Thursday and Friday - still getting better

Thursday-

easy 6 mile run with D in the am

Friday

50:00 bike ride in the am

- 1 easy loop

- 1 steady

- 1 moderate

3 mile easy run to PT appointment in the afternoon

Uh oh - Tuesday and Wednesday

I should have known that I was perhaps hitting it a bit too hard. I need to remember that my sleep quality is not what it used to be which is a big issue for recovery. Was feeling a bit under the weather Tuesday and feel horrible today. I plan to do some epic sleeping tonight which should help. Fingers crossed.

Tuesday 7/13 (60:00)

Easy 30 minute run in the am with D

30 minute bike ride (starting raining pretty hard, felt iffy, went home)

Wednesday 7/14- DAY OFF, focusing on getting healthy

Monday July 12 - recovery run

Wow, I was REALLY sore today after yesterday's workout. That said, it feels great to be reminded of what it feels like to be an athlete. There is a huge difference, mentally and physically, between exercising and training. I prefer to train - pregnancy seems to mandate that you exercise! If somebody had told me before I got pregnant that 6 months post-partum I would still be "getting back up to speed" I would never have believed yet. That said, if I hadn't started running 2 weeks post-partum I would not have lost so much time to recovery and would probably be back in action. All things considered, Saturdays' 60 mile ride plus Sunday's tough workout plus a 7ish mile run today are helping me realize that I am doing okay.

60:00 run - Fort Greene through park, to Brooklyn Bridge, to Manhattan Bridge and home.

Fun workout at CFSB

Great workout this morning. Crossfit South Brooklyn "celebrated" the birthday of a pretty bad ass 71 year old Jacincto.

total workout time- 50:00 + 60:00 walk (includes run to and from CFSB)
Jacincto Storm- 27:00
570 meter run
71 squats
71 push-ups (these felt tough)
71 wall balls with 14#
71 KB swings
71 pull-ups (modified to 36 jumping)
71 Deadlifts (65#)
570 meter run

Felt great to really push it today

Solid ride

54 solid miles on Long Island. Sam kept asking me "are you okay" until I finally said "I am fine, why?" Apparently I was not riding very fast although my effort was solid. Someone seems to have forgotten that I took a full year off the bike!

3:20 ride time

easy Friday

5.5 mile early morning run with D

I am so thankful every time my little man cooperates on runs. He seems to like to go fast...much happier in the stroller running than walking!

Kept today easy in preparation for a good run with Sam tomorrow.

July 8th

5 miles on the elliptical

5 pull-ups (working on kip)

squat warm-up

squat / core cycle: (still just the bar, working on knees out!)

5 squats / 1:00 plank

6 / 1:00

7/ 1:00

8/1:00

9/1:00

July 7th

1:10 bike ride

easy ride to and from the park

5 laps of PP - 5x2 minutes hard, 3:00 in between

easy 3 mile run in pm

Wed. July 7th

Great day of running considering the heat and my hip!

6.5 miles in the am with D - 5x2 minute hard with 3 minutes easy in between

2 mile run in the pm (super easy, ran to a meeting)

HOT ride

1:00 bike ride with a 24:00 TT

-easy spin to the park

-1 moderate / easy loop

-2.5 loops hard

-1 moderate / easy loop

-easy spin home

2:00 plank

50 hip thrusts

stretching

It's funny to me to realize that I can get a decent workout done in 1 hour on the bike. In the past when I was training for Ironman I did very little intensity so I felt like I needed to spend at least a few hours for it to count. Don't have that luxury or desire right now but I feel like the interval work is helping!

On the nutrition front we made a great dinner of swordfish, veggies, kale and salad and topped it off with one scoop of fro yo from the ice cream stand across the street. I can't believe it took us this long to try it given we can literally see it from our steps:-)

Back to Crossfit

It felt good to do a solid effort with Fox at Crossfit South Brooklyn today!

20:00 (Stretched it) run to Crossfit

1000 meter easy row

hang clean warm-up

squat / band warm-up

AMRAP 3:00 x 5 rounds with 1 minute rest

3 hang power cleans

6 push-ups

9 squats

(65# for cleans - R1: 3 full +6 push-ups, 1 squat, R2: 4 Full + cleans, R3 4 Full + 2 cleans, R4 4 Full plus cleans, R5: 4 Full + 1 clean)

I am sure I will be sore tomorrow, that was quite a few push-ups

20 ab roll-outs

10:00 Run home

2:00 walk with Sam and Declan

Saturday July 3rd

47 mile ride with Sam on Long Island.

hour 1 VERY slow - lots of wrong turns and easy pedaling

hour 2 moderate / solid

hour 3 combo of easy / moderate riding

I've decided that 3.5 hours is the perfect amount of time to spend on the bike these days.

Friday short session

D was in daycare at Equinox - not his best visit:-)

3.5 miles of intervals on elliptical

2x25 1 arm KB swings

25 2 arm swings

planks / bridges / hamstring work

Thursday - Great run

One of the longer runs I have done in a while...felt good.

1:05 run - over Broolyn Bridge and through Dumbo / Brooklyn Heights to the Gym

10:00 interval warm-up on the elliptical

technique work on squats / clamshells

Wednesday ride and "run"

Great short ride in Prospect Park. 1:00 in all with about 40:00 of interval work. Felt great with much cooler weather. Did a quick 20:00 run (hard to even count it as a workout) to test my PT belt in the pm before heading out with some friends (without the babies!) Great day all around.

1:00 ride

20:00 run