Friday, April 30, 2010

yesterday was a blur. days are flying by. tomorrow is may 1! ugh! can you sense my panic. anyway, didn't have time to blog so doing both today...

swim yesterday - 3100.
main set:
500 Free
2 x 250s Free
2x 200IMs
4x100s descend kick with fins

nothing impressive to report

Today: limited time again. How do people work and get it done between kids/sports/errands/exhaustion? Gym- 5 burpees/10pushups/500 M row - AMRAP in 20min. I got 6 rounds in, 5 burpees, 10 pushups and 100M of rowing. Felt pretty good. Then jumped on the bike...did 1 mile - 2:34, 2 miles in 5:14 and 3 miles in 7:45. That's as far as I got before I had to get myself ready to pick up a child at school. These kids are crimpin' my style...just kidding.

Wednesday, April 28, 2010

beat red

it's 20 minutes later and my face still has the burning sensation of heat just coming off of it. the workout today is not one of my favorites, but it definitely gives you an idea of where you are fitness wise. i hung on, but it hurt. i worked through my foot pain (which means i ignored it)...the WOD was 4 x 1 mile runs with 8 minutes in between: times 7:19, 7:18, 7:14, 7:09 - all on treadmill at gym.

Every time i got past the 1/2 mile mark, it was a mind game of how i was going to try and keep going at this pace without touching that button. i think running a half marathon is easier than these mile repeats.

Tuesday, April 27, 2010

ride and thrust

Limited time...25K TT - on trainer inside- felt strong - 36:42. Then since couldn't get to gym did 5 x 20 20lb medicine ball thrusters for time... :49, :48, :48:, :46, :45. Heartrate through the roof. How my kids did these last weekend is beyond me....they are strong!

Monday, April 26, 2010

swim and #'s

strong swim today.

main set (no warm -up) - goal to pick up speed as descending:
500 - 7:19
400 - 5:41
300 - 4:08
200 - 2:39
100- 1:15
100 easy
4x50's on 1min - :37, :37. :37, :36
100 easy
4 x 25's on 30 - 17, 17, 18, 17
Total yards - 2500 yds

2nd workout - 10/9/8/7 down to 1 of Burpees, squats, situps - time 8:14. I swear I had done this workout before, but I can't seem to find my blog about it. I'll keep searching.

Saturday, April 24, 2010

I was planning on doing the 10K river run tomorrow, but due to Max being gone, Sutton having a game in Fairfield and the weather looking terrible, I opted to run today instead. I did 6 miles in 53 1/2 minutes- considering that my legs felt pretty tired, I am okay on the time.

I thought the run was all I'd get in today, but was feeling guilty for continuously choosing to ignore the CF workouts. I was supposed to do a CF set of 100ft walking lunges, 10 burpees, 25 sit-ups (x3) but since I tried lunges and it hurt my foot, I substituted in 50 squats instead and did the set 4 time was 12:20.

Friday, April 23, 2010


Headed to the pool early and then turned around when I got there - plans for the kids came up. I knew I'd be able to get back in later, so no big deal.

Got in and warmed up. For the first time ever, on both sides of me, there were some pretty good swimmers so I was pushing it a little more than usual.

Main set:
12x75s which had kicking and swimming all 4 strokes.
4x100 IMs on 2min and I held 1:25s,
3x100's free on 1:40 and held 1:18s
1 x 100 free - hit a 1:15

I was pretty pumped considering it had been a while since I'd been at that time. So all good...3100 yards completed in about 50 minutes. That's all I got in today.

Thursday, April 22, 2010

Getting better

I had a wonderful ride outside today. To get out in the sun and to be by myself and with nature was just what I needed and I felt like I had gotten a bit of my energy back. I went a little more than 37 miles today in a time of 2:23. The route was "Beach Rock" - out to 219 and around the reservoir and back down 20 to Simsbury Rd to firetown and home. It is very hilly, but I'm sure simulates the ride closely to that of Lake Placid. The hills didn't seem as bad as I had remembered them and I was also thankful that there was not much wind. The last few times I rode this course, I can only remember my time being over 2:27, so I'm pretty happy with today's ride, especially since I know I probably could have gone harder in some spots.

On a separate note...thanks to everyone for their kind thoughts. It's been a rough couple of days but as time passes it is getting easier to get through the days.

Monday, April 19, 2010

Three days worth

a sad day - april 19th - i put georgia, my 14 yr. old lab, to sleep today and i am grieving. i am lacking so much sleep since i stayed by her side all night...the hours went by so slowly, but i'm glad i had that time with her. by the afternoon, when my eyes were almost so puffy that I couldn't see out of them, I felt i just needed to get out of the house. i went to swim - i felt horrible. 2000 yards of garbage. tried a set, but wasn't going anywhere. this feeling will pass, but for now, I just need to work through it. :(

tuesday. the morning was tough - it was part of the routine. saying hello, taking her out, feeding her. and i wasn't able to get a good night's sleep so up at 6am anyway. By 8am, I felt a little stronger so I told the kids I was going to go for a quick run. It felt good to get outside and breathe the air, but there were definitely moments when i was heaving from passed quickly enough. 4.5 miles in 39.08 minutes and then cooled down with our walk through the woods.

day 3 - back on the CF wagon today. I managed to escape from the house for an hour and had a 5K row and 12 x 100M (between .7 and .8) runs going every minute. 5K time was 21:47...I believe it is a bit slower than my best- couldn't seem to locate the date I last did it. I was a bit worried about the shoulder, but it seemed okay. The runs were good although I do feel pain in my right foot still- held 7:03 minute mile pace. I am tired. But it too, shall pass I hope.

Sunday, April 18, 2010

Long weekend!

Long weekend...not a lot of sleep..max's friends were visiting which was fun, had some of the kid's friends over last night plus sleepover, so to bed late 2 nights in a row and up early for my dog who is hanging in there. Yesterday, thank goodness, was a rest day. Ii have to say that I am pretty awful on these days with the eating - I just seem to go from eating junk to eating more junk- gotta change the tune on that one.

Max is still gone and with the kids on vacation - working out has to be flexible. So the kids had a cross fit session today for an hour. I used that time to get on my bike and ride - it was 45 minutes and 13.5 miles...headed up to 20 via County road and then back into Granby and to the ISCC- a windy one. When I got home, I jumped on the treadmill and did a mile/50 sit-ups (2x) and then did a few 10lb weights on the arms just to keep them moving...still working out the kinks in the right shoulder and the foot. Oh so fun :)

Friday, April 16, 2010

Indoor ride today

A great birthday yesterday- it was beautiful out. Thanks to all of you for your birthday wishes!

Today was A 5x5 mile bike ride indoors (taking about 2-3 minutes in between)...would have been nicer outside, but hard to keep track of times and boy, it's chilly today. Times were really consistent and my legs were dead afterwards: 12:58, 13:06, 12:59, 13:01 and 12:53. Level 15, heartrate between 147-150.

Wanted to do the row/box jump/pushup workout. Tried a box jump and swung my arms to get up and felt the pain in the right shoulder - not worth it. Another day.

Thursday, April 15, 2010

No longer a 35-39er

Yesterday, I was happy to see the sun so i set out on my bike for a 26 mile ride. Total time was 1:33 on the route up 44 to 219 and back to Cherry Brook and down 309. It was windy again, but I didn't mind it. I'm actually getting used to wind : )...although, I will be smarter next time and check how strong it's blowing before heading out. Today looks like a stellar day for another ride, but the wind is going.

Today I am offically in the new age group of 40-44. To celebrate (not really) I went to the pool. I did 3000 yds. Main set was 4 x 200s kick with fins (held 2:40-2:45) and then 10x75's swim-held mostly 1:03s - last 4 were under 1 minute (a bit more acceptable). All was hard - stroke is not there and I've done something to my right shoulder so I've got to ice and stretch it.

I feel like I've been neglecting cross fit a bit since my shoulder won't really allow me to row, throw a kettlebell, do a pull-up/dip, thruster or deadlift. So I went to the track, warmed up with a mile and then did 50 squats and 400 M run (x4) - final time was 13:30. I was huffing. Not pretty. Not to complain, but more to document my woes, my right foot metatarsal bone (or the bone on top of the foot) is throbbing and it's painful to wear shoes. I've got to replace my old ones and probably run better. Searched the web a ton - love trying to diagnose myself...not always a good thing, believe me.

The rest of the day was lovely! Lunch with a friend, dinner plans with the family. All is good.

Tuesday, April 13, 2010


I had attempted to get to the gym early knowing that I had a limited amount of time, but I forgot something, so had to turn around which made me realize that I didn't have the time I wanted, so I waited until later to work out. I definitely like getting my workouts done in the morning. Anyway, i went to the gym around 1:30. I decided to start with a 25K time trial on the bike. It stunk...the time was 40.58 - that's 3 minutes off my best and I felt like I was working hard.

After I was warmed up, I decided to take a go at the 5 max deadlifts on the plan so I loaded up the bar to 150 and went for the first attempt. Something was about to pop in the shoulder so I put that bar right down. Took off all the weight and did 20 reps at 45lbs. Then did some jump rope and ab sets. Disappointing. Gotta find the power and focus again.

Monday, April 12, 2010

Tired but plugging away...

Yesterday, I got in a 10K run - I did feel okay starting off but by the end I felt tired and was having a bit of trouble breathing...took me 55 minutes. Needless to say, my body hurt the rest of the day - maybe it was heartburn - just felt a little pain in the chest and was hard to get a full breath in. I was so tired that at 6:30 I laid down in bed and fell asleep until 8 (when Torben came up to say goodnight). I was up for 1 1/2 hours getting lunches ready, doing laundry an then back in bed by 9:30. I just wasn't feeling right.

Didn't wake up great either, but figured I get to the pool at least. Ended up doing 3700 yards:

Main set was:
4 x250's on 4:30- times were 3:33, 3:29, 3:29, 3:28
4x150's on 2:45 - times were 2:04, 2:05, 2:05, 2:03
4x50's on 1 min - times: 37, 38, 37, 36

Times were acceptable considering that my shoulder still is sore from those darn thrusters/dips.

Friday, April 9, 2010

All over the place

I struggled today in the pool. My triceps were so sore it was difficult to feel any part of my stroke. I mustered through 2300 yards with the main set of 5 x100's pull, 5x100's kick (fins) and 8x50's with fins swim.

Went to the gym. It said 100pull ups for time. I wasn't ready for that. I hit the treadmill and did a 5K - while I started off just running, by .2 miles I wanted to push it a little, so I ended up descending within each mile which gave me a final time of 24.23. It's an okay time, but I felt pretty good the whole time and the fact that I could continue to increase the speed says a lot about my endurance. Amazing how short 3 miles is after 26.2.

Then I went upstairs to the gravitron and stared it down. While I was not up for time trial version of pullups, I did want to get them in. I ended up pulling 1/2 the weight of what I did last time and did the 100. Back down to the treadmill for 1 mile on a 5% incline to work the legs a bit more and then done. I think tomorrow will be a rest day.

Thursday, April 8, 2010

quick one

Had a limited amount of time to get a workout in...on tap was 500M row, 21 box jumps, 21 push ups, 500M row, 15/15, 500M row 9/9 for time. I opted to swap out the 500M row for a .3 mile run since I was at home. Total time - 11:01. The worst part was the push ups since my arms are still so hurtin' from yesterday.

Ended up doing 2.5 miles run total (.5 to warm up) and 1.1 a 8:10 pace after the .9 in the WOD just to get a little more in.

Wednesday, April 7, 2010

worthless arms...

That was not a fun CF workout...21/15/9 45# thrusters/dips (pulled 60lbs). time 8:02. I can't feel my arms - and i'm getting a tingly/shaky feeling when I try and touch my head...upper body very fatigued.

Now to cover the lower body. 20 x 1minute/:30 seconds rest - noting distance. I spun outside in the lovely sun. Lots of sweating, but had to get in a little tanning too. Went 10.47 miles. Average heartrate in the 170s.

I had some lunch, got some stuff done and then I just had to get out and ride a little bit...just too nice. Went 13 miles -40minutes. Didn't push it except when I was going downhill, just enjoyed it.

Tuesday, April 6, 2010

Who would have thought?

10 minutes out and then 10 back. Did exactly same distance (1.24 miles) each way. Definitely hard to get going right away but no pain in the knee and no calf cramp - I'm all set!

2nd WOD was 250 situps for time. Now, I thought this would be easy. If I had to do 10 more I would have failed. I could barely crunch up toward the end. The first 50 were a breeze and then it was slow mo from that point on...time was 11:14. Ouch.

Monday, April 5, 2010

back to business -need to focus

i did not have fun in the pool today...who wants to be there when you can be outside - it was a little windy though, so maybe it's good not to be on the bike. 2000 yards:

500 - 7:25
400 - 5:38
300 - 4:10
200 - 2:45
100 - 1:19
Was supposed to pick up speed - did a little but still felt slow

10x50's stroke on :55.

Gym for 7-7-7-7-7 back squats. Worried about my knee, but it felt okay. By the end the legs were shakin' furiously. 95-115-125-125-130 (failed on 6th one - bar came crashing down and so did I - thank god for those extra bars hanging there to catch the weight. Phew!

Sunday, April 4, 2010

runnin' & sunnin'

I opted to get outside for a run today. Couldn't resist the warmth on my skin. I hung in there for 5.5 miles - I wasn't going fast, just feeling everything out. The calf wasn't bothering me as much as my left knee. I'm going to stretch everything fully tonight and then hope to return to my CF regimen by tomorrow.

Saturday, April 3, 2010

25 mile loop - did it March 2nd in 1:28.53. Today went 1:25.50 and felt like I could have pushed it more. Maybe I'm a bit tapered since I've not been CFing for a week due to the calf. The biking doesn't seem to bother it but my knee is feeling a little tweek, so I'm going to be careful not to screw anything up. Could have kept going for a lot is beautiful. And no motorist problems for me, unlike poor Martin. Yes, always important to keep head up and be aware of the idiot drivers that don't think you're going as fast as you are. Happy Easter!

Friday, April 2, 2010

Too nice

I hope everyone got a piece of sunshine today. I counted zillions of bikers out there today. I wanted to do a CF workout, but having the kids around and everyone wanting to be outside, I took them down to ironhorse, dropped off sutton and attempted a quick run with the boys ripsticking and biking with me. It's not really that fun when they're next to you. Anyway, I went for 15 minutes - I wasn't ready to run. The calf still hurt.

A few hours later, I went out on the bike for a good ride. The hills that I always thought were so hard were not and I felt pretty strong. I just have to get used to riding in the saddle again - that's the part that hurts most : ). Went for an hour and covered 17.5 miles over a fairly hilly course- just happy to be out there. Missing my riding buddy though, Sue, and will have to find the time to get some joint rides in...soon, my friend, soon.

Thursday, April 1, 2010

pool again & that's okay

I went to look at my plan said - lots of deadlifts and 400M runs (x4) and then had 4 x 5K bikes....I think the plan is wrong. Can't be right for today. Gotta be a typo. It's just not happening. My body is still recovering so to the pool is where I went.

Had a good workout - 3000 yards. Main set was 10 x150's. 4 x 150's descend (last one was 2:03) and 4 x 150's back descend (last one was 2:14) and then 2 more 150's free - held 2:04s for both. Felt pretty good...had a hard time pushing off walls because of the calf muscle but it's way better than Monday. I look almost normal walking now.