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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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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.



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

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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.

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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!