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Endurance swim, pasta creation and upcoming talk

Looking forward to a busy day tomorrow (FRI). Swim, strength, work at the hospital and then speaking at the Jacksonville Running Company (Tapestry Park) along with Heartland Rehab, about maintenance and recovery at 6:30-7:30pm. I will be speaking with 110% Play Harder to talk about how I value recovery after training and how recovery gear (like 110% and compression) has  made a big impact in my success (and health) as a competitive athlete. Karel is racing on his road bike this weekend - 4 races in two days! I won't be going to watch so I will be awaiting anxiously (like always) for his call that all went well and he enjoyed his suffering :)

Wednesday was a tough swim! The pool was packed and I found myself stuck between too lanes...not quite fast enough to keep up with the fast guys but still wanted to be pushed. I had a great workout and the main set was exhausting!

Main set 2x's:
4 x 200's steady pace (on 3 minutes)
800 steady
50 EZ
Then repeat

With a main set of 3300 yards, our 4000 yard workout went by rather quickly. I was a little tired after swim for my plyometrics but surprisingly, I had a good strength training session. I walked a little slow out of the gym but recovery quickly with a yummy smoothie when I got home.

Last night's dinner was exactly what my belly needed....YUM!

Time to throw away the off-limit food list and learn how to prepare balanced, portioned controlled meals. Tonight's yummy creation: Roasted chunky veggies (eggplant, mushrooms and zucchini w/ garlic) to fill my dinner bowl. All topped with marinara and 1 cup pasta noodles and a little shredded cheese. Instead of having pasta w/ veggies, try a plant-strong meal of veggies topped with pasta. Same flavors but a belly that feels satisfied after eating a portioned controlled meal.

Pasta noodles
1-2 cloves garlic
Spices/herbs to your taste
Shredded cheese
1. Grill the veggies either in the oven (cut in thick slices, tossed in a little olive oil - be careful, eggplant loves to soak up olive oil!) at 425 degrees or stove top on medium heat in skillet until golden brown. Chop garlic and serve raw for more intense flavor. 
2. Cook pasta, drain water and portion 1 cup serving per person (give or take 1/4-1/3 cup). 
3. In a shallow bowl, serve a large portion of veggies, top with serving of pasta and spoon in a little marinara and cheese and toss. 

No need to go into a meal starving when you can make an appetizer salad in less than 5 minutes. This is helpful not only when you one home from work hungry but also to help with portion/craving control when eating outside the home. 20-40 min before your meal enjoy a nutrient dense appetizer: mixed greens, leeks, pre-sliced carrots, strawberries, baby tomatoes, raisins and pumpkin seeds.