What I Ate Wednesday

I have gotten the following question a lot, due to me being unemployed, currently. “I’d be curious to know how you fuel your workouts.” And it’s a good question! I have to be really smart, because I can’t spend a fortune on fueling. So, here’s a synopsis of what I’ve eaten this week to give you an idea…

This past week’s breakfasts:

1. Banana and Peanut Butter

2. Harmony Bars (my roommate Keith is sponsored by them, and technically the whole “tri house” is, THANKS JESS!) – so these are kind of free. They are also amazingly delicious, and the perfect pre, and during workout fuel.

3. Bobo’s Oat Bars – I also love these. Soooo f’ing good.

4. Wild Friends Foods Peanut Butter – I am sponsored by these folks, since I’m on the Coeur Sports team. I’m obsessed with their peanut butter, it big time rivals Justin’s. I’m obsessed with the Cinnamon Raisin Peanut Butter.

5. Peanut butter toast

 

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peanut butter and banana

Do you sense a theme? haha!

These are all perfect pre-workout breakfasts. I usually then go workout. :)

post-workout I always have

- Osmo Acute Recovery for women, 1 banana, and 1 cup skim milk

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This past week’s lunches:

1. egg scramble – 3 eggs, spinach, 2 slices of ham, 1 roma tomato, with a side of toast w/ butter, and some ketchup for the eggs

2. 2 packets of maple brown sugar oatmeal

3. 2 bowls of cereal – either rice crisps from trader joe’s or oat bran flakes from trader joe’s (that’s this week, my cereal choices change from week to week)

 

This past week’s dinner: side note: I ate out a lot because I had a friend in town

1. salmon, quinoa, avocado, grapefruit6a00d8341c71c353ef014e8ad726ef970d-500wi

2. 2 steaks and a sweet potato

3. noodle’s and company – pesto cavatappi with grilled chicken, 3 pot stickers

4. sushi – protein roll – sooooo good! and froyo

5. kale salad from Seaside market (kale, dried cranberries, goat cheese, pine nuts, some fun vinaigrette dressing) – and a bowl of cereal

6. mahi mahi sandwich with tortilla chips, a sour beer, and ahi tuna poke

7. chicken breast tenders, cruciferous crunch (from trader joe’s), tomato, spinach

salmon

 

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Dessert every night has been:

Fage Honey Greek Yogurt :)

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Except for that one night that I had froyo! :)

Do you like routine? Or do you eat something different every day?

Tuesday Tips – Goggles

One of the most popular blog posts on my blog is my “goggles” blog post. When I first started out in triathlon, I had no idea about goggle use. My dad was a swimmer, and he had me try some of those weird swedish goggles, but I hated them. They were uncomfortable and weird. We are swedish so I felt bad, saying no, but I had to find something better. I tried a bunch, until a friend of mine suggested her favorite pair – TYR Nest Pro goggles.

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The problems I was having:

- Fogging

- Leaking

- Goggle Marks

- Headaches

I tried the TYR Nest Pro goggles, and my swimming world changed. I started to enjoy swimming, but there are a lot of tips I’ve learned a long the way, outside of just the style of goggles that work for me.

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Here they are:

Goggle Tips:

- Spit into your goggles, rub it around, and then rinse, before every swim – this has become a habit of mine, I literally do it before every single swim, and it keeps my goggles from fogging perfectly.

- Do not wear lotion on your face prior to swimming – this helps the water leak into your goggles. No bueno.

- Rinse your face with water before putting your goggles on – this also makes sure they suction to your face :)

- Don’t press the goggles into your face. They are designed to “suction” the face, so a light press, is fine, this will keep you from getting those awful goggle marks, and prevent headaches.

- Wear tinted goggles for sunny days, and wear clear goggles for cloudy days, this helps protect your eyes, and allows you to see when you are swimming :)

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New Structure for the Blog!

Okay, so since I’m writing for both this blog and Project Neon, I decided I needed some structure for KatieHartMorse just like I do for Project Neon. :)

So…here’s what you can expect weekly…

Monday – Past Week Training Recap

Tuesday – Triathlon/Fitness Tips

Wednesday – Fuel – what I ate the past week

Thursday – Motivation – quotes, pics, music, etc. that pump me up, and hopefully you too! :)

Friday – Triathlon/Training/Fitness Favorites

Saturday/Sunday – race reports, family, fun, stuff about me!

With that here’s my recap of this past week’s training…

This week was the 2nd week out from Oceanside 70.3. I was feeling good. My energy was back, but still I have this daunting feeling that Ironman training is just around the corner, in fact two weeks from today, and so I wanted to make sure that I enjoy all that life has to offer that does not include structured Ironman training.

Monday – Swam for 35min – about 2000yds and hopped out. It was perfect. And then I did 1hr of strength. I have been doing a lot more strength lately, trying to do it 3x a week, because I like it, I like the way I feel, the way I look, etc. And it really does improve my training and keeps me injury free. So, I’m making it a mission to try to do it 3x a week.

Tuesday – I went for a 40min easy run, and then met up with my good friend Anabel, who just did IMCabo, and is doing IM Whistler with me and bunch of other girls! I love having this extra time to see friends who don’t live in SD.

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Wednesday – I swam for 40min – 2300yds, 1hr strength, and 2hrs hiking at Torrey Pines with my good friend, Cat! I loved catching up with her, and she’s helping me work on a logo for Project Neon! She’s amazing. If you haven’t already, you should check out her company Lucki Lime – it has all your fun run essentials. And then I met up with my friend Nicole for dinner. BUSY DAY!

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Thursday – I needed to recharge the batteries a bit, so I just went for a 35min run, and caught up on life.

Friday – My friend Jocelyn came into town. I did a 1hr bike trainer workout, and 1hr of strength, and then we went and hiked Torrey Pines for 2hrs! I LOVE Torrey, and I love taking friends who have never been there. It is the best for talking and catching up. We then went out to dinner and ended up meeting up with some friends. Perfect Friday.

Saturday – I did a bike trainer workout for 2hrs, caught up on some t.v watching…I seriously love Trophy Wife. Anyone else? And then chilled for the most part, caught up on blog reading, and did some work. Good solid, Saturday.

Sunday – I swam for 45min – 2600yds and ran 8 miles with Joce. We then grabbed sushi and some froyo to close out her last night in San Diego.

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It was a solid week – total active time – 13:30 hrs

Spring Training Saturday

It’s one week post Oceanside 70.3 and my body and mind are still doing a bit of recover. So, today I woke up and did a 1hr trainer workout, because I felt like catching up on some t.v shows, and then I went to the pool and swam for 40min. I’m enjoying my light Saturdays for the next few weeks, until Ironman training kicks into full effect in May. So, with my free time and extra energy, here’s how I spent Saturday…

Pre-workouts – I ate a Bobo’s Oat Bar – if you haven’t tried one, you should. These things are amazing!

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I went grocery shopping and saw these beautiful pink gerber daisies, which are my favorite! And so I just had to bring them home with me :)


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I made a delicious recovery drink – post-workout -1 scoop Osmo Acute Recovery, 1 banana, 1 Packet of Wild Friends Cinnamon Raisin Peanut Butter , 1 cup skim milk – so much goodness in this!

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I did 100 Running Lunges for the Project Neon April Fitness Challenge. :)

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And then I made this bomb.com dinner! Salmon, quinoa, avocado, and some grapefruit for dessert! It was delicious!

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This is my kind of “spring training” :)

Friday Favorites – Running Shoes!

When I made the shift from training on the soccer field to training on the pavement/concrete/gravel, I needed to find the perfect running shoe, and I found it! For the last 6 years I have been wearing Saucony. I started out with the Saucony Triumph. But, then as I was getting more and more into running, I was looking for something a little bit lighter, but that still gave me the stability and support I needed for those long runs. There in came, the Saucony Ride.

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I ran the Boston Marathon in these (even though that race was somewhat of a stomach disaster for me), my feet felt great!

But, then, as I got more and more into endurance sports, I was looking for a lighter shoe to race in and for my speed workouts. I was then introduced to the best shoe I’ve ever worn.

THE KINVARA

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https://www.youtube.com/watch?v=D4XQhn7sekI

Thursday Motivation

It’s almost 1 week post Oceanside 70.3 and I’m focused, determined, and motivated. Right now, I’m focused on getting stronger. And that starts with some strength training. We don’t always have to swim, bike, run to get stronger, fitter, and faster. Strength work boosts our workouts and also prevents injury, which is really important as I head into Ironman Whistler training here in a few short weeks!

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Oceanside 70.3 Race Report

It was a spectacular morning to race! When I woke up at 4:30am, had my banana with (Wild Squirrel) peanut butter, hopped in the shower (pre-race tradition), did my double french braids (pre-race tradition), I felt good, and yet honestly my legs didn’t feel as fresh as I wanted them to. I headed down to the race start, and it was cold, as usual, but I knew it was going to warm up and be a sunny day. There was little, to no wind, when the pro’s started the race, but by the time my wave started, the wind had picked up quite a bit.

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Transition closed at 6:30am, but my wave, 30-34, didn’t start until 7:30am. So, I stayed bundled up as long as possible, ate a Harmony Bar, then shoved everything into my “morning clothes bag” and hopped into my wetsuit, and shuffled over to the start. I say shuffled, because there is only carpet down for when you exit the water, not for entering, so we were all walking barefoot on the ground, which wasn’t nicely paved. #ouch

Tip: Wear cheap flip flops that you can just leave before entering the water for the start. It seriously is worth it.

I saw my friend, Courtney, right before the swim start, and we were excited to start the race together.

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Before I start the real report of this race, I want to preface my swim recap with the night before, I was telling my roommates, Keith and Jake (who were also racing), about how I ALWAYS buy a new pair of goggles before races. I learned this tip from reading a few pros blogs when I first started racing 5yrs ago, and it honestly was the best tip I ever received. Yet, for some reason, since I was taking this race a little lighter, I suppose, I kind of thought, “well my goggles worked on Wednesday, so I’m sure they’ll work just fine on race day”. So…here’s my race recap…

Swim: 37:47 – 1:47/100yd – 27th AG (30-34)

As I was swimming out to the swim start, which is an “in-water” swim start, my goggles kept filling up with water. I spit in them, rinsed, splashed my face, and put them back on. This usually does the trick at the pool, but this time, well, the gun went off, and they filled up again. Dang it! I stopped. Treaded water. And repeated that process, spit, rinse, splash face. Started swimming again, not too bad, not too bad, dang it, they are leaking….okay, just keep swimming, maybe it won’t fill up all the way, nope, stop tread water, repeat process, try again, I did that one other time, and then said to myself, “if you keep this up you are going to be out here for an hour, so suck it up and swim with salt water filled goggles” and so I did. After .2 miles of frustration, I swam 1 mile just dealing with burning eyes. It happens. Besides that, the swim was good, little to no chop, and I LOVE cold water swims as I’ve mentioned before, so the temperature was perfect. The problem is the water temp is warmer than the air temp at that time of day, so I was nervous for the freezing feeling I was going to have when I got out. So, my swim time, is what it is. And it was time to hop on the bike!

Tip: Always buy a NEW pair of goggles before a race :) No leaking, no fogging, and a happy swim!

T1: 4:19

There’s a fairly long run out of the water and to your bike, and there are no wetsuit strippers, so it’s definitely not the fastest T1, but I don’t think I lost too much time in transition. And you have to put your wetsuit and goggles into your “blue bag” so that you can receive it at the end of the race, since there are two different transition locations.

Bike: 3:16:50 – 17.1 mph – 36th AG (30-34)

Thank you Jaime Berry for capturing this pic of me on the bike! :)

Thank you Jaime Berry for capturing this pic of me on the bike! :)

When I got on the bike, I couldn’t feel my legs or my feet. I was frozen. I thought to myself, just pedal somewhat easy for the first bit, and let your body warm up, and then get after it. Well, 30min in, I still wasn’t warm. 1hr in, I still couldn’t feel my feet, and my legs felt like bricks. They were soooo stiff, it was as if I had just gotten out of an ice bath. I would stand up, every once in awhile, to try to get the blood moving more, but nothing was working. I seriously didn’t warm up until 2hrs in, and by that point, it was too late. My feet were still pretty cold, but at least they weren’t numb, and my legs felt better, but still felt pretty stiff. I just couldn’t get moving. On top of that, there were some pretty good cross-winds and headwinds during the race, and sadly never any tailwinds really. It was a SLOW day on the bike, apparently for most people. I just couldn’t believe it was this slow for me. Last time I did this race, I biked a 2:51, and this time, that would have been up there with some of the fastest times in the 30-34 age group, which was incredibly surprising. Overall though, the energy and positivity on the bike course was awesome! Everyone was so smiley and happy, and it really helped me to let go of how I was feeling, and just enjoy that I am able to do this! And I was having fun! :) I definitely would wear leg warmers and toe booties next time. My upper body felt pretty ok, manageable, but legs were dead. So, I focused on nutrition, and just getting to T2 to start the run!

Nutrition: 1 bottle of Osmo Active Hydration, 1 bottle of water, 1 Harmony Bar

Tip: Wear leg warmers, toe booties, and even arm warmers at the start of the race, and even a bike jersey if you would like. It doesn’t warm up too much, that you would regret having them on. 

T2: 1:26

This was a quick, take off helmet, rack bike, and throw on run shoes, and grab nutrition. And off I went!

Run: 1:52:59 – 8:37min/mile – 29th AG (30-34)

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I really just wanted to have a good run. I had gotten really slow over the last year, and I have been focusing on getting back to where I used to be. My goal was to run 8:30′s, and I did just that. My Garmin read that I ran 8:24min/miles and the run course showed to be a little long, so as far as personally being able to compare it to my run training this was important for me to see. I nailed the run for where I’m at right now. I hit my goal, and now it’s time to push even more, and take it up another notch. Since, Boise 70.3 I had been running 9:30′s and slower, and I kind of got stuck in this IM pace for ALL races. So, I’m working on getting all my different paces back for different distances. I need more than just one gear, and this was the start, at least for running. Biking and swimming, I’m working on too, just couldn’t seem to make it happen on this day. No big deal though, since running has been the focus lately. It’s what makes me happiest, and makes me feel the best. I seriously had a blast on the run! And am sooooo thankful my legs showed up after having a tough bike. Thank you legs! :) It also helped to have TONS of friends out on course cheering, whether they were also racing or on the sidelines. The energy that I got from you all was incredible. The positivity and excitement kept me going every mile of the run. Thank you all!

Nutrition: 1 bag of PowerBar Gel Blasts – Strawberry Banana, water, and 3 aid stations worth of coke in the last 5k.

Tip: Feed off the energy of all the people on this course! The aid stations, volunteers, and spectators keep you pumped up!

Total Time: 5:53:21 – 29th AG (30-34)

A big thank you to Mick, Cat, Sonja, and Jaime for the photos!!! And of course the cheers too! You all seriously helped me power through that run. I can’t express my gratitude enough. :) Congrats to everyone who raced on Saturday, and especially to my fellow Coeur Sports teammates. You all rocked, and I loved the energy and support out on the course. You all are amazing. :)

Definitely not my fastest day, but I had soooo much fun, and that’s what this is all about. I do this because I LOVE it. I love the challenge, I love the community, I love staying fit, and I love having fun. I look forward to continuing to improve and enjoy the fun, active, healthy lifestyle that this sport brings to my life. :)

Thank you to Coeur Sports, Osmo Nutrition, Wild Friends, and Oakley for their amazing support! Couldn’t do it without you all!

Cheers to high fives and two thumbs up for a great day of racing at Oceanside 70.3! :)

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High fives for Sonja!

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Two thumbs up for Cat and Mick!

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Cat, rocking her Lucki Lime tutu, cheering, and taking photos at the same time! #badass

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Cat’s husband Mick, rockstar supporter and photo taker! :)

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Until next time! Next up unofficially is St. George 70.3 in May and officially is Ironman Whistler end of July, but will hopefully throw in a few other races before IM Whistler too. :)

April Bikini Bootcamp

Let me kick your butt this Monday! ;) It’s time to get ready for beach and bikini season! Contact me at katie at theprojectneon dot com to sign up! There is a referral discount so pass the love along too! <3 Look forward to seeing your bright and smiley faces early in the AM on Monday!

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Who Gets Sore During Race Week?

This girl! Seriously.

Race week is supposed to be all about recovery, but nope, this girl was sooooo excited about making a video for Project Neon on lunges, that it couldn’t wait. I honestly, didn’t think I would make myself that sore, but apparently 20min of straight lunging, and no other kind of exercises, can really burn the quads. Funny thing, they didn’t hurt when I was making the video. And therefore, thought nothing of it. But, when I woke up yesterday morning, they hurt. I did my pre-race shake out run of the week anyway, which is mostly easy except for a few race pace intervals, and then woke up today, still sore. #oops I knew that that was going to be the case, but I needed to get that run workout in.

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I swam and biked today, and legs are starting to feel better. I’m sure a full day of rest tomorrow will make me feel ready to tackle the big event on Saturday, but seriously, I couldn’t believe it. I have been sick during race week, I have felt a tweak here or there, that I have gotten massaged out during race week, but just straight muscle soreness from strength work during race week? Never.

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Here’s to the most unconventional training plan and race prep week ever! :) All I know is I’m having a blast! And I can’t help but love the feeling of being sore, it makes me feel like I burned fat, and toned everything. haha!

I can’t wait to see soooo many people this weekend at Oceanside! It’s going to be soooo much fun! Love races for this reason. I get to see people who I normally don’t get to see, because they live in other cities or states!

1 Week Til Oceanside 70.3

Wow! I can’t believe it’s already 1 week til my first race of the season. And not just my first race, but a BIG race. This has been the most unconventional training plan I have ever done, mostly due to the fact, that I have been flying by the seat of my pants, and following an “unstructured” training plan. After two ironmans in two months at the end of 2013 (Ironman Wisconsin in September and Ironman Arizona in November), I definitely was ready to not do any long stuff for awhile. But, of course, in my long distance high, I started signing up for other long races, like Oceanside Half Ironman and Ironman Whistler. And now, here I am, trying to have fun, and keep my motivation high, and still complete these two BIG races, before I take a break from long stuff for a bit.

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At-home strength workout

Last week, was my least ideal week ever. I went to Pittsburgh to help my brother and his family move from their tiny condo into a house in the burbs. I was excited to help, and knew that there would be minimal training. And for some reason, I was OK with that. I want to live my life. And I don’t want anything to control the way I live my life. Triathlon isn’t supposed to disrupt life, it is supposed to enhance my life. :) So…even though I was two weeks out from Oceanside, I flew to Pittsburgh, but I couldn’t not miss the opportunity to spend time with my siblings and see my 22 month old niece.

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It’s cooooold in Pittsburgh!

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Teddy and I after our run in the snow. Yes the snow!

I flew out there on Monday (no training), then did a hill repeat running workout on Tuesday, strength workout on Wednesday, treadmill run on Thursday, easy run Friday – and flew back on Friday night. Saturday longish ride, and today longish run. Yup. You saw that right, no swimming. eeeeek! oh well. I know I can swim 1.2 miles, we’ll just see how fast it will be. Probably not very. ha!

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London and I making bubbles at the children’s museum.

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Playing with color wheels

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My sister’s and my portrait.

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London building a city with blocks.

The weekend before I left for Pittsburgh, I did my first fun run, and had a blast. The truth is, I’m having a blast, not sticking to structure. I’m enjoying the chance of lifestyle, and really enjoying focusing on Project Neon, job hunting for a social media job (cough cough, if you have heard of anything, let me know ;)), as well as hanging out with friends and seeing family.

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Hanging out with the kids.

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Teddy is one of the most amazing dogs ever. He doesn’t bark, like ever, and is so loving and playful.

So, here I am, 1 week from Oceanside 70.3, and my first race in the 30-34 age group. (hahaha. yea the 30-34 age group). One of the most competitive women’s age groups. But at the end of the day, it is truly all about having fun, and that is why I do this. Do I want to improve? Yes. Of course, because that’s fun too! So, last time I did this race, was in 2012, and I finished in 5:28:58. I guess, we’ll see how it goes this weekend, but hopefully even with all the fun, I will still beat that time. :)

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Froyo to celebrate the first day of spring, of course!