Showing posts with label Training. Show all posts

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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). 


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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?


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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!

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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. 

Location: Miramar Beach, FL, USA
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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.


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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