Saturday, April 21, 2012


Good news: I am now officially a sprint triathlon participate!!!

More Good news: I swam, biked, and ran the whole course without any need to stop for cramps or fatigue!

And Even More Good News: I was the LAST person to finish. Why this is good news for me because I set out to complete all the events in a timely manner. 1:38 in my opinion is a very timely manner :-) in addition there were only 14 relays/single participates. Last out of 14- not to bad, not to bad.

The Vega Sport powders were a big help in keeping me fueled because I feel terrific after the race.

For the rest of my day I hope to take a nap when Rocket takes his nap.

Lee and Rocket came down to the race with me and they were a big motivation so I am thanking them both for their support!

Have a great day!

Friday, April 20, 2012

Preparing for Sprint-Tri the night before

Packing in cooler:

1)Salad with beans and veggies for car ride back

2)Vega Sport Performance (pre, sustain, recover)

3)Hm omega 3 raw bars that I made using a recipe off of Choosing Raw

4)Pear and Orange

5)Best Life's Plant protein powder with my shaker

6)36 oz of ice cold water

7)Green juice ice cubes for my water bottle during my bike ride (best ice cube idea ever!)

8)Green smoothie: kale, spinach, blueberries, banana, mango, water

For breakfast: plan eating this 3 hours before race begins at 7am.

1)Overnight oats: soy yogurt, oatmeal, chia seeds, strawberries, date paste, crumbled omega 3 bar on top

Honestly I am over packing food wise because I am trying to anticipate my food needs post race.

In my duffle bag:

Extra socks, sports bar, running shorts, running tights, long sleeve tee, tank top, flip flops for post race ride home.

I am wearing my swim suit, a pair of shorts, and a long sleeve t-shirt with my running shoes.

Went to sleep at 7pm, so about 5 hours ago and I woke up at 10:30. I have been up since with jitters!!!

Must go back to sleep. My alarm is set for 4:15 and I leave the house at 5:15am.

Post race updates to follow sometime around noon!!

Thursday, April 12, 2012

Week training plan before the 21st Sprint-Tri

Week of May 16th- May 22nd

Monday: 30 minute full body weight training using light weights or body weight (think pushups, pushups, walking lunges with dumbbells) and lap swimming for 400meters

Tuesday: Run/walk for 4 miles

Wednesday: Spin Class (approx 25-30 minutes) and core workout for 10 minutes

Thursday: REST

Friday: 1 mile walk and Hatha yoga afterwards

Saturday: SPRINT-TRI. 150m swim, 10.5mi bike ride, 5k run

Sunday: REST or Yoga series as needed

My next post will cover helpful suggestions and tips on comPLETING or compPETING in a sprint triathlon :)

Sunday, April 8, 2012

Training Plan for My Sprint Triathlon

10 more days until I will be swimming 150m, biking 10.5mi, and running 3.1mi one right after the other. And for the most part I feel like I am prepared. This Saturday I was able to take my Cannondale hybrid bike out for a LONG ride. My intent was to go 25 minutes in one direction and then turn around. Distance was kind of a priority but because my iPhone gps can be faulty, time was more of a reliable measurement. The road cycling distance which I later plotted on a map was a little over 8 miles. This is the furthest I have ever rode a bike so I am pretty stoked that I accomplished it. The extra 2 miles will be completely achievable!

On Sunday I was able to get a 2.5 mile interval run in and than later a brief but intense upper body workout.

This week is my last week to truly push myself in workouts before tapering the following week before the race.

Monday and Tuesday I took a much needed break before my training began again.

Wednesday I had Spin class and an intensive core and upper body workout.

Tomorrow I will be swimming and doing a lower body plyo workout.

Friday the plan is to do a 3.5 mile run with the last mile 200 meter speed intervals.

Saturday is all about the 11 mile bike ride. 3 more miles than the Saturday before and I know I will be able to do it.

Sunday will be my rest day.

Until then happy exercising and eating whole nutrient dense foods!

Tuesday, April 3, 2012

Flex Mama Flex!

I am going to let the photo's taken speak for themseleves ;-)

My past few posts have been food related but I asure you that I am still hitting the weights hard and running, swimming, and biking with GUSTO.  Today I saw a flier for a sprint triathlon that my university is hosting the 21st of April---That is 18 days away!! Whoa whoa that makes me a little nervous but all in all I know I can complete the race.  As specified on the flier the race will consist of a 150meter swim (usually sprint tri's are 1/2 mile), 10.5 mile bike ride, and a 5k or 3.1 mile run/walk.  The swimming and running-check! The biking is going to be my weak link since I have only biked about 6 miles max so far.  For the next 12 days I will be concentrating on speed intervals in the pool and track and getting my biking up to 8, 10, and then 12 miles--tall order I know! Right before the race I will be giving myself 6 days of easy run/walking, swimming, and biking right- this is refered to as tapering. 

I had already planned to post my workout for the next month but that is going to be revised slightly in order to fit more cyling into the week. 

Until next time :)

Monday, April 2, 2012

Does someone want PIZZA...I do!

A few posts ago I mentioned how I was kind of having a pizza crazing. At the time I was also having a polenta craving so the polenta pizza was made. This time what I really really wanted was the chewy pizza crust, the sweet pasta sauce, and some really good cheez :-). This pizza that I made this time around had all those things and bonus was super easy to make. And did I mention DELICIOUS, because in case you were wondering it was!


1) Mostly whole wheat crust Pizza Crust
(1 giant pizza or two medium size- I made two medium)
2) Newman's Own Sockaroni pasta sauce
3) Mozz -style cheez Mozz Cheez
4) Veggie toppings of your choice. I used broccoli, Roma tomatoes, orange pepper

Because I made two medium size pizzas the second one I did something a little different.  I downloaded many vegan food apps as I was transitioning and there are oodles of recipes I have yet to try.  On the VeganYumYum app there is a recipe for white bean pesto and asparagus tart that I have been eying for months.  I finally made it and instead of puff pastry which the recipe calls for I used the whole pizza dough keeping it on the thick side. 

White bean pesto and asparagus tart.  I only used half the the white bean spread since I had split the pizza dough recipe in half.  After sprinkling nutritional yeast and my favorite all purpose seasoning: Zatarins Creole Seasoning it was PERFECT. 
I hope you get to try these pizza recipes out. Homemade is always worth the trouble.

My next post I will get back to discussing my current training plan which is centered on me completing in a Sprint Triathlon.  If you noted I said completing and not competing :) It will be my first so my focus is just on completing the race and not necessarily placing in it YET!!