Swim, Wash, Rinse, Condition, Repeat.

On the power cords, for "Fun Friday."

I know.  I've been a bad blogger lately.  As I predicted in an earlier post, life is busy and just keeps on getting busy-er.  Like you, I have lots of happenings in my life to occupy my time.  Family, friends, working, coaching track, training, church(ing), eating and not nearly enough sleeping have been keeping me on my toes and in my swimsuit, daily.

Last tri season, I had fairly solid races as a local age-group athlete.  But...my swim was LACKING, lagging, way behind my competition.  Can't tell you how discouraged I was at times and how often I felt like quitting the swim and taking up duathlon.  However, I am very fortunate that some of my teammates (also dear friends) and husband encouraged me not to give up swimming.  They also didn't push me and tell me what to do.  For me, that's key.  I am admittedly a stubborn person and I like to push myself, in my own time, on my own terms (don't we all?).

Thanks to Jessi for taking the swim pics of me!

In April when our masters swim practices switched from late night sessions on M-W-F to early morning on Monday-Friday, I decided that I would seriously go to work on that crappy swim of mine.  I'm a month into the five-days-a-week program (6 days including open-water swims on Sunday:) and finally noticing some improvements in my form, power and speed in the water.  I'm still a huge work in progress.  I am dedicated, motivated and adamant that I will become a better, faster, stronger swimmer.

Technique and skills that I am working on in the water=>

• a strong, powerful & long pull
• a solid catch followed by high elbows, IN the water
• streamlined & balanced body position
• a steady, efficient, from the hips flutter kick - with a "thump!"
• rotating rather than wiggling ;)
• increasing my distance per stroke
• finishing my release phase, each stroke

See?  I have MUCH to do to improve. 

Amidst swimming my arms off, I am also biking and running aplenty.  I have a few sprint and Olympic distance triathlons on my race calendar and my very first half ironman race slated for August 1st at Troika.  Wish me well toward my goals, and best wishes that you accomplish all of yours!

Big Sandy is a switch-hitting, bar bouncing bitch!

Tum Tum

That was the best quote from today's sixty-six mile ride, compliments of my friend, Adam.  A few weeks ago, Erica, a pal of mine asked me to ride the Lilac 66 miler with her + run for 25 minutes afterwards.  Since I'm a sucker and a dumbass, I said yes.  Until this morning, the longest ride I had ever rode my bike was 60 miles and that was last season.  Anyway, I ended up being glad that I was doing the ride, because on Wednesday night after slurping two/too many cocktails, I signed up for my first 1/2 IM: Troika.  So, obviously I need to get out and ride long.

 The crew at the best aid station, they even had chocolate no-bakes, yum :)

Well, as Erica, Adam, Jen and I were rolling along the first few miles we kept talking about our first climb, up Big Sandy.  Eventually, Adam told us that every time I said "Big Sandy" he pictured this switch-hitting, bar bouncing, big-ass bitch!  Hilarious.  And you know what?  She wasn't that bitchy today.  The hill that we didn't know about out in buttfuckingegypt wasn't quite as pleasant though.  As anyone who knows me knows, I have NO sense of direction.  So, I'd love to explain where this 2.5-3 mile hill was, but I have no idea.  I'm guessing somewhere near Reardan or Mule Days or Steve's former home :).

 A sky view from the bridge at Deep Creek

The weather and company for the ride could not have been more ideal.  We didn't kill ourselves out there, trying to ride the mileage in a certain time or race each other.  It was just a solid way to enjoy the beautiful, sunny morning, get in some necessary miles and spend time with really lovely people.

 Erica, Jen & Adam

First race of 2010.

Tri State Outfitters Duathlon...

I messed around deciding whether or not to race at the duathlon.  Historically, the bike course is not ideal for making me feel good about myself, for whatever reason I am not at all powerful on that ride.  It is seriously hard to start the race season discouraged with my race results.  However, I came to the conclusion that it is way more important to test myself and get real honest about my bike fitness, than to worry about my fragile ego.  

The first run went as well as I could have planned.  I felt strong and worked hard, with my HR redlining the whole time.  Run #1 = 2 miles = 15:02


The bike ride turned out exactly as I expected.  I wasn't strong or fast, but I worked as hard as I could and earned the pace/time I ended up with.   I know by now that it takes me until almost 1/3 of the way into race season before my biking feels comparable to my running.  I want to be stronger at an earlier time this season, so I am working harder to get there faster, but I have sooooo much work to do!  Anyway, during the bike ride, I got passed by 5 women.  I knew I could obviously run faster than all of those women, because I was in front of them on the bike ride, until they passed me ;).  When I was going into transition at the end of my ride, I saw Greg taking pictures and I told him, "I have some women to catch on the run."  He agreed.  Bike = 12 miles = 41:10 

As soon as I left the transition area, I knew I would be working to roll out a solid run and recapture the places I had lost in the women's race during the bike.  I was spent though and I didn't feel lots of zip in my legs.  However, I was able to pass all the women I was chasing.  Caught the last one within about 200 yards from the finish line.  Run #2 = 15:40
 Race Results: 5th OA, 1st AG

I was pretty stoked to race in my new Brooks PACE team running kit, and super pleased with the new arm warmers, racing singlet and T6 Racer shoes!  I felt light, but perfectly dressed for the temps and pace of the race.

 I'm not unhappy with my decision to make the duathlon my first race of 2010.  I have LOADS of work to do in all three sports, but that's good to know, or rather to confirm.  I'll be back on the bike/run course for a triathlon in mid-April and anxious to make some necessary improvements.

A Week in Pictures

I'm not gonna lie, life has been crazier than ever lately, so no time to make a new wordy post.  However, I'm not complaining either.  I choose to fill up my time.

Green Bluff gorgeousness, mid-week no less.  Riding with Greg, heavenly.  Thanks to aerodynamics, sometimes I'm even pulling up front (me on my tt bike, Greg on his mountain bike...due to a little broken wrist issue).





There's been some time spent in the pool.










Even one last Whitworth Masters late night swim happened.  We switch to early mornings next month.  Whoo hoo!!












This fashion faux-pas combo is compliments of: nice-ish weather (too warm for tights, too cold for shorts), stacked-up laundry (no clean capris), and sore calves.  A girl's gotta run, despite the little obstacles along the way :)



See that tiny yellow speck on a tiny bike?  That's me.  Beyond warm for this time of the year here, and another sweet northern ride.






Colbert, right before a hail storm hit us.  Lucky for us, we were only a few miles from home.











On our way into Riverside, shoooooot!!!  Poor Greg.






I think it's only gonna get busier this season, but I don't think I would enjoy it much any other way!

Go Bananas!

As I attempt to fuel my body with healthy foods that will help me feel and perform optimally, I still love me some sweet treats now and then.  Lately, I've been trying out healthier alternatives in my baking.  This is probably just my way of justifying consumption of baked goods, but who crrres?  Anyway, I've tweaked one of my favorite banana bread recipes, using substitutes for white flour, fat and eggs.  I have baked this bread recipe three times and each time, it's quite delicious.  So, it's tried and true.

Please keep in mind that I am NOT a baking guru, nor am I claiming to be.  I am also aware that it's possible to go sugar-free and totally substitute the fat, but I choose to maintain the integrity of the recipe and its flavor :).

Makes two loaves.  Share one or freeze it.  Now, don't go spoiling the "healthiness" of the bread recipe by smothering it with butter when you eat it, that ain't cool.

You can use the same substitutes for fat, white flour and eggs when you make chocolate chip cookies too.  Try using non-fat vanilla yogurt, whole wheat flour, and flaxseed/water instead.  I've done it, and it's real good.

Healthier Banana Bread

Ingredients:
•    2 ¼ cups whole wheat flour + 1 cup all-purpose flour
•    2 teaspoons baking soda
•    1/2 teaspoon cinnamon
•    ¼ teaspoon nutmeg
•    1/2 teaspoon salt
•    4 TBSP milled/ground flaxseed, thoroughly mixed with 12 TBSP warm water (1:3 ratio)
•    1 1/3 cup brown sugar + 1 cup white sugar
•    1 cup non-fat vanilla yogurt
•    3 cups coarsely mashed very ripe bananas (6 large)
•    1/4 cup vegetable oil
•    2 teaspoons vanilla
•    1 1/3 cups walnuts (4 ounces), toasted (optional) and chopped
 
Preparation:
Preheat oven to 350°F. Coat two (9- by 5- by 3-inch) metal loaf pans with non-stick cooking spray, then dust with flour, knocking out excess.
Sift together 3 1/4 cups flour, baking soda, cinnamon, nutmeg, and salt into a bowl.
Beat together eggs, flaxseed/water, and sugars in bowl of electric mixer at medium-high speed until very thick and pale and mixture forms a ribbon when beater is lifted, about 10 minutes. Reduce speed to low and add yogurt and oil in a slow stream, mixing, then mix in bananas, and vanilla. Remove bowl from mixer and fold in flour mixture and walnuts gently but thoroughly.
Divide batter between loaf pans, spreading evenly, and bake in middle of oven until golden brown and a toothpick or sharp knife comes out clean, 55-65 minutes.
Cool loaves in pans on a rack 10 minutes, then turn out onto rack. Turn loaves right side up and cool completely.

Going Solo.

I stopped in the middle of a looooong hill climb to take this picture, for you, to enjoy the 

gorgeous scenery that today had to offer me on my ride.  You're welcome :)

After a ridiculously busy and stressful work week, added with completing my board duties for our triathlon meeting, I needed to get out and get some serious training in the bank.  I wanted the weekend to be made up of training, eating and sleeping.  A bit of fun was thrown in too, with some great friends, for good measure.  But basically, I left work on Friday and scheduled my weekend around my training goals.

Friday = an hour run to the pool, alone, in the sunshine + 1.5 hours in the pool completing sets of 500's for lots of much-needed focus on my technique
Saturday = 2 + hours riding my new tt bike on the northern prairie of Spokane, alone, sun & greenery all around
Sunday = 2 + hours riding my bike again + 30 minutes transition run, alone, another amazingly sunny-licious day

It is during the time I am going solo that I am completely grateful for my life.  For the greatness that is running and swimming and riding and just being able to do what I love to do.  For having the kind of people in my life that either understand or relate to this journey.

3 minutes.

Whitworth masters swim practice.
Monday night.
As promised from coach Kevin.
One Mile Time Trial.
I didn't complain when he called out our main set.
I had made up my mind to be positive and not show my self-doubt.
Remembered the last mile time trial, three months ago. 
Disappointing.
Lots of practices since then.
More focused.
I swam steady.
I swam scared.
I swam faster.
3 minutes.