Thursday, April 30, 2009

Triathletes Just Wanna Have Fun

When Being an endurance athlete it is hard enough to find time with the eat, train, and sleep schedule for family, work, and home....but social life, say good bye. That is unless you consider 5:45 Friday morning group runs or a Saturday 7 am, 40 degree, 4 hr bike ride well... Fun. But I do, I truly do. The more I go out late just to have a few cocktails makes me regret my decisions more and more, not to mention one cocktail is just enough! The other delima is unavoidable social activities like my best friends shower and bachlorette party which I partook in this weekend. Yes I was a little frazzled with my training schedule but sometimes you...I.... Just need to learn to let it go. Someone once told me that when you miss a workout you just have to take the hit, you'll stress yourself out more trying to fit it back in. Its a training plan for a reason...if you mess with the science of it all it'll be worse....learn to let go.

I didn't post me workout summary for last week. At the end of this week I plan to post both. Last week was a bit of recovery from the Chica's Bike Weekend but this week I was scheduled a couple of "tests" or that's what Coach G refers them as. But yes, to test yourself in training other than a race is a good training practice. So far we are 2 of 3 tests done. Tuesday morning I had my usual 6 mile runs which was good because lifting over the weekend had made me pretty sore and my legs were still tight. I needed a good warm up run followed my some yoga and foam roll to work out the leg issues. In the evening was the swim test - warm with drill 900yds. Swim test was 1500 yds all out and record time at 500 intervals. I was so happy about my results. I have improved so much from last year!

Wednesday morning was the bike test. The night before I set the bike up on the trainer and laid everything out. Yay - 5:15 wake, change and make some oatmeal. I hopped on the bike for a 60 min warm up, ate my oats and a banana during the warm up, and watched Loser on HBO (wow that's a classic). Post hour I did 20 mins of higher wattage intervals to warm up a bit more. Then came the test - 20 mins all out, at the end of 20 mins pull computer off bike to stop readings. It was hard and the tv change to CMT was not helping. Hubby was awake by now so he grabbed the ipod and I finished the ride rocking out to Linkin Park and Paramore!!
Ave Watts - 145
Now I had a computrainer LT test too and those results were average watts at 160. Coach G explained why they were such a difference.

BTW - This Triathlete had even more fun in store this week. Last night I went to the Brittney Spears concert. I've never seen one of her shows but it was AWESOME. I know, right.....but I went with 3 of my girlfriends and we all thought it was so amazing. Everyone in the show worked their booties off and are all in such great shape, including Brit! I wouldn't recommend the show for young children, it was pretty X-rated.
There's more to come from my 2009 concert series!!!

Thursday, April 23, 2009

Dinner & A Workout - New Series

I'm sure everyone goes through this, I know I sure do. I plan my meals around my training schedule. If there isn't enough time in the evening then its frozen burritos or if its a short recovery run its a taco bar with the works. Here was the issue I was faced with yesterday. On Monday I did my usual grocery shopping and picked up some sockeye salmon, acorn squash, and cauliflower. Problem was I had late night masters swimming Tuesday, a long bike/run Wednesday, and a long swim Thursday evening. When was I going to find time to cook the fish before it spoiled? While at work the entire planning began - How I will get in my workout and prepare a nice dinner for Hubby! This is where Dinner & A Workout began. I hope weekly I can blog my crazy and insane way of how to prepare a meal while also get in a good workout.

Here we GO!

Workout: 2hr bike with intervals, 2 mile Run-off
Soy Glazed Sockeye Salmon, Cranberry Walnut Acorn Squash, Cauliflower Mash

Began when I arrived home from work
  • Prepare Soy Marinade in plastic baggie or container-Place fish in Marinade and set in fridge
  • Change into biking attire and set bike on trainer-Begin Bike workout
  • Bike workout ends-Preheat oven to 350
  • Change into Running Clothes-Fill bottom of baking pan with H2o, cut acorn squash in half, place in pan, place pan in oven, set timer for 30 mins
  • Leave for run (don't worry Hubby was home to watch the oven)-Run to whole foods 1 mile away
  • Pick up Vegetable Broth (smallest container) and Goat Cheese-Run Home
  • Preheat Grill (Hubby helped)-Steam Cauliflower
  • Place Fish on Grill-Remove Cauliflower from microwave and mash with remainder of ingredients
  • Remove Squash from oven-Place Squash on plate and top with Agave Nectar, Walnuts, dried Cranberries, and Goat Cheese
  • Remove Fish from Grill-Plate up everything else
  • HUZZA!!!!

Soy Glazed Salmon
1T Dark Brown Sugar
2T Balsamic Vinegar
2T Low Sodium Soy
1T Honey
Grill Flesh Down 4 mins
Flip and Grill Skin Down 7 mins

Cauliflower Mash
1 Head Cauliflower
1t minced Garlic
1T Butter
Dash of Garlic Powder
Dash of S&P
1/2 c Veg Broth

Wednesday, April 22, 2009

I <3 Costco

I picked up some good buys recently. Due to a number of blogs I have begun two obsessions - Naturally Nutty Peanut Butter and Chobani Yogurt. I even have gotten Hubby hooked on the PB. In the last month we have made two orders online. Here's breakfast-I had to try every one!

Next is Chobani. I have been in dire need of upping my protein intake. Especially on salad days when chicken isn't an option. Initially I wasn't able to find it at the store I went to. So I did the obvious and looked it up online. Luckily there is a list of store locations. I was able to get it at Jewel or Whole Foods for around $1.80ish. Well GUESS WHAT?!?! Costco also carries Chobani, where I got a dozen for $11.67!! I love Costco.

Yesterday I got back into the swing of things. After the long Chica Bike Weekend I thought I would be in great need of some rest and recovery. To be honest by Monday afternoon I wasn't feeling too bad. That's when I got the email from Coach G with my weekly schedule. First he told me to take both Monday and Tuesday off. Yes, two days off is a vacation in my book but I'm training for an IRONMAN - there's no vacation in IM!! I let Coach G know I was in to start back up on Tuesday. His reply "Ok, you asked for it, its on tomorrow:)" - Masters Swimming and a 6 Mile run ending with strides. I felt great during the run, 6 miles at 49:40. Swimming was a different story, the pool finally opened up to the 'Big Pool' - 50meter length. I've swam long course before but I expected to be tired then. I could not get in a rhythm, the guys I usually lead were leading me, and I really felt like a cat in the water!! 3200m later I was done, swamped, couldn't feel my arms, lets just hope next week is better.

Monday, April 20, 2009

Chica Bike Weekend Summary

The Chica Bike Weekend was great. This was the kick start I needed for the outdoor bike season.

Here's a run down of how the weekend went.

My drive down didn't go as planned. I left work and got out of the city on time but an hour into the drive I hit some very bad traffic. It delayed the trip 2 hours! So I called up hubby and told him that I wasn't going to make the entire drive. My bed time is 9:30, no way I was capable of driving late. According to T-Lo (TomTom Go), I would arrive at my destination around midnight. This was not a good start to a long weekend. Hubby looked up airport hotels for me in Indy since it was the closest along my route. We found a decently priced hotel and I ended up crashing there. There was only one room left and I am very thankful to the guy at the front desk who discounted it for me since the online rate we had found was less expensive. He even watched my bike for me while I parked the car. My room was very nice and I had an uber comfy King bed to myself.

I actually slept in a bit. I called the girls the night before to see when they anticipated wheels up. They decided late morning which was not super early so I did sleep in. Once I woke I took my bike back out to the car then checked out the free breakfast. I got eggs, a bagel with PB, and some tea then was on my way - Roll Out!
For the first ride we rode the outer circle of Bloomington. It was a great ride with some good hills. I particularly am not a hill climber but I know it makes me stronger. I was so happy to ride on familiar roads and the weather was perfect - 70 with a slight breeze. I was smart and lathered on the sunscreen too! We rode a few of the popular hills that I recalled from college riding - down Boltinghouse, up Bean Blossom, Bottoms End, and I know there was one more but cannot remember it. We stopped in Ellettsville for water refill and a few potty breaks along the way. In the end we rode 4 hours, 61 miles, and I averaged 106 watts. During the ride I had 4 Endurolytes, 1 bottle with 3 scoops Perpetuem, 1 lemon zest Luna bar, and 1 peanut butter &banana Bonk Breaker For recovery I drank a glass of Light Soy Chocolate Milk and sampled all the yummy peanut butters everyone brought.
For dinner we got my favorite college pizza - Mother Bears!!! It was so yummy.

I woke up with the expected tightness in my neck. It takes a few times riding outside to get used to it and for my shoulders and neck to strengthen. Today for breakfast I had a Natural Ovens blueberry bagel with NN Almond Butter and bananas. The weather was a little more chilly this morning so I wore my arm warmers. I still remembered sunscreen! Today we had an official local guide. M's dad took us on a tour around Lake Monroe. It was a beautiful ride but the weather also made more cars (including boat trailers). My two scariest things for biking are pot holes and Mac Trucks - both of which I saw plenty of. I wish I pack more water, it started to get humid during the ride. We rode for 3 hours, got in around 47 miles, and averaged 97 watts. Post ride we all headed out for a small brick - 20 minute run at 8:07 pace.
Bonus points of the day - Chasing P & H up a hill because they missed the turn. Fighting off ONE BIG DOG - that's what being in the back gets me - dog duty.
When we got back I had some tried Strawberry Recoverite - it did the trick.
For dinner M's parents made a yummy vegetarian dinner - spinach salad with pears and toasted pecans and a mustard vinaigrette, potato and green bean with olive dressing, and grilled portobello mushroom stuffed with Roma tomatoes and feta.

Even more tightness in the neck and shoulders. I blame biking not the air mattress. Well we woke up to the expected rain but good thing the expected thunderstorms did not occur. P and I had ride/run brick on our schedule, the other ladies only had a run. We headed out (with our guide) and did a perfect hour ride! A few small hills but some good rollers. The last bit of our ride was a 10 minute LT - I pushed hard and kept up with P the entire time. I hadn't even noticed the rain picked up during the last part mostly due to the fact I was sucking tire water the entire time. Don't worry I checked when we were done - No Worms! I run felt great. Average watts were 103. For the run P and I did 7 miles at 8:38 pace, no hammy issues either. I was a bit worried about issues with my hip flaring up, especially after riding that much and following with a run. Looks like all my PT and hard work is paying off. Recovery drink - Citrus Recoverite with a packet of Herbalife H30 - so so yummy, it tasted like TANG! This will become my new recovery drink.

Ending thoughts
I really had a wonderful time this weekend. I am so grateful to have training buddies like I do. They all allowed me to pick theirs brains for cycling tricks and tips, IM nutrition info, and everything I should know about IM. I feel that I have gained so much this weekend and I hope to use is these next few weeks in my training as I gear up for the Memphis in May triathlon.

Weekly Summary
Monday - Off
Tuesday - Run 6 miles, Swim 3100yds(Masters)
Wednesday - Run 6, Swim 2300yds
Thursday - Off/Travel
Friday - Bike 61 miles
Saturday - Bike 47 miles, Run 2.5miles
Sunday - Bike 15 miles, Run 7miles

As of today - 18 weeks and 5 days til Ironman Louisville!

Thursday, April 16, 2009

Chica Bike Weekend: Travel

I leave in a half hour and then off to B-Town! I don't know how the other women are getting down there in one car. My car is completely packed: 1 bike, 2 front wheels, 1 cooler, 1 aerobed with sheets & a pillow, 1 bag of clothes, 1 bag of cycling/swimming/running gear, 1 foam roller, 1 Stick, and 1 bag of random stuff. I forgot to take a picture this morning. I'll try to remember and post it tomorrow.

Tuesday, April 14, 2009

Pumpin up for a weekend with the Ironmoms

This might be my last post until I leave for the Second Annual Chica Bike Weekend. It will be a great training weekend - time in the country, hills, and hopefully some warmer weather. This year I vow to wear more sunscreen! Last year I ended up with red sleeves which were still apparent around the time of my August wedding. It wasn't difficult to explain to the spray tanner lady where all my tan lines were - short sleeve jersey, sleeveless jersey, the smiley face on my lower back from jersey creep, shorts lines, sock lines, Garmin line, sports tank lines, helmet strap lines - I'm sure there were more but you get the idea.

This years bike event I will be joining 4 Ironmoms - Mrs. P, Mrs. M, Mrs. H, and Mrs A. They are Notorious Ironmoms, one of which is a Kona age group top finisher. They all eat measly twenty-somethings like me for breakfast.

Schedule looks like 3 days of biking, the last day is a brick (ride/run), and if we feel like it (which they will) its a day pass to swimming at the YMCA. Can't wait (whats emoticons for nail biting?)!

I'll try to bring my laptop and log the training, face feeding, and butt kicking!!

Monday, April 13, 2009

2 Week Hiatus

I knew when I started blogging there would definitely be times of hiatus. Like I noted in my last post, Coach G said I was going to have a tough couple of weeks ahead of me, and I did. On top of that Hubby left town for work and took the 'good/working' computer with him, work was swamped, and I admit to being lazy and not dragging home my work laptop.

I'll attempt to summarize the last two weeks - I had a good first week, energy levels were up, I ate like crazy, and my first order of Naturally Nutty arrived (and it truly is as good as everyone says it is!). Week two I started to get tired, lifted on Wednesday and had DOMS for the rest of the week, I went to my parents for the weekend and was able to train with the team, got in my First outdoor ride of the season (thanks Martin!), and some good sleep. Sunday was a overloaded food day but I couldn't turn down any of Grandma's cookin'. I made vegan carrot cake muffins but the only way I could get my family to eat them was to cover them in real cream cheese frosting - so much for trying to get them to eat healthy.
I promise dear blog I will work harder and not neglect you.

Workout Summary
Week 1
Mon-Stretch and Hip exercises
Tues-Run 6, Swim 90 mins
Weds-Spin 45min, Swim 90 mins
Thurs-Run 5
Fri-Run 6
Sat-Bike 3hrs
Sun-Run 10, Swim 60 mins
Totals: Run 27 miles, Swim 88000yds

Tues-Run 6, Swim 90min
Wed-Spin 45min, Lift 60min
Thurs-Run 6
Fri-Spin 60min, Swim 40min
Sat-Bike 3hrs(40mi)
Sun-Run 10
Totals:Run 22 miles, Swim 4700yds

This week I am taking it easy because on Thursday I am heading down to Southern Indiana for the Second Annual Chica Bike Weekend!!