Race Medal Ornaments

For most of the year the race medals that Cory and I get sit in a pile and collect dust. We could get a fancy medal hanger and display them but instead we save them until Christmas time so we can turn them into ornaments.

It's fun to think back on the races we have done over the year while decorating the tree. This time of year is a great time to think back on all the fun we've had this year.

It's pretty simple but I thought I would share how I make medals into ornaments.

Step 1: Cut the ribbon in half

Step 2: tie ribbon in a bow if you like it, if you don't want a big bow on your tree you can remove the ribbon and use a metal ornament hanger.

Step 3: Hang on your tree and enjoy for years to come.

Simple and easy, just the way I like it!

Now I am off for a 11 mile trail run in Boulder, so excited! Then a swim with my mom in her awesome pool. What are your plans for today?

Kona Viewing Party

NBC is airing their coverage of the Kona Ironman today. If you can you have to watch this race, Chrissie's comeback, Crowie's win! Even if you don't do triathlon this coverage is fun to watch and inspiring the only downside is that it might make you want to do an ironman.

I am going to watch the coverage with my my triathlon team Rocky Mountain Tri Club I am a little worried because I sometimes cry watching people finish an ironman, reach their dreams and feel so incredibly good about themselves.source

Hopefully I won't make a fool of myself in front of everyone.

Will you watch? Do you sometimes cry watching the end of athletic events?

Celebraing the Season

Our Relator Sarah King, who we LOVE invited Cory and I to Denver Zoo's, Zoo Lights. Happily my parents used Sarah to find their hours this fall too so they were invited as well. We all bundled up and headed out (and for me back to work, but I don't mind, I still love the zoo even though I am there everyday)

It was so fun to have mom and dad there with us!

The lights are so pretty this year, I think it's even better than last year.


It was a great way to spend a Tuesday night.
What are some of your favorite holiday traditions?

Healthy Clam Chowder Recipe

Last week Big Daddy Diesel asked for my Healthy Clam Chowder Recipe. So here it is BDD, let me know if you try it. I am going to make it tonight!

I found this recipe here and adjusted it slightly:

Ingredients
1 tablespoon olive oil
1 onion, finely chopped
1/2 cup dry white wine
1/2 cup all-purpose flour
2 cups reduced-fat (1%) milk
1 cup low-sodium chicken broth
3 6 ounce cans minced clams
1 pound small red-skinned potatoes, cut into 1/2-inch pieces
2 cups frozen corn, thawed
1 teaspoon low-sodium Old Bay seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons chopped parsley
Tossed salad, crusty bread (optional)

Directions
1. Heat oil in a large saucepan over medium heat; add onion and cook 5 minutes, stirring occasionally. Stir in wine and cook 1 minute; sprinkle in flour and cook 1 minute.
2. Gradually stir in milk and chicken broth. Drain liquid from clams into measuring cup. Add 1 cup of the clam juice to the pot and reserve the clams. Add potatoes, cover and simmer 30 minutes or until potatoes are fully cooked.
3. Add reserved clams, corn, Old Bay, salt and pepper. Bring to a simmer to heat through. Turn off heat and stir in parsley.
4. Serve with tossed salad and crusty bread, if desired

There are approx. 4 servings with 350 calories in each

Ironman Coeur D'Alene Week 5 Workouts

I promised myself that I would keep up my training and nutrition during December and I knew it would be a challenge. I didn’t think the challenge would start SO early. Last week I had 5 holiday parties, 4 of which happened over the weekend. I was able to all of my workouts last week but that is mostly because it was a recovery week so there wasn’t as much to do. But now is when things get more interesting. This is the first week of “Base Building Phase” so we are adding time and miles (fun but time consuming) Please wish me luck between happy hours, parties and shopping. Hoping to fit it all in, but most will have to be indoors because Denver looks like this:

Here is the week:
Monday: 90 min yoga and hip strengthening exercises
Tuesday: am: 60 min strength pm: 90 min Interval Run

Wednesday: 90 min spin class and 60 min pilates
Thursday: Distance swim workout (3100 m)
Friday: 60 min progression run and 60 min strength training
Saturday: Swim (60 min)/bike (120 min)brick
Sunday: 11 mile endurance run and strength training (60 min)

Thoughts on strength training: I love it, and I love that my plan incorporates time to work on building strength. After training for my first full marathon and half ironman last year I felt week and wobbly since I spent no time focusing on strength.

Now I have a routine that I kinda like but don’t LOVE. Anyone have a plan they would suggest? I have heard good things about TYR, suggestions?

Give Yourself the Gift of Fitness

I have decided to give myself the gift of fitness this holiday season, and I hope you do too. It's such a busy time of year with more social commitments than usual. But I know that I am my best self when I am exercising and eating healthy so I make it a priority. Here are some ways that I keep my healthy habits going during the holidays:

1. Get up early. I know not everyone is a morning person but it's easier to fit in your workout before anything else happens to deter you. I also find that by the time I really wake up I am at the gym and it's too late to turn back. I personally get up at 4:20 am everyday. It sounds bad but I am used to it and love that my workout is done before I go to work.

Even when it's crapy outside, it's nice and warm in the gym!

2. Plan your meals ahead of time

That way you aren't tempted to stop and grab take out on the way home.

3. Stock up on healthy food

I find that if I have a lot of healthy food around I am less likely to face plant into a plate of cookies.

4. Make healthier versions of your favorite foods. I love clam chowder but traditionally it's not very healthy but after googling I found a healthy recepie that I love!

5. Enjoy active activities with friends and family instead of focusing on food

6. Keep your gym bags packed

It's much easier to get out the door when you aren't searching for your stuff, I am still working on this one.

7. Say no....this can be hard but you don't have to do everything. Do what you really enjoy, if you don't wan to go to your office holiday cookie swap, don't do it! But if you love you block pot luck then go and enjoy it!

I hope you all have a happy healthy holiday season.

Do you have any tips on how to stay healthy during the holiday season?

November Recap and December Goals

November was pretty good, but it FLEW by! This time of year always goes by in a flash and it makes me a little sad. Good thing Christmas is around the corner to lift my spirits!

The main thing that happened in November was that Cory and I started our Ironman training. So far so good, but we were just in the preparation phase. We start Base Building next month and I am sure things will get more intense (at least I hope they will, I am ready to kick it up a notch).

In November Cory and I drove from Oregon to Colorado

I died my hair brown (I asked for brown and ended up just darker blond and it's washing out even lighter, I think it's a sign that I am just meant to be a blond) oh and got bangs...this is earth shattering news, I know.

I enjoyed MANY red starbucks cups

I discovered Cafe Rio salads, so delicious!

I got reacquainted with my trainer, we are going to be really good friends in the coming months.

I bought a new bike!!! can't wait to actually get it.

We ran a turkey day 10k

And we swim, bike, run, trained a lot, and loved it.

Here's how I did on my goals for November:

1. Keep track of workouts better. I am participating in the Holiday Booty Buster Challenge and the Pile on the Miles so I need to keep track! Check, I have a super nerdy spreadsheet set up.
2. Run at least 70 miles check! over 85
   
3. Swim for at least 12 hours Nope, closer to 8 hours, DOH! need to get in the pool
   
4. Bike for at least 20 hours Check! lots of time in the saddle this year, it was a mistake not to do more last year.
   
5. Do my PT exercises every night No, But my PT said I didn't have to so I am ok with it.
   
6. Do abs and arms exercises three times a week YUP!
   
7. Eat healthy (except on Thanksgiving, on that day anything goes!) Mostly yes. I actually dropped weight this month, I am happy about this. I am getting closer to me "fighting weight" but this is it's own post.
   

I am happy with what I accomplished in November and here are my goals for December:

1. Have fun with friends and family before training gets too crazy
   
2. Continue to eat well 90% of the time (Christmas, and Christmas eve don't count)
   
3. Follow my training plan
   
4. Take more pictures, November pictures=fail!
   

What are your goals for December?