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Kona training update and food is fuel (yummy)

Posted Sep 14 2013 7:01pm
Main set100 fast, 50 EZ
3 x 100 fast, 50 EZ

After the swim Karel and I went for a 90 minute bike, I included 8 x 2 min "fast" w/ 3 min EZ to wake up the body before Thursday's workout.
Bike main set
Run off the bike
1 mile EZ (8:10), 1 min walk
Main set: 4 x 1 miles @ 7:30-7:40 min/mile pace w/ 1 min walk/rest in between
1 mile steady (8:10 min/mile)

Fri - 5000
Main set3 x 400's IM pace w/ 1 min rest
Bike1 hour warm-up (building to 15 watts below IM pace)
Main set 4x's35 min at IM pace (my new pace is now 12 watts higher - yippe for training smarter, less is more) w/ 4 min EZ
Run off the bike10 min cool jog down (this felt sooo good to run 8:50 min/mile pace after that)


The other day while I was working in the hospital (I work PRN as an inpatient Clinical RD) I had a patient who was admitted for Jaundice and electrolyte imbalance. This patient was also diagnosed with anorexia and bulimia.

As we all know electrolytes are vital as our nerves, cardiac muscle and skeletal muscle all rely on them on a daily basis. They also help control pH balance in the blood and body fluids. Our electrolytes are best obtained from food but as we know as athletes, we also find them in sport drinks. Electrolytes are tightly controlled in body fluids (ex. plasma, blood and interstitial fluid) and must remain in specific concentrations or else serious medical conditions may arise.

I've said it before but I fuel before every workout, during every workout and after every workout. I never sabotage my body by not fueling it properly, especially when I want it to perform as beautifully as possible during training in order to get stronger and to recover faster.
Boca veggie "meat" crumbles
Frozen edamame
Mozzarella cheese
topping: Sesame seeds
1. Microwave ingredients in bowl and top with sesame seeds.

Breakfast bread (nuts and dried fruit - Publix grocery store, made fresh daily)
Fresh fruit - raspberries, bananas
Greek yogurt (daily eats - 0% Fage)
Scrambled eggs (1 whole egg + 1 egg white)
Kale w/ olive oil (sauteed)

Roasted veggies - peppers, eggplant, onions (purple), mushrooms
Millet
Asparagus w/ garlic
Sunflower seeds
Goat cheese
Olive oil
Salt to taste
Marinara sauce
1. In 425 degree oven place veggies in large casserole and toss lightly in olive oil. Bake for 20-25 minutes.
2. Steam asparagus and then place in small casserole dish and top with chopped garlic and bake until golden brown (15 minutes).
3. Prepare millet (1/2 cup dry prepares 3 cups cooked) - 25-30 minutes
4. Place 1/2 - 1 cup millet in bowl and stir in marinara. Top with roasted veggies and asparagus and top with cheese and seeds. Season to taste.


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Apples
Peaches
Raspberries
1 tbsp chia seeds
~10g whey protein powder
Almonds
Water (to meet consistency needs)
Raisins

I love supporting small businesses especially the bakers and bread makers at the farmers market. I went to the Bartram Farmers market on Thursday and as I was browsing the breads, many tables where trying to pitch me their treats/breads by what was not in the ingredients (sugar, salt, fat, gluten, etc). I guess they don't know my personal philosophy and what I am all about when it comes to eating for fuel, for health and for pleasure.
I decided on Hugo's muffins because I could tell he was truly passionate about his food and he knew I would feel great eating it.... And I did, gluten and all.
Check out Hugo's story  HERE!
(Pampered shades from Oakley Women)

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