..a stream of consciousness..

Workout: Normally Thursday is a rest day, but with Tuesday being rest, and
    yesterday being bball/’active recovery’, I’m thinking maybe I can do some 
    o-lift technique or do some heavy load (not on my shoulder) work.  Will
    decide later – tempted to go hang out at CFLV during their 7pm O-lift, since
    I can’t do the XF WOD at the academy, and O-lift there is at 8pm…!

** went to CF LV and did most of the mainsite, which was – 10 rounds (3 weighted pullups [45lbs], 5 strict dead hang pullups, 7 kipping pullups).  Pace/timing wasn’t an issue… b/c I couldn’t really go fast at all.  I have lost some strength since letting my shoulder rest – these pullups used to be much easier.  I ripped both hands at my knuckles instead of my palms (clean shaven).  After finishing 7 rounds, I could do no more, so I completed 5 min of CF LV’s WOD, which turned out to be AMRAP 5 min of 200m run, 15 24″ box jumps.  I completed 4 rounds – Sarah was saying I should get out 5.  She is more beastly than I am…

Nutrition:
– 700AM – [2] – zone bar
– 900AM – [2] – 2 oz turkey, 1 ezekiel AB sandwich
– 1245PM – [4] – 4 egg whites, 2 eggs, 1 ezekiel AB sandwich, 1 apple, 6 almonds
– 445PM – [2] – 2 string cheese, 1 ezekiel AB sandwich
– 700PM – [2] – zone bar
– 845PM – [4] – 24 spears of asparagus, 3 oz golden potatoes, 6 oz shrimp…
          need some fats to go w/ this meal… 

[7A/54bpm]

Workout: Walnut Rec League – 700PM – we may be expanding the roster –
      so it may be a good time for me to start focusing on other things leading
      up to games.  I’m thinking about turning wednesdays into an active rest
      day in order to do speed work on tuesdays and XF on thursdays – though
      that doesn’t leave me rested up to do benchmarks on Friday.
      decisions, decisions…

Nutrition:
– 730AM – [2] – zone bar
– 945AM – [4] – 2 oz turkey, 2 string cheese, 1 ezekiel AB sandwich, 1 apple,
         9 almonds – I have yet to figure out exactly how much AB i’m putting in,
         which means I’m not sure how much fat i’m taking in, hence 3 blocks of
         actual almonds (i’m trying to go 2.5x fat, or 10 blocks in a 4 block meal)
– 200PM – [4] – 4 oz turkey, 1 ezekiel AB sandwich, 1 apple, 15 almonds
– 630PM – [2] – zone bar 
– 845PM – [4] – 4 oz ground pork (with minced bamboo shoots), 1 pb sandwich,
         1 orange – pretty tasty.  I could use more food, but… I really don’t NEED it…

Legs feel good again.  Started AZ cycle – will try it for a month (enough to get through MC) to determine if I’ll stay on it.  Need to get back on supplementing fish oils, icing and stretching.  Gotta stay on top of it.

[6B/56bpm]

Workout: Rest.  I was originally going to go out on St. Patty’s day… then it was going to be speed work at the track w/ Boot Camp… then got pushed to maybe the adventure race from CF La Verne… then Chris told me that him and my mom had bought Laker tickets at the beginning of the season for tonight – so that trumped all.  It will be a good additional rest day – my legs are still tired from Solvang.  I can only imagine how I will feel after each of the KOM rides…

Nutrition:
– 815AM – [2] – 2 oz turkey, 1 Ezekiel almond butter sandwich.  Probably should
          have eaten earlier, like when I got on the train, but hey – this leaves the rest 
          of my day w/ more food consumption!!
– 1030AM – [2] – 2 string cheese, 1 Ezekiel almond butter sandwich.
          can’t wait for lunch at 1230.
– 1230PM – 5oz broiled lamb chops, 16 oz broccoli, 2 roasted bell peppers
          may cap it off w 12 lime roasted almonds (hecho en mi casa).  TASTAYYY!!
– 445PM – [2] – 2 string cheese, 1 Ezekiel almond butter sandwich – quickly 
          becoming my 2 block snack of choice, though paleo advocates will tell me
          I should sub out string cheese for non-dairy… but is ezekiel bread paleo?
          it’s sprouted grains instead of whole grains…….
– 645PM – [4?] – 1 HH size order of chicken wings from Wokcano, 1 order (looked)
          really small spicy yellow tail, 1/2 a Stella (tap ran out, got it for free.  couldn’t
          turn it down…!)
– 1030PM – [2] – after laker game zone bar 

[6A/58bpm]

Workout: 10 rounds of reverse Cindy (15 squats, 10 pushups, 5 pullups) – The hard part about doing Cindy is typically the pullups.  I don’t see this being any different, but with only 10 rounds to complete, hopefully, I can complete it and get it under 10 min.  I’m currently debating taking another rest day.  My legs are still tired, and I know that I will be doing sprint work or running tomorrow…

8:25 with pushups subbed out halfway for situps b/c of the shoulder.

Nutrition:
– 700AM – [2] – 1 mini lara bar, 2 string cheese, 12 almonds
– 930AM – [2] – 1 zone bar, 12 almonds
– 1245PM – [4] – 16 oz broccoli (roughly 2 blocks according to data transposition
         using nutritiondata.com information), 6 oz black cod (4P), 1 mini Lara bar (2P, 4F)
         and a handful of almonds before lunch.  the 16 oz of broccoli wasn’t as mundane
         as imagined… may be better than doing 2 blocks of asparagus… and just as easy!
– 430PM – [2] – zone bar
– 745PM – [2] – 2 oz turkey, 1 Ezekiel PB Sandwich 
– 900PM – [4] – 4 oz lamb chops, 1 bell pepper, 1 banana, 16 almonds 

*Removed my head as a barrier and an excuse by committing and signing up for my L1 cert.  It will be going down in Aromas June 20th – a week after the mud run (see calendar on the right).  I am stoked!

[6A/56bpm]

Workout: Played 3 basketball games at 24 hour fitness.  Legs were not there – couldn’t hit from the outside, but had a bunch of plays on the inside.  It’s funny how no one plays defense at 24 and is surprised when you talk and actually play D.

Nutrition:
– 1000AM – 3 egg omelet w/ spinach, onions, cheese, a fruit salad, and a 2 block
     mini lara bar
– 600PM – 1 PB sandwich on Ezekiel bread, 2 oz turkey, 6 shrimp dumplings,
     1 mini lara bar
– 800PM – 1 mini lara bar (they were free samples from the 5k we chilled @ this AM)
– 1000PM – 1 mini lara bar, 2 oz turkey, almonds

not a great day nutrition-wise (as far as timing, consistency and amount eaten), but ate a balance similar to what I was looking for.   I’ll take it for the day after Solvang where I’m in full recovery mode.  Sleep wasn’t so hot last night – stayed over at Eric’s place after some drinks and woke up after tossing and turning the entire night

[6C/?bpm]

Workout: Solvang Century – 6:20, including rest stops – followed by a random set of squat tabatas

Eric Leclair at Mile 80

Nutrition:
– lots of carbs on the ride, plus a lot of food to follow.  feels good – ended up going drinking afterwards… mhmmm… beer… =)

Firestone Post-Ride meal - it wasn't ALL beer...

[3C/?]

No workout today.  I need to continue to let my lower back and legs recover from the DLs on wednesday and the BSs on thursday – esp. w/ Solvang being tomorrow.  I need to prep, eat well, load up on electrolytes and hydrate as much as possible to prepare.  I’m sure Eric is doing the same.

Nutrition:
– 700AM – [2] – 1 apple, 12 almonds (no time for protein, made up for it next meal)
– 900AM – [2] – 3 egg omelet w/ peppers, avocado and mozzarella (4P),
           supplemented w/ 1 Ezekiel PB sandwich.  I need to make a full switch to 
           almond butter soon – I’d like to EVENTUALLY move towards a paleo zone
– 1230PM – [5] – 6 oz salmon, 1/2 small avocado, 1 apple, 12 almonds, light
           ezekiel PB sandwich (added an extra block count b/c of added protein and
           fats from eating PB and almonds).
– 730PM – [?] – zelo’s – pasta and a slice of pizza – gotta get some carbs… 

[7B/56bpm]

Workout: 6am – BS 3×5 – ([w/u 135, 185], 225 x 5, 235 x 5, 245 x 3 – dropped on 4th rep) – This was done to substitute out of doing 10 x 1 snatches, and was done at 6am since I’m not going to be able to make it in the evening tonight.  It’s also my last workout before solvang, since if I don’t rest, my legs and back won’t be functioning for the ride…

Nutrition:
– 530AM – [2] – 2 oz turkey, 1 Ezekiel PB sandwich
– 715AM – [2] – 2 oz turkey, 1 Ezekiel PB sandwich
– 930AM – [2] – zone bar
– 1200PM – [4] – 6 oz canned salmon, 1/2 avocado, 1 apple, 1 slice Ezekiel bread
– 500PM – [3] – 2 oz turkey, 1 string cheese, 1c grape tomatoes, 1 PB sandwich
– 830PM – [2] – 3 oz shrimp, 24 spears of asparagus, 15 almonds
– skipped the last block…

[6B/60 bpm]

Workout: Texas Cardio v2 – w/ either bodyweight, or 1/2 ORM (one rep max), 1 DL the first minute, 2 DL’s the 2nd minute, etc, until failure.  I completed 14 rounds – the 15th round was impossible for me at that point.  I’d like to see if I can get this up to 18-20 at some point… but I need to get my DL’s stronger first.  I used bodyweight.

Nutrition:
– 645AM – [2] – zone bar
– 815AM – [2] – Corner Bakery Farmers Omelet (w/ all vegetables), 1/3 of the
         breakfast potatoes that came w/ it and 2 bites of wheat toast.  supplemented
         w/ 2 blocks of almonds at 945.
– 1115AM – [1] – 1 string cheese, 1/2 PB sandwich.  Needed a snack before our lunch
         meeting, which WAS supposed to happen at 11. 
– 1200PM – [2] – Pacific Grill Shrimp Caprese salad w/ grilled peppers & 1 small
        (3″x2″x1/2″ slice of bread, est. 1 block)
– 345PM – [3] – 6 egg whites, 1 c blueberries, 1/2 slice ezekiel bread, PB, 
        9 almonds
– 615PM – [2] – 2 oz turkey, 1 slice ezekiel bread, PB
– 800PM – [2] – 2 string cheese, 1 slice ezekiel bread, PB
– 845PM – [2] – 5 oz potatoes (1/3 c roughly), 2 oz turkey, 12 spears asparagus
        15 almonds 

just signed up for the nutrition cert at TCA on 7/18/09.  Maybe I’ll pick up some key info to keep me focused through the end of 09 and into ’10 when I’m trying to make the games…

[6.5B/62bpm(168.5lbs)]

Workout: opted to rest instead of work out… Having worked out friday, saturday, sunday and monday, today was a good day to take a rest day.  I figure I’ll let my hamstrings recover, work out tomorrow and thursday (since no bball this week), and rest Friday in preparation for Solvang on saturday.  Not worried about Solvang as much as KOM – but I’m definitely going to try to push going up Foxen and get a little bit of ‘training’ in for KOM.

Nutrition:
– 645AM – [2] – 1 chicken apple sausage, 1 apple (consumed 45 min later)
– 930AM – [2] – 2 string cheese, 1 PB sandwich
– 1130AM – [2] – zone bar
– 145PM – [2] – Panda Express (yes – it can be done, hah) – 2 item combo w/ 
          mixed veggies, beef and broccoli, and string bean chicken.  A little light
          on the carbs, but still… not bad… Also, wtf is up with the food server balking
          when asked for extra broccoli… and then proceeds to add ONE PIECE of
          broccoli.  It’s BROCCOLI.  JESUS, lady, it’s not like I asked for an extra slab
          of beef or something.  Damn, stingy-ass…
– 400PM – [2] – 2 string cheese, crackers, peanut butter
– 600PM – [4] – 2 string cheese, 1 apple, 1 zone bar 
– 900PM – [3] – 3 egg whites, 3 shrimp, 1 slice ezekiel bread, almond/peanut butter,
          1/2 c blueberries
** I think I was definitely short on my fats today.  I need to consume them with my meals to keep me full longer – I seem to be getting hungrier during the day.  I also think I am shorting myself a lot on the carbs.  I think I may go back to a regular baseline zone, since being on the modified carb zone has me mixing stuff up too much and is making it difficult to stay on top of things w/ my schedule and planning around work for meals…

check out this rip from last night – Tim conned us all into doing some pullups, and so we all rattled off somewhere around 20.  I did all mine butterfly, and I decided to try to get another 10 afterwards… on the 6th one, something felt funny on my left hand – lo and behold… a new rip…!

[7B/58bpm]