31 Weeks ’til #IMMT: Stomach Bug

Well, this week didn’t exactly go as planned thanks to a short bout with the stomach bug that is going around. Thankfully I didn’t have it as severe as what some of the students have been experiencing, but it did keep me from working out Wednesday, Thursday, and Friday this week.

Swim: 3800 yards

I made one swim this week and it was loaded with kicking! Some kicking on my sides, some kicking with a kick board, and some with the freestyle stroke. It was definitely out of my comfort zone as there was a LOT of variety in this workout. Just when I thought I had found my swim stroke, it was changed up again ūüėČ

LOTS of kicking as I work to #findfaster in the water!
LOTS of kicking as I work to #findfaster in the water!

Bike: 48.9 miles

I did manage to make 4 rides this week,¬†3 of them were Z1 rides. When I started feeling better, it felt SO good to be back in the saddle! I’d ride my bike everyday if I could! I LOVE to ride my bicycle ūüôā

Easy recovery ride back in the saddle after the stomach bug!
Easy recovery ride back in the saddle after the stomach bug!

Run: 3.03 miles

I made one easy treadmill run this week. Due to a small ice storm early in the week, it was necessary to run on the treadmill even though I really wanted to run outside!

Easy run on the mill
Easy run on the mill

Strength Training: 70 minutes + 10 minutes of core daily except Thursday and Friday

Recovery:

I seemed to have lots of time for recovery and sleeping this week thanks to that awful stomach bug! I am grateful that I was feeling better just in time for my massage! I can’t imagine having to wait another 2 weeks…this body was in serious need of my massage!

Recovery Time!
Recovery Time!

Weekly Totals: 7 hours & 15 minutes

Quote of the Week:

“Rising strong after a fall is how we cultivate wholeheartedness in¬†our lives.” Brene¬ī Brown

How was your week? What were your weekly highlights?

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15 Weeks ’til Ironman Boulder

How did we get to be only 15 weeks away from race day?!?!?! Race day is going to be here before we know it!!!! Last week was a recovery week and I took full advantage of it…maybe more than I should have ūüėČ

Swim: 0 yards

I didn’t swim 1 yard this week and my body was just fine with it.

Bike: 44.4 miles

I only rode twice this week. The first ride was a FTP test…it didn’t go quite as well as I had hoped, but at least I haven’t lost any power.

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Run: 0 miles

I didn’t run one step this week and it felt good. Basil isn’t as happy about this, but she’ll get plenty of miles this week ūüėČ

Strength Training: 1:15:00

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Workout Totals: 4 hours & 15 minutes

Recovery:

I got lots of sleep this week, ate good food, watched the movie Wild for the first time and graded LOTS of papers. With all of the planning time I put in this week, it helped set me up for the last 5 weeks of school. WAHOO…Only 5 more weeks until summer break, but who’s counting ūüėČ

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Disappointments:

We were supposed to do our 5 hour trainer ride last Saturday to raise money for the Tour de Cure, but Mother Nature had other plans…I was very disappointed. The good news…we have rescheduled the event for this coming Saturday.¬†If you would like to donate to help improve the lives of people with diabetes, please click here.

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Helping:

I’ve been lucky to help a few friends with bike fun this week. From changing tubes to helping with a “new” bike rack…I really¬†enjoy¬†helping others find the love for endurance sport!!

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Feeling:

I am feeling mentally and physically recovered and ready to rock the next few weeks of training!!

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How was your week? Do you ever take more of a break from something than you had planned? How does it make you feel?

 

Recovery Smoothies

The Iron Hippie and I often make smoothies post working out.  Here are just a few of our more recent favorite recovery smoothies:

spinach, oj, pear, banana, cinnamon, agave, egg white protein powder
spinach, oj, peach, cinnamon, maple syrup, egg white protein powder
beets, mixed berries (sometimes just blueberries), oj, cinnamon, agave and egg white protein powder
beets, mixed berries (sometimes just blueberries), oj, cinnamon, agave and egg white protein powder
peach, blueberry, oj, cinnamon, agave, flax oil and egg white protein powder
peach, blueberry, almond milk, cinnamon, agave, flax oil and egg white protein powder
chocolate almond milk, almond butter, banana, cinnamon, Thin Mints Girl Scout Cookies...not the healthiest smoothie, but definitely tasty
chocolate almond milk, almond butter, banana, cinnamon, Thin Mints Girl Scout Cookies and egg white protein powder…not the healthiest smoothie, but definitely tasty

**We never measure…just dump ūüôā

What are your favorite ingredients to put in smoothies?

Grace and Gratitude

This last week of training was challenging, but I finally made it to recovery week. ¬†I LOVE my time on the mat and every time I go to hot yoga, I am reminded to show myself grace and gratitude. ¬†I am grateful for the ability to push my body to new limits on a daily basis…now it is time to show my body grace and allow my hard work to sink in with focus on recovery this week.

  1. I am thankful that my mind is strong and focused.
  2. I am thankful that I am happy and healthy.
  3. I credit my body for pushing hard through some challenging workouts and pushing to new limits.
  4. I respect my body’s physical and mental strength.
  5. I am grateful for the confidence I have in my abilities.
  6. I am grateful for my determination to be a better person and athlete.
  7. I credit my mental focus for my perseverance and fortitude, even during challenging times.
  8. I show my body grace by giving it what it wants and needs…good nutrition, good sleep, good people.

grace & gratitude

What are you thankful for?  How do you show your body grace and gratitude?

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Week #7 (Base Training) Totals:

Swim:  5000 yards

Bike:  60.8 miles

Run:  20.8 miles

Strength Training:  2 hours & 15 minutes

Hot Yoga:  2 hours & 30 minutes

Week #7 in the green ūüėČ

Gluten-Free Recipes

I have had a few requests for a couple of the recipes from the¬†recovery foods that we recently made, so here you go…

Gluten-free Zucchini muffins...the only sweetener in the recipe is agave.
Gluten-free Zucchini muffins…the only sweetener in the recipe is agave.

Gluten-Free Zucchini Muffins

  • 2 cups spelt flour
  • 1/2 cup ground flax
  • 2 tsp baking powder
  • 2 tsp baking soda
  • 1 tsp slat
  • 2 tsp ground cinnamon
  • 1 tbsp ground ginger
  • 1/2 cup coconut oil
  • 3/4 cup agave
  • 3/4 cup unsweetened almond milk
  • 1 tbsp pure vanilla extract
  • 2 cups shredded zucchini

Preheat oven to 325¬įF. ¬†Line a standard 12-cup muffin tin with paper liners and lightly spray each with olive oil.

In a medium bowl, whisk together the flour, flax, baking powder, baking soda, salt, cinnamon, and ginger.  Add the oil, agave, almond milk and vanilla to the dry ingredients and mix until the batter is smooth.  Using a plastic spatula, gently fold in the zucchini just until it is evenly distributed throughout the mixture.

Pour 1/3 cup batter into each prepared cup, almost filling it.  Back the muffins on the center rack for 22 minutes, rotating the tin 180 degrees after 15 minutes.  The finished muffins will bounce back slightly when pressed and a toothpick inserted in the center will come out clean.

Let the muffins stand in the tin for 15 minutes, then transfer them to a cooling rack to cool completely.  Store the muffins in an airtight container at room temperature for up to 3 days.

****NOTE:  I have found that these freeze very well and will keep for up to a week if stored in an airtight container in the refrigerator.

Gluten-free Power Bars...a healthy pre-workout fuel source.
Gluten-free Power Bars…a healthy pre-workout fuel source.

Gluten-Free Power Bars

  • 1 1/4 cup rolled oats
  • Healthy scoop of almond butter
  • Healthy squeeze of pure maple syrup
  • 1 tbsp chia seeds
  • 1 tbsp hemp hearts
  • 1 tbsp flax seeds
  • 1/3 cup pumpkin seeds
  • 1/3 cup dried cranberries (we dried our own)
  • 1/4 cup orange juice (you can use lemon or lime for different flavor)
  • 1/2 tsp ground cinnamon

Blend all ingredients together in a food processor and roll into small bite sized balls, or flatten out into a pan.  If flattened into a pan, refrigerate for 45-60 minutes before cutting into bars.

These will keep in the refrigerator in a covered container for one week and they can be frozen and pulled out as wanted.

********NOTE:  I made two different types of these bars.  One batch I followed the recipe as listed above.  In the second recipe, I added sesame seeds and coconut.  I also substituted freeze dried raspberries for the cranberries.  You could also add cocoa powder or use any variety of dried fruits and nuts.

ENJOY!! ūüėČ

Unintentional Recovery Week

This last week ended up being an unintentional recovery week. ¬†Sometimes our bodies need recovery and other times it is our minds. ¬†This last week was a combination of both…

I was at a “Developmental Designs” (DD) training this last week at the Middle School (for those that don’t know, I teach 8th grade physical science). ¬†After having been out of school for the summer for about 2 weeks prior to the training, I forgot how much I enjoy summer break and how easy it is to fall into a routine that doesn’t involve thinking about and planning for school. ¬†The training involved a LOT of thinking and homework after the day long sessions, so by the end of the day, I needed a mental break.

Monday evening, I taught TRX after having been in the DD training from 8-3 and then finishing up the homework that was assigned by about 5 pm.  By the time bedtime rolled around, I was exhausted.  I did get up Tuesday morning for a run before heading back to the DD training at school, but I was mentally drained all day long.  I tweaked my left knee a bit at some point (not sure if it was teaching TRX Monday evening or on the run Tuesday morning) and it was rather tender, so I decided to take Wednesday completely off of working out.  Thursday I went on a short 2 mile run with a colleague who is just getting into running and Friday we completed 2.5 miles.

Saturday I ran 9.5 miles, went and picked fresh strawberries at our local Berry Patch, went to lunch with my husband, got a new pair of non-running shoes (that RARELY happens), took a nap, took the dogs to the lake for a swim, worked in the kitchen prepping food and read part of a book before heading to bed for the evening…what a GREAT day!! ¬†I did still have some knee twinges, so I was apprehensive for Sunday’s workout.

Our Strawberries from the Berry Patch...YUMMY!!
Our Strawberries from the Berry Patch…YUMMY!!
The dogs loving the water on a beautiful day!!
The dogs loving the water on a beautiful day!!

When I woke up Sunday morning, I had no knee twinges and went for a 2 hour bike ride immediately followed by a 30 minute run…the bike ride covered nearly 37 miles at an average speed of 18.4 mph (my fastest yet) and my 30 minute run covered 3.34 miles at an average pace of 8:42…I was VERY happy with this workout. ¬†I kept waiting all day for that knee twinge to reappear, but it never did ūüôā

I am looking forward to a much more productive workout week this coming week!!

Recovery…The Most Important Workout

Many athletes neglect to properly recover after tearing down their bodies during workouts. ¬†Recovery is very important for the body to rebuild itself and to do so stronger than it was before so we can optimize performance. ¬†Without proper recovery, our bodies are more prone to injury, fatigue, “dead legs” and overtraining.

What do I do to help promote proper recovery?

1. ¬†Stretching and Foam Roller…I stretch and foam roller after workouts targeting my quads, hamstrings, glutes, IT bands, hips, spine and calves.

Foam Rollering my IT band after a "dress rehearsal" workout for my upcoming race.
Foam Rollering my IT band after a “dress rehearsal” workout for my upcoming race.

2. ¬†Compression Socks…After a tough workout I make sure to wear my compression socks to reduce swelling.

CEP recovery socks...thinking of going to recovery tights soon!!
CEP recovery socks…thinking of going to recovery tights soon!!

3. ¬†Refueling…I make sure to rehydrate and get some good protein in my system within the first 20 minutes after a tough workout. ¬†Peanut Butter Protein Balls ¬†and Chocolate Almond Milk seem to work quite well!!

These are peanut butter protein balls...not what they really look like!!
These are peanut butter protein balls…not what they really look like!!

4. ¬†Sleep….I love me a good nap. ¬†Especially when I get to snuggle with Basil…

Basil and I cuddling at nap time!!
Basil and I cuddling at nap time!!

5. ¬†Massage…I try to see a professional massage therapist at least once a month.

6. ¬†Yoga…I find that when I incorporate yoga into my training I stay injury free ūüôā

I prefer hot yoga, but sometimes I have to sacrifice and attend regular yoga.
I prefer hot yoga, but sometimes I have to sacrifice and attend regular yoga.

Everyone has their own recovery tips and strategies.  Some people take recovery very seriously and find that their efforts really help optimize their performance.  Here are a few tips and strategies that some pros use:  Training tip recovery secrets from the professionals

What recovery tips and strategies do you incorporate into your training so you can optimize your performance???