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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Tue Jun 14, 2011 3:50 pm 
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Drove home from Maryland yesterday. Due to road construction it ended up being a long drive. I got myself reorganized and went out for an easy road bike ride with my husband on his new R3!! which had me wanting my new R3. I called my bike shop today and said if they can't get this located I just want to order it from Cervelo this week so that when they make it is july I get one! Im pretty excited for it!! Our ride was mostly flat and we were out for about 50 minutes. This morning I went for an easy 20 minute swim. I tried to focus on my form since I am not going for time. Did the Crossfit Endurance Recovery WOD too. I actually feel good expect for my knee. I am going to try to let that recover this week so I can have a good trip to lake placid. Im back on the ice and actually it is better than I expected it to be after eagleman. Maybe that is a good sign and means it is healing. most likely it is just because there were not any hills to deal with down there.

@rob - i would normally eat a clif bar before hand but i just didn't feel like i could stomach it. I do think it would have worked out better had I done that. Or at least an energy gel before the swim start. I'll work on that for next time.

Thanks everyone for all of your kind comments about my race. I was feeling a little down about it because I know I am both fitter and faster than my times showed. But sometimes doing these endurance events are not about how fast you can go but really about what you can endure. can you stick with it when things are not going well for you? I am using it as a learning experience. I was saddened by it because i put so much training into it. But it was still a good experience. I know what to expect next time and in reality if your not winning the thing which i am def not going to do who really cares how fast you go. we all get the same finisher medals at the end. That being said I will be faster next time! i just know it!

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Wed Jun 15, 2011 7:02 pm 
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I registered to do my first Full Ironman Event today and it is going to be NYC on August 11, 2012! I am really excited to have a spot in the inaugural race. I think this particular race is going to have special meaning for me as I used to live in NYC and it has always had a special place in my heart.I'll probably be crying my eyes out Ill be so emotional about it! Let's hope I can run over the GWB without any issues! the swim in the hudson has to be the least exciting part of the race although I expect it to be faster swim times. I doubt there is any majoring climbing since they are using the palisades. Overall it will be a real mental and physical test not only on race but in the next year while training for it. I've always had HUGE respect for ironman athletes because I really believed that is was something that I could not do myself. It's just insanely far. But after training with Jay in triathlon for a year now. I know I can do it. When I started this last season I remember doing a duathlon as my first event and just thinking wow this is going to be tough! And then year later I raced my first 70.3. And while racing is always hard work i have seen my progression over the last year and I really look forward to seeing where I will be in another year from now. It hasn't been the easiest year for me training wise with various injuries to deal with throughout the season but i've learned a lot and im looking forward to this next challenge.

Another easy training day just recovery stuff. had a 30-40 minute easy bike ride on the schedule so I just used my bike to commute around today. I also did the Crossfit Endurance Recovery Wod. I am feeling good since Eagleman. I also went for an ART session on my knee. The doc said the tissue quality is getting better. He thinks my plan of training in placid this weekend and then seeing how the knee is and adjusting the schedule around it is a good one. I will go back to him next week and after placid and get another tune up. But then it might be time to rest the knee a bit and let it fully recover if necessary. We'll see how it goes up in Placid. He agreed that swimming and doing crossfit exercises that don't aggravate it until it heals is the best approach. Testing out the cycling and running as it feels better to see when it is ready.

Tomorrow has a full rest day on the schedule. Ill finish packing my stuff for the weekend training. I am really looking forward to going to lake placid. I have never been there before but I hear it is beautiful. It will also be so much fun to train with jay and his athletes.

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Fri Jun 17, 2011 10:05 am 
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So happy you are doing IM NYC! I really look forward to reading about your training this next year.

Enjoy Lake Placid!

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Fri Jun 17, 2011 8:55 pm 
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Are you going to be at Vegetarian Summerfest this year?

I'll be there....finally!

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Tue Jun 21, 2011 1:33 pm 
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@lobster - i am so excited to be doing nyc ironman style 2!!!

@rc - sadly i doubt i am going to be able to make it this year. they changed the dates and made them earlier and i can't get out of work that week and they are not having it over the weekend so i can't even just come down for the weekend. However maybe we can still meetup while you are out east.

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Tue Jun 21, 2011 2:42 pm 
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Spent the weekend up in Lake Placid doing some training with Jay and some of his other athletes. Took Thursday as a full on rest day and packed my stuff etc. Friday was the long drive up to placid. Didn’t feel all that great after so much time in the car. And my check engine light came on so I had to go deal with that when I got into town because it’s a small town and your in the middle of the mountains. Not how I wanted to spend my time there but since getting back home would be necessary I had to deal with it. Thankfully it was able to be fixed rather quickly and I was able to make it for a portion of the swim workout. I only got in 1.2 miles but it was better than nothing. Mirror lake is awesome and I wish I could swim in it everyday! The water quality is good even if it is a little cold and I love the wire the buoys are hung on because you don’t even need to sight to swim straight! I drafted off of tom on the way out and then hit on the way back. It felt like I was swimming well which I mentally needed after the eagleman swim. Wish I had time for another lap but it would have to do for the day. Didn’t time the swim but it felt like a good pace. Saturday We took it to the Ironman lake placid bike course. I only did only loop because of my knee. And since my ironman is so far off there was no reason to push it through another loop and aggravate my knee even more. I did a little too much distance on one of the out and backs and ended up riding 60 miles. The pace felt ok on this too. The last 6 miles were tough because it feels like your riding straight into a headwind and you making very little progress. I wasn’t going all out because of the distance but it was a good effort. My knee hurt more than I would have liked probably because of the hills. It’s actually a pretty nice course. Afterwards took another dip in mirror lake with Lindsey while the boys did another lap. Another decent swim might have been a little short because our time was pretty quick. Felt good on the legs. Hung out on the beach reading for awhile. Then took another lap in the lake with jay. Mostly because I didn’t get to swim with him yet and I wanted him to check my form and give me some feedback on it so I can improve my swim. Felt pretty good swimming again. It was late so it was only a 1.2 miler again. I saw only because I never really felt tired during the swim. Which is fine since that is the farthest swimming distance I will be racing this year anyway. Sunday did a half-marathon or 1 loop of the run course. Wish my knee was in better shape for it so I could be running instead of just trotting along but I that is what I came up there to do so I did it anyway. Jay noticed I am turning just my left foot out when I run which is the knee that hurts so I really need to work on my running form and drills and hammer this down. I have to improve my running if I want to be competitive. Over the last year I have seen improvements in my swimming and biking (of course I am still looking for more) but my running due to the injury and the surgery etc. hasn’t seen enough training time. Basically I have been getting by in these races because I have the fitness and the mental capacity to just stagger through the run until it is over. It certainly isn’t a strength for me right now through as back in the day it used to be. Ill work in it and it will improve. Got some raw spots on my feet where I have been getting blisters lately. Overall it was a great training weekend. Wish I had the time to train like this everyday! I wanted to hit mirror lake one more time before I left town but sadly there wasn’t enough time before checking out and starting the trek home. I actually felt pretty good afterwards only my lower legs were sore and basically anytime I run any kind of distance that happens. I am in the process of strengthening them back up. Monday only had a cf wod on the schedule. 10 rounds of 10 kettlebell overhead squats and 5 ghds situps. I used an 18lb KB (overhead is my weakness) and did all of the squats onto a med ball. Time – 10:38. It was a good wod to have after the weekend because I couldn’t go too heavy on the squats because of the overhead factor and I just love GHDs!

Tuesday – lower legs better but still a little stiff. Hit the pool 500 of drills to warmup then 5 rounds of 200 yards pull and paddles. Took a minute off between reps. Tried to focus on keeping my elbow high on the pull. That is going to be a big focus in my mind when swimming. 100 breaststroke and 100 backstroke to cooldown. CF WOD – Row 800 meters 100 GHD situps Row 800 meters. Time was a fun one. Had a good pace for the first 800. Felt it going into all of those GHDs and then really felt the GHDs when starting the 2nd 800. I was just trying to maintain a good pace on the 2nd row. Time 12 minutes.
Knee is still a little crabby. Not as bad as it was, not as good as I would like it. Not sure what I am going to do about it.

I might actually be getting my new road bike this week. It going to be a cervelo r3 with sram red comps on it. Yippee!

I also viewed my eagleman endorphin report and the funniest part is my transitions were the strongest parts of my race experience. Wonderful the things I don’t train are my best! In events I actually work on my swim was the strongest portion of my race followed by the run and then the bike. I really got killed on the bike. Im not going to read too much into the report as it wasn’t a good race for me. I can swim, bike and run a lot better than I did that day. The report is basically just charts showing you how you did against your competitors broken out by various factors.

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Tue Jun 21, 2011 3:30 pm 
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yay glad you are back!

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Wed Jun 22, 2011 9:14 pm 
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last day of biking or running for awhile. went to the ART doc and he wants me to rest the knee and let it calm down for a week until my next visit and see what happens. It if helps maybe for a longer period of time. If that doesn't work I'll have to go to an ortho doc. Going to be lots of swimming coming up on my schedule! Probably some strength training too.

workouts for today - run 4 x 400 meters with 50 air squats in between. Actually ended up running 4 rounds of 1 lap (about 350 meters with a small hill) and then hitting the squats and ended in the session with an extra lap to make up the distance. Time was 14.15 and it felt like a great workout. the knee didn't feel good while running and it was tight and sore afterwards. hit it with some ice and calmed it down.

Later did a 3 mile warmup on my tri bike and did 8 rounds of tabata followed by a 3 mile cooldown. This didn't feel like too much of a workout because it was a so short. But again my knee was tight and sore afterwards. Although it didn't hurt when i was actually riding.

While I don't look forward to the downtime from cycling and running I don't have any major races on my schedule for a bit.

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Thu Jun 23, 2011 1:18 pm 
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did a swim this morning with a pull buoy no kicking. Just trying to get ahead of the knee injury if possible. I did a lot of drill work. catch, drag, shark, hesitate, fist, 1 finger, 2 finger, 3 finger. My catch actually felt a lot better after that so i went back to the fist to catch drill a few times. Did the drills in 100s. I swam for an hour but I didn't count laps or distance.

CF - decided to bench press. I haven't done that in awhile. used dumbbells to work on the shoulder stabilization.

30 x 15
40 x 15
50 x 10
60 x 10
70 x 5
80 x fail
70 x 1 fail on 2
60 x 5
70 x 2 fail on 3
60 x 5
70 x 3
60 x 5
70 x 4
60 x 5
70 x 5
80 x fail

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Fri Jun 24, 2011 1:00 pm 
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swim - 500 of drills to warmup 100s of catch, drag, fist, shark and hesitate then

6x25's - 10 second rest
5 x 50 - 15 second rest
4 x 75 - 20- second rest
3 x 100 - 25 second rest
2 x 125 - 30 second rest
1 x 150

500 of drills to cooldown. same set as above.
used a pull buoy the whole time. It is interesting to try to swim fast without kicking. I liked this workout though.

cf - barbell bent over rows
45x10
50x10
55x10
60x10
65x10
70x10
75x5
80x5
85x5
90x5 - form was starting to go with this set i wasn't staying bent over enough
75x5
75x5
75x5
75x5
75x5

Strict Pullups - mostly because I wanted to stretch out my chest after all the benching yesterday. A little sore. My abs are almost over being sore from the GHDs but it still stings to sneeze or cough.
5 x 2 skinny purple bands

5 x 2 skinny purple bands

3 x 1 purple band
2 x 1 purple band
5 w 2 purple band
5 w 1 blue band

I will do a real pullup workout and a dip workout in the next few days.

I called to make an appointment with my ortho doctor to have him look at me knee today. Haven't heard back yet. But i did hear from the bike shop that my r3 is ready. so sad i won't be able to even ride it!

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Sat Jun 25, 2011 6:32 pm 
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Had a longer swim session than I normally do this morning but it was a good one.

500 of drills to warmup - 100 of catch, drag, shark, hesitate and fist
then the following ladder all on 30 seconds rest while using a pull buoy

1 x 400 - 7.07
2 x 300 - 5.20, 5.20
3 x 200 - screwed 2 of these up by an extra 50 each 4.37, 4.36, 3.37
4 x 100 - 1.46, 1.46,1.47,1.47
3 x 200 - 4.38, 3.46, 3.46 screwed 1 of these up by an extra 50
2 x 300 - 5.50, 5.41
1 x 400 - 7.32

i don't know what;s so hard about counting 8 laps really. My times slowed down as the workout progressed. I never found myself aerobically challenged but my left shoulder was feeling weird and it did seem more effort to pull as i got tired. All of the upper b ody strength work combined with the daily swimming im sure. I put ice on my shoulder after the workout just to be on the safe side. Strange thing is that isn't my surgical shoulder. I also noticed it seemed weaker when i was benching the other day too. Ill have to keep an eye on it.

cf workout - did a little pullup wod
strict dead hang pullups
got a 5 unassisted pullups in but they were all in sets of 1 but it's a start.
the arms arn't really fresh these days anyway.

etra small purple band reps - 2, 4,4,4,4
2 purple bands for 5
small blue band 5,5,5,5

Dry-land swim pull with resistance tubing - 2 sets of 10 each side

I got to pickup my new road bike today. It is a Cervelo R3 with Sram Red comps and Speedplay pedals. Got the womens handlebars and a fisik vesta saddle put on. It's a really sweet ride. I got to cruise it around a bit to test the fit etc before taking it home. I really wish my knee was healed now so i could take Micah for a spin. That's right Caballo Blanco baby for you Born to Run fans!

Supposed to do an open water lake swim tomorrow morning with some friends in the lovely Harvey's lake. I really hope it isn't as gross as last year but i am suspecting that it is!

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Sun Jun 26, 2011 1:46 pm 
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another long swim day today. this time in open water. Hit Harvey's lake with some friends for a 2.5 miler. I wore my wetsuit as that lake is kinda gross and the water isn't that warm. I swam most of it by myself as most of these guys are faster than am I and the others decided to do a shorter course. Tried to work on my drafting when i was with them and then my sighting when I wasn't. Took over an hour.
here is a link to one of the guys race reports on IM Florida. my favorite line is
Any athlete who has done an Ironman race can agree that to finish the distance is impossible without expressing yourself with the following words: fuck, shit, damn, bitch, hell and motherfucker.
http://www.trifuel.com/forum/24878/imfl ... t-language


My knee still isn't good. I am really starting to wonder if this isn't a plica. I've been reading up on various knee conditions and it mostly sounds like this. The onset is usually some acute trauma and then a repetitive aggravation of it. Kinda like sounds like the car accident and training/racing tris to me. I think this because when i get up in the morning it is usually better and then it just gets worse probably as it gets irritated. also when i ice it. It feels great after that. for awhile anyway. I havent been taking nsaids since eagleman but i am thinking about it because they do make it feel a lot better. I don't really want them for the pain but if they are actually bringing down the inflammation then they would be helpful. it is just so friggin stiff!

I am taking the day off from crossfit as i went 6 days in a row since placid. and the later part of the week has been all upperbody.

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Mon Jun 27, 2011 1:14 pm 
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Warmup:
500 yards of drills
100s of catch, drag, fist, shark & hesitate

100 yds @ 70 effort 1.48
2 x 100 @ 75 effort 1.45 1. 43
3 x 100 @ 80 effort 1.42 1. 38 1.39
4 x 100 @ 90 effort 1.41 1.43 1.42 1.42
5 x 100 @ all out effort 1.40 1.40 1.40 1.40 1.40
All on 20 seconds rest.

Cooldown – Same as warmup

I did a bad job at pacing out these efforts based on the time. My left shoulder was weird again. I think it is just overworked from all of the swimming and upper body lifting this week.

Cf

Started doing some more upper body lifting but I felt more taxed on these lifts than I should have so I switched to ab work.

Shoulder press – dumbbells – 20 lbs x 10
Chair Dips x 10
Shoulder press – dumbbells – 30 lbs x 10
Chair Dips x 10
Shoulder press – dumbbells – 40 lbs x 10
Chair Dips x 10


Hollow Rocks - 3 rounds of 1 minute on 1 minute off! The Torture!

5 Sets of 20 kickups on 1 minute rest

5 sets of 10 hanging leg lifts

5 sets of 10 grounded leg lifts

I’ll ice the shoulder down later (in addition to the knee) and try to totally give it a rest day tomorrow and hopefully that will get it relaxed.

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Tue Jun 28, 2011 7:03 pm 
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had a light training day on the schedule today. Mostly because I wanted to rest my left shoulder. it's been a little weird with all of the swimming and upper body strength work I've been doing. I actually just slept in this morning because i was tired and didn't feel like getting out of bed. Did 30 minutes of 1 leg biking on the trainer. I got to use my new r3 although not really able to take advantage of that since it was on the trainer.

I found out that I qualified for the USAT Age Group National Championships for the Olympic distance. They are on August 20th in Burlington, Vermont. That is 8 weeks away so not a lot of time to get my knee healed up and get ready for the race but I am going to do everything that I can to get there. I made a doctors appointment with my regular doctor for thursday morning to have him check out the knee and give me his thoughts since i couldn't get in with my ortho for a few weeks. Hopefully he will have good news for me. Now that i am taking the drugs and icing my knee as much as possible it is improving but i know it is still at the point where if i stopped doing these things and started training again it would hurt. I decided to register for the VT because if i am healthy I am going to want to go to that race and if i am not at least i know that i gave it my best shot to get there. I qualified on the independence tri I did as a warmup before eagleman. Interesting how these things work out sometimes. I didn't have the race I wanted at eagleman but at least something good came out of this whole process. I raced well that day and I need to race with that mindset again. I remember telling Jay before the race that I was going to win it and what I needed my time to be to do and I came within seconds of both. Could have been luck but more likely it was focus. Something I felt I lost at eagleman. I just had too many things going on in my mind that day. I have to say this coming up is making me focus more on getting this knee healed up as fast as possible. Obviously i can't make my body heal any faster but i think it will keep me from doing something stupid. or at least i would like to hope so.

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 Post subject: Re: MaryStella's Triathlon training crossfit endurance
PostPosted: Wed Jun 29, 2011 12:59 pm 
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When I got up this morning my knee was the best it has been yet and that is encouraging. Either is it healing up or the drugs are just blocking the pain or maybe both. either way I will take it. I also iced my shoulder last nite too.

Swim - 1,000 of drills 2 sets of 100s of catch, drag, fist, shark and hesitate. Then 1,000 as 100 hard 100 easy. I actually really like this workout. My shoulder was still feeling strained in the pool. Not painful but tired. cooldown - 100 of elementary back stroke. The most relaxing swim stroke there is!

cf wod -

using a set of kettlebells for 5 rounds of 5 reps each
shoulder press - using 18s
Rows - using 18, 26 & 35

6 rounds of 25 reps each of
10 LB Med Ball situps with throw - touched ball overhead and at top of situp through it against a wall
10 Lb Med ball seated Twists (touching ball to ground onf each side of body 25 each side for 50 total per round)

6 rounds of 25 seated leg lifts

My knee didn't feel quite as good afterwards. not painful but it felt like it has a popping to it when i was walking. back to the ice!

I have my doctors appointment for my knee tomorrow morning. I don't know how much I will find out as this guy isn't an ortho. that appointment is in a few weeks but Ill see what comes of it if anyway.

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