Tuesday

5am - banana and sunflower butter

5:30 - crossfit - CrossFit Total - 1 max rep back squat (165#), OH press (63#), deadlift (163#) and 500m row (1:52)

Monday

Swim wu 250m, 5min on , 2 min off X2, 1min on , 30 sec off X5

Crossfit - 1 mile run with Christy and 20 minute amrap of 15 squats, 10 pullups, 15 kb swings, 5 burpees. I think 8 rounds - totally ripped my hands - ughhhh

May 17-23rd

Life has gotten too busy to log my food daily, but I am going to try to track my workouts. Food has been pretty good, have added cheese back into my salads for some flavor, and will have a sandwich once or twice a week. I am not staying strict paleo anymore, but am trying to eat as close as I can and still enjoy food and keep some moderation in my life.

crossfit just about every day this week - pretty heavy on lunges and situps this week, my legs are definitely feeling it.

Tuesday, May 18th - bike ride from CFVP up marshall into kirkwood - about 12 miles, wanted to get a hill in and accomplished that.

Friday, May 21st - 8 34 second hill repeats at the middle school. Working on midfoot strike - hill work a great way to accomplish that - hard for your heel to strike going up hill. Bought some lightweight shoes at lunch today at ghisallo.

Saturday, May 22nd - Met up with Todd's training group at kehrs mill and clayton to bike the hills of wildwood. Stayed with the group for part of the way, but just dont have my legs yet and bob, bao, and david and I cut out at Hardt and headed back getting 30 miles in. Good challenging ride for me. Need to pick up the biking training to 2 times a week.

Sunday, May 23rd - Headed to Fenton Park to test out a 5k route. Looking for possible options for the 5K running challenge we are looking to run this summer at the gym. Wore my new shoes and clocked the 5K under 24 minutes. Really trying to keep my form up and think about my positioning with each step. Will take a while for this to feel comfortable, but felt like I was getting in a groove. Definitely harder on the calves and hamstrings, my legs will need to adjust.

Plan for next week:Crossfit monday, tues, wed, thurs. Swim Mon and wed, Bike tues and thurs, run wed and fri. Off to state for Jamie this weekend and rest on saturday. Maybe katy trail bike ride with family on sunday and UCity 10k run on Monday.

Tuesday

5:00 - banana and sunflower butter

5:30 - crossfit - 4x5 deadlift 143#, ring dips, WOD - Karen - 150 wall balls 7:15

7:30 turkey mango slaw with broccoli and spinach and hardboilded egg and chopped pecans

Monday, May 17th

Just got back from the crossfit endurance cert in chicago last night and pumped about working on my running technique. They gave us a six week program of drills and skills to help us work on technique and phase us into a CFE way of training - less miles, more intensity. Bummed that I found out we are hosting this cert next month, but Melissa H and I had a good time and soaked in good knowledge. Im really interested to see if anyone else wants to jump on board with me and work on running this summer.

5:00am - sunflower butter on half of a sandwich thin round

5:15 bootcamp

7:30 - turkey, cabbage, carrots, egg, walnuts, apple, 2Tbs mayo, apple cider vinegar - all mixed up

8:30 - running drills barefoot - need to get some minimalist running shoes - innov-8, nike free, or vibrim 5 - going to shop this afternoon. Found out I am a big time heel striker - lots of bad impact jarring up my body with every step!

12:30 - salad with chicken, cranberries, goat cheese, pine nuts at deweys

4:00 - crossfit w/o - ohead squats (45lbs) and bent over rows (25# dumbells) WOD - 123..8 dumbell thrusters (2 15#'s) 5 pullups, 10 kte, 20 lunges

5:30 - beef curry with spinach and butternut squash

8:00 - apple and sunflower butter

Day 5 - Thursday

5:00am - banana and sunflower butter

5:30 - crossfit - 5X5 oh presses with wtd lunges and skin the cat 58 lbs - tried 63 - just couldnt do it. WOD 3 rounds of 500m row and 15 burpees 6:09 I think - heart was pumping!

7:15 - chicken, spaghetti squash and trader joes punjab spinach sauce. good sauce, not as spicy as the curry - is some milk in the ingredients though if you are staying pure paleo. Papaya

8:15 - went and cancelled out my golds membership (still active until july) - I guess I am now officially a crossfitter! Did tabatas on bike 20 sec on:10 sec off - 1o rounds for speed, 10 hill rounds. Swam 500 meters easy. Hydromassager.

9:30 larabar

I am cooking a turkey in the crockpot - hope it turns out

1:00 - fuji apple chicken salad breadco and diet coke

6:00 - crockpot turkey turned out great. Just took a whole turkey and rubbed one package of lipton soup mix over and under skin. cut up an onion to put in cavity and sprinkled with thyme, oregano, onion powder. Cooked on high one hour then low for 7. Removed skin and served - fall off the bone tender. Served with Cauliflower "Brown Rice" - just put a cauliflower head in the food processor and pulsed until it was the consistency of couscous. heated 1Tbsn of olive oil in a pan and sauteed one of the onions from the turkey - add cauliflower and season with garlic and onion powder and paprika. Good substitute for rice. Also had summer squash

8:00 - tried to make a paleo dessert concoction - processed raisins, apricots, walnuts - added cocoa powder, coconut, almond butter. - Tasty and rich but didnt really hold together in a brownie like I thought it would.

day 4 - wednesday

5:00am - banana and sunflower butter

7:30 - chicken mango slaw

9:30 - crossfit - 6X3 front squats with max dhpullups in between (103lb) partner workout with Carly - sandbags and bear crawls and burpees - oh my! Worked on double unders - 8 in a row - getting there!

12:30 - bison burger and sweet potato fries - treated myself to trainwreck today - it was yum!

6:00 - chicken and spaghetti squash in a trader joe's curry sauce and papaya

8:30 - apple and sunflower butter.

Day 3 - Tuesday
5:00am - banana and sunflower butter

5:30 - crossfit - backsquats and windmills 4X5 113lbs - WOD - Fran 21-15-9 thrusters pullups 6:05 (53lb thrusters - kipped pullups)

7:30 - egg white scramble with spinach and steak and peppers, onions, tomatoes. Papaya

11:30 - leftover steak chicken etc from kabobs, orange, carrot sticks

2:00 - larabar

4:00 papaya

6:30 - Chicken sausage from trader joes, grilled summer and zucchini squash, grapes - glass (ok 2) of wine

8:00 - pistacios

Day 2 - Monday

5:00am - banana and sunflower butter

5:15 bootcamp - light wts and 15 minutes easy spin

7:30 - egg white scramble with vegis and chicken from kabobs last night - yum!

9:30 - crossfit workout - so good to be back! 5X5 backsquats , windmills, and ring dips WOD: 18 minute amrap 200m run, 10 kb swings (35#) 10 wall balls (10#) 8 rounds and 9 kb swings completed - great job 930 crew!

11:45 - chicken mango slaw

3:30 - parsnip chips

5:30 - chicken spaghetti squash

7:30 - banana and coconut protein smoothie

Sunday - Day 1:

Its time to count down days again. Apparently when I am not in a contest I eat like crap and do not hold myself accountable, so I am back on the Paleo wagon and am looking forward to a great summer with healthy eating, crossfit, and casual biking, swimming, and running. I also plan to work on my paleo recipes this summer and put together some great creative recipes that would make even the pickiest eaters (aka my family) embrace a healthier lifestyle. So, starting off with breakfast this morning "French Toast Fruit".

BTW - marathon was NOT good yesterday. No excuses, just lost steam after mile 14 and couldn't get my mojo back. Relieved that I finished, frustrated that I had such high expectations, and resolved to step back from marathon racing the rest of 2010 and focus in other areas. Two marathons in three weeks was not the best idea!

9:00 - French Toast Fruit - see recipe on recipe page

9:30 - walk with my hubby - stretch the legs out!

12:30 - mango chicken slaw

3:00 - larabar

6:30 - beef and chicken shish kabobs with peppers, tomatos, mushrooms and onions and a salad

8:00 pear and tsp sunflower butter