Monday, February 11, 2013

CEC Camp 2013 - Week 2!

Hi!  Sorry to take a few days off, I know you are just on the edge of your seat wanting to know what's been happening here in the 'Dirty T' (as the locals call it)!   WELL, it was a great weekend of training.

Friday night:  In the exciting life of a triathlete at camp, there aren't going to be any 'epic friday night' stories...BUT, I did bake a decent batch of Peanut Cranberry Bars (Recipe at the bottom) for our weekend long ride!

Saturday:  The weather wasn't great to so we swapped our bike/run days and met at Trader Joe's to run along Rillito River Trail.  I'm on a little different plan than some of the others, still building my run base.  We did a little warm up together, some leg swings and stretches then started on our workouts.  I got in a total of 1:20 of longest probably since IM Cozumel!  So yay, to that.

I got out for an easy bike ride later, with my Timex Teammate Barry Siff, was great for learning some new routes!!

Sadly, after this ride that I learned of the death of an old swimming friend, Chris.  He was touring the country on his bike and was hit and killed by a van.  I don't have much to say except I was completely shocked to hear the news and my heart is just broken for his family and my long time friend, his sister, Heather.  From experience, I know losing an immediate family member is probably THE most difficult and sad thing that can happen.  My thoughts and prayers are with them, and I know I'll be thinking of Chris and being extra cautious when I'm out riding.
RIP Chris (aka Red) Ride on.  

Sunday:   LONG RIDE.  100 miles.  Cold to start and my thoughts were all over the place with the sad news from I was just going with the flow.  I stayed on the fluids and nutrition, since this marked my longest ride by at least 25 miles (since Nov.) and with plenty of climbing and strong company it was not just an easy spin.  Luckily I had Lauren Goss to ride with for the climb and we encouraged each other to not quit...which I really needed during this particular ride.

I got out for a sluggish run later and started thinking and realized there was some real fatigue setting into my legs.  Yikes.  This called for some extra stretching, massaging, recovery boots, fluids and an early bedtime.

Today - Day 8.  Another leg rest day.   Love these.  Swim - not feeling 100%, and still trying to get in my swim groove, but made it thru.  It's great having Heather Jackson here to swim with...her arm turnover is about double mine, so it's a constant reminder for me to work on that!  I also made it to another session of yoga today and this time it tested my patience at the beginning with a story that lasted about 5 minutes longer than I could handle.  I don't go to yoga for stories.  Patience is something I struggle with, so maybe this was a mini lesson in that?? I don't know.  It was a good yoga other than that though :)

Tonight the Bachelor is on...actually right now.  Hasta maƱana!

Peanut Butter Cranberry Go-Bars

Ingredients (rough measurements)
  • 1 cup regular rolled oats
  • 1 cup whole-wheat flour
  • A few shakes of baking powder
  • A bit of salt
  • 1/2 cup mixed nuts
  • 1/2 cup dried cranberries
  • 1/2 cup finely chopped dried Mission figs
  • 3/4 cup natural chunky peanut butter
  • 1/4 cup low-fat milk
  • 1 large egg
  • 1/2 cup honey
  • Finely shredded zest from 1 lemon
  • 1/2 lemon squeezed for fresh lemon juice
Here's how you do it: 
In a large bowl, stir together oats, flour, baking powder, salt, peanuts, cranberries, and figs until well blended.
In a separate bowl beat together peanut butter, milk, egg, honey, lemon zest, and lemon juice until well blended.
Add flour mixture to peanut butter mixture and beat until completely blended. Scrape dough into pan and, with wet fingers or a rubber spatula, pat to fill pan completely and evenly (dough is sticky, so you may need to wash your hands). Chill dough until firm, about 20 minutes.
Meanwhile, preheat oven to 300°.  Take pan out of fridge and cut bars Place bars about 1 in. apart on a baking sheet lined with parchment.
Bake bars until lightly browned and somewhat firm to touch, about 20 minutes. Remove from oven and let cool completely.
Make ahead: Store airtight up to 2 weeks or freeze.

These went quick on the bike ride, so I'm guessing they were ok!

Friday, February 8, 2013

CEC Camp 2013 - Day 5


So today is pretty much my ideal day.  Coffee, swim, computer time, yoga, massage, and soon to be nap.   No complaints here.  I'm going to be all rested up and relaxed to get rolling on a big weekend of work.

We started with a great swim this morning....Cliff threw in some interesting tactics to make the yards go by quickly, including some pace-lining and some 50's swimming in 'formation'.  I had never done the formation swimming, but found it very useful, since many times in a race you are not right perfectly behind the person next to you.  Getting used to swimming straight and working with the people around you is a great skill.  The main set was 7x200, 1-3 at 1500m effort on 2:45, 1 easy, 5-7 descend on 2:45.  It was rough, and got ugly, but it got done.

Round 2 of yoga....awesome.  Seriously this Yoga Oasis has it figured out.  $5 classes, and they fill up and it gets so many people practicing yoga!  They know...once you're hooked, you're hooked and the people will keep coming.

Thanks to a fellow camper here, I found an awesome massage therapist that has been working on pro triathletes for years and is awesome.  Let me know if you're in Tucson and need a contact...she know's what she's doing!

Well that's it, guys.  Thanks for reading this week and I'm looking forward to hopefully some exciting announcements soon as well as continuing with these camp updates.  What do u like most... workouts, food reports, actual data, the super amazing secret stuff the pros are doing, other ramblings???

LOVE the desert plants :) 
Have a great Friday!!

Camp totals: (added a couple things)
Swim: 19,300yds
Bike: 8.5hrs
Run: 2hr18min
Yoga: 2 hr
Nap: 4hr (doesn't include the nap I'm about to take)

Thursday, February 7, 2013

CEC CAMP 2013 - Day 4

HI!!  Well, camp is really underway now and I have luckily found myself in a pair of Sport Pump recovery boots....yep, I know people :)  Today went well and I was struck numerous times with the thought of just how lucky I am to be able to do what I do and have the support that I do.  So huge THANK YOU and MUCH LOVE to everyone in my life that helps make this life possible!!
Pre-ride shot...a little bundled up for the sub 50 degree start!

Today started on the bike.  Gates Pass, a couple McCain Loops, and 2x25 min intervals on Sandario....which translated for non-Tucson-ites means some hills, some flats, and 2 strong efforts on a pretty flat road.  In total it was a good 3 hours 30 minutes in the saddle.  I felt great today and am glad my legs are coming around.
Getting some instruction before the intervals
Intervals done.  We need water and snacks! 

We did a little run off the bike and then got on home for some food!!

I refueled with an avocado turkey burger and some fruits and veggies.  So Good! 

Later....short nap and somehow mustered up the energy to flounder around in the pool for a bit.  Also had a quick visit from fellow Wisconsinite,  Thomas Gerlach...who brought me some yummy popcorn to snack on!! 

And wow, did I mention how awesome these SportPump boots are???  

Tomorrow is a leg rest day.  BOOOYA!  Just swim, yoga and maybe a massage for me :) 

Just lovin' the desert!! 

Camp Totals:
Swim: 14,600yds
Bike: 8.5hrs
Run:  2hr 18min

Wednesday, February 6, 2013

CEC Camp 2013 - Day 3

Today:  Pushing my boundaries in the swim and run, yoga, and good eats!

Swim:   This was my longest and most challenging swim in a while.  You know that feeling when you know your stroke has fallen apart beyond any recognition but you are committed to finishing the set regardless...yeah that was me today.  Since I've been a swimming my whole life, I know that getting in the yards will get me into swim shape.  My technique is arms just aren't used to the yards.   (As a side note:  if you have not been a swimmer and your technique is not sound, this will not work for you and will end up being a waste of time...technique, then yards)

Here is how it went down:

2x400 warm up

2x (2x 50 fast on :40 4x 25 fast on :20---200 ez w/ drill choice :15)

4x ( ( 300--200--100 on 1:20) 50 ez between eachs set)
Build from 300-100.

400 c-d

YOGA:  I found a SWEET DEAL!  Yoga Oasis, $5 yoga hour.  It was amazing and just what I needed to clear the mind and refresh.   Highly recommended.

RUN:  This was after yoga...well not right after...I actually found a Buffalo Exchange store (amazing fun resale shop) that made me a little late for the run (OOOPS!!-  I did get a couple great tops tho!)  We hit the same loop as Monday...this time it was 1 loop easy, some pick-ups, then 1 loop hard.  Man, my run is not in shape.  This was tough and a good reminder that I have a ways to go.  Got in a long cool down and gave myself a little pep talk :)

GOOD EATS:  Had a great dinner with Timex teammate and friend Barry Siff and his wonderful wife tonight.  They always cook up something yummy and even impressed me with some delicious dessert tonight!
Yonanas!  Jammed in some frozen bananas and yogurt frozen in ice cube trays. 
Turns it into something very similar to ice cream...but healthy!!   I LOVE IT!! 

Camp totals:
Swim: 13,100 yds
Bike: 5 hr 
Run:  2 hr

Tuesday, February 5, 2013

CEC Camp 2013 - Day 2


Today started again in the pool with a strength swim session where we were able to use all of our 'toys'.  Bands, paddles, pull buoys, OH MY!   My arms and shoulders were feeling the burn for sure on this one, but it was overall an easy swim with no real hard intervals...since apparently tomorrows swim is going to be real tough (yikes.).

U of A Rec Center Pool. 
After the swim we had some time for a snack and I ventured to get some coffee.  This is where I got a little excitement with locking my keys in my car!!  Yep.  dumb.  Luckily my wonderful mother got me a AAA membership and they showed up in only 15, my lucky day??

We met for our ride at Miles Ahead Cyclery which is owned by a friend of Cliff's.  VERY nice and helpful!!  I love the Mt. Lemon ride, and the weather was amazing today.  Since we are easing into camp we only went up to mile 14 of the climb (real top is at ~mile 27 I think).  This was plenty.  Special thanks to Chris Bagg for the tasty burrito- had half at the top and half at the bottom!!   Here is what my ride looked like:

Power File from warm up, 14 miles up Mt Lemon and decent
Lauren and me at mile 14

Camp Totals:
Swim: 8500yds
Bike: 4hrs
Run: 50 min 

Monday, February 4, 2013

CEC Camp 2013 - Day 1

This will be quick...not much spare time since obviously The Bachelor was on and now it's bedtime!

Today marked the start of my train-cation here in Tucson under the expert direction of Cliff English and in the great company of some other pro triathletes.  We are at different levels of fitness, all with different race goals, but have come together to see what our bodies can do with a hard 3 week block of work!  I know I'm excited!!

We start each day with a swim outside at the University of Arizona Rec Center pool.  It's chilly here still in the mornings, but it makes the heated pool feel all the better.  Having been out of the swim for a while I'm easing back in, but still managed a 4k this's how it looked:

warm up:
2x400 swim choice
400 with drill
400 with kick

transition set:
2x(4x25 on 0:25 descend, 4x50 on 0:50, 4x25 on 0:20, 100 easy)

200 easy

Main set:  (I did only once through, others did twice through...I also went in the 'slow' lane to not completely shock my system and have some rest...hopefully by next week I can move to the faster pace!)
4x (125 on 1:50, 75 on 1:10)

Cool down

After the swim it was straight to our run.  Cliff found us a nice 2.8(ish) mile loop where we did ~1 loop warm up then a farlek run.  He hung back with me and worked a bit on head position and some technique...which I am really going to focus on during my time here- and really all the time.  So 2 loops of the run and done deal!  Felt great to be out in the sun and sweating!!

That was it for our coached workouts today.  I had some lunch, an epic nap, and made it out on a nice bike ride out and back on Gates Pass.  OOOFDA...for an easy ride I managed to get a good amount of climbing in, but that's why I'm here.

Camp Totals:
Swim: 4,000yds
Bike: 1 hr
Run: 50 min

Top of Gates Pass