Saturday, August 24, 2013

Rolling with life as it is.....

dirty laundry
Life is complicated, can be challenging and at times overwhelming but it can also be fulfilling, rewarding, entertaining and a lot of fun.  My life is all of the above.   I try to roll with challenges but recently they seem to be steamrolling over me. I am getting good at taking things in stride..... so with that I am not racing Las Vegas.  I have gone from ambivalent to highly motivated, excited and ready to embrace the heat to well....there is more to life than triathlon.  That more if family-  Focus on the Family.... I think there is a Christian based

organization that offers books, counseling and assistance, but this is my own focus.  I realize this is vague but I cannot air my dirty laundry on the enough said.  No Vegas for me.

So without the looming idea excitement of Worlds 70.3 I am not committed to swim,bike,run, rest, stay my plan is no sleep this is not by choice,  random training and living day to day. But I am committed to being Vegan!!! And I am loving it.   Plants are good and I feel good.   I am eating a lot of avocados..hope that is okay. Avo with salt and lime spread on organic bread is the bomb.  I went to make guac the other night but was shy on avocados so I started chopping what I had in the fridge....  tomatoes from the garden, peppers from neighbors garden, sweet onion,  cilantro, roasted corn (cut off an ear of corn and cooked on high in  pan until roasted),  salt, lime, chululu sauce and pepper.  It was a salsa, salad...delicious!   Starbucks is out- Soy latte does not do it for me. Starbucks when will you get Almond Milk?  I do like the Refreshers -  I have realized Starbucks is an experience not just the coffee, I like working there for a few hours... I digress.

only sometime 
Training wise....well I also overdid the running a bit - Tahoe coupled with long trail run coupled with AFC 1/2 and my right ITB went crazy.... add 1 day of Crossfit when I was "stressed out" and that day included 400m sprints x 15 overhead squats with weight x 5.  I showed up angry and I took it out on the workout....the last 400m sprint I could feel things that were not right.  Whamo - painful ITB, swollen knee and lesson learned.   Dr Wells treated me and told me NO running or riding  suggested I consider taking a few days off.  AH.... crap!  So I swam and did CF on Friday (all upper body) and Saturday I did not ride - started my day with Dog Beach and followed it up with a Yoga double.... Sculpt followed by Fusion.  Talk about sweat!!   2 hours in 105+ Good stuff!

Sunday is a yoga date + breakfast with Riley :)  Love that kid 

Thursday, August 22, 2013

What a difference a year makes....

Just about a year ago I drove to CO with JD, an excited, young, eager college Freshman. He was ready to take on the world and start his "adult" life.  High expectations of himself and grand plans.  He had a  challenging or somewhat normal freshman filled with experimentation, learning, understanding that you have to go to class, growing, testing and trying to find himself.

As summer came around he was talking of living abroad, staying in CO or adventuring someplace.  But the reality of debt and too much fun was looming over him so he headed home.  Coming home is a harsh reality for the parents and the kid alike.  We expected our kid to come home changed but still somewhat the same and he expected to return to a college dorm. We were both surprised and had a lot of adjusting to do.  Yes is an "adult" by law but certainly not by action and yes is is somewhat financially supporting himself but not by any means 100%. We had many, many conversations about what supporting yourself REALLY means.   So we set rules and boundaries  he balked, we flexed and came to an "agreement" of sorts.  Curfew was too early for him and too late for us- as any parent knows we don't really sleep until our chickens are in.  Many sleepless nights... 

As a parent my job was basically done...he was not listening and is nearly 19 yet he still is a kid and needs guidance.  So how much can we still "parent" and influence and how much do we love and support.  A fine line and one that causes havoc.  Again, where is manual on how to manage this stage of parenting?  We loved, we battled, we struggled and made memories.   He fell in love and debated not returning to CO a few times and the day before departure was still ambivalent.  We had many late nights due to "issues" but also many listening, offering suggestions and working out options.  

He needed to go .... I had to be tough in saying if he stayed it would NOT be like summer. Early curfew (my terms), school full time, working full time, household responsibilities, no "sleep overs" And if you don't follow the rules, you are out.  I would love to have him stay, he is my son, but he needs to go and continue to grow, learn and he may fall down again and again but that is how men are made.  With a heavy heart he drove away, with his awesome housemate who was with us for 5 days and his puppy Diego... (don't get me started on that one)

Kids bring so much joy....but they also test, try and push us in way that are unimaginable. I planned on solid sleeping but not so much- that will come.  Life right is not about swim,bike run but about family. 

Sunday, August 18, 2013

Vegan Update

Day 6 and doing great.....what is hard about this..

Dairy is easy....vegan is harder.  I love cheese, yogurt and NF milk in my Mocha- but that is part of why I am doing this- it is not easy. ( I need more challenge  in my life as if 2 teenagers, a mom with a broken hip , 2 jobs and training for triathlon is just too easy)   I want to experience a plant based diet for health but also for moral reasons - and that is where the no dairy comes in.  More grains for sure.....but I like grain and am happy to have more.

Staples in my house- avocado, nuts, Nuttzo butter, sweet potatoes and the various fruits and veggies...tonight we made the yams/navy beans/flax/walnuts/cumin/salt/pepper/onion burgers. Recipe from Runners World We grilled them up with almond cheese, added avo + lettuce  and they were delicious!  Alongside we had roasted red potatoes/onions and big salad of
kale/tomatoes/peppers/scallion/almonds/mango with EVO + apple cider vinegar and avocado. JD and his buddies grilled steak but I was happy with my selection.   I am thankful 1- wine is vegan and 2 - black licorice is too.  I was quite upset to see milk my my Dark Chocolate Acai berries- argh!

Last night was tough at Brigantine... I was dying for ceviche and Cioppino.  No vegan options so I had a terrible chopped salad, bread and overcooked veggies  JD was fish tacos and the location in Del Mar was great for his room ate Raj from CO.  But it was an expensive, terrible, meal.

I wish I could say I had a killer AFC 1/2 today on my new diet.....but the race that turned training run that turned to a 10 mile run + 3 mile walk had nothing to do with plants but more to do with crushing it in Tahoe backed up with 2 days of Crossfit and my legs are toast - with Vegas 3 weeks away there is nothing to prove and too many mistakes to be made. So at mile 10 I pulled off my chip and walked and saved my dying legs.  Time to listen to my inner-coach.....tomorrow is DAY OFF.  Dog Beach early before a crazy day of work. coaching, taking Mom to Dr and who knows what else....

Friday, August 16, 2013

Careful what you wish for.....

So I was ambivalent about competing in the Ironman 70.3 World Championships 9/8 in Las Vegas for a number of reasons..

1:  It will be hot, f'ing hot, Africa hot and I don't like hot
2: Was there in 2011 and it was one of my worst races and for some reasons I am not dying to get revenge and make it better
3: Life has been complicated and training was becoming a stress vs de- stress.  

So I decided to take a wait and see attitude.  I already paid (have to when you "claim" you spot" and that was that...plan was 2 weeks out assess and see
1: how is training going- this is NOT a race to show up for under trained-  tough bike and tougher run and did I mention the heat? 
2: hope to find a place to stay....

So - training has been going  well -  Our Tahoe trip I was not expecting solid training and I got in a killer ride + 2 hour trail run at 8000 ft and they went great.  So I came back ready to find a place to stay..... Well Wed night Leslie texted me  "so I guess you are not racing Vegas as you are not on the start list"  What???? "bibs are up and you are not there"  OMG....I 100% spaced on the "claim your spot" letter that I got when I paid.  I have done this 3x for Kona and 1x for Vegas so I cannot blame rookie move.  Not only had the date passed but I had zero clue where the letter was.... panic set it.  I tore apart every bag, purse and possible location for the letter, emailed Ironman begging a way 2am I remembered I took a photo of the letter and sure enough it was on my phone. I hopped out of bed and tried to register, even thought the cut off date was Aug 7.  Accepted my registration and I am in!  I should feel elated to have the opportunity to be racing at the World Championships adjust your freaking attitude Dunkle

Back to bed and laid there....wait am I sure?  Well I am now.  Even though I have to take red-eye after the race to Ft Myers FL for a 5 day meeting, even though it will be hot, even though I am once again doubting my training...I am IN!!

So 3 weeks to race day.....Crossfit 2x this week and I cannot lift my arms (pull ups and burpee WOD) and my swim today was easily 5 sec/100 slow, my glutes are on fire ( back squats, dead lifts - thank you)  But I missed 3 weeks of CF before Vineman and I committed to 2x for 4 weeks- will back off the final 2 weeks or 10 days before Vegas.  I was annihilated last week from the HERO WOD but thankfully am now just normal CF sore.  I really think it helped in Vineman and considering the hilly bike/run I think the added strength  will be helpful.  I have backed off Hot Yoga mainly due to time...but my plan is final 2 weeks to go every other day- taper in the heat-  without CF and less volume I will have more time and it should help with heat acclimation.

So 3.5 hour hilly ride tomorrow and then AFC 1/2 Marathon Sunday which I am running NOT racing- too tired and sore for that.  Goal is 1st 3 miles at steady pace and then see about picking it up to 70.3 goal pace- not sure that is doable now but will see. If not, then surely a 13 mile run with "friends" will be better than alone.  

Thursday, August 15, 2013

Going Vegan

Before all you carnivore paleo, gluten free or just normal people start the " you wont get enough protein", you need blah, blah, blah..... just let me try this again.  I was a vegetarian for years, which is quite easy as you have dairy- which means yogurt, cheese, chocolate etc... I was a vegan for a short time but I was not a good vegan, I did not like rough green veggies or beans- which are both critical for a healthy vegan diet.  I was also very poor so buying high quality food was a challenge - I was a starch vegan and that did not work.  I was a vegetarian for a while, during my early running career, and was injured frequently. At the time I was convinced by others that my injuries were due to my diet .... but now I know they were due to over striding in running- shin splints, stress fractures- classic injuries form poor form.

On our recent vacation (more about that later) I read Scott Jurek's recent book Eat & Run.  First off, the guy is an animal (but does not eat them)  Amazing to read about his Ultra running career. So impressive.  He eats a plant based diet and the book takes you through his choices and transformation. Riley has gone vegan and it seems I was leaning toward Paleo, but fundamentally the treatment of animals is not always that fair and can easily be manipulated. So then I wrestle with I can buy healthy but still the animal living conditions, hormones and impact on the environment (pigs)  really bothers me.  While I can buy organic and "free range" that still does not ensure fair treatment of animals, (for the majority of the population buys regular meat, poultry etc...  Read   Eating Animals for a good insight.

So why vegan....because of inhumane treatment of animals or because a plant based diet maybe better for me.  Both!  I want to try it and see....

Day 1-  this does not include beverages (water, electrolytes etc)
Coffee- almond milk and splash of whole foods non dairy hazelnut creamer
Lara Bar before my bike ride - dates, peanuts, unsweetened chocolate, sugar, cocoa butter, vanilla and sea salt.
Spinach ( no egg whites which is my staple) , EVO, salt, chopped almonds
grapes, nectarine
large salad- mixed greens, tofu, beets, spinach, peppers, mushrooms, shredded unsweetened coconut, sugar snap peas-
dried fruit and nuts
1/2 whole wheat bagel with almond cheese
Lara bar - no non dairy sweets in the house (just returned from vacation - have not gone shopping)

Day 2 (so far)
Lara Bar pre crossfit + same coffee mixture
grapes - too many
more coffee
dried fruit and nuts (Costco sells the most amazing fruit and nut mix)
large bowl of tomatoes - I usually toss with balsamic, sea salt and feta - ah no feta so I mixed it up with hummus- worked well!! needed more salt but was good
Amy's Vegan pizza- (sprouts) shared with Riley and it was good- note that no cheese pizzas burn quickly on the top
Dinner planning on:
Sweet Potato Bean Burgers:  Steam or boil 2 medium peeled and chopped sweet potatoes until tender. Let cool, then mash together with 1 can (14 ounces) drained white navy beans. Stir in 2/3 cup wheat germ will sub flax seed , 1/2 cup chopped red onion, 1/2 cup chopped walnuts, 1 tablespoon Dijon mustard, 1 teaspoon ground cumin, and 1/4 teaspoon each salt and black pepper. Form into 6 patties and grill 4 minutes per side, or until crust is crispy. In a blender, combine 1 cup parsley, 1/3 cup olive oil, juice of 1/2 lemon, 1 chopped garlic clove, and 1/4 teaspoon salt. Blend until smooth and spoon onto burgers.
- Edamame roasted corn, tomato, black bean, red pepper salad, avocado salad

Goal is plant based - 3 weeks AND to avoid processed foods when I can. 

Lara Bar processed?  maybe but with 6 ingredients I feel okay
Amy's pizza- yes processed but organic and natural- 100% non GMO wheat flour dough topped with roasted veggies. 

Friday, August 9, 2013

Parenting teenagers is so.....

Yes I will leave that blank for now..... 

A day in the life of parenting teenagers.  Work day - alarm goes off LOUD- so loud I jump from my office( which is downstairs) .  But when you roll in at 12 or 2 am and have to be up at 7:30 well I guess you need LOUD.  Soon there after is a loud thump out of bed followed by a shower that uses 10x the water I use in a week.  If John is home he will bang on the door or the ceiling.... message get the F out. "huh?"  Soon followed by a mad dash to get out of the house...late, late.. "where are my keys?" "Of F forgot my bathing suit.." etc. sheer panic and barely awake.  I calmly sit in my office digging my nails into my hands, grinding my teeth  waiting for them to tear out of the house for work safely without running over a neighborhood dog or worse.    And the house is quiet again...

After work- heavy, heavy sighs and complaints about their ever so stressful 4-6 hour work day at the Country Club.  I empathize about how hard it is while grinding my teeth and digging my nails into my already bloodied hands. and they should feel good about working.  

The late afternoon is either downtime Xbox game playing, Netflix or a nap   or more likely out of here ASAP to "chill", "hang"  With curfews of 12 and 2 I can be assured that each will roll in in 11:59 and 1:59 (maybe "I am an adult after all - why do I need a curfew"....  dont get me started on the definition of an adult - it is not being 18!)

I am generally a tired triathlete  and like/hope to be in bed by 9... which usually works but then I have an alarm for 11:55 (is R home?) and 1:55 ( is JD home ) if I'm lucky I sleep a few hours, toss and turn until the kids are home. Finally after the kids are in I hope for REM sleep- until 5 when my day usually starts.  Although when R is out and about I get texts with her updating me on her location... Sometimes hourly- sigh.  Sleep is disruptive to say the least. 

The battle of will you be here for dinner? Response "why?"  We'll it would be nice to see you - "why?" You are my kid and I have not had a conversation that was not over texting in days.  "Why again?"  ... " ok If you really want me to.  What is the latest I can be home and when can I go out again?"   I swear there was a time my kids were clingy, hanging on me all the time, mommy, mommy, mommy... And all I wanted was a few minutes of peace.. well now if I am lucky a few minutes of conversation- once a week.  Now I get to text them freely and with bribery of food maybe have a fave to face dinner once a week.  

They do clean up ( although being at home only 8 hours a day - sleeping) does not allow for much messing up. They will do chores when asked, or texted I should say. The familiar note on the counter is passé (and goes unread) 

We are off to Caples Lake in Tahoe for 5 days in a lakefront cabin with no cell coverage and limited wi-fi so am hoping for the best.  Packing cards  and a few games...#imissmykids 

Thursday, August 1, 2013 Lynne Cox

I am committed to 2x a week ....I LOVE Crossfit but so struggle with the outcome.  The training is fun, challenging and always different.  And then I wait to see how sore and debilitated I will be.  Tuesday we did sled pulls for time with increasing weight.  I did NOT go crazy. I paced myself and stayed strong and steady.   I thought ok not too bad....  which is pretty much the usual until the next day when I "crawl" out of bed.... ouch, ouch, ouch.....

And coupled with the overhead press I am trashed once again.  Rolled out on a ride and it was just plain hard.  The power was there but it was a struggle due to deep soreness.  

My "box" does not post the workouts prior which is good and bad.  The good is that I may not show up if I saw some of the workouts and the idea of surprise makes it a little fun and makes me a tiny bit anxious when  I walk in each day.  The anticipation is fun.  The downside is a heavy leg workout may leave me destroyed for my next run or ride.   Not sure which is a world where I plan SO much I am liking the unplanned Crossfit.

Update on Vegas 70.3's Worlds....for now I am not committing.  Yes I qualified and paid but am not committed to racing.  Life right now is over the top busy and stressful with a lot of family issues.  Once the race became an added stress I knew it was time to re-think it.  I need less stress not more.   I am training but not the way I want to I am going to take it day by day and keep family first for now and see where the training falls.  The training I want to do it not feasible right now and I wrestle with racing a World Championship not 100% ready.  Time will tell and the good news it we are driving so I can make the call at any time.....

Lynne Cox spoke at the TCSD meeting last night as she kicked off her book tour.  Talk about an inspiration....Swimming to Antarctica is a must read for anyone but especially a swimmer.  There are not many swimming hero's but she is one to me.  In fact when she signed my book  I was emotional with tears when expressing my admiration.  Not only does she attempt the impossible- swimming in the Bering Sea but she is calling for attention to water quality - making water safer around the world.  An athlete with a message.  

More from Boulder....Lydiard Coaching Training

So after we perfected natural running on ourselves and on others we did some solid reviewing on the course and closed out this portion.  2 hours for dinner and then the next class began: Lydiard Coaching.  

Arthur Leslie Lydiard, ONZ, OBE (6 July 1917 – 11 December 2004) was a New Zealand runner and athletics coach. He has been lauded as one of the outstanding athletics coaches of all time and is credited with popularizing the sport of running and making it commonplace across the sporting world. His training methods are based on a strong endurance base and periodization

Lydiard's ground-breaking impact on distance running was recognized by Runner's World, which hailed him as All-time best running coach. 

You are training to race. Don't race your training.
One of Lydiard's many quotes

The conditioning phase of Lydiard's system is known as base training, as it creates the foundation for all subsequent training. Lydiard's emphasis on an endurance base for his athletes, combined with his introduction of periodization in the training of distance runners, were the decisive elements in the world-beating success of the athletes he coached or influenced

Periodization comprises emphasizing different aspects of training in successive phases as an athlete approaches an intended target race. After the base training phase, Lydiard advocated four weeks of strength work. This included hill running and springing, followed by a maximum of four weeks of anaerobic training (Lydiard found through physiological testing that four weeks was the maximum amount of anaerobic development needed—any more caused negative effects such a decrease in aerobic enzymes and increased mental stress, often referred to as burnout, due to lowered blood pH).  How many of us do week after week of anaerobic training.... track workouts every week all year long? 

Then followed a co-ordination phase of six weeks in which anaerobic work and volume taper off and the athlete races each week, learning from each race to fine-tune himself or herself for the target race.  
It's not best athlete who wins, but the best prepared

I heard this many times from coach KP

For those of us who coach/train using periodization this it not too far off..... but is a running program vs triathlon.  But it does not seem hard to apply the principals and key factors to swim,bike, run.

with 2+ years coaching and 7 years racing...... we often do NOT build the foundation because aerobic training can be boring..long and slow.  We in general are impatient and want results NOW.  We also tend to train the same way, week after week with long run, long ride, track workout, hill workout- every week thus.  But I am excited about the long term approach with Lydiard- build the foundation and then work from there. 

The teachers were amazing.... Lorraine Moller - 4 x Olympic Marathoner form NZ and Nobby Hashizume a long time elite running coach from Japan.  

So I just need to pass my test and I will be a Level II Lydiard Coach!