Thoughts, Fuel and Protocol for the Double Long Run Day

I’m getting of the last big workouts checked off before IMWhistler (3 weeks away).  One of the run cards that my coach dealt to me a couple of years ago was the split long run.  Instead doing one loooooonnnnnggg run; he splits it into a seemingly manageable double run: 1:30 in the a.m. and 1:20 in the p.m.  Physically, I think that this workout is easier and ultimately of better quality than the straight up LOOOONNNNGGGG run; but the mental part of waiting until the afternoon to pull off the second half and “the work” is extremely challenging (for me). While running twice in one day doesn’t usually strike me as daunting; the split double long run does.  Seeing it as part of the weekly workouts causes me apprehension and trepidation (which is probably why I was so squirrelly all over social media yesterday).  I mean, isn’t it easier more time efficient just to bang out ONE long run in the cool hours a few minutes past day break and then get on with the fun of the day (plans to hit “In and Out Burger” for lunch were postponed, dammit!)?  This is how yesterday’s workout read: Saturday, July 5th Continue Reading →

Basic Quinoa and Tapering for Boise 70.3

What do I do when I taper?  I cook; I drink tea; I rewrite songs LOL; I get a pedicure; I foam roll; I walk the dogs at night (not getting out of that one with the old “I have a long bike ride with the girls super early tomorrow….”); I bring my workout log to date; I take “Intro to Crossfit”, etc. Tomorrow I leave for the Boise 70.3 Half Ironman and I’ve made a concerted effort to pare down what was left in the frig.  I did a pretty good job as all that remains are jars of nuts, corn tortillas, avocados and condiments.  Ooooohhhh yeah,  there are also 2 bottles of wine as I’ve been really boring abstaining for the better part of 2 weeks. I almost always prepare my own meals for travel.  I find airport and rest stop food expensive and not as satisfying or nutritious unless you count Nutterbutters as “nutritious”. Today I cooked some quinoa and threw in the last of the vegetables, lemon, hemp seeds, seaweed, Sriracha and cumin. Strange flavor combination, I know, but it works.  Although I love ‘em, I don’t usually eat garlic and onions the two or three Continue Reading →

One Potato Two Potato…….

So I’m pretty sure that he’s eating carbs…..he’s training for an Ironman……Who?????  (Insert pic of David Beckham HERE.  Since I didn’t take the shirtless shot, it would be wrong of me to post.  But you get the general idea……:) The last two weeks have been extremely busy with training and work.  I think that this is the first year that I’ve pretty much done exactly what the coach has prescribed (minus a “booty class” here and there–his words).  I’ve been mindful about logging my workouts and even am recently dissecting power files (yeah, a big first).  My training load is manageable–it’s not about logging huge hours but it has a method to the madness.  Sometimes I beg for more (and then immediately regret it as my next workout up feels seemingly more challenging than it should be and I think “why am I asking for more?”).  The take-away here is:  LISTEN TO YOUR COACH.   FOLLOW THE PLAN. One thing I’m super consistent about is a carb-y breakfast.  Make that two.  I usually get up in the middle of the night before daybreak and make a couple of pieces of Cook’s Gluten-Free Sourdough Toast with Forked Avocado. Cook’s is a Continue Reading →

Vegan Coconut-Mango Ceviche and the Heat is On

I am spoiled.  Living on the coast of San Diego, most days are between 68-75 degrees.  A cold day is one that starts out at 39 degrees (when that happens, there’s a little snowflake icon that lights up on the dashboard of my car-super cute) Seriously, being a weather person in San Diego would be a no-brainer 355 days out of the year job security.    This week is different as it is Hot Hot Hot in America’s Finest City. Y’know, the lemme-see-if-I-can-fry-an-egg-on-the-sidewalk kinda hot. With Skye-the-Husky in tow (quick post-op check-up), I headed down to Road Runner Sports to exchange a pair of Hokas.  For the life of me, I don’t know WHY I thought my shoe size had changed from last year’s mode–duh–had to go back and get the right size #timesuck #imanidiot.  Once inland at RRS, my car thermostat read 99 degrees.   It’s the kind of weather where you just want to lay around the house with little-to-no clothing on instead of going for the run on your training schedule.  I think that two runs tomorrow when it’s 10-15 degrees cooler sounds WAY more appealing So what does one eat in the hot weather? Ceviche, a  South Continue Reading →

Recovery Weeks and Chocolate Espresso Energy Squares

I’m having a recovery week from training so I’ve had more time to do non-triathlon things that I usually reserve for the days in slower months.  I’m quickly finding out that, although I THINK I’m good at recovery weeks; I’m really not as they mess with my head-particularly when the fall smack in the middle of racing season (I could care less in January or February–I’ll take a good food event/movie/weekend away over a workout any day). However, during the racing season,  I stress about staying fit, keeping the miles up, losing strength, etc.  While CONCEPTUALLY I get “Recovery Days”,  I often find myself wanting to add in workouts (today, I did say “no” to what sounded like a fun bike ride, as I did NOT have one scheduled BUT in the same breath, I wanted to go to a one hour Core Strength Yoga class in place of my prescribed 20 minute core workout tonight and then try a new conditioning class tomorrow.  Yeah, I know. Emotion over intellect.  Tomorrow’s class went off the table.  The take-away here is:  follow the plan-there is a reason that it’s written that way. The other day, I tested a batch of energy Continue Reading →

A Gem of a Pinot, Hot Buttered Coffee and Running

I think that when Goldilocks became of age and morphed into an oenophile (she did that, right?), she became enamored with Pinot Noir. The Pinot Noir grape is a difficult one to grow and the wines made from it are persnickety; some are too hot and sulfuric; some are too thin and acidic and lack backbone; and only a scant handful are Just Right.  Kokumi, a Japanese word describing a flavor concept with a sense of richness and balance, is the latest of my finds.  This small craft-wine producer out of Sonoma makes a perfect blend. In their words, the wine has a “bing cherry” and “plum” and “strawberry” and “orange zest” and, my favorite, “graphite” (which is wine-geek speak for “mineral”).This was a perfect match to a dinner showcasing some exceptional spring produce-thanks Kevin! On the training front, this past week I’ve finally felt that I’ve gotten the running groove back that’s been missing for so long.  It doesn’t hurt that I have a beautiful stretch of coastline on which to run up and down. I’m a triathlete first and foremost; but I love the run training the most.  Nothing makes me happier than opening up my weekly plan Continue Reading →

Whips, Hips and Paddles

Just to be clear, my blog hasn’t gone all crazy and wild on you;  I’ll save that for a later date, lol. This is just a little write up about a creamy dessert, movement and triathlon toys. Paddles for the last 3 months, I’ve done a fair amount of swimming with paddles.  Yes, they are fun toys, but like All Things Fun, it’s better not to overdo it because then they distract you from any serious tasks at hand :)  I am developing a slight dependency on these paddles and lately I’ve been reaching for them as soon the main set starts to feel a little taxing.  I’m like a little kid reaching for my baby blanket……my masters’ swimmer’s baby blanket……insert favorite swim toy HERE.  Although there are controversial schools of thought as to if the use of paddles will benefit the non-elite swimmer or triathlete, I have found them to be great tools for building my strength.   My goal over the next few weeks is to stay in the same lane I’ve been in, but not use my paddles as much. Hips today I only did about 20% of the main set with paddles and I focused on another part Continue Reading →

Adjusting Training and a Twist on Vegan GF Banana Bread

“The best laid plans of mice and men often go awry”-John Steinbeck I know that I use this phrase often.  I’ve been feeling really good regarding training and racing and at the start of this weekend, I was ready to string together a couple of key workouts.  Sadly; they were somewhat thwarted yesterday by the rock I hit at about an hour and a half into what was supposed to be a 4 hour ride.  Thankfully, I stayed on the bike and at worst I was just aggravated.  After close inspection of the tire, we deemed it “good” and proceeded to change the tube. Got back on the bike and it blew. Tried a third and had the same problem. At this point, I told Gina and Julie to continue (because good friends don’t let good friends only enemies wait around for long mechanicals). I radioed to the tower called Geoff, and he set out to pick me up an hour away.    My other bike is in pieces so riding that wasn’t an option.  I arrived home and was just done with trying to eek out a quality workout. Reworked the training to push the long(ish) ride to Sunday and long(ish) run to Continue Reading →

Just Because You Can Doesn’t Mean That You Should……

 Triathlon Training, Text with Dog and Vegan Smoked Salmon Last Sunday, I went a little overboard and ran about 25% more than I was supposed to run. Why? Dunno. Lotsa reasons, I guess.  It was a beautiful day in San Diego (but we have many); it was low tide and I could run the entire stretch from Del Mar to Torrey Pines on the beach; I have a new GPS watch; I was happy to be wearing a only sports bra and shorts; I had an new mix on my Ipod; I wanted to test the legs a week past completing a 70.3 race and gauge where I was….whatever the reasons were, I extended my run.  In hindsight, I knew that it wasn’t the smartest thing. I feel fine and there were no dramatic repercussions.  However, there’s a reason that a (good) coach writes a specific workout for his athlete.  In the process of training during a 7-8 month season, you should do everything you can to execute each workout spot-on, no matter how you feel or if the cool kids (AKA, your training partners) are doing something with more volume or intensity or both.  As KP explained to me, Continue Reading →

Almost Raw Vegan Strawberry Cheesecake and Beach Running

In the culinary world, and I think (finally!) in the upper right quadrant of the states, spring has sprung and bumper crops of asparagus, strawberries, and new potatoes are flooding the farmers’ markets and produce departments. Inspired by some really flavorful strawberries and a desire to create a dessert that would work for a Passover or Easter dinner, I created a strawberry cheesecake. It’s definitely vegan, almost “raw” and by some standards, “Paleo”.  Okay, so I took a little culinary leeway on the last eating-style category, as I’m not sure if the cave people were sugaring back in the day.  I’m also pretty sure that they were eating more slugs than wild salmon from Whole Foods, but I digress…….   I love making raw, vegan “cheese” cakes because they are a cinch:  If you can turn on a blender, you can make one in a snap.  The cleanup is minimal as well.