Has it been a month?

Wow, where did March go?  I am so guilty of not blogging; but a lot has happened since Feb. 24th. 

Kris and I got engaged.  Since we live in 2 different timezones; we need to start thinking about the future maybe getting us into the same timezone.  Lots more to come on that topic.  Plus a wedding...

I ran a 10K and was the fastest old person; I won the 35-39 female age group.  Wow, those top 5 girls are fast.  I just do not have it in me to run that fast; for instance I ran the 10K at a faster pace than a 5K a month earlier.  Yes there are MANY factors but still; i just can not run fast just strong longer.  Must work on getting the strong run faster.  :)  Unfortunately, during that 10K I rolled an ankle; BIG SURPRISE and ended up with a hurt knee.  So a few weeks of no, to easy running again.  But is doing better everyday with a run today so decided to race Powerman. 

Because of the hurt knee, I was lucky enough to get to swim and swim and swim.  So, the swimming is coming along nicely.  It will not help much for this weekend, a duathlon.  I am not sure why i take out my best event in the multi-sport and try to race it.  I know... to have fun and practice my transitions; since I usually get a manicure and pedicure during T1 and T2. 

I am looking forward to some spring weather; hoping the in like a lion out like a lamb in March is true.  My dishwasher is looking like spring and increase training...full of water bottles.  Bring on some warmth.

Comment from someone at work the other day that I have pondered --- "Why do you always eat so healthy; your already lean?"  Why is eating healthy viewed as way to be thin, can we just like to eat that way and know it is better lifestyle?   Sorry i am not eating the 5lb bag of M&Ms. 

Lastly, Shelby and Thomas have a great race this weekend in California.  I will be cheering for you from TN!  Also, all the Dynamo peeps doing California best of luck to you!   Have fun out there!

Happy Feet!

I hope to have happy feel tomorrow for my run.  My Valentines present of my Asics nimbus- like running on clouds plus I received my new inserts for them today!  All remember to replace you shoes before injury; I was right on the edge of the life of my shoes and my knee and feet had started to remind me it is time to replace .... but better to  replace before body starts to give hints. 

Hello Sunshine

Hi Sunshine... it was so nice for you to come and stay so many of us could bike today.  The first time outside in many weeks for most.  I realized it was since September since I road on the trace; so Kris and I headed there for the morning.  The trace is great training no stop signs or turns and it is constantly up and down but nothing terrible.  I love it, most of the time the motorist are forgiving to the cyclist.  Today, they had to just understand the 100s of cyclist out was because of the fabulous weather.  It was great hearing the birds chirp and seeing multiple wildlife enjoying the weather also. 

It was a good long ride, the longest of 2010!  The lesson for today (and yesterday) is around food.  I seem to be having a hard time not feeling ill effects of not enough fuel.  Today, yes the sun was shinning but since I had to start so early I had 4 layers on and gloves, that would be gone later; I had a hard time getting to my food in my jersey.  So I had a difficult time eating because when it is cold liquid calories are also hard to take.  I was okay but could tell I was low on calories on my last few tempo efforts; then the brick run and I realize 2 miles into it; I was definitely bonking. Fortunately, it was short 3.5 mile.  How do you eat with all the layers? 

The best part about the run was my valentine's gift!  Yes, a new pair of running shoes, pink of course and my feet love them!  Nothing like putting on a new pair of shoes.  Thanks Kris, you know what makes me smile.  (Along with the yummy German Chocolates and Swarovski crystal flowers they make me smile, too.)  I like it when you travel around Valentines day!

I hope the Nashville cycling community enjoyed to weather today and cherished being out on your as much as I did!  Now to some food and Olympics.

Long Run

My long run was gorgeous with light snow.   I tried something different; I did not eat before my run so I started on empty and decided to eat my gel at about 5 miles.  I usually do not take a gel until much later in the run.  It worked; I did not have any issues with taking it a little early and I seemed to have a stronger run toward the end of the run.  Have to keep expermenting for stronger finishes. 

On the swim front, I did not realize how terrible I am.  Ashley filmed me and my body is all over the water; I wiggle, wiggle through the water... my head that moves up and down; my body does the same.  I tried to hold my head down and still; wow the body did not move.  Just one more thing to think about; holding my head down and still.  AUGH. 

TT Bike & Farlek Run

Run felt good to loosen the legs after the bike TT.  The farleks were a tougher than normal but I am sure the TT has something to do with it. 

The bike TT... very hard to do alone.  My watts dropped the last 5 minutes; i tried but was not able to hold so they dropped.  No worries, just something I need to focus on in the future.  I will do better next time.  Positive, I was higher than where I was at this point last year.  Good news. 

Swim tomorrow, then an evening off to ready for a weekend of work (have to work this weekend for a system install.) and training. 

Swimming Check; Lift delay

No lift for today; my challange for this week has been flexibility.  I will hopefully can get it in on Friday plus a swim on Friday because my swim was cancelled due to weather. 

It was so great swimming with Excel tonight; our swim did not tickle tonight.  It was fun splitting the lane with Jerry; sorry if I hit you a few times particularly on the butterfly.  My swim was tough and I think Ashley made it harder on me by adding fly.  I can not lift my arms and tomorrow i have a bike TT plus still have some fatigue from last weekend and lifting; HELLO training and I love it.

For a fun set
400, 300, 200, 100
2x25 fly
300,200,100
4x25 fly
200, 100
6x25 fly
100
8x25

Those last 8 - 25s were tough; focus on technique and moving hips to even be able to complete them.

Time to rest for a morning bike TT.
 

Food Prep for the Week

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