..a stream of consciousness..

Workout: TBA – supposed to be a walnut league game, but it got postponed due to excessive scheduling for 715PM games.  Now… to rest, stretch, relax…? light WOD? – just did a bunch of pullups – rattled off 22 before coming off the bar… need to work on doing more butterflies now that my shoulder is starting to heal.  My grip was starting to give out on me…

Nutrition:
645AM – [2] – 1 amylu chicken apple sausage, 1 small v8 (short 1 block carbs)
915AM – [4] – 2 egg whites, 1 egg, 2 oz turkey, 1 medium banana (3 blocks), 
       1 orange (2 blocks), peanut butter and 6-8 cashews – made up for the missed
       carb block from the pre-metrolink breakfast.
115PM – [4] – 4 oz turkey, 7 oz sugar snap peas, 2 bell peppers, handful of almonds
       and a dab of peanut butter.
430PM – [2] – 1 amylu chicken apple sausage, 1 orange, short on fats, will make up
       for it later. 
730PM – [?] – Zelo’s – 1 mixed green salad, 2 slicese of sausage pizza w/ roasted garlic

KOM commences in 3 days.  I am part nervous, part excited, and part of me just wants to get it done.  If you do the math… doing the middle 50 miles of the 109 route miles on sunday, leaving us with 59 miles remaining.  The ride is listed at 12,000+ ft of climbing, and if we put that at 12,250 (if it was 12,500, i’m sure they’d say 12,500), and we rode 6900ft in that first 50, that leaves us with 59 miles to ride and 5350 ft of climbing remaining, meaning we will be going from riding a 2.6% average grade down to a 1.7% average grade, meaning further that the front and tail 25-29 miles should be 35% easier than the middle 50.  How much the first 25 miles wrecks us for the middle 50, and how much the middle 50 wrecks us for the last 25 is yet to be seen, but as long as we make those checkpoints, I’ll be happy.

The top of the rock store - Nothing compared to Decker...

[7.5A-/53bpm]

Workout: DL & BS technique w/ Chris

Nutrition:
645AM – [2] – 1 Amylu chicken apple sausage, 1 small V8, 1 mini larabar
945AM – [4] – 4 oz herb roasted turkey, 1 orange, 1 banana w/ 1 oz PB
145PM – [4] – 6.5 oz salmon, 15 oz broccoli flowerets (2 blocks), 1 apple,
      4 cashews, 21 almonds… Very full, need to space out my meals better.
      or in this case, eat my 945 at 915 or make it a 2-3 blocker.
600PM – [2] – 2 oz turkey, 1 bell pepper, 1/2 orange, 12 almonds
800PM – [4] – 4 oz turkey, 1 small v8, 1 oz potato, 1/4c ice cream, 4 oz pico de gallo
      2 tbsp PB 

[7.5A/54bpm] – HR back to normal, though legs still sore.

Workout: none.  After a gruelling 3 day weekend including a Nancy PR on Friday, a 5k PR on saturday, 50.5 mi/6700ft of climbing and a basketball game on sunday – my legs and back are thoroughly destroyed.  The only thing I am doing this week is sprinting tomorrow and playing basketball on wednesday.  Thursday and Friday are rest – MChallenge is saturday. 

BF check: Bi – 4mm, Tri – 5mm, Back – 17mm, SI – 7mm – 33mm total = 13% give/take

Nutrition:
730AM – [3] – 1 Amylu chicken apple sausage, 1 apple w/ peanut butter,
     1 hard boiled egg, 1 small can of V8
1015AM – [2] – 1 zone bar
1230PM – [3] – Seared Ahi tuna salad (4.5 oz or so), not much on the vegetables,
     so I matched it w/ a just shy of 3 block chocolate larabar (all natural, organic,
     no added sugar, gluten and dairy free)
400PM – [?] – handful of cashews…
800PM – [4] – 6 oz salmon, 5 oz (cooked) sweet potato leaves (1 block),
     7 oz broccoli (1 block), 1 orange, 1 oz peanut butter 

[6.5/60bpm] – elevated heart rate (normal being 54 for me, body needs rest.)

Workout: LAST KOM training ride – 50.5 miles, 6700 ft of climbing – the middle section of the ride.  Decker is BRUTAL – but I won’t let that keep me from finishing… MUST keep on… (btw, joe estimated w/ his HR monitor, approx 3k cal burned – I’m estimating mine at 3500)
700PM – Mofufus Playoff game

Nutrition:
830AM – [4] – 2 Amylu chicken apple sausages, 1 slice ezekiel bread w/ PB,
      1 banana, extra handful of almonds
DURING RIDE – 3 triberry GU shots, 1 bottle cytomax, 1 pack powerbar bites
      handful of almonds, 1 lara bar 
400PM – (After ride) – 1 Cheesecake Factory miso salmon, sub broccoli for rice
900PM – Tommy’s Birthday – C&O Grilled salmon, sub extra vegetables for
       mashed potatoes.

so exhausted today.  Rock store pic for tomorrow.

Workout: Santa Anita Derby Day 5k – 22:06 – PR

Nutrition:
730AM – [2] – zone bar
1100AM – [4] – the Peach omelet, 1/2 hickory maple waffle
500PM – [2] – chicken apple sausage, orange, almonds
730PM – [4?] – sushi, heavy on the fish, light on the rice

[6.5/56bpm]

Workout: 6pm happy hour.  What to do.  Tomorrow I run a 5k, and I have a bike ride and a basketball game on sunday.  Meh.  I will probably pick something and go all out anyways, haha.
Nancy – 5 x (400m run + 15 OHS @ 95lbs) – 12:55 – new PR 

Nutrition:
700AM – [2] – zone bar (one a day isn’t THAT bad…)
930AM – [4] – 2 egg whites, 1 egg, 3 oz salmon (microwaved together at work),
        6 oz sugar snap peas, 1 orange, 24 almonds.  Eggs microwaved at work could
        be a new thing for me.  Easier than dealing w/ peeling hard boiled eggs, and I
        can mix in seasoning/meats/veggies the night before…
130PM – [4] – 2 Amylu chicken apple sausages, 6 spears asparagus, 2 oz yams,
        1 smedium apple w/ PB – need to drink more water.
500PM – [2] – zone bar
730PM – [?] – Zelo’s – mixed greens, 2 slices of sausage/garlic pizza, 1/3 penne works 

[6.5B/54bpm]

Getting an extended REST day today.  I purposely worked out yesterday at 6AM, so that when I work out tomorrow for happy hour at 6PM, I’ll have had a full 60 hours of break instead of what normally would have been 48 hours of break if I had worked out at night on Wednesday.  We’ll see if it makes any difference.

Nutrition:
700AM – [2] – zone bar – first one in a week and a half… too lazy to prepare food
         last night and this morning, so today is going to be a hodge podge of what I
         could grab quickly this AM, and what I can get at the farmer’s market…
930AM (finished eating at 1030AM) – [4] – 1 chicken apple sausage, 4 aidells
         teri chicken meatballs, 1 banana w/ almond butter, 1 orange
115PM – [4] – 4 oz rotisserie chicken, 1 orange, 8 cashews (4F), 12 almonds (4F)
         and 1 apple.  Farmer’s market had some bomb strawberries.  Going to have to
         get me some next week… don’t know how good it will be for KOM tho!
600PM – [4] – 4 oz rotisserie chicken, 2 oz yams, 1 orange, handful of almonds
900PM – [2] – 1 oz salmon, 2 amylu meatballs, 1 longboard ale from Islands,
         a few strawberries

[7.5A/54bpm]

Workout:
600AM – 10,000lbs overhead – this was a pain since I can’t use my shoulder that much… I ended up subbing in backsquats (though I discounted the weight by half since it wasn’t overhead).  I ended up doing:
5 Rounds of:
45lb shoulder press (10)
53lb KB swing (10)
135lb back squat (10)
45lb bench press (10)
75lb power snatch (10) – wow, I can’t do math at 6AM.  Even discounting the back squats by 50%, I’m actually at 11,890lbs – no wonder it took me longer than everyone else…!

Nutrition:
530AM – [2] – 4 egg whites, 2/3 chocolate coffee larabar
700AM – [2] – 2 oz yams, 2 oz chicken, 3 almonds
900AM – [4] – 4 oz chicken, 1 orange, 1 small/medium banana w/ AB
115PM – [4] – 4 oz lamb chops, 2 blocks snap peas, 1 apple w/ AB
700PM – [2] – 1 chicken apple sausage, 1/2 orange, 1/3 larabar
830PM – [4 or 5?] – sushi – 1 order yellowtail, 1 order salmon, 1 spider roll, 3 random other pieces

over ate today, but that’s ok.  I’m not doing sushi every night, haha 

[6B/52bpm? – I might have missed a beat or two]

Workout: 630PM trackwork at AHS – 5 x 400m w/ 3 min of rest inbetween (compare to 022109 – I was faster, but was it b/c of a 430m loop vs 400m loop?  is it a 7.5% difference? yes, and more – but the gain was not as great as the difference in the 200m runs).  It’s starting to build steam, we’re getting a few more people who are interested.  No Jose this week due to lasik, but Chris L and Anne H will be out, plus the rest of the ‘regulars’ – myself, joe, patrick & tom…  That and all the BC crew that Eric brings out, haha.

5 x 400m – 3 min rest
Joe –   1:16.7     1:21.2      1:22.7     1:28.3     1:26.7
Jer –    1:07.2    1:13.2      1:24.1     1:20.4     1:20.2 

Chris & Tom kept their times, Anne DNF after 7 rounds of 200m, but finished Tom’s 400m runs w/ him. 

Nutrition:
700AM – [2] – 1 chicken apple sausage, 1 orange, 12 almonds
945AM – [4] – 4 oz rotisserie chicken, 2 blocks of sweet snap peas, 1 apple 
         with almond butter
100PM – [4] – 4 oz rotisserie chicken, 2 bell peppers, 24 spears of asparagus,
         fats to follow.  probably 2 spoonfulls of almond or peanut butter (in an hour)
500PM – [4] – 1 chicken apple sausage, 4.5 teri chicken/pineapple meatballs
         1 orange, 2 oz yams, fats to follow (probably a fingerfull of PB) 
800PM – [2] – 2 oz yams, 4 teri chicken/pineapple meatballs, 1 finger of PB
930PM – [2] – 2 oz lamb chops, 1 orange, 1 small tsp PB 

[7B/54bpm]

Workout: Warrior Workout – Ryan – 5 x (7 muscle ups, 21 burpees), for time – I know I can’t complete this, regardless of my shoulder since I can’t do muscle-ups, but I am debating subbing out for something else.  However, I can’t do the burpees either.  I may just take a rest day and do sprints tomorrow.  did… 5 x (10 40″ box jumps, 10 pullups)

Nutrition:
– 945AM – [4] – 10 teri chicken pineapple meatballs, 4 oz pineapple
– 1130AM – [?] – 6 oz of cashews (random snack, couldn’t stop)
– 230PM – [4] – 10 teri chicken pineapple meatballs, 1 apple
– 800PM – [4] – 4 oz rotisserie chicken, 2 bell peppers, 1 orange, 2 tbsp PB 

[8B/?bpm]