T - 20 Week Countdown to Half-Ironman

20 Weeks to September 12th!!

Last week was a bit of a bust, with missing the Rutger's Unite Half Marathon due to back issues. But it has been getting better and since I was able to run 7.5 miles on Sunday - I think I will be good for Broad Street Run this Sunday!!

So now begins the 20 week plan. I got the plan from the Triathlete Magazine - Essential Week by Week Training Guide - by recommendation from Carol at Triathlon Training Blog (who by the way has a great blog). I am doing the HIM Level 6 plan.

...Here is the week 1 plan...

Monday - Off - yeah!
Tuesday - Swim (1700m - form workout) and Bike Power Intervals 1:10
Wednesday - Yoga (1 hr) and Run - 40 minute with 6x30s at Z5+
Thursday - Brick - 45/15 (Z2) and Strength Training (45 min)
Friday - Swim (2300 meters - Intervals) and Bike 1 hour Z2
Saturday - Bike - 1 hour 45 with a 30 min run both in Z2
Sunday - Broad Street 10 mile Run - (I am going to treat this like a long run - maybe stay within Z3)

So I spoke to my nutritionist and here were the comments for this upcoming week based on my training - I am going to try it and let you know how I do!!

Mon – Low carb, 5 meals, Protein/veggies ( you can include healthy fats )

Tues – I would still go with 3 protein/low glycemic carb meals / no carbs at night b/c you are just doing YOGA in the morning

Wed – Because you are running in the later part of the day.. first 3 meals, carbs / protein/limit fats ... 1 fruit post workout w/ protein but last meal no carbs

Thurs – All meals, protein / carbs / low fats for tomorrow 2 hour workout

Fri –Repeat diet from Thurs .. except at last two meals increase carbs by 15 gm for 10 mile race..

Sat – Repeat diet from Fri .. except at last two meals increase carbs by 15 gm for 10 mile race..

Sun –include electrolyte replacement, pedialyte ( lite ) I don't like the heavy sugar ones

But.. again.. the fuel from the previous days will be enough.. and we can deal w some pre workout low glycemic carbs.

I will keep you posted on any new recipes or tips I have on nutrition for the week!!

But I am too excited, I must share my latest purchase to celebrate the start of the tri season....

Sam Edelman - Kasi

HAHA! You thought I was going to say something to do with Triathlons...but these are just as wonderful....

However, I am keeping the shopping down as I have my eye on the prize - just waiting on some $$ from the IRS!!

Fueeeel Me, Seymor

Don't ask why I have Little Shop of Horrors in my head while I made this recipe. The original recipe comes from Clean Eating Magazine for Salmon dill spinach quesadillas. However, I had sushi the night before and wasn't much feeling very fishy, so I improvised as I usually do with recipes - what fun is it to follow an ACTUAL recipe (except when it comes to baking, of course). Maybe it's just a combination of being ADD and Italian...I hear they can be one and the same.

I digress...so after my 5 mile run at the canal while thinking of food the entire run, I hit up Wegmans and picked up a rotisserie chicken fro $4.99 (can't beat it - sooo good too).

Ingredients
Chicken breast from 1 rotisserie chicken (I used 1/2 and save the other half for lunch the next day) since it was just for me.
1 multigrain with flax flatbread (Flat Out! brand - low in carbs/higher in protein) cut in half.
1 tablespoon of olive oil
1/4 bag of baby spinach
5 artichoke hearts in brine - drained and chopped
2 plum tomatoes - chopped
About 1/4 cup of chopped dill
3 scallions chopped (mostly the whites with little green)
1 wedge of Laughing cow Light Garlic and Herb




Add olive oil over medium heat, let heat a little, throw in the chicken, dill, artichokes and spinach. Sautee for about 5 min.


Put into a bowl once sauteed and spinach wilts. Then place a little more olive oil and wipe the pan with a paper towel. Add the first half of the flatbread and toast for 1 min per side.

Add your mixture to last flatbread, add tomatoes, scallions. Cut up the cheese and place strategically on the mix and place the other flatbread on top. Use a flat spatula to press (almost like a panini) and then carefully flip over for another min. It may go all over a little so just get over being anal and put it of the dish and eat it separately...I didn't say this was perfect!!


I added some Fage 0% plain yogurt and my favorite salsa and cut into 4's. All in all I calculated it to be about 288 calories (depending on how much olive oil you use - this could go up about 20 calories and add a couple grams of fat) with 7 g of fat, 37g of protein and 24g of carb!!

And yes, I am somewhat obsessive of labels and calories, etc. I recently found Lose it! app for the iPhone!!! Awesome, I can input my foods and exercise just to make sure I am staying on track with my nutrition. It has so many foods already in the database so it can give you the carb/fat/protein content as well.

A few years ago I didn't care so much about food and triathlon training, but then I started gaining weight which was mostly due to not doing weights and so much cardio - you think you can eat alot of carbs, but in actuality you need more protein for your muscles for recovery and performance. I noticed I was really tired all the time. It seemed I wasn't getting enough protein. I learned so much by going to a nutritionist and learned how to better pair my food and adding more fat to my diet - like having egg yolk with the egg white omelette - what a concept haha. Don't get me wrong you still need the carbs but not always in the form of wheat! I started adding more grains (quinoa, barley, etc.) and have seen a difference.

A typical day might look like this:

AM - ezekial english muffin, PB2 (phenomenal peanut butter powder that can be added to a shake or add water to make your own peanut butter!!), 1 cup of Nancy's cottage cheese (with probiotics)

Snack - 1 cup of Fage 0% cottage cheese and 1/4 cup of blueberries

Lunch - Chicken, Spinach Dill Quesadillas

Snack - Gluten free Rice crackers with 2 tbsp of hummus and some carrots

Dinner - Salmon and quinoa with mushrooms, spinach and garlic and a small salad with vinegar or fat free calorie free salad dressing.

Snack - pro-pudding vanilla (at the Vitamin Shoppe) with cinnamon

Depending on the number of workouts in a day - I may have a protein/carb shake (200 calories - 20g/20g mix) after a hard workout.

and I am not a saint by any means - so vino or beer is usually added at least a 2-3 days a week :)

I recently talked to my nutrionist showing her my plan for the 1/2 ironman. She is going to be designing some different guidelines which I will be sharing with you all soon!!

Spring Is Here!

Be gone winter! That is the spell I cast as I was flighing from Rome to Philadelphia airport and miraculously I came home to 70+ degree weather!! Hmmm... guess my spells I learned from watching Charmed episodes worked...(just kidding...).

So what do we East Coasters do when the snow screws up your training...

1. We drink wonderful beers like Mad Elf and Allagash Curviex while watching football with family and friends and puppies!


2. Spend a tremendous amount of doing Spinervals on the indoor trainer with Christine.

3. Go to Atlantic City to see Jim Norton at the Borgata with your best buds and hubby.

4. Go to your husband's band - Beyond Dishonor and get knocked the f* out by a stupid kid

......the day before your 17th high school reunion



5. Create the most fabulous running mixes while still trying to get some long runs on the canal and park which has now become a lake.

Best of Running Mix - 1.2 hours

1. Walking on Air ....Kerli
2. Treason.................Velvet Chain
3. Too Drunk to F**k..Dead Kennedys
4. Sugarhigh.....Coyote Shivers
5. She's my Ex....All
6. She....Green Day
7. Rich Girls....The Virgins
8. Punk Rock Girl...The Dead Milkmen
9. Party at Ground Zero...Fishbone
10. The Number of the Beast...Iron Maiden
11. Mr. Integrity....L7
12. A Little Bit More....Jamie Lidell
13. Kickstart My Heart...Motley Crue
14. I'm Not a Punk....Descendents
15. I'm Not a Loser....Descendents
16. Hit....The Sugarcubes
17. Don't Know How to Party...Mighty Mighty Bosstones
18. Cupid De Locke....Smashing Pumpkins
19. Chump...Green Day
20. Christie Road...Green Day
21. Breaking the Law ....Judas Priest
22. Aces High...Iron Maiden

At first I stressed out about not having enough time to even get in a run; however in the end I realized that I wasn't sitting on my ass - my feet did plenty of walking, ate my share of protein and carbs and I drank plenty of anti-oxidants.

Where else can you get thongs from a vending machine.

That being said I had a great rest of the week with training once I was home. I did 6 mile hill run with 9:30 min miles in some wind, a 2000 meter swim workout (Swim Workouts in a Binder - Endurance Form 4 with some alterations), hour bike at 95 cadence and Z2, and today a tempo run with 8:20 min/miles! Now for my long run and long ride this weekend - in 80degree weather!

Welcome Back Spring!! I missed you but had a pretty fantastic Winter!