Sunday:
am) Bike: 65 miles 3:16:39 Long Ride
Run: 5 miles 45:26 Brick after the ride on the treadmill
Monday:
am) Swim: 3200 yards 1 hour
pm) Bike: 30 miles 1:32:25 Tempo
Tuesday:
am) Run: 6.2 miles 46:49 Intervals
pm) Bike: 27 miles 1:23:15 Intervals
Wednesday:
am) Run: 8 miles 1:05:19 Tempo
pm) Bike: 26 miles 1:20:38 Recovery Ride
Thursday:
am) Swim: 3200 yards 1 hour
Friday:
am) Run: 5 miles 45:22 Recovery Run
Fly to LA
Saturday:
am) Run: 3 miles 29:31 Easy run in LA with Jeff
Totals:
Swim: 6400 yards 2 hours
Bike: 148 miles 7:32:57
Run: 27.2 miles 3:52:27
Tried to take it a bit easier this week towards the end of the week to rest up for the marathon on Sunday. Flew to LA late on Friday night out of Milwaukee. Tried to sleep in a little on Saturday but with the time change I was all messed up and got up earlier than expected. Jeff and I went out for an easy run to "explore" the area around our hotel. My heart rate was extremely high. I was very nervous about this. I thought it was because I was dehydrated from the flight so I tried to drink a ton on Saturday. It was really nice to get out and stretch the legs after the long flight and time change. Saturday we went to Venice beach, the expo at Dodger Stadium and Hollywood for dinner during the day. I'll write more on the trip in another post.
Monday, March 29, 2010
Friday, March 26, 2010
Training March 7-13, 2010
Sunday:
am) Bike: 71 miles 3:35:22 Long Ride
Run: 6 miles 55:32 Brick (run after bike on the treadmill)
Monday:
am) Swim: 3200 yards 1 hour
pm) Bike: 35 miles 1:46:27 Tempo
Tuesday:
am) Run: 6 miles 45:45 Intervals
pm) Bike: 27 miles 1:22:31 Intervals
Weights: 45 minutes
Wednesday:
am) Run: 8 miles 1:05:57 Tempo
pm) Bike: 45 miles 2:15:37 Mid-week Long Ride
Run: 3 miles 25:31 Brick after bike ride
Thursday:
am) Swim: 3200 yards 1 hour
pm) Bike: 30 miles 1:33:13 Recovery Ride
Friday:
am) Run: 5.5 miles 47:05 Recovery Run
Saturday:
am) Run: 14.2 miles 2:06:42 Long Run
Totals:
Swim: 6400 yards 2 hours
Bike: 208 miles 10:33:10
Run: 42.7 miles 6:06:32
Weights: 45 minutes
Good solid week.
am) Bike: 71 miles 3:35:22 Long Ride
Run: 6 miles 55:32 Brick (run after bike on the treadmill)
Monday:
am) Swim: 3200 yards 1 hour
pm) Bike: 35 miles 1:46:27 Tempo
Tuesday:
am) Run: 6 miles 45:45 Intervals
pm) Bike: 27 miles 1:22:31 Intervals
Weights: 45 minutes
Wednesday:
am) Run: 8 miles 1:05:57 Tempo
pm) Bike: 45 miles 2:15:37 Mid-week Long Ride
Run: 3 miles 25:31 Brick after bike ride
Thursday:
am) Swim: 3200 yards 1 hour
pm) Bike: 30 miles 1:33:13 Recovery Ride
Friday:
am) Run: 5.5 miles 47:05 Recovery Run
Saturday:
am) Run: 14.2 miles 2:06:42 Long Run
Totals:
Swim: 6400 yards 2 hours
Bike: 208 miles 10:33:10
Run: 42.7 miles 6:06:32
Weights: 45 minutes
Good solid week.
Friday, March 12, 2010
Snickerdoodle Cookies
I was browsing this awesome blog for recipes and I ran across this old favorite. This is something we used to make when I was a kid but had never attempted since I went Gluten-free. This recipe turned out awesome. I highly recommend them.
Gluten-Free Snickerdoodles
1/2 c. (1 stick) butter, softened
3/4 c. sugar
1 large egg
1/2 tsp. vanilla
1 c. white rice flour
1/2 c. potato starch
1/4 tsp. salt
1 tsp. cream of tartar
1/2 tsp. baking soda
1/2 tsp. xanthan gum
2 Tb. sugar
2 tsp. cinnamon
Mix all the above ingredients together except the cinnamon and sugar. Mix the cinnamon and sugar in a separate small bowl. After you mix all the other ingredients together for the dough into small balls. Roll the balls in the cinnamon and sugar mixture and place on a baking sheet that has been lined with parchment paper. Bake at 350 degrees for about 10 minutes. Enjoy.
Peanut Butter Cookies
Peanut butter. What a great food. Peanut butter and banana, peanut butter and jelly, peanut butter and cinnamon and sugar.....and don't forget about peanut butter cookies. All are just awesome! One Sunday I had a craving for peanut butter cookies so I went searching for a gluten free recipe and I found some awesome stuff. I eventually settled on this recipe:
Beat together egg, sugar, baking soda and vanilla. Add in the peanut butter. Finally add in the chocolate chips.
Line a baking sheet with parchment paper. Drop about a teaspoon of dough onto baking sheet. Bake at 350 degrees for 10 minutes. Let cool on sheet for a couple minutes before removing so they set. Makes about 3 dozen.
Instead of the chocolate chips I used Reese's Pieces and they tasted awesome. Lots of peanut butter goodness! Also I think you could get by with using 1/4 cup sugar based on what I've read. I want to try them again that way. Also instead of sugar I used crystallized sugar cane juice. That stuff is awesome! Just like sugar just not nearly as processed. Also this was the first time I've ever used parchment paper, oh my was this stuff awesome!! It made clean up a snap and nothing stuck to the paper which was great. I've converted; I don't think I'll ever go back!
Gluten-Free Peanut Butter Cookies
1 large egg
3/4 cup sugar
1 teaspoon baking soda
1 cup creamy peanut butter
1/2 teaspoon gluten-free vanilla extract
1/3 cup chocolate chips (optional)
Beat together egg, sugar, baking soda and vanilla. Add in the peanut butter. Finally add in the chocolate chips.
Line a baking sheet with parchment paper. Drop about a teaspoon of dough onto baking sheet. Bake at 350 degrees for 10 minutes. Let cool on sheet for a couple minutes before removing so they set. Makes about 3 dozen.
Instead of the chocolate chips I used Reese's Pieces and they tasted awesome. Lots of peanut butter goodness! Also I think you could get by with using 1/4 cup sugar based on what I've read. I want to try them again that way. Also instead of sugar I used crystallized sugar cane juice. That stuff is awesome! Just like sugar just not nearly as processed. Also this was the first time I've ever used parchment paper, oh my was this stuff awesome!! It made clean up a snap and nothing stuck to the paper which was great. I've converted; I don't think I'll ever go back!
Thursday, March 11, 2010
Training February 28 - March 6, 2010
Sunday:
am) Bike: 75 miles 3:46:33 Long Ride
Run: 6 miles 52:53 (ran on the treadmill after the ride)
Monday:
am) Swim: 3200 yards 1 hour
am) Bike: 33 miles 1:40:38
Biked after the swim. Had to fly to NY in the afternoon.
Tuesday:
am) Run: 8.8 miles 1:09:34 Intervals
pm) Bike: 15 miles 46:08
Wednesday:
am) Run: 11 miles 1:29:05 Tempo
Thursday:
am) Elliptical: 1:31:13 (Wrote down 10 running miles for this effort)
pm) Bike: 15 miles 47:45
Weights: 30 minutes
Friday:
am) Run: 7.2 miles 1:06:05 Recovery Run
Saturday:
am) Run: 17 miles 2:30:12 Long Run
Totals:
Swim: 3200 yards 1 hour
Bike: 138 miles 7:01:04
Run: 60 miles 8:39:02
Weights: 30 minutes
17 hours for the week, not bad. I was in New York again this week from Monday afternoon till very late Friday night. My flight didn't get into Green Bay until 11pm, 12 est and I had been up at 4:30 est that day. Friday was a long day. I definitely felt the effects of flying late on Saturday morning's run. I got my long ride and brick in on Sunday. Monday I swam and biked, worked from home for a bit, then flew to NY. Got there around 9:30 est. Tuesday I did my intervals on the treadmill at the hotel fitness center. Those treadmills are about 0.1 miles off I think based on my time and PE (perceived exertion), pace is off too but I have to figure out the conversion on that one yet. Good interval set. I was able to get a short ride in at night. That bike in the fitness center is not comfortable. I miss mine at home. Wednesday I got up feeling good so I said I would run 5-8 miles. Wound up doing 11. I felt really good. Thursday I did the elliptical, I didn't want to run 6 days in a row so Thursday was a good day to do something different. I like that elliptical there. It gives me a good workout. My heart rate mirrors my effort on the bike, maybe just a tad higher. I got to bike and do a weight session at night too. Friday I did my recovery run. This run was tougher. I like mixing up the pace like I did on Tuesday and Wednesday. Keeps things more lively on the mill. Flew home Friday afternoon/evening. Saturday ran with Mark and Asher. They both did awesome. I felt light headed and tired for pretty much the whole run. I could feel the effects of traveling for the week. We made it though. Only two weeks til LA. I can't wait!! I get to stay home now for 2 weeks until LA. It will be nice to get back into my rhythm again.
am) Bike: 75 miles 3:46:33 Long Ride
Run: 6 miles 52:53 (ran on the treadmill after the ride)
Monday:
am) Swim: 3200 yards 1 hour
am) Bike: 33 miles 1:40:38
Biked after the swim. Had to fly to NY in the afternoon.
Tuesday:
am) Run: 8.8 miles 1:09:34 Intervals
pm) Bike: 15 miles 46:08
Wednesday:
am) Run: 11 miles 1:29:05 Tempo
Thursday:
am) Elliptical: 1:31:13 (Wrote down 10 running miles for this effort)
pm) Bike: 15 miles 47:45
Weights: 30 minutes
Friday:
am) Run: 7.2 miles 1:06:05 Recovery Run
Saturday:
am) Run: 17 miles 2:30:12 Long Run
Totals:
Swim: 3200 yards 1 hour
Bike: 138 miles 7:01:04
Run: 60 miles 8:39:02
Weights: 30 minutes
17 hours for the week, not bad. I was in New York again this week from Monday afternoon till very late Friday night. My flight didn't get into Green Bay until 11pm, 12 est and I had been up at 4:30 est that day. Friday was a long day. I definitely felt the effects of flying late on Saturday morning's run. I got my long ride and brick in on Sunday. Monday I swam and biked, worked from home for a bit, then flew to NY. Got there around 9:30 est. Tuesday I did my intervals on the treadmill at the hotel fitness center. Those treadmills are about 0.1 miles off I think based on my time and PE (perceived exertion), pace is off too but I have to figure out the conversion on that one yet. Good interval set. I was able to get a short ride in at night. That bike in the fitness center is not comfortable. I miss mine at home. Wednesday I got up feeling good so I said I would run 5-8 miles. Wound up doing 11. I felt really good. Thursday I did the elliptical, I didn't want to run 6 days in a row so Thursday was a good day to do something different. I like that elliptical there. It gives me a good workout. My heart rate mirrors my effort on the bike, maybe just a tad higher. I got to bike and do a weight session at night too. Friday I did my recovery run. This run was tougher. I like mixing up the pace like I did on Tuesday and Wednesday. Keeps things more lively on the mill. Flew home Friday afternoon/evening. Saturday ran with Mark and Asher. They both did awesome. I felt light headed and tired for pretty much the whole run. I could feel the effects of traveling for the week. We made it though. Only two weeks til LA. I can't wait!! I get to stay home now for 2 weeks until LA. It will be nice to get back into my rhythm again.
Wednesday, March 10, 2010
Training February 21-27, 2010
Sunday:
am) Bike: 71 miles 3:35:41 Long Ride
Run: 6.6 miles 1:00:07 Brick (ran after the bike ride on the treadmill)
Monday:
am) Swim: 3200 yards 1 hour
pm) Bike: 35 miles 1:46:36 Tempo
Tuesday:
am) Run: 6 miles 45:27 Intervals
pm) Bike: 27 miles 1:21:35 Intervals
Weights: 45 minutes (at home after the bike ride)
Wednesday:
am) Run: 8 miles 1:09:21 Tempo
pm) Bike: 43 miles 2:11:16 Mid-week Long Ride
Run: 3 miles 25:10 (Run after the bike ride on the treadmill)
Thursday:
am) Swim: 3200 yards 1 hour
pm) Bike: 30 miles 1:32:22 Recovery ride
Friday:
am) Run: 6.2 miles 57:21 Recovery run
Saturday:
am) Run: 20.2 miles 3:02:30 Long Run
Totals:
Swim: 6400 yards 2 hours
Bike: 206 miles 10:27:30
Run: 50 miles 7:19:56
Weights: 45 minutes
I was in Green Bay this whole week, just on the phone all week training at work. It was nice being home and getting back in my normal routine. Sunday was my normal long ride followed by a run. I have been trying out new nutrition on the bike and feel good on the start of the run but get light headed about 15 minutes in. I think it's a lack of sugar but I'm not sure. I have been trying to eat some honey stingers towards the end of the bike but so far it's not helping. I'll keep working on it. Monday was a swim with Mark and Chris and a bike ride in the evening. Went to Dr. Ebben today as well. Tuesday Asher and I did our intervals. We had to do mile repeats so I thought we would warm up then get going but he was ready to go out the door and I felt good so I went with it. Turned out to be a really good run and we really pushed the hard segments. Intervals on the bike at night followed up by a good weight session. Tuesday's are tough. Wednesday morning we met Mark and Tammy for a run in the snow. It snowed a couple inches over night. It was really pretty. Did a longer bike ride at night and a quick 3 mile run after the bike ride. I pushed the pace on the run to see how fast I could go before getting out of zone 3. I got going pretty good. It was really cool. Thursday was a swim with Mark and Chris and I did a nice easy recovery ride at night. Definitely needed a recovery ride. Asher got his hair cut on Thursday (4 months since his last one, he was a bushy beast :) so Friday morning I did my recovery run on the treadmill. Just nice and easy. It was 0 out so I figured Asher would be too cold out there. Saturday Mark and I did our long run. We wanted to get one more 20 miler in before LA. This one went pretty good. He got a hand held bottle so we practiced drinking and our nutrition. We felt better about it than the week before. Good week of training. 20 1/2 hours.
am) Bike: 71 miles 3:35:41 Long Ride
Run: 6.6 miles 1:00:07 Brick (ran after the bike ride on the treadmill)
Monday:
am) Swim: 3200 yards 1 hour
pm) Bike: 35 miles 1:46:36 Tempo
Tuesday:
am) Run: 6 miles 45:27 Intervals
pm) Bike: 27 miles 1:21:35 Intervals
Weights: 45 minutes (at home after the bike ride)
Wednesday:
am) Run: 8 miles 1:09:21 Tempo
pm) Bike: 43 miles 2:11:16 Mid-week Long Ride
Run: 3 miles 25:10 (Run after the bike ride on the treadmill)
Thursday:
am) Swim: 3200 yards 1 hour
pm) Bike: 30 miles 1:32:22 Recovery ride
Friday:
am) Run: 6.2 miles 57:21 Recovery run
Saturday:
am) Run: 20.2 miles 3:02:30 Long Run
Totals:
Swim: 6400 yards 2 hours
Bike: 206 miles 10:27:30
Run: 50 miles 7:19:56
Weights: 45 minutes
I was in Green Bay this whole week, just on the phone all week training at work. It was nice being home and getting back in my normal routine. Sunday was my normal long ride followed by a run. I have been trying out new nutrition on the bike and feel good on the start of the run but get light headed about 15 minutes in. I think it's a lack of sugar but I'm not sure. I have been trying to eat some honey stingers towards the end of the bike but so far it's not helping. I'll keep working on it. Monday was a swim with Mark and Chris and a bike ride in the evening. Went to Dr. Ebben today as well. Tuesday Asher and I did our intervals. We had to do mile repeats so I thought we would warm up then get going but he was ready to go out the door and I felt good so I went with it. Turned out to be a really good run and we really pushed the hard segments. Intervals on the bike at night followed up by a good weight session. Tuesday's are tough. Wednesday morning we met Mark and Tammy for a run in the snow. It snowed a couple inches over night. It was really pretty. Did a longer bike ride at night and a quick 3 mile run after the bike ride. I pushed the pace on the run to see how fast I could go before getting out of zone 3. I got going pretty good. It was really cool. Thursday was a swim with Mark and Chris and I did a nice easy recovery ride at night. Definitely needed a recovery ride. Asher got his hair cut on Thursday (4 months since his last one, he was a bushy beast :) so Friday morning I did my recovery run on the treadmill. Just nice and easy. It was 0 out so I figured Asher would be too cold out there. Saturday Mark and I did our long run. We wanted to get one more 20 miler in before LA. This one went pretty good. He got a hand held bottle so we practiced drinking and our nutrition. We felt better about it than the week before. Good week of training. 20 1/2 hours.
Tuesday, March 9, 2010
Travels
Well it has been a whirlwind 3 weeks but we made it through. Jeff did an awesome job watching Asher, I made it back and forth to NY, twice, and Asher is only mildly pissed at me and is working on getting over it. So I consider it a success. So after 8 separate plans, 4 time zone changes, 2 snow storms and 2 delayed flights life can get back to normal, at least for a couple weeks until we go to LA. Here are a few pictures from my 2 trips.
My Suite. Very cool.
More of my Suite.
Ralph Wilson Stadium (where the Bills play) in a snow storm.
Another attempt at a picture of Ralph Wilson Stadium in a snow storm.
A picture outside the hotel of the downtown skyline.
A very cool Brew Pub that I ate at one night.
A cool looking Presbyterian church downtown Buffalo. (Still trying to figure out exactly what a Presbyterian church is. There are a lot of them out there. Help is appreciated.)
HSBC Arena. Home of the Buffalo Sabres and on my most recent trip, home of the world's largest ice maze. I didn't get to see that though, it was too warm and was melting all over.
HSBC Arena
Navy Ship at the Port downtown.
Navy Ship
Downtown Buffalo
Hotel room on trip two. Must have been the honeymoon suite or something. Hot tub next to the bed. Odd.
Ralph Wilson Stadium (not in a snow storm) from trip 2.
Bills Stadium
Bills Stadium
This one is classic. 4 guys standing in front of the flight scheduler in Detroit....and they all look lost. And they were standing there for a long time. I had to laugh as I walked past.
Asher - pre-hair cut
Asher - post-hair cut (he is the same dog, promise)
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