MMMmmmmmm Oaties!!!!

Meet my new love - Oat Bran. I recently attempted a recipe that included oat bran. Nonetheless the recipe (coconut & oat bran talapia) was Not a hit. But a few other food bloggies have been making morning oat bran and since the bag was just hanging out in my pantry I thought I should try. I have now entered Oat Bran Bliss.

1 c. Water
1 c. Vanilla Almond Milk
2/3 c. Bob Mills Oat Bran
1 T light brown sugar
1 t Trader Joe's Agave
dash of cinnamon
Toppings
Pumpkin Butter
Vanilla Almond Butter
More Brown Sugar (i was on a sugar kick, I could have done w/o the T in the mixer)

I do not believe I have ever eaten oat bran before. It is very much like cream of wheat which is the best way to describe the texture of the oaties.


Sunday, Hubs and I went to Orange on Roscoe, the place for brunch. I got pan seared steel cut oatmeal. Very Delish!
There are numerous Orange restaurants in the Chicago area. We decided on the one in Roscoe village thinking it would be less busy. We were seated right away but out server didn't arrive for 15 minutes. Also we were sat near a speaker that blared what I can only describe as Dolly Parton music.





Here is this mornings Yummies!
Pineapple Chobani
1 Kiwi
1/2 Banana
1 c. Natures Path cereal










Last Week's Workout Progress
*I didn't swim
*I didn't try the class at the gym, no yoga either
*Sacked the QB!
*Ran 3 times but didn't get in the long run

Workout Goals this Week
*Win the last game of the Football season
*Swim, Swim, Swim - and sign back up for Masters
*Get up and bike with AK on Thursday
*Run 7 miles

The Offical Crazy Countdown Has Begun

I'm just under 6 weeks til Ironman Louisville and I am hitting the hardest of the weeks!! These past two weeks I had a nice taper, the Muncie Enduration Half IM, a recovery week, a sinus infection, and now its time to haul ass. For the week I've ticked off 69 of 241 miles of S/B/R.

Muncie was the craziest weather I have ever raced in. The swim was uneventful except for a crosswind making it difficult to site. During the second half of the bike a storm rolled in bringing downpours so bad I couldn't see more than a few feet in front of me. My legs and back were tight during the bike and made it quite uncomfortable to be in arrow so I rode a ton on my hoods hoping they would loosen up. The rain continued off and on through the run. Not having my legs during the bike was a blessing because I had the best run I've ever had in a half. I've never broken 2 hours and at Muncie I was 1:48 (yippie). The only disappointment (and I sound nuts for saying this) was that I signed up for this race because I've heard it can be a very HOT, grueling day. This was supposed to be building me up for IMLV...so I'm praying this cool summer continues through August otherwise Hot Betty and I will be cooked!

I PR'd with a time of 5:38 where my previous time was 5:52 from Racine. Olympic, Halfs, and soon to be fulls are the only races I keep track of PR's. The distances for Sprint races fluctuate so much its hard to judge. Even though in the longer distance races sometimes one of the disciplines are short (or long) I think the times are all relative.

Next week I hope announce my Chicago Marathon - Girls on the Run fundraising event. I plan to send the email early next week, get a donation link set up on the blog, and a link on facebook.

Some Yummy Stuff
Here's been my staple breakfast for the past couple of weeks:
Chocolate Hemp Milk, Vanilla Almond Milk, 1c Frozen Spinach, 1T Flaxmeal, 1T protien powder, 1 Frozen Banana, 2T Naturally Nutty Peanut Butter, and sipping some Kombucha on the side to keep me healthy

10 Weeks til Ironman Louisville

I have hit the point of training where this is IT, this is what will make me an Ironman. For that reason I have had to let a few things go such as showering, napping, laundry, cleaning, blogging, but not reading blogs, yes I am still reading just lacking on the commenting. On a high note I have better organized my google reader. Since I've enter blog-world I have stumbled upon a number of awesome daily reads. I actually felt quite overwhelmed [and distracted] by the habit I have developed. Reader has been categorized into Foodies, Running, and Triathlon. My next goal is to update my page a bit, tri-accentuate it more, and update the blog roll!! I do need to write more because I've been going to bed with craziness going on in my head. I wish there was a device out there that recorded my thoughts and pasted them on my blog, maybe it would help me sleep better...zzzzzz.

Here's a few of those thoughts which haunt my sleeps at night

• MIM Race Review (long awaited)

• Mexico (Lynnie's Wedding)

• 1st Century Ride

• IM Louisville Camp

• 1st Hemp Milk Smoothie

• Chicago Marathon via GOTR???

It was Hands Down Amazing!!

Last night was the Grand Opening for the New Whole Foods, Lincoln Park - I don't even know the words to describe how amazing it was. I did get a few comments from a guy working in the fish dept that "its okay", "everyone had been walking around in an amazed daze" and "you can breathe now". This is how great it is - I PR'd at my olympic distance tri this weekend and the first thing I blog about is the new WF!!! I so wish my camera wasn't broken so I could have captured the atmosphere. I didn't have anything to buy except chicken but I bought a container of 2% Fage and a Key Lime pie (post race treat) anyway. I did spend over an hour in the store touring around. Don't worry I plan to write more about my experiences at the new WF - especially since I'm planning a secret date night there with Hubby!

I do need to write a race report but I've been busy since the race and trying to play catch up at work. So to come - 8 minute PR at Memphis in May Olympic Triathlon.

Things to be Excited For

1. Lincoln Park is a getting a new Whole Foods

• http://leisureblogs.chicagotribune.com/thestew/2009/05/new-whole-foods-market-an-homage-to-chicago.html
• I've been watching this being built for the last year and a half. The gym I go to has a spinning room looking right out over the new location. I first thought it was to be a massive parking garage. This place is MASSIVE.
  
• I finally don't have to deep breathing exercises before I go in to calm the anxiety - the old location was insanely small. Ok, maybe the first few times just because its awesome!
  

2. Memphis in May is this weekend

• I leave tomorrow - In a suburban, 6 people, 3 bikes, & who knows how many wheels!
• 3 Hotel Rooms - 4 people per room
• 1 Spaghetti Warehouse - 20 people

3. Had my longest workout week - Last week I maxed out at 14 hours

• Mon - Yoge 30 min
• Tues -Run 7(60 mins), Yoga 20min, Swim workout 3100yds
• Weds - Bike 2hr, Run 3 miles (25min)
• Thurs -Run 5 miles(43min), Yoga 20min, Swim workout 1800
  
• Fri - Bike 90 mins
  
• Sat-Bike 52.6 miles (3:15), Run 4(34 mins)
• Sun -Swim 500yds, Run 8 1:04 (tempo 5=7:15, 8=6:55)

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!!!

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
Dinner: 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!!!!

Recipes
Soy Glazed Salmon
2T EVOO
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

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.

Talk to the Water

Below I'll post my weekly workout summary but want to reflect on my weekend.

My hubby was gone all weekend and I missed him terribly but it was warm weekend in chicago for once. I usually never take walks in my neighborhood because I'm pretty beat from my normal workout routine. Since hubby was gone I had to borrow a friends suv to get to computrainer class. He lives a good handful of blocks away from me so I decided to walk to the nearest main intersection and get a cab. But I kept walking and found myself roaming through streets here and there. An hour later (an a stop at chipolte) I arrived home.

I did the same thing Sunday morning. I didn't have workout plans til 1 so I ventured out. I found myself sitting in the park for a good half hour people watching, watching a woman and her dog play fetch - I wasnt sure who was the fetchie because the woman ran to the ball more than the dog. I guess I've had a lot on my mind this week. My dad was diagnosed with stage 2 prostate cancer back in January. He had his removal surgery last Friday and we were all on edge waiting to hear back the test results. On Friday we got the best news-it didn't spread! He's still in recovery mode but it was a huge relief for my family. Since I have had that on my mind for the past few weeks my walks helped me deal with everything else I had been putting on the back burner. Back to the park, sitting on the bench near Scarecrow, a fellow bike buddy and his dog walked by and we started talking Tri's. Its always pleasant to see a familiar face in the park. I kept him company til his dog was tired from playing then I continued on my walk. I ventured around the neighborhood a bit more then finally got home to begin my Sunday workouts.



I went swimming with Amber and she noticed I was completely out of it. It probably had something to do with spending the past two days roaming chicago with just my thoughts. But the moment I got in the water it all went away. I know a lot of people find relaxation in yoga and although I have been getting into yoga more the past few months I still find that being in the water has the most comfort. Maybe its that the water drowns out all noise, all i can hear are the noises I make as I glide through, or the rhythm of my breathing, or the monotony of the pool floor. I was grateful for my swim since my thoughts and my mood was starting drain all my energy. Went I got home I went and ran 8 miles - it felt great to be restored.

Monday - at home yoga
Tuesday - 6 mile run, 2950yrd swim workout
Wednesday - Computrainer class
Thursday - 3 mile run on TM, 30mins core strength, 1000yrd swim drills
Friday - 5 mile tempo run (41:40)
Saturday - Computrainer class (1:50:00) , 60mins strength training
Sunday - 2000yrd swim, 8 mile run (1:09:00)







Sunday Breakfast
Steel cut Oats
Skim Milk
Blue Agave Nectar
Sliced Almonds
Sliced Banana

Hunger Paings

Since I've kicked it into high gear with my training I can't seem to stop the hunger paings. Last night after computrainer class I brought it up with Coach S. I told her what I ate during the day and she said it sounds like I wasn't getting enough protein. Before I decided to sign up for an Ironman I was just training for shorter races. I went about my normal eating habits which was to eat everything in site. I grew up as a picky eater(i really only ate carbs!)-cereal, pancakes, pasta w/ butter & cheese, and PB&J. Two years ago when I lived in CT I started learning more about nutrition, healthy eating habits, and label reading. Mostly my #1 goal is no HFCS . For anyone trying to change eating habits I think this is the easiest way to start. Since then a lot of things have changed. My newest endeavour is protein. My coach told me I needed to have 70g a day. Its been a year now and I still struggle. I mostly get the paings in the afternoon from after lunch until I go home from work. Its distracting sitting here and talking myself out of getting a bag of Cheetos and a coke. Coach S suggested I only need to add a bit more protein to lunch and that should help. I started today and we'll see how it goes.
What I usually eat in a day

Pre-AM Workout
Banana &/or pkg oatmeal, bagel w/ PB, or homemade muffin

Breakfast
2 eggs or a smoothie (recipe to follow)

Morning Snack
1 pkg Kirklands Organic oatmeal (flavored)
I add a half pgk of flax oatmeal too if I had eggs
If I have some available then I snack one of my homemade breads or muffins throughout the morning.

Lunch
Salad with cranberries, walnuts, blue cheese, and balsamic vinaigrette
Add Chicken!!

Afternoon Snack
PB&J Sammy - organic PB & Strawberry Jam, Ezekiel Sprouted Grain Bread

Pre-Workout Snack
Banana
or Energy Bar - my two faves are Lemon Zest Luna bar and PB&J Bonk Breaker (they just came out with a new PB&Banana bread too, its Yummies!)

Dinner
Salmon w/ Broccoli and couscous (meat, veg, carb)
or Barrilla Plus Pasta with chicken, broccoli, EVOO, Garlic, and a pinch of parm

This Mornings Breakfast
Strawberry, Banana, Mango Smoothie

1/4c Naked Protein Zone
1/3c Light Vanilla Soy Milk
1T Flaxseed
1/2 Banana
2 Large Frozen Strawberries (i get kirkland brand from costco)
3 Slices of Mangos
2 small hand fulls for frozen baby leaf spinach
5 Almonds