Friday, August 27, 2010

Already?

Well this week is just about in the bank.  Zeb is gone hiking Mt. Borah and I am at home on call.  At least tonight.  I picked up some extra call this week to help pad the bank account.  I was on call Monday, Thursday, and now tonight until Saturday at 7 am.  I did get in some great workouts though.

I ran on Tuesday.  I didn't have my new heart rates that I have now.
:10 at L1-L2
:10 at L2-L3
:05 stretch
:10 at L2
:25 at L3
:10 at L1
I had some distance calculation issues so had to walk for over a mile home.




I swam on Wednesday. I was supposed to bike afterwards but it was so hot. And it was a rough day at work.
Lap 1: 2:32
Lap 2: 2:56
Lap 3: 2:54
Lap 4: 3:06
Lap 5: 2:56
Lap 6: 4:33
Lap 7: 3:00
Lap 8: 3:03
I was an ok swim. The pool was busy. I don't like seeing people from work when I swim. So, I was
just overall uncomfortable. But, tomorrow for my swim, I am taking a second lesson from Shannon at
Flow Aquatics. I also skipped my long bike yesterday first due to the heat and second because I was at
work from 530 till almost 10.


I am excited that the weather is cooling down. I am going to hit up the Saturday market with a friend
and then bike and run.

Sunday, August 22, 2010

Wiped

I kept low key last night and I am still wiped!  Bachelorette parties are a blast.  I just wasn't really in the party mode last night.  I knew I had to get up early for a workout and needed to feel decent for it.  But, it was fun to see some of the girls in action.



 

This morning was a sunrise run with Tegan.  We went into the foothills for the Hull's Gulch loop.  We had to jump lots of tumbleweeds and down branches from the crazy storm last night.  Today we were at least able to get into Level 3 for HR for 30 minutes.  Hill work is difficult when you are monitoring your heart rate.  I am still trying to get used to seeing my minute miles be so long.  


Tomorrow is a rest day and my hubby's 30th birthday!!!

Saturday, August 21, 2010

Saturday!

The end of the week is here!!  Today is a big day.  I am getting gussied up for a bachelorette party tonight! I am actually excited to have a night out with some friends.  With the husband gone I have been able to dance around, listen to my music loud, and just be.  Sometimes a little downtime with yourself is fabulous.

Saturday started off with meeting Tegan for our bike/run/swim.  I was pumped!  Though a little too much caffeine this morning attributed to a higher than normal heart rate.

Bike: we were to stay in Zone 2 so trying to stay under 130.  I tried really hard!  I averaged 130 though.  We were to try to average a cadence between 90-100.  I averaged 90.

  


Run:  we were to stay in Zone 2 for most of the workout.  I averaged 140.  It was difficult to not want to run fast.  But, this is supposed to help!!  

   




Swim: I was pretty tired. I did mostly drills. Definitely need to think about swimming first if I want a
really good swim workout
Lap 1: 2:42
Lap 2: 3:04
Lap 3: 2:54
Lap 4: 3:15
Lap 5: 4:05
Lap 6: 3:48


I have to meet up with Anna and Alyssa at 530. Can't wait for a fun night!!

Friday, August 20, 2010

Dinner, Drinks, Workouts, Oh My!

Wow!!  Where did this week go?  I have got to get better about picture taking to document my adventures. This next week that is my goal.  Actually starting tomorrow.

I am still waiting on the results of the blood lactate test so I won't go into that now.  I sort of took my first week of training easy.
Monday: lactate test and strength training
Tuesday: rest and burgers with Alyssa, Chris, and my hubby
Wednesday: drinks and dinner at the Cottonwood for work.  Though Jocelyn and I walked 3.5 miles home.
Thursday: Lap Swim  700 yards in 22:17:38  I am slow.
       1: 2:32
       2: 3:10
       3: 3:28
       4: 3:21
       5: 3:13
       6: 3:21
       7: 3:09
    Then a 30 minute bike.  I tried so hard to keep my cadence above 95 rpm.  The Greenbelt was so busy around 330.  But, I had to get to dinner so I just dealt with it.
  


After the workout, hubby dropped me off downtown for another work dinner.
Friday: Rest day! Staying up too late definitely had me tired. Husband is out of town for a wedding andI have a party tomorrow night so I stayed in town. Though tonight I made a new batch of almond butter, nutella, and pesto. Very productive!


Tomorrow I will post the workout with Tegan and maybe even some pictures from the bachelorette party!

      

Monday, August 16, 2010

First Day for Phoenix Training

Yikes...  Maybe that rest week wasn't all it was cracked up to be.  My quads are on fire!  I did run 5 miles in the foothills yesterday and it had been awhile since I ran.

Today was the blood lactate test.  Tegan tells me 20 minutes before my appointment that they have to prick your finger to draw blood.  Why that never occurred to me I am not sure.  It was a learning experience.  I will post the results when they are emailed to me.  But, I would definitely recommend it if you have been running or cycling for awhile and need to improve or want to change up your routines.

My problem has always been that I get stagnant when I run.  I consistently will go out and do the distance but I never put in the time and effort to work on speed work or just changing my pace.  I love just doing what is easy.  Well, running on the treadmill for 3.5 miles, getting my finger poked, and then coming home and doing the strength routine just about killed me.

I did make a great dinner tonight though.  I feel funny taking pictures of it but I should have.  It will most likely be a staple.  I modified this recipe from Simply Recipes.
Baked Shrimp and Quinoa
1 cup quinoa cooked and set aside
1 tablespoon olive oil heated up
1/2 white onion chopped and sauteed
2 tablespoons minced garlic sauteed
1 can of S&W sliced tomatoes with green chiles and spices added in and boiled for about 10 minutes till thick
Dump all of this into a bakeable dish.  Add the shrimp, 1 tsp of dill, 1 tsp of oregano, 1/3 cup feta and bake at 425 for 15 minutes.

We used the quinoa as our pasta and mixed this stuff all in it!  It was so yummy!!!

Saturday, August 14, 2010

More Recovery and Baseball

This week has sort of been a complete waste.  My mouth hasn't really felt good at all.  I had high hopes to be ambitious and get house stuff done and actually work out.  None of this happened.  I am still not feeling up to running.  Alyssa had wanted to run this morning but there is just no way.

Zeb and I did make it to a baseball game last night though.  We met his friend Kyle and watched the Boise Hawks.  They lost to Tri Cities which was a bummer.  But, it was nice to get out.  We were able to ride our bikes the less than two miles to the stadium.  I absolutely love how close we are to everything.


Yesterday also included getting to see one of my best friends!!  She was in town briefly from Tennessee where she will be starting her second year of law school at Vanderbilt.  She is one of the people that even if you haven't talked in a while everything just falls back into place.  She had also had a tooth procedure done this week and was quite puffy like me.  Our dogs love to play with one another so they got to do that and Emily and I got to shop.
                                                                            
 

Thursday, August 12, 2010

Recovery and Heart Rate

I have been home since Tuesday recovering from some oral surgery.  I am finally feeling like getting up and moving around.  I am still pretty swollen but I have to make my way in to public today.

Tegan and I are using Michelle Stanweis from Performance High for our marathon training program.  I have been getting injured every time I train for a race.  So, this training plan is incorporating running, cycling, and swimming.  I can't wait to start next week.  Back to the point...  The training plan is based on heart rate training zones.  I have been trying to figure out what mine are.
RHR: 60
MHR: 193
HRR: 133

Zone 1 (fat burning zone): 127-140
Zone 2 (aerobic): 140-153
Zone 3 (steady state): 153-166
Zone 4 (anaerobic): 166-180
Zone 5 (maximal): 180-193

On Monday, I am going to do a lactate threshold test .  It will be nice to have actual numbers that are based on me to work on.  At least for running.  I am hoping to get on the bike trainer tonight and work my muscles a bit.  But, it all depends on how I feel after the dentist today.  My friend Emily may be in town today.  I hope I get to see her!

Sunday, August 8, 2010

Weekend...

The weekend is slowly coming to an end. I have been relatively lazy with my workouts since I have been on call. And the fact the training officially starts on August 16th! We did decide to buy a bed!



This is the bed we purchased! We had been looking for a platform bed for awhile. We also bought the dresser that goes with it.



This was actually our first homeish purchase together. It will be delivered in a few weeks. Which then gave us time to paint our room! We decided on a greyish blue which has turned out fabulous!


I also decided to make some almond butter today.
2 cups raw almonds
1/4 carob chips
1 tsp of cinnamon
1 tablespoon of agave nectar

I am so in love!!


The final result tastes amazing!!

In my stalking of food blogs, I came across a website that makes this soft serve from a banana. Since my cuisinart was dirty from the almond butter, I used it to make almond banana soft serve. I had froze a few bananas that were getting a tad ripe and it was a great after dinner snack on this warm day!


I should probably go help Zeb finish up with the painting!

Saturday, August 7, 2010

Long Week

Oi!!! This is my first week of being on call and not being the extra person. I was on call Monday and went in for a few hours. Then I started a long streak on Thursday till this upcoming Tuesday morning. I have put in a few 12 hour days and just got home from work this morning. I did get some good workouts in this morning and was able to make some hazelnut butter.

The hazelnut butter consisted of:
I roasted the hazelnuts in the oven at 350 degrees for 10 minutes making sure to move them around quite a bit. I then put them in a dish rag and rubbed them around to get the shell off.
2 cups of roasted hazelnuts
2 tablespoons of agave nectar
2 tablespoons of cocoa powder

I put these in the cuisinart and started it up. The recipe is from HEAB with a few changes.


I was able to get in some great workouts this week though. Tegan and I went for a 24 mile bike ride on Tuesday night.
Then I went to group workout (Performance High and Team Dobbiaco) with Tegan and we did swim/run repeats in the pond and on the Greenbelt. I had to sit out a swim and was definitely the slowest in the group. But, I am improving in the open water.

I did swim 600 yards in the pool this morning but it was a horrible swim. Kept inhaling water. Yuck! I did swim 1200 yards on Monday at the pool and it felt great! My friend Tegan is particpating in the Emmett Olympic Triathlon this morning and I hope she is doing well!! I had wanted to do this race but had a change in work schedule and a life conflict. On some other big news, I did sign up for my third marathon! I am going to run the Phoenix Rock n' Roll with Tegan in January. I am excited to run a race that has thousands of participants!!

Tonight, Zeb and I are going to a bbq at a friend's house. It will be nice to get out and mingle. I am just hoping to not get called into work at all. We may even go bed shopping today!!! I also would like to get a cheap lap watch to swim with. That is another goal for the weekend. Since, I have no idea how long it takes me.

Sunday, August 1, 2010

Girl's Weekend 2010


This weekend was a nice getaway from the heat of Boise. McCall was such a nice temperature compared to the 100 degree weather of Boise. There were eight girls who made the trek to Anna's cabin. We definitely had a house full of women, wine, and games. It was nice to hang out with some of the regulars and great to get to see some girls that I had never really hung out with. The first night was pretty uneventful. Just some girl talk and wine drinking. I got up and went running on Saturday morning.

It was nice to be overheating right at the beginning of the run. The morning was very relaxing while we waited for Joy to rise out of bed. Alyssa and Anna made breakfast and Anna and Kelly made a great lunch. We then went to the lake and took in some sun and cold water!


The night was dinner, bonfire, fend off the mosquitoes, and some games. We came home this afternoon. Definitely nice to get out of town. But, did miss the husband and dog!



Since I am in a sort of training mode I wanted to talk about my run a bit. I have been trying to work on averaging under a 10 minute mile. This has always been pretty hard for me. But, I was able to achieve it this weekend. It felt so great considering that I haven't been concentrating too hard on running.