speedvegan

Yellow Gerberas, originally uploaded by speedvegan.

Geoff brought these to the airport when he picked me up on Sunday. He’s the prince charming most girls dream of.

Hike, originally uploaded by speedvegan.

We went for a nature trail walk with my friend’s dog Bee. She was such a happy dog !

Where I slept, originally uploaded by speedvegan.

My friend’s spare bedroom was very welcoming which was great since I felt like I needed to sleep forever after such a long day.

New automatic cat feeder, originally uploaded by speedvegan.

Geoff bought an automatic cat feeder for my cat who apparently suffers from an eating disorder. As recommended by the vet, the feeder will release about a tablespoon of food every 3 hours with the first feeding starting at 6am and the last at 9pm. At first, she tried to beat the food out of the machine. This morning she has progressed to just staring at it.

Friday – rest
Saturday – 5K Race, 1 hr bike ride
Sunday – 29 min run
Monday – 1.5 hr beach bootcamp class
Tuesday – 50 min spin class
Wednesday – 55 min spin class
Thursday – 36 min run

Take out !, originally uploaded by speedvegan.

Too late for a long dinner at Sublime tonight so we just called in our order (Quiche and Piccata) and ate at home.

I am no longer teaching on Saturday mornings. I am teaching on Tuesday evenings instead. I know I haven’t posted any profiles in a while, so here is the one I used last night. It is a sprint pyramid, but also a “race day” workout which means there are no breaks or recoveries. Heart rate should remain between 80-92% throughout.

Sprint Pyramid, Extended (Race Day)

Warmup 4:48 – Missing, Everything But The Girl

Sprint 2:09 – Contagious, Avril Lavigne
60% effort
2 minute sprint

Climb 4:15 – Falls Apart, Sugar Ray
seated climb starting with 70% effort, hammer during each chorus and increase effort by 10%

Sprint 2:56 – The Anthem, Good Charlotte
60% effort
1 min sprint, 1 min jumps, 1 min sprint

Climb 4:07 – The Sweet Escape, Gwen Stefani
seated climb starting with 70% effort, increase by 10% every minute
end with a standing climb at 100% effort for 1 minute

Sprint 4:03 – Push It, Garbage
60% effort
1 minute sprint, 1 minute jumps, 2 minute sprint

Jumps on a Hill 2:47 – Where My Girls At, 702
80% effort

Sprint 5:14 – Going Out Of My Head, Fatboy Slim
60% effort
2 minute sprint, 1 minute jumps, 2 minute sprint

Jumps 2:38 – Hey Julie, Fountains of Wayne
60% effort

Sprint 3:56 – Ain’t No Other Man, Christina Aguilera
60% effort
2 minute sprint, 1 minute jumps, 1 minute sprint

Climb 3:03 – Bicycle Race, Queen
70% effort
15 sec seated, 15 sec standing (hand pos 3)

Sprint 2:54 – Spice Up Your Life, Spice Girls
60% effort
1 min sprint, 1 min jumps, 1 min sprint

Climb 3:38 – Thank You, Dido
80% effort
20 sec seated, 20 sec standing (hand pos 2), 20 sec standing (hand pos 3)

Sprint 2:01 – Song 2, Blur
60% effort
2 minute sprint

Cooldown 4:17 – Sadeness, Enigma

Geoff and I ran a local 5k this weekend. It was Geoff’s first and he did incredibly well ! I am beyond words proud of him !

I was pleased with my performance since this is the first event I was able to race properly after years of injuries, healing and slowly building up to this point. I came in in the top 30 women overall and got the medal in the picture. I couldn’t have made it to this point without Geoff’s support. He’s been a huge positive influence in my life and has served as an anchor when I’ve wanted to push myself harder than I should. He’s one of the reasons I’ve been able to heal properly this time and not JUST heal, I’ve become stronger. I did a 20 mile ride after the 5k in just under an hour. I have a duathlon in two weeks. Races always freak me out but I’m feeling slightly better after this weekend.

Straight out of a movie, originally uploaded by speedvegan.

Geoff and I drove home from dinner in Miami to find that a car had driven into our neighborhood 711. I’ve seen many outrageous things in my life but I’ve never seen anything like this. I hope nobody in the store was hurt.

Friday – rest
Saturday – 2 hr, 15 min bike ride
Sunday – 35 min run
Monday – 35 min run
Tuesday – 50 min spin class
Wednesday – rest
Thursday – strength training: upper body, plus a few laps in the pool