Essential Sports Nutrition


Long run, lucky Chihuahua

What a LONG Friday...but hey, I can't complain. I choose my life and I wouldn't want it any other way.
I was crunched for time on Fri so that I could be at the beach by 9:45am (25 min. drive with no traffic) for our first of 4 clients at my preceptor's private practice office.
My alarm went off at 4:20am and I prepared my coffee and headed to the gym. I made a graham cracker w/ PB for after my swim so that I could fuel for my bike. I ran 1.5 miles on the treadmill as I waited for the pool to open at 5:15 and during my 2500 yrd swim I sipped on 1 scoop hammer heed w/ water.
My swim main set: 20 x 100's w/ 1 min break after every 5. 1-5 on 1:25, 5-10 on 1:20, 11-15 on 1:25, 16-20 on 1:20. My swimming is quite where I'd like it to be right now so I think I need to continue swimming 3 times a week and dedicating 1 day a week to intervals like this workout.
After my swim I quickly changed, said hi to my swimming buddies who were getting ready for master swim and headed home.
I had on schedule for a 3 mile run after my bike but I needed to change things around because of time constraints. As soon as I got home I took Campy on an early morning 1 mile run which gave me 2.5 miles of running. I'm cool with that. Sometimes we just need to do what we need to do to feel like a workout is quality and not just about quantity.
After my run I was on the trainer for the last part of my swim-bike-run workout (obviously not in that order). 1 hr and 55 min on the trainer with tempo work.
Main set2x's (10 min @ 130 watts, 5 min @ 145-150 watts, 10 min @ 130 watts, 5 min @ 145-150 watts). 10 min recovery.
After the workout, I did my exercises, showered and got ready (super fast) and had a big glass of milk w/ glutamine (1 tsp). Made a big beautiful bowl of fruit w/ oats, warmed it up and hit the road.

After interning all day I headed home around 5pm and packed up the car. By 7pm Karel, Campy and I were out the Trek store door, on our way to New Port Richey to visit my parents.

This morning Karel did a training crit race in Tampa and I stayed local at my parents and did my long run.
I have to say that I was a bit worried about this run because this week has been a busy interning and training week but happily, the run exceeded my expectations and mentally and physically, I feel stronger than ever before.
Stats for my long, HOT, run which started at 7:30am.
2 hours and 12 minutes
16.02 miles
Pace 8:17 min/mile
Mile splits:
1: 8:17
2: 8:02
3: 8:14
4: 7:56
5: 8:17
6: 8:01
7: 8:15
8: 8:06
9: 8:23
10: 8:25 (break to refill my flasks)
11: 8:15
12: 8:23
13: 8:33 (wow-got really really hot outside!!)
14: 8:31
15: 8:25
16: 8:25

My plan was to do the first 10 miles as 1 mile comfy and 1 mile a little harder than comfy. It worked out well. I took an endurance amino and anti fatigue cap (hammer products) every 4 miles and sipped on my fluids every 1-2 miles (1 1/2 scoops hammer heed mixed in 24 ounces water and then poured into my flasks). I took in 2 gels (1/2 gel at mile 7, 1/2 at mile 9. 1/2 gel at mile 12, 1/2 gel at 14) and my leg didn't really bother me which is a great feeling with 6 weeks to go until race day.

After the furry little one greeted my sweaty self with a few kisses and then we hit the pool to cool-off.

What a life Campy...what a life.


Almost Half way

I'm nearing the end of my third week of Community Nutrition and I can't believe I only have 5 more weeks (and 2 days) to go!! Who would have thought that 272 hours of "education" could be so much fun.
I have to say, this internship is keeping me on my toes. I am always brainstorming, learning new information and checking off tasks on my to-do/checklist. I have several dozen assignments for my community nutrition course and although several overlap with each other, I am constantly thinking about my next assignment. I'll be honest, giving a type-A athlete/student the entire list of requirements on the first day of a rotation is a horrible idea. I am not a procrastinator and I hate being late for anything. Therefore, I often feel tension inside my body that I need to get everything done in one day. Well, I'm doing really well with my stress and I have to say, I am really enjoying taking this internship one day at a time. I have quizzes, readings and to-do's on a weekly basis so there is always something to keep me busy and creatively thinking. I am in LOVE with the Professional Version of Windows Office 2010 so I am not finding it difficult to create educational materials for the community.
This week was very educational. Mon I was at Hospice, learning more about food service and the kitchen. After a few hours of learning about meal planning for Hospice patients (I almost wrote Pt's...I feel like an RD!!) we spent much of the afternoon doing a chart for a new patient with a G-tube (feeding tube). I really learned a lot in one day and it was just a preview of rotations to come!
Tues and Wed were busy as I worked on a huge project that I put together for the Unison Facility employees here in Jacksonville. My project is called "Healthy and Balanced Living", similar to my power point presentation last week. I just sent out the pre-assessment, questionnaire and 1 day food log and finished up my lesson plans for the next 3 weeks. Not only am I a dietitian in training but a teacher! I also finished my educational material for week 1 of my project where I will be teaching the participants of my project about macronutrients, food groups and portions. I also created a grocery list for everyone. I hope that this isn't a short-term project because I would love to see other companies using my materials to improve the wellness of corporate employees.
Today was a full morning of chart notes at the Center for Living in St. Augustine. I feel much more confident with my chart notes and I am really getting the hang of things. We had planned lunch-out today so after our morning snack of fruit (which followed my breakfast of warm oats, nuts and berries) we headed to The Present Moment Cafe for an organic, raw food lunch.

My preceptor and I both ordered the same thing....The Sunshine burger!
Open-faced walnut, sunflower, almond, and carrot zucchini burger served over a slice of tomato and dripping with cashew “provolone”. Topped with caramelized onions and served with salad, pickle and chips.

It isn't that often that I can say "I'd like to have the burger".
The food was super yummy but all I could think about was "how can I make this a Marni Creation at home?"

I am not planning on going raw with this recipe but I think I can create a great burger with similar ingredients. I always love a cooking challenge.

How are my workouts going, you ask?

FANTASTIC!!! Last week was just what I needed to recover, refocus and refuel. 6 1/2 more weeks until IMWI!!!
Mon - 45 min endurance swim (30 min continuous swim + 15 min continuous swim) follower by a 1:15 trainer bike (endurance and tempo intervals- great way to start my week!)
Tues - 2 hr trainer bike (over/under intervals and catching up on reality shows on my DVR) followed by a 1.75 mile Campy run (8:40 min/mile pace) and then a 4 mile solo run (7:43 min/mile pace). Light hip/core work afterwards, then icing.
Wed - 8.7 mile, 1 hr and 8 min treadmill run:
Main set: 3x (3x3 min @ 7.8mph, 1 min @ 8.3mph)...3 min recovery after the 12 min. set). 4000 yrd swim to follow (6 x 400's).
Stretching and light strength, quickly after run...late to swim :(
Thurs - OFF!!! WAHOO. Stretched in the morning and early evening.


5, 10, 25 min. meals - Creations

The most common complaint about a healthy and balanced diet is "not enough time". I realize that we are all busy. For the last 3 weeks I have worked on balancing my Ironman+dietetic internship life with the rest of the responsibilities of life. However, despite being up at 4:30am (most mornings) and staying busy until bedtime (around 9-9:30pm) I really enjoy planning and preparing my meals. I love lunchtime with my preceptor because I love sitting down to food that I prepared at home. I love snacking on healthy food during the day and I love starting and finishing my day with wholesome foods.
Understanding that we are all busy, I don't quite understand why people don't prioritize home-cooked meals. I'm not talking 3-course meals....a PB&J sandwich is still "home-cooked" in my eyes. I could imagine that the thought of being "lazy" doesn't cross your mind when it comes to planning and preparing healthy and balanced meals. It's likely that you are out running, swimming, biking or at the gym and well, just don't have the energy or time to prepare a meal.
I think we need a shift in priorities. If you are spending the time working out or training but don't prioritize a recovery or balanced meal, what's the point of training or exercising? Obviously there are many benefits of exercising but there comes a point in an exercise routine when the workouts become easier, the body becomes more efficient and you are required to boost the intensity and volume in your exercise routine. At this point, the lightbulb should turn on and you should instantly realize that it is necessary to fuel and refuel for your workouts with wholesome foods in an effort to get stronger and/or faster.
The media does a really good job of pressuring us to be perfect and to do everything. We are overwhelmed with information on "eat this/not that" and when it comes to healthy eating, we almost feel is if the basics of eating healthy is meaningless in a world of "health-claimed" products/foods.
Healthy and balanced eating does not need to be expensive, does not need to be time-consuming and does not need to be boring. Believe me, I don't have money to waste on pricey food. I am about to pay my first tuition (out of three) for my community nutrition rotation....$4600!!! OUCH. However, there is no price on putting healthy food in my body so I just have to be a little creative when it comes to planning my meals and snacks.


Veggie-packed Casserole - Creations

Last Wed, as I was driving home from interning, I was thinking about what to make for dinner. Hummmm, everything in my place sounded good but I had so much to do that evening, I needed something simple. Likely, I would need to use my oven.
So, I decided to throw it all together and make a jammed-packed veggie casserole. Casseroles are great when you don't know what to make, you have a lot of several foods and you want to have leftovers. I used a bulk of my fresh veggies, a few cans of veggies and a few other ingredients and I had meals for the next 3 days!
The great thing about this casserole is that it can go with anything! You can serve it with eggs for breakfast, you can stuff a wrap with it for lunch, or you could have it with your choice of protein and salad, for dinner.


Lovely weekend

On Sat evening, Karel and I were invited to the Ponte Vedra Club and Lodge, 2nd annual Tour de France wine and food event.
On behalf of the Trek store, Karel brought in several beautiful bikes (including a project one, madone 6.5, speed concept and a few others) as well as clothing, shoes and helmets. The room looked amazing and Karel did a great job (although I'm not surprised) making the bikes become the spotlights of the room. We met a lot of people and Karel impressed many people with his knowledge of all-things bike, tour and gear-related. Although 90% of the food was not vegetarian friendly, I enjoyed several plates of cheese, figs, fruit and bread as well as a super delicious truffle and asparagus creamy soup. YUM! Although I don't drink, I sipped from each of Karel's wine glasses to taste each wine. Karel had a great time tasting all of the food (except the oyster's, he said he's not a fan) and we enjoyed spending a little time together...something we haven't done in a LONG time.
Our friend David M. is the manager of the Lodge and he put on a great event. I can't wait until next year! We stayed at the Lodge last Oct for our 1 year anniversary and it was an amazing experience!

My run on Sun was so relaxing. 7.5 miles (1 hour) alone and then 2 miles with Campy. He was speedy from the start so I made sure to keep him hydrated with my fuel belt. He did pretty well until about 1/2 mile to go so we slowed it down and our run became walk/jog. What a trooper.
After a quick grocery shop for the week, I couldn't resist taking a few pics of Campy. He was looking so adorable all day long.