LMNgetfit

Yes- I reside in Leawood!

Thanks so much for sending my black tank right out-LOVE it- high quality and fits nice!!! (normally I'm a medium for fitted items but took a chance on the large tank thinking I'd make it work- it's definitely "fitted"! My hubby agreed it fits great!) can't wait to take it to Vegas to wear on my run this next week as well as sport it here in KC! Also, I appreciate all of the goodies- nice to sample before I make a purchase! Thanks so much-love what you are dong here-keeps me motivated!

Friday: swim 700 yds- including 100 yds of drills; SR ~24 felt ok- fairly beat afterblng week!!

On vacation now for a week-wahoo!!! Lots to do before Thursday's trip to Vegas!

I've got to adjust my training days and rest days to accommodate for travel.

Saturday: after battling 40+MPH winds Friday at the outdoor kickoff party, I was miserable with an allergy flare-up-ugh!! I cancelled an early run with friends to avoid the outdoors and hoping for a clearer head this morning. It came around noon and I took my run outdoors- went 3.5 mins in 42 mins which included 6 mins of walking- felt wonderful!!! (Must of been the Vega per-workout energizer!!! Thanks Robert for the goodies in my package!)

Not horribly sore tonight- nutrition today off a little as it's the weekend! Trying to maintain hydration even while Enjoying a glass of vino.....

Tomorrows workout is weather dependent- scheduled bike day- 10 miles!!! Backup plan is pool & indoor spinning!

Received my Vegan bodybuilding tank-LOVE it!!! Thanks Robert!!!

Thursday: worked late- bypassed swim at gym to come home to let doggies out (bladders only good for 10 hours!) hit home gym:

Treadmill 10 mins brisk walk

Elliptical 10 mins level 5

40 crunches on ball

Lower extremity stretch

Legs/feet are sore!! I need new work shoes!! Working on concrete floors with tons of standing can be tough!

Did make a new recipe tonight: Avocado & black bean corn enchiladas-a hit! My hubby enjoyed them!

A friend of mine who's currently reading Engine 2 diet shared the recipe! Her hubby (28 yrs old) has a cholesterol level greater than 350!!!!! He's on a statin (Lipitor I think?!?) though they are exploring more meatless options! I've suggested reading material and mostly live by example! She admits the book is an eye opening read! I'm excited for them!

Tomorrow night is the kickoff party for the KC Corporate Challenge (CC)- super excited! I've committed to golf (2 person scramble-I've just started the game), a few track events such as 1200 M sprint, 400 M relay, & shot put ( never thrown in my life!) .......I'm researching a shot out event as well I'm open to suggestions on the best technique. My goal from one year ago was to do the CC sprint triathlon- so pumped that it's here! Love that my work group is super focused on health and being active as a group!

Check out Happy Herbivore's website..... Recently added meal plans for vegan & low fat that can be modified for caloric needs and it includes grocery list; I can't vouch for the plan but I do know her recipes are simple and delicious!!! Seems like a great concept!

http://getmealplans.com/

Hope this helps!

Wednesday: hot, hot, & humid!

Off early so I hit the road on my bike at 12:30..... Was starving pre-ride so I had 1/2 baked plain sweet potato(pinch cinnamon) & GF veggie burger. Had this one hour before but that wasn't long enough! Felt too full!! I did get 6.7 miles at a reasonable pace! Watched my HR closely because it was so hot!

After the bike, I cooled down for 10 mins and decided to go for a 10 min run-yes, I recovered quickly after ride!! I stretched legs for a bit-felt great after my " mini-brick" routine! Bricks aren't on my training schedule for 2 more weeks!!

Nutrition: since I'm staying away fom empty junk food & munching..... I feel like I'm starving-focused on consuming more nutrient dense foods...... Finally what filled me up is a Vega whole Food optimizer shake....2 scoops w/soy milk- lots of protein now!!!

Not sure whats on dinner agenda just yet.....

Tomorrow: scheduled swim & walk day!

Nutrition

Tuesday: rest day

Food consumption - trying to eat more fruit when hungry..... And drink more water!!!

Wednesday is bike day!! Wahoo! Scheduled for 6 miles.... Might stretch it out to 8-9. Tomorrow will tell- weather forecast for 90 degrees and HOT!!

Monday: opted for a swim day- legs sore!

Swim: 550 yds total-freestyle

50 yd warmup

100 yd 15 sec rest

50 yd x 4 15 sec rest between

100 yd nonstop/no touching bottom w/turns (pretended mentally I was open water swimming!)

50 yd stroke work/drills

50 yd cool down

Stroke rate(count) 23 once, 24 once (it's baby steps-wahoo!)

Nutrition: really focused on consuming less processed food-NOT EASY!! I will keep trying.....

Also, I'm not going to weigh myself daily..... Too much frustration!! Going to once a week!! ( in fact, I'm up #2 over last 3 weeks-body is more tone and clothes fit nicely soooo...... I'm thinking it's muscle weight!)

Cloudy, cool & windy overcast day so I kept my workout inside! Just wasnt up for the elements today!

Treadmill:

4 min warmup walk

21 min run 5.0-6.0 on 2-3% incline

5 min cool down walk

20 min body weight workout-

Overhead press #5 dumbells, sit ups on ball, planks, jumping jacks...... followed by stretching of lower body!

Felt great on run part- no issues!

Diet: better focus on foods I ingested today.....Made Cajun chickpea cakes on romaine lettuce- tater tots! Yum! Did well until dinner with white wine!! Ugh!! Guess I'll need to budget for my alcohol ingestion!

Tomorrow scheduled rest day but I'm off a day...... Either a bike or swim day!

Friday: scheduled rest day!!! Also added an end of week happy hour w/ a few friends and hubby!! Fun fun fun but I ate a few things I shouldn't have ( beer battered pickles)!! Ugh!!! Paying for it today-

Saturday : scheduled run day.... Didn't get the run in but did go for 2 mile brisk walk.

Tomorrow...... Scheduled bike day but I might squeeze in a quick run too!

Yes-Check out Lindsay Nixons cookbooks-The Happy Herbivore or Everyday Happy Herbivore. Simple recipes with simple ingredients!!! Love them both !!!

I hear and feel your complaints about vegan processed food-it's too convenient at times! Planning ahead and a well stocked kitchen helps!

Good luck on eating and training-my first sprint triathlon is in June! Tons of great info on this forum!

Wednesday: 6.5 mile bike ride (4.08 min/mile)

Sluggish but I think it was because it was a morning ride before appts!

Thursday: 650 yd swim- incl 150 yd drill work- Stroke rate (SR) 25 for 25yds- 100 yd in 2 min...plan to track this from here on out!

Enjoyed reading about your journey-so glad to hear that you "walk the walk"! I admire your ability to self-assess..... Healing starts from within! Staying on course is key but not always easy-hang in there! You can do it!!

I like your meal options esp the GF parts! I too seem better off without it in my system! ..... I might adapt a few of your items into my rotation of food.

Good luck on your competition!

Got a few days to catch up on:

Friday:rest day

Saturday: bike ride 7 miles - 4:08 min/mile (great time since winds were at 20-30MPH when I rode!)

Sunday: home gym treadmill-2min walk, 8 min run, 2 min walk, 8 min run, 3 min walk (23 min); elliptical 15 mins level 6- ball crunches 25, mountain climbers 10x2, 10 min stretch cool down

Monday: first day for 2 sport training In same day

Swim: 500 yd (freestyle) total - 50 yd warmup ez swim, 50 yd timed (1 min!), 200 yd nonstop, 100 yd drill work, 50yd swim, 50 yd cool down

Went home-continued hydration, ate 2 sport jelly beans w/ 4 oz G2, then grabbed music for my run!

Run: 2 min warmup, 15 min non-stop run, 3 min cool down walk- stretched 10 min. Maintained my HR less than 165!

Felt fantastic during both swim AND run- no pain in my knees!

Today Tuesday: rest day!! Do plan to stretch before late start at work!

Previous tri times where my goal was to "complete" the race:

Swim (546 yds): 13:01

Bike (10.6 miles): 40:55

Run (3.1miles): 33:44

Goals:

Swim: 11:00 or less

Bike: 37:10 or less

Run: 30:00 or less

Total time decrease of about 8 mins!!!

Speed up my first transition time as well..... I need to read about how to do this.......

Nutrition: still focused on healthy choices (Saturday was pig out day!)......still watching sodium intake closely!! Up about 2 pounds BUT I'm not going to focus on wt loss/gain. I feel great about my overall strength and health; I tend to build muscle easily so I'm thinking this accounts for wt gain!!!

Thursday: swim gym 600 yd total

Warm up 50 yd freestyle

100yds drills

100 x 4 freestyle swim - 30 sec rest between each 100 yd

50 yd cool down freestyle

The drills I performed focused on proper head alignment to help improve glee efficiency. Friday morning-I'm sore in my neck ESP left side!!!! So this morning which will be a rest day, I did 10 min of yoga stretching. Ah- felt good!

Limited sodium intake yesterday..... Starting to diurese!

Wednesday: due to time constraints with juggling kids, I kept my workout at home - focus today strength training (I didn't due much of this before my first tri.... That is a goal I set for this one-hoping it'll improve my time).

Warmup treadmill brisk walk 15 min

Squats body wt 25x2

Walking lunges w/#8 ball overhead press 24x2(12down & backs)

Ball crunchesv25x1

Reg sit-ups 20x1

Chest press lying on ball #5 dumbells 20x1

Overhead press #5 15x1, #12 15x1

Bent rows #5 15x2

Kickbacks #5 15x2

Leg ext #5 ankle wts 20x1 each leg

Planks 1x1min front & each side

10 min stretch cool down

Started food log again via phone app..... Need to track a few things. ESP curious about my sodium intake...... I'm retaining fluid which can be from a variety of things! Want to minimize dietary intake!

Glad you got your run in Karen-interesting choice for music! Nice that it helped you relax!

Reminds me-I need to switch up my playlists!

Keep up the good work!

Didn't workout over weekend-nice to relax..... Watched golf & a few movies!

After looking at calendar yesterday, I realized there are 10 weeks til my first official triathlon! Wahoo-it's part of KC Corporate Challenge which my work is affiliated with for our 2nd year! While I didnt participate in this specific event last year, it served as my motivation to complete AND compete in it this year! So here I am-my training schedule started yesterday!!

I'm using a training plan from trinewbie.com. It's an 11 week schedule that's fairly detailed. I used it last year for first time to prepare and enjoyed it-helpful, adaptable & user friendly! I do modify the scheduled days to fit my work schedule which fluctuates greatly! I rotate my training activities so I never train same for activity two days consecutively. I also utilize my heart rate monitor consistently.

I'll research my previous tri times and set my new goals here soon.

Monday: run/walk 8/2..... Watched heart rate to keep less than 165.... Hills HR increased to 172.... Walking intervals HR came down 120-130's. 38 min total (3-8 min runs)

Tuesday: swim day-30mins

100 yd warmup-200 x1, 100x2,100-drill sets, 50 yd swim, 50 yd cool down..... 50 yd walking water lunge. My rests periods are approx 1min between.

Gotta pull out my book to review drill sets before next swim.

Plan for bike day tomorrow-work dependent.....

Thinking I need to order a No-Meat Athlete T-shirt!

Thursday:

Took my run outside..... It's been awhile for my run training.

2 min brisk walk warmup

10 min run

2 min walk

10 min run

2 min walk

6 min run

5 min cool down walk

Stretched 10 mins

Heart rate 160s and increased to 175-178 going uphill which is right on track for my lack of recent running. My HR goal is 150s....knees were actually fine during adventure today-yah!

Food: definitely on better track today!! More fruits & veggies-stayed full longer-hhmmm amazing how that works!

Been a few days since I've posted.....

Saturday: bike ride 8 miles..... Felt good. Don't remember pace.

Sunday & Monday: rest days .... Busy w/kiddos plus I'm lacking some motivation!

Tuesday: too tired, late night & early morning rise-pooped!

Wednesday: home gym elliptical 25 mins level 6 w/ fluctuations! 10 min treadmill

50 crunches

5 min stretching

Food: need to make adjustments to include more veggies & less processed vegan/GF foods ( these types are WAY to convenient!!) ugh! Just need to go through my cookbooks....

Thursday: 20 min elliptical at home gym

Crunches on ball, planks

Stretched

(abbreviated workout before work!)

Friday:

I'm beat today! Tough week!

After 1.5 much needed nap, found some but not much motivation to exercise!

Treadmill: 10mins x 2

Body weight exercises:

Squats 25

Bench step-ups 15 each leg

Ball crunches 25x2

Ball pike reverse crunch 10

Overhead press 20 - #5wts

Lunges 10 each leg

Stretched!

Off for date night with hubby!

Tomorrow: ride my bike!!

(yesterday as anticipated- REST day due to llooonnnnggggg work day!)

Wednesday:

Cycle outside 9.6 miles...... Hit a new record pace for me of...... Drum roll please: 3.93min/mile!!!!

I was pumped considering a few factors that I thought would contribute to a SLOW bike training today. 1) I was beat- actually dozed for 10 min just prior to ride 2) my body is sore-sore from long day yesterday on my feet/legs! 3)my cal intake is down for day prior to my ride.

So, hindsight, the nap might of helped?!? And I did hydrate for a hour before going- it was 82 degrees! Whatever it was- I completely enjoyed myself!!

Food:my new fav snack is an apple-pear! I've found them at local Cosco..... Juicy like a pear but apple texture! I do peel skin b/c it's slightly tart! YUM!

I've got alarm set for quick cardio/body weight workout before work in morning!

Tuesday : will more than likely be a rest day..... Only due to my work schedule (early in/late out!). (

Monday: incremental swim 700 yds; I swim at gym with outdoor pool that has a dome cover for winter months. It was 82 out yesterday so inside "the dome" it was quite balmy!! I inquired as to when they will remove the dome..... Late April!!! Fingers are crossed for sooner!!! Bring on the sunshine with swimming!!!

Food: same stuff..... Feeling great!

Aren't those questions frustrating?!? I understand the frequent explanations..... Give it time as you can lead by example through your fitness and attitude! I'm in healthcare and my co-workers are educated and relatively healthy/fit people. After a year of seeing me eat vegan and gluten free and seeing that im

Physically fit AND healthy, they notice results and have QUIT asking "those" questions!

To answer their questions, you could refer individuals to read for themselves.....for example, this forum, Rip Esselstyn & Engine2Diet, No Meat Athlete, The China Study, Forks Over Knives... Etc. Ive written down resources countless times for others- just so they could see for themselves!!

Again, cheers to you!

Enjoy this forum!