*Luckily for me Godzilla and Transformers moved into the apartment above me. Throughout the night they took down Tokyo and quite possibly my bedroom which landed me an hour maybe two of solid sleep. Most of the day was spent with my coffee cup glued to my hand.
*I get paid to shop all day - shop for my passion - triathlon. Isn't this what living the dream is all about?
*Great food pairings are like great friends
Bratwurst & mustard -Mmmm mustard. Any kind will do but my personal favs are Honey-Dijon, sweet/hot, ground mustard seed, good 'ol Franz yellow mustard. Am I missing out on any others?
Cantaloupe & Prosciutto - Served cold with the prosciutto wrapped around the melon.
Bacon Vodka (yes that is correct) & Jalapeño Vodka & V8
Ok, so the pairing has now become three's a company. These 3 make the BEST bloody mary.
Peanut Butter & Whole Grain Pasta
Ok, I drizzle agave nectar on it too....so yummy!
Chocolate Chip cookies & Milk -
Does that need an explanation?
Wasabi & Soy Sauce -
Together I could probably eat this on anything - ooo pizza would be good!
Dark Chocolate & Espresso beans
Endorphins + caffeine
Jalapeño Jelly & Toast
A lot of spicy, a little sweet and some whole grain goodness - kind of like me!
M & M's
Hehe, had to throw that out there, couldn't resist.
I'm hungry, yet again.
And now for actual training
Evening Bike Ride - Marine Drive 25 miles - easy
Max watts 292/ Norm avg watts 145/ avg watts 137
Max HR 164/ Avg HR 137
Inside the mind of Kat...enter at your own risk.
Wednesday, July 8, 2009
Tuesday, July 7, 2009
Swimming, Running, Flying...Oh My!
AM Swim
8 x 500's - Eh slow 8:40, 8:45, 8:47, 8:42, 8:50, 8:57, 9:02 - ugh 9:07; 45 rests
Apparently two hard ciders last night was one too many.
Total yardage - 4,000
Evening Trail Run - 65 min tempo on the Wildwood Trail - 7.25 miles
5 min easy warm up Z2 (140-155)
20 mins Z3 (170-180)
10 min easy float (150-160)
20 mins Z3 (170-180)
10 min easy cool down with the last 1/4 being a sprint - best way to end a run!
My energy was restored by the evening run - I <3 flying
BTW, I've been stuck on AC/DC lately, what gives?
8 x 500's - Eh slow 8:40, 8:45, 8:47, 8:42, 8:50, 8:57, 9:02 - ugh 9:07; 45 rests
Apparently two hard ciders last night was one too many.
Total yardage - 4,000
Evening Trail Run - 65 min tempo on the Wildwood Trail - 7.25 miles
5 min easy warm up Z2 (140-155)
20 mins Z3 (170-180)
10 min easy float (150-160)
20 mins Z3 (170-180)
10 min easy cool down with the last 1/4 being a sprint - best way to end a run!
My energy was restored by the evening run - I <3 flying
BTW, I've been stuck on AC/DC lately, what gives?
Sunday, July 5, 2009
Lazy Sunday
After 4 hours of sleep and a spectacular 4th of July I found my way home :) managed to get an additional 2 hour power nap.
The afternoon was spent being lazy on Sauvie's Island. I swam about an hour of open water. At first I was going to swim sans wetsuit but after being in the water a couple minutes I found it to be too cold. Not only that but the currant was strong, I was tired and rockin a hangover, I needed the security blank. To give you an idea of how strong the Columbia currant was it took us 32 mins going out only 16 mins to come back. Experienced "real" open water as Roxy (Mark's dog) swam over me and kept tickling my toes, it was pretty badass to have a dog swim by your side, she's a strong swimmer. Mark, maybe she could each you a thing or toe :) J/K!
Post swim I laid out on the beach and took another Kat nap. Finished the island adventure with blueberry picking.
"Oompa loompa doo-ba-dee-doo
I’ve got a perfect puzzle for you
Oompa loompa doo-ba-dee-dee
If you are wise you’ll listen to me"
Hehe, For every blueberry Mark picked 5 went into his stomach...I was pretty sure he was going to turn into a blueberry by the end of the night. I haven't heard from him since so this is very well possible. Kat 2.5lbs of blueberrys - Mark 1lb. Muahaha You may have owne me on the cherry pit spitting contest but I walked away with all the blueberries!
The best way to end a lazy and relaxing day is at Gustav's for a massive Bratwurst - when a girl craves a sausage she's got to have it. Go BIG or Go home! :D
The afternoon was spent being lazy on Sauvie's Island. I swam about an hour of open water. At first I was going to swim sans wetsuit but after being in the water a couple minutes I found it to be too cold. Not only that but the currant was strong, I was tired and rockin a hangover, I needed the security blank. To give you an idea of how strong the Columbia currant was it took us 32 mins going out only 16 mins to come back. Experienced "real" open water as Roxy (Mark's dog) swam over me and kept tickling my toes, it was pretty badass to have a dog swim by your side, she's a strong swimmer. Mark, maybe she could each you a thing or toe :) J/K!
Post swim I laid out on the beach and took another Kat nap. Finished the island adventure with blueberry picking.
"Oompa loompa doo-ba-dee-doo
I’ve got a perfect puzzle for you
Oompa loompa doo-ba-dee-dee
If you are wise you’ll listen to me"
Hehe, For every blueberry Mark picked 5 went into his stomach...I was pretty sure he was going to turn into a blueberry by the end of the night. I haven't heard from him since so this is very well possible. Kat 2.5lbs of blueberrys - Mark 1lb. Muahaha You may have owne me on the cherry pit spitting contest but I walked away with all the blueberries!
The best way to end a lazy and relaxing day is at Gustav's for a massive Bratwurst - when a girl craves a sausage she's got to have it. Go BIG or Go home! :D
Saturday, July 4, 2009
LSD on Wildwood
3 hour LSD run on the Wildwood Trail - 17.75 miles a tad bit over 10 min miles avg'ing a 147 HR :)
*Started the run early - 7am to beat the heat. It's going to be another mid 90's scorcher today and I had enough "heat" training yesterday. I started the run mid 60s and ended mid 80s. Luckily the shading in the forest keeps the temp down 5-10 degrees
*Consumed 1550mg of sodium and 48 oz of water, I have realized that sodium is my bff while training-unlike a man a can't seem to get enough of it. 300 kcal in GU (2 of with were Roctane - I <3 my Roctane!), I did eat a sizable breakfast an hour before running.
*I've found I highly enjoy running long without music. 3 hours is a lot of time to think about things and with a lot of things on mind I find it therapeutic.
*I was waiting for the run to get hard. I figured by mile 15 or so I'd have some kind of pain....in my feet, or my back, or my legs (especially after all the climbing yesterday) or massive fatigue, but I didn't. I felt as good at mile 17.75 as I did at mile 1. I managed nutrition/hydration and intensity very well.
*On the way home I picked up 28lbs of ice and indulged in another 15 minute ice bath. My legs felt fine but I almost always get DOMS, prevention is key.
Now it's time for a nap. I hope later I can find some pool to pass out at.
*Started the run early - 7am to beat the heat. It's going to be another mid 90's scorcher today and I had enough "heat" training yesterday. I started the run mid 60s and ended mid 80s. Luckily the shading in the forest keeps the temp down 5-10 degrees
*Consumed 1550mg of sodium and 48 oz of water, I have realized that sodium is my bff while training-unlike a man a can't seem to get enough of it. 300 kcal in GU (2 of with were Roctane - I <3 my Roctane!), I did eat a sizable breakfast an hour before running.
*I've found I highly enjoy running long without music. 3 hours is a lot of time to think about things and with a lot of things on mind I find it therapeutic.
*I was waiting for the run to get hard. I figured by mile 15 or so I'd have some kind of pain....in my feet, or my back, or my legs (especially after all the climbing yesterday) or massive fatigue, but I didn't. I felt as good at mile 17.75 as I did at mile 1. I managed nutrition/hydration and intensity very well.
*On the way home I picked up 28lbs of ice and indulged in another 15 minute ice bath. My legs felt fine but I almost always get DOMS, prevention is key.
Now it's time for a nap. I hope later I can find some pool to pass out at.
Friday, July 3, 2009
Vitamin D does a body good
67ish mile ride from Edgefield out to Bull Run and then some - 9000+ ft of elevation gain
Nice little recovery ride :) Seriously, I took it pretty easy. I may have gotten out of the saddle once or twice but for the most part I was glued down. It was hot today, something like 95 and we were riding in it by 3 o'clock. Today nutrition/hydration was managed well. I stuck with Malto 80kcal every 20-30 mins along with massive salt sticks. In the end I consumed 760kcal, expended 2300 kcal and took in 2300mg of sodium along with somewhere around 150 oz of water...not counting the water we hijacked.
Max watts 386 (see, I was a good girl)/Avg watts 127 - normalized avg 150
Ride highlights
*Vitamin D - it was a beautiful day!
*Watching Mark antagonize every animal we rode by. We had a cow charge at us! Thankfully there was electrical barb wire to stop it.
*Climb after climb after climb - it was actually pretty badass, except for the last one. The last long climb had no shade, straight sun and it was HOT
*Hijacking the water hose, itt's good to have water
*Attempting to cycle-cross our bikes down to the river. Jumping in the river, it was so cold! Utopia!
Ride lowlights
*Booyah! Didn't have any :) ...ok wait, I did have fear when we rode underneath some power lines and you could hear them sizzle.
Post ride we recovered at McMennamins with a pint of beer/hard cider and cajunized tots.
On to work#2 -
1 hour open water swim - sans wetsuit
It was just too damn hot to wear a wetsuit so I just swam in my swimsuit. Again I took it easy, by the end of the hour I was tired...by body is tired.
Recovered with Mark's kickass lasagna, thanks for sharing.
Now I'm going to lay my head dow on my blissful pillow and hope to get some solid sleep. I've got to get up early for a very long run before it gets to hot again!
Nice little recovery ride :) Seriously, I took it pretty easy. I may have gotten out of the saddle once or twice but for the most part I was glued down. It was hot today, something like 95 and we were riding in it by 3 o'clock. Today nutrition/hydration was managed well. I stuck with Malto 80kcal every 20-30 mins along with massive salt sticks. In the end I consumed 760kcal, expended 2300 kcal and took in 2300mg of sodium along with somewhere around 150 oz of water...not counting the water we hijacked.
Max watts 386 (see, I was a good girl)/Avg watts 127 - normalized avg 150
Ride highlights
*Vitamin D - it was a beautiful day!
*Watching Mark antagonize every animal we rode by. We had a cow charge at us! Thankfully there was electrical barb wire to stop it.
*Climb after climb after climb - it was actually pretty badass, except for the last one. The last long climb had no shade, straight sun and it was HOT
*Hijacking the water hose, itt's good to have water
*Attempting to cycle-cross our bikes down to the river. Jumping in the river, it was so cold! Utopia!
Ride lowlights
*Booyah! Didn't have any :) ...ok wait, I did have fear when we rode underneath some power lines and you could hear them sizzle.
Post ride we recovered at McMennamins with a pint of beer/hard cider and cajunized tots.
On to work#2 -
1 hour open water swim - sans wetsuit
It was just too damn hot to wear a wetsuit so I just swam in my swimsuit. Again I took it easy, by the end of the hour I was tired...by body is tired.
Recovered with Mark's kickass lasagna, thanks for sharing.
Now I'm going to lay my head dow on my blissful pillow and hope to get some solid sleep. I've got to get up early for a very long run before it gets to hot again!
Thursday, July 2, 2009
A smile says a thousand words
AM Run - 60 mins easy
I don't recall the last time that I slept as solid as last night. Waking up was hard...I got my full 8 hours in but felt pretty groggy. This feeling lasted for the first half of my run. Energy is lacking. I know this is to be expected after last weekend. I'm rather happy that my strength and building phase is over and I can enjoy the LSD work.
PM swim - Splashed around for 2000 yards :)
I leave you with a picture my friend Kelly took of me right before I changed into my wetsuit for the Pac Crest Olympic - I really like this picture because inside I was scared shitless....yet you can't see it from my smile :)
I don't recall the last time that I slept as solid as last night. Waking up was hard...I got my full 8 hours in but felt pretty groggy. This feeling lasted for the first half of my run. Energy is lacking. I know this is to be expected after last weekend. I'm rather happy that my strength and building phase is over and I can enjoy the LSD work.
PM swim - Splashed around for 2000 yards :)
I leave you with a picture my friend Kelly took of me right before I changed into my wetsuit for the Pac Crest Olympic - I really like this picture because inside I was scared shitless....yet you can't see it from my smile :)
Wednesday, July 1, 2009
Evening ride into the sunset
This was supposed to be recovery but the wind and hills had another plan for me. I took it easy as really that's all I have in me. Today I was tired, pretty much all day. I've heard of delayed on set muscle soreness but delayed on set fatigue? Ugh, fatigue is no fun at all. Even though my tail was draggin' pretty much all day I still had enjoyable ride. I spun up the hills and glided up, down and all around the Skyline rollers. I think at several points I had a ghost following me around trying to push me off my bike, stupid wind.
26 miles 1500+ of elevation gain
Max watts 356/ Normalized avg watts 159 / avg watts 136
Max HR 179 (first big hill, my legs nor lungs were warmed up yet)/ avg HR 145
I'm discontent with a whole lot right now, I hope I can come to my senses and figure things out soon.
26 miles 1500+ of elevation gain
Max watts 356/ Normalized avg watts 159 / avg watts 136
Max HR 179 (first big hill, my legs nor lungs were warmed up yet)/ avg HR 145
I'm discontent with a whole lot right now, I hope I can come to my senses and figure things out soon.
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