It has occurred to me that I should share some of my recipes. I am always writing of amazing meals after epic workouts, but I don't believe I have passed along the details. I like food, tasty food. I believe in simple, healthy ingredients prepared simply and well. Often my best meals require less than half dozen ingredients. I try to begin with raw, whole foods whenever possible. These are a few of my recent favorites, and are basically one large serving.
BASIC SMOOTHIE
Fill the blender half way with greens (spinach, lettuces, and beet greens are my favorites). Add about 8oz of a strong flavored, unsweetened, 100% juice (I like organic tart or black cherry, cranberry or blueberry). Make sure the juice is 100% of the juice you are wanting, most juices mixes are mostly apple juice with just enough other to flavor it. Blend Juice and Greens until totally pureed. Add a ripe banana and a scoop of whey protein and/or a raw egg, blend until smooth. Add 1/2 to 1 cup of frozen, unsweetened fruit and puree. Drink. Enjoy.
YAM HASH
(served with 2 eggs over-easy, this is my favorite post race recovery food)
Coarsely grate, or julienne a peeled, large Yam. Thinly slice half of a sweet onion.
Preheat skillet over medium heat, add 1 to 2 TBSP of good quality olive oil or grapeseed oil. Add onions and cook for a few minutes until they begin to look clear. Add grated Yam, salt and pepper to taste, minced fresh thyme if you have it. Cook, turning occasionally, until tender and browned. In the last few minutes add about 1/4 cup of diced, natural, lean ham, or crisp fried, natural, lean bacon. Serve with a couple of eggs, or other lean protein. *yum!*
VEGGIE BAKE
This is a winter vegetable bake using what vegetables are handy. My favorites are Yam, Beet, Carrot, Apple, Butternut Squash, Sweet Onion. Other choices are any type of squash, sweet pumpkin, sweet potato, etc... use your favorites. I also add an handful of pecans and dried cherries, but again, you can use your favorite nuts and/or dried fruits, or leave them out (I think they really add to the dish though)
Peel your vegetables and cut into cubes just under about 1 inch in size. Slice the onion very thinly. Toss all together with a TBSP or 2 of olive oil, salt and pepper. Place in an oiled or buttered or nonstick sprayed oven safe dish. Bake at 375 for an hour or two, stir once or twice towards the end of the baking time, you want the veggies tender and delicately browned.
A sweet, slightly decadent (yet still super healthy) variation: omit the onion, toss veggies with a little melted butter and a few tablespoons of reduced calorie maple syrup and a teaspoon of vanilla. Top with 2 strips of finely sliced bacon that have had most of the fat cut away, bake as above.
This can serve as many people as you want based on just how many veggies you want to use, and how big a pan you have. I made a huge pan full for a wedding, and since I made it vegan it was very eagerly received by a number of the guests. I was requested to bring it for Thanksgiving dinner, as a healthy side dish.
WARM CHICKEN AVOCADO SALAD
Peel and mash one small, ripe avocado. Stir in 1/4 cup salsa and a dash of salt. Coarsely chop 2 to 3 cups of baby spinach and stir into avocado. Shred 1 or 2 warm, cooked chicken breasts and stir into avocado/spinach mixture. Serve with a side of Veggie Bake.
Friday, December 7, 2012
BMI?
I have always poo-poohed most tests and charts that tell me what I should weigh, what my body fat is (BMI, Body Mass Indicator) labeling me overweight or obese. But this morning I stepped on the scale to read 162 pounds, the absolute lowest weight I have been in 30 years. I haven't weighed this little since I hit my 21st birthday. And one year ago, nearly to the date, I was at the heaviest I had been in over decade, and closing in on the heaviest I have ever been. A year ago I was at an emotional ebb, and stepping into the Perfect Storm of Stress that was a driving force behind a whole slough of major life changes for me. I was eating healthy, but eating too much. And I confess to nights when a shot of rum and some chocolate chip cookies dough were my dinner of choice. NOT my normal M.O. I was exercising hard, but not really pushing myself. But just looking at the scale then and now, narrowing my vision to examine the purely physical changes that I have wrought in less than a year, amaze even me. I wish I knew exactly what I had done, the "fix," the formula that finally worked after decades of trying. If I could nail down the formula I could be the next self-help health guru on the Times Best Seller List. But honestly, I can't really put my finger on what happened. I don't have any idea how I finally flipped the switch that let me reach a level of health and fitness that I had thought long lost to me. I wish I knew. I only know that whatever it is, I am going to keep doing it.
Out of curiosity I went online and found a BMI calculator. My Body Mass Index one year ago was at least 33.7, obese by clinical standards. I say "at least" because I stopped weighing myself when I hit 235 miserable pounds. Today, by this morning's weigh in, I am at 23.2, an easy "normal." I have lost 10.5% of my body fat by shedding nearly 25% of my body weight. 25%!! It is mind boggling, really. A year ago I could not imagine that I had more than 30 or so pounds that I could lose. I would look at myself and think, "yeah, I'm a little heavy, but I can't imagine weighing what all the charts say I should." I really did not believe I could get my weight down into the "normal" range, it just didn't seem like I had that much to lose. I know this is a meandering monologue, but I am really having one of those moments where I can't seem to wrap my mind around the reality. Yes, I step on the scale every few days to make sure I'm not gaining, and every time a little song of joy erupts in my brain. But there has been a surreal quality to it all. I know this will raise the ire of many, but it does not seem like I really changed much. Sure, I cut out most sugars and refined flours after my mid-winter bout with stress induced nausea, and never reintroduced them. Yes, I do workout more than most people, but I always have. It really does not seem like I have done much more than tweak what I have done for years and years.
It is a puzzle, and I wish I knew the answer so I could pass it along. Maybe that's all there is to it. Cut way back on fats, sugars and refined flours, portion control, get plenty of cardio, and workout every day. Is that the Magic Bullet? That there is nothing magical about it? I have always known that calories out must exceed calories in, that is simple math. These days it seems like I am eating constantly to fuel the body that I have been changing steadily over the last 10 months. I am not measuring, weighing, counting calories. I am eating natural, healthy foods in mass quantities, or so it seems. As long as my jeans continue to fit, and my body keeps making solid achievements, then I guess I am good to go. I wish I could write it all out, pin down the cause and effect, pass on the knowledge, because I feel great. And, BMI aside, feeling great is what it is all about.
Out of curiosity I went online and found a BMI calculator. My Body Mass Index one year ago was at least 33.7, obese by clinical standards. I say "at least" because I stopped weighing myself when I hit 235 miserable pounds. Today, by this morning's weigh in, I am at 23.2, an easy "normal." I have lost 10.5% of my body fat by shedding nearly 25% of my body weight. 25%!! It is mind boggling, really. A year ago I could not imagine that I had more than 30 or so pounds that I could lose. I would look at myself and think, "yeah, I'm a little heavy, but I can't imagine weighing what all the charts say I should." I really did not believe I could get my weight down into the "normal" range, it just didn't seem like I had that much to lose. I know this is a meandering monologue, but I am really having one of those moments where I can't seem to wrap my mind around the reality. Yes, I step on the scale every few days to make sure I'm not gaining, and every time a little song of joy erupts in my brain. But there has been a surreal quality to it all. I know this will raise the ire of many, but it does not seem like I really changed much. Sure, I cut out most sugars and refined flours after my mid-winter bout with stress induced nausea, and never reintroduced them. Yes, I do workout more than most people, but I always have. It really does not seem like I have done much more than tweak what I have done for years and years.
It is a puzzle, and I wish I knew the answer so I could pass it along. Maybe that's all there is to it. Cut way back on fats, sugars and refined flours, portion control, get plenty of cardio, and workout every day. Is that the Magic Bullet? That there is nothing magical about it? I have always known that calories out must exceed calories in, that is simple math. These days it seems like I am eating constantly to fuel the body that I have been changing steadily over the last 10 months. I am not measuring, weighing, counting calories. I am eating natural, healthy foods in mass quantities, or so it seems. As long as my jeans continue to fit, and my body keeps making solid achievements, then I guess I am good to go. I wish I could write it all out, pin down the cause and effect, pass on the knowledge, because I feel great. And, BMI aside, feeling great is what it is all about.
Tuesday, December 4, 2012
Core
I was more than a little disappointed with myself today. After last night's fantastic distance swim (70 laps) I fully intended to swim tonight and focus on sprints. Why did I disappoint myself? I left my damned wallet on the desk at home. Not only did that mean no monies for swim, it meant no monies for gas. Curses. Not one to blow off a workout just because things don't go as planned, I opted for a vigorous upper body workout. Once again, using resistance bands, kettlebell, hand weights, weight ball, and slosh tubes, I worked chest, back, core and abs until I felt like a drooling puddle of aching, quivering muscle. I did my standard routine, except I went for speed and quantity. I performed each exercise quickly, with reps near to failure every set, and did not break between exercises. I also added a few new crunches to really work my abs and obliques. One thing I love about strength training is that it is easy to change things up merely by altering speed, reps, and weights. I worked for a solid 90 minutes, until I was making pathetic whimpering noises, and know I will be feeling this tomorrow.
I am increasing my core and ab work. Having a strong core is vital to all sports; increasing balance, strength, and stamina, while reducing the risk of injury. A strong core translates to additional strength in the arms and legs, kind of important to a triathlete. Or any athlete. I know that if I plan on putting in better times next season, the work starts now, and the core is a good place to start.
I am increasing my core and ab work. Having a strong core is vital to all sports; increasing balance, strength, and stamina, while reducing the risk of injury. A strong core translates to additional strength in the arms and legs, kind of important to a triathlete. Or any athlete. I know that if I plan on putting in better times next season, the work starts now, and the core is a good place to start.
Monday, December 3, 2012
Gearing Up
This year I have managed to enter events with a fairly minimal expenditure on gear. I have made the local thriftstore my Go-To source for most of my workout clothes and have scored some major finds. Like new Speedo and Nike swimsuits for about $3 each. Nike Dri-Fit tops, Canari cycling shorts, Nike and Adidas warm up jackets, and a plethora of name brand tops and tights, each piece for between $1 and $5 each. Not bad, not bad at all.
Shoes are another story. I run in a minimal shoe with zero drop and very little cushioning, almost none as a matter of fact. This does me right on trail runs and 5K to 10K runs, but I think that I may have to look into shoes with just a bit more sole if I am to run half-marathons. Yes, I know that I should be able to run barefoot without any discomfort, if my footfall is correct and gentle. But I have not reached that stage, and may not. For now, I know how I run and want a shoe that will accommodate my style. I do love my Merrell Trail Glove, they are so comfortable on trails, and let me feel connected to the vagaries of the ground, greatly reducing the chance of rolling an ankle. The minimal sole with zero drop lets me run without jarring my entire body, especially my knees. I have developed a mid-sole strike, which feels natural and easy, and need a shoe that allows this. Because of my fondness for my Trail Glove, I am looking at other Merrell designs built more specifically for distance road running. The Dash Glove, or Pace Glove look like good options. Once again, I will have to save my sheckels. I have decided that yes, I am a runner. And that I actually, truly enjoy running. Yes, especially trail running. At saturday's event I was talking to a fellow racer, he told me of a marathon in Alaska that is run entirely on trails through the woods, now THAT is a marathon worth running.
As for cycling gear. This is another area I will have to spend a little of my limited funds. I want Aerobars for the Half-Ironman next summer. Aerobars allow you to rest your weight on forearms, far more relaxed, aerodynamic, and more energy efficient. I would like to get clip in cycling shoes to let me get more power out of every rotation of the pedals. I also want a water bottle that attaches to the handlebars and allows drinking without having to fumble for a bottle, losing focus and time. Another addition may well have to be a streamlined helmet. Yeah, they look kinda ridiculous, but like the Aerobars, it would increase aerodynamics and energy efficiency, and decrease fatigue. As always, I read and research as much as I can. One salient point made in an article on cycling was that it is a common misconception that if you aren't a great cyclist then you don't need the fancy gear. On the contrary, if you are not a fast, powerful cyclist, then you will benefit all the more from good gear that will reduce the energy you have to expend to get from Point A to Point B. Once again, I think I need to get some sponsors.
Shoes are another story. I run in a minimal shoe with zero drop and very little cushioning, almost none as a matter of fact. This does me right on trail runs and 5K to 10K runs, but I think that I may have to look into shoes with just a bit more sole if I am to run half-marathons. Yes, I know that I should be able to run barefoot without any discomfort, if my footfall is correct and gentle. But I have not reached that stage, and may not. For now, I know how I run and want a shoe that will accommodate my style. I do love my Merrell Trail Glove, they are so comfortable on trails, and let me feel connected to the vagaries of the ground, greatly reducing the chance of rolling an ankle. The minimal sole with zero drop lets me run without jarring my entire body, especially my knees. I have developed a mid-sole strike, which feels natural and easy, and need a shoe that allows this. Because of my fondness for my Trail Glove, I am looking at other Merrell designs built more specifically for distance road running. The Dash Glove, or Pace Glove look like good options. Once again, I will have to save my sheckels. I have decided that yes, I am a runner. And that I actually, truly enjoy running. Yes, especially trail running. At saturday's event I was talking to a fellow racer, he told me of a marathon in Alaska that is run entirely on trails through the woods, now THAT is a marathon worth running.
As for cycling gear. This is another area I will have to spend a little of my limited funds. I want Aerobars for the Half-Ironman next summer. Aerobars allow you to rest your weight on forearms, far more relaxed, aerodynamic, and more energy efficient. I would like to get clip in cycling shoes to let me get more power out of every rotation of the pedals. I also want a water bottle that attaches to the handlebars and allows drinking without having to fumble for a bottle, losing focus and time. Another addition may well have to be a streamlined helmet. Yeah, they look kinda ridiculous, but like the Aerobars, it would increase aerodynamics and energy efficiency, and decrease fatigue. As always, I read and research as much as I can. One salient point made in an article on cycling was that it is a common misconception that if you aren't a great cyclist then you don't need the fancy gear. On the contrary, if you are not a fast, powerful cyclist, then you will benefit all the more from good gear that will reduce the energy you have to expend to get from Point A to Point B. Once again, I think I need to get some sponsors.
Sunday, December 2, 2012
Quick Note
In the spirit of upping the workout ante, instead of taking the day off post-race, I did a nice, solid chest, back, core, and ab workout tonight. Using resistance bands, hand weights, weight ball, and my slosh tubes I put in a solid 90 minutes of strength training. I do find I am slipping into a bit of a routine with my workouts again, and have to remind myself to mix it up a little. But I am only just getting back into my strength conditioning routine, having spent most of the summer on specific Tri skills, so it still feels new and leaves my muscles delightfully burning. I have really been working my core and abs with the slosh tubes, I am noticing a real difference in my strength, as well as nice, rock hard abs. Tomorrow, back to the pool, my bag is already packed and ready.
Next Year
With my last race of the year under my belt, and next season's schedule kind of wide open, it is hard for me to not be feeling a sense of sadness at the ending of my first racing season. I know I did not put in stellar times, I was not tearing up the tracks, but I was pushing myself into a whole new arena. Most of these events I attended alone, which in and of itself is a minor victory for me. True, it is more fun to have a friend or two with calming words of encouragement at the start, and cheers of congratulation at the finish line. But I actually look at my solo ventures as part of the adventure, part of the challenge, and part of my triumph.
I stand at the end of the old year, and on the cusp of the new. Looking back at how well I did, but knowing I can do better. I look ahead at milestone events that I want to complete, and know I will have to increase my regimen accordingly. Sure, I pushed myself a bit this year, but not nearly what I know I could do. I went from a splash-about-the-lake recreational swimmer to being capable of swimming 2 miles in the pool. which will hopefully translate well to the open water come spring. I went from "I am not a runner," to entering and completing 3 triathlons, several 5Ks, a 10K, and 5 to 7 mile trail runs. Yes, I walked part of the route on the trail runs, but ran a larger portion of it. I know that with increased dedication I will be able to run a half marathon before next season is half over. Granted, I damned well better be able to because I plan on doing a half-Ironman at the end of June.
This season showed me a glimpse of what I am capable of. Gave me a taste of the competition, the competition with myself. I do this for me, not for accolades. I do this because I want to prove to myself that I can do it. The only ass I am out to kick is my own. So I will keep training, adding difficulty to increase strength, speed and stamina, a little at a time. I will continue my Penguin mentality of slow and steady. But next year I plan on shedding the Penguin pace and cranking it up a notch. Next year, not that far away.
I stand at the end of the old year, and on the cusp of the new. Looking back at how well I did, but knowing I can do better. I look ahead at milestone events that I want to complete, and know I will have to increase my regimen accordingly. Sure, I pushed myself a bit this year, but not nearly what I know I could do. I went from a splash-about-the-lake recreational swimmer to being capable of swimming 2 miles in the pool. which will hopefully translate well to the open water come spring. I went from "I am not a runner," to entering and completing 3 triathlons, several 5Ks, a 10K, and 5 to 7 mile trail runs. Yes, I walked part of the route on the trail runs, but ran a larger portion of it. I know that with increased dedication I will be able to run a half marathon before next season is half over. Granted, I damned well better be able to because I plan on doing a half-Ironman at the end of June.
This season showed me a glimpse of what I am capable of. Gave me a taste of the competition, the competition with myself. I do this for me, not for accolades. I do this because I want to prove to myself that I can do it. The only ass I am out to kick is my own. So I will keep training, adding difficulty to increase strength, speed and stamina, a little at a time. I will continue my Penguin mentality of slow and steady. But next year I plan on shedding the Penguin pace and cranking it up a notch. Next year, not that far away.
Final Trail Run of The Year
The rain waited until the starting horn blew, and then on it came. But I had warmed up well before the race, and was starting warm and dry, so a little, or a lot, of rain was no big deal. The setting was picture perfect 1500 feet up into the foothills of the Cascades, shaggy forest giants garbed in brilliant green moss, the storm from the night before had littered the ground with leaves and branches but had left everything sparkling clean. As with all forests, the air was rich and scented with fir, humus and the vigor of life.
The run started easily enough with a gentle upgrade, an easy pace as we ran in a pack. I was near the back of the pack, knowing my speed would not match the eager young gazelles I had spotted leaping about trailhead. On we ran, easily, relaxed, I was feeling graceful, agile and my breathing was easy. I long gently uphill. Quickly enough the trail changed to a single track and a long series of switchbacks wending down the face of the slope. The problem with long downhills? They have to be balanced by a long uphill. I thought I knew what was coming. I fell in behind a couple of women, letting them set the pace, allowing myself the brief luxury of the ease of the run. Of course, as I knew it would, before long we were faced with steps leading up, and up, then the trail continuing to climb. Most of us walked the steep incline, and it was steep. But soon we came to Shellburg Falls, a hidden gem in the middle of nowhere, with a trail curving behind the silver veil of roaring water. And then more climbing. My arch nemesis raised its head, asthma, sucking the air from my body and oxygen from my blood. I had to stop and take a quick shot of albuterol to relieve the constriction in my throat and chest. It made me lose a few minutes, as I slowed my breathing. Then onward again.
Then came The Hill. Or should I give it the respect it is due and say, "The Hill," followed by appropriately ominous music. A one mile stretch of trail that climbed 1000 feet in elevation, was a mudslide waiting to happen, and had sections so steep and slick we resorted to using hands and feet, and grabbing whatever meager handhold was available to keep from sliding back into the racer behind. Being familiar with hiking steep, muddy trails, I knew to keep to the far outside edge of these treacherous spots, and managed to make my way up the hill with only one mis-step at the very beginning. I found out later that several people behind me used me as their guide and inspiration to keep chugging up the hill. So, up we climbed. Amazingly, as soon as I stepped foot on this slope, the rain stopped and the sun came out and shone gloriously the entire way up.
Finally we crested the top, the trail leveled out and was cushioned with fir needles. I ran, feeling marvelous. I passed a few fellow racers and was happily leaping along the trail. So happily that I missed a trail marker and ran 50 yards down the wrong path before catching myself and heading back. I was back behind the people I had just passed. Oh well. I ran on. Soon enough I came to more steep, slick slopes. Down I went feeling nimble, but placing my feet carefully and keeping my speed in check. Despite this, I managed to pull my right calf muscle with about 2 miles left in the run. It was remarkably painful, but no less painful when I walked, so I kept on running.
Off of the narrow, boggy trail and onto gravel logging roads. Not my favorite surface and I was beginning to feel a little footsore. My asthma was nagging at me, making me walk the up hills. I hit a bit of a wall, but kept moving forward, power-walking, and telling asthma and calf muscle to STFU. I got past the wall and went into my slow and steady Penguin pace. Feeling pretty damned fine. A woman appeared, walking towards us, "Good work, keep going, your almost at the finish." And it was true. I wanted to sprint for the line, but asthma decided now was a good time to grab me hard by the throat and throttle the breath from me. I had to take two quick shots of albuterol before I could make the final 50 yards. But I made it and was feeling great as I crossed the line. Sure, there were a few parts of my anatomy complaining, but I was ignoring them and already planning ahead to next year. I looked down at the mud on my shoes and ankles, the smudges up mud on my legs and on my race number. It was a fantastic way to spend a saturday morning. I can't wait for next year.
The run started easily enough with a gentle upgrade, an easy pace as we ran in a pack. I was near the back of the pack, knowing my speed would not match the eager young gazelles I had spotted leaping about trailhead. On we ran, easily, relaxed, I was feeling graceful, agile and my breathing was easy. I long gently uphill. Quickly enough the trail changed to a single track and a long series of switchbacks wending down the face of the slope. The problem with long downhills? They have to be balanced by a long uphill. I thought I knew what was coming. I fell in behind a couple of women, letting them set the pace, allowing myself the brief luxury of the ease of the run. Of course, as I knew it would, before long we were faced with steps leading up, and up, then the trail continuing to climb. Most of us walked the steep incline, and it was steep. But soon we came to Shellburg Falls, a hidden gem in the middle of nowhere, with a trail curving behind the silver veil of roaring water. And then more climbing. My arch nemesis raised its head, asthma, sucking the air from my body and oxygen from my blood. I had to stop and take a quick shot of albuterol to relieve the constriction in my throat and chest. It made me lose a few minutes, as I slowed my breathing. Then onward again.
Then came The Hill. Or should I give it the respect it is due and say, "The Hill," followed by appropriately ominous music. A one mile stretch of trail that climbed 1000 feet in elevation, was a mudslide waiting to happen, and had sections so steep and slick we resorted to using hands and feet, and grabbing whatever meager handhold was available to keep from sliding back into the racer behind. Being familiar with hiking steep, muddy trails, I knew to keep to the far outside edge of these treacherous spots, and managed to make my way up the hill with only one mis-step at the very beginning. I found out later that several people behind me used me as their guide and inspiration to keep chugging up the hill. So, up we climbed. Amazingly, as soon as I stepped foot on this slope, the rain stopped and the sun came out and shone gloriously the entire way up.
Finally we crested the top, the trail leveled out and was cushioned with fir needles. I ran, feeling marvelous. I passed a few fellow racers and was happily leaping along the trail. So happily that I missed a trail marker and ran 50 yards down the wrong path before catching myself and heading back. I was back behind the people I had just passed. Oh well. I ran on. Soon enough I came to more steep, slick slopes. Down I went feeling nimble, but placing my feet carefully and keeping my speed in check. Despite this, I managed to pull my right calf muscle with about 2 miles left in the run. It was remarkably painful, but no less painful when I walked, so I kept on running.
Off of the narrow, boggy trail and onto gravel logging roads. Not my favorite surface and I was beginning to feel a little footsore. My asthma was nagging at me, making me walk the up hills. I hit a bit of a wall, but kept moving forward, power-walking, and telling asthma and calf muscle to STFU. I got past the wall and went into my slow and steady Penguin pace. Feeling pretty damned fine. A woman appeared, walking towards us, "Good work, keep going, your almost at the finish." And it was true. I wanted to sprint for the line, but asthma decided now was a good time to grab me hard by the throat and throttle the breath from me. I had to take two quick shots of albuterol before I could make the final 50 yards. But I made it and was feeling great as I crossed the line. Sure, there were a few parts of my anatomy complaining, but I was ignoring them and already planning ahead to next year. I looked down at the mud on my shoes and ankles, the smudges up mud on my legs and on my race number. It was a fantastic way to spend a saturday morning. I can't wait for next year.
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