Friday Treat: Protein Bar

This are looking up! I'm officially signed up for the Huff 50k - Team IE Blondies relay! I've made some serious progress this week as I attempt to get back in good form. I'm now fully signed up for master's swimming. Since its already halfway through the session I choose to only get the 4-punch card. I swam for the first time since IM yesterday - 1200m and I thought I was going to drown!!! SO I know I won't be able to go to the 90min Distance swim practice but for the next few weeks I'll be trying out the 1 hr mid-distance practice, I'll let you know how it goes on Friday.

Friday Treat
I used to always have Fridays as my off/rest days, it was my little treat. Well while training for IM Friday's no longer became my rest days - those were switched to Monday. Truly it was a blessing because Mondays are the hardest days to wake-up early (next to Friday), I was able to get all my Wifey chores done for the week (grocery, dry cleaning, some big meal that resulted in leftovers), and it allowed me to recover from the weekend's workouts. Still though, I miss my Friday treat, and so as a compromise and end of work week reward I stop and purchase breakfast. Last week I went to Protein Bar in the SW corner of the loop. Not only is it convenient to get to from train to work but its the healthiest bfast option (bye-bye egg mcmuffin)!! I got a make-your-own oatmeal bowl - steal cut oats, Almond Milk, Sliced Almonds, Aguave, Strawberry protein powder, and Sliced Strawberries. They also carry Kombucha drinks and Chobani - you know, just in case you need a fix! Hubby even ventures from his opposite end Loop location - although he refers to it as the place I go to get jacked-up...... too much coffee there Hubs!

Gimmie Taper

That's right, it's a taper week and boy do I need it. Last week I maxed out...to the max. It was my longest week by far in my IM journey but what made it toughed and pushed my limits was doing it over a holiday weekend. Granted I was in a beautiful location, I take that back, this place is perfection, my family lake house in Northern Michigan IS my numeral uno haven.

Here's a recap of the week. Mon-Thurs was the normal routine totaling out 4500m swimming, 4 hrs bike, and a 10 mile run. Fri-Sun was different once I arrived at the lake. Friday I swam 20min then ran 9 miles. Then on the 4th of July I ditched out on seeing lake buddies the night before and woke-up at sun-up. I drove into town and headed on out on Hot Betty.

My scheduled workout was a 90 mile ride where I planned a 30 mile loop from Boyne City to East Jordan to the Ferry and back to BC - times 3. Fun, Fun! I love my dad, the guy is just getting back into shape and he got up early, dragged out the Lemond, and rode most of the first loop with me!! Awesome job Daddy-O! Loop two was solo. Luckily BC was hosting a 10k in the morning then a parade around 11am, I missed most of the traffic and EJ was a ghost town. Loop three was a turning point for me. It actually started at the end of loop two and I was a 1/2 mile from the car and I ride up behind another cyclist - "hmmmm I thought, they have the same jersey as my dad but the same helmet as mom....MOM?". "Hey hun, I didn't have the right top so I wore your dads. My bike is making noise and can you put air in my tires?" So back at the car I fixed her all up and out we go, loop 3.

We started a little slower than I would have liked but I thought that this is good, I need to ride smart. When we rode into EJ I gave Mom the map and pointed her the shortcut back to BC while I completed the course. In the end I felt GREAT. When I did my first 75 of the season I bonked around 60 miles, my first century I bonked at 85, but back to 90 - no bonk. I think my nutrition plan is working out for me!!

Sunday unfortunately was not a good day for me. I had a character breakdown - crazy was taken over. I didn't know what to think of it, was I just being a wimp and wanting to hang out on the boat for the last few precious hours of my vacation or was I donzo? I had a scheduled 16 mile run which I easily could have done, I know my legs gtg were but my head wasn't. The feeling is like being asleep, the alarm goes off at 5am and you debate about hitting the snooze. But this time I was awake, I had already eaten breakfast, and I was screaming to myself "Kelli just put on your shoes and go!" But I did't go, instead I thought "No just swim, you need to swim, clear your head". I should know after 19 years of running ONLY running will fix the head. But I swam anyway, 30 minutes open water. I felt good, strong, and confident (i even opened my eyes under water). Punishment - I got swimmers itch probably from swimming near the public dock and beach. Thanks!

Is It Monday Yet?

I've been starting to dig into to my newer/tougher training schedule. My usual schedule has been bumped up to include more biking - meaning I some how have to fit a 2.5 hr workout in my day. Last week I tried the morning and it didn't go well. 5 am wake, ride 2 hrs on the trainer, and a 2 mile run off. It was cut short because I ran out of time for the run. So this week I tried it at night. Hurried home from work, pulled out the pork roast I knew i wasn't going to have time to make, rode 2 hrs, ran 3 miles, got home 9pm!!!!!!! SERIOUSLY!!!! Ate a PB&J and some Annie's Bunny cereal then went to bed all nasty but I was spent. Next morning 6am wake, run 5, arrive to work completely disheveled, and a little pissed I wore a skirt because now I can't wear my compression socks (I dont think they can pass as knee highs!!).

To answer my thought from the last post - I'm not going to the comedy show tonight. Hubby is going with a friend and this way I can get in my swim workout tonight, bike tomorrow morning, and be semi rested for the weekend. I am going to the CUBS game next week!!!

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.

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.

Thursday

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.

Friday
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.

Saturday
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.

Sunday
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!

R.I.P Favorite Swim Cap

I can't believe I had two botched workouts in a row. Yesterday I had a 6 mile run in the morning. I was all dressed to go then realized there was no way I was running in the Monsoon occurring outside. So I hightailed it to the gym for a TM run (booo!). When I got there I was already cutting into my time so I thought I would run as far as I could for 50 minutes. I'm just about to get on the TM and I noticed I did not have my ipod...where was my ipod...oh no, freaking out...obviously I left it at home. I like my gym in a way - they think they're a night club so the music is always jammin'. Not that I love the music they play but it keeps me awake in the morning. The people watching wasn't entertaining either. Instead I watched outside the window at people attempting to walk in the monsoon. I was only able to get in 4.5 miles in the allotted time. When I got home and took off my hoodie guess what I found....oh my ipod, it was on me the entire time.

Now for the evening workout. I went to swim with the masters program. As I was about to get into the water, I gave my swim cap one more little tug, and rip there goes my swim cap. I didn't have my extra cap in my bag, the coach on deck didn't have an extra, and everyone else was already in the water so I didn't want to make a big fuss. I swam all practice sans cap. I'm so lucky to have a sister that's a hair stylist - she is always loading me down with products to help me keep my hair blonde and smooth, not green and crunchy.

The master program I swim with has late night practices 7:30-9 so I must eat before I go. One of my favorite quick and easy food are PJ's Organics Organic Chicken Burritos (found at whole foods). So what if I have a Burrito Belly before I go swim, these things are worth it! To cook - microwave for 2 minutes wrapped in paper towel then place in toaster over and toast on Med. I ate this with sweet potatoes containing agave nectar, maple syrup, and a splash of vanilla and edamame.

Here was breakfast.
A Mango Strawberry Smoothie and a 2 Egg Omelet with Asparagus and Feta

I must apologize for the picture quality. I broke my camera two weeks ago so these were all take via cell phone.

Run a little bit longer

Last week I had 3-run days in a row, i'm pooped! I am just getting over a really bad sinus infection in which I had to take all of last week off, on top of just getting back from vacation. So that is almost 1.5 weeks I had off. I felt decently strong in all my runs but I did have to do Thursday on a treadmill because Wednesday run proved a tiny bit of my cough still lingers.
This week I attempted to switch it up and am feeling better but I am starting to add intensity to my runs and its causing some of injury pain to come back, looks like I'm already getting a failing grade for my at home injury homework!

One good thing last week was I had my last physical therapy session. Taking a few steps back now it was in Sept 2008 when I was training for a half marathon. I have ran a few in the past but have never 'trained' for one. I started to get a little pain, or tightness, in my hamstring when doing tempo and interval workouts. I knew there was a problem when I would be sitting at my desk or on the couch at home and would get shooting pain down through my hip to my knee. I continued to train and in Oct. PR'd for a half. I took a week off thinking it would help heal the pain. When I started back up I continued to run and begin cycling base training. I continued to have consistent pain in my leg and hip. I wasnt until I went to my parents for Thanksgiving that I finally did something about it. I ended up taking 4 weeks off of running but continued to cycle (computrainer). After 4 weeks of no running and weekly deep tissue therapy I seeked out a Doc. Granted this is one week till 1/1/09, dooms day - the start of Ironman training and I still wasn't able to run. Seeing the the doctor was a huge turn around, although I had an idea of what was going on I was able to take more steps towards the recovery. I was able to start running again but was not allowed any intensity. I had tendonist in my hip from a strained hamstring which was caused by weak glutes. I always find it a common thing in running when injuries or weakness are not dealt with in the early stages they eventually start webbing out to whereever else it can go. After 10 weeks of physical therapy and many torturing massages later I've been released. Now my goal is to keep up with my at home program and strength training.