Vegan Bodybuilding & Fitness

Congratulations, Lisa, for getting back in the swing of things with a great run yesterday! Good job!

Didn't workout over weekend-nice to relax..... Watched golf & a few movies!

After looking at calendar yesterday, I realized there are 10 weeks til my first official triathlon! Wahoo-it's part of KC Corporate Challenge which my work is affiliated with for our 2nd year! While I didnt participate in this specific event last year, it served as my motivation to complete AND compete in it this year! So here I am-my training schedule started yesterday!!
I'm using a training plan from trinewbie.com. It's an 11 week schedule that's fairly detailed. I used it last year for first time to prepare and enjoyed it-helpful, adaptable & user friendly! I do modify the scheduled days to fit my work schedule which fluctuates greatly! I rotate my training activities so I never train same for activity two days consecutively. I also utilize my heart rate monitor consistently.

I'll research my previous tri times and set my new goals here soon.

Monday: run/walk 8/2..... Watched heart rate to keep less than 165.... Hills HR increased to 172.... Walking intervals HR came down 120-130's. 38 min total (3-8 min runs)

Tuesday: swim day-30mins
100 yd warmup-200 x1, 100x2,100-drill sets, 50 yd swim, 50 yd cool down..... 50 yd walking water lunge. My rests periods are approx 1min between.
Gotta pull out my book to review drill sets before next swim.

Plan for bike day tomorrow-work dependent.....
Thinking I need to order a No-Meat Athlete T-shirt!

Wednesday: due to time constraints with juggling kids, I kept my workout at home - focus today strength training (I didn't due much of this before my first tri.... That is a goal I set for this one-hoping it'll improve my time).

Warmup treadmill brisk walk 15 min
Squats body wt 25x2
Walking lunges w/#8 ball overhead press 24x2(12down & backs)
Ball crunchesv25x1
Reg sit-ups 20x1
Chest press lying on ball #5 dumbells 20x1
Overhead press #5 15x1, #12 15x1
Bent rows #5 15x2
Kickbacks #5 15x2
Leg ext #5 ankle wts 20x1 each leg
Planks 1x1min front & each side
10 min stretch cool down

Started food log again via phone app..... Need to track a few things. ESP curious about my sodium intake...... I'm retaining fluid which can be from a variety of things! Want to minimize dietary intake!

Thursday: swim gym 600 yd total
Warm up 50 yd freestyle
100yds drills
100 x 4 freestyle swim - 30 sec rest between each 100 yd
50 yd cool down freestyle

The drills I performed focused on proper head alignment to help improve glee efficiency. Friday morning-I'm sore in my neck ESP left side!!!! So this morning which will be a rest day, I did 10 min of yoga stretching. Ah- felt good!

Limited sodium intake yesterday..... Starting to diurese!

Got a few days to catch up on:
Friday:rest day

Saturday: bike ride 7 miles - 4:08 min/mile (great time since winds were at 20-30MPH when I rode!)

Sunday: home gym treadmill-2min walk, 8 min run, 2 min walk, 8 min run, 3 min walk (23 min); elliptical 15 mins level 6- ball crunches 25, mountain climbers 10x2, 10 min stretch cool down

Monday: first day for 2 sport training In same day
Swim: 500 yd (freestyle) total - 50 yd warmup ez swim, 50 yd timed (1 min!), 200 yd nonstop, 100 yd drill work, 50yd swim, 50 yd cool down

Went home-continued hydration, ate 2 sport jelly beans w/ 4 oz G2, then grabbed music for my run!
Run: 2 min warmup, 15 min non-stop run, 3 min cool down walk- stretched 10 min. Maintained my HR less than 165!
Felt fantastic during both swim AND run- no pain in my knees!

Today Tuesday: rest day!! Do plan to stretch before late start at work!

Previous tri times where my goal was to "complete" the race:
Swim (546 yds): 13:01
Bike (10.6 miles): 40:55
Run (3.1miles): 33:44

Goals:
Swim: 11:00 or less
Bike: 37:10 or less
Run: 30:00 or less
Total time decrease of about 8 mins!!!

Speed up my first transition time as well..... I need to read about how to do this.......

Nutrition: still focused on healthy choices (Saturday was pig out day!)......still watching sodium intake closely!! Up about 2 pounds BUT I'm not going to focus on wt loss/gain. I feel great about my overall strength and health; I tend to build muscle easily so I'm thinking this accounts for wt gain!!!

Wednesday: 6.5 mile bike ride (4.08 min/mile)
Sluggish but I think it was because it was a morning ride before appts!

Thursday: 650 yd swim- incl 150 yd drill work- Stroke rate (SR) 25 for 25yds- 100 yd in 2 min...plan to track this from here on out!

Friday: scheduled rest day!!! Also added an end of week happy hour w/ a few friends and hubby!! Fun fun fun but I ate a few things I shouldn't have ( beer battered pickles)!! Ugh!!! Paying for it today-
Saturday : scheduled run day.... Didn't get the run in but did go for 2 mile brisk walk.

Tomorrow...... Scheduled bike day but I might squeeze in a quick run too!

Cloudy, cool & windy overcast day so I kept my workout inside! Just wasnt up for the elements today!
Treadmill:
4 min warmup walk
21 min run 5.0-6.0 on 2-3% incline
5 min cool down walk

20 min body weight workout-
Overhead press #5 dumbells, sit ups on ball, planks, jumping jacks...... followed by stretching of lower body!
Felt great on run part- no issues!
Diet: better focus on foods I ingested today.....Made Cajun chickpea cakes on romaine lettuce- tater tots! Yum! Did well until dinner with white wine!! Ugh!! Guess I'll need to budget for my alcohol ingestion!
Tomorrow scheduled rest day but I'm off a day...... Either a bike or swim day!

Monday: opted for a swim day- legs sore!
Swim: 550 yds total-freestyle
50 yd warmup
100 yd 15 sec rest
50 yd x 4 15 sec rest between
100 yd nonstop/no touching bottom w/turns (pretended mentally I was open water swimming!)
50 yd stroke work/drills
50 yd cool down

Stroke rate(count) 23 once, 24 once (it's baby steps-wahoo!)

Nutrition: really focused on consuming less processed food-NOT EASY!! I will keep trying.....
Also, I'm not going to weigh myself daily..... Too much frustration!! Going to once a week!! ( in fact, I'm up #2 over last 3 weeks-body is more tone and clothes fit nicely soooo...... I'm thinking it's muscle weight!)

Tuesday: rest day
Food consumption - trying to eat more fruit when hungry..... And drink more water!!!

Wednesday is bike day!! Wahoo! Scheduled for 6 miles.... Might stretch it out to 8-9. Tomorrow will tell- weather forecast for 90 degrees and HOT!!

Wednesday: hot, hot, & humid!
Off early so I hit the road on my bike at 12:30..... Was starving pre-ride so I had 1/2 baked plain sweet potato(pinch cinnamon) & GF veggie burger. Had this one hour before but that wasn't long enough! Felt too full!! I did get 6.7 miles at a reasonable pace! Watched my HR closely because it was so hot!
After the bike, I cooled down for 10 mins and decided to go for a 10 min run-yes, I recovered quickly after ride!! I stretched legs for a bit-felt great after my " mini-brick" routine! Bricks aren't on my training schedule for 2 more weeks!!

Nutrition: since I'm staying away fom empty junk food & munching..... I feel like I'm starving-focused on consuming more nutrient dense foods...... Finally what filled me up is a Vega whole Food optimizer shake....2 scoops w/soy milk- lots of protein now!!!

Not sure whats on dinner agenda just yet.....

Tomorrow: scheduled swim & walk day!

Nutrition

Thursday: worked late- bypassed swim at gym to come home to let doggies out (bladders only good for 10 hours!) hit home gym:
Treadmill 10 mins brisk walk
Elliptical 10 mins level 5
40 crunches on ball
Lower extremity stretch

Legs/feet are sore!! I need new work shoes!! Working on concrete floors with tons of standing can be tough!

Did make a new recipe tonight: Avocado & black bean corn enchiladas-a hit! My hubby enjoyed them!
A friend of mine who's currently reading Engine 2 diet shared the recipe! Her hubby (28 yrs old) has a cholesterol level greater than 350!!!!! He's on a statin (Lipitor I think?!?) though they are exploring more meatless options! I've suggested reading material and mostly live by example! She admits the book is an eye opening read! I'm excited for them!

Tomorrow night is the kickoff party for the KC Corporate Challenge (CC)- super excited! I've committed to golf (2 person scramble-I've just started the game), a few track events such as 1200 M sprint, 400 M relay, & shot put ( never thrown in my life!) .......I'm researching a shot out event as well I'm open to suggestions on the best technique. My goal from one year ago was to do the CC sprint triathlon- so pumped that it's here! Love that my work group is super focused on health and being active as a group!

Friday: swim 700 yds- including 100 yds of drills; SR ~24 felt ok- fairly beat afterblng week!!

On vacation now for a week-wahoo!!! Lots to do before Thursday's trip to Vegas!
I've got to adjust my training days and rest days to accommodate for travel.

Saturday: after battling 40+MPH winds Friday at the outdoor kickoff party, I was miserable with an allergy flare-up-ugh!! I cancelled an early run with friends to avoid the outdoors and hoping for a clearer head this morning. It came around noon and I took my run outdoors- went 3.5 mins in 42 mins which included 6 mins of walking- felt wonderful!!! (Must of been the Vega per-workout energizer!!! Thanks Robert for the goodies in my package!)

Not horribly sore tonight- nutrition today off a little as it's the weekend! Trying to maintain hydration even while Enjoying a glass of vino.....
Tomorrows workout is weather dependent- scheduled bike day- 10 miles!!! Backup plan is pool & indoor spinning!
Received my Vegan bodybuilding tank-LOVE it!!! Thanks Robert!!!

Sunday: no bike due to rain!
Went to pool w/kids...... Focused on drills which DO in fact make my swimming easier-haha!
Wasn't focused on amount of yds swam but I'd guess 600 or so..... Really had deep focus on technique!! Thinking I'm going to check with trainer at gym who does triathlons to see if she'll come give me a few tips on my technique.

Good news: a friend of mine just registered for the women's tri in sept-we'll do it together!! So pumped!! I've ordered a book called Triathlons for Women-her b-day is coming up this month!!!

Monday: strength conditioning this morning- squeezed that in before some appts-
Warm up treadmill walk 10 mins
Body wt squats 25
Crunches on ball 25x2
Jumping jacks 20
Overhead press #5 20x2
Pushups 10 (5 reg, 5 from knees)
Pike reverse crunches on ball 10
Bent over dumbells rows 15x2 #5 dumbells
Static lunges w/lateral side raises #5, 10 each leg
Seated leg ext 20 each leg #5 ankle wt
Elliptical 10 mins level 5
Stretch 5 mins

Hoping to get a bike ride in today........

Nutrition- made a fav of mine- eggless salad from HH cookbook- uses TOFU.....YUM!