Workouts fueled by patience and Trimarni blueberry coconut muffins

I knew it was going to be a tough weekend, mentally and physically. 
But through our "train smart" plan, I knew that the timing was right and that I was ready for this weekend's workouts (after a challenging week of training).
 I had worked really hard for several weeks in order to execute this weekend.
With our "train smart" approach to training, one of the most important characteristics that is required is patience.
With a masters degree in exercise physiology, I feel I have a good understanding of how to develop a practical and effective training plan. However, with so many variables to consider with training - intensity, frequency, duration, recovery - the athlete that wants to succeed must be patient with a well-formulated plan. 
This is also true for any individual who works hard for results. 
Karel and myself, along with our athletes, love to work hard. We are all very disciplined, we manage our time well to keep life balanced as age group triathletes/runners and we also are committed to our task in order to achieve our goals. However, the athlete who is patient through all phases in training will enjoy the journey from start the finish. And because there are always challenges within a journey, you do not only need to be patient but also very mindful of progress (which is not always told by a pace or speed).
As athletes, we all have goals. Typically, a long term goal is the driving force to maintain motivation to train hard for a specific amount of weeks/months. But even for the most hard working athlete, if he/she is hindered by impatience, that daily hard work ethic may not pay off. This may seem impossible because we have always been taught that hard work always pays off but progress requires a step by step process. And because we often thrive off instant gratification, it's very easy to fall short of your potential if you are not patient enough to wait for results to happen when they are suppose to happen. This means not getting frustrated if things are not happening right now, not setting too many goals at once that you feel overwhelmed by focusing on too much too soon and not constantly searching for a better, faster or easier way.

Training, exercising, racing or working toward a personal health, nutrition, fitness or life goal. 

Celebrate the milestones as you maintain patience throughout your journey.
-Is there something you can do now that you couldn't do before?
-Is there something that comes easier to you now than before?
-Is there something that you enjoy doing now that felt like a chore before? 
-Do you feel better than before? 
-Are you enjoying certain parts of your life more than before?


4 mile Run + 2 hr Bike + 1 hr T-RUN (7 miles)
(did the bike on the trainer to control my watts for the Z4/Z3 with our resistance controlled Cyclops fluid trainer)
4 miles (or 30 min) run up front. Just a comfy form focused run

Bike: 15-20 min steady then MS:
4 x 5 min @ FT (functional threshold) w/ 3 min EZ spin in between
10 min steady easy pace
8 min @ Z4 + 12 min @ low Z3, 2 min EZ,
10 min @ Z4 + 10 min @ low Z3, 2 min EZ,
12 min @ Z4 + 8 min @ low Z3, 2 min EZ 
10 - 15 min SESP (steady effort still pushing) and then T-RUN.
15 min steady run. Walk a few minutes to stretch out.
Then 30 min of alternating: 5 min Strong/5 min steady
Stop and stretch. 
CD: EZ run to finish the workout.

4:00hr Bike (84 miles) + 30 min T-Run (3.75 miles)
(biked with Karel. We rode out to Penny Farms in Florida and did 2 loops in Penny Farms on gently rolling hills for our main set)
Bike: 1st hr just ride 
MS: 8 min @ low Z4, 2 min EZ
12 min @ low Z4, 2 min EZ
16 min @ high Z3, 2 min EZ
24 min @ mid Z3, 2 min EZ
30 min SESP 
2 x 15 min @ high Z3/low Z4 w/ 4 min EZ in between
 Then SESP for the rest
T-RUN: 10 min EZ run, 3 x 5 min (descend 1-3) w/ 60 sec walk in between
5 min EZ CD.
(did the EZ run with Campy - who made me run a bit faster than I wanted! 7:44 min/mile pace for 1.44 miles with Campy. Then descend - 7:50 min/mile, 7:28 min/mile, 6:58 min/mile for the 5 minutes)

Blueberry coconut muffins
1/4 cup sugar
2 tsp baking powder
1/8 tsp salt
1/8 tsp nutmeg
1 cup blueberries (I used frozen)
1 large egg
1/3 cup milk (I used organic skim milk)
Unsweetened coconut shredded

1. Preheat oven to 350 degrees. Spray non stick muffin pan with cooking spray (you will use 7 muffins tins)
2. Whisk together flour, sugar, baking powder, salt and nutmeg in a bowl.
3. Lightly beat egg in small bowl then whisk in milk.
4. Stir in egg mixture into flour mixture. Then fold in blueberries.
5. Divide batter among 7 muffin tins (about 1/4 cup). Sprinkle with coconut shreds (about a tsp or two per muffin)
6. Bake for 25-28 minutes or until muffins are light brown on top or toothpick inserted in center comes out clean.

Nutrition facts: (without added coconut)
Servings: 7 muffins
Serving size: 1 muffin

Calories: 114
Fat: 1g
Carbohydrates: 23g carbohydrates
Sugar: 9g sugar
Fiber: 1.4g
Protein: 3g
Sodium: 136 mg

I feel ya Campy!!
Tomorrow is NO ALARM (no morning workout) Monday to give my body a huge thank you for the last few weeks of consistent "train smart" training!