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Showing posts from September 20, 2020

Homemade Blueberry Bread Recipe

                                        I love blueberries. I can easily go through a carton a day in the summer. But now that it is late September (insert tear), local fresh blueberries won't be stocked on the grocery store shelves until next blueberry season (which runs from April to late September). But if you are a blueberry lover like me, we can continue to get our fix in the frozen food section. Yay for frozen blueberries! If you are concerned that frozen fruits and veggies are not as nutritious as their fresh counterparts, I have great news for you. When fruits and veggies are picked and frozen at peak ripeness, they retain a comparable nutrient profile compared to fresh. And if you consider where most fruits and veggies come from (often on the other side of the world), frozen fruits and veggies can actually retain more nutrients when they are frozen compared to fresh. To optimize the nutrient profile, look for a simple ingredient list - no added sugar or sodium.  The other

Effective group training tips

Although exercising in a group environment - especially in a confined, indoor facility - is still risky due to the COVID-19 pandemic, staying active is extremely important. We are very fortunate to have an incredible aquatic center just 15 minutes away from where we live. Although not as close as the Furman pool (where we used to swim - just 2 miles away), it's the best option for us since the Furman campus has remained closed to the public since March.  With no lane reservations (or time limits) and plenty of room to spread out (20 lanes!), we are grateful to swim - especially with our athletes/friends.  Today we had a tough but fun swim - the perfect workout for suffering with others. The total workout was 4000 yards. Here's the main set:  MS:  7 x 100 on 1:30 3 x 200 paddles/buoy on 2:55 5 x 100 on 1:30 2 x 200 paddles/buoy on 2:55 2 x 100 on 1:30 1 x 100 all out This set can be modified in many different ways, and the cycle can be adjusted, so that swimmers of all different

Happy 44th Birthday Karel!

  Karel and I have a unique marriage. We work together, train together, live together and travel together. Although we have a lot in common, we are also very different. But like any relationship, each person evolves overtime and you learn how to live with one another, and for one another.  Over the past 14 years, I continue to make a big deal of Karel’s birthday - he could care less about becoming one year older. Although getting older can be rough (he reminds me every day how "old" he feels), it’s a beautiful thing when you can add another year to life and grow older with someone that you love. Through every setback, tear, heartache and fear, Karel has a unique ability to turn my worries into laughter. If you ever get to spend a few minutes with Karel, you'll quickly realize that he has an extraordinary sense of humor. He is also never afraid to speak his mind. Athough Karel's personality makes him one of a kind, he will constantly go out of his way to help others. H

Race Recap: 2.4 mile Upstate Splash OWS

  The end of September is always a busy time for us. Over the past few years, we are putting in the final prep for the Ironman World Championship or preparing for some other type of Ironman. We've always wanted to participate in the Upstate Charity Splash but it has never worked out in our schedule. And then 2020 happened. All of our races were cancelled and 2020 became the year of new opportunities.  Since the open water swim event was not cancelled, we made sure to take advantage of the event this year. The swim is located at beautiful Lake Jocassee, which is one of our absolute favorite places to open water swim. The water is clean, never too hot and the panoramic mountain views are stunning. There are boats but they never get in our way as the lake is very wide and the side closest to the shore (to the left of the pic below) is designated to swimming, camping (on land), kayaking and SUP.  Although the event sold out (which it does every year due to the lake having a max capacit