MaryStella

http://www.timesleader.com/sports/Williams__Rizzo_post_windy_victories_04-17-2011.html Here is a link to an article on the race. I couldn't do any pullups before I started doing crossfit. I was kipping these pullups they were not dead hang.

thanks rob! swim - 500 of drills to warmup then 2,000 yard TT - took me 37.21. Had the pool to myself for the most part. Lifeguard forgot his swimsuit. Did 50 of breaststroke to cooldown then had to get out and get ready for work. was running late with the whole lifeguard issue. CF Wod - 20 AMRAP 5 pullups 10 GHD situps 10 Back Extensions Rounds - 16 full and 2 pullups in the 17th. Not too bad considering i had to run back and forth from the GHD machine to the pullup bar. My pullups were really good today. I was able to kipping them through the whole wod without breaking. Which made me happy. I didn't tear my hands up either! I can handle pullups so much better when they are in small chunks like this. When there is a tone of them in a row I always get tears. Probably not just from the friction but from the fatigue too. meal 1 - vega wfo w/coconut water meal 2 - vega wfo, ground flax seed, strawberries, blueberries, soy yougurt meal 3 - clif builder bar meal 4 - tempeh scallopini, roasted potatoes, mac nuts

I am bad at it too. marcelle - do you have a blog on here too? I'd love to check it out.

seems like thinking are going in the right direction.

holy OHS batman! one of my least favorite moves. nice work!

I love having another CF buddy on here!

i can give you cf style workouts to do at home if you need inspiration! Ill be checking back on my fellow CFer!

Hope your feeling a little better and awesome to see you posting on here!

kool to see this thread up again. i am not a strict IFer but I basically eat dinner around 6 at night and then don't eat again until after my morning workout around 7 or 8. I find it works for me.

diet seems pretty consistent. way to go!

I agree on the interval just vary them up a bit. One day do short sprints, another day longer sprints, another workout do hill repeats. Another time do 1 mile all out, or even father like a 5k. have fun! Plan looks fine to me otherwise!

welcome

Thanks so much ladies! @barb - HR - I've had mine as high as 230. (of course I was running up a huge hill at the time) - you just have to be willing to suffer. it doesnt feel all that great to have your HR that high. But your average in the 160s for an hour is a good! So don't worry about it!

lobster - i got the feeling you thought that was what it was. If it was I would have probably ignored it and kept swimming! Ok here is the race report for today. It was a 5k and I was lucky enough to be the 2nd female overall and the 1st in my age group. It was my first race back after surgery so Ill consider it a success. It was a though day to race. It rained here all day yesterday and we have been having strong windstorms all day yesterday and today. So windy that part of my neighbors house tore off and concrete bench were turned over. I've got to go clean up my backyard because there is stuff everywhere. I decided to ride stefan to the race as it was only a few miles away from my house. As I was riding down I was thinking I should have brought Troy, my mountain bike, as there was a lot of broken tree limbs on the ground as well as some mud , washout stuff to ride though. Did I mention it was cold and I really didn't dress well enough. I don't know what I was thinking. I wore tights, a long sleeve technical shirt and a windbreaker jacket. I also had my riding gloves. Initially i planned on taking all of this off to race but i was so cold i kept all of it on. i really should have worn my under armour but i thought it would be too warm for that. I really didn't get warmed up on the bike ride down so I did a slow jog for a bit to get warmed up. That didn't really help either so I tried to make sure my lower legs? feet were stretched out. Mostly I was just shaking cold until the gun went off. I really wasn't nervous at all for the race. I didn't have an real expectations of myself coming off the surgery so i guess i had nothing to be nervous for. I actually told someone that it would probably take me 26 or 27 minutes to run it just because i feel like that is where i am at right now. I passed a group of girls in the first quarter mile. The race starts down in a park and runs up a hill onto the levee system. when i got to the top of the hill I could basically see who was in front of me and it looks like all guys. Running on the levee is usually fun because it is flat and fast but today it was just windy as hell. You had to ask yourself if you were even moving forward. The 3 hills in the race are all getting on and off the levee system so they are short but a good grade. as I was approaching the turnaround point I was watching to see who was in front of me and I realized that I was actually leading the race. I held that lead through the first 2 miles. I got passed on the last hill and I wanted to try to keep her close because i've always had a good kick at the end. probably the years of track in my past but I honestly just couldn't keep her close enough to catch her at the end. I didn't run a good tactical race; I waited until the downhill towards the finish to really kick in and that's too late everyone does it there. Also I should have try to stay behind some of the guys I was running near and let them take some of the wind for me but I felt like I was running too slow when I was doing that. Its the first time ive raced in awhile so i was most likely too excited just being there. i can honestly say i did run as hard as i could for the thing. i probably went out too hard but the thing is so short that I wanted to try to really go for it the whole way and i haven't been racing so i had no idea where i was really at race pace wise. I thought i started my garmin at hte beginning of the race but it wasn't working so i started it late. I also forgot to stop it when i was done. Don't worry I did remember to start and stop my ipod. Priorities! I believe my time was 26 minutes and few seconds. There was mumblings after the race about the times being wrong. I did this race last year and it was my worst race of the season. It took me 26:34 then. I remember getting 25 something on my watch, again issues with the way they run their timing. over the board times were slower today and it had to be the wind factor. The overall male winner ran it just short of 20 minutes and usually that is a few minutes lower. I have a feeling I placed so well because a lot of people didn't show with the weather. Hopefully it only gets better for me from here. I haven't had much run training on my legs with the whole foot surgery situation. I didn't really notice any pain when i was running however my feet and pretty much everything else were freezing! I ran the whole race without my orthos and my left foot is still sore from running with them a week ago! I need to get the strength in my feet built back up and my lower legs stretched out as much as possible. One of the guys that was drafting off of me told me that I was running kicking my legs out like a duck. He said i kept flicking them to the side instead of pulling them forward. what was that about? The data i have off my garmin has me at 25.31. avg pace 8:36 best pace 6:26. avg hr 172. max hr 195. The t-shirts they gave out are bright yellow so it will be great to ride my bike in for visibility and I'll be wearing the maillot jaune! meal 1 - sprouted grain bagel meal 2 - banana meal 3 - vega wfo w/coconut water meal 4 - clif bar meal 5 - tofu, red pepper, mushrooms, onions, guacamole, peanuts

barb - nice to hear from you again! sorry about your loss. Hope to hear from you on here more often!

@lobster - alarm was my wristwatch telling me that 45 minutes was up and I could stop swimming. sorry i wasn't clear about that. @linanil - awesome to have another CFer here! Ill be checking in on your workouts!

lobster - we don't have any salt water pools here. would be nice though. Ill just wait and see what the weather is supposed to be here that day. If its warm Ill just do the whole thing in a swimsuit. It's a sprint so i don't really need bike shorts. If its cold maybe Ill throw on some shorts and/or a jersey. didn't get to bike today we're having rain/winds storms all day and night. Hope it is cleared up for my 5k tomorrow. but im doing it whatever the weather is! With my luck it will still be stormy. Went to the pool. Did 500 of drills to warmup 100s of switch, catch, drag, shark & hesitate. Then did a 45 minutes TT - was in the middle of the 91st lap when the alarm sounded. I went at least this far. I was having some trouble counting my laps once it got around 60 so it may have been more. THen I did 500 more of drills. 100s of switch, catch, side kick, shark & hesitate. Cooled down with 100 of breaststokre & 100 of backstoke. I love mixing in medley strokes when I get a chance. Usually I swim before work and I don't have the extra time. Ill had to check on my butterfly sometime soon. meal 1 - vega wfo w/coconut water meal 2 - clif bars meal 3 - tempeh, yellow beans, red pepper, carrots & zucchini w/peanut sauce

im gonna get some coaching on my bike too! I need SKILLS!

Ive never been a huge fan of the RDL's either. People are surprised at how much I weigh too. I'm 135 but Im 5'6". So I never care about that number.

HHHmmm what were other people wearing in the pool? None of my tri clothes are supposed to be worn in the pool. They all say not chlorine safe on them.

@rob - i have to mentally overcome that and just keep going! I should make actual muscle failure be my break indicator but it is so much easier said than done. @lobster - I have a very full seasons of races this year and i am really looking forward to it. The biggest change i see from last year is I plan on doing more tri's and bike racing and less running races. For a couple of reasons. mostly i just want to do all tris as much as possible and will always pick that over other events. 2) it is better for my bike skills to do more bike races and also better for my foot to watch how much racing I do on the foot this year. I would do more open water swim races but there are just not many of them in my area. and finally to your question - my upcoming tri is not an ows. It is a pool swim with an outside bike and run. I have never done one of these before so I don't really know what to expect! Obviously I swim in a pool all the time so i am not concerned about that I am just not sure what Im gonna wear to bike and run. It is still mostly cold here. If it were warm i would do the whole thing in my swimsuit just to save the time from changing. I would prefer the OWS but it is so early in the season the water here is ice cold. I picked this races just because i want to get a few tris under my belt before i race eagleman my half iron which is the beginning of june. I got to go out on my tri bike, damon, last night. Had an awesome time. It wasn't a hard ride since it was my 3rd workout of the day. Went with my friend Jeff who also has a p2. We rode 17 miles mostly as a getting used to be in the aerobars etc. kinda ride. i stayed in them the entire time. only had one incident where a woman turned her car right in front of me. I cursed her out. Jeff was rationalizing that she doesn't understand how fast were actually moving on tri bikes. My only issue was i find it harder to drink on the tri bike. It's basically the same as a road bike if i stay out in the bullhorns but i never was really out there to take a drink. Im sure as I become more acclimated to the bike that will resolve itself. with my commute yesterday it was about a 30 mile day. anytime i do three workouts in a day it tires me out. normally i am up before the alarm, not so today and I didn't even want to get out of bed when it went off but I did and I took damon out again this morning and we did a 2 mile warmup ride to a nice hill were I did 20 rounds of 1 minute hill climbs will staying seated, recovered on the downhill. then a 2 mile cooldown home. It was 10 miles total so I rode about 6 miles on the hill climbs/descents. With commuting about 22 mile day. While I am not trying to log miles on my bike I do sometimes wonder if that is what is seperating me from the better riders. I just haven't spend the kind of time riding that they have. CF wod - 20 minute AMRAP of 25 burpees 15 back squats @ 65 lbs 5 1/2 rounds completed. I went light on the weight because i knew i was going to be tired coming off of that many burpees and i really wanted to force myself to go unbroken through this. I didn't want to allow myself to re rack the bar and rest at any point. I never did re rack the bar but i did take a few seconds at the top of the squat while still under load to regroup a bit although I tried not to do it and keep pushing. I got under the bar to start the squats for the 6th round but the 20 minutes was up before i could get a squat in. I kept a consistent pace with the burpees. I wasn't ripping them off as fast as possible because i knew with that many i would actually go faster if i just kept going fast instead of tearing through the beginning ones and then needing a break. I did the bike wod today instead of swimming because it is supposed to be rainy all day here tomorrow. however if i can get a ride in before the rain starts i will. I also plan on going to get my swimming done tomorrow. Sunday is the 5k. I might take the weekend off from CF and start back with that on monday. Ill see how the weather is tomorrow and how the race goes on sunday before i decide on my workouts. If i do ride tomorrow ill probably do a little brick just to get that feeling under the legs. meal 1 - vegetable pizza & soysage meal 2 - clif builder bar & mac nuts meal 3 - tofu, veggies & brown rice, almonds meal 4 - vega wfo w/coconut water meal 5 -

always pushing the big weights. i love it!

do you use an alternating hand grip on your deads? You shouldn't have grip issues for those. Or did i misunderstand where the grip is the problem.

Didn't sleep well last night and didn't feel well this morning but made it to the track anyway. Did a 1 mile warmup then 4 x 400s on 1 minute rest. I didnt use my orthotics for the first time since before the surgery at all! I was going to attempt to phase this out but my left foot is still hurting from my run on sunday and I didn't want to use them and aggravate it anymore. Especially since I really want to go and race the 5k coming up this sunday! I didn't have any issues warming up. The spot I had surgery on did fell a little warm towards the end of my warmup. More like It was working than pain. I didn't have any troubles when I picked up the pace for the 400s either. Actually me left foot is giving me more problems than the right surgical side. times on the 400s were horrible went 1.40, 1.45, 1.50, 1.46. I am still not able to run fast. I'm hoping that changes! It is good in a way that i did this workout before the 5k on sunday because now I know not to expect any kind of good time out of myself. I will still be trying for one but it really is an indicator of where my running is at right now. Finally got to do my commuting on stefan again! It didn't rain at all today! I am thinking about taking my tri bike out for a spin tonight just to get used to it on the road. I have my first tri in 2 weeks! cf wod - Front squats I did these in my vibram five fingers and it felt kinda weird! I have no problems walking around in them but training still feels a little weird. I want to build my strength in my feet too! 45x5 55x3 65x1 75x1 85x1 95x1 105x1 115x1 125x1 130 - pitched it too far forward and dropped it. didn't have the time to rerack it and try again. Good news is i didn't feel like i was going any work til i got over 100.

swim - 10 x 100s of drills to warmup, 2 sets of switch, catch, drag, shark & hesitate then 4 x 200s on 30 seconds. 3.27- 3.28 - 3.17 - 3.21 The last two I did with a couple of guys from the pool. They motivated some better times out of me! They ask me to swim with them all the time but I never do it. Maybe I should! I go faster with them! And I am all about swimming faster! cf wod - 21 - 15- 9 Power Cleans @ 70lbs Dips (box) time - 5.32 Wod went pretty well. I dropped the bar a couple of times and wish I didn't. I was just getting tired and then i had to chase it across the gym. I need to start forcing myself to not break on these things just because i am feeling it! I got invited to go ride my bike tonight with the guys from the pool but it has been raining since last night so i don't know if that is going to happen. Registered for my first running race of the season this weekend. Im going a local 5k to kick the season off. meal 1 - vega wfo w/coconut water meal 2 - clif builder bar & mac nuts meal 3 - banana & mac nuts meal 4 - Tofu, veggies & brown rice I am going to start eating more calories earlier in the day because i find myself hungry more in the morning.