March 2013

910XT Wins

Posted on Tuesday, March 26, 2013

So I mentioned a few post ago that my beloved 310XT died. At first I was aggravated and then reminded myself that little GPS has been through some tough training, races and wrecks. After I some research and lot's of advice from friends I went with the Garmin 910xt and GOOD GOLLY, I'm so glad I did! I was always happy with my 310 but I'm glad it died. The 910 is AMAZING, and in keeping with my new shop local campaign I bought from the fine friendly folks at Run With It in Downtown Fort Walton Beach

Pros: No more worrying counting laps! The 910 also provides swim splits, stroke analysis, etc.
The extra data options and fields. I really like having multiple training data in a single import file. The instant run pace has kept me moving a little quicker. The heart rate monitor, quick release were super simple to set up.The Garmin software and +ANT stick are the perfect way to track training The multi-sport mode is tremendously better than the 310.
I could go on and on... you get the just I LOVE it and cant' believe what a difference it made in my training this week. For me having feedback is pivotal, to maximize training sessions especially when I'm on a time crunch.

Cons: I have very tiny wrists (5-1/4 circumference to be exact) the 910 is GINORMOUS! That's really the only negative, which won't be an issue for most people. I'm also not convinced that the calorie feedback is accurate, truth be told I'm not a calorie counter so no a biggie for me.

Next Up: Paleo That - Pad Thai

Finding Focus and My Feet.

Posted on Saturday, March 23, 2013

After my last post I took a step back and evaluated exactly what I wanted to accomplish with iciwiTRI. After several long rides on the trainer, and boring lap swims, I decided... I want to share my passion for all things TRI, it's that simple. Just like training, iciwiTRI needs a schedule too, you can expect Paleo This, taking foodie favs and making them Paleo friendly, Tri-Geeks & Gadgets, Training Snacks, New Workouts, Updates, and once a month icaniwilliTRI will have a GIVEAWAY!

While we are all here let's talk Savage Race, I will be in Atlanta Georgia, May 11th to attempt 5+ miles of "Savage" terrain, obstacles, mud, and water crossings. I will admit that my registration was impulsive and I didn't really give it much thought, until... I liked them on Facebook. That's when the posting started and that little voice in my head said "Told you so"...
When I saw image I decided I should probably figure out how these crazy people train for this. I will be the first to admit I have no upper body strength, looking at obstacles that's going to be a problem. So the option are withdraw or TRAIN!

So this morning joined the local mudders at 360 fitness for my first day of Savage Training and Savage it was... Coach Kyle had no mercy
Ball squats
Pushups
Sprint
Squat Thrust
Farmer walks with SANDBAGS!
more Sprints
Walking Lunges
K-Bell Row
Sprint again?
Tire Flip
Slams
Sprint Again Again?
Then repeat.
His parting words were, "it's only going to get harder, see you Tuesday". So in an effort to make it more cohesive to Tri-Training I'll ride my bike to and from the gym and hit the pool on Saturdays in hopes it will help with the DOMF... Monday is going to HURT!!!!
Tomorrow 4 hour ride, only four weeks to NO70.3. Hope this weather clears, 320 min on the trainer is not something I look forward to.

Snack Time!

Bring it Monday, I got BEETZ...

Posted on Monday, March 11, 2013

I had such a great weekend with friends and family. The decision to make Sundays a "rest" day was the best idea EVER! After I worked out with my favorite Ironkid Saturday we went down to the Destin Harborwalk to enjoy the 8th annual Chili Cookoff and Relay for Life benefit. I have to admit not everything was Paleo friendly, I might be in need of a little detox. For the record: I was completely unsuccessful in consuming that giant beer. Without that pesky bedtime looming I stayed out way past my beddie and spent some QT with my bestie "Thelma". Sunday was great lazy morning, followed by a yummy brunch. We even got a lovely kitten from the local feline rescue (name to be determined)

I like "ryder", but that was quickly over ruled by the heads of household lil peeps 1 & 2.

Now I realize that making Sunday a rest day means I will have some EARLY am rides alone. Friday is a 4 hour ride/75 min run, so I'm out the door by 4am or I ride immediately after work, I guess Mother Nature will have a big part in how that plays out. However, I think it will worth the wicked wake-ups for a day of FUN with my favorite people. Sunday is also my prep day in 90 minutes I managed to pre-make 8-lil-peep brekky's, crock pot carribean pork, chicken curry w/ cauli rice, Sirloin w/ Marinated roasted veggies, bento's and chicken & roasted beet salads for lunch and 6 loads of laundry (not in 90 minutes)!

There are no words for how much I LOVE Beets. Raw beets were almost impossible to find in Okinawa so I feel like I have to make up for six years of not eating them. Fresh Market had BOGO Chicken breasts and they are massive so one went into the freezer and the other became lunch for the week. Super easy lunch eats

Chicken & Roasted Beet salad

1 chicken breast

1 raw beet

1 lime-juiced

assorted raw veggies ie cucumbers, carrots, bell pepper, red onion... get creative and add your favs.

4-6 cups baby spinach

*4 slices of bacon cooked

*1/2 cup Feta

*optional

First I seasoned seasoned the chicken with pepper and lime juice. Baked it in the oven at 425 for 13 min each side, flipping half through so I would get the grill texture on both side. I love my oven grilling pan, just makes life simple. You can get one here https://www.google.com/shopping/product/10194606286974947720?q=grilling%20pan&hl=en&sqi=2&bav=on.2,or.r_cp.r_qf.&bvm=bv.43287494,d.b2U&biw=1295&bih=630&sa=X&ei=Hfg9UcSoJ8y8qAGxzYGYDw&ved=0CIABEPMCMAA

While the chicken was baking I peeled and chopped up the beets, lightly salted and placed them in the oven with the chicken about 20 min or until tender. I also had some left over brussel sprouts so I cut them in half and steamed them. While the chicken,sprouts and beets cooled, I chopped up up the cucumber, red onion,carrots, bell pepper and bacon. I put 1-11/4 cup of baby spinach in each container and topped with veggies. Once cooled I chopped up the chicken and beets placed them on with the sprouts on top of the spinach and sprinkled on the bacon FETA (oh, it's an affair I have with Feta).

Goodbye Garmin

Posted on Sunday, March 10, 2013

I remember mentioning in my last post that I really needed to get back in the habit of training with a GPS. So that's what I did today, pulled out my 310... and NO!!!! It's dead, so today I bid farewell to the trusty Garmin 310 XT, 5 great years of training, races and crashes. You will be missed. What makes me even more sad is the replacement cost. Now I have to decide...

Garmin or Timex?

Off to a Late Start!

Posted on Saturday, March 9, 2013

My name is Amy, occasionally I like to hit the snooze button... so I'm off to a late start today . I walked into the kitchen this morning to find lil peep #2 making his own brekky, he even made his sister a plate. I should add that it was also paleo friendly, proving that lil peeps like good food too.
Today's training agenda is a 90 min run/3000m swim. I found this site http://ruthkazez.com/50swimworkouts.html I modify the workouts to meet my skill level and needs, I find having structure keeps me focused and I usually cover more distance faster.

Workout #12	3200 m.or yd.	2000
Warm-up Swim Free Pull IM Kick Choice	300 200 100	200 100 100
Free Swim each effort 5 sec faster Kick Pull very easy	4x250 16x2510 sec.rest 100	4x200 8x25 15 sec.rest 100
IM Swim Kick alternate lengths fly & br. Swim ALL OUT	4x125 #1: 100+25 Fly #2: 100+25Back #3: 100+25 Breast #4: 100+25 Free 200 200

Fresh Market had BOGO Sirloin, so GOOD and the leftovers are PERFECT for lunch, Sirloin Salad w/ a touch of balsamic. Time to hit the lap lanes. Happy Saturday everybody!

I want to Scream and Shout and eat my Brussel Sprouts.

Posted on Friday, March 8, 2013

Who had a fantastic TGIF ride this morning? That's right, ME! It was cold but I just couldn't do another trainer ride. 75 minutes down Scenic 98 was worth the chill and blustering headwinds. I really need to start using my GPS again so I have accurate feedback. However, I'm confident I did good work, my hamstrings are burnin. After swim this afternoon I might need to visit Chaz at +Yogamazing on Itunes for some hammy stretching goodness.
Ride:
10 minute warm-up (I never really got warm)
6 X's-
2 minutes sprint @ threshold
3 minute Recovery
5 minute Tempo
5 minutes Recovery DONE! Piece of Cake.

Strolling through the local open air market my eye caught these fetching beauties. I should have done a palm shot they are ginormous. This idea came from Inventive Goddess of +Nom Nom Paleo... Mine has a balsamic twist . My biggest issue with these tasty treats is that it takes twice as long to make them as it does to eat them, especially when I'm forced to share with two lil peeps who love them as much as I do.

All you need is a bushel of brussel sprouts 2-3 cups, EVOO or GHEE (I have used PAM cooking spray in the past).
Pre-heat your oven to 375
Rinse and cut off the stems. Then peel off leaves. Mix 2 tbs. of EVOO or choice substitute with 3tsp of balsamic vinegar. Toss the leaves with oil and vinegar, spread evenly on a cooking sheet, sprinkle sea salt and pop in the oven for 10-12 minutes and enjoy.
These last approximately 12 seconds in my house so I really have no idea how or if they can be stored.

Paleo Lasagna and a Glimmer of Hope.

Posted on Thursday, March 7, 2013

It never fails... Every time I'm ready to toss myself into the eviscerating fires of failure a little glimmer of perpetual hope starts the ball rolling again. I'm a creature of habit, it is actually a necessity and the only way I can function and get 50% of the things I want to done, DONE. Lil' Bit has been sick, worst sick of his life... and that has been a HUGE disruption to my hopes of getting back into a routine. The worst is calling into work. I HATE it. I work for AWESOME people and it's totally legit, but it still makes me feel like a dead beat. So this morning while sitting in urgent care which was silly to waste 2 hours when I know it's a virus and there's nothing that can be done, I need the Doc excuse for school... Anyway I was chimping away and I saw the Hyvee Ironman Series will be holding a race in New Orleans 70.3 the Saturday before the 70.3. There it was that little glimmer that got me all fired up again. SCORE!!! We get to train together and instead of dragging them to watch Mom (boring) they get to play too, too non-believers it's crazy talk, triathlon changed my life. I LOVE IT! Now I feel obligated to sign up for Kansas 70.3 because there's an Ironkids race there, I'm going to let that marinate... Driving dirty Ruby all the way to Kansas can't be an impulsive decesion, that's an endurance commitment of it's own.

Yesterday I did a little pre-planning and today I'm reaping the beni's.
I made Paleo Lasagna, Beef & Parsnip Soup (shhh lil peeps think they are taters)
3 mixed green salads. I even had enough veggies to dice up for Fritatta Bacon Cups. Hopped on the trainer for an hour then hit the dreadmill for 30 @ 7.5/8.7 for 30 and the pick J from practice. Placed the lasagna in the oven on 350 about 45 minutes-ish, got home turned up the heat to 425 for 10 minutes took the foil off for another 5 and dinner is served.

This was inspired by the beautiful Heirloom Tomatoes they had at Fresh Market. DIVINE!

1lbs Ground Bison, Sirloin, or extra lean Beef
1 lbs Italian Sausage, pork
2 tbs Ghee, EVOO, bacon fat or Pam Spray
1 White Onion diced
Garlic... If you love it go for it! If you don't
2 Cloves pressed
1 Eggplant
2 Zucchini I had way too much with 3
Fresh Basil or Baby Spinach
1 Bell Pepper
1 cup Greek Yogurt
2 diced tomatoes
16 oz Marinara Sauce I made my own with those divine Heirloom Tomatoes, recipe coming soon. You can use store bought but there are lot's of easy recipes online

Wash your veggies, dice onion and press garlic. Place Ghee, EVOO, bacon fat or Pam Spray in large skillet, sautee onion and garlic until transparent, place in a bowl. Next brown the meat and drain all the excess fat. While the meat is browning slice your zucchini and eggplant into rectangles just like lasagna noodles. I would recommend a mandolin, but I don't have one so I cut mine by hand. Once the meat is drained place back in skillet, mix onion and garlic into the meat mixture and cook for 2 minutes stirring for even incorporation. Chop your basil or baby spinach, stir into greek yogurt. Grab a 10x13 baking pan and alternate eggplant & zuchini lining the bottom of the pan, spread some of the yogurt mixture over the squash, sprinkle meat, diced tomatoes, and sauce, basil or baby spinach then repeat for two or three layers.
I wish I had 2 smaller pans, this is very freezer friendly (4-6) weeks and is good for 2 days in the fridge. This recipe makes enough for two-meals for me and the lil' peeps. Oh well, I will be invoking LEFTOVERS for lunches. Gotta love lunch bots!

Laters,
A.

A little comfort with Paleo Beef Stew

Posted on Wednesday, March 6, 2013

First I want to say I've had two blissful days of training. I hope I didn't just jinx myself. I'm a little sore but that's the price you pay for being a slacker. I found this pic today and it made me laugh at loud... the second I saw it, I thought "he started it". I sure do miss him.

Me & Dad-1984

It's been chilly around here the last few weeks so I decided why not put a Paleo spin on a childhood comfort food like Beef Stew. Now my grandmother or mothers recipes those included butter, flour, white potatoes, milk... and a pressure cooker. Remember the old school pressure cookers with the scary whistle thing on the top. Well mine doesn't involve potential injury and the not so healthy ingredients.

All you need is
1-1/1/2 Stew Meat I used organic grass feed Sirloin. BOGO @ +Fresh Market.
Garlic as much as little as you like pressed.
1 White Onion
2 Med. Parsnips
2 Med. Sweet Potatoes
3 Med Carrots or 2 cups of Baby Carrots
3 Stalks Celery
16 oz of beef broth
*Optional 2 tbs of coconut aminos

Clean and peel parsnips, carrots, celery and potatoes. Chop into medium chunks. Press Garlic and toss every thing into your handy Crocky. Cut meat into 2 in squares add to veggies give a stir.

Season with

2 bay leaves

1/2 tsp teaspoon black pepper
1/2 tsp teaspoon paprika
1/4 tsp ground allspice or ground cloves

Pour in the broth, stir everything together. Be sure to add enough water so every thing is submerged. Set desired time on Crock and DONE!!! Takes about 10 minutes prep time. I made this on Sunday kept it in the fridge and it was delicious on Tuesday.

Paleo Challenge

Posted on Monday, March 4, 2013

While waiting in the never ending line at the grocery store Sunday I saw people flipping through the pages of this mag, I assume it was for the 14 easy family meals, or maybe $10 beauty bargains? Anyhoo, I tossed it in my cart and thought, let's see how easy it is to make 14 easy Paleo friendly meals based on their idea of "healthy"... I love a good challenge.
I'll be sure to update you with my progress.

Found the jump rope my friend gave me a while ago so I had to put it to use.
Today's WOD

3 rounds not for time

20 walking lunges
1 minute sprint
50 single unders
10 box jumps
10 burpees
2 min sprint
*modified from WOD Workshop

Then a steady 5k and 3,000 m swim

The root of Frustration.

Posted on Sunday, March 3, 2013

I can honestly say I haven't had a descent training routine since November, maybe October. At this point I'm more comfortable saying forever. Moving 7,000 miles, unpacking 500 boxes;while at the same time starting a new job, reestablishing BMD and settling two little peeps has been rather demanding at times overwhelming. I'm 7 weeks from New Orleans 70.3 and my plans to PR seem too ambitious, Monday, Tuesday and Wednesday were all on track, WOD's, intervals, trainer time, then... little man started puking Thursday, he faked the funk for Dr. Seuss day Friday (I was up way past my bed time making a hat) and let the pukefest loose after school. Saturday I thought we were good to go and on the way to the pool he puked...all over Dirty Ruby (my truck). This morning my 3hr 30 min training ride over the bridge turned into another ride on the trainer. The only highlight was my oldest "Jabby" giving me some time to sneak off to the pool for a 1:15 aquaholic fix. However, I used the extra time this weekend to finally put on the finishing touches in the condo.
While swimming I decided that I'm no "schmee" Debbie Downer. I'm a Tigger, we love to BOUNCE! Time to bounce back. See you in New Orleans.

Now Let's get to the Roots. The Farmers Market had fresh beets, brussel sprouts and parsnips, color me THRILLED. I always have cauliflower and bell peppers, so I roughly chopped them all up. Drizzle with EVOO (extra virgin olive oil), balsamic vinegar, black pepper, and sprinkle some salt. Roast at 450 until tender then go H.A.M. with good eats.

Friday and the BRW that didn't happen.

Posted on Saturday, March 2, 2013

Training can be frustrating. Well, training can be frustrating for me. Thursday was a run/swim day that was thwarted by a puking 10 year old... I should also mention an 8p.m. revelation that due to said puke someone failed to mention needing a Dr. Seuss hat for Friday. I still managed to rise from the comfy confines of my sheets and make to the trainer on Friday morning, 5 a.m sharp. Only to once again be interrupted by the highest power, WORK, 45 minutes later. In my effort to be flexible I decided to scrap the 45 min and do the BRW that I missed Thursday after work. As the day progressed and my work day got longer and longer I realized that I would only have about 90 min before my oldest would need a ride from track practice... So whats a girl to do? INTERVALS!!!! With the littlest peep home from school -yes he finally stopped puking- I pulled out the trainer, 60/spinerval hill climbs and then the dreadmill. I hate the dreadmill; However, it keeps me honest and it goes a little something like this.
6.7 @ 5 warm up
7.2 @ 1
7.5 @ 1
8.0 @ 2
8.5 @ 1
7.5 @ 1
8.0 @ 1
8.5 @ 2
9.0 @ 1
8.5 @ 1
8.0 @ 1
9.0 @ 2
9.5 @ 1
9.0 @ 1
8.5 @ 1
8.0 @ 3
8.7 @ 5
8.0 @ 5 Cool Down

The intervals made the dreadmill quite tolerable and a much less monotonous.

Not the work out I planned, but still a workout.
We even had time to stop by Run with It.

In our world new running shoes trump Manolo Blahnik. Not to mention while there I signed up for weekly mud run training group sponsored by Run with It and 360 sports. Even better I found out the Newton rep will be there for fittings this weekend. Momma needs a new pair of shoes!

Paleo Pesto Chicken

Posted on Friday, March 1, 2013

I bought a Pampered Chef Deep Covered Baker a few years ago. Once I started eating Paleo it became an obsolete gadget in my repertoire. After unpacking and staring at in the cupboard for a few weeks I was on the verge of deeming it clutter. I have a very strict clutter-free policy. Before making any rash decisions I decided to flip through the book and saw Pesto. That little Baker had me at Pesto. The Fresh Market had a BOGO sale on Organic Chicken Cutlets (yes I'm a FM addict). The recipe called for butter, flour, milk and fettuccine. Not so Paleo friendly.

Fettuccine was easy, Zoodles. Zoodles are simply Julienne Peeled zuchini. The only gadget you need is a Julienne peeler or a mandoline. After you peel your zoodles toss them in a collander throw in some salt and let sit for 15-20, this help remove excess water. BTW I've skipped this step many times and still found them to be yummy, a little soggy, yet yummy. You can either saute them for 3-4 minutes or nuke for 2:30.

Now the chicken- instead of butter I used Ghee, I think coconut oil would work and it's easier to obtain. Instead of cow's mile I used coconut milk. Almond Flour is always a great thickening sub for white flour.

2 Tbs. of Ghee or Coconut oil
2 Tbs. of Almond Flour
1 Cup Cocnut Milk
2 Garlic cloves
4 boneless skinless chicken breasts or you can use chicken thighs.
1 TBS of any Lemon Herb seasoning you have in the pantry
4-5 cherry tomato diced

Combine the Ghee, Almond Flour and Lemon Seasoning in a microwave safe dish and mix until smooth. Press your garlic, toss it in and stir. Place in the microwave for 3:30-4 minutes or until the sauce thickens. I recommend stirring every minute or so. Place chicken in the Baker pour the sauce over the chicken and microwave on high for 14 minutes. remove and let stand for 8-10 minutes.

While you are letting your chicken cool, here is a quick and easy Pesto.

2 cups fresh basil.
1/2 of Cocnut or Olive Oil
1/4 cup Pine Nuts (Cashew, Almond and Walnuts will work too)
5 Cloves of garlic or 3 if you aren't a garlic lover.

I used the handy dandy Magic Bullet. You can also used a Blender, Food Processor, Vita Mix, or what ever other doohickey use have laying about the kitchen. I still think the Bullet is one of the best things I've ever bought, quick, easy, dishwasher safe. Target even gave me a gift card for buying it!

Plate your Zoodles and Chicken cover with Pesto, sprinkle tomatoes and dinner is Served. Total time about 30-40 minutes.

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