Rob PMFF Posted April 9, 2010 Share Posted April 9, 2010 So several guys from my department will be at the local crossfit tomorrow with the goal of lifting 2 million pounds in one day, to raise money for new workout equipment for the stations (all the current stuff is all busted up or rusty). 3 guys from our station are going down there on the Engine to participate. Unfortunately tomorrow is my turn on the Medic, so I don't get to go Thought that would be interesting to you. Link to comment Share on other sites More sharing options...
MaryStella Posted April 9, 2010 Author Share Posted April 9, 2010 @jason - well i do did a stretching and trigger point routine for an hour today. @rob - that sounds awesome. too bad you don't get to go and participate. 4.9.10 - 1 hour stretching and recovery (rolling). easy night and racing tomorrow. vega wfo w. coconut watertempeh baconsmoked almondstofu ravioli with marinaratempeh scallopini w/mushroomssauteed spinach Link to comment Share on other sites More sharing options...
MaryStella Posted April 10, 2010 Author Share Posted April 10, 2010 4.10.10 5k race today - 25.10 - 2nd place in age group. .47 faster than my last race. surprised because this course had a few hills compared to last weeks. Happy with my results. It was freezing cold and windy here for the race so I actually thought I wasn't doing very well in the race so I was pleasantly surprised at the finish. Sprouted grain bagel with earth balanceVEGA WFO w/coconut water1/Banana piece of an orange1/2 vibrancy barbrown rice pasta w/broccoli carrots and chili oil saucegrit tofulime pudding2 bananascashews & peanutsOJCornmeal Crusted TempehRoasted Cauliflower and Broccoli my heel is hurting. I know i had some bad form coming downhill when i was tired and just pounding on it. I'm icing it. Might do another 5k tomorrow depending on how I feel. Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 10, 2010 Share Posted April 10, 2010 Two 5 K's in a row? You're a machine. Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 10, 2010 Share Posted April 10, 2010 Yeah she is! Nice work, Mary! It doesn't look like you ate very much the day before. Do you generally carbo load the night before 5ks? Did you eat much before the race? Link to comment Share on other sites More sharing options...
Jason X Posted April 11, 2010 Share Posted April 11, 2010 Good work mary! That rules! And I missed it before, but what on earth is chocolate tofu? Color me intrigued. Link to comment Share on other sites More sharing options...
MaryStella Posted April 11, 2010 Author Share Posted April 11, 2010 @robb - ill decide tomorrow if i am racing again tomorrow or not. @viva - thanks! I don't carb load before events like a 5k because my body just doesn't need it. I would only do something like that if i were exceeding the 2+hour time frame for the event. Also if your going to carb load you need to do it breakfast/lunch not dinner as your body wouldn't have time to get it to your muscles for a morning event from the night before. I don't eat much before a race mostly because of my stomach. I've never been able to eat and workout. I need a good 2 - 3 hours between eating and working out. And with racing I can be nervous/excited which makes it worse so i'll usually force myself to eat a bagel or something that settles my stomach a bit. Then shut it down until post race where Ill have a banana or something like that. Then some vega later! then real food!! @jason - thanks! chocolate tofu is a delish treat that i should eat less of! It is basically silken tofu that they add cocoa powered and sweetener too. They sell it for making desserts and smoothies. but i just eat it right out of the container! I believe Nasoya is the brand but id had to check the next time I buy it to be sure on that for you. They also sell a vanilla one that tastes like a custard to me. Link to comment Share on other sites More sharing options...
Jason X Posted April 11, 2010 Share Posted April 11, 2010 Whoa. I'll stay away from that. Sounds dangerous. Link to comment Share on other sites More sharing options...
MaryStella Posted April 11, 2010 Author Share Posted April 11, 2010 @jason - oh it is dangerous. I should try to stay away from it more too. 4.11.10 So im up early and feeling ok (foot and lower back a little sore) so I am going to go do another 5K race today. I don't think I will do as well as yesterday becuase of them being back to back but I want to go and get more racing experience. I'm still making novice mistakes and just don't have a good strategy in place yet. Such as yesterday. I remembered to turn my ipod on when the race started but forgot about my watch. So I wasn't able to get splits or even tell how I was doing time wise during the race. Doesn't give me anything to analyze and prep for my next race with. also ive been going out too hard every start. i have hurt myself with it yet in a shorter distance race such as a 5K but as I do longer races that could become an issue. i just get so excited at the start. it going to be cold again today and possible rain so that won't help me much either. Link to comment Share on other sites More sharing options...
MaryStella Posted April 11, 2010 Author Share Posted April 11, 2010 4.11.10 whoo hoo!!!!! took 1st place in my age group in the 5k race today!!!!!!! time was a little slower than yesterday. 25:50? I think? I need to see the official results once they get posted on the internet. I remembered to start my watch today but I forgot to stop it at the finish line. Also there were not mile markers so I don't have any splits. But at least I remembered to start the watch then the ipod this time!!! There were also more hills in this course than yesterdays course so that could be why my time is slower than yesterdays. also coupled with back to back races. But I am so thrilled with my 1st place finish. I posted a pic of me rockin the gold medal on facebook. still not sure how to post pics on here. I always get some messages about it being too big. sprouted grain bagel w/earth balancevega wfo w/coconut water2 bananascornmeal crusted tempeh & brown rice pasta with broccoli carrots and chili oilbrownieVegan pizza roasted asparagus Link to comment Share on other sites More sharing options...
MaryStella Posted April 11, 2010 Author Share Posted April 11, 2010 just got verification on my time from the online race results. also found out that the course was measure and was actually a little longer than a 5K so that makes me feel even better about my time. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 12, 2010 Share Posted April 12, 2010 I said it on Facebook but I'll say it here too = Awesome job on the racing!!!!!!! Link to comment Share on other sites More sharing options...
MaryStella Posted April 13, 2010 Author Share Posted April 13, 2010 thanks lobster 4.12.10- 5 rounds of:10 pushups10 strict pullups (blue band)10 ring dips (1 toe down on box for support) power cleans5x655x705x805x85 (last one was ugly)5x65 c2 - tempo row - 15 minutes7.5 minutes - 1,567 meters - 1 minute recovery7.5 minutes - 1,601 meterstotal meters - 3,168 Hollow Rocks5 rounds of 30 seconds on 30 seconds off tempeh baconvega wfo w/coconut waterred beans & brown ricecocoa covered almonds (delish!!!!)bananavegan pizzahummus & ezekiel wrap Link to comment Share on other sites More sharing options...
MaryStella Posted April 13, 2010 Author Share Posted April 13, 2010 4.13.10 I registered for my first half - marathon today!! Strict pullups 1 -1 Pushups 10strict pullups 1 - 1pushups 10strict pullups 1- 1pushups 10 kipping pullups 2 - 2 -2 Ring Dips 10, 10, 10 - 1 foot for support Deadlifts 135, 185, 205, 225, 235 - fail 2 - 230 fail 2 - not sure why I can get 230 up anymore 225 felt easy. sigh! Front Squats - 95x5115x3125x3135x3140x1 Vega wfo w.coconut watertempeh baconcocoa almondscumin lime tofuroasted yams & ruttabagas Link to comment Share on other sites More sharing options...
Adena Posted April 13, 2010 Share Posted April 13, 2010 4.11.10 whoo hoo!!!!! took 1st place in my age group in the 5k race today!!!!!!! Awesome! You are FAST! Now, time to celebrate with some of that chocolate tofu... Link to comment Share on other sites More sharing options...
MaryStella Posted April 14, 2010 Author Share Posted April 14, 2010 @ adena I took your recommendation tonight! pose drills &2 rounds of 4 x 1 minute @ 96 cadence1 x 4 minute @ 91 cadence C2 Rower30 seconds on - 20 seconds off for 8 rounds1 - 1462 - 1543 - 1535 - 1416 - 1447 - 1418 - 138 vegan tacoschoc tofu Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 14, 2010 Share Posted April 14, 2010 Yay on the half marathon! Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 14, 2010 Share Posted April 14, 2010 Congrats on your time! You're gonna kill that half marathon! Link to comment Share on other sites More sharing options...
MaryStella Posted April 14, 2010 Author Share Posted April 14, 2010 I really hope so ladies!!! I have some longer distance races schedules in the upcoming months before that. Link to comment Share on other sites More sharing options...
MaryStella Posted April 15, 2010 Author Share Posted April 15, 2010 4.14.10 Pushups 10 10 10 5 5 5 Pullups 6 5 5 - kipping 5 5 Ring dips - 1 foot down 10 10 10 10 10 Pose Drills & running For time15 - 12 - 9- 12 - 1565 lb sumo deadlift high pullswallballs 14 lbs - 9ft Shoulder Press15 lbs - x 1020 lbs x 5 x 3 Bike Ride - on streets. first time on the bike in awhile sprouted grain bagel w/ earth balance vega wfo w/coconut wateralmondsvega vibrnacy bar bananatempeh baconcumin lime tofuroasted yamshummus grit tofuchoco tofu Link to comment Share on other sites More sharing options...
chewybaws Posted April 15, 2010 Share Posted April 15, 2010 This is long overdue but congrats on your races! I saw the pics on facebook ages ago and this is me just getting around to posting! Since when did you start doing pullups without bands or kipping? (prob ages ago haha) Nice! Keep up the good work all round =] Link to comment Share on other sites More sharing options...
MaryStella Posted April 15, 2010 Author Share Posted April 15, 2010 @chewy - thanks. Depending on how many pullups the workout has depends on how I do them still. If it is a huge amount I still use a band. If it is under 20 or so I dont. I need to get more pullups!! Pose Drills - just finished up the 2nd week3x's - ball of foot hops3x's 20 wall drill pulls each leg3x's forward lunch each leg 2 rounds of4x 1 minute run @ 96 cadence1x4 minute run @ 91 cadence 5 x's approx 200 meter sprint (probably a little short based on my times)1 - 252 - 253 - 264 - 275 - 25 recovery was walking slowly back to starting line CFE recovery wod superset of3 x 15 GHD situps & ghd back extensionsBench Press - 20lb dumbbells - 3 x 15Pullups 6 sets of 5 - mostly kippingKettlebell American swings - 3 x 15 with 35 lbs PNF - partner Stretchingvega wfo w/coconut watertempeh baconalmondstofu, brown rice, peas thai red currybananaBuckwheat soba noodles, soysage & green beanschoc tofu Link to comment Share on other sites More sharing options...
MaryStella Posted April 16, 2010 Author Share Posted April 16, 2010 4.16.10 Rest Day - going to do some stretching and trigger point stuff to get ready for racing. Coaching today too but no serious workouts. I have two 5ks to race in this weekend. It is going to be cold and most likely raining per the local forecast. sprouted grain bagel w/earth balancevega wfo w.coconut watervega vibrnacy barsmoked almondsvega vibrnacy bargrit tofu2 pieces vegan pizzachoc tofu Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 17, 2010 Share Posted April 17, 2010 Wow it's kind of like you're stage racing. Do you know anyone else that's doing both races? Good luck! Link to comment Share on other sites More sharing options...
MaryStella Posted April 17, 2010 Author Share Posted April 17, 2010 @viva - i never looked at it that way but i guess it sorta applies. yes there are runners that do both races. I am doing it because it is only a 5K. if it were a longer distance race I probably would not do back to back as i wouldn't have the recovery time. Link to comment Share on other sites More sharing options...
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