I spent the evening preparing food for the busy week. My goal for the week is to eat as little processed food as possible including not buying the bagged lettuce, baby carrots, sliced cheese, making my own salad dressings, etc. It is challanging with work and training; but want to reduce preservatives and I think it will save some $$. (Since I have planned a few high cost races this year; some savings is a plus.) I realize how easy it is to really make food that I have a habit of buying with a little plannying for example; over the past couple weeks, my latest obsession has been making homemade hummus. Many different kinds, sun-dried tomato, roasted red pepper, jalapeno (Kris likes hot food.) plus avocados are on sale so I made some guacamole this week. Yum, a great condiment for any carb.
Some ways to make it easier for the week:
1. Peal and cut carrots
2. Slice & chop celery, peppers, onions, broccoli
3. Cube and slice cheese into serving size
4. Grill extra chicken breast
5. Cook extra servings of rice. (Also have left over polenta from last night.)
6. Prepare & mix different lettuce & spinach for side salads at lunch for the next couple days.
7. Prepare water bottle with Hammer Recoverite, just add water for after training.
8. Seperate vitamins for each day. This helps me remember if I have taken the vitamin and saves time in the morning.
9. Mix plain low-fat yogart with frozen berries in individual cups.
10. Prepare oatmeal add cinnamon and raisins for breakfast at work.
11. Put dips in serving size containers for a quick snack
Tuesday, February 9, 2010
Monday, February 8, 2010
5K and Hockey!
Coach had a local 5K planned for me on Saturday. I felt eager to go run something and prove to myself the fitness is coming back, slowly. The weather was not promising but Kris decided he wanted to run it. (A.K.A. he wanted to go to the hockey game that was included with the race entry. What do you expect with a Canadian?) The weather was a cold, windy day in Nashville but something you could dress for easily. So we had a little coffee and almond butter, gluten-free homemade toast, and off to downtown. We registered and claimed our hockey tickets; and of course Kris is going to pay $10 extra for lower bowl tickets; then he was picky on where we sat. He wanted more center ice; I am okay with it. Just come on, if I am going to do this thing I need to warm-up a little. So off to warm-up and remove some of the outer layers of cloths; OMG it was cold. Added a layer back, okay it is only a 5K if I heat up it is short. Reminder next time; more of a warm-up. I maybe ran 1.5 mile; not enough for a 5K for me. Heck, I am certain I was never warmed-up. Not my best and not my worst, actually I have ran faster off the bike but it is early season and I am about where I am expecting myself after all the time off with illness and holiday! Kris also had the same feelings about his race; he did well 1st in age group and I was 2nd in my age group. Congrats to all you fast girls out there. Then those little conversations in your head, I wish I new how to run a 5K well, what do I need to do; Kris told me turn off the brain. Just not going to happen; I am an engineer. I analyze everything; turning off the brain is not possible. (That is why I like ironman; i get to analyze all day long!)
After the run, we were walking to the car and Country Music Hall of Fame was free for the day. Well, never been there; we decided to go walk around for a while to loosen the legs and get warm. It was interesting; and I learned about country music history. I enjoyed looking at some of the outfits including the boots; even back then clothes were extravagant. It was fun but I had to get to my trainer ride if I was going to complete it so we could go to the hockey game.
So no talking Kris into a 2.5 - 3 hour trainer ride; so I got on it with the 1st hour keeping it light and enjoy the real video from Kona on the computrainer. (Trying to have warm thoughts to warm up!) Then about 1.5 into the ride; the tempo efforts on my flat course. I love the tempo efforts they made the next hour fly by; except the last minute of each of the efforts. (Meanwhile, Kris worked on the honey-do list; so it was a win-win.)
The hokey game was great, we had seats 7 rows off the ice and mid-ice to the side that the Predetors would be for 2 of 3 periods. I do not understand why the competitors fight; but I guess when you are in close contact with someone constantly it could bother you and need to throw a punch. I guess sort of like and ironman swim start; we do not intend to hit anyone but if someone is constantly hitting me or grabbing me; I will kick harder or swim much wider. Maybe it is just human nature; I just find it funny when they will fight in the middle of the game and referees just stand and watch. We enjoyed the game but decided that it was time to go home after the game; it was a fun filled day and we needed rest. Then work called; another late night but had a great Saturday and coach thanks for the 5K.
After the run, we were walking to the car and Country Music Hall of Fame was free for the day. Well, never been there; we decided to go walk around for a while to loosen the legs and get warm. It was interesting; and I learned about country music history. I enjoyed looking at some of the outfits including the boots; even back then clothes were extravagant. It was fun but I had to get to my trainer ride if I was going to complete it so we could go to the hockey game.
So no talking Kris into a 2.5 - 3 hour trainer ride; so I got on it with the 1st hour keeping it light and enjoy the real video from Kona on the computrainer. (Trying to have warm thoughts to warm up!) Then about 1.5 into the ride; the tempo efforts on my flat course. I love the tempo efforts they made the next hour fly by; except the last minute of each of the efforts. (Meanwhile, Kris worked on the honey-do list; so it was a win-win.)
The hokey game was great, we had seats 7 rows off the ice and mid-ice to the side that the Predetors would be for 2 of 3 periods. I do not understand why the competitors fight; but I guess when you are in close contact with someone constantly it could bother you and need to throw a punch. I guess sort of like and ironman swim start; we do not intend to hit anyone but if someone is constantly hitting me or grabbing me; I will kick harder or swim much wider. Maybe it is just human nature; I just find it funny when they will fight in the middle of the game and referees just stand and watch. We enjoyed the game but decided that it was time to go home after the game; it was a fun filled day and we needed rest. Then work called; another late night but had a great Saturday and coach thanks for the 5K.
Thursday, February 4, 2010
January Update
Sorry been away so long, no excuse except the usual work, training, and life…
On the training front, CONSISTENCY & PACIENCE…. The words for this month; The training has been consistent with a little speed and power thrown in. My body is adjusting again to the training volume and is feeling stronger everyday. I even decided to start some hot yoga again. It helped me prepare for Kona last year and I will be doing more of it again to prepare for my early season races. The training challenge here (Nashville & Atlanta) is the weather. If you live in the south, I hope you have learned to train indoors this year. The winter weather this year has made me pull out some of my sweaters from Ohio, that is not suppose to happen in the south. At least for training I am one of the few persons who can enjoy indoor bike training. (The falling habit could be the reason.) Really, all my riding is indoors on a trainer this winder but good news is I have a computrainer, spinervals and a coach that gives me specific workout to follow. The computrainer is nice because it gives me power measurement to better track my effort other than HR. Spinervals are nice to use to help with training intervals/technique and coach gives me workouts. So I do not get sick of training on a trainer. It works for me and I feel myself getting stronger on the trainer plus it is easier to work on technique. I point my toe; bad toe…
I have now been swimming consistently for a month; it slowly coming back. Maria thought I bumped my head when started to swim butterfly; no it is good for strength and I have always loved butterfly plus it works the core!
My run this week is back to the appropriate zones for this time of year; does anyone ever feel like they will never be where they were at the end of the previous season? Boy this winter is testing my PATIENCE to stick to the training and trust I will be where I need to be at the right time and TRUST in your coach.
Today my eating was terrible; partly because I am nervous to eat anything different to avoid anymore issues. I am out of fresh fruit and veggies at home. (I know I should never do that.) So i turned to my trusted cereal for dinner; I just about have that habit broken except nights like tonight when I do not have anything else and all my frozen soups/casseroles are gone. Baby steps...
Off to bed for a little rest before swim!
On the training front, CONSISTENCY & PACIENCE…. The words for this month; The training has been consistent with a little speed and power thrown in. My body is adjusting again to the training volume and is feeling stronger everyday. I even decided to start some hot yoga again. It helped me prepare for Kona last year and I will be doing more of it again to prepare for my early season races. The training challenge here (Nashville & Atlanta) is the weather. If you live in the south, I hope you have learned to train indoors this year. The winter weather this year has made me pull out some of my sweaters from Ohio, that is not suppose to happen in the south. At least for training I am one of the few persons who can enjoy indoor bike training. (The falling habit could be the reason.) Really, all my riding is indoors on a trainer this winder but good news is I have a computrainer, spinervals and a coach that gives me specific workout to follow. The computrainer is nice because it gives me power measurement to better track my effort other than HR. Spinervals are nice to use to help with training intervals/technique and coach gives me workouts. So I do not get sick of training on a trainer. It works for me and I feel myself getting stronger on the trainer plus it is easier to work on technique. I point my toe; bad toe…
I have now been swimming consistently for a month; it slowly coming back. Maria thought I bumped my head when started to swim butterfly; no it is good for strength and I have always loved butterfly plus it works the core!
My run this week is back to the appropriate zones for this time of year; does anyone ever feel like they will never be where they were at the end of the previous season? Boy this winter is testing my PATIENCE to stick to the training and trust I will be where I need to be at the right time and TRUST in your coach.
Today my eating was terrible; partly because I am nervous to eat anything different to avoid anymore issues. I am out of fresh fruit and veggies at home. (I know I should never do that.) So i turned to my trusted cereal for dinner; I just about have that habit broken except nights like tonight when I do not have anything else and all my frozen soups/casseroles are gone. Baby steps...
Off to bed for a little rest before swim!
Wednesday, January 20, 2010
Digestive Saga Continues
Since Jan. 1; I have had 4 days normal days. The rest have been dealing with digestive issues and the pain associated. I can not explain why the frequency has increased again. I have not changed my eating; except getting better. Hummus was my new recipe for the week. I was amazed how easy it is to make and yummy but I could only enjoy the first recipe. So now on to keeping a log of all I eat and how I feel. My goal is for the next 7 days and see if I can find a culpit to my issues.
Off to bed!
Off to bed!
Friday, January 8, 2010
January Week 1 of 2010
Wow, the week was long compounded by long hours at work all week plus a long Thursday night at work with an issue that I was involved with until 2 AM then back up at 6 AM for work all day Friday. I hate nights like that; it effects my sleep, immune system, and training for days. I was not able to complete any workouts today (a lift and yoga was planned for today), it became rest day for me. In addition, I may have had gluten sometime during the week so I was dealing with the effects of that on my body.
I did make a successful loaf of gluten free bread today. It was almost a mistake because of being so tired I used a tablespoon instead of a teaspoon of xanthan gum. I caught it and was able to remove most of the mistake; then the dough was a little wet so I about 1/4 cup of buckwheat flour and it helped with the moist dough plus added a little nutty taste to the bread. The bread was really good; moist, airy and the best loaf I have made to date. YUM.
What should i do for my new recipe this week. I have this weekend to figure it out. Maybe a soup because of the cold weather...
I did make a successful loaf of gluten free bread today. It was almost a mistake because of being so tired I used a tablespoon instead of a teaspoon of xanthan gum. I caught it and was able to remove most of the mistake; then the dough was a little wet so I about 1/4 cup of buckwheat flour and it helped with the moist dough plus added a little nutty taste to the bread. The bread was really good; moist, airy and the best loaf I have made to date. YUM.
What should i do for my new recipe this week. I have this weekend to figure it out. Maybe a soup because of the cold weather...
Monday, January 4, 2010
Back to Work
Back to work today but thanks to all the friends and family that made 2009 holidays special. I feel rested and excited for 2010 both professionally and personally. I know that work is going to busy along with the continual challange of balancing a professional life and being a triathlete. Not an easy challange.
My challange for this year which is a continuation from last year but a little easier. I will make at
least one new recipe a week. (Last year was an ingredient but became harder than I imagined and did not last all year; I think I made it to May or June.) A new recipe/week will be easier. This week I want to find something for Kris's new cast iron grill and for me to use my new food processor. yum... I can not wait to try my new recipe. I want to do this to expand my cooking horizon and learn more about cooking. My only fear is it to become a drag when I am tired from 100+ mile bike rides but like doing a triathlon; cooking and training is all about planning.
Goals for this week:
1. Back in the pool - yes I have been extremely lazy about swimming. It has been so cold and I hate getting in a cold pool when it is so cold outside. I know excuses.
2. Lifting again, my flu and holidays also reduced the "official" lifting but with all my work around my condo over the holiday I think it counts for something.
I moved a workout around today and did my run in the cold. It is colder here in Nashville than it was when I was home over the holidays. AUGH! I guess people in here are not use to people running when it is cold because as I my run someone yelled at me, are you crazy... are you not cold? Hello, of course I am; but as a friend always tells me there are not bad weather days but bad gear days. I was perfectly dressed today. With the head wind; my wind jacked needed to be fully zipped; with the tail wind I could unzip a little. The run was a different story, glad it was an easy zone 1-2 run but I crept into zone 3 on the hills. HR is a little high for the pace. Now that it has been 2 weeks since being sick, the run is coming around again. Consistency is important now.
Yippee! I got in the pool today. It was short and easy but back in the water. Triceps hurt, felt like I had no feel for the water and could not even think about holding an interval. I hate coming back to swimming; it is always painful but it is quicker each time.
My challange for this year which is a continuation from last year but a little easier. I will make at
least one new recipe a week. (Last year was an ingredient but became harder than I imagined and did not last all year; I think I made it to May or June.) A new recipe/week will be easier. This week I want to find something for Kris's new cast iron grill and for me to use my new food processor. yum... I can not wait to try my new recipe. I want to do this to expand my cooking horizon and learn more about cooking. My only fear is it to become a drag when I am tired from 100+ mile bike rides but like doing a triathlon; cooking and training is all about planning.
Goals for this week:
1. Back in the pool - yes I have been extremely lazy about swimming. It has been so cold and I hate getting in a cold pool when it is so cold outside. I know excuses.
2. Lifting again, my flu and holidays also reduced the "official" lifting but with all my work around my condo over the holiday I think it counts for something.
I moved a workout around today and did my run in the cold. It is colder here in Nashville than it was when I was home over the holidays. AUGH! I guess people in here are not use to people running when it is cold because as I my run someone yelled at me, are you crazy... are you not cold? Hello, of course I am; but as a friend always tells me there are not bad weather days but bad gear days. I was perfectly dressed today. With the head wind; my wind jacked needed to be fully zipped; with the tail wind I could unzip a little. The run was a different story, glad it was an easy zone 1-2 run but I crept into zone 3 on the hills. HR is a little high for the pace. Now that it has been 2 weeks since being sick, the run is coming around again. Consistency is important now.
Yippee! I got in the pool today. It was short and easy but back in the water. Triceps hurt, felt like I had no feel for the water and could not even think about holding an interval. I hate coming back to swimming; it is always painful but it is quicker each time.
Sunday, January 3, 2010
Happy New Year 2010!
Hello to 2010. I am excited for this year; it is going to be a year of changes for me that brings me both sadness and excitement.
The past few days have made me feel like I am training again and back from the 2 weeks off because of the flu. I still have not been in the pool; but not because I have not tried but the pool was closed. On Monday, I will get back in the pool. Today was going to be a mountain bike day but the cold weather deterred us from doing a long mountain bike outside so about a 2 hour indoor trainer ride won today. Darn, not as much fun as mountain biking.
Monday is back to work. (Of course, I had to work a lot over the holiday but it could always be worse.)
Happy New Year!
The past few days have made me feel like I am training again and back from the 2 weeks off because of the flu. I still have not been in the pool; but not because I have not tried but the pool was closed. On Monday, I will get back in the pool. Today was going to be a mountain bike day but the cold weather deterred us from doing a long mountain bike outside so about a 2 hour indoor trainer ride won today. Darn, not as much fun as mountain biking.
Monday is back to work. (Of course, I had to work a lot over the holiday but it could always be worse.)
Happy New Year!
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