On the schedule today was a rest day so Cory and I talked my parents into going snowshoeing with us to celebrate our last day of vacation. It was a little windy but still had a great time

I was a little cold so Cory let me wear his coat that he didn’t want to use, such a nice hubby!

When we are done we stopped in at a Brewery in Nederlands for Beers. Cory and I decided to split a hard cider.

It’s organic so it must be good for me. Also I think this sign needs to be in my kitchen!

We then headed to the grocery store to stock up on healthy food for the week since we both go back to work tomorrow, WAH!

This weeks training plan has a focus on recovery. I am a little bummed that I will be ending the Holiday Booty Buster Challenge on an easy week but I do believe that recovery is important so I will try to stick to the plan!

Monday: Rest day
Tuesday: am: 80 min Interval Run pm: 60 min strength training
Wednesday: 120 min spin class and 60 min pilates
Thursday: Distance swim workout 2.1 mi (getting closer to ironman’s 2.4miles) pm: strength training
Friday: 60 min easy yoga or pilates
Saturday: 8 mile endurance run, hopefully on a trail
Sunday: 30-40 mile hill bike workout, I really hope the weather holds so we can be outside and a strength session

Now that I look at it all together I am not seeing all the recovery?!?! I guess it’s because we have 2 rest days (Monday and Friday) instead of 1. My goal for the week is to hit every workout and pack yummy healthy food to take to work with me.

What does your week look like?

Happy New Years Eve everyone, I hope you all have happy and safe celebrations tonight!

I have a tendency to set very ambitious goals and then be upset with myself when I don’t meet all of them. This is true for 2011 as well. But I met my big overall goals of running my first marathon and half ironman and I am very happy with that.

Source
2011 resolutions:
1. Prepare more healthy meals (Cory is our main cook, I would like to start cooking about twice a week) Success, I have tried many new recipes and am much more comfortable in the kitchen. I hope to continue this in 2012.

2. Work on my core, I know my core is weaker than it should be so I plan on doing plank every night in January and will move on from there. Hmmm, half fail. I did pick this up in November/December but when I got busy with marathon and half ironman training I let it slip.

3. I would like to PR in a 5k, 5M, 10k, half marathon and marathon. This should be easy given that last year was my first year racing and I only ran one (maybe 2) of each race and I have never ran a marathon, guaranteed PR =) I am happy enough with this one, I PR’d in 10k, half marathon and marathon but I didn’t take speed work very seriously so that is something to work on.

4. Work on sticking to my training plan. I know there are times I won’t be able to stick to it because of outside influences, but when I just don’t feel like it, suck it up! Giant Fail, I am working on it

5. Take off a few pounds (10-15) I am not technically “over weight” but I know that being lighter will be easier on my joints. Well I took off 5 and I am happy with that.

6. Be better about blogging (i.e. more consistent, better pictures, etc.) Overall Yes I posted a total of 31 times and 155 times in 2011

7. Run 1,000+ miles Nope, but I got very close around 950 miles, I just couldn’t get there with my knee injury.

Overall I didn’t make all my goals but that’s ok it just means I can learn from my mistakes and try again 2012. So I am going to continue to shoot for the stars in 2012!

Goals for 2012:

1. Follow my training plan as best I can. I am TERRIBLE at this, I know you can’t control everything so following 100% of the time is not reasonable but I need to be better. What is the point of hiring a coach if I just do whatever I want anyway?

2. PR in half and full marathons

3. Complete the ironman (most important goal)

4. Complete an ultra marathon

5. Get to my training weight by April (10-12 lbs lighter than I am now) and racing weight by June.

6. Be better about blogging (i.e. more consistent, better pictures, etc.) This is a repeat from last year but I want to continue to improve.

7. Run 1,000+ miles and ride 3,000+ miles

8. Focus on strength all year

9. Stay injury free, this will be most important in helping me reach all other goals

It’s a long list and it will take a lot of work and discipline to make it all happen, but I am ready and excited about getting to work. I plan to set monthly and weekly goals to keep me focused and on track

Source

I have a weird feeling that 2012 is going to be a wonderful year for me and I can’t wait to welcome her with open hopeful arms tonight!

Jill organized a blogger gift exchange again this year, thanks Jill, I am sure that’s a lot of work!

I opened my gift earlier this week and we so touched, Christy sent me a very thoughtful gift full of my favorite things.

The snickers will help me through my 2.5 hour trainer today and I love burts bees! Christy (TXRunnerMom she has a great blog, check it out!) even included an iTunes gift card that I can’t wait to spend, I need some new music!

What are your favorite songs to help you get though a though workout?

Thanks Christy!

I hope everyone had a wonderful holiday! I have been busy with family and training. I took a couple days off of eating healthy to celebrate Christmas and it feels good to be back to eating healthy and focusing on nutrition.

This week in training is supposed to be a recovery week but since I am on vacation and have extra time Coach decided he would push the recovery week to next week and load me up this week.

As 2011 winds down I am excited to plan my races for 2012. There are two goals for next year so the first half of the year will focus on training for Ironman CDA and the second half will focus on training for a trail ultra marathon. My race plans are set for the until July (weird to think about July when there is snow on the ground) plans are a little more up in the air after that.

Here are our race plans for 2012:
January 21: Frosty’s Frozen 5 mile

February 18: Snowman Stampede 10 mile

April 1: Boulder Spring Half Marathon

April 21: RAGE half ironman (Vegas)

May 20: Colfax Marathon

June 24: Ironman Coeur d’Alene

July 20-21: Epic Relay

Late September/early October: Devils Mountain 50k

There will be some more small races and we will fill in the Aug/Sept races later but so far I am excited about 2012 races season! I got a little sick this morning when I realized that I have a half ironman in April!

Do you have your 2012 races planned? What are your “A” races?

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?

Let’s call this part one of my “Well Duh” series.

When I started training for my first half marathon I knew I couldn’t eat whatever I wanted and not gain wright but I still had in my head that people that trained for full marathons, half or full ironmans could really eat whatever they wanted because they were working out so much. I assumed all professional athletes ate all kinds of junk food (like Michael Phelps). But after a year of training for endurance events I have learned a lot. I have learned that when I am asking a lot of my body I need to be MORE diligent in what I use as fuel. I may eat more calories when my training load is high but I can really tell a difference when I am eating high quality food vs. crap food. Reading the blogs of really good athletes like Lindsay Cotter or Beth and James Walsh made me realize that people who want to be good athletes usually eat really, really well. It didn’t completely click with me until I started training for my first ironman and started thinking about what I needed to do to make my body healthy and strong enough to get through all nine months of training.

Most of you probably already knew all of this but a lot of people don’t get it. A lot of people comment about how I can eat cookies, cake, chips, McDonalds (always a bad idea in my opinion) etc. And yes I could eat those foods but I wouldn’t feel great at my next workout, I would much rather eat a huge salad or turkey chili.

Last year I read racing weight and it talked a lot about eating “quality” foods. I really recommend reading this book if you are an endurance athlete.

I enjoy eating, and have learned how to cook some delicious healthy meals this year. I have also witnessed my body composition change when I am training hard and eating well.

Have you had any “well duh” moments during your training?

Read any good books about nutrition?

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!

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?

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??

Today marks the first day of ironman training. It is starting out kind of anticlimactically by being a rest day with just some light yoga this evening. It was a good this it did since I slept a total of 8 hours for both Friday and Saturday night, so I have some sleep catch up to do. We saw the sun go down in Oregon and the sun come up in Wyoming.