Fall Routine

Fall is all about getting into a routine. I’ve been working to find the right balance between family, working, and staying active/healthy. True is on a consistent daycare schedule which is very helpful in terms of getting things done on my to-do lists. September marked my return to Crossfit Ironborn and beginning the Health Bet Challenge for my friend Aimee’s Beachbody group. It feels great to have a bit more “Laura time” because it makes me a better mother, wife, and human being. I was once again considering quitting with my blog because it is just another thing I need to do. I also was discouraged by the fact that it is called “I Tri Training” and there are no triathlons planned in the near future. Nonetheless, I do glean value from holding myself accountable to a blog post. So, for now, I will continue to post when it seems relevant and time permits.

Working Out

My workouts in September have been consistent. I work out 7 days a week between PiYo and crossfit. Last week was my first 3 day week for crossfit. I was SORE! But it was a great feeling knowing some dormant muscles were coming out of hibernation. I love the community at Crossfit Ironborn. The coaches have been very supportive as I eased back in after a 4 month break (and about 5 months of scaled workouts before that). It is also motivating to be back with like minded people. The key to success in any goal is surrounding yourself with people who share similar motivations (even if they might be at a different level). I’m definitely just focusing on showing up and getting in a workout for the health benefit right now. This will most likely evolve as I get more comfortable with the workouts. However, I certainly find inspiration in athletes of all levels. The September accountability group is also going well. We are using the My Challenge app which is super easy for tracking workouts and fuel. I’m about to switch to the 21 Day Fix workouts as I just finished a 2 month PiYo program. There is no possible way for me to get to the gym more than 2-3 days a week right now, so the at-home workout options have been the perfect supplement.

Fuel

August was a loose month in terms of my nutrition (it historically is), but it could have been worse. I stuck with my morning shakes and did OK with lunch/dinner many days. With warm summer days. I found the draw to have a cool glass of wine overly tempting. So I indulged. Fall is generally a time where I can get back on track with food. I have a focused work, teaching, and workout schedule. Keeping my meals clean helps me accomplish things in other facets of my life. I am still finding the mornings/midday go very well, but I get lazy at night. Unfortunately, this is when it counts the most because I’m not working out in the evening (usually) and my metabolism slows. My goal for the remainder of September is to make better choices in the evenings for the weekdays and then give myself a little break on Saturday afternoons/evenings. Meal prep on the weekends is a challenge as I am teaching an online course and want to spend time with True. I may try out a meal delivery service sometime soon for some new options or just be better about allocating time to this task. Keeping it simple is essential.

Upcoming Races/Events

The only race I have on the horizon is the Turkey Trot 4 miler. I would like to start training for that the first week in October. I found, from the few runs I have done so far, my left knee is going to need time to ease back in. I’m also toying with the idea of trying a scaled (very scaled!) crossfit competition in the spring of next year if anything happens to come up for the gym. I’ll probably chicken out on that (I hate doing things in front of people), but I am considering it as something to work towards. Triathlons are on the back burner for now as it is not possible to fit brick workouts in right now. I also have swim lessons with the little guy on the horizon, so that will be my only pool time. Mark wants me to do an open water swim next July, so I will see if I can free up more time in the spring for that event.

~Laura

The Wait is Over!

True Morris Beaudoin 4-22-16

Finally in week 39, our son, True Morris Beaudoin, decided it was time to make his appearance. The whole week I was just feeling done with pregnancy. I managed to fit in 2 crossfit workouts early in the week and plenty of walking with my dog. However, when Thursday 4/21 arrived, I felt exhausted and opted to pass on crossfit. I walked my dog several times. On the second walk on Thursday night, I noticed my dog was sticking really close to me even off leash. I had been told my dog might know about labor signs before I did. I had minor cramping throughout the day, but nothing that would have tipped me off on what was to come. Sure enough, when we returned home from our walk, I had my first noticeable contraction. I still was not sure if it was the real deal, but I told my husband I no longer felt up to meeting him in Concord for frozen yogurt. I suppose this should have been enough of a sign for me! After that, things kind of blurred together.

After 16 hours of labor, True was born in the water--I was so tired! This is about 5 hours later...

First family photo a few days later

The short version of my labor story: I labored at home from about 7 PM Thursday until 7AM on Friday as I could not go to the birth center until my contractions were spaced to a certain amount. It was the most excruciating pain possible. I also had back labor which is really brutal. I did all of this with not one bit of pain medication. In the morning, Mark drove me to the birth center. There, I labored for about 1 hour out of the birthing pool and was 5cm dilated when we arrived there. Finally, when the pain was too much, I transitioned to the birth pool where I labored until 11:02. True was born in his amniotic sac (my water never broke) on Friday, 4/22 which happened to be a full moon day. He weighed 7lbs 6 oz and was 21 inches long. I was able to stick with our plan for a natural birth and had no complications. Oh, and I should mention, we were discharged from the birth center at 4:00 PM on the same day! I attribute much of this to the excellent care we received through the Concord Birth Center as well as my own commitment to working out throughout the pregnancy. I also should mention my awesome prenatal yoga class that I took at Ohana Yoga for the second and third trimester. It was a great opportunity to get breathing techniques and for positive camaraderie with other pregnant women. I think there was only one week in 39 weeks that I missed a few workouts (due to a cold/flu). While my food choices certainly left much to be desired during pregnancy, my healthy habits prior to conception helped set me up for a complication free pregnancy and delivery.

Babywearing has been a must during the first few weeks at home!

One month later, I am finally starting to resume working out. I walked a bit with the baby carrier post- baby, but it is now time to focus on building back my strength and endurance. This was my longest break from exercise in 4 years, so I am eager to get back into a routine. However, it will be different with the baby as getting to a gym is basically impossible until he starts daycare in August. With that said, I decided to join my friend Aimee’s accountability group and complete the 21 Day Fix starting on 5/30. I can do the workouts at home and shakes are an easy option to prepare when I have limited time during True’s naps. I have already tested out some of the workouts and it is a terrific option while True peacefully swings in the Mamaroo next to me. I feel better knowing I have done something for myself while still making sure my son is cared for.  I can’t determine a set workout schedule as I fit in what I can when he decides it is time to sleep—so home workouts are perfect right now. I am VERY eager to get back to Crossfit Ironborn and my friends at the gym, but until then, I have found a solution that works for our family. Stay tuned in June for my results. I should note that I am feeling pretty good already as I lost the bulk of the baby weight in the first three weeks after True’s arrival while not doing anything (besides not sleeping and constantly caring for a newborn)! Now, I am tackling those extra lbs I put on in the first trimester due to drastically shifting my diet at that time. It will take some effort, but I am confident I can get back to where I want to be and perhaps surpass those goals. I also am planning on getting a new wardrobe once I reach my goals as I am so tired of my maternity clothes and everything I wore before getting pregnant. It is just time to reset!

2016 is all about fitting my workouts and lifestyle choices into my new role as a mom. Yesterday, I popped True in the infant seat option with the BOB stroller and leashed Penny. We went for a 2 mile walk and that jogging stroller certainly adds an element of strength to our walks! It is imperative that my husband and I demonstrate healthy choices for our son as soon as possible. I hope True will enjoy working out as much as I do!

Week 38 & Week 39 Workout Recap

A few final maternity photos:

Sunday- Walk w/Penny

Monday- Crossfit & Prenatal Yoga

Tuesday- Prenatal Pilates

Wednesday- AM Elliptical  & Walk w/Penny X 2

Thursday- Crossfit & Prenatal Yoga

Friday- Crossfit & Walk w/Penny

Saturday- Prenatal Pilates & Elliptical

Sunday- Prenatal Yoga & Walk w/Penny

Monday- Crossfit & Walk w/Penny & Prenatal Yoga

Tuesday- Crossfit

Wednesday- Walk w/Penny X 2 & Prenatal Pilates

Thursday- Walk w/Penny X 2

Friday- Baby True is born!

Saturday- REST

~Laura

Third Trimester- It begins!

Working Out

Week 28 ushered in the third trimester. I’ll admit I’ve seen a significant shift in my energy level compared to the second trimester. I also feel really big and am already starting to frequently feel uncomfortable—I’m sure this is quite normal. However, upon reviewing my workout log, I did see the reflection of this shift in my workouts. I’m still able to fit in 6-7 workouts per week, but twice a day is a challenge. Cardio is becoming secondary to yoga and strength. One of the main difficulties I face in being motivated to workout is that I have trouble fueling the workouts. I can fit tiny bits of food in my stomach and rarely does it seem to be the protein that I should be consuming. Nonetheless, I still continue to get to crossfit and cardio class whenever possible. A difficult choice I made this trimester was to stop doing my daily frequency push up sets. I had been doing about 300 per week and it was just getting too hard. I complete some modified styles at the gym, but I will look forward to bringing those back after the baby arrives.

Fuel

Also, the third trimester brought the end of my Greek yogurt phase. Every morning in the second trimester I had to have one yogurt before my morning tea. Now, I have found I am more interested in a gluten-free granola with almond milk combo. I find these very specific food shifts to be fascinating. I have to work had to try to get in protein and vegetable and I find the best way to do this is eating out because I just don’t want to cook the stuff. For the remaining nine weeks of this pregnancy, I do hope I can find some balance, but the good news is that my glucose test was fine. This did affirm that the four years of healthy living prior to the pregnancy had a key impact on my health during this pregnancy. Make those lifestyle changes early and don’t wait until the last minute!

Nesting

We are rapidly trying to get everything ready for Baby B. in the Beaudoin household. We relocated the office furniture to the guest room and are converting the old office into the nursery. The glider arrived earlier in February and Mark picked up the nursery furniture last weekend from Baby Go Round. I will work with some close friends who have better decorating skills than me for the details of the nursery (rug, window treatments, sconces, art, etc.) We are starting to assemble some of the awesome gifts that friends and family have been sending—the web shower my mom and sister are hosting has been fantastic. It is super fun to get frequent visits by the UPS man and it gives me time to really focus on thanking that person right away. In other house news, I think (knock on wood) our bathroom fix should be completed in the next few weeks. I am eager to be rid of the hole in our kitchen ceiling with exposed pipes! It will also be nice to not have to go back and forth between our bathroom and the guest bathroom to get ready in the morning.

Birth classes begin in March to prepare for our natural birth plans at the Concord Birth Center. We also booked a short babymoon trip to Portland for the end of March. We are trying to get in as many date nights with friends before the challenge of finding a babysitter becomes a necessity. I’m starting to gather my packing list and completing trainings for maternity coverage at work. It is getting real…

Baby Boy Beaudoin Countdown: 9 Weeks!

Week 28:

Sunday- Walk w/friends and Penny

Monday- Crossfit, Walk w/Penny, Prenatal Yoga

Tuesday- Prenatal Pilates

Wednesday- Elliptical

Thursday- Crossfit / Walk w/Penny

Friday- Crossfit / Walk w/Penny

Saturday- Prenatal Pilates / Elliptical

I was definitely feeling very tired during Week 28.

Week 29:

Sunday- Walk w/Penny

Monday- Crossfit / Prenatal Yoga

Tuesday- Prenatal Pilates

Wednesday- Elliptical / Walk w/Penny

Thursday- Crossfit

Friday- Crossfit

Saturday- Prenatal Pilates

Felt a bit better in Week 29.

Week 30:

Sunday- Rest

Monday- Crossfit / Prenatal Yoga

Tuesday- Prenatal Pilates

Wednesday- Cardio Mix class

Thursday- Prenatal Yoga

Friday- Crossfit / Walk w/Penny

Saturday- Prenatal Pilates

 

Getting bigger quickly at the end of Week 30!

~Laura

2015: The Year in Review @ I Tri Training

2015 has been one for the books! I started the year getting back on track with the Sweat Pink #NoExcuses tagline. I could go into a lengthy post about everything, but I am using bullet points for an efficient closure to the year.

Highs of 2015:

§  Running BAA 5K in April at my second fastest historical pace

§  Mini Musselman triathlon in July with hubby

§  Wine tasting in Finger Lakes region in July with hubby

§  Travel to Spain in July with hubby

§  Girls trip to Cancun in October

§  Galloping Gobbler 4 miler in November at 18 weeks pregnant

§  Completing a Whole 45

§  Crushing 150 perfect bricks by August (food, lifestyle, exercise)

§  Spending the summer with Mark’s sister and kids visiting from New Mexico

§  Little brother visiting in March

§  Mom visited in October

§  Begin selected a Nuun Ambassador

§  Catching up with Live Free and Run after the BAA 5K

§  Keeping up with my blogging moderately well

§  Finding out my husband and I are expecting a baby boy (April 2016)

  Connecting with more friends throughout the year 
Total Frequency Push ups for 2015 = 15,600!

What’s on the Agenda for 2016?

§  Have a healthy last 18 weeks of pregnancy

§  Get the nursery and office squared away

§  Remain active as long as possible during the pregnancy

§  Complete prenatal yoga and pilates

§  Add in swimming if possible

§  Clean up my food choices (Whole 30 if baby will relinquish the carb cravings!)

§  Lose the baby weight in a reasonable amount of time after he is born

§  Run at least one 5K

§  Resume crossfit once daycare in place

§  Make my workouts count

§  Get a Fitbit for post-baby walking

§  Incorporate more yoga classes

§  Run Thanksgiving Galloping Gobbler faster than in 2015

§  Work towards career advancement

§  Focus on family, friends, and fun!

Workout wrap up and bump photos for December 2015:

Week 19-

Sunday- Yoga / Walk w/Penny

Monday- AM Fasted Cardio /AM Crossfit

Tuesday- AM Spinning

Wednesday- PM Cardio Mix class

Thursday- AM Crossfit / PM Walk w/Penny

Friday- AM Crossfit

Saturday- AM Spinning

Week 20-

Sunday- Walk w/Penny

Monday- AM Crossfit/ Walk w/Penny/ PM Prenatal Yoga

Tuesday- AM Spinning / PM Yoga

Wednesday- AM Walk / PM Cardio Mix class

Thursday- AM Crossfit

Friday- AM Crossfit

Saturday- AM Spinning

Week 21-

Sunday- Walk w/Penny

Monday- AM Crossfit / PM Prenatal Yoga

Tuesday- PM Elliptical

Wednesday- Walk w/Penny

Thursday- AM Crossfit

Friday- AM Crossfit

Saturday- AM Spinning

Week 22-

Sunday- Rest

Monday- Walk w/Penny / PM Prenatal Yoga

Tuesday- AM Spinning

Wednesday- Cardio Mix class

Thursday- AM Crossfit (12 days of Christmas workout)

Friday- Hike w/Penny and Mark

Saturday- Hike w/Penny and Mark

Week 23 (In Progress)-

Sunday- Walk w/Penny

Monday- AM Crossfit / PM Prenatal Yoga

Tuesday- Prenatal Pilates

Wednesday- AM Crossfit / PM Cardio Mix

Thursday- Walk w/Penny/ Elliptical/ Prenatal Pilates

Cheers to all that 2015 has been and all that 2016 will bring!

Laura

Race Report: Mini Musselman Sprint Triathlon, Geneva, New York

Post-race, rocking my Storms Fitness tank top

Here it is-- I am finally doing my race report on the Mini Musselman Sprint Triathlon which took place on 7.11.15 in Geneva, NY. Normally, I'd write about the experience quickly after the race; however, Mark and I had one day turnaround between the race and our trip to Spain! This left me with plenty of time to consider what to write on our red-eye flight to Barcelona.

At the Alcazar in Seville, Spain

Traveling over five hours to New York for a sprint triathlon might seem a bit cumbersome for most. We were two of four NH participants, so that is probably a fair assumption. Nonetheless, we made this trip for a variety of reasons. First, the race is well-organized, has fabulous goodies bags, and it is a relatively flat course. For those seeking an extremely challenging/hilly race--this is not the right race--but it is a great race if you have been a bit shaky with training throughout the year. While I did stick to my training plan, it was not as aggressive as previous years, so I was curious as to how that would all play out on race day. One thing I did differently with training is I spent more time inside attending spin classes vs. logging cycling miles outside. This was mainly due to time constraints, but I also find it is much harder to find workout buddies for my rides. 

The afternoon before the race, we arrived at the Hobart & William Smith recreation center to pick up our packets and goodie bags (my husband is a Hobart alum). One thing I was unprepared for was having to weigh myself and record that information (for re hydrating purposes in case of medical emergency)--this made me a bit irritated, but surprisingly, the lingering effects of my June Arbonne cleanse paid off and this was not a self-esteem destroying experience. The t-shirt in our goodie packet was a nice wicking material, but ran very small--so that went into the donate pile when I returned home. Otherwise, there were some great items from sponsors.

After getting situated for the race, we checked into our hotel, grabbed a bite to eat in Geneva, and headed down to the race area to check things out. We caught a portion of the Musselfest activities (which were a bit bizzare, but very entertaining). It is a family friendly weekend, so I recommend this as a great destination race for triathletes with kids. We went to bed early to allow for pre-race fueling, and preparation in the morning. Mini Mussel starts at 9:00 AM, which is much better than those early starts, but then it heats up fast in July.

Our race morning was very smooth for the most part. I woke up and promptly had my Arbonne smoothie and gathered together my race fuel including Arbonne Fizz sticks, Huma gels, and Nuun hydration tabs. Sprints are great because you really don't need a lot of fuel items to sustain unlike the olympic and half iron distances. Parking was messy as the field was muddy and wet. Hopefully this feedback was provided for next year because several cars did get stuck. Fortunately, we were not one of those cars, but with a little Honda Civic, we were concerned.  Mark and I were pleasantly surprised to find our bike racks near each other (this never happens!), so we were relaxed as we set up our stations. I made a last minute decision to wear my wet suit (glad I did) and then we plodded over to the swim start. The cobblestone/grass combo in the transition area was rather unpleasant, but we managed to get through the painful walk.

A little Gogi Berry Green Tea Nuun for the bike portion

Transition area

Mark was in the first swim wave and I was just 5 minutes behind in the second wave. I had a goal of catching him, but Mark's swim has improved considerably over the last few years. Also, my swim training seriously lacked effort for this triathlon, so his 50 sec faster swim was not surprising. I'll have to step up swimming if I want to seriously improve in that portion of the triathlong. Nonetheless, for not having done any open waters, I did OK with a 15:07 swim time. This was still 52 seconds faster than my time back in 2009 (no wet suit though).

For T1, I had a slightly faster transition than in 2009 (about 10 seconds). I think this could have been better if we had not had to hobble over the cobblestones. Now I know how those Tour de France riders feel! 

The bike ride started out very strong. I felt like I was on track to crush my previous time, but I lost my chain during one of the hills so that lost me a few minutes. I continued to push on over the rolling hill course. I was happy to find myself passing other racers on the hills (those who know me know that I loathe hill training), so my spin classes paid off big time in this section. I was fine on the flats and overall, it was a good ride. One area where I was a bit confused is I thought we had to turn around and go back up a hill, so I conserved some energy where I otherwise would have pushed harder (it was the course with riders just starting, not a turnaround). The final bike time was nearly 2 minutes faster than 2009 (would have been about 4 without the chain incident!) and my pace was 17:29 mph, which is very fast for me.

In T2, I took way too long. And I knew it at the time. I stopped to dry my feet, blow my nose, put on my watch, and change into a running skirt because I could not stand my biking/tri shorts. This was a costly series of choices time-wise as I might have been able to catch Mark on the run. T2 was nearly 1 minute slower than 2009. I knew better and I am kicking myself for a few of those choices (but not the running skirt).

The run was nothing exciting. It is a flat run along the lake, so it is easy to be complacent. It was also very hot. I used my Inov8 sneakers instead of my heavier Asics and I was glad that I did. My run was 30 seconds faster than in 2009, but it should have been quicker. My average pace was 9:10, so not bad, but I did not put forth everything I had. I think I was enjoying looking at the people and the dogs while running. I smiled a lot, so that is important.

My overall time was 1:46:55 which was 3:28 faster than in 2009! While, I missed beating my husband by two minutes (and it was only my 2nd fastest sprint triathlon), I do think it was a successful race to show that my 34 year old body is stronger and faster than I was when I was 28. I owe the time improvement to my crossfit training at Crossfit Ironborn in Concord, NH and my spinning instructors at Storms Fitness in Hopkinton, NH.

Recommendation: I strongly recommend this race to beginners and those looking for a fun race with plenty to do post-race. Mark and I spent a fabulous day in the Finger Lakes region tasting wines and enjoying a top-notch meal at Stonecat Cafe.

Stonecat Cafe, Hector, NY

Wine Tasting

100 Bricks Complete!

In looking at my last post on 4/20, it would seem I am slacking a bit on the blog. However, the good news is that I have been dedicated to my workout routine and for the most part, to my dietary habits. My major accomplishment since the last post was hitting 100 perfect bricks for 2015! This means that for 100 days I woke up and did my fasted cardio, completed frequency push ups, and ate clean for those days. This is not an easy task, so I am thrilled to have hit the 100 mark prior to the summer. I have ambitions of completing the entire 150 by the end of the summer. June will be fairly easy as I am doing another round of the 28 day Arbonne detox and completing my third month of triathlon training. I already know that July will probably not add many bricks as we are traveling to New York for the triathlon and then heading to Spain for a week right after New York. Knowing these 10 days will be relaxed, I can prepare to eat as clean as possible before and after the trips. Vacation and relaxation are as essential as routine days--it is important to identify these necessities and move on.

Triathlon training has been going fairly well. I've just wrapped up month 2 of a 3 month training plan. The spinning and Thursday night rides have made a huge difference in my cycling this year. It could potentially be a better leg of the triathlon than the swim in the July race. My swim is fine, but I use the swim sessions as recovery from crossfit, running, and some of the cycling. The time I will be looking to beat is my 2009 time of 1:49:27. The 2009 Mini Musselman was my first triathlon ever and I was 23 years at the time. When I complete the race in July, I will be a youthful 34 years old ;) It will be interesting to see if crossfit, clean eating, and the training schedule make a difference. I still have some nagging pain in my left knee due to the patellar tendinitis. Unfortunately, it is something I have to manage and will probably never disappear. With stretching, rolling, and icing, I am able to keep it to a minimal amount. I do not expect that to be a factor until the last portion of the run. Hopefully, with a strong swim and bike, I'll have a few extra minutes to spare to take it easy on the knee. And, if it is a little sore after, no worries...it is the Finger Lakes wine region!

On another note, I've been quietly seeing gains in my crossfit training. In May, I hit PRs for several of my lifts. I completed the 1RM power clean @ 100lbs and the 1RM split jerk @ 100lbs. My strict press was 75lbs--not sure if this was a PR or not as I cannot find my old book! I am pleased with these numbers. While I try to get to crossfit 3 times a week, it sometimes ends up being just 2. Despite that inconsistency on my part, I am still making progress due to the incredible coaching and motivation of the coaches at Crossfit IronBorn. If you are in the Concord, NH area, this is a top-notch facility with friendly people and a no-drama atmosphere. We have fun, we workout, we support each other, and I always leave feeling a zillion times better than when I walked through the door at the beginning of class. Strength training is an absolute must in my training program and with crossfit, it is woven into my week in a way that best meets my goals.

Laura

150 Bricks for 2014!

When I took a pause from blogging in July, I thought I might not return to it. The last four months have been focused on rehabing my knee, raising a new puppy, and juggling three jobs. However, I knew if I did not return to this space that holds me personally accountable, I might lose focus for too long. In Mid-October, I was cleared to do more exercises and activities with my knee--so I signed up for the local gym in our town and met with my crossfit coach to plan my return to crossfit in November. I start Monday and can't wait to get back to those high intensity workouts!

Somehow, throughout this hectic summer and fall, I managed to fit in the remaining perfect brick days--whew! A perfect brick (for me) is cutting carbs by 2PM, waking up the next day to a fasted cardio workout, drinking a gallon of water in the day, and completing my frequency pushups. These are all good things, but leave a bit of grey in terms of good food during the time after morning cardio and before 2PM. For 2015, I intend to make the parameters for the brick a bit more rigid for improved results. Nonetheless, my 150th brick happened yesterday on the last day of October! Back in April, when my knee flared up, I was not optimistic about hitting this goal. But I perservered and made it happen. The fall mornings were cool and unmotivating, so I bought a daylight lamp and pushed forward.

Knowing I'd be returning to crossfit eventually, I decided I better face the Burpee movement again. The Lorna Jane October Instagram Burpee Challenge met that need perfectly! As you can see from the graphic above, it started small and ended with 70 burpees on Halloween. In order to complete some of the higher numbers, I broke them into sets of 10. I dislike Burpees, but I think they get a bad reputation sometimes for being too difficult. Certainly, they are not easy; however, breaking them up into manageable sets helps. I'm glad I finished, so we'll see if it helped me with my transition back to crossfit movements.

Next, my running is progressing. It is slow, but that is the point. I was just cleared in October to begin a return to running training program prescribed by my physical therapist. It has 17 levels that build on the previous level--I'm now at 11! To assist with some arch issues (that could factor into the tendonitis), I was fitted for orthodics. At first I was apprehensive because I thought it seemed like something only old people would do. However, my very fit physical therapist (who is in her 20s) uses them as well, so I gave them a chance. I am glad I did as they prevent a lot of forceful pounding during the run. Also, I have spent a lot more time foam rolling, doing core work, stretching, and icing. Running is now a lengthier process than it once was, but if I want to continue, these steps are necessary. Very few things compare to a runner's high and the energy you have after a great run! I have one small running goal for this season and that is to complete one road race before the year ends. It looks like a Turkey Trot will be happening this month. I'm still deciding which one, but will probably go with the Bishop Brady run that I have done in the past. It will not be a run for time, but a run for completion.

Finally, I just want to write that I am thrilled to be blogging once again here at I Tri Training. I decided to start my resolutions early to pave the way for 2015. I'm aiming for some snowshoe races, spinning, and crossfit this winter. When the spring approaches, I'll consider options for summer/fall races. The few that stand out as goal races are the Covered Bridge 1/2 marathon, Mini Musselman in Geneva, NY, Sprint Timberman, and Sprint Pumpkinman. Oh, and did you notice my awesome new logo? This gem was designed by Ashley over at AE Designs. Take a look at her amazing work on her website: www.ae-invitations.com. Thank you Ashley for designing the perfect logo for my blog!

~Laura

June-30 Days of Clean

In June, I focused on cleaning up my diet and adding in plenty of morning cardio. As you can see from the photos in this post, I did  a lot of cooking. I'm glad it was cooler in June than now or I would have been very hot cooking all those delicious meals. I had 30 clean eating days and 29 sessions of fasted cardio. While I did not weigh or measure myself over the month, I noticed clothes getting loose, skin clearing up, and energy levels amped up.

Paleo Pizza

Wow! Just 30 days and I did not even go to the extreme of Whole 30 this time. I cut alcohol, most sugars, dairy, and grains. I stopped eating potato/starchy carbs and fruits by 2PM. Due to my knee injury, I did limited intensity for most workouts and focused primarily on upper body lifting. Morning workouts consisted of modified crossfit, swimming, yoga, pilates, and some interval training.

Egg, Sausage, and Vegetable Casserole

Zoodles

Despite the adjustments to my workout schedule, my knee continues to be a pain (literally and figuratively). Luckily, nothing is torn but I definitely have some funky tendinitis, etc. going on in my left knee. The physical therapist was able to pinpoint the cause to a weak core and weak hips. So, the next step is training my body to move in different ways to take pressure off the knee. I'll be in PT most of the summer and opted to switch from crossfit to pilates for a month or two. I'll still swim/yoga/walk in the AM, but since I can't run, squat deeply, or lift heavy weights with my legs, it seemed like I needed to change my emphasis for a bit. I am super bummed because I love crossfit (and running!) and the camaraderie of the gym, but this was the right thing to do in this moment. I earned brownie points with the physical therapist for signing up for pilates! Looking for a studio in the area? Try out Concord Pilates as it has some wonderful instructors.

Keep your eye (and social media feed) open for I Tri Training posts again in the fall as I am signing off the blog for the summer. I am going to focus on healing, enjoying some time with friends and family, and training our new Golden doodle puppy, Penny, who we bring home on July 27th! I'll be on Twitter, Instagram and Pinterest, so feel free to continue to follow me through those mediums. I'm also hoping to have a fresh look to the blog in the fall with the help of a fabulous graphic design friend. Enjoy a safe, happy, and fun summer--it is the most wonderful time of the year!

~Laura

Penny at 5 weeks!

9 Days In--Clean Eating Month

Welcome summer--I have missed you! This past weekend I soaked in a hefty dose of Vitamin D while working our yard sale Saturday and during a long walk on Sunday. Mark showed me how to use the John Deere, and I think I will be doing that chore more often!

Clean Eating: I'm 9 days into a clean eating month. I considered the Whole 30, and strict Paleo (which is primarily what I am doing), but I wanted to keep my momentum strong by removing a little bit of the rigidity to avoid a massive failure. In focusing on the clean eating, I am also hoping to alleviate some of the pain in my knee. I'm not sure how much that is helping, but mentally and motivation-wise, I feel better in just over a week! I've not allowed for cheat days this month with the goal of inserting a cheat meals back in again for July. By now, I know what foods bother my stomach (dairy, wheat, fatty meats, deep-fried anything, and sugary drinks), so it is a matter of how much the trade-off is worth to me. Additionally, these foods generally cause weight gain--not an ideal result. I had to say no to pizza, homemade cookies, and wine this weekend, but I felt better after making the choice. This morning, after crossfit, I popped over to Hannaford and grabbed the fixings/crust materials to make my own paleo pizza since I had pizza on the brain.

Workout Regimen: The month of June has been going well for exercise, considering I have a bum knee. I've been waking up early for morning crossfit three times per week (focusing on upper body), practicing yoga at home and a few drop in classes, and I've added in walking and cycling when it fits the schedule. As I knew they would, the morning, fasted cardio sessions have started to coax some weight loss. I know it will be a few months before I see huge results, but I am starting to feel the loosening of clothes, improving energy levels, and comforting sleep patterns. I'm also completing two of the Instagram yoga challenges (Summersplits with @beachyogagirl & MermaidYogis). While I certainly cannot stretch in the way that some of the experienced yogis do, I'm enjoying the postures. They serve as a time out during the workdays. Even though I am not posting the photos (too camera shy for that!), I find the brave yogis posting their photos inspiring. I'll post a recap below which highlights my workouts for June. They are certainly not of my usual intensity and volume, but I've been consistent and that is my main focus for this month. I continue to see my chiropractor and may need to elevate to an orthopedic consult. Although the pain is definitely alleviated by the chiropractic sessions, there is a bit of instability during movements that makes me nervous. Hopefully, it is not serious and will continue to improve with modified workouts.

Bricks: I've completed 8 perfect bricks in June which is awesome! Today marks #60, so now I only have 90 left for my goal of 150 in 2014. If I can carry the June consistency with me through the summer, I'll be done before the challenging holiday season. Part of a brick day is frequency push up completion. I'm staying steady at 5 sets of 15 for 6 days per week. July may bring an addition of one rep per set, but I am comfortable with 450 push ups per week (approximately 10,000 to complete for the remainder of 2014).

Vega Product Review: During the next week, you'll see me tweeting and posting on Instagram for the Vega Sport product I am reviewing. Prior to this product review, I used the pre-workout energizer with sugar, but now I am testing the sugar-free. So far, my body tolerates the sugar-free better with the same positive workout boost. Next week, I'll include a full product review on I Tri Training as a part of the Fuel Your Better campaign.

 

Article of Interest: After having a yard sale this weekend, I found this article on Slate that reaffirmed my decision to get rid of unnecessary items: http://www.slate.com/blogs/the_eye/2014/05/26/the_minimalists_everything_that_remains_is_a_new_memoir_about_living_with.html
I thought I'd share because we can all use a reminder of what is important to each individual.

June Workout Recap:
June 1st- Bike ride
June 2nd- AM xfit & PM walk
June 3rd- AM walk
June 4th- AM xfit
June 5th- AM yoga/pilates and PM bike ride
June 6th- AM xfit
June 7th- AM yoga/pilates & PM walk
June 8th- AM long walk
June 9th- AM xfit and PM TBD


~Laura

Transitions

While I did have good intentions for April, the month seemed to slip by without any major accomplishments in my workout regimen. However, I recently transitioned to a new role at my workplace, which will allow for me to work 75% remote and 25% at the office. For my workout routine, this is HUGE! I can now go to early morning crossfit, pop home for a quick shower, and get to work without the hassle of commuting and dragging all my gear for the day. Honestly, I have been hoping to find a position that would allow for a schedule that accommodates my most productive hours of the day. Wouldn’t it be great if everyone could work when they know they are at their best? I’ll still have two mornings (Tuesday/Thursday) where I have to get into the office, but I head home midday, so I again don’t have to pack my whole house. Since moving to Hopkinton in July, I’ve had to carry 3-4 bags out the door in the morning to facilitate morning gym/shower, midday exercise (which rarely fit in), and then the gym after work. As you can imagine, this was tedious and required so much preparation that I often just opted out of everything for the day. Today marks my first day on the new schedule, so I’m looking forward to a renewed enthusiasm for morning workouts. In turn, this should amp up my energy levels and boost productivity!

On another note, my knee is being difficult this spring. As soon as I started to do some running, the left knee started to hurt. I’ve done some research on it and feel it could be related to weaker quads, poor focus on flexibility over the winter, and sitting at a desk WAY too much over the very long, cold winter. Therefore, it is time to get back into yoga and start taking care of myself. I contacted my favorite yoga instructor, Karen Kenney, and hope to get back into some of her classes in the next week or so. Additionally, I am considering Pilates, but I already have quite a bit on my plate for gym memberships, so I may need to work with what I already have. Ultimately, this means I am going to have to get over the fact that I put on some winter pudge and get into the pool again. Swimming will help the leg strength without irritating my knee. I needed some pool inspiration today and found a blog post from Gluten Free Running Mama called “I’m a VERY self-conscious swimmer!” It is a great post because she takes you through her stream of consciousness while she is attempting to get a swim in. Swimmers can be quirky—especially those that have been consistently in a routine. Since I’ve fallen out of my routine, some of my former confidence morphed into concern over what others will think of me. Oh well, time to get over that and back into the pool for some rehab swim workouts.

Finally, I’ve been making some progress with my pushups again since resetting in January. This week I’m doing sets of 13, so by the end of the week, I’ll have completed nearly 400 pushups. I’m glad to be back on track with this and it should be easy to maintain now that I’ll be in my home office without people looking at me like I have ten heads. Seriously, people have given me some bizarre looks in the hall at work when I drop and do pushups J

In June, you’ll be able to read about a Vega product that I’m testing out here on I Tri Training—stay tuned to #fuelyourbetter!

Check out my sweet office set up! I’ve got a stability ball to work on improving my core and posture. I have to alternate with a chair as it is way harder than expected—maybe I do need to get to Pilates.

 

 

~Laura

14.1 Recap

When I saw the announcement on Thursday for the 14.1 Crossfit Games workout, I was concerned. 30 double unders seemed doable; however, the 15 power snatches were intimidating. The snatch movement and I are not exactly on the best of terms. Nonetheless, I had registered and committed to the workouts for March.

Prior to the 9am competition workout, I spent some time foam rolling my quads and using the lacrosse ball on my shoulder. With my rotator being a bit off, I wanted to be sure everything was nice and loose. Once I arrived at the gym, I spent about 15 more minutes stretching, rolling, and warming up. The excitement and nerves radiated throughout the group. It was an opportunity to test our skills and catch up with gym buddies we might not see on a daily basis. I chatted with friends and tried to drink in as many demos as possible while warming up.

Due to my discomfort with the snatch movement, I opted to wait a few rounds to participate. It was a ton of fun cheering and watching the athletes in the first two rounds. As my round (3) approached, I became more and more nervous. I stared at that bar (55lbs) with a bit of fear, but knew I could not quit at this point.

Jon started the clock and as the countdown to 10 minutes ticked down, I thought to myself "I don't know what is going to happen, but I have to try." Once I started cranking out the first round of double unders, my confidence picked up a bit. But then, I headed over to the barbell and had thoughts of doubt. Much to my surprise, I completed the first power snatch with no issues! And then a second and a third! They were not easy, but I was actually completing them. After that, the remaining time became a blur. I had to listen for my counter to announce the reps as I moved into a state of complete concentration on movement.

In the end, I completed 3 full rounds of the movements with an additional 20 double unders. The total count for 14.1 was 155 reps! This was so much more than I ever thought I could do going into the workout. There was a fabulous group of ladies (Breanne, Corinne, and Erica) cheering me on, so thanks to them! I know I pushed myself because immediately following the workout, I had extreme abdominal distress, which luckily subsided with enough time for me to cheer on some of the other athletes in round four.

Therefore, I can say that my first crossfit games workout was challenging, inspiring, and memorable. These movements are not things I would have even considered possible 2 years ago, but here I am crushing my goals!