Athlete Wish List Part 1 (swim)

Hello Friends! I think we all know that part of the fun of being an endurance athlete or just being active is all the great “gear” that comes along with it. So if you are looking for things to add to your own list or something special for the athlete in your life then maybe you can find inspiration from a few of the things that have caught my eye or that I already have and love. There are way too many things for just one posting so I will break them up into parts:

Athlete Wish List Part 1 (swim)

Athlete Wish List Part 2 (bike)

Athlete Wish List Part 1 (run)

Athlete Wish List Part 1 (train)

Athlete Wish List Part 1 (stocking suffers)

Swim is by far my least favorite thing to train for but that doesn't mean I don’t like goodies:

Everyone needs a great swim bag, I like this one from Speedo:

 

Cute swimsuits are a must! I love this one from Splish! But they have tons of cute designs

Pull buoys can help work on form as well as rest tired legs, comes in pink or blue:

If you are in the pool for a really long time what would be better to fuel with than Sharkies!

If you want to splurge TYR Freak of Nature is supposed to be the best wetsuit out there (I wouldn't know, I love my suit but not that $$$ much)

What would be on your swim list?

Lists from last Year:
2011 wish list - part 1
2011 wish list - part 2
2011 wish list - part 3

I love you Amazon...

I have no love for black Friday shopping, for me it’s just not worth the  crazy crowds and crazier people. But I do love online shopping so I am all for Cyber Monday. This year it was more Cyber Sunday for me where I was able to pick up most of the major gifts for my family and bought myself a nice little early Christmas gift. I was excited to see a great deal on Amazon for the Garmin  410, with the discount, cash bonus and a gift card I still had from my birthday it was less than $100.

 I love a deal so it makes me extra excited about this purchase. It’s also my first GPS watch so I can’t wait to try it out at interval training tonight.

Do you have a GPS watch? Do you like it? Does getting a deal on something make you like it even more?

This week in workouts 2

I really enjoyed my time off work to focus on school and training, but now it's back to reality. Last week I saw a lot of this:

This:

And This:

This week I will be putting in my time at work but also putting in the time training. When coach sent me this week's plan I was surprised to see doubles that weren't just strength. I thought I had a couple more months before those kicked in but I guess he thought I should get after at and secretly I kind of love it. It's a big week for me as I try to wrap up school for the semester so an extra challenge I have given myself is no tv. I need to be extra productive with my time and it's easy to get sucked into watching my favorite shows.

Here is the plan for the week:

Monday: 60 minute yoga and strength

Tuesday: am- 75 min spin class

pm- 90 min interval run

Wednesday: am- 90 min spin class

pm- 60 min yoga

Thursday: 6 mile easy run

pm- 2750 m swim

Friday: am- 90 min spin

pm- 30 min strength

Saturday: 18 mile trail run

Sunday: 3200 m swim and 60 minute strength

What does your week look like?

Turkey Day 10k

I hope everyone had a wonderful Thanksgiving! I enjoyed a full day with my family but I think my favorite part of the day was the start, a family race. My brother and dad raced the 5k together

While Mom, Cory and I ran the 10k

Cory and I have done this race the last tree years and mom joined us last year. This year the temperature was perfect for running in the upper 50s. Mom and I both decided to wear last years' race shirt so we ended up as twins.

While the temps were great there was a wicked headwind on the second half of the race which was also the uphill section. This made it practically impossible to negative split. Mom said that's not her style anyway.This year was a new course which we didn't like as well but the first part through the park was nice. Cory, mom and I all ran together. My mom is coming back from a few injuries and is doing awesome. Her big goal is a half marathon in June and she is going to KILL IT! Even with the difficult conditions she as able to get a PR of 1:00:28 to win her age group. Cory and I had a great time running with mom and were happy to see her do sowell. We hung around to watch Dad and Erik (big brother) finish up the 5k The race wasn't doing awards that day so we grabbed some water and our race t's before heading out

Normally I really like readline runnings shirts but there was a mix up with the shirts and there is no graphic on the t-shirts. Also our arm-warmers did not come in. I feel a bit bad for the race director as it seems a lot of things went wrong but I wasn't stoked about all the changes from last year. Next we we all decided we want to race the family 5k together.

Thanksgiving Eve

Happy Thanksgiving Eve! If you are one of the millions who are traveling today I wish you safe and easy travels. I am not traveling today since my parents conveniently moved to Colorado last year.

Even though I am not traveling I am still busy and trying to fit a bunch in today so I can relax and enjoy tomorrow. I got up early this morning to fit in a 90 minute easy spin, this helped to flush out my legs after yesterdays long run. I am hoping to get some yoga in tonight when Cory gets home. This afternoon I am trying to get some school work in before starting to cook tonight. This year we are in charge of Thanksgiving desert and post race treats. Cory decided to make homemade cinnamon rolls (I am SO looking forward to that) and I am in charge of pies!

I am going to make classic pumpkin

and dutch apple all from scratch

I love baking but I don't do it very often due to dietary and time limitations. Cory is a great helper and by cooking the pumpkin and peeling apples for me!

Are you cooking the full meal for Thanksgiving, just a part or just showing up?

Elf for Health

So many fun Challenges to participate in this time of year, I thought I would pass along another one incase you love this kind of fun like I do!

Elle for Nutritionella has come up with Elf for Health challenge

Copied from her site:

Introducing the Elf for Health Holiday Challenge! This is a six week challenge that will run from the Monday after Thanksgiving thru the first week in January. There will be daily tasks, daily winners, prizes, weekly newsletters, and a Facebook group for support.

And are you ready for the best part? You’ll have an elf to support and encourage you! When you sign up, you will also be committing to be an elf for someone in return. Over the course of the challenge, you will have three different elves.

Sounds like a great way to stay motivated and meet new people over the holidays doesn’t it?! Since this challenge is internet based, anyone can participate… no matter where you’re located! All you need is access to the internet and an email address.

So what does an Elf do?

Elf Duties

As an Elf, you are expected to support your assigned buddy with their holiday health goals and the daily challenges. Elves & buddies will be reassigned every 2 weeks. You are only asked to email your buddy 2 times per week:

• Monday: Send your buddy an email to help them with the challenges for that week. Ideas of things to include/attach: your own personal tips & tricks, inspiring words and/or images, a new, healthy recipe or workout to try.



• Thursday – Saturday: Any time during these days, check in with your buddy! For example, ask them if they tried a new recipe, workout, or had fun with any certain challenges. Feel free to tell them how you did with your challenges, too!

Anything more than those 2 emails is up to you but feel free to go above and beyond this to show your support! Just a few ideas: send your buddy Tweets, shout outs on our Facebook Page, email a fun workout you liked or send a hand written recipe or note.

Sounds like fun! SHe even provides a nice calendar that you can use as a google cal, so helpful! Will you join?

November Goals Check In

Good morning friends! I can't believe that Thanksgiving is THIS WEEK! Time is flying and November is already over half over. Seems like a great time to check in on my November goals.

1. I have lost 6 pounds so far so I feel good about accomplishing this goal.

2. I think I have missed only one day so far so not bad.

3. Photo a day has suffered, I went through I VERY busy time at work the last two weeks, but I am having more fun on instagram so I still consider it a win.

4. Assignments are on track and I am hoping to get a little ahead this week

5. I have been following the guidelines outlined by the sports nutritionist and it has been easier than I thought it would be

Now it's time to go work on #4 while cuddling with this guy:

Happy Monday everyone!

Next Weeks workouts to Kick Off HBBC

Here is the plan so far for this week, things may change as we go but since I am off work this week I will be focusing on school work and getting in my workouts. Tomorrow kicks off the Holiday Booty Buster Challenge

Are you in?

Monday: 6 mile run with interval work pm- Pilates

Tuesday: 18 mile run pm- easy yoga

Wednesday: am- 90 min spin pm- strength work

Thursday: Family 10k race with a couple extra miles thrown in

Friday: am- 3200 m swim

pm- weights, hip and core work

Saturday: 20 mile run and easy yoga

Sunday: 3 hour bike ride on rolling hills (no big climbs)

Five Things

Two Week Nutrition Check In

Just a little over two weeks ago I had an appointment with a sports nutritionist . In that appointment Dina encouraged me to give up processed cabs and starchy vegetables. I think I am most bummed about not having spaghetti squash and butternut squash soup. Overall it hasn't been as hard as I thought it might be but a few things have helped make it easier

1. It's only for a couple months until I get to my desired "training weight" all that fro-yo will be waiting for me in January



2. I do eat refined carbs after any workout that is 3 or more hours. I don't think Dina meant that to mean eat anything you want but that's how I take it



3. I have had some success. In the last two and ahalf weeks Ihave lost five pounds. For me that is a big win since at this point pounds don't come off very easily

I will admit I haven't been perfect, I have had some wine with dinner, there was a chinese take-out extravaganza on election night, and a couple catered meals at work that I just couldn't modify. I also don't plan on trying to be perfect all the time. On thanksgiving there will be no "rules" and it may get more difficult going into the holiday season but if I stick to the plan more than I don't than it will start me off in a better place January 1st.

Anyone else trying to drop a few pounds during the "soft season"?

Best pool ever

Hands down!

This Week in Workouts 2

I think this will be a recurring post until after the new year when it will change to "Ironman Lake Tahoe -Training week X". Until then I will enjoy my "off season prep time while it's here.

Monday: Easy spin, yoga and Hip and core work (must not get injured)

Tuesday: am- Run speed work ~7 miles plus plyo work pm

Wednesday: am- 90 min spin

pm- strength work

Thursday: am- hip and core work

pm- masters swim

Friday: am- 60 minute tempo run

pm- hip and core work

Saturday: Swim/Bike brick 2800 swim short transition to 2 hr ride (not sure how this will work since I am working on saturday, this may have to change from a transition workout to an am/pm workout)

Sunday: 18 mile run and strength work

I am bummed that my bike work as moved completely inside, I don't mind running in the cold but I HATE riding in the cold. It would be nice to get in a long-ish bike ride in (4 hours +) but it stinks to do that indoors.

THe photo prompt for today was drink:

Nuun is one of my favorite drinks after coffee, beer, wine, margaritas......They really should come out with a margarita flavor. I really do drink a lot of nuun and have started buying it in bulk. What is your favorite drink?

Cold Running

We finally had some cold weather come through Colorado yesterday. A storm left lots of snow in the high country and Denver with just a little less than an inch. Normally we get a lot more snow and cold days in October so we have had it easy this year so far. I had 16 miles to run so I bundled up and headed to one of my favorite paths that I knew wouldn't to too snowy.
 

After running 16 miles yesterday Cory decided to join me on his bike instead of on foot. He carried my water for me and it was so nice not to have to carry a pack!
We started out in sub 20 degree weather, I was a little chilly but was fine until a very cold wind started blowing on the way back. Not pleasant but I would MUCH rather run in the cold than the heat!

Overall the run was fine, my legs didn't feel very spunky they pretty much felt the same at mile one as they did at mile fourteen.
Would you rather run in the heat or cold???

Recovery

I posted something about this last year at this time but wanted to hear what you guys might have to add. I think one of the hardest things for me is recovering in between workouts (oh and maybe getting enough sleep and school work done). Below is what I do to help my poor muscles recover:

Rolling:

I use a trigger point roller with a PVC core, we originally had a foam roller but it broke down quickly and it seemed so wasteful. The trigger points are more expensive but it has held up for a long time so I think it's worth it. No Meat Athlete has a great post about how to roll if you aren't sure what to do. I think rolling is one of the most important tools to recovery.

I also use "The Stick" this is great for traveling and for getting smaller muscles that are hard to pinpoint with the roller.

Ice Baths:

These f-ers HURT but are well worth it. I find them much easier in the summer when I am hot and cooling off sounds good. In the winter when I am already cold this is an struggle to make myself do.

Some tips to make it more bearable is to fill the tub with cool water and acclimate to that before putting the ice in. I wear two sweatshirts and booty shorts to keep my parts warm. Lastly I drink tea (see next point) or hot chocolate to help keep more core warm. All of this helps but honestly this still sucks. If possible you can use a stream to cool off your legs after a trail run.

This is much preferred even if there is toxic sludge in the creek.

Antioxidants:

This can help free your muscles of free radicals and speed the healing process.

I prefer to get mine from emergen-c and tea (I actually prefer green tea). Another supplement that I think helps is Fish Oil for its omega-3

Protein and Vegetables:

In the mornings a green monster is a great option.

Or Salmon Cakes

Compression:

My last method is to wear compression garments. I own two pairs of compression socks and capris made for running. I would love to own a set of tights dedicated for recovery as well.

What are you favorite ways to recover? Do you have any suggestions of things I should add?

Virtual Run For Hurricane Sandy Recovery

I have been feeling fairly detached from the devastation of Hurricane Sandy and it's aftermath. I have been wanting to do something and while I will make a donation to the Red Cross I was excited to find something I could participate in. Crazy Running Girl is hosting a virtual race to raise money. Here is what I copied and pasted from her page:

Kara (who blogs over at Kara Runs and lives in New Jersey) and I want to help people in need in someway. Since we are somewhat useless right now with lack of public transit, we decided to follow our passion – running – to create a fun way for people to help.

And that’s how we came up with the Virtual Race for Hurricane Sandy Recovery, with proceeds benefiting the Red Cross to help disaster recovery efforts on the East Coast.

How to participate:

Run a race of any distance the month of November. There are TONS of fun holiday races this time of year so grab a friend (or two!) and sign up.
Register for the Virtual Race for Hurricane Sandy here.
Pledge your donation (a minimum donation of $10 requested) here. ALL PROCEEDS will be donated to the Red Cross.
Tell all of your friends that you are participating and invite them to join us, too.
Run your race and tell us how you did! Make sure to send us pictures.
Why you should participate

Help those in need by doing something that you love.
We will have AWESOME prizes from some of your favorite companies… just by participating, you will have the chance to win some of these. You don’t want to miss out. Including: Click and Road ID

Did we mention that you’ll be helping those in need?
Extra motivation to train hard this holiday season (that way, you won’t feel too bad when you sign up for one… or three… cookie exchanges).
You’ll also help those in need.
There will be some awesome virtual swag… like a badge for you if you blog and a bib that you can wear during your race to show your support.

Important Information

Register for the Virtual Race for Hurricane Sandy Recovery HERE.
You can join anytime until November 30. You must run your race by November 30 to be eligible for prizes and virtual swag bag goodies.
Minimum donation is $10, you can donate more if you would like!
ALL PROCEEDS will be donated to the Red Cross. Let’s see how far we can run and how much we can raise!

I plan to run my Turkey Trot on Thanksgiving as my virtual race. I am grateful these awesome bloggers organized this!

Holiday Fun

I LOVE this time of year. I like the cooler weather and the holidays that seem to come one on top of the other. The colors are beautiful and it's fun to run through the leaves

I also love that this time of year comes with fun blogger "challenges" two that I am participating in start this month. First Pile on the Miles put on by Monica at Run Eat Repeat

I joined this challenge but it's definitely not my shining moment, it really shines a light on how little I run compared to real runners. A challenge that I am more suited to and excited about is Holiday Booty Buster Challenge

This challenge includes all types of workouts and healthy eating, you also choose a category and compete against people with the same goals as you. Copy and Pasted from the sight:

This year you will pick the segment that best describes your current/planned activity level for the next few months and that will help make the points within a group more competitive. Continuing with putting our best foot forward you will be grouped by the shoe that fits:

• Low Profile: 5K, 10K, cardio class master (includes CrossFit)



• Cushioned: Half marathon/marathon/distance biking



• Stability: Half Ironman or more



• Minimalist: Yoga/Weight lifting

You should expect to continue earning points for activity in any area,cross training, but by selecting your primary activity throughout the challenge you can be more competitive for the top points prizes.

I signed up for Stability, I am questioning that choice a little bit as I am not technically training for half ironman, ironman or anything else that long at the moment. In truth I wont race anything longer than a half marathon until May. So maybe I should drop to cushioned. Also there are only two of us signed up in that category right now, I guess I will think about that more.

How do you feel about challenges? Are you participating in any? Any others I should know about?

Planning Races

I have a bit of Election Day hangover after staying up late (for me) to see the results. 4:20 am alarm felt very early this morning. But it felt good to get a spin class in before work this morning. Something I love to do is PLAN! I keep myself very busy between grad school, a full time job and triathlon training so good planning is necessary to fit everything in. Because I choose a late season Ironman this year I also have to be careful about my race planning this year so that I can peak at the right time and get all my training in. I worked with coach and this is the plan (as of now, I fully expect some things will change)

November: Turkey Day 10k with the family

December: Stocking Run 5k

January: Yeti Chase 10k

February: Ralston Creek Half Marathon

March: Run Through Time Trail Half Marathon

April: Boulder Half Marathon? Holding off to see when our clubs Spring Training Camp is in Moab

May: Colorado Marathon and Summer Open Sprint Triathlon

June: Pacific Crest Half Ironman

July: Still looking to add some shorter triathlons in July

August: Boulder 70.3

September: Ironman Lake Tahoe

What are your plans for 2013??