Big weekend ahead

Tomorrow I have race. Finally..I need to get all this stress out of my system!
2.5 mile ocean swim at Jacksonville beach. I am ready to see where I am at. This worries me a bit because I know I will re-evaluate my training if I don't have a great time but that is what I do. I guess it makes me work harder but the time is running out. If anything, I can look back on all this IM training and feel confident that I did everything I could to stay balanced with my life and get my body strong for an IM.
After the swim I will bike 112 miles. I promised myself that I would never train past 1pm on the weekend. That's just too much time to be out doing the "tri" thing because my mind would be spinning in circles of all of the homework, studying and reports that are due. Plus, I would miss Campy the whole time I was gone. I'm a very hard-working, type A person so I'm always on a schedule, with my to-do lists and I am a huge planner. Ask any of my friends (and Karel) and I'm always thinking of plans in my head. I guess this planning has prevented me from just going with the flow on the weekends and as much as I would love to hang around the beach or play in the pool after a workout, it's more like "how early do I need to get up to be home at X-time to study".
Well folks....my school days are coming to an end and tomorrow I give myself permission to be a triathlete.
Hoping that the rain holds off (since it rains everyday here from 3-5pm), I am looking forward to IM training at its finest. I've never done 2/3rds of an IM in one day but I guess its worth a try. My piriformis syndrome is hardly noticeable and without a lot of patience, ice and stretching I can run again. It's no 7 min mile but to run with pain/discomfort or tightening-up at a 8-8:15 min/mile pace, I'm head over heels about my progress. With 30 days to go and running 3 days a week, I couldn't be more happy with my situation. Still frustrating at times, why it just won't disappear, but every day I have a frustrating thought I just think it could be a lot worse. Libby wasn't able to work on me this week due to her crazy schedule but she is my miracle worker for getting me to where I am now. Also, the strength exercises for my butt and hips have done wonders and I never thought I could feel so strong with a slight injury.
Anyways, back to the workout.
This will be a long morning/afternoon but with all of my homework/assignments/papers/projects turned in for the week (deadline is mon) I can hopefully train with a clear mind. Well, I do have an exam on Mon but I think I'll be fine studying before and after the NBC broadcast of IG Atlanta on Sunday.

I never thought that IM training would be a luxury for me compared to my dietetic program. I am so excited for IMKY I can hardly contain myself. However, I have a feeling in 1 week, when I am finished with my program, all will change. I start taper 1 week from Mon which means that my race is drawing near and even with my third IM, the nerves will be with me until I arrive at the race venue.

Have a great weekend everyone! Don't forget to tune into NBC on Sunday!!
*BTW-Karel is racing in Clermont this weekend. Criterium on sat and road race on Sunday. Good luck Karel!! Stay cool in the crazy Clermont Heat!

IG Atlanta NBC Sunday!

TUNE INTO THE AFLAC IRON GIRL ATLANTA NBC BROADCAST

Check out a preview...
http://www.youtube.com/watch?v=RxRjQArQKZE
The broadcast of the third annual Aflac Iron Girl Atlanta Triathlon will air this Sunday, Aug. 2, from 2 to 3 p.m. ET on NBC Sports. (Check your local listings for additional details).

The telecast will showcase a highly competitive professional field as well as a diverse group of athletes varying in age and fitness level.

Viewers will watch stories of athletes who have overcome adversity, as well as gain inspiration from women who have adopted healthy, active lifestyles and more.

The sold-out all-women's event brought more than 1,200 participants to Lake Lanier Islands Resort, located 45 minutes northeast of Atlanta, Ga., to compete in a 1/3-mile swim, 18-mile bike and 3-mile run.

Featured in the broadcast:

* 1st-place-finisher, Mirinda Carfrae, 28, AUS, (1:13:55): Carfrae is a multiple Ironman 70.3 champion, as well as the winner of the 2007 Ford Ironman World Championship 70.3. In 2008, Carfrae won the inaugural Aflac Iron Girl Las Vegas Triathlon.
* 2nd-place-finisher, Pip Taylor, 29, AUS, (1:14:56): With a swimming background, Taylor has earned top placements at well-known events such as the Iron Girl Columbia Triathlon, Eagleman Ironman 70.3 and the Aflac Iron Girl Las Vegas Triathlon.
* 3rd-place-finisher, Michellie Jones, 39, AUS, (1:18:06): An Olympic silver medalist, Jones has mastered a variety of distances. Boasting top Ironman and 70.3 finishes, she placed second in her debut at the Ford Ironman World Championship in 2005 and returned the following year to win the title. In 2007, Jones won the title at the inaugural Iron Girl Atlanta Triathlon.
* 4th-place-finisher, Samantha McGlone, 29, CAN, (1:20:11): The 2006 Ford Ironman World Championship 70.3 titleholder, McGlone has earned multiple Ironman 70.3 victories, as well as a second place finish at the world's most challenging endurance event, the Ford Ironman World Championship.
* 5th-place-finisher, Kate Major, 31, AUS, (1:21:41): Major's talent at both the Ironman and 70.3 disciplines, coupled with her natural athletic ability, makes her a formidable opponent at any event. With multiple titles, and three Ironman World Championship podium finishes on her race resume, Major is often deemed part of "triathlon's next generation."

Stuffed Shells

When I was young, my mom would make tofu-stuffed shells once a week. I LOVED the mix of the jumbo shells, marina sauce and cheese. I didn't really know what tofu was when I was young so I guess I didn't mind it.
This recipe is perfect when you are looking for comfort food and you want to feel satisfied without a lot of carb calories. It is easy to overdo it when eating pasta since the feeling of fullness/satisfaction doesn't usually come until you've devoured at least 4 servings pasta and well over 800 calories.
When was the last time you ate pasta at a restaurant? Did you have one of the following?
Ruby Tuesday: Roma Chicken Alfredo Pasta - 968 calories, 43 grams fat
Sbarro: Spaghetti with Chicken Parmesan - 930 calories, 36 grams fat
Ruby Tuesday: Chicken Parmesan with Pasta - 1275 calories, 82 grams fat
Buca Di Beppo: Macaroni Rosa (serves 2) - 2036 calories, 119 grams fat
Romano's Macaroni Grill: Eggplant Parmesan - 1240 calories, 64 grams fat
Olive Garden: Chicken Alfredo - 1430 calories

How bout my version of stuffed shells? Best part about these shells, you only need to eat 3-4 of them to feel satisfied when served with a large dinner salad w/ nuts, chickpeas and your choice of vegetarian or animal protein (ex. veggie burger, chicken). Also, if you have kids, this is the perfect meal to hide nutrients. Rather than telling your kids you are having stuffed shells with tofu, tell them that you are having pizza shells. Because tofu doesn't have a taste, they will think that the white stuff is cheese :) However, when you cook for your kids, be sure to tell them why it is important to eat healthy food and give them options to eat a little of everything rather than eating just one thing. Serve broccoli on the side of their plate and in the shell. If they choose not to eat the broccoli on the side of the plant they will never know that they had it in the shells!
Also, when you serve the shells to your self, serve the shells on a small plate rather than a large dinner plate. Often we eat with our eyes and putting 3-4 shells on a large plate will make you feel like you aren't eating enough but with 3-4 shells on a small plate and a large bowl with a dinner salad you will feel satisfied with lots of great nutrients.

Stuffed shells
Jumbo shells - Plan 4 shells per person
1 cup broccoli chopped (you could also add shredded carrots)
1 container firm tofu
2a-4 cloves garlic (chopped)
3/4 cup chopped onion (purple or white)
1 cup mushrooms
Parmesan cheese
Marinara sauce
Shredded cheese
Pepper

1. Pre-heat oven to 350 degrees.
2. In boiling water, add your shells to a pot and reduce heat to medium until shells are Al Dente (a little firm). Turn off heat and empty water when noodles are done cooking.
3. In a microwavable bowl, heat broccoli, garlic, mushrooms and onion for 45-60 seconds.
4. Crumble tofu in bowl with broccoli. Add 2-3 spoonfuls Parmesan (about 2 tbsp) and a little pepper (to your liking). Stir.
5. In a baking dish (circular or rectangular), spoon around 1 cup marina sauce to cover the bottom of the the dish.
6. Arrange shells (open side up) in the dish. Spoon veggie/tofu mixture into shell to fill the shell. First fill all shells to the top and then add more to stuff the shells.
7. Cook shells for around 15 minutes. Avoid cooking too long that shells become too hard.
8. Turn off oven and spoon a few spoonfuls marinara sauce on shells. Sprinkle 1 handful (around 1/2 cup) cheese over shells while still in the oven.
9. Serve when cheese is melted and enjoy!

Ramble

Things are good right now. Training is part of my routine, which I am happy about. After 3 weeks of the piriformis syndrome, and excellent results with PT from Libby, I am getting back into the swing of things. I did a long run on sat of 10.5 miles. Not a typical pre-IM training run, but I will take it. I was able to keep a good pace and I only had to stretch from mile 5-10 at the mile mark. I didn't have to walk, which was good. Stretching at each mile was a way for me to not freak myself out that I would hurt myself again. I'm just too afraid to run through anything so I stop myself before anything would start to hurt. Luckily, no pain or discomfort, just a little tightening in my leg...which I am use to.
Biking is going great! For the first time, I am actually excited to push it on the bike at IM. A whole 112 miles to myself and I'm not afraid to be out there, doing my thing. The past two IM's I was so ready to be off my bike and run. With 2 more weeks of training before taper, I hope things keep looking up with my training....since I am doing everything and anything to take good care of myself.

Although IMKY is in my mind, school is quickly coming to an end and I can't wait to be done!!! You would think that the IM training is consuming my life but instead I spend 8-10 hours a day on school-related work and try to squeeze in a few hours of training during the week. As for the weekend, well, I get home rather late in the morning but it is straight to studying and writing papers for the rest of the day. I was totally pooped this weekend with my first long run on sat (with a 20 mile easy 16-17mph spin) and 70 mile bike + 30 min water jog on sun. I could hardly keep my eyes open all day and trying to understand and remember info wasn't easy.

I am realizing that water jogging is much more difficult than I thought it would be. My legs were trashed after my 30 min jog after my bike on Sun. I have been water jogging every other day and land running in between. Let's just say that my legs are getting a workout and I'm not losing fitness from the water jogging! I've actually read many research studies where pre-injured runners water jogged and maintained their VO2 (max oxygen consumption) during the period of no land running. They came back at the same fitness as before the injury. So, I guess there is hope.

I hope everyone enjoyed the tour. What will we watch now??? I guess it is back to my reality shows to clear my mind from my books. My DVR is in overload with so many shows that I have taped but have yet to watch. I guess I will have something to do during my taper in 2 weeks.

For now, my excitement is growing for my dietetic program to be overwith!! I have learned so much and I know the day after class is overwith, I will miss it. I haven't had a break from school in almost a year and a half so I am super excited for a little break before I apply in Sept. for the Mayo Clinic internship.

And for my last ramble, I am super happy for Angela B. (http://angesdrivetotri.blogspot.com/)
Ange was my first nutrition consultation on BeginnerTriathlete when we launched the sport nutrition program. I have worked with her on her daily diet and her training diet. We worked together to prepare her for her first half ironman and then for her first world championships 70.3. Due to her exceptional talent and determination I knew she would do great at IM lake placid, which was yesterday. Ange has a great coach, Jen Harrison (http://www.jenharrison.com/) who helped Ange get her body into IM shape. Drumroll please...Ange qualified for Kona in her first IM and placed 2nd in the 35-39 age group. This mother of 3 boys finished in 10:46!! I'm sure she will post her race report this week and I can't wait to hear all about it. I just love when I can help people reach their dreams and goals. Most of all, when it comes to IM nutrition (which I feel 100% confident about in helping others), there must be an understanding of what your body needs before and during the race but additionally, what you need to do when x-happens. The day before IM Ange and I talked on the phone about the typical IM nutrition-related problems (cramping, bloating, dizziness, bonking) and how to deal with them. I would say that most people suffer from one of those problems (if not all) during an IM but a successful IM performance (regardless of time) comes when you know what to do when those things happen so that you can reach the finish line. Ange told me she had good and bad moments but based on her time, I know she did the right thing. Great job ange!!
And to all the other athletes out there....keep working on your nutrition so you can have a great race day performance!

Back to the books.....

Chicken Taco Salad

Salads are an easy pick when trying to add more vitamins and minerals to your diet. You probably order fat-free dressing or dressing on the side in order to save calories. But some salads at fast-food and restaurants have the healthy ingredients in the inside but the killer calories come from the outside. Yes, I'm talking about the Taco Salad.
Before I turned "healthy" (circa 2000), I always struggled finding food when on the road. I traveled a lot for swim meets or my brothers gymnastics meets and I wasn't a big fan of salads. Now I don't like fast food salads because they are expensive and all I get are a few shredded carrots and tomatoes on a bed of browning ice burg lettuce. Then, however, I wanted cheese, cheese and more cheese and that wasn't found in salad. I've been a vegetarian since I was 12 years old and for the first 8 years of my "meat-free life" I ate a lot of pasta, cheese, pizza and well, more cheese. Luckily, my outside's looked ok because I swam around 8000-10,000 yards 5 days a week(competitive swimming in HS and college), however, I could only imagine what all those frozen bagel bites (remember those?) and extra cheese slices of Papa John's did to my insides. When I was younger I would always order taco salads because well, they were so filling. I got my yummy cheese in the inside and I loved the crunch of the outside. Now, I know better. Thank goodness for a self-desire at the age of 20 to become a healthy vegetarian athlete.
Think twice (or 3 times) next time you order a taco salad (fast food or restaurant) for a healthy lunch/dinner...
Hardee's Taco Salad:
Calories - 1090
Fat - 80g
Saturated fat - 19g
Sodium - 1950mg

Taco Bell Taco Salad:
Calories - 850
Fat - 52g
Sodium - 2250mg

Comparison at Dunkin donuts:
3 Chocolate Kreme filled - 930 calories
25 Cinnamon Cake Munchkins - 75 grams fat

So, if you are in the mood for a taco salad, I created one just for you!

Chicken Taco Salad
Chicken breast
1/2 can chickpeas (you can use any type of bean)
1 cup corn
1/3 cup purple onion (sliced)
2 cloves garlic (chopped)
Romaine lettuce
1 tbsp olive oil
Cayenne/pepper/chili flakes
Salsa
Shredded cheese (taco, mexican)

1. Cook chicken breast to your liking. I used olive oil and lemon pepper. After cooking, remove from pan. If you have a vegetarian in the house, cook meat on another pan than veggies.
2. On a non-stick skillet, heat to medium high. Pour olive oil on pan.
3. Cook chickpeas, onions, corn and garlic until golden brown. Season with cayenne/pepper/chili flakes.
4. On a bed of lettuce, scoop a few spoonfuls veggie mixture on top.
5. Top with chicken. You can either cut the chicken into pieces or use strips of chicken.
6. Take your favorite chip/cracker (ex. garlic wheat thins or baked chips) and crumble a small handful chips on top.
7. Finish with a few spoonfuls salsa and shredded cheese (not pictured in my picture).





Vegetarian version:
Substitute veggie burger and 2 egg whites for the chicken.


*Chips/crackers aren't part of our staple diet but because Karel brought them home the other day when Native Sun catered the WOW Trek Sale on sat, I decided to incorporate them in a meal. No sense wasting them. I love using new ingredients/foods in recipes!
ENJOY!

Egg salad

For the past month, Karel and I have been making egg salad. Each time is different with a new ingredient in our recipe. Last night I made a delicious and spicy egg salad which went great on top of a bed of spinach. Unfortunately, I didn't make enough and we have no leftovers.
Egg salad can be so healthy but if you buy it pre-made in the store or follow the basic egg salad recipe, you are likely to consume a lot of fat and calories.
Here's a typical egg salad recipe....

* 8 eggs
1 egg = 78 calories, 5.4g fat, 212mg cholesterol, 6.3g protein
* 1 tablespoon mayonnaise
1 tbsp = 90 calories, 10g fat
* 2 tablespoons prepared Dijon-style mustard
1 tsp = 5 calories, 120mg sodium
* 1 teaspoon dried dill weed
* 1 teaspoon paprika
* 1/2 red onion, minced

Here's my recipe....
*5 egg whites
1 egg white = 16 calories, 4g protein
*2 egg yokes
(Or 3 egg whites + 2 whole eggs)
*1/3 cup diced purple onion
*2 cloves garlic (diced)
*1/4 cup green peppers (diced)
*1/2 can of diced tomatoes and green chili's (you can use fresh but I happened to have a can in my pantry)
*1/2 tbsp olive oil Mayo (or fat-free mayo)
*2 tsp. spicy mustard
*1/8 cup fresh Parmesan cheese (you can use shredded or if you use it in a shaker, use 2 tbsp)
*Pepper and cayenne pepper

-To cook perfect hard boiled eggs, boil water in a pot. When the water is boiling, slowly add your eggs to the pot. I use a ladle (or any cooking spoon) to slowly drop the eggs into the water. When the eggs are added, turn down the heat to low and cook for 10-12 minutes. After the eggs are finished cooking, empty out the water and fill the pot with cold water for 2-3 minutes. When you are peeling your eggs, peel them under cold water. I have cracked my eggs by adding them too quickly to the water so another easy tip is to cook your eggs for 20 min. Turn the heat on high with the eggs already in the water. When the water boils, reduce the heat to low and cook for the remainder of the 20 minutes.
-Egg salad is best chilled so try to make the egg salad ahead of time, before eating it.
-Always refrigerate your egg salad or keep chilled if taking it to work.
-Great ways to incorporate egg salad into your diet:
*Stuff pita bread with egg salad
*Use inside a wrap or on a bagel (or 1/2 bagel)
*Make a sandwich or an open face sandwich (even better, two open face sandwiches for double the egg salad!)
*Eat with pita chips (be sure to portion control!)
*Top your salad with egg salad
*Eat it all by itself
*In the mood for a high protein meal? Make an omelet and use my spicy egg salad recipe for the inside of the omelet (use only egg whites and skim milk when making the omelet. I recommend 2 egg whites and 2 tbsp skim milk)
*Change up your normal egg salad recipe. Add tofu, diced lean meat, veggie meat, different spices, fresh herbs, different cheeses (ex. goat cheese, blue cheese, mozzarella), different veggies (peas, corn, potatoes, zucchini, celery, cucumber, eggplant) or add seeds/nuts (sunflower seeds, soy nuts, chopped almonds).

A little R&R

My weekend away is almost done. Like always, I LOVE being with my parents. I wish Karel was here to make us laugh and to explain the tour to my parents but it was nice to get away from my normal routine.
As far as R&R, there was lots of bike riding (60 miles on sat and sun) and a 4000 solo swim with 4 sets of 5 x 100's on Fri. My leg is almost healed but nervous to run. Libby told me to try to run/walk today but I am too scared so I will wait until tomorrow. Wish me luck!
After my bike workouts, I jumped into the pool to do a little water jogging and stretching. I love having a pool all to myself.
One thing that didn't relax was my brain. Too much homework and projects. I have an exam tomorrow in Advanced Nutrition and I am overwhelmed with the all of the steps of glycolysis and the krebs cycle (which I have learned at least 10 times and there is always something new, and confusing, to learn each time), the steps for breaking down fiber in the digestive tract, the many kinds of fats and what they do in the body and how they are broken down and my favorite (and most confusing chapter)...PROTEIN! I am also working on a paper for my Adv. Nutrition course and because I can pick the topic, I think I went through 10 different topics that I wanted to learn more about. I wanted to stay along the lines of athletic performance because I enjoy reading new research that I can apply to myself and recommend to other athletes. As I started to read research about the branch chain amino acids (leucine, isoleucine and valine-which can be metabolized in the muscle and used for fuel, as oppose to other non essential amino acids that are usually broken down in the liver) I found a lot of research about supplemental Leucine and its ergogenic (performance enhancing) effects on performance. As I read more research, I will let everyone know what I find.

So, since I don't have proof that I did much relaxing (oh yeah, I also cleaned the inside of my car. Vacuumed, scrubbed, cleaned to the max!), someone did the relaxing for me...

Everything you wanted to know about Tofu....

...and more!
What is it?
Tofu is made from the curds of soybean milk (and water and a curdling agent) and is associated with Asian cooking/cuisine. To a vegetarian, tofu is likely a staple in the diet. However, this no-taste, mushy food, that you have no idea what to do with, is likely to be the last thing on your mind when you are looking for a high protein and high calcium food. Tofu is also a good source of iron, copper, selenium and omega 3-fatty acids.
There are several different types of tofu, all with around 60-90 calories per serving. Depending on the purpose for using the tofu, you can choose from Firm, Extra firm, silken or soft. I usually use Firm or Extra Firm (depending on which one is on sale) for cooking.
Here's the nutritional breakdown of Firm Tofu:
Serving size 2.8 oz (14 ounces in a package)
Calories per serving: 60
Fat per serving - 3.5g
Sat fat - .5g
Polyunsaturated fat (healthy fat) - 2g
Monounsaturated fat (healthy fat) - 1g
Cholesterol - 0mg
Sodium - 0mg
Total carbs - 1g
Dietary fiber <1g
Sugars - 0g
Protein - 7g

Compared to a glass of organic milk (I compared to Stonyfield Farm Organic fat free milk) which is:
1 cup serving
Calories 80
Total fat - 0g
Cholesterol - less than 5mg
Sodium - 125mg
Carbs - 13g
Fiber - 0g
Sugars - 12g
Protein - 8g

Now there is nothing wrong with milk (skim, soy or organic) I just wanted to show a similarity of two types of protein sources in the diet.

Types of Tofu
Silken tofu (soft) - softer consistency than regular and will fall apart easily. Silken may be found in aseptic boxes that do not require refrigeration, whereas regular tofu requires refrigeration and is packed in water.Silken tofu has a shelf life for up to a year, whereas regular tofu (in water) should be used in less than a week. Silken tofu is similar to regular (same ingredients) but processed differently and can't be interchanged in recipes.
Most recipes with silken tofu will be used for dressings, sauces, deserts or smoothies.

Regular tofu - comes in a plastic container. Once you open the tofu package, you should empty out the water, cut out your portion and fill the package up with 1/2-3/4ths clean water. Cover and refrigerate for no more than a week. Continue this every time you use it for the next few days (empty water, fill with clean water). You can also put the tofu in a Tupperware container and follow the same instructions.
Regular tofu (firm, extra firm) is great in stir fries, tofu dishes and anything that requires tofu holding its shape. Firm and extra firm tofu can be used in dishes when the meal calls for crumbled or mashed tofu.
Tofu can be frozen for up to 5 months in its original package.

How to use it?
-Add spices and bake or cook it until golden brown will a little olive oil.
-Marinate it with low sodium sauces or hot sauce.
-Add tofu chunks to soups and stir fries.
-Crumble tofu into egg mixtures or deserts.
-Add tofu to smoothies.
-Add tofu to salads or pasta.
-Crumble or chop tofu on pizza.
-Blend tofu with salsa and garlic for a creamy dip with pita chips or on a wrap/sandwich.

Why should you eat it?
-Soy has been shown to reduce LDL cholesterol and triglycerides which are major risk factor for cardiovascular disease and hypertension.
-Protein will aid in tissue repair and rejuvenation.
-Because of the bland taste (without spices or dressings) you can add it to any recipe and not even know you are eating it.
-Tofu is quick and easy to prepare. You may not acquire a taste for it right away but if you experiment with different recipes, you will learn to appreciate its wonderful nutritional value.
-Tofu's protein quality is similar to milk, eggs or meat. Tofu is low in fat, has no cholesterol and sodium and is high in healthy fats (poly and monounsaturated) and high in protein.
-Good source of calcium, iron, b vitamins, copper and zinc.
-You can reduce your intake of fatty meats, without missing out on protein, by substituting tofu for meat dishes such as lasagna, sloppy joes or stir fries.
-Tofu has only 1g of carbs. For people looking to reduce calories without sacrificing flavor and taste, have you favorite piece of bread with a thick slice of marinated tofu.
*I'll be honest, I would take scrambled eggs over tofu anyday. However, the more I eat tofu and find different ways to prepare it, the more I really enjoy having it in my daily diet. I usually add it to my egg+veggie mixtures in cubes or I top homemade pizza with thin tofu slices. I absolutely LOVE putting it in the oven on 400-degrees with garlic, a little olive oil and a little balsamic until it is golden. Then I chop it into pieces and add it to my salad.

Recipe
Tofu burger
*I've never made this recipe but found it on http://www.savvyvegetarian.com
Check out the site for many more vegetarian recipes.

Ingredients:

* 1 lb extra firm tofu
* 1/4 c each whole wheat flour, corn flour, & rolled oats
* 1/2 c parsley tops or fresh basil leaves, washed & dried
* 1 tsp each paprika, coriander, cumin
* 1/2 tsp dried basil or thyme
* 1/4 tsp ginger
* pinch cayenne
* 1 Tbsp low sodium soy sauce

Instructions:

1. Heat a non-stick frying pan on medium with 1 tbsp. olive oil, or your favorite cooking oil. *You can add garlic to the oil for extra flavor.
2. Cut tofu into 1 inch chunks, and add to food processor. If you don't have one, mash by hand or with a potato masher, and finely chop the parsley or basil first.
3. Throw in everything else and mix well by hand, or on low in the food processor just until it all clumps up.
4. Form into thin patties, and fry in small amount of oil, on medium heat, 5-7 minutes on each side, or until golden brown.

If you need more ideas...
http://www.fatfree.com/recipes/tofu/

Chicken Fajita

As much as we all love a hot plate of cooked veggies, we all look forward to a piece of bread with a meal. What fun would PB&Jelly be if we served it on a spoon?
Many people believe that weight loss involves reducing carbs. Well, I think this was the old thinking and now many people (athletes primarily) are under the impression that bread, pasta, pizza, rice and potatoes, in high quantities, must be consumed on a daily basis in order to fuel and recover from workouts. While there is nothing wrong with carbs (prioritizing the 100% whole grain/high fiber ones) it is important that we consume healthy carbs, filled with nutrients which will improve the immune system, fuel workouts and keep us satisfied.
If I told you to just eat veggies or a salad for a meal, that would be quite boring. I would never say that because I don't do that and if I don't do it...I don't preach it. However, if I told you to add some protein to your veggies, now we are talking about a more balanced meal.
Veggies are often overlooked as quality carb-providing foods. It's easy to get a loaf of bread and feel carbo-loaded but if you eat a plate of cooked veggies for dinner, it just doesn't feel like a complete meal.
Before I give you the steps for your next carb-filled, healthy meal, I want to give some recommendations on picking out your wraps, bread and tortillas in the grocery.
1) Look for the lowest calorie option possible. Put those items in your cart.
2) Check the fiber content. If your product has at least 3 grams fiber, keep it. Put all other options away.
3) Check the first ingredient. If the product is enriched, put it away. If the first ingredient is along the lines of 100% whole wheat, keep it.
4) Look at prices. There is no point spending an extra dollar for something claimed to be "healthier". If you are choosing a package of spinach wraps for $4 because it has 4 grams of fiber, instead of the non-named brand package whole wheat wrap for $2 with 3grams of fiber, go with the cheaper item. If you stuff your wrap with fiber, you will never know you missed out on that 1gram of fiber.
5) Re-evaluate your choice. Think about your meal that you will serve with your wrap. Is it worth buying a large wrap with 180 calories if you are only putting in chicken and lettuce inside? that's a lot of wrap without a lot of fillers. If you choose a small wrap, is that going to be too small for your fillings and you find yourself eating more wrap than veggies and protein? In most cases, you are better off buying a higher calorie, large wrap, stuffing the wrap and then eating 1/3rd of it, rather than buying lower calorie, small wraps and eating 3-4 wraps because you want more and more fillings (ex. meat, veggies, rice, etc.)
These suggestions are just a guideline. It is up to you to make the healthy option. As I have mentioned in previous posts, never eliminate a food without finding a healthy solution. If you find yourself eating way too many 150 calorie cinnamon raisin english muffins, choose a 90 calorie cinnamon raisin loaf of bread. Maybe the products aren't whole grain but at least you are starting off your weight loss journey in the right direction by reducing 40 calories from 1 item, in your daily diet. Now think if you could do that with 10 items in your diet....400 calories lost in one day!

Chicken Fajitas
Tortilla/wrap/fajita of your choice (I found mine at Wal-mart. Surprisingly, the fat-free wraps had more fiber than the whole grain wraps..who knew??)
1/2 can bean mixture (in the picture below, this is one of my favorites. I always give it a rinse before I use it)
Veggies - mushrooms, onions, garlic, corn, green peppers, tomatoes
1/2 tube of Firm tofu (cut into small blocks)
1/2 box rice pilaf (opt for low sodium)
Chicken or veggie burger
1 tsbp. olive oil
Salsa
Shredded cheese

1. Start cooking rice according to the package.
2. Heat a non-stick skillet to medium heat. Pour 1 tbsp olive oil on pan.
3. Place chop veggies on skillet. If using frozen veggies (ex. corn, peppers, mushrooms) put those on the skillet first, then place the rest of the veggies.
4. Stir veggie mixture and place tofu in mixture. Stir and cover (covering the pan will help the veggies cook faster).
5. While veggies are cooking, prepare your piece of chicken (or microwave/cook veggie burger) to your liking. I prepared Karel's chicken with bread crumbs and lemon pepper w/ 1/2 tbsp olive oil on a separate non stick pan.
6. When veggies are finishing cooking (golden brown) turn off heat. Add salsa, stir and leave covered until chicken is finished cooking.
7. You may microwave your fajita or lightly toast it in a 400 degree oven for 1-2 minutes.
8. Start platting your fajita.
-Start with 1 fajita and sprinkle cheese
-Add your "meat" of choice (cut into pieces)
-Add a large spoonful of rice.
-Add veggie mixture.
-Attempt to close the fajita like a pro or just fold it in half and enjoy a messy, yet healthy meal :)
-Rather than going back for another fajita, serve a salad or the extra veggie mixture as a side to your first wrap.

Another update

Sorry for the lack of blogs. School...you know, my most common excuse.
My hip was feeling better last week and managed to get in a longer run on wed and a short run on thurs. I was looking forward to a workout on sat but wasn't sure how it would go.
I decided to drive 1 mile down to the road to the Trek store because I wasn't sure exactly how I would feel for the workout. My plan was to bike and then do a long-er run. I would just run and stop if I hurt. The reason why I drove to the trek store was because I planned to run past my place and if I hurt, I could just go home, rather than having to walk my way back home for many miles.
I first biked 15 miles and felt great on the bike. Thank goodness my biking is still coming along. My run was ok when I started but by mile 2 my rt. leg went almost completely weak. Once again, no pain, just sudden weakness. The weird thing is that when I walk for a few minutes I can start running again pain free. Any thoughts on this one? I would think if I had a tear somewhere in my butt/hip, I would have pain. And with anything serious, why am I ok to run, stop and then run again. It is just the most annoying thing ever. I guess it could be from overuse so I made a decision to go back to my car. Running and walking for 5 miles. Rather than cutting my workout short, I decided to get on my bike. I ended up riding 25 more miles and the time just passed by. Probably because I was thinking about the possibility that I would not be able to compete at IMKY. I know it sounds silly but I will always re-live my first IM experience and my Kona experience. Now, I'm ready to race. I would never think or advise a newbie triathlete to race an IM, but I feel like my training has gotten me to a point with my fitness that I can compete in a long distance event. I don't want to have a limiter, such as a weak leg, to ruin my day. I just want to get out there and let my body and mind be in control and let the uncontrollables (not an injury) be my only weakness.
After the bike I wanted to run with Campy. Poor thing hasn't had a run in a week and we all know how Karel feels about running..."Why would you run if you have a bike?" or my favorite "Why are you running, is something wrong with your bike?" Gotta love him :)
I did a few running drills in the Trek store parking lot (as advised by my PT and friend Libby) and I was feeling really good. I ended up running easily back home and then another mile with Campy. Once again, I am just perplexed at this frustrating "injury". Campy was super happy to run and it just made me so happy to forget about my training and see him smile.
As for the rest of the day, I did my hip exercises and iced. Felt ok the rest of the day and no worse discomfort.
On sun, Karel and I did the group ride and with lots of strong riders there, I was impressed with my skills and speed. It was really tough and we averaged around 24-26 for the 60 mile ride. Well, my ride was cut short because I got dropped with about 10 miles to go. Bummer. The whole ride I was drafting behind Karel which was probably not the best idea. He had his TT bike so he was pushing really hard and it was hard to stay on his wheel. With 20+ people behind me I would give it my all to stay on his wheel but then I just couldn't hang on any more. I decided to pull out of the line when Karel was pulling but I knew I wouldn't be able to get back on. When the group is going 25+ mph, I have no luck trying to move to the back and then jump back on. Just too hard for me at that pace. Karel finished his pull and we both rode back to the car together. What a great hubby. I was a bit frustrated, had my share of tears but then all was ok. I was just frustrated cause I felt so good.
After the ride I had absolutely no discomfort in my leg. I didn't want to run and decided I would swim on Mon morning (did a 3000 + weights) and not run this week. I will keep my normal training volume (no need overdoing it to make-up for missed running time) and just omit the running this week. Hopefully this will help but I'm happy that I can still bike and swim.
I'm open to suggestions if anyone has similar experiences with no pain, no numbness, leg weakness only when running but after walking, I can run again.

Here are a few pics of the best sleeper in our house...

My weakness

Thanks for all the emails from my concerned blog readers.
My injury is almost gone and with only 1 day off, I'm proud to say that I was not a stubborn, silly athlete...speaking of the athlete I was in the past.
You know how it is...you never know how much is too much and you feel like you can just "get through it" and then after the workout you will rest. Or, you think that training through an injury will be ok for a few days and then you can rest. Haven't figured out how that one works but we have all done it. Well, for the past year I refused to "get through" any workouts. I believe that my fitness will be my only limiter when I train. No injuries, no nutrition problems. This means that it is only up to a good training schedule to push me to my limits and help me get stronger and faster. Up until a week ago, all was working well.
I know that everyone is different. The root of my injury may be completely different than another person's injury, even with the same symptoms. But, the most important thing about an injury is to find the root of the problem. In my case, it wasn't the ITband, it wasn't my back. It was my weak hips!!!
Because I like to use my blog as an educational tool, I want to talk about my injury and healing process (99% healed) and hopefully help out any other "injured" athletes out there.

Day 1 (Thurs) - Felt tired all morning. Run 2 easy miles, biked 28 easy miles. Just an easy recovery day but didn't feel like myself. Later in the evening, my back was super sore. I planned to meet Katrine and Laura on the treadmills at 5:30am on Friday morning but I went to bed thinking I would just walk while they ran.
Day 2 (Fri) - Rt. leg felt really weird. I had rt. lower back pain and felt weakness in my leg. Decided that I would walk on an incline, rather than walk fast. For the 3 months I was healing myself from my pre-kona rt. leg undiagnosed hip/inner thigh/groin injury, I just walked, walked and walked on a treadmill w/ an incline.
After walking for about 15 min. my hip and back felt worse than before. I walked a few more minutes to see if it would get better and I was having a hard time controlling my gait with my rt. leg. I got off the treadmill and hoped the water would be my friend.
I swam warm-up and my back was killing me. Leg didn't feel good when i pushed off the wall and after 6 x 200's of a 12 x 200 main set, I decided I would get out. I started thinking I needed to get out around the 2nd x 200 but of course, I thought I could just do a few more and hopefully I would get better. It was really hard for me to get out of the water cause I requested the 5200 yrd practice that we were doing. Oh well, another time.
The rest of the day was a lot of discomfort. I give myself a scale when I am feeling pain or discomfort. I suggest doing the same when you feel pain or something "not normal"
1-5 discomfort (1 normal soreness from training, 5 totally not normal but no pain)
6-10 pain (6 painful to train, 10 disrupts daily living)
I decided I would take ibuprofen in the evening to reduce inflammation. I also iced my lower back and outer thigh. I bought new shoes so that I wouldn't walk around barefoot and I laid on the floor to watch tv, rather than sitting on the couch or in a chair. Decided to take sat off from all activities.
Day 3 (Sat) - Went to the beach with Campy. Walked for an hour. Felt discomfort in my outer thigh (IT Band tightness and a little soreness in the outer part of my rt. knee. IT Band felt tight all day. Iced and took 2 ibuprofen in morning and at night.
*I daily take 1 fish oil and 1 glucosamine+chondroitin. I try to be regular with taking 1-2 amino pills (Hammer aminos or Base aminos-Karel uses those).
Day 4 (Sun) - I woke up planning to ride 2-3 hours, depending on how I felt. Luckily, I felt better but still soreness in my ITband. Lower back was a lot better but hip was feeling a little weak. However, better than the day before which was a good thing. I rode with my friend Laura to Katrine's house and we all drafted off Ryan (katrine's hubby) to the group ride. Karel drove to the 16 miles to the group ride so that we would have a car there just in case I started to feel pain. I felt good on the ride but didn't push it. Didn't know my limits so I had trouble drafting cause I wasn't sure how hard to work. The discomfort in my hip, lower back and knee (all on the rt side) was feeling better but the true test would be the afternoon after the ride. I didn't run after the ride and after 58 miles, I was feeling better than before. The rest of the day I iced, took 2 ibuprofen and stretched my hips.
*If I'm ever feeling discomfort, I do not take ibuprofen before a workout. I want to get a true sense of how I feel and I don't want to mask the pain. I probably take 2-3 ibuprofen a month so it works really well with me when I do take it. Just a suggestion, if you are wanting to see if you are still injured, take the ibuprofen after the workout. Taking ibuprofen before a workout isn't going to make your injury go away in 30 minutes. Just a suggestion so that you don't re-injure yourself or hurt yourself more by trying to train through an injury.
Day 5 (Mon) - Woke up with less discomfort. My level was 1.5 and I swam 3000 yrd nice and easy. Did a few strength exercises for my legs and arms. Libby wanted to check my hips out cause she thought she knew what was wrong with me. Libby is a PT and as a talented triathlete (libbybergman.blogspot.com) she really knows her stuff when it comes to injuries by triathletes/runners. She thought that I had a hypermobile SI joint and she was right! It was all in my hips the whole time! After a few tests on my back, adductors and hips, she found that my core and adductors are strong but my hips are very weak. The most possible cause of my hip issues is finishing Kona with an injured hip/groin/leg but most of all, I rarely work my hips.

The rest of the week has gone great. Libby showed me some exercises for my hips and my goal is to have buns of steal by the end of the month.
With only 2 days of no running, I ran on Tues after my 25 mile interval bike ride. I only ran 2 miles but at a 7:45 min/mile pace, I was pleased that I lost no fitness and if anything, I was running better than before. I am working on not over arching my back and really working on my running gait to work both my quads and my hams when I run.
Wed I ran 8 miles. 2.5 miles before swimming and 6.5 after swimming. I didn't plan on running that much but I did several sets of intervals and the miles just went by. My discomfort was .5-1 as I was running but Libby said it was fine to run. I am really working on my running form and I can 100% notice a difference when I change a few things with my running gait. The discomfort almost instantly goes away when I make the small changes. I did my hip exercises after the run and did some weights as well. The last time I took ibuprofen was Sunday so I am really pleased that I am not masking any pain this week and feeling better and better everyday.
On wed evening Libby did a gait analysis at the beach running store. She does this once a month and told me I should come. This was my first time doing this and I loved seeing my running form on the tv. She taped me from the rt side, left side and back. She zoomed in on my hips as well.
Just a brief summary from the run analysis; my rt. leg has a mid foot, foot strike which is great but my stride is short and my quad is not fully lengthened when I strike. When my left foot strikes (non injured side), I land with my heel but I have good quad and hamstring strength. My hips are not uneven (libby worked on that on mon) but I do have a weak rt. hip which looks as if something is moving in my hip when I strike. She is still trying to figure out that one (probably the hypermobile SI joint) but for now I am feeling better and better.
Today I am .2 on my discomfort scale. Hardly notice anything but I don't know how I would feel for a long run. I'm taking this day by day so hopefully I will continue running stronger, with better form, and my undiagnosed rt. leg weakness will be gone forever!

The exercise that I am doing is a side plank with a bent elbow (elbow under the shoulder). Lay your top hand on your side. Tuck in your belly and make sure your top hip is not rolling forward. If anything, try to roll back your top hip behind you. When you get a stable position with good form, lift up your top leg 10 times, very slowly. Rather than just lifting up the leg, try to lift up your heel a little behind the foot that is on the floor. If you do this correctly, you will feel your butt muscle working after about 4 reps. Just be sure to lift that leg straight up, a little behind you, rather than infront of you. This will also force you to roll back the top hip. I do 2-3 sets of 10 on each leg. Buns of steal!!

Bored with pasta, meat and veggies?

I always hear that athletes get bored with the same meals. Athlete or not, it is easy to get bored with pasta. Some people say they can never get bored of pasta but having the same "go-to" meal every night can become tiresome. If anything, you want to look forward to a meal..especially when it has new flavors from new ingredients. However, as simple as it is to prepare and totally affordable for any size family and/or budget, you can only eat so much pasta.
On Sun night Karel and I went over to Katrine's house for dinner. Not sure why it is but all of my close triathlon friends want to re-pay Karel for his bike tech work, with food. I guess that isn't a bad thing. He occasionally brings home beer or wine from his regular customers (what a lucky guy!) but other times, good work = good food. I know I'm not the only one who keeps the Trek store in business but I love sending my tri-friends to Karel for all of their bike needs....and desires :)
In May, Libby (who placed 7th in the 25-29 age group at IMCDA!) cooked Karel and me a super yummy and healthy Lasagna. Who knew healthy and Lasagna could be in the same sentence??? It was sooooo good with spinach and feta cheese.
Katrine made Karel an almond and herb crusted salmon. She also made couscous with pine nuts, goat cheese, red and green peppers and onions. There was also a nice strawberry and greens salad to go with the meal. Once again....it was sooo good.
My other good friend Laura (the RD who made me her version of a "healthy" carrot cake for me b-day) is next on the list and I know she will knock my socks off with some crazy-good, healthy meal.
I just love it that my friends want to cook for us rather than taking us out to eat. A free meal is always nice but it is most thoughtful when the meal is prepared at home.

I was inspired by Katrine's couscous so I made some last night. As Karel and I were eating (while watch TdF) we couldn't stop talking about how much we love couscous. We don't eat it that often but it is so easy to prepare and you can really dress it up when you buy the plain version. It is such a different texture compared to other grains yet you still feel satisfied by eating a little of it. Most of all, you don't miss out on the carbs when you combine couscous with other ingredients.
As I was preparing our meal last night, I started thinking about ways I could dress up our meal.
Here's the breakdown for a typical Sumbal dinner.
20% whole grains
40% protein
5% healthy fats
30% greens and veggies
5% seasonings

The percentages mean nothing. Just an estimate of the breakdown of how I pick food when I trying to create a recipe. My main focus for dinner is protein and then my second focus is veggies. We usually have bread or some type of carb (grain) with the meal and with cooking the meal I add in the healthy fats (olive oil, nuts, cheese) and seasonings (salsa, spices). Hope this helps everyone out for planning meals and when finding replacements for your meals to make them not-so-boring.

So, take your boring meal and try to break it down into whole grains, veggies, greens, healthy fats, seasonings and protein. For each of those components, switch out something that you always use for something new. For example, if you always season your salad with salad dressing, use salsa. If you season your omelet with salt and pepper use garlic. If you always eat chicken, choose vegetarian meat. If you always defrost/microwave your protein choice, oven-cook fresh meat or opt for deli meat.
If you use olive oil for dressing, replace the oil for nuts in a salad.
If you typically eat bread with your meal, have slices of baked potato or a sweet potato. If you usually steam veggies, make a salad. If you top your salad with cheddar cheese, use feta cheese. If you use butter on your bread, use hummus. If you usually eat a salad, add fruit to the salad. If you usually eat chopped raw veggies, cook your veggies in the oven or on a skillet. Just a few examples, hopefully you get the point of making subtle changes to make a big difference.

Here's the meal I made last night. For a typical Marni meal of cooked veggies, eggs (my go-to protein), a salad and bread I made tofu with cayenne pepper, cooked a veggie burger, cooked corn, onions, garlic and tomatoes with a little olive oil, made couscous w/ fresh garlic and cut romaine lettuce for the bottom of my salad.
I get inspired by others meals so if you have some ingredients that you'd like me to use in a future creation or are in need of a recipe make-over...let me know in the comment section!!

1. Couscous - 1/2 cup couscous in 1/2 cup boiling water. Turn off heat when you add couscous, cover and fluff with fork after 5-8 minutes. Add whatever seasonings you want. I suggest pepper and chopped garlic and a little Parmesan cheese.

2. Veggies - chop whatever veggies you choose. I used frozen corn, onions, garlic and tomatoes. Always cook veggies in a little olive oil (1/2-1 tbsp) to absorb non-fat soluble vitamins.

3. Veggie burger - pick your own protein. You can use lean meat such as chicken or turkey and you can even use fish. Or, you can use chickpeas or top it all with cottage cheese.

4. Tofu - Try it...you may learn to appreciate it. Cut tofu into strips and cook on a non-stick skillet w/ non stick spray or a little olive oil (1/2 tbsp). Use seasonings such as italian seasonings, cayenne pepper or paprika.

5. Greens - pick your choice of greens for the bottom part of the meal. The darker the green, the better.

6. Layer it! Make your meal look nice. Top your meal with nuts such as sunflower seeds, almonds, walnuts, peanuts or soynuts. Add a little shredded cheese, feta or goat cheese. If you make presentation count, you will take more pride in your meal, eat it slower and feel good about what you are eating (and what you prepared). Use a few squirts of salad dressing spray, top with salsa or use your favorite salad topping.

Possible Injury = Lesson

I wish I was blogging about the 18 mile run that was planned for sat or the 5 1/2 hr bike + 35 min run planned for today. However, I didn't feel like myself on Fri and because of it I turned into one smart, yet freaked out athlete.
After my workout on Thurs (easy run + bike) I spent the morning at the Palm Gardens Long-term care facility. My first experience with long-term care dietetics. For my medical therapy dietetic course we are required to volunteer time with a dietitian. I have the best RD to observe and I learned so much in just the first day!
Later in the day I was on the computer (as usual) but by dinner time, I was feeling really sore in my back. I felt like I couldn't get comfortable when I sat at the computer and I knew my old shoes were not helping when I walked with campy.
Katrine, Laura and I planned to run on the treadmill for 2-3 easy miles before swimming at 6am. I was really looking forward to swimming because our set was over 4500 and I couldn't wait to do a long swim.
Because my rt. leg was feeling weird and my back was still achy, I decided to just walk on an incline, slowly, on the treadmill. After 20 min. of walking, the pain didn't subside so I stopped walking and headed to the pool. I figured a non-weight bearing exercise would be easier on my body and more relaxing but it ended up making my soreness much worse. After 6 x 200's of a 12 x 200 main set, I decided that a 2500 swim was enough. It took me all 6 x 200's to decide to get out. I kept saying to myself that I was getting better but I am not one to swim in pain or discomfort. My back just didn't feel right.
I called Karel as soon as I left the Y and holding back tears I told him that something was wrong. Not sure what, but my leg was weak (nothing new with that) and my lower back and upper back (all on the rt. side) was super tight.
After a whole season of training smart, listening to my body and doing everything right with my training, I began to think that my season was over. I tried not to jump to conclusions but after so many great races and great, great workouts, I just didn't know how this could happen without any warning signs. As I mentioned before, I never train through discomfort (or pain) and I always listen to my body. For the past 2 months, I have only felt good.
It was a tough decision, but I took sat off. Yes-a whole weekend day off. I think the last sat I didn't exercise was the sat after both of my Ironman's. There is something religious about exercising on the weekends and Sat and Sun are my fav days of the week. The worst part was that I purposely finished all of my HW so that I could relax after my long weekend of training. Great, nothing to do but stress about a possible injury.
I iced myself on fri night and sat and after doing a bit of research about leg pain, a lot of the articles (from MD's, not triathlon forums) pointed to lower back pain. Whenever I feel an ache or pain I try not to look at the one body part where I am hurting. I try to think about what has changed with my workouts to bring on the ache or where else the pain could be coming from. Perhaps, all of my leg pain has been coming from back inflammation!!??!! I've dealt with back inflammation (serious inflammation, tendinitis, bursitis..you name it) all my life. Most of it came from HS and college swimming and many many many butterfly sets (I swam 200 fly, 200 IM and 100 breast). I've lived with back pain and sitting at a computer all day with poor posture probably doesn't help. Oh yea, I also love wearing flip flops which have no support to help my back.
Rather than feeling sorry for myself, I made the most out of my day off and spent the morning at the beach with none other than my best friend, who loves me no matter what...CAMPY!
Karel loves me too but he had a group ride that morning. Surprisingly, I ran into Karel at the beach parking lot where Jeff, Curtis and Karel were waiting for the group ride. It was great to see them and a total surprise!
Campy and I had a great time at the beach. Lots of pics which I just couldn't wait to post.
As for the rest of the day, my IT Band was tight all day so I iced some more, wore shoes all day (even inside) did proper IT band stretches, and used The Stick for a little tough love. Also, I love my new shoes that I bought on Fri. Mizuno Creation. Super support and I feel a lot of ankle support with those shoes.
I didn't want to make any promises for a bike on sun so karel said he would ride with me and turn around any time if I hurt. I really wanted to do something this morning since I woke up with minimal tightness in my IT Band and after a 58 mile ride, I'm really glad that I rode. I had a smoothie after the ride, iced and stretched. I now know to take much better care of my back and I will be using the ice after every workout. We will see how things go this week. Still nervous about training. It is funny how your perspective for an IM changes when you might be injured. A week ago I felt like I had forever until IMKY but after a slight breakdown and a few tears yesterday afternoon, I came to the realization that I ONLY have 55 days left until IMKY.
I'm thankful that this injury happened because it taught me to pay much more attention to my back, in addition to my hips. I've been doing lots of hip exercises and strengthening moves but once again, I neglect to pay attention to my back.
So...onto happy things...
How about some Campy pics at Jacksonville beach on the 4th of July!!!




















One tired doggy