My Gnolava

12wk W12D1 12DL-400m-12DL-400m-12DL 95lbs-0.5mi.bike - 95lbs-0.5mi.bike-95lbs Total time - 5:30 Bike - 1:26/1:27 Went for a swim first. Did some foam roller work on my legs and arms. Nice and relaxed before I did the WO. I could add a lot more weight on deadlifts. Once I get the CF WODs going (scaled!) I'll do a test on my max loads ( Mr. Mirek did - so will I).

WOD 5k Yep - I went with this one. I subbed a swim - 1k. Total time 23:05. Felt good. Still have to get my swimming legs back. I probably lost form near the end. All-in-all a good way to start the day!

12wk W11D5 SQ27-400m-SQ27-400m-SQ27 90lbs - 0.5mi.bike - 90lbs - 0.5mi.bike - 85lbs Bike - 1:36/1:39 Total time: 14:32 Squats were rough at 90 lbs. Note the weight drop on the last set. I am doing these without a squat rack. The clean is fun. No really - fun! I'll try to swim again tomorrow. I'll take the weekend off. Then do the last of the 12 weeks starting on Monday. Almost there!!!

12wk W11D4 400m x 6 I swam. I don't know how many intervals I did. I wanted to just get in the pool. I started with some warm up drills a la Total Immersion . After my warm up, I did 50m intervals. I took 30s rest in between each 50. The laps took an average of 1min each. I lost count of my laps, but it was more than 10 and less than 20. I swam few extra laps after the intervals. The water was too warm! I couldn't imagine swimming any long distance. It would most likely make me sick. The shameful part of the whole experience is what I was the most proud of. Before I went into the pool area, I was in the changing room. There was a 60 - something retired gentleman getting dressed to leave. When I removed my shirt, he said "Let me guess: triathlete? right?" Well, needless to say, I took it as a compliment. After I got home - I took a good look in the mirror. I have changed since May. I am not focused on my appearance as my main motivator. I really am staying active to b...

12wk W11D3 12PP-400m-12PP-400m-12PP 70lbs - .5mi.bike -70lbs - 5mi.bike - 70lbs Bike - (1:10/1:09) Total time - 5:50

12wk W11D2 400m x 6 50stroke.row-0.5mi.bike-50stroke.row-0.5mi.bike-50stroke.row-0.5mi.bike 1:52-1:20-1:49-1:20-1:48-1:11 I used minimal rest time. Total time - 13:15 Went to the Chiro and got some more Graston Technique done. He worked on the area around my neuroma in my foot.

12wk W11D1 12DL-400m-12DL-400m-12DL 90lbs-0.5mi.bike - 90lbs-0.5mi.bike-90lbs Total time 5:30 (bike 1:12/1:16) Feelin' good! Did a few extra DL - just because. Foam roller after. Grades are posted. I'll sleep.

12wk W10D5 SQ27-400m-SQ27-400m-SQ27 85lbs - 0.5mi.bike - 85lbs - 0.5mi.bike - 85lbs Bike - 1:27/1:36 I'm gonna feel this. I went ahead and moved up on the weight for the squats even tho' this was also a rep increase. I felt so good after toasting my hips/legs last week, I thought I'd try it again! I really love the way I feel when I have completed the squat workout. It does so much for my problem areas - tight hip flexors. Two more weeks before I'm an official "buttercup!"

12wk W10D4 400m x 5 I did this this way - 1:30 for each round and counted distance/strokes. Bike -Row -Bike -Row-Bike 0.5mi - 40strokes - 0.52mi - 51strokes - .57mi I can push harder than I did - interesting info anyway.

12wk W10D3 12PP-400m-12PP-400m-12PP 70lbs - 50.stroke.row -70lbs - 50.stroke.row- 70lbs Total time 5:15.

12wk W10D2 400m x 5 50.stroke.row-0.5mi.bike-50.stroke.row-0.5mi.bike-50.stroke.row 1:56 - 1:25 - 1:40 - 1:25 - 1:29 Tried to kip my pullups on my door gym during the warmup - this must look hilarious. I must video it. I'm 6'4, I reach the bar easily from on-my-knees, I'm almost as wide as the door. Final result is I can see that kipping is something I'll be able to do and spare my elbows. I've got to build an outdoor pullup bar!

12wk W10D1 12DL-400m-12DL-400m-12DL 85lbs-0.5mi.bike - 85lbs-0.5mi.bike-85lbs Total time 5:50 (bike 1:25/1:31) Warmup included rower. Cooldown was on the rower. I'm taking a break from pullups - elbows.

12wk W9D5 24sq-400m-24sq-400m-24sq 80lbs - 0.5mi bike - 80lbs - 0.5mi bike - 80lbs Did I say I love squats? YES! I really focused on getting a good deep stretch. The leg problems seem to be better. My whole body feels great after squats.

12wk W9D4 400m x 5 All 0.5mi on bike. 1:16 - 1:12 - 1:11 - 1:08 - 1:08 Pushed hard on these - kept the rest time at a minimum. Went for better times each round - and succeeded! Feel kinda pumped. I like the work - but dingdangit I want to run! Bittersweet. I guess I'll be happy to get at the squats tomorrow.

12wk W9D3 12PP-400m-12PP-400m-12PP 70lbs - 0.5mi.bike -70lbs - 0.5mi.bike - 70lbs Total time - 7:01

12wk W9D2 400m x 5 50stroke.row - 50stroke.row - 50stroke.row - 50stroke.row - 50stroke.row 1:50 - 1:48 - 1:52 - 1:38 - 1:47 (kept the rest time down to 1 minute) Total time - 7:55.

12wk W9D1 12DL-400m-12DL-400m-12DL 80lbs-0.5mi.bike - 80lbs-0.5mi.bike-80lbs Total time 5:33 (bike 1:39/1:38) Calf feels a bit tight but the roller is definitely working. I find that there is a lot of tightness in the hip and thigh on the affected leg. When I roll on the tender spots it brings relief to the calf.

I couldn't do W9D5 - calf still too tight. I'll redo W9 starting on Wednesday. I have been using the foam roller - ouch! (and aahhhh!) I have found that the leg with the calf issue has a lot of tight areas. My quads and IT band on that side are very tender. I hope this works. I will give up running until I am sure. The routine I follow is here .

Well - I tried again. Same result. I ran one 400m lap in 1:35, rested 2:00, ran about 1/3 of the next lap and stopped with a cramping calf! I honestly felt like I might have been o.k. without the rest... Bought a foam roller. I did some work on that tonight. I'll figure this out - but I invite suggestions.