Saturday, February 06, 2010


Run 5 miles easy
[about 42 min]
A nice warmup jog around Town Lake to start off the morning, joined by Crossfit rockstar Bonita.

Crossfit "Barbara"+
5 rounds with 2 minutes rest between each round:
400m run
10 pullups (assisted)
20 burpees
30 kettlebell swings (25lbs)
40 sit ups
50 squats
[10:47, 10:52, 11:16, 10:44, 10:21]

Today was my third time joining the Saturday Crossfit Tribe Workout at Austin High. We never know the workout until we get there so it could be anything. They are all hard. This was the longest duration Crossfit workout I have done, and lasting about an hour, it was a complete mental game. The goal was to have a consistent time for all 5 rounds.

In rounds 1 and 2, I had my doubts that I could even do the whole thing. Round 3 was the hardest for me to break through, mentally and physically. I was getting grumpy and irritable, but then I turned on my super focus and cranked out the last rounds with determination. By round 4, I was starting to feel good and after the last round I realized I had more in the tank. I probably could have done a few more rounds at the same pace.... not that I wanted to. I am definitely going to be feeling those 250 squats in my legs tomorrow.

Friday, February 05, 2010

perfect morning

Run 10 miles as 7 miles easy, 3 miles mod/hard
[Town Lake trail, 1:25]
I got up and out early again this morning and was treated to an idyllic sunrise run at Town Lake. The sky was cloudy but pink and purple light peeked out as the sun was coming up around 7am. It was cool and calm. My legs were tired but not that tired. My upper body was very sore but not sore enough to break down my form. I felt like I was gliding along.

I am so grateful to be back from injury and able to run again. As I was rocking out to my ipod, enjoying the morning, and feeling strong, a few tears of joy filled my eyes. This was a perfect way to start the day. The only thing that could make it more perfect would be...

Breakfast at Casa de Luz!

Yummy! Homemade corn tortillas with greens, veggies, and tahini sauce, amaranth porridge sprinkled with homemade granola, vegetable miso soup, kukicha tea.

Thursday, February 04, 2010

Misty morning on the trail

Run 7 miles with 4 x 1 mile fast
[Town Lake loop, 1:01 total, 4 x 1 mile@7:07, 6:59, 7:25, 7:35]
It was cold and misty this morning, and the trail was conspicuously empty. The lake was beautiful and peaceful and relaxing to look at. I warmed up for 3 miles and then did the mile repeats with 2 minutes rest between each. I really died in the second half. My sore quads were the limiting factor there (thanks DT) - I was working under my lactate threshold but my legs just wouldn't move any faster. The small rollers on the trail took everything I had. I was trying for even splits on those, but I did average about a 7:15 pace which isn't too bad.  Song that helped me push myself today: Beyonce, Ring the Alarm (Freemasons Club Mix)

Bike 55 minutes - recovery ride (spin class)
After the run this morning I really needed to spin out the soreness in my legs. I went fairly easy.
Pure Austin Ryon is always entertaining.

Strength and Stretching
3 x 10 overhead arm rotations with PVC (working on shoulder mobility)
20 hanging knee to elbows (not quite able to lift my legs that high yet but trying)
3 x 10 floor wipers with 45lb bar - My first attempt at this exercise. I like it.

Wednesday, February 03, 2010

Crossfit DT

Crossfit "DT"
6 rounds of:
12 deadlift
9 hang clean
6 push jerk
[17:40 with 50 lb bar.  The deadlifts were easy. The hang cleans got to be a challenge at the end and ripped up my thumbs. The push jerks were a challenge on all sets. I was not fast but I completed it.]

Hundred Pushup Challenge Initial Test:  8 pushups from toes.
3x10 knee pushups
3x10 box step ups on 24 inch box
3x10 body rows

I was also planning to run today but it didn't happen. I have been having trouble sleeping lately and I didn't get to bed until 2am last night and then overslept until 8 this morning. I was planning to go out in the morning early but this was too late, plus it was cold and rainy. I put the run off until after work to do on the treadmill. The workout was supposed to be 7 miles with 4 x 1 mile repeats, a workout I love doing outside on the trail. After work I just wasn't feeling in the mood at all and couldn't wrap my head around the treadmill. Getting the run done early is always best because anything can happen during the day. I'm going to attempt to get this done tomorrow ...  early this time.

Tuesday, February 02, 2010

Glorious Rest Day

I usually have one rest day per week, and this week I really needed it. I have had some HARD workouts in the last three days. This rest day was like eating a delicious meal when starving, all the flavors were richer and more alive. A perfect rest day to me is not just not doing a workout - it's also about doing all the extras that help recovery. These are things like getting extra sleep, stretching and using the foam roller, drinking a lot of water, and eating extra nutrient dense foods. I also spent some time today getting ready for the upcoming week of workouts, doing things like downloading new songs for my ipod, researching Crossfit technique, and reviewing recent progress. It's been a good day.

Here's what led me to this rest day:

CrossFit 1/2 "Running Eva" -
5 rounds for time:
400m run sprint
15 kettlebell swing
400m run sprint
15 pullups
[32 min w/ 400s@1:40-1:48]

Bike 45 miles of hills (some super steep and with wicked wind!) [3:15]

Run 12 miles easy [1:46] - legs were heavy after saturday

Bike - 70 minutes with 35 minute time trial on trainer [15.5 miles] - omg this was MAX effort.

Monday, February 01, 2010

Ironman Round 3

Ironman Coeur d'Alene, June 2010. I've been signed up for 6 months but it's been just in the last two weeks have I made the final decision that I am going to commit myself to the training and do it. I have gotten a bit burnt out and have been struggling with nagging hip pain from training exclusively as a higher-mileage runner and am switching back to Ironman as my path to endurance bliss.

It will be my third Ironman and I think I have come to a point where I will be able to approach the whole thing in a more balanced and joyful way than before. My first IM was about finishing, my second one was an attempt to make dramatic improvements in speed (which I didn't do because I tried too hard). It has taken me over a year since that last Ironman to recover mentally and physically and be ready to do it again. My poor execution of race week and the race itself was a huge disappointment after all the work I put into it.

This one is going to be about enjoying the process and finishing happy. I am going to train hard but I am not going to make any time goals. I am giving myself the freedom to simply run with my heart.

For training, I will be using a 20 week program from Endurance Nation. EN focuses on intesity over volume, and the biggest weeks are only around 16 hours, with just 12 hours most weeks. I also plan to add on 2-3 Crossfit workouts per week to maintain and build core strength.

Thanks to all the work I've done this winter, my nutrition is dialed in and I've got a strong running base. I have a good supportive community around me to keep motivation high and make things more fun. The training officially starts in a week on Feb 8, 2010 and I am ready to rock!