Ironman Wish List - part two

Time for the second installment of my ironman wish list. You can find part one here. This list will be dedicated to swimming:

A cute swimsuit from Splish

This would really help motivate me to go to the pool.

H2O Audio Interval Waterproof Headphone System for iPod Shuffle

This would help make the time FLY by in the pool!
Timex Ironman Run Trainer

I know this says "run" in the title but it looks like this watch would work great in the pool. Check out what it includes
» SiRFstar IV™ GPS Technology for Quick, Reliable Performance
» Pace, Distance and Heart Rate in Real Time
» Customizable Display with up to Four Data Lines
» 15-Workout Downloadable Memory with Dated Summary
» Hands-Free Chronograph Operation
» Five Interval Timers with Optional Warm Up / Cool Down
» Alerts for Heart Rate, Pace and Mode
» Hydration and Nutrition Reminders
» Recovery Heart Rate Timer
» Countdown Timer
» 5 Alarms
» Compatible with ANT+™ Foot Pod Sensors
» 8-Hour Battery in Full GPS Mode
» Water-Resistant to 50 Meters
» INDIGLO® Night-Light
Anyone tried out this watch yet?

TYR swimbag
This would be great to lug all your fun "pool toys" as Cory calls them back and forth to the pool.

Sharkies
Could there be a more appropriate way to refuel during a long pool workout??? I think not!

What's on your swim wish list?

IMCDA week three training plan

The weeks seem to be flying by! Week three will look a little different given Thanksgiving and a test on Saturday to determine our lactate threshold and heart rate zones. So some of the plans towards the end of the week might be a little up in the air.

Monday: 90 min yoga and hip strengthening exercises
Tuesday: am: 60 min strength pm: Interval Run
Wednesday: 90 min spin class and 60 min palates
Thursday: 10k race
Friday: 2000m swim
Saturday: LT test and hopefully a 3 hour ride but if my legs are too beat up from the test then 75 min trainer ride
Sunday: 10 mile endurance run

That’s it for this week next week the focus is rest. Charley has us cycling in 3 weeks of building and then one week of recovery. I have heard of cycling training like this before but never been disciplined enough to do it. I guess that’s why I am paying Charley to make me do it!

Some of you may have seen this but if you haven’t you have to check this out. Kara Goucher and her husband have put out these short videos about their lives and it’s really fun to see how professional runners live. It’s another great way to waste time!

Week 2 in Review

It's been a rough week for me with with blogging. Between working, trying to keep my house from becoming a bio hazard and getting all of my workouts in I just haven't had time. I did get some what caught up on everyones blogs yesterday while riding on my trainer (unfortunately it's too hard to comment while riding). Blogs and a snickers helped me get through all 3 hours.

Even thought I haven't been able to keep up on blogging I have a good week. The biggest news is that I ordered a tt bike, I am getting a Kestrel Talon 105. I am so excited and can't wait to get it in 2-3 weeks!

I fell in love with Cafe Rio salads this week. I know I am late to this party but it may be my new favorite food.

I am so excited for the holiday season, Thanksgiving really snuck up on me but I can't wait to see my family, race and eat really good food. I am also excited about the holiday fun happening in blog land. First the Holiday Booty Burster Challenge started yesterday and it's so fun to add up points and find ways to be healthier during the holidays.

Jill also started her 2nd annual Holiday Blogger Gift Exchange. I have signed up, I LOVE giving gifts and getting one is fun too!

Any other fun bloggy stuff I am missing out on?

Second Week of Ironman Training

My first week of ironman training is officially in the books. I completed every workout but not exactly when I was supposed to. I had to get creative about when I could fit in workouts with a weird work schedule last week. This week should be more normal so I am hoping to hit workouts when they are scheduled.

The highlight of last week was an 8 mile run on my favorite running path in Denver. The Highline Canal is long and winds through a wooded part of South Denver.

This picture was from last winter now there are still some leaves on the trees and fall colors.

Here is what my second week looks like:
Monday: 45 min yoga
Tuesday: am- 60 min full body strength training pm- tempo run
Wednesday: am- spin class pm- pilates
Thursday: 90 min masters swim
Friday: am- 60 min endurance run pm- full body strength training
Saturday: 3 hour bike ride
Sunday: 8 mile run, 2400 yd swim and full body strength

Totals:
Swim: 5000 yards, 3 hours
Bike: 60 miles, 4 hours
Run: 20 miles, 3.5 hours
Strength: 5.5 hours
Overall: 16 hours

What does your week look like?

Things I am Thankful For Right Now

This is a list of big and little things that I am thankful for right now. Be prepared for crappy pictures.

I am thankful for Bailey being well after a scare earlier this week.

For holiday flavored nutrition

For Coke's campaign to raise money and awareness for Polar Bears

For produce packed trips to Costco

For having my heart rate monitor watch fixed for only 8 dollars instead of having to buy a new one.

For Zoo Lights to be on when I leave work, this is the only thing that makes leaving work in the dark ok.

Yesterdays trainer ride a weights went well, today I have 8 miles and a swim on the schedule so I am Thankful that my body has allowed me to follow my first week of ironman training.

What are you thankful for?

Recovery for Endurance Athletes

My first week of IM training is going well so far but I am sore going into a long weekend of training. I don't think my normal training has increased that much (although I am much more dedicated to my schedule now) but the 4 additional strength workouts are kickin my butt! I was told to hold off of strength exercises for my lower body other than my prescribed PT exercises until last week so of course I did no strength training at all, wining!

The increase in use of my muscles means a need to increase focus on recovery so I can show up to my next workout ready to go. Here are a few of the ways that I think help me 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?

Healthy Butternut Squash Soup

Since it is officially soup season I thought I would share one of my favorites. My mom made this for me and I really like it so I have adopted it as one of my own.

(source)

Ingredients:
4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
1 tablespoon olive oil
1/4 teaspoon salt
4 large shallots, peeled and halved
1 (1/2-inch) piece peeled fresh ginger, thinly sliced
2 1/2 cups fat-free, less-sodium chicken broth
2 tablespoons (1-inch) slices fresh chives Cracked black pepper

Instructions:
1. Preheat oven to 375°.
2. Combine first 5 ingredients in a roasting pan Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.
3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. (I prefer to use an immersion blender directly in the pot). Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

Nutrition Information: (serving size is 2/3 cup)
Calories: 112
Fat: 2.5 g

This meal is best enjoyed with a Golden doodle in your face or lap.

This is Zoey, one of my parents dog

Do you have any soup recipes you love and want to share??