CF website (actually Hagen told me the workout last night for today)...the WOD was Michael...800M run, 50 back extentions, 50 sit-ups - 3 x through for time. The first round was ok. Even though I did a 10 minute bike and some KB's to warm up, still took a bit to get going. The 50 back extentions were unbroken in the 1st round...can't say that for the 2nd and 3rd...ouch. The runs were holding 7:30 pace - between 8.1-8.0. Total time was 23:56. Didn't think it would take that long, but it did. It hurt, but in a good way of course.

Friday, September 17, 2010

Kids are motivating!

I was not motivated in the least to get to the gym, but 1.) I knew the weekend was going to really busy and it would be hard to fit a workout in 2) my kids are beasts and motivate me these days.

Yesterday they did Ironworks with Max and he had them do a 20minute AMRAP - Hagen and Sutton pushed each other so hard and it was not an easy one...

So to honor them, after a 10 minute elliptical warm-up and 10 60lb push presses, I did the following WOD:

800M run, 10 50# push presses, 20 squats, 30 sit-ups - 5 times through

Total time: 30:53 (held between 7:30-7:35's on run) and push presses were unbroken. My legs felt really good on the run until the 4th then I could feel the fatigue. I liked this WOD.

Thursday, September 16, 2010

forcing it...

So yesterday was too nice not to do something outside, so did a 55 minute run - covered about 6.1 miles. Just listening to the tunes.

Today, forced myself to go to the gym for a WOD. Just didn't know what it was going to be. So WOD # 1...3 x 5K bike for time w/ 3 minutes rest in between: 8:05, 7:31, 7:28. Heartrate was said I was 158.

Then thought I'd do Fran, but didn't feel like motivating to bring the bar upstairs to the gravitron and didn't feel like running back and forth so instead the WOD was 21-15-9 of 40# thrusters and pushups. I was dying...I'm sort of at a point where I want to do it, then I get going and want to stop, and then I get pissed for wanting to give up which gets me going for a little bit more. It's a vicious cycle. Anyway, finished in 6:38. Didn't do it as fast as I would have liked, but finished it.

Monday, September 13, 2010


It's chilly out. Hit the gym. Warmed up with 15 minutes on elliptical.

WOD- 500M row, 50KB (20#), 500M row, 40 KB, 500M row, 30 KB, 500M row - total time was 13:23.5. I pushed it and felt so fatigued by the end. For my first two 500s, I was holding under 2 minute pace the whole time...felt strong. Next time, I may go to a 25 KB.

Finished with 2 sets of side and back extentions and some planks. Brrrr...

Madison Triathlon

Very happy with the race...not much exciting to report. I seemed to hit almost the same times as last year in all the time 1:22.07. The race seemed a bit slower this year with times being off by a few minutes. I placed as 6th woman over all. I started the race being a little annoyed with my swim when I saw an old swimmate (from my young years) beat me without a wetsuit. Cranked on the bike, pushing it more than usual and got off the feeling good although I tweated something in my lower back - entering into the run, I was in 2nd. A few ladies passed me, of course, with ease on the run, but I hung on as best as I could. I placed 1st in my age group and got a lovely sweatshirt for it! I love this race and the weather couldn't have been more beautiful. A bit chilly on the bike with wet clothing, but all good : ) That was it for the season...I still have not even determined what I will be doing in 2011. No focus...we'll see.

Tuesday, September 7, 2010

short and sweet

WOD was 5 sets of 3 back squats...2 @95, 2 @115, and 1 @125. Have the last tri of the season this Saturday - Madison, so in taper mode (just kidding). Walked for an hour before with a friend. Then did a mile to warm up at gym for squats. Finished with 100 situps for time - 3:23 and a few squat back presses as practice.

Monday, September 6, 2010


Been off the crossfit wagon all tomorrow will find a WOD. Today was beautiful again- perfect for a bike...took a quick 78 minute ride - 24 miles around the area. Saw a group of 15 riders going pretty slow and still don't understand how they can not get frustrated and want to bolt from the group.

Sunday, September 5, 2010

Beauty of a day!

Run - 6.82 miles in 59:21. Pluses - beautiful cool air, felt like I was moving. Negatives: Felt terrible, breathing hurt. Legs were a bit tired, but I had had a rest day yesterday. Not good feeling eating poorly and adding beers to it...gotta get back on track. Ate too much, too late tonight as well. Ugh...

Friday, September 3, 2010


Did a swim today...felt okay.

WU - 1000
8x75s...4 free, 4 IM
4 x100's back descend - final was 1:24
2x200's 1 free and 1 IM - 2:42, 2:58
150 easy
5x50's off block - fun!! last 50 had the lifeguard start and time me - yes, high maintenance...33sec.
I'll take it. Warmed down and done.

Total - about 2800-2900 yards.

Thursday, September 2, 2010

run and fun bike

Ran the farms trail today for time - 22:19. Worked the hills and came home extremely sweaty. Felt like riding, but not the road bike. Got out the mountain bike and cruised the Stratton Brook and Town Forest trails for 40minutes. Lovely.

Wednesday, September 1, 2010

WOD off main site

I usually don't go to the crossfit main site, but I wanted something different. Today's WOD was not fun. 20 min AMRAP of 5 Thrusters, 7 Hang cleans, 10 Sumo deadlift high pulls. I did it all with 40lbs. I feel whimpy when I see that women are doing it with 65 - don't know how they pull it off. I was hurting. I did 9 rounds and 3 thrusters. Some of the women do 12 rounds with 65 lbs. How? These are some strong crazy ladies!

Warm up was: 10 minute run, 1000M row. Warm down was 5 minute bike, 1 set of extensions and 50 sit ups. Tired.

Tuesday, August 31, 2010

Mom & Son WOD

Today I got out on my bike for 55 minutes...16.5 miles of mostly rolling hills. It was hot out.

I knew when Hagen got home from school, he would want to do a WOD that Max gave him. I was planning on doing it with him. It was supposed to be a TT run around the Farms course, but he didn't like that one. I told him that I had to do a 400M run, 50 squats and 10 burpees (x4) WOD, but just hadn't gotten to it. He was up for it so I told him I'd do it with him. Much easier with company. Well, he put me to shame. We went to the HS track (it was probably 10 degrees hotter there + the girls soccer and cross country teams were practicing...but he still wanted to do it).

I hung in on the 1st run and then he squats a lot faster than I do, so by the end he was about 100 meters ahead of me. My time was 16:45...his was 16:14. It was a good workout and I enjoyed the company!

Monday, August 30, 2010

thrusters = shaky

10 minute elliptical warm up
WOD #1 - 50 40# Thrusters for time...broke them into 10s. Time was 4:14 Can't believe how much my legs start to quiver fairly early on in something like this...good feeling to know it's working.
WOD #2 24 x :20/:10 rest of treadmill tabata - held 6:58 pace

10 pull ups with heavier weight on gravitron, 2x12 crunches and 2 sets of extensions.

Pool - 1500 feeling it out...Warm up with 8x50's kick/swim on 50/55 and then 5 x 100's stroke.

Friday, August 27, 2010


FRI. 31.7 miles...2 hours of riding. So nice to think out there and just enjoy the weather and scenery...purposely picked a lovely ride which would be a quiet one. Up 309 - 179 - Granville Rd to Lost Acres (little piece of heavenly ride) - to 189 and detoured off East St. to Wells back to 189 and up 20, Firetown to home.

SAT. - rest day

SUN. - Was hoping to run to the track and then do a WOD there, but as I was running, I saw that there was a soccer game happening - so plan B was to go for run that ended up at home (the Stratton Brook run) which was 30.20 min -3.5 miles and then do a WOD there. Picked a tabata (16 min - 8 each of 20 sec on/10 off) and made up my own: push ups, jump ropes, situps and knees to elbows. Totals: 76, 397, 86, 69.

Thursday, August 26, 2010

back to pool

So sore today...can't believe how my legs feel. Went to the pool to see if I could loosen them up...nope, didn't work. Probably didn't help that I gardened and mowed for 4 hours -long time bending over, standing and walking. Anyway, workout was 800 swim, 200 kick w.u. followed by 8x50's on 1 min - 2 of each stroke. Mainset: 6x150's pull - 2 on 2:30, 2 x 2:20 and 2x2:10..held between 2 and 2:05. Last set was 3x100's kick with fins and a warm down.

Thought I'd get in a bike today sin
Publish Post
ce it was gorgeous out, but legs are wiped...will try tomorrow. : )

Wednesday, August 25, 2010

free - laaadeeedaaa

No going to the gym when I can just run about freely...set off after the bus left, laundry folded, vacuumed and dishes put away. Legs were sore from squats yesterday (big surprise), but went for a 6.4 mile run. Time was pretty slow 59.54, but felt okay until around mile 4 when the feet started hurting and so did the quads.

Tuesday, August 24, 2010

Last day...

of trying to fit in workouts when kids are home. It can be difficult at times just to find an hour or 2 when you have to drive them somewhere every other hour....but I survived! Thank goodness for crossfit sessions.

As sad as I am that summer is already over, I know that we are all ready to get back into a routine!

Today, the WOD was what the kids did at Ironworks (I did it at home)...20 pushups, 40 situps and 60 squats to the ball x 4 with 3 minutes rest between each round. The times for each set were as follow: 4:12, 4:00, 4:04, 3:51. I think the first set was slower because I was not fully warmed up and the squats killed me. I thought I'd do some running after that, but fe getta bout chance. Also, come to find out that my oldest 2 beat me....time to work harder. : )

Monday, August 23, 2010

5K row TT

Thought I'd swim, but ear is acting up. What is going on with me?

Got to the gym and hit the bike for a 10 minute warm up. Was not sure what to expect with the rowing. Set the 5K mark and off I went. Total time was 20:59.1. That was 11 seconds slower than my best and given how I feel lately, I was happy with the time.

Cool down - some planks and stretching.

Sunday, August 22, 2010

WOD of run/KB/situps

WOD today was made up to get myself going once again...

800M run, 21 KB, 50 situps, 800M run, 15 KB, 50, 800M run, 9 KB, 50 situps, 800M run, 3 KB, 50 situps - Time was 24:01

Warmed up with 300 jump ropes, 1/2 mile run. Warm down was 1/2 mile run and 2 sets of extensions.

Saturday, August 21, 2010

one on and one off

can't seem to get rid of this cold...and now max has something as well. Not pretty in our house right now and must make sure to keep kids healthy before school starts on Wed. (woohoo and boohoo). Today was a wash...ended up taking kids to lake compounce for the day with friends...just a long day and at this point, I'm way too tired to motivate and do anything.

Yesterday got my 25 mile bike route in up Rt. 20. I was moving a lot slower and my bike odometer restarted at some point through the ride so I'm not sure how long it took me, but am glad that I didn't see the probably would have bummed me out. Will re-try the route when I'm feeling a bit rejuvenated.

Good luck to Dan and the others competing this weekend - Wilkes Barre and Timberman!! Go Trimax!

Wednesday, August 18, 2010

Swim and partner AMRAPs

Swim today - again, I do not enjoy it when I haven't been in the water for a while. For me, it's like starting from scratch. 2500 total yards...600 w.up. 4x100's kick on 2 min
Main set: 2x250's on 4:30- middle 50 backstroke, 4x150's on 2:30 middle 50 back, 6 x 75 IMS on 1:30...50 warm down

WOD with Ironworks. Partner AMRAP
Run to end of rink and back while partner is doing burpees then switch...for 8 minutes. count total burpees - 101

2nd AMRAP - 15 tire step ups and then partner is doing wall balls...count # of wall balls after 8 142.


Tuesday, August 17, 2010

Dirty 30

WOD - Dirty 30...Kids did it yesterday at Ironworks, so thought I'd do it today. Harder than it looks. 30 of each of the following for time:

Deadlifts (80#)
Box Jumps
Push press (50#)
Push ups
Sit Ups
Wall Balls (12#)

Time was 12:43 and hit a heartrate of 180.

Tried to run after, but wasn't working too well so hit the elliptical for 3miles with intervals.
Finished with a set of extensions.

Monday, August 16, 2010

back to work...

Gym WOD of 1 minute, 2 min., up to 5 and then 5 again and back down to 1 minute. Rest 1 minute in between.

Distances as follows: .4, .8, 1.2, 1.68, 2.08, 2.11, 1.68, 1.27, .89, .48 = 12.59 miles in 30 min

2nd WOD - thought this was Fran, but forgot it was thrusters, not push-ups...oh well. 21, 15, 9 of pull ups on gravitron and push-ups (cross-fit). Time 5:05.

50 sit ups and 2 sets of 12 back and each side extensions.

Sunday, August 15, 2010

Weekend of rest (sort of)

So Friday, I ended up running 45 minutes...haven't mapped how long it was, but I felt okay. Still not feeling 100%, but knew I had the weekend to get better. We headed to Newport that afternoon and just got back tonight. It was so beautiful there...we hit the beach, hit up Brick Market, saw the Tennis Hall of Fame and walked around Fort Adams (plus ate a lot)...was very unmotivated to workout, so I'm back on the bandwagon tomorrow!

Wednesday, August 11, 2010

run w/o ipod

Was so looking forward to a quick nature run with the ipod, but it was not charged. Went out anyway...did the Farms trail run and added in Fox Den...32 minutes. peaceful and just nice to get out and run. 100 jump ropes to finish.

Tuesday, August 10, 2010

old days CF WOD

A little sore from yesterday. Wanted to do the Ironworks WOD, but had other things that I had to get done too, so pulled a workout from the old plan.

Warmed up on elliptical - .5 mile
WOD 500M row/400M run - 5 times through - time was: 21.45 (looked back and 12 seconds slower than June 21st)..I'll take it.
Finished with 15 minute bike easy
2 sets of back and side extensions

I think I drove 250 miles today just in our own town and a few towns over! Crazy day..glad it's over!

Monday, August 9, 2010

CF with Ironworks!

So, throat pain has lessened so didn't go to doctor - anything to save me from a trip there is good.

I was feeling up to a workout, so I took my bike with me to the Farms and when I dropped the kids off for Ironworks, I headed out to ride 10 miles - avg.19.2mph (31 minutes)...felt good and wasn't pushing too hard.

When I got back, I was ready for the CF WOD that Max put together for Ironworks - I was doing the 1-2pm slot so that my kids would not be embarrassed by me doing it at the same time as them. Warm up was 1/2 mile run, 2 x 1 minute planks (hard) and 1-10 walk out push-ups (real, which I never do, but felt pressured...dropped to the knees on 8-10.)

WOD was 1 lap around rink, 5 burpees, 5 wall balls - AMRAP in 7 minutes...completed 4 full rounds, 1 lap, 5 burpees and 3 wall balls.
Part II was 5x95# deadlifts, 20 jump ropes, 20 sit-ups - AMRAP in 7 minutes. Completed 6 full sets, the 5 deadlifts, 20 jump ropes and 7 situps.

That was hard but felt so good! And I wasn't the last one coming in on either set...bonus!!

Sunday, August 8, 2010

A day or two of rest

Well, I took yesterday off and then went to the beach today with the kids - so fun - and when they were at hockey, I decided to use the track and run. Boy was I tired. I did 2 miles at a moderate pace and then did 50 step ups/10 box jumps/30 situps/20 squats/10 burpees x 2 - and not for time since I was not feelin' it + was supposed to do 40 box jumps but it was higher than the norm for me, so went to a smaller amount. Did another 2 laps and finished with a jog/cool-down back to the rink. I need sleep and also tomorrow will be a phone call to the doctor...still have this darn throat pain...I'm gonna make the call that it's strep. Keep ya posted.

Friday, August 6, 2010

cranky ride

Ride felt like poo today. 2nd day of waking up with throat hurting on the right side when I swallow. Giving it another few days before checking it out with doctor.

Went 1:13 and covered 22miles. Was pretty much ready to be done at about 40 minutes, but was out too far and had to come back. The butt still hasn't recovered so it was painful sitting for that long. Just a cranky ride.

Thursday, August 5, 2010

Dead lifts and run

I got on the elliptical to warm up for 10 minutes...I just can't imagine going back to working out on that machine for 45 minutes like I used to.

Today was deadlifts...I hate them, but now that LP is over and I don't care if I hurt myself, I decided to do some. 12 reps @95#, 8 reps@115#, 4 reps @125 and 1 rep @135. I feel so week in this area.

Went upstairs and did 3 sets of 12 hip extensions & 2 sets of side extensions (left/right) and then 100 sit ups.

Finished up with tabata run...12 x 30 sec on 30 sec off. Nice and sweaty. No point taking a shower today anyway - it's like walking in a bath outside.

Wednesday, August 4, 2010

2000 yard swim this morning. 500 warm up- felt good but under my armpit was really sore...after the 20 laps, felt better. Main set to get back into swing of things: 20x50's (5 on 1 min, 5x:55, 5x:50 and 5x:45)...held between 36-38 fairly consistently. Warm down - 200 back, 300 free.

Later today, did my own WOD, .86 mile run/75 jump ropes/35 squats/75 jump ropes x 2 - total time was 19:34. Nothing like feeling that heart rate sky rocket again. First time running since Lake Placid and felt okay.

Tuesday, August 3, 2010

Whoah wind!

windy day of 11.7 miles in 41:55. this was a hard ride today...i am sore from yesterday and the legs had to definitely work on the hills and there were lots of them (Bahre Hill/E.Mtn to 309). Coming down 309, I actually thought the wind would blow me over....scary! Thank god that kind of wind wasn't in LP. I am getting almost 10 hours of sleep and i'm still may take a while to steps.

Monday, August 2, 2010

Rep recovery and row

today was 3 sets of 12 reps (70% weight): push ups- the cross fit way (no more knees), pull ups, wall balls 10#, bench press @ 55#, hip extensions w/ 10# and sit ups. Warmed up with a 1K row and then after the weight sets, did a 3K at 70% - 13:32. Felt strong and consistent...ready to run, but waiting a bit.

Saturday, July 31, 2010

bike again

Somehow I seem to find a 49 minute route fairly's the time it's taken me each time I've gone out and rode the last 3 times after IMLP (all different routes). Today was a 15 miler in 48:36. No rushing...felt pretty good overall in the legs, but still feel a little tired. Where I really start to feel it is after 30 minutes...the butt really starts to hurt again. I think I may do a little rowing in the near future instead.

On a side note, something after Lake Placid has motivated my kids. Today, unprompted, Hagen goes for 1.5 mile run, Torben 2.4 mile bike and Sutton a WOD that took over 20 minutes made up by her which included running, jumping rope, squats and burpees! Whatever it is... It's all good : )

Friday, July 30, 2010

hodge podge

Today I felt really good. Started with a swim at the Farms and managed to get in 1200 yards while swimming around some folks..some people just don't want to share.

I actually wanted to do Ironworks today, but I think my body would not have appreciated it in the long run. Instead I headed to the gym and did 30 minutes on the elliptical (haven't done that in forever) and then 2 sets of 12 reps bench press @45# and then 2 x12 @65#. Finished up with some back/side extensions.

Now time to finish up the other half of the lawn.

Thursday, July 29, 2010

Wasn't sure if I'd get to a workout. Felt like running, but opted to bike instead. I know that I'll be bringing in my bike soon for a major tune-up, so I'll lose it for a few days. I can always run then, right?

Today I rode 49 minutes again, but this time I hit 15 miles. Topography a little different vs. Lake Placid :) Was sweaty, so mowed the front half of the lawn (tomorrow I'll tackle the garden and other half), and then finished off the day with 100 sit ups for time (3:04).

Wednesday, July 28, 2010

What to do?

I'm not sure what I'm supposed to be doing at this point...should I blog? What's my goal that I'm striving toward? I'll have to spend a few days thinking about what is the next challenge in life.

Today was a bike day where I got those legs moving. Did a 49 minute ride through the bike course and covered 13 miles. Felt pretty good other than the butt still sore from sitting for so long. It was nice to just go and so many moments of Sunday came back to me just from passing several landmarks.

Tomorrow we're headed home. Back to better eating and a plan again for working out...I'll miss being up here, but there's nothing like sleeping in your own bed and being in your own surroundings!

Tuesday, July 27, 2010

2 days after

Okay, so I'm still a little bit sore- not so much in the upper body, but the legs are tired. But overall, I thought I wouldn't even be able to walk, so I'm in a good place right now. I have doubted cross-fit for a long time, but I truly believe that my legs survived the day because of it! Crazy to think back and know that I had never done more than 56 miles of biking, and while I had done a marathon to feel out the distance, the months leading up to LP only included about 3 miles of running a week.

I think back to the days when Max trained for an ironman and would sit on a bike in the basement for 5 hours at a time. I don't think I could have trained that way (nor would I have wanted to) - it would have caused some serious stress and crankiness to try and figure out how to fit that kind of training into my life. As I slowly get my body back, I will be ready to continue with cross-fit, but also make sure I include some scenic bikes and runs that clear my head.

Today, I needed to move. Yesterday I did a little walking and this morning I got in a nice 40 minute swim to get the legs are arms going again. It felt so refreshing, but I'm still tired. I may try and get on the bike also, but the butt is probably still not ready to sit on the saddle again. Just playing it by ear and enjoying the sunshine and chillin' with friends by the lake...this is the life.

Monday, July 26, 2010

IMLP '10 Race Report

Where does one begin after a day like IMLP except to say - I am an Ironman finisher- 13:14.50! Woohoo!!

What a day everyone had up here in Lake Placid. It was amazing having so many familiar faces surrounding me-not only those that were my support crew (family and friends), but those that raced along side of me! The Trimax team was in full force and ready to go- and it was great to bump into everyone prior to race day as well. You all are awesome!

Before even getting to the actual race report, just have to sum up a few things. The people were fantastic; screaming at us like we were rock stars as we run from the swim start to transition, roaring and ringing bells as each biker moved along the road, yelling and motivating runners to get it done! The volunteers were incredible. All day, I made sure to thank many of them - they are what makes this race a huge success. And having family and friends share this experience was priceless. It was a perfect day - each little thing wrapped up into one big package of fun, excitement, mental games, pain, and everything else you can imagine going through the head for many many hours. If anyone ever wants to attempt an IM, do it in Lake Placid - the feeling is something you'll never forget!

The weather was almost perfect. All my prayers worked! It was a bit cloudy and windy and it rained a little on the bike course, but it was not too hot and I felt pretty comfortable all day long.

Early morning, 4:30, the alarm doesn't even have to go off...I'm already up and going to the bathroom. I'm quiet and get my things ready to go -special needs bag: check, water bottle: check. Coffee is going, so I make myself a large bowl of oatmeal - it looks like triple of what I'd usually eat, but I knew it was going to be a long day and that the calories were needed. I did my best to get it all down, ate an egg and had my much needed coffee. In total, probably went to the bathroom 3 times before actually getting the shoes on to go.

Knowing that I was walking a bit to the swim start, I grabbed my water, gatorade and ipod and hit the road. The sun was not quite up yet - this time of the morning is my favorite. It is so peaceful. Just before I reached transition, I dropped off my special needs bag and headed down to be body marked. "#2689 please", I said to the marker man. Done and off to the next thing which was getting rid of my morning bag. I headed to my bike to make sure all was set - filled the tires, poured in the water and that was all that was needed to be done. It felt as if something was missing, but it always does. Went over and dropped off my clothes, grabbed the wetsuit, cap and goggles and walked up to the swim area. I, of course, needed to pee once again, so to the porta potty line I went. It was sooooo long, but worth the wait. After a 10-15 minute time lapse, I found some open space and put on the wetsuit. Time was going by quickly and before I knew it, they'd be calling for all the competitors to cross the timing mat to get in the water. At this moment there was a sense of calmness going through me - we did still have 20 minutes before we'd actually be starting. Sue and I hugged and wished each other luck and into the water we slid.

I got out under the flags and saw Max, smiled, and then proceeded to find a space where I could just chill. It didn't take long for the area to fill up and my space was completely invaded. I actually started wondering if we'd be able to even get going since everyone was so close together. Being a female upfront can be a little dangerous, so I settled in a few people back and ended up next to a few men that didn't know how to tread water. Anyway, adjusted the goggles a million times and waited and watched...the crowds and lake full of athletes ready to be ironmen were amazing to see. The gun goes off and here we go!

It was a blood bath out there of hitting. I actually kept my head out of the water for maybe 200 yards just to not get kicked in the face. There's nothing worse! I seemed to be right on course, a little to the right of the buoys so I got going. Felt great on the first loop and even better as I came toward land and heard the crowd and announcer. Jumping out of the water, the clock read 39:10ish which meant I had done the lap in 29 minutes. That worked for I went for lap # 2! This one had a little more going on. I immediately got toward the buoy line and found a swimmer or two that I could hang with for the race. It helped time go by quickly. I was having a small wetsuit issue where I could feel water going into the arms, which gets annoying quickly, but I tried to just focus on staying on course and getting home. On the way back a little water was swallowed and the goggles came off slightly due to an arm flying in the face, but other than that I was pumped to get to the next leg. I ran out of the water, saw my time of 1:01, got my wetsuit stripped off (this is such a bonus), took off the cap and goggles and headed to the transition! This was the most amazing feeling - I almost lost it here. People were everywhere cheering you on- gives me goosebumps! I run through the bags and pull mine and run to the tent only to see one of Sue's friends, Benz (you rock!), who helps me with my stuff. She gets everything organized, puts on my race belt, says some encouraging words and off I go to get the bike.

I hate running in my bike shoes, but I knew it would be over soon. Fortunately, I was out of the water before most of the masses (which is why I love the swim), so I had someone hand me my bicycle so I could get to the start of the bike. The mount was fine, and it felt to get the legs going. My heart rate felt pretty good and the legs felt strong. I relaxed and pedaled away. People were passing me on the left minute by minute, but I remained calm and kept my pace. I knew I needed to stay in a certain zone in order to have anything left for the marathon. This was going to be a long day. I started taking gus 25 minutes into the bike, so my gu eatings were at 25, 45 and 05 every hour. The first 7 miles were fairly rolling and up hill and then we had a lovely downhill which is when it started raining. It felt great, but the roads were slick. I couldn't believe how fast some of these men were going down - I know I hit speeds of 44 mph and I still looked as if I was standing still. Once at the bottom of Keene, the turn and trip to Jay was lovely. I managed to pee on the bike - I really had to go. It was a good ride- I saw Brittany pass me at mile 30ish and John get me closer to mile 50, so I knew I was holding a pretty good pace, even though everyone else seemed to be flying by me. Pretty uneventful except for a 2 bike crash right in front of me on a hill no less (a woman and man)- I asked if they were okay, and they seemed to be alright so I kept going...I did see a man come toward them to check. Also, hit a huge bump and my salt tabs and bike lever fell out, so had to stop and go back to get those. Didn't take much time and I knew I couldn't afford not to have those things.

Climbing Papa Bear toward the 2nd loop was crazy. People were in the streets, getting in your face and I felt a surge of energy rushing through my body. I saw some friends on the side and then saw Max at the crest of a hill yelling some encouraging words! The kids were the best at the turn into town...screaming and smiling....they were probably shocked to see me still alive and going strong :) Got to the special needs, pulled over and grabbed my bag to refill on gus and got a PB and J sandwich. My legs were quivering - maybe from the excitement and nerves! Got going again and once headed out of town, I attempted to eat a quarter of the sandwich and it was just too messy. That was a more of that. Back to gus. Also, the sun came out, so did a salt tab on the 05 of every hour.

The 2nd loop was pretty strong too. I probably could have picked it up a little, but just made sure I wasn't pushing too hard - you can tell I was nervous about running after the bike. I have never done over 56 miles on the bike ever, so every mile after it was an accomplishment! Sue caught me at around the 70 mile marker and we chatted for a few minutes. She looked great, happy and strong! Off she went! I ended up on route 86 climbing towards Hazelton and looked up to see that Ariel was right in front of me...we said hi and then kept going. I hit the turnaround and glanced at the porta potties and knew I needed to use one- much easier than attempting to go on the bike. It actually felt good to get off, stretch a little and squat. Back on I went and knew there wasn't much time before I'd be back in town to begin the run. Chris caught me at mile 105ish and I knew he was having a good bike - he looked relaxed and strong and there's nothing like seeing a familiar face as you're on your journey! Thanks for the pick me up! So, again, coming into town - you feel like a million bucks and a rock star! I know I was thanking the gods and my bike for holding out for so many miles - the day was only going to get better! Bike time was 6:50.

Benz met me in the tent again! It's so nice to see a happy smiling face! Got some fresh socks, put the shoes on, used the potty and headed out. Got some water on the way out and started chuggin' away. The hard part was coming off the bike and getting those legs going and to get out of town, much of it was down hill so a little rough at first on the legs. Max had the kids jump into an aid station to volunteer so that was a nice surprise as I was coming down the hill to grab a water and see them. So far, I had stuck to my nutrition plan and felt great, so I wasn't going to give up on it. Come mile 4 aid station, I stopped the gus and hit the coke w/ water. At this point, the sun was still out and pretty strong, so still did a salt tab every hour just to be safe now that I didn't have the sodium from the gus. The first leg felt pretty strong and on the out and back on River Rd. I got a little surge of energy each time i would see someone I knew! I continued walking every aid station to get what I needed and ran in between. So far this was working for me. Out on River Rd, there was a Ford motivational tent set up and a little note from the kids that choked me up for a moment, but made me realize that I was getting close to town. I hit the kid's aid station again, and this time I was going up hill. I started walking a bit, but all those people got me going within a few seconds. It may not look like I was running, but I was! Hit the turn-around at the top of Mirror Lake Drive and knew that I'd have to be fairly mental to get through another 13. The feet were starting to really hurt and I could feel a significant amount of chaffing going on around the boobs and neck (from the swim).

I stuck to my plan of walking each aid station as best as I could and walked very infrequently. I also used the potty probably every 3rd station and it helped to squat and stretch the legs a bit. Between mile 16 and 17, Martin caught up to me. He was looking strong! We chatted a bit and then I watched him go by. I didn't let him out of my sight and he had a run, walk strategy going on, so he would start walking I'd just about catch him and then he'd begin running again. This went on for about 1 1/2 miles and at the turn around we met up. Something hit me and I felt better and stronger. From that point on, I knew there was not too many miles to go and it gave me hope. I also had a pretzel or two at each aid station and I think that little bit of a change plus the coke really kicked in and made me feel pretty good overall.

Running up into town, I caught up to a guy that was dressed as Elvis, who was on his first loop of the race. He was hamming it up with everyone and having fun! This is just an awesome race and I almost started thinking that it's going to be sad when this all ends...but my goal was to get done. I had a huge smile going into the last turnaround - Sue and I had always thought that there should be a better one than going by some older folks sitting in chairs with their bells - but hey, they were motivation enough for me to finish up that last mile with some energy. Taking a right hand turn and then going into that oval was electrifying. I high fived a few on the right and then just was in awe at the crowds there to support everyone! Finishing felt spectacular! I was so happy that I was able to complete this and was thrilled with my time! Max was there to great me with open arms - thanks honey for all your support through this journey. I thought I would have cried, but I just felt too good and there was so much positive energy in the air. I was happy to see all my kids who I thank for putting up with me when I had to get my workouts done or if I was cranky!

The day finished up with an average massage in the tent and then a walk home with Max carrying the bags and me with my bike. But to top off the day, we cross paths with the one and only Michael Phelps!! Max asks for a quick photo, and as Phelps is refusing politely because he has to get to the oval to see his sister finish, Max convinces him to take a photo with me (told him it was my first ironman)! Shocked, I jump into the shot and get a great one with me looking like I'm crazy and Michael looking cool as a cucumber! So fun.

Home was a place to collect, shower, have a slice of pizza (hard to stomach after 27 gus, coke and water all day), and head back to the finish line for the folks coming in up until midnight. We caught our friend, John, finishing his day after a bizzare twist of events, Erica coming in with a huge smile (you are an Ironwoman!!!), and many others finding their way to victory!

While I do not have any intention of doing another Ironman, I can see why people would want to do this race year after year! It is an amazing feeling of accomplishment to come across that line and there is no other place that you feel so much energy from the crowds and the volunteers! Thank you, Lake Placid, for providing a place for so many athletes to come together to create this feeling of home and family! Now it's time for the next goal....but first a few days of rest and relaxation and getting this body back to normal!

Wednesday, July 21, 2010

oh dear helen ...

today was helen at 70%. warmed up with some jump rope and went at it. so as i'm about to start the run, my legs are shaking and i'm nervous about doing it..what's wrong with this the beginning of it? got going and felt better as i was going through it - the KBs were with 20lb and the gravitron was at time was 11:24. probably could have relaxed a little more, but it's done.

tomorrow's workout says 8x200s. Don't know when i'll get that done, if at all since we're driving up and then doing stuff when we get there. So i did go to the track just for 2 of them...held 57 and 58 comfortably, without a warm up. That's enough.

Dropped the kids off at ironworks and just had to jump in the pool to feel out the stroke. For me, this is key in a taper. If the arms feel good, then i just want to try and keep that feeling until race day. So far, so good. Only did a relaxing 20 to work out which goggles to choose...still undecided so bringing up 4 different pairs...decisions, decisions.

Now resting while doing a little packing which is almost all done. :)

Tuesday, July 20, 2010

going in circles...

tick tock tick tock....stomach flipping a bit. excited, nervous, scared...all those feelings circling in my head! started putting some stuff together - a little packing here and there. not quite as focused as i should be for that right now....a bit like walking around in circles.

headed to the gym for the 5 sets of 3 back squats at 80%. Warmed up with 1/2 mile and then stretched a lot. For the first time, I had to wait for the squat rack - the guy using it was doing a CF WOD believe it or not. Did 95# for all sets.

Going to take my bike for a spin around the block to make sure the odometer is working the right way. I think it's showing Kilometers instead of miles....hmmmm...

I'm so looking forward to seeing everyone and feeling the vibe of Lake Placid. You are all in my thoughts - thinking lots of positive ones!!

Sunday, July 18, 2010

20 of each

Bike, run, that order. 22 minutes bike...1 minute transition...20 minute run (2.3m) and then headed to Simsbury farms for a quick 1200 yards...nothing too straining. Gotta love it!

Saturday, July 17, 2010

biking for 45min

45 minute bike at 80% - again, headed out early to get out of the heat that's comin'. 14.8 miles - averaging 19.7 mph. Felt good and bike felt good too...adjusting to odometer in different spot (put it on aerobars), but other than that, everything seemed to be working fine.

Friday, July 16, 2010

Cycling Concepts in Rocky Hill Rocks!

Cycling Concepts called yesterday to let me know my bike was ready. So after dropping off Sutton at camp, doing my run, getting the kids off to ironworks and dropping a friend off in Bloomfield at a doctor's appointment, I headed down to Rocky Hill. All before 12 - phew.

I get there and Sondra proceeds to tell me it's ready, but that as he was taking off the wheel, an important part of it crumbled away due to corrosion. That being said, I started to panic and asked if it would at least get me through the race and he said "sure it would" with a smirk on his face. Well...a few seconds later, they roll in this bike that doesn't even look like mine. It's got zipp racing wheels on it. They decided that since it would be a bit of a fix and that the race is next week, they're letting me borrow the wheels for Lake Placid. Oh, so relieved and so excited at the same time!

Had I not brought it in, some serious damage to myself and the bike could have occurred during the race! Dan, Dave and Sondra at Cycling Concepts - you rock!! Thanks for getting me through next week!! I'll be thinking of you guys while I'm out there in style and speed!

5K - done early

Hit the 5K early since I knew it would be hot out. I mapped out a 3.1 route and went for it. I came in at 25:35. I was happy with it since I had run that same route 2 weeks ago and was a minute 1/2 slower then. In comparison to my treadmill 5K it is 2 minutes slower, but the hill gradient is different. I find that it's easier to push myself on a treadmill by just pressing the buttons, rather than forcing myself to pick up speed. Overall, the legs felt was just difficult breathing-just plain old face is beat red, still after 45 minutes.

Thursday, July 15, 2010

ooo- buoyant

Nothing like a wetsuit to get used to. I went swimming today...a good neck for some reason is really stiff and swimming loosened it up a bit. Don't know if it's from sleeping poorly or just something I did yesterday.

Warmed up with a 500 and did 5 x 50's on a minute holding 36s and 35s. Easy 100 and repeated the 50's and held 35s and 36s. This was all without the wetsuit.

What was not so fun was getting the wetsuit on when wet. Headed to the bathroom and began the struggles...the plastic bag on the feet were key but still it was tough getting over the older woman passed by me and stopped to stare for a while. I decided to try the bags on the wet arms too and that seemed to help too. Once it was on I zipped it up and strolled into the pool area where I got a few more strange looks...but ignored it all and hopped in.

Did a few laps to feel it out and get the arms/legs comfortable. Decided to try it out, but when I did flip turns, water seemed to flood into the wetsuit making it uncomfortable. So instead, I did about 5 or 6 50s but with open turns. I held 31s and 32s...what a difference a little buoyancy makes! But boy, was I hot after wearing that thing...hoping the the waters of Mirror Lake will be quite frigid and make it worthwhile to wear the wetsuit, not only for speed but for warmth!

Wednesday, July 14, 2010

WOD and 500TT

I did not want to do this WOD today. I knew it would be less than 15 minutes, but all those burpees....boohoo. Hit the gym and warmed up with jumping rope (wow, that got my heartrate going) and then a 1/2 mile run.

Onto the WOD - it should go 30, 20, 10 instead of 10, 20, 30 (ending with that many is torture). The set was box jumps, squats, knee pushups, burpees. By the last set of burpees, I was exhausted and sweating like I had just run a 10K in 85 degree weather. Total time: 11:56.

Came home and got the boys to take a drive to drop off the bike at cycling concepts. A guy heard me mention LP and said he was headed up to volunteer on the bike course in order to get a slot for next just makes me realize that a year just went by so quickly!!!

Pool later and warmed up and did a 500 TT - 6:39!! So excited. Broke the 6:45 mark. Thrilled and felt pretty strong...came out of nowhere. Did a 100 to see what I'd do and hit 1:12. Had a raging headache and still do, but somehow pulled it off. YAY! At least for today.

Tuesday, July 13, 2010

20K bike and squats

It wouldn't be right if I didn't say the nerves have started...the countdown clock for LP says 11 days, 18 is right around the corner. I have had dreams just about every night focusing on different parts of the race, along with some strange twists. I guess it's just my mind/body preparing me for whatever the day will bring :)

Today's workouts:
20K @ 80%. Shoulders still a little sore and legs still sore too, but hoping the bike would loosen things up. Odometer was off today by a smidge so ended up doing 13.88 miles in 41.20...average of 20.2 mph. Finished in 56.30 - 18.6 miles: avg mph 19.8. Felt pretty good coming off bike.

Later: 3x5 sets of back squats. Started off with my heaviest weight to see how far I could go...135 x 2, 145 x 2 and 155. The legs were quivering on all of it. When I was done I just squated with 45lbs and it felt like a PVC pipe. Finished with a few back and side extensions. Now off to shower because I can't stand the smell of myself.

Sunday, July 11, 2010

Wall balls

Saw that I had 150 wall balls for time again. My hips/quads are sore from the squats yesterday so I went for a bike ride and quick .8 mile run to warm up.

Onto the WOD. I immediately started sweating. I got to 42 and had to stop. I wanted to quit. I actually started walking away and then got pissed at myself for even thinking of stopping. So within a 15 second turnaround, I convinced myself that I needed to finish it, and then back to the wall I went. With the stop, I finished in 6:14. I could barely breath by the last 50 and the ball was slipping from all the sweat, but happy that I completed it.

After feeding everyone + a friend lunch and mowing the lawn, I took everyone to Westie to swim. I didn't get much accomplished other than a 500 swim and 10x100's (not very fast), but it was good to get in and stretch out. I did feel pretty tired.

Is it 9pm yet?

Saturday, July 10, 2010

45min TT & WOD

I had told myself that I'd get up early this morning to get the 45 minute bike TT in since it was supposed to rain. When the alarm went off at 5:55, I peeked outside and it was sunny. So instead, I went back to sleep until 7:30.

Got going around 8. Decided to do a hilly route to sweat it out and get the legs working. Went down West mountain, and up Drybridge to Bahre ?? Road and then East Mtn Rd to North Mountain you notice all the roads with the word "mountain" in it? So when I hit the bottom of Shingle Mill, I knew I just crank it out until I got home since it was fairly flat and rolling.

Overall, my average speed was 18.3 for 13.5 miles.

2nd WOD - 5 pushups (knee)/10 situps/15 squats - 20 min AMRAP: 19 full rounds, 5 push ups, 8 situps.

Friday, July 9, 2010

The track

Kids to to the track for this workout. Why does a 1/2 mile seem so much longer on a track than on a treadmill? Anyway, the workout today hurt.

Warmed up with 3/4 mile..of course, ran into some friends who I worked with at a pre-school. But said my hellos and off I went to do the 800M/30 sit-ups x 4 workout.

My first 1/2 mile came in around 3:44, so I was really pleased...after that I didn't really keep track of my splits but noticed that the last one was around 3:59/4 minutes.

Total time: 19:33 - legs felt pretty good, but just tough on the breathing. And as usual it was bloody hot!!

Thursday, July 8, 2010

1650/2100 yds for time

Headed to indoor pool today. Warmed up with 300 yards.

Before going, wanted to see the distance for actual mile - it's 1756 yards..then I input for 1.2 miles...that's 2112 yards. So I set off to do the 1650 first, hit the split for that and then kept going to finish the 2100 yards for an approximate 1.2 mile time.

1650: 24:03
2100: 30:39

Happy with both times-felt like I was pretty consistent throughout. Need to get the wetsuit on and practice though. Also, tried clear goggles...thinking i will stick with those so I can see better...have to get those worked out too as they were pinching my eyes and head.

Wednesday, July 7, 2010

4x5K bike

Odometer still not working, but wanted to do this outside. Feel like I have not been on my bike in a while. I went with 10 minute increments, figuring that would be close to 3.1. When I got home, I mapped out where I started and stopped after 10 minutes and this is what I got:

1st: 3.3 miles
2nd: 3.21 miles
3rd: 4.06 miles (a nice big downhill helped)
4th: 3.1 miles

Total distance 20.8 miles

Taking in bike next week to fix odometer and get a new chain for Lake Placid!

Tuesday, July 6, 2010

All pooled out.

5 sets of 3 squats: 105, 125, 135, 135, 135

2500 swim- 4x500s descend. Felt strong. Did it outdoors...nice cold water, but it's hard sharing a lane with other swimmers who don't know where they are going half the time.

The water today was really cloudy...all those sunscreened bodies jumping in. So hot today that we had to go back to the pool after dinner for a dip. This time I just got in to cool off...ahhhh.

Monday, July 5, 2010

5K and WOD

Swapped out today's workout for tomorrow's. Hit the gym - warmed up with 1/2 mile run.

WOD - 10pullups/10 wall balls/10 pushups x 4 - time of 5:44

5K run - time of 23:22. Thought I had done a few of these, but the only one I could find was back in January- I was one second faster this time, however, I had a treadmill malfunction last time which gave me a little time to recover within the 5K. Felt pretty good other than the fact that my legs felt wobbly by the end and I was overheating. Glad to have it done. Don't think I could have done it outside today unless I ran in my swimsuit and someone was spraying me with a hose.

Sunday, July 4, 2010

3 weeks from today

That's race day. Aside from having some night awakenings due to bad dreams, this morning I woke up really early with not such a good feeling in the chest. I told Max that it might have been due to some anxiety over what's to come - had a hard time getting a good solid breath in. I am getting nervous, as normal, but it's starting way too early. Need to do some mental thoughts and good breathing exercises...that's on my to do list.

Today was a long run. I have been wanting to do this 9.3 mile run for a while, but have been intimidated by the hills...up 309 and into Westledge and HighRidge. So off i went. It really wasn't as bad as I thought. Even though the first 1/2 of it was all up hill, coming back was pretty much the opposite. I felt pretty good and ran every hill without stopping. Total time was 1:28.

Lake Placid- here I come.

Friday, July 2, 2010

early ride

Another beautiful day...while I love the sun, I sometimes wish for a day of rain to catch up on all those errands or maybe see a movie with the kids. Got up early again this morning...I was tired, but knew it had to get done. Had a 50K on tap so headed out around 6:30am while kids were still sleeping. Managed to get in 44 miles in 2 hours and 38 minutes...the ride was great, but once again, I had no odometer to check speed/distance/time so I went off my stop watch and then mapped out the route when I got home. It took me about 20 minutes to warm up the legs, especially starting off with some fairly big hills going up 309 and out toward barkhamsted.

It's now 6:30pm and I am ready for bed. Sad.

Thursday, July 1, 2010


July 1st - the month is here. where did the time go?

today -woke up early and went swimming. just don't feel great in the water lately. 2700 yards - mainset was 5x200's pull - held around 2:50's and then 12x50's on 50 holding 39s. Blahhhh.

WOD at gym: wasn't looking forward to it...20 box jumps (more of these again?)/5 50lb push presses/10 burpees (hate these) for AMRAP in 15 minutes. Completed 6 full sets...I probably could have pushed myself harder, but was in that mood.

Just played a little tennis with my son...beautiful weather out there...and may just go for a mini run while he is doing Ironworks...tempted by the lovely air.

Wednesday, June 30, 2010


My body is aching today...all over...shoulders, legs, quads, you name it. Did my camp drop offs and headed to the gym:

WOD #1 - 50 step ups/40 box jumps/30 situps/20 pushups/10 burpees x 2 - time was 12:26.

WOD #2 - 4x800M run with 2 minutes rest in between: 3:44, 3:41, 3:40, 3:39. Even though the pace on the treadmill was set faster each time, it sure didn't cut off any time at all.

While Hagen's doing Ironworks, I think I'll stretch out and swim a bit. 1500 meters of just swimmin' :) Beautiful out today...water was warmer than the air.

Tuesday, June 29, 2010

Tougher than I thought...

Switching some workouts around to accommodate camp schedules, so did the drop off and then headed to gym.

WOD - 400M run/30 box jumps/30 wall shots 10#- 4 times through. This one hurt really bad...didn't think it was going to take long, but it did. 19:53. My heart was racing and my legs were completely shot. That's a lot of wall balls in 2 days. I was sore in my shoulders from yesterday - I'm not sure if it was the 150 wall balls or a combination of that and the biking and swimming.

2nd WOD - stationary bike tabata :20/:10 x 32. Total distance in 16 minutes was 5 miles. Got the heart rate up to 153 during this workout.

I'm tired.

Monday, June 28, 2010

It's hot, hot, hot.

This week will be interesting trying to fit in some workouts...shuttling 2 kids between camps and still have one home that wants friends over and to go do stuff...I'll find the time somewhere.

Rode the bike 12.3 miles - pushed it and came it at 36.30 minutes. Avg mph works out to be 20.33. Only a few hills...legs were tired from yesterdays run, but tried not to think about it.

Got home and did the WOD of 150 wall balls...doing the bike probably made me a little tired, but it warmed up my glutes so that I could get in that squat position. I was about 45 seconds off of the last time I did this - today's time was 7 minutes 17 seconds. I did it in increments of 10 for most of it and I tried to get a little deeper in the squat.

Dropped Hagen off for Ironworks and then hit the pool outside for some laps. Nice to be outdoors for a change of pace and the water was refreshing! 2500 yards in 45 minutes.

Sunday, June 27, 2010

sweat test

Still need to analyze the data, but went for 1 hour 44 minutes...a little over 11 miles and lost 4 lbs of water. Didn't drink anything except 4 oz (pretty much a sip) the entire run. Although I was pretty slow, I was proud to say that I only stopped one time to take that sip - I ran all the hills and when I got home, I still had a little left in me.

So at some point, I am going to sit down and figure out how much water, salt and gu/food, I will need per hour in the heat/humidity of today.

Saturday, June 26, 2010

Madison Mile

What a beautiful day for an open water swim! Got up at 6am and was out the door around 6:30 headed to Madison for the open water 1 mile swim. I got there around 8 which gave me plenty of time to warm up and go to the bathroom.

Lots of folks today...young and old...that's what makes it so fun! The mini-mile was first (12 and under swimmers doing about 500 yards in the ocean)- fast little ones they are!! And then the old female master swimmers were up last, of course, so we ended up going off at around 9:30.

There were no wetsuits allowed, so when I hit the water, it was hands and feet were a bit numb during the race. It was packed from the start...everyone bunched up, but by the 2nd buoy, it felt like I was on my own. I probably was way off course...the sighting was difficult, but I got through it, stopping 3 times to adjust and clear goggles and find the next buoy. Lots of little jellyfish in there today too.

I came in at 32 minutes. It should have been faster, but I'm convinced that it was longer than 1 mile. Everyone's times were a lot slower than years prior. It didn't matter though. I felt like I worked it and my arms were definitely sore from plugging away. Finished 3rd in my age group...what was depressing was that the 1st place woman did it in 25 minutes...found out she's a top ten master's swimmer in the US. She was a bullet and beat all the men...Galen Rinaldi...beast! Fun day - wish I could have stayed at the beach all day to enjoy the weather!

Had every intention to come home and do a run...but I'm calling it a rest day today. Tomorrow's a new day.

Friday, June 25, 2010

Bike and WOD

The workout seemed to last forever: the bike WOD of 1m, 2m, up to 5 and back down. Used the 1st mile as more of a warm up. Results
1 - 2:59
2 - 5:42
3 - 8:26
4 - 11:07
5 - 14:01
5 - 13:36
4 - 11:04
3 - 8:16
2 - 5:28
1 - 2:34
Legs were wiped...thought about going right into 2nd WOD but I was hungry and could use a little rest. So finished with 50 situps and some back/side extensions.

2nd WOD - 5 burpees, 10 knee-pushups, 400M run AMRAP in 20 minutes. Did 7 rounds in 20:37. It was supposed to be a 500M row, but I was home and didn't want to go back to gym to get on rower later.

Tomorrow - Madison mile swim...need to get some loose arms going.

Thursday, June 24, 2010

early morning

Today is buddy day at Lake Compounce (with a season pass, you can bring a friend for free) - so that's where I'm headed this morning.

Max got up early and I couldn't get back to sleep so I got up to get my workouts in early:

WOD - 5x5 back squats: Warmed up with 45# : weights - 100, 110, 120, 130, 135

Swim: 3000 yds - main set (300, 2x150's, 3x100's) x2 - arms were tired and flailing but worked through it with acceptable but not so great times.

Wednesday, June 23, 2010

Angry rowing

Got some frustrations out on the rower this morning. 5K for time. Felt strong all the way through- time of 20:47.

2nd WOD- 12 x 30 seconds on/30 mileage around .90 in 6 minutes - worked up to a 6:53 mile pace.

Still stuff looming in the head, so anticipate going for a run in a little bit.

Tuesday, June 22, 2010

60 minute bike - record the was 17.2 miles. Route was out on 44 - right on 318 and up 219 and home. Total distance was 27 miles in 96 minutes. Hills are just tough.

Came inside, got a drink and a hat and went out and ran 2 miles...slow, but got the legs going.

Time to watch the kids do a cross fit workout...they love it! I'll get myself in there one of these days...

Monday, June 21, 2010

long fun weekend

The pool has opened so we've been spending lots of time up there trying to stay cool.
Saturday - a rest day.
Yesterday, got up at 6am and went to Lake Compounce to watch the kids run a 5K. So proud of Sutton and Hagen...times were 25:11 and 24:55 respectively. They cranked - they are so inspiring! After the race the fun part was going to the park for a few hours with friends...we stayed until about 3ish so home by 3:45.

It was hot, it had just poured outside and steam was coming off the roads, but after seeing the kids run, I knew I had to get my long run in. It was pretty good all throughout...ran a lot of hills and every time I felt like stopping, I remembered what Hagen said to me about how he got through the hills on the course: fitter, faster, that's what I told myself and I plugged away up each hill. Total distance covered was 8.9 miles in 1:21. My legs were pretty wasted at the end.

Today, swim first. 3000 yards. Main set: 3x200's, 6x100's - nothing exciting to report - legs tired and arms flailing. Looking forward to an open water swim some time soon.

WOD was 500M row/400 M run - 5 times through - time was 21:37.
finished with the back extensions and 100 sit ups for time: 3:51.

Kids are home for summer now! No more school!

Friday, June 18, 2010

10/20/30 and a bike

A bit rushed in the morning...had an hour to kill before going to an awards assembly at school. So did a WOD...everytime I think it won't be that bad, it is. 10, 20, 30 of box jumps, squats, burpees and knee pushups. Substituted the box jumps with double the step ups (10 on each leg, 20, etc...) due to a chair that was about to break - time was 14:48. The sequence of the exercises was what made it hard...going from the squats to burpees was difficult and then after doing the burpees going into push-ups, the arms were hurting.

After sitting for 1 1/2 hours in a hot gymnasium, I decided to get on my bike. Beautiful but warm out - I knew I didn't want to ride inside today although the plan said 3/6/9/12 miles - I knew I had to ride for a while so why not take it outside. It was a different ride for me today - the odometer wasn't working so I just had my watch and I went. I took a route I hadn't done in a long time and it was fabulous - I enjoyed every minute. Came home after 2 hours 2 minutes and mapped it out to see how far - 37.2 miles - it didn't seem like I had gone that far. Avg mph works out to 18.6. Pleased. : )

Thursday, June 17, 2010

four days in a row..

of swimming and time for a break. 3100 yards today. mainset of 20 x 75s, 4 x 150s, 4 x 50's.

WOD of 21 burpees, 500M row, 15 burpees, 500M, 9 burpees, 500M - time was 10:54...thought I had done this workout before, but couldn't find it to do a comparison.

Did 100 situps and some back extensions to finish the day off.

Wednesday, June 16, 2010

uh oh...

Am back from the gym and in the process of doing a WOD, tweaked my back. I'll have to do lots of stretching. The workouts today were:

4 x 800's at 5K pace with 3 minutes rest in between - 3:58, 3:56, 3:56, 3:54

20 minute AMRAP (5 -80# deadlifts, 10 burpees, 15 squats) - this sucked. Got through 8 rounds and stopped at 17:54 due to the pain when attempting to deadlift - pathetic that it was only 80lbs, but I must have picked it up the wrong way and felt something pull slightly in my lower back.

Swam earlier this morning - 1800 yards. 300/2x150's/3x100's - two times through.

Tuesday, June 15, 2010

Nature all around...

Ride today. Had I known I'd be surrounded by nature's creatures, I probably would have had second thoughts about the ride. A bee (or some large buzzing thing) hit the side of my head -didn't sting though, almost ran over a squirrel who couldn't make a decision on which direction to move, 2 chipmunks crossed in front of me (of course both times on a downhill) and a small bird flew about a foot in front of my tire. Did the 26 mile loop TT - time was 1:25.55. Did it off my stop watch since my odometer is not functioning properly. It was 30 seconds off my fastest time...I'll take it since it was the first time in the new positioning.

I decided to swim again today. I just want to feel better in the water. I may try and go a bit more often than 2 times a week, but not all out efforts. I wasn't going at it like yesterday. Total yards 2000. 1000 warm up, 12x50's on :55 kick down, swim back and then a 400 IM swim. That's it.

Monday, June 14, 2010

100s and a WOD

Swim: warmed up with 1000 yards and then did the 8x100's - did them on 2:30. Times:
1:17, 1:16, 1:15, 1:15, 1:16:, 1:15, 1:14, 1:15 - they were hard and my upper body and legs were fatigued (the last flip turn on each 100 was brutal).

WOD - 21/15/9 of 26lb KB swings, squats, situps...felt strong. Time: 4:24.
Missed the back squats yesterday so did 10 at 115.

Finished with some back extensions and planks - 2nd day where I did 2 for 60 seconds. Tough, but didn't quit.

Sunday, June 13, 2010

A little dog borrowing...

another day of lacrosse - 9:45 -3pm. The day just goes. I was disappointed I didn't get my swim and back squats in, so instead, after a light dinner I headed out to do a walk/run the hills program. I felt great on the first hill and then stopped at a friend's house to borrow her dog for the rest of the time. Missing mine.

So, I thought I'd walk a bit and then run these hills, however, the dog was moving so I just went with it. I did manage to tire her out a bit by the end. Total mileage was 3.2...I ran almost all of it in an uncomfortable pair of shorts (not spandex) and I worked each hill unlike my run in the Rev 3.

Time for a shower and a little bit of reading. Last week of school for kids! Got to make the most of it next week!

Saturday, June 12, 2010

Had to get moving plus readjustment test

Today was a full day of lacrosse! Fun! All 3 going in different directions. Got home around 3:30 and was ready to do something. Went to the gym and did the 30 minute bike while watching the England vs. USA soccer match...exciting! Got in 10.79 miles, heartrate 129, avg mph 21.3...mostly at level 14/15.

Then downstairs to do the 50 25# thrusters for time. Usually I like to do the weight WODs first and then the cardio, but today, I wanted to get my legs warmed up before doing those squat thrusters. Time was 2.24. Managed to get to 30 without breaking and by 37, my legs were doing the shaky, shaky.

Came home, started dinner, but then decided to go ride my bike for a test run. Yesterday I took it to Cycling Concepts to get a refitting. I had sent Dan a picture and told him of my shoulder soreness and he noticed that I was sitting way back on my saddle (which I do mostly for the whole race) because it's the most comfortable for my tush. So, after an hour, he ended up lifting my aerobars a good deal, pulling them back a bit and also making them slightly wider.

When I rode today, it was definitely a wierd feeling, but I felt so much more relaxed in the upper body and not like I was stretching so far to reach the aerobars. Hopefully it'll be a good thing. Happy that I went! Took a 5.5 mile spin...lovely.

Friday, June 11, 2010


Uhhhh...trying to take deep breaths but can't seem to get a good one. Headed to the pool for a swim. Ttl yards :2600. I felt as if I was struggling a bit, but went in there with a positive attitude:

Main set: 10x200s alternate free/back and descend (so the first 4 were pretty much warm up)
Ended with 2:43 for free and 3:00 for back (maybe I should do backstroke at Lake Placid : ) - just kidding)
Finished with 2x100 IMs - 1:29s and 2x150's pullw/paddles - 2:09

Gym WOD - Warmed up with 10 minute elliptical.
500M row/400M run (x3) @70%. Started up and felt tired - I actually got stronger and by the 3rd go around was faster on the row and run. Probably went at it 85% - 13:07 time.

Wednesday, June 9, 2010

Yesterday and today

Wednesday...3 sets of 12 - bench press 45#, kb swings 12kg (Vs. 20lb monday), knee-push ups, front squats with 25 lb body bar, pull ups on gravitron, sit ups. Didn't feel done even though I was a little tired.

Ran on treadmill for 20 minutes - 15 minutes at 4.5% incline running 10 minute miles - that darn Rev 3 course was in my head - and then the last 5 minutes at 1% incline running at 8:34 minute miles.

Took a 30 minute nap - thank god I set the alarm or I would have slept through having to pick up my daughter.

Overcast and wet roads, but decided to ride outside instead. Workout was 5K @80% (x2) with 3 minutes rest in between. 1st one: 9 minutes on the nose 2nd: 10:07 - more hills involved on this one. Ended up going 19.7 miles total avg. 17.2 mph overall - had to loop back after doing the WOD.

Thought of going to pool, but unmotivated so did 10 x 50 second stretch cords on 1 minute.

Easing into it again...

Yesterday I made my trip to the pool. With the soreness in my shoulders, I knew it wasn't going to feel that great. I was so tired I probably could have fallen asleep in the water. I swam 2000 yards straight trying to stretch out...there was no speed involved whatsoever.

Today, I'm hoping to get a nap in to catch up on some sleep. I feel exhausted. Mentally, I'm pretty good and of course, still thinking to myself, why I didn't run more of that race. It's actually pissing me off.

Today's WOD says to do what I did Monday which was the 3 sets of 12 for a variety of exercises. I will go do that and then may sit on a bike again or maybe take a walk, little jog, depending on the weather. It's hard not to want to go do a lot more than the plan says, but my body is definitely telling me that I'm not ready to go at the 100%.

Monday, June 7, 2010

the day after

Today it was beautiful out - headed out for a ride that was easy just to get the legs moving. Ended up going 20 miles but it took me 1 hour, 15 minutes...quite leisurely.

Got back and just wanted to do what the plan said which was 3 sets of 12 for bench press (did 45#), KB swings - 20lbs, pull-ups on gravitron (65lb weight), knee push ups, sit-ups on the equipment that you pull your legs up to your chest, and front squats with 15lb body bar. I'll probably be more sore tomorrow...that's usually how it works.

Finished up with the roller on the hip, glutes and quads.

Mowed the lawn too so I'm beat...again.

The good and the ugly-Rev 3

First off - I am so proud of the TriMax team!! It was a tough course and so many of you did well! While we all think we could have done better (see Martin/Dan's blogs), be content with yourselves for getting to the finish line of this race! Great job.

So - my blog: my time was slower than last year and while it was a tough race for me yesterday, I am glad to have done it before Lake Placid. Overall, where I went down hill was the run and in retrospect, I think I mentally defeated myself.

The swim felt okay. I felt like my stroke was strong and consistent through the dodging of folks...I made it through fine until the 2nd to last buoy where someone hit me in the face and my goggles came off. The one thing I noticed about wearing a wetsuit was that my arms filled with water quickly, so I felt as if I had water sloshing in there the whole time making me feel like I had to work a little harder. This will be resolved.

The bike - the first 15 miles were tough in terms of just getting my heart rate in check, but then I felt like I had found a groove. The pluses were that my legs felt strong throughout the entire bike - I never felt any tiredness in my quads - well maybe when I stood up on that last hill - but other than that all was good. 2 things learned: 1 ) from talking to Max I probably took in too much water. I ended up drinking almost 120 oz (hard to believe, but I'm pretty sure I went through 5 bottles and even if it was 4, it would have still been too much). I thought I appropriately salted and gu'ed but perhaps I could have flushed out the electrolytes. 2. Possibly need to check out my bike position, my back/shoulders were hurting. Overall, the bike felt good - I lost my odometer at 2 hours 10 min due to the salt/water corrosion that occurred, so that was a bummer, but made it in fine.

The run: this is always a challenge! I'm not going to complain about the hills. I was okay up until mile 3/4 and as I started climbing, felt my heart rate sky rocketing, so I chose to walk many of those hills. I made sure to get water, pepsi and salt throughout. I would run/walk to get to the aid stations. Had I run more, I would have had a much faster time, but I felt overheated and swollen and I had every intention of finishing the race. I was disappointed in myself for not mentally breaking through it, but it will not defeat me.

The race is over - today, my quads feel great (thank you squats), my shoulders are a bit sore, but overall, I feel pretty good for having raced 6 1/2 hours. I will take what I've learned and use it to fuel my spirit for IMLP - here I come!!

Saturday, June 5, 2010


The last few days have been a blur and it's hard to believe the Rev 3 is tomorrow. I'm wishing the weather to be better than predicted, but I'll take the rain and cooler temps vs. hot, humid and sunny. Just don't give us thunderstorms!

Friday was a rest day although I was exhausted by 9:30. I was stressing about my bike. Took it to Benedorm to have them check a spoke only to have them tell me that my rim was bent. I probably could have gotten through the race with it fine, but it would have been just another worry. Thank goodness Max wasn't racing and I was able to swap his rim onto mine. After popping one tube and getting a new tire onto his and changing the tire 2 times, I was covered in grease, but feeling a little better about changing a blown tire should it happen.

So that brings me to today. Woke up early 5:30. Got my coffee and off to do 20 minutes of biking and 20 running. Honestly, my legs felt good, but I still felt a little tired breathing wise - but I'm chalking that up to the humidity. Preparations are in place for dropping the bike off today (maybe I'll see some of you there) - I'll be shooting over to Quassy in between tournament games in Newtown for Sutton! Always fun!

Until tomorrow! Go Trimax Team!!

Wednesday, June 2, 2010

bike, run, swim

Wednesday - 33 minute bike ride to feel out legs....4 or 5 pick ups. Avg. speed 19.6 mph. Total distance 11 big hills -rollers. Felt good.

Today - 8 x 200's at 75% - should have been between :59 - 1:02, but ended up a little faster...going :58 to start and ending at :54. Legs felt a little tired but loose and I wasn't out of breath. Warmed up with 1/2 mile and down with a 1/4

So sweaty, but went to the pool to get the wetsuit feel...probably not a good idea to put it on when took forever. Plus, I got in and only did about a 150 and then jumped out. Had enough. Arms felt good, but such a weird feeling to be in a confined outfit. Hopefully it'll go on a little more smoothly on Sunday once I've either pammed or body glided myself.

Got home and read blogs & saw that Ariel's in IMLP! The more the merrier! So happy he found a race- made my day!

Tuesday, June 1, 2010

swim and squat

Swim today. I thought about using my wetsuit but don't think it'll happen until race day... didn't feel like getting it in the chlorine. Completed 1800 yards. Main set:
8x50's kick/swim on :55 and held 45's
150/100/50 x 2 - times 1:59, 1:17, :37, 1:58, 1:16, :36

Gym WOD - 5 sets x 3 squats at 70%. Ended up doing 95# for 1st and last, and 85# for middle 3, working on getting low and form.

Monday, May 31, 2010

taper week

Many of you are in the same boat as're all probably looking at your plan and saying "that's it?" I have to remember that it's taper week and that strange things tend to occur. Being a swimmer for so many years, I've gone through this many times. You start to question your training, you may feel terrible and out of breath when doing a short workout, and your brain is telling you that you need to do more. I'm doing it today and need to remember that by adding more to my workout for the day is not going to make me any stronger for fact, it will probably just make me tired. So I'm going to the track and doing the workout that you all said was horrible...but I'm probably going to go at it 80%.

ok - back from and point. Felt terrible. I think I was going harder than 80% because I was breathing so hard. Final heartrate was 180+. WOD - 400M run, 50 squats, 10 burpees (x3) - time 12:09. Just noticed that it was supposed to be 4 times, not 3. Oh well. I warmed up and down with 1/2 a mile.

So that's it until tomorrow. Maybe mowing the lawn will count as a workout if I push the mower a little faster. : ) Happy Memorial Day!!

Saturday, May 29, 2010

LSD run

Run day today. Wanted to take a rest day, but think we're going to Lake Compounce tomorrow. So with that said, my legs were tired. Got in 8 miles in 1:10 - felt okay, not great. Looking forward to chilling for the next several hours through tomorrow.

Friday, May 28, 2010

Bike and transition practice

Today I went for my 25 mile route...time was 1:26:39. That's 45 seconds slower than my PR. I felt stronger than usual and didn't stand at any point on the hills so I was pleased with the effort. Just a little frustrated that the time doesn't get faster when you feel faster.

Did a quick transition into running gear and went for a mile just to feel it out. It's gonna be a long 13 miles...let's hope the weather's like today.

Thursday, May 27, 2010

Swim and Helen

Total yardage in pool - 3600.
Main set:
2x400's - on 6min - 5:37, 5:33
4x200's @ 3:15 (1 &3 free, 2 & 4 back) - 2:45, 3:05, 2:43, 3:02
8x100's kick w/ fins on 1:30
Legs were tired today

HELEN: 10:50 - beats my time from March by 29 seconds. KB was 20lbs (the 12Kg was too heavy on my shoulders - especially after swim). Pull ups on the gravitron with 60lbs.

Wednesday, May 26, 2010

Hot track!

I probably should have saved this workout for a cooler day, but it was on the plan, so went for it.

Jogged to the HS (approx. 2 miles) as warm up for the track workout of 10 x 200s at 5K pace. I could have probably have backed off a little on the speed but just wanted to get them over with:
Times: 54, 52 (after this one, the grounds keeper came over to tell me that this was not the day to do this - I replied that I'd be racing in the heat, so I might as well get used to it :) -
The rest of the times were 51, 49.2, 49.3, 49.7, 49.5, 54 (no idea how so off), 48.7, 47.8.

I was boiling but wanted to do this other CF workout since I was already sweaty and didn't feel like going to the gym to do shoulder presses. Instead substituted 50 stepups/40 box jumps/30 situps/20 knee push ups/10 burpees x 2 for time - the bleachers were there for the first 2 and then I ran down the ramp to do the rest. Total time was 12:59. I was surprised. It felt so much slower than that, but I was pleased....a little slower than last time, but it was justified by the previous workout and the heat.

As I'm walking across the field, there are 2 girls in their bikinis applying lotion and sunbathing away during their free period. Too funny! Anyway, didn't have my car, so ran back home (about a 1.5 m worth and then walked 1/2 mile to cool down - which didn't really happen). Shower please.

Tuesday, May 25, 2010

State Hwy 539

The last time I rode this hill (a cut through from 189 to 20), I swore I wasn't going to do it again. - that was 2 years ago. I suffered. Today, I didn't feel like riding the same old route, so I took St Hwy 539 on...that is a mother of a hill. I was standing for plenty of it and it never seemed to stop. Definitely a hill I should continue to attempt to conquer.

Anyway, beautiful day for a bike ride (not a run). Ended up going 31.6 miles - 1:54. Avg. 16.6 - top speed got to 41.7. Fun and enjoyed the sun with the sweat. Working on that biker's tan for sure.

Monday, May 24, 2010

breaking through it...

Glad to have the swim day...was contemplating switching it up to bike today instead, but will do that tomorrow. Today..3600 yards.
  • 5 x 150s on 2:30 (held 2:00 on each one - i was so annoyed that i couldn't break that 2 minute mark so I swam an easy 150 and continued with.....)
  • 3x150's on 2:30 - YAY - breakthrough....all 1:58s! I'm not sure how I hold those times exactly since i don't feel the same on any of them - so gave myself another 150 easy and then....
  • 1x150 - 1:56. D-O-N-E
  • 4x100 IMs on 1:50 - went 1:27, 1:25, 1:25, 1:24...felt like crap but pulled off some decent times.
WOD at gym - (500M row/30 25# barbell thrusters) x 4
I was ready to do this workout with enthusiasm but as soon as I started thrusting, I could feel the tiredness in the arms and legs. I did my best to work hard through it, but felt more like I was going through the motions. Total time: 17:03

Saturday, May 22, 2010

squeezing in a run

Mom just got into town from SC. Also, had a lax game in South Hadley, Mass (we live in CT people - don't understand why we need to schedule with MA teams!). And knowing that there is a full day of stuff tomorrow, I knew I had to get a workout in today.

It was about 2pm before I got out and it was hot. I haven't gotten into a routine with carrying a water bottle, so I went without. I went 8 miles on the nose and hit it in 1:11.52. Let's just say that by the time I finished, I was parched and my feet were hot!

Friday, May 21, 2010

No indoors today

I had to ride today...the plan called for 3/6/9/12 mile check points...I did my best to look at the times, but to me it didn't really matter since the course was constantly changing, 9:31, 20:02, 28.44, 48.50 (much of it up hill - rt. 219).

Ended up riding 43.2 miles - time 2:27 - avg. 17.5, max speed 41. Came home and jumped on the treadmill for a mile. It didn't feel great to go into the run, but it was manageable. Nutrition on the bike was good and took in 3 full water bottles. Still thinking about Sue who's out there tackling her century ride - you go Grigely! Hope you wore sunscreen : )

Thursday, May 20, 2010

pool & more situps?

(300 free, 200IM, 100 Kick) x 4
300's - 4:30, 4:11, 4:06, 4:05 / 200IMs - 3:10, 3:04, 3:03, 3:03
3x200s pull descend
Total yards - 3500

WOD - 21su, 200M run, 18, 200M, 15, 200M, 12, 200M, 9, 200M, 6, 200M, 3, 200M - 9:59

.9 mile run around my block in the sneakers...7:10. Done and ready for lunch!

Wednesday, May 19, 2010

Enough with the sit-ups!

Another AMRAP for 20 minutes: 4 burpees, 8 knee push ups, 12 sit ups (this was the worst). Managed 16 rounds and 2 burpees.

Run WOD: Tabata 5K. Since I kept the treadmill running for the :20 on/:10 off, it was difficult to figure out exactly where 3.1 miles would be. So instead I did the tabata 60 times (30 minutes) and got in 4.29 miles (with treadmill going)- pace was between 7:03 and 7:09 for most of it. Tried out some new sneakers which don't have as much arch...don't know yet if they're going to work, but they weren't too bad.

Is anyone else as tired as I am?

Tuesday, May 18, 2010

pool, quick row, quick CF WOD

Pool workout: Erica and Ariel did those 8 x 100's so I went for it today.
Warmup - 500
Mainset: 8x100's (first 4 were on 2:30 and the second 4 on 3 minutes)...lactic acid buildup for sure.
Times: 1:15, 1:16, 1:15, 1:15, 1:15, 1:14, 1:15, 1:13
Did an easy 100 and then asked the lifeguard if I could go off the blocks for one more 100 for time...weird feeling, but fun...time was 1:11.5/1:12. My arms were dead.
Total yards - 2500 (got some 50's in there fly and back with fins)

Gym workouts:
#1 - 1000M row for time - 3:58
#2 - 21 25#KB, 42 sit-ups, 84 squats - 2 times through - time was 8:17
My butt bone is hurtin' today. Also, attempted the 35# KB but felt a twinge in shoulder so dropped weight.

Monday, May 17, 2010

it's hot out...

Today I didn't get to workout until after 1:30...ran 5.75 miles in 51.40 was hot and I felt dehydrated. I hadn't had enough to drink the day before, and also hadn't had enough from the time I woke up until 1ish. Gotta get used to the heat!

2nd WOD- 250 situps for time: 9.52! Better than last time - 11:14. This time I paced myself and didn't go off like a shotgun. Happy with the result.

Sunday, May 16, 2010

Beach rock bear

Today was a day that I was looking forward to - I had my riding buddy Sue with me and we set out to do the "beach rock" ride. We were definitely moving, but got some talking in there too. Overall my time was better than last time riding - I covered 39.5 miles in 2:30, while last time it was 37 miles in 2:23. This go around I averaged 15.6mph, while last time it was 15.4.

It was a beautiful day and while we were just about half way through and climbing, we saw a huge black bear in the middle of the road (Rt. 181). We did stop since it seemed to be wandering from side to side and wasn't going into the woods. We had to make a decision and we certainly didn't want to turn back and go a different route. So as soon as we didn't see it for a few minutes, we started pedaling (of course, Sue made me lead the way) heart was racing for fear that bear was going to come after us, but once we were past the point, I could breathe again and enjoy the rest of the ride. Today the time went by more quickly - thanks for the company!

Friday, May 14, 2010


CF Cindy today(AMRAP in 20 min - 5 pullups (gravitron), 10 pushups (knees), 15 squats...did better than last time - my arms are getting stronger - the pushups definitely moved more quickly. Completed 21 rounds in 20:04. Last time was 5 squats short of 19.

2nd CF WOD - 5 minutes on, 2 off (4x). Distances on the gym bike:
1.92 miles level 15
1.95 miles level 16/15
1.98 miles level 16/15
2.02 miles level 16

4 miles extra at level 15 (11 minutes of just riding :))

Thursday, May 13, 2010

top half works - bottom not so good

Pool day...wasn't really motivated to do a lot, so after reading everyone else's blogs, thought I'd do a 1000 for time. Warmed up with 400 and felt loose in the arms, but legs weren't moving. Gluteus maximus muscles are sore...but that didn't matter. My time was 14:10. I felt great, breathing wise and stroke wise with the pull. But of course, doubting myself that I may have missed 2 laps, I felt like I need to do something else to see where I'd come in. So off I went for a 500 (for time, but definitely didn't feel as smooth since I had put most of what I had into the 1000)...came in at 6:56. Okay...I can justify that I did do 40 laps. So after a quick 150 warm down, just one more distance to see what the time would be...200yards. Came in at 2:39. That was exhausting, but I'm so glad I did it. Swimming is strange like that for me...some days when I'm least expecting it, everything clicks. While other days when I'm excited to get in the water, I feel awful!

Next WOD was 20K TT -it started off rough and continued that way- the course not too hilly, but my legs were dying. Avg mph was 18.4. Total time was 40:10. Did total of 18 miles in 58 minutes.

Sometimes you just gotta be happy that one thing was workin' out okay today.

Wednesday, May 12, 2010

Gonna feel this

Today's WOD was 100ft walking lunges, 10 burpees and 25 situps (3x) - time was 10:35. I am going to feel this tomorrow and the next day. The burpees were painful after doing those lunges - nothing left in the legs to get those jumps out, back in and up.

WOD #2 was 400/800/1200/800/400 for time with same amount of rest as the running time.
I was happy with these - probably should have pushed more in the beginning, but since it was soon after the lunge workout, I was getting the feeling back in the legs. Times: 1:50, 3:38, 5:25, 3:31, 1:39.

1/2 mile easy run and then lots of rolling - stretching afterwards.

Tuesday, May 11, 2010

welcome back KB

First on the docket...swim: 2600 yards
Main set:
4 x 200's on 3:15 - 2:45, 2:43, 2:45, 2:46
100 easy
3 x 200's on 3:30 -2:43, 2:43, 2:43
100 easy
1 x 200 2:41

Felt okay. Went to gym to get the WOD in. 400 M run/21 25lb KB/400M/18/400M/ 15KB/ 400M/12 KB/ 400M/ 9KB/400M/6KB/400M/3/400M/1KB. out of breath by last 3 400M runs...19.29 minutes (thought i might have done a double on the 12KB set, but who knows...treadmill stopped after 10 minutes so had to restart and lost a little bit of concentration).

Monday, May 10, 2010

brick- well not really

I swapped out tomorrow's workout for today...40K TT - I really do not like working out in the afternoon. Got on my trainer and used some of that inside energy that had been stored up all day. 55:45 - averaged 26.4 mph and heartrate stayed in the 160-170 range (checked it several times). That is a lot faster than my last 40K which was in February..a little more than 3 minutes faster, but then again, who knows with the trainer if it's in the same exact position as before - I did have it on the second highest gear.

The brick part was sad, but I had to pick up Hagen at the HS and by being there a little earlier I got on the track and did a mile. Legs didn't feel too bad, although 1) it was only a mile and 2) i wasn't going very is still windy and cold.

Sunday, May 9, 2010

a little bit of this and that

I just wanted a run by myself, so dropped the kids off at Ironworks and headed out to the Granby/Simsbury bike trail across from the ISCC. Did 5.6 miles in 51 minutes.

Then saw a small dirt hill at the back of ISCC - did 5 sprints up it (about 40 seconds each) -used the downhill to catch my breath before staring back up again. Trying to emulated the uphill dirt run of Rev 3 that goes for 4 miles...brutal.

Next, headed to the Ironworks truck and saw no kids outside, so grabbed a 12 lb medicine ball and did 25 wall balls. Then grabbed a 45 lbs bar and did 10squats and 5 thrusters.

4 sets of 20 stairs and done. Windy but nice morning.