Essential Sports Nutrition


Things I Love

Happy Valentine's day! First off, my thoughts go out to all the families and friends of those who lost their lives in the recent plane crash. It was just in the airport this past week that I told Karel how much I love watching people in the airport. I always wonder why people are traveling...are they are visiting or going home? Who they are going to see? Is this a happy trip, boring trip, stressful trip, exciting trip or sad trip? Is this a business or pleasure trip? Has this person ever flown before or is this a trip to a new place? I like trying to figure out why a person is flying. After reading the stories of the victims, I believe that everyone has a story. You never know who is on your plane and if you are lucky enough to sit by me, I will let you share your story to me :) (I love talking to people next to me on the plane).

Things I Love (in no particular order after my top 3):
1) My family (mom, dad and aaron) and relatives
2) Karel (my hubby forever)
3) Campy, Smudla and all my fishies
4) Triathlons
5) Swimming first thing in the morning
6) Running first thing in the morning
7) Cycling with Karel
8) Traveling
9) Animals (any kind)
10) Saving animals
11) Being a vegetarian
12) Being a student
13) Knowing that I will be done with school in Dec. '09
14) Living in Florida
15) Wearing shorts year-round
16) Yogurt ice cream w/ cereal
17) Watching movies
18) Watching TV in the evenings
19) Writing emails
20) Anything related to nutrition
21) Cooking
22) My friends
23) Meeting new people
24) Public speaking
25) Writing
26) Helping people
27) Sunny 70-degree days and Cold 30-degree nights
28) Going to the Y
29) Sleeping
30) Being outside
31) Rainy days...after my morning training
32) Training first thing in the morning
33) Long weekend training
34) Pancakes after training
35) Happy, not-rude, optimistic people
36) People who support and encourage me
37) Learning from people smarter than me (that's lots of people!)
38) Meeting people
39) Close friends
40) Living each day as if it was my last


Good to be back

Although vacations are great, it is always nice to be back to my normal routine. However, I find myself being less obsessive about "training" when I am away from my home and I really enjoy a change of scenery every now and then. Exercise and healthy eating are two big parts of my life so I don't really mind taking away the "disciplined" training routine every now and then. I know that I will always exercise, choose healthy foods (and a few sweet treats) and get plenty of sleep when I am away. I might be boring but it is really nice to not loose touch of my normal lifestyle when I am away.
So, back home and Campy is one happy doggy. We have gone on a bunch of walks and he is full of smiles. Smudla is still with my parents since she LOVES having a big house to call her own. Karel has a race near my parents on Sunday so he will bring her home on Sun. I am missing her as well.
Training is going well and I hope I picked up a few red blood cells with all that altitude training. On wed. I tried to sleep in just enough to wake up without an alarm and I was at the pool at 8am. We got home at 12:30pm on Tuesday evening, after driving 4 hours after we landed in Tampa. However, I felt ok at 6am but stayed in bed until 7am. The swim on Wed was relaxing and I somehow kept myself in the pool for 2600 yards. I then went grocery shopping since we finished all our food before we left.
Because I didn't feel like running on Wed. (hill workout) I decided to run first thing on Thurs morning. I did my 50 min run on the treadmill and I felt super good.
The workout was a bit challenging but I really liked it.
10 min warm-up @ 1%
Main set 2x's:
10 min @ 2%
2 min @ 4%
2 min @ 6%
6 min recovery @ 1%

I managed to squeeze in almost 6 miles for my hill workout and it really felt good to do this run first thing in the morning. After the run I needed to get on my bike for the first time in a week in a half. I decided to ride my road bike and draft off Karel and Jeff. I did a quick 28 miles and I was suprised how good I felt on my bike. It is always nice taking some time off from structured training. I was also amazed that my power was pretty high, although I was drafting. The wind was from all directions but I was super happy to wear a short sleeve jersey and shorts. It has been in the upper 70's here and I forgot how much I really do love my sandals and shorts on a daily basis :)

This morning we had a chilly swim. Once again, the temps were a bit cool for me. I like it around 78 degrees but it felt like 74..brrrr.
I must have counted the yardage wrong as I was swimming in circles for 90 minutes this morning because our 3400 practice became a 4200 practice one I re-counted the main set yardage. I guess my brain was frozen. I was pooped at the end and I had really tired arms.
200 warm-up
5 x 100's pull on 1:30
6 x 50's mid-pool working on turns
Main set 4x's:
3 x 100's on 1:30
2 x 50's on :40 (just touch and go)
100 all-out
100 recovery

After the swim I ran an easy 2.5 miles and lifted a bit. I'm really looking forward to this weekend. Nothing super long but I am happy to be on my bike for 3:30 on Sat and to run long on Sunday.

Here are a few of my favorite picks from our trip:


Cooking with Marni

I wish I had my own show on the food network but for now...enjoy my "show" on!

Beginner Triathlete


Honeymoon is over

What great fun we had here! We spent most of our time in the snow in the morning and then relaxed in the evening. There was lots of eating (healthy and yummy food of course), lots of warm coffee and lots of pictures.
Totals for our trip:
Hours cross country skiing - 7 1/2
Hours on the slopes - 4
Movies watched - 4
Hours on the computer - 3 (love that one!!!)
Pictures taken - 100+
Money spent on activities - ??????
Money spent on food - $50 (love that one even more!!!)
How many times we ate out - 1
How many times I talked about Campy - too many to count :)

Time to head to the airport for a 2 hour and 5 hour flight. Then, get our animals and get in the car for a 4 hour car ride. Errr...traveling.