MaryStella

@gl - Yeah those clif bars have a lot more fat than most bars. It doesn't bother me becuase I eat a lot of fat. Most likely be cause that is their low glygemic bar so it higher protein higher fat less carbs than most energy bars. All depends on what your going for with your nutrition. I don't normally eat more than 1 in a day but I starving yesterday and it was all i had available at the time so I did 2. @rob - no it was vega that i was having the issues with. However, I have used sunwarrior in the past. Personally I like vega better. I found the "gelling" happens with soymilk. If you use a different kind of liquid, hemp milk, rice milk, coconut water, water etc. you should be ok. Also watch the fruit to liqiud content. too much fruit = chunky obviously. And also the adds in. if your throwing in ground flax or nuts that thickens it up too. but your right the faster you drink it the thinner it is. wod 1 - bike on trainer - 13 minute warmup. then 9 minutes on 3 minutes off 7 minutes on 3 minutes off 5 minutes on. 7 minute cooldown. wod 2 - "helly" this was modified so much i can't even call it Kelly 5 rounds of Row 400 meters (supposed to be a run) 30 steps up onto a 24 inch box (supposed to be box jumps) 30 wallballs - 14lb ball @ 9 ft target time - 34.44 meal 1 - tofu, spinach ,guacamole meal 2 - vega wfo w/coconut meal 3 - soysage, broccoli, clif builder bar

swim - 500 drills - 100 balance, 100 switch, 100 catch, 100 shark, 100 hesitate 5 x 300 on 25 sec rest - odd intervals - swim even interval - pull 1 - 5.23 2 - 5.32 3 - 5.27 4 - 5.51 - lost pull buoy on last turn and had to hunt it down! 5 - 5.27 the streak continues - i am still faster without the pull buoy! I was feeling yesterdays wod when I was swimming. All dya my shoulder has felt a little tweaked. cf wod - 5 rounds of 50 ft walking lunges, 25 GHD situps, 25 back extensions - time - 13.36 - got a good burn on the legs. run - 3 miles - 28.50 - my foot doesn't hurt when i run but it does seem to have a pulling sensation to it. meal 1 - vega wfo w/coconut water meal 2 - soy yogurt, strawberries, blueberries, ground flax, vega wfo meal 3 - clif builder bar & mac nuts meal 4 - tofu & carrots (small) meal 5 - clif builder bar meal 6 - soysage, broccoli, banana, peanut butter

thanks gl! Got lots of snow last night so no trip to the pool this morning. Hit the bike wod on the trainer instead. 13 minute warmup. 60 minute time trial. cooldown for a few minutes. cf wod - "eva" 5 rounds of Row 800 meters 30 Kettlebells Swings @ 35 lbs 30 pullups time - 45.16 This is a tough wod because it takes me a long time to do that many pullups. It is hard to keep the intensity up for it too. I of course tore my hand again. the grips i bought don't really seem to be helping. I am tearing my hand everytime there is a lot of pullups in a wod even though I am wearing the grips. meal 1 - tempeh bacon meal 2 - vega wfo & coconut water & mac nuts meal 3 - tofu teriyaki, green beans, red beets, mac nuts

RC - Awesome to hear that your speaking at summerfest. Do you know your time there yet? I am unable to make it there during the week schedule wise most likely. Making when your out east not necessarily PA well meet up.

bike - 13 minute warmup. 3 x 25 minutes on 5 minutes off. Got some snow last night so still haven't made it outside on my bike. On the trainer still getting used to the tri bike. Run 2.5 miles. Got to go outside for this! 50 pushups wearing a 20 lb weight vest with a 5 second isometric hold after each pushups. - that hold made it rough! meal 1 - tofu, broccoli, red pepper, red onion, coconut milk, clif builder bar meal 2 - Lentil tacos, pico de gallo meal 3 - tofu teriyaki, green beans, red beets, peanut butter, granola & soymilk

I personally don't believe in censoring people. However, my recommendation is if you find there is something offending to you sending one of the moderators a message about it would be the way to go. Obviously RC and other who serve as moderators (myself included) have things going on and we don't have time to sit and read every post on here. For the most part my experience on these boards has been very positive and supportive. I've met wonderful people and hope to continue to do so in the future.

Had my bike class this morning. Always walk out of it with sore legs! which is good! Todays focus was mostly on cadence and gearing. Talked about how to gear your bike when racing. Not to do things like dump your gears when you see a hill coming etc. Did a 4 minute warmup. Then a couple of 30 second sprints. Main set was 3 rounds of 5 minutes as 90 percent effort then 3 rounds of 2 minute efforts at 100 percent. There was recovery spinning between all. 10 minute cooldown. I did almost 14 miles on my bike. Still working on setting up damon. I tried on my new carbon tri shoes. I feel like a little princess in them they are so lite and shiny. the shiny won't last! I talked to the bike guys about my saddle. Their answer for cervelo not offering the womens compenents on the TT bike is because there is no "womens specific" Tri saddle on the market. They claim that the womens saddles Ive seen are not Tri saddles but that they would work if i want to get one. They recommeded that I wait a bit before switching out yet. I was considering through my road saddle on just to see if it made a difference before I go ahead and buy a new saddle. Their reason to wait is that I am only riding on the trainer and they suspect I will actually like my saddle more once I get the bike on the road. They claim it is a well liked saddle. I guess it is possible since i don't really move much on the trainer at all. I have plenty of time to wait and figure it out. Still working on the water bottle placement too. I tried to get one mounted in my aerobars but my bike was too small to fit. Gonna have to try other options. Got to ride stefan in class today since he has the computer that i need for the class. He looks super spiffy with his newly taped blue bars! Hope to have the garmin setup on my tri bike by next class so i can start using damon there too. I picked up a pair of brooks glycerin 8s to use as my running sneaks. I am going to try to only use them as runners and use my older sneakers for just walking around. I want to keep better tracking on how much mileage is on my sneakers and replace them as needed. Gotta pamper the foot! The foot was still too sore to run on today but feeling better than it did yesterday. Swim wod - 500 of drills to warmup, 100s of switch, catch, drag, shark & hestate. Pool was super crowded today. Had to share a lane. Did a 2,000 TT . time was 39.04. Kinda disappointed in this as I know I have been swimming faster. Maybe I wasn't the best lap counter. I never am. Then had to play with my paddles. They were actually easier to use than I suspected. 100 of paddles & fins 100 of paddles & pull buoy 100 paddles only 100 shark 100 side kicking switch sides every 25. cooldown 50 breaststroke, 50 backstroke meal 1 - clif builder bar meal 2 - vega wfo w/coconut water meal 3 - tofu, red pepper, red onion, zucchini, carrots, guacamole, peanut butter meal 4 - tofu, broccoli, red pepper, red onion, coconut milk

oh no! how are you feeling now? I hope your not ill.

arn't inch worms wonderful?

good luck with the comp!

sounds like your progressing! hopefully squats and deads soon! I love them too!

nice PR on the DEADS!

rc - hear your heading out on the road again soon. hoping it is somewhere near me this time!

sprinting anaerobically is the way to go if you don;t want to lost mass. do shorter efforts time wise with literally recoveries in between.

yeah i hope he is right! I don't want any more shots! Haven't heard from cervelo. Im still debating what to do about the saddle. I may put my road bike saddle on the tri bike and try that out before I buy a new one. My foot was still sore from the shot today so I had to modify my training a bit. Swim - 45 minutes of drills! foot was in no shape to be pushing hard off the wall. Did all drills in 100s kept mixing them up. Was working with keeping my recovery arm over my shoulders before switching lead hands. Did 3 touch catch and waving catch as well as just laps dragging my recovery hand in the 3/4 quarter position. Also did some head lead swimming to just work on body rotation. Did my usual switch, catch, drag, shark and hesitate drills too. Did some kicking and side kicking drills. Got my new fins in the mail today but it was after i was swimming so that will have to wait til next time. CF wod - I modified Barbara by putting in leg lifts for the squats since nay kind of weight bearing/ walking makes my foot ache. it is a lot better today than it was yesterday but tomorrow I think it will be back to normal. 5 rounds of 20 pullups 30 pushups 40 situps 50 leg lifts rest 3 minutes round 1 - 6.17 round 2 - 6.17 round 3 - 6.13 round 4 - 5.49 round 5 - 6.04 I still have 2 raw bleeding hands from the pullups. Those were rough. I think my time went down in the later rounds because once I lost the kip I just dropped off the bar and go right back up in sets of 1 and it seems to go faster than fighting to kip. pushups and situps went unbroken. I tried to do as many leg lifts as possible without breaking. 40 minute easy spin on my tri bike on the trainer. I am getting more comfortable on the bike but still thinking about switching the saddle. The bike shop called today that my carbon tri shoes came in but the weren't able to get my speedplay pedals so i had to order those from nashbar myself today and I hope I got everything i need. meal 1 - vega wfo, soymilk, blueberries meal 2 - clif bar & mac nuts meal 3 - vega wfo w.coconut water & mac nuts meal 4 - tofu, brown rice, broccoli, carrots, mushrooms red peppers meal 5 - tofu, red pepper, red onion, zucchini, carrots, guacamole, peanut butter

thanks RC! giggles CC! bike - 13 minutes warmup then some tabata! 8 rounds of 20 seconds on 10 second off. 7 minute cooldown. This is the hardest I have gone on my new bike yet. Guess I am starting to get broken into it. I emailed Cervelo yesterday to ask why they offer womens options on their road bikes etc. but not on their TT bikes. I'm curious to see their response if I even get one. I mostly just wanted to voice my opinion that it might be a nice idea since the bike can be the best piece of machinery but if you can't feel comfortable on it you'll never do well with it. I haven't decided if i am going to switch the saddle yet or not. I do seem to be doing better with it but as my mileage increases and i get out on the road ill see what's up. great weather here again today! I got outside and did a 2.3 mile run. Had to get it in before the doc appt where he cripples me up for a few hours. It went well enough. Not really running hard but it is good to be moving! cf wod - 60 Kettlebell Snatches - (30 each arm) for time - 26 lb KB time - 3:40 Kept the weight light as I haven't done snatches in forever and I basically want to make sure the form was on and I wasn't muscling the weight. I didn't want to accidently have to pull my foot off the ground to get the weight up. Next time I think I can go heavier. Visit with the doc went well. Got another shot in my foot to break up the scar tissue. He thinks this will be the last one since most of the scar tissue at this point is superficial to the skin and not over the nerves in my foot. I have to keep using the Voltaren gel everyday but I am cleared to run on the flat and gradually increase my distance. no hills or speedwork yet. Only other big restriction is no jumping of any king, no jump rope, box jumps, broad jump, jacks, etc. since that is the only thing he said that could really imjure it at this point in the healing process. I have to go back in a month. The big thing he wants to me do is keep it stretched out. Im sore from the shot now. Hopefully that will be gone by tomorrow.

swim - got to use my new fins, pull buoy & kickboard today. I am determined to learn to swim faster! 500 drills - 100s of switch, catch, drag, shark & hesitate 200 - 3.25 another 500 of drills - same as above 200 - 3.23 500 of drills - same as above 200 kick 100 side kick - switching sides every 25 50 breaststroke i really like the kickboard I got. Have to get used to the fins. I ordered paddles too but they were missing a piece so i have to wait for my new ones to come. run 2.09 miles - foot doing ok - back to the doctor tomorrow. dreading more shots but probably going to end up getting them. cf wod - amrap in 12 minutes of 10 pullups, 10 situps, 10 stepups onto a 24 inch box 6 full rounds and 3 pullups in the 7th round lost more skin off my hand.s step up felt ok. easy 35 minute spin - still trying to get settled into my new bike. Still not used to the saddle. My surgical shoulder has been clicking when i am in the aerobars. Sometimes I can make it go away. other times I can't. That is something I am going to have to watch. meal 1 - chocolate soymilk, blueberries, vega wfo meal 2 - vega wfo w/coconut water, mac nuts meal 3 - clif builder bar, mac nuts meal 4 - tofu, red peppers, carrots, mushrooms, guacmole meal 5 - clif builder bar, mac nuts meal 6 - tofu, granola & soymilk

bike - 10 minute warmup then 21 minutes of 45 second on 15 second off 4 minute cooldown spin. Don't have any distance info without my sensor. Legs were hurting. I ordered another Garmin Sensor to put on this bike. So I can switch back and forth between this and my road bike. I've decided what I don't really like about this bike is the saddle. I am used to the women's specific butterfly saddle of my road bike. I will give it a week or two to see if i adjust to it but I might have to order a women's specific butterfly saddle for the tri bike too. CF wod - "Joshua" 5 rounds for time of Run 400 meters (subbed as a row) 30 GHD situps 15 Deadlifts @ 175 time 31:58 The deads were what slowed my down. Just a lot of reps at that weight. I haven't been doing them for awhile. I had no trouble with the row. Didn't have to break the GHDs until the last round. I am sure I will be feeling this wod again later. But it was a great one I loved it. Had I been moving heavy stuff around lately I probably could have done better. meal 1 - 3 slices hemp bread & peanut butter meal 2 - vega wfo w/coconut water, mac nuts meal 3 - grit tofu & roasted green beans meal 4 - clif builder bar & mac nuts meal 5 -

swim - 500 drills - 15 minute time trial - midway through the 34th lap when the alarm went off. finished with another 500 of drills. ran 2 miles today. Have a knot in my leg calf that I have been trying to dig out all day. Ran 3 days in a row so most likely I will take tomorrow off for running. cf wod - 10 rounds for time of 10 Kettlebell Cleans @ 35 lbs and 10 pullups. - time no issues on the cleans but the pullups were rough. tore my hand AGAIN! I just can't win anything there is a wod with a lot of pullups I get a callus tear. bike - 20 minute easy spin - just to spend more time getting used to being aero. still not feeling comfortable on the bike and it def needs the gears adjusted. meal 1 - vega wfo w/coconut water meal 2 - 2 cups chocolate soymilk, vega wfo, straberries, mac nuts meal 3 - clif builder bar & mac nuts meal 4 - tofu chimichurri & roasted yams meal 5 - grit tofu, roasted green beans, 2 slices hemp bread w/peanut butter

thats super kool!

interesting. I've never seen it even when i was fighting. hope your soreness is gone away.

reason i asked about the bike is because i am in the process of setting mine up and i was just looking for ideas.

glad your feeling like yourself again. those highlights kinda sound nasty. congrats on the good riding lately!

whoo hoo on the bike!

Thanks Ladies although at the pace i am currently moving it is barely considered running. But it is a step in the right direction. @viva - I decided to go speedplay this time because i wanted to the double sided and the better corning can't hurt either. I am sure they will take me a bit to get used. My legs were sore from yesterdays ride but I wanted to start riding my cervelo on the trainer. I spent about 10 minutes warming up going through every gear about 30 seconds to a minute apart jsut to start feeling what each gear feels like. I have some rubbing issues that will have to be addressed. I also doing feel really comfortable on the bike yet. Not sure if it is an actual setup issue or I am just not familiar with it yet. Have the garmin to the right of my aerobars is ok but not ideal so i am going to have to play around with that too! workout was 5 rounds of 2 minutes on 30 seconds off. I don't have stats as the bike sensor isn't on this bike yet. My legs were pretty cooked though so just getting through those was tough enough for today. Headed to the pool next did 500 of drills to warmup - 100s of switch, catch, drag, shark & hesitate followed by 30 rounds of 25 yds with mid pool starts on 10 seconds rests. Times started out in the 21/22 range and ended in the 26 range. I never really got into this workout. It was like 6 stroke a flip and 6 strokes and i was done so i never really felt like i was swimming. cooldown was the same drill set as the warmup. Did my 2nd run today. this one didn't go as well. I walked the same warmup and cooldown as yesterday but this time I ran 1.5 miles 14.47. This time my foot felt like i was stepping on something hard where i had the surgery. maybe not recovered enough from yesterdays effort or maybe the scar tissue. It wasn't really bad pain but i didn't have that yesterday. I had ice on it when I got home. meal 1 - tofu, red pepper, spinach, guacamole meal 2 - vega wfo w/coconut water meal 3 - same as 1 plus peanut butter meal 4 - tofu chimichurri & 2 mexican pizzas, mac nuts