0

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

0

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! 


0

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). 


0

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?


0

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!

0

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
0

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