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” :)

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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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!

My First Ever Fun Run

My running journey started, when I finished up my last season as a college soccer player at DePauw University. It was second semester senior year, and I needed a goal to work towards, so I decided to sign up for a marathon. Yup, not a 5k, 10k, half marathon, etc. a full marathon, with no endurance running knowledge at all. So, I followed one of Hal Hilgdon’s free training place online (the novice version), and did the best I could, while also partying my brains out second semester senior year of college.

After graduating college, and after completing my first ever marathon, I really enjoyed all that running had to offer. It kept me fit, it made me feel better, I felt free, happy, and just gave me an extra zest for life. So, I then had a desire to work on my speed, after I had covered a long distance. I started signing up for 5ks and 10ks, but I never actually ran for “fun”. I always had a goal in mind, whether I was competing for a new PR, or training for a longer distance race a few months later.

This past, Saturday, I dressed up in full blown tutu outfits by Lucki Lime. If you have never run in a tutu, or a “fun run” outfit, this company is your go-to place to get your race day outfits. I’m seriously obsessed, and have plans to dress up in another outfit in the near future.

I get to the race, all dressed up in my fun run outfit, and I’m telling you I seriously had more fun, than I have ever had at a race. Letting go of any desire to actually race, and just having fun running and chatting, and sharing in the camaraderie that the day brought.

All dressed up and ready to run!

All dressed up and ready to run!

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With my friend and the founder of Lucki Lime, Cat, before the start of the race.

As the race got started, and we started running, I enjoyed the light-heartedness all around me. There were beginner runners everywhere, and it was inspiring. I remember lining up for my first race (St. Louis Marathon), and I seriously started tearing up. I was full of so much pride not just from my own training, but I was proud of everyone else who stood there with me. We were in this together. Today, was no different. I was so proud of everyone who came out to have fun and run! Enjoy all that comes with running. :)

Here are some photos as we ran along. Honestly, I have never done a race while carrying my phone, but I had a blast. I loved being able to take photos at the beginning, middle, and end, and instantly share them with friends and family by texting them, or on instagram, twitter, and facebook.

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Cat and I finishing!

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Running around Fiesta Island.

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Just chugging along, smiling, chatting, and HAPPY! :)

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Soooo happy! I’m not gonna lie, I felt pretty darn cute too in my tutu. :)

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how awesome are these socks? “Kick butt”

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Cat having a blast!

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With our Pot o’ Gold medals.

As, most of you know, this year, I have had a lot of learnings, and how I really want training/racing/triathlon/running to be all about fun. I do love to race, but I also LOVE having days like these. It is the perfect balance that gives me that fee. I want to be doing this because I love it, and I think it’s fun, and these are the moments, the days, where it gives me just the right balance that I need.

Check out Lucki Lime for your next fun run outfit!

Giveaway – The Ultimate New England Active Getaway

As some of you might know, I started a Lifestyle brand called, Project Neon. I would love to share with my KatieHartMorse readers the offer I have going on over on Project Neon!

I’m excited to offer an additional amazing giveaway with this month’s Project Neon Fitness Challenge!

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In addition to one lucky winner, winning a box of Bonk Breakers, another winner will win a free one night stay at the Riverside Farm in Vermont! Riverside farm is the perfect place for a getaway retreat, and you will be lucky to see all that they have to offer for FREE! The properties feature hundreds of acres and endless locations to hike, do yoga, and experience the Green Mountains. They have a variety of venues that can accommodate everything from a yoga retreat to a large corporate event.

Pittsfield, Vermont is an idyllic small New England town nestled on the edge of the Green Mountains.  The birth place of the Spartan Race, Pittsfield has become a mecca for athletes and health enthusiasts.  On any day you might find groups of visitors and neighbors visiting and exercising on the extensive  Green Mountain Trail system and the epic 1 mile Stone Steps.   Our guests stay in comfortable rooms at one of our local properties – The Amee Farm LodgeThe Trailside Inn or one of our private rental homes.  Local produce from Sweet Georgia P’s CSA at Amee Farm is a staple of many meals. Breathtaking fall foliage, snow covered pines, new growth in spring and a glorious summer…  we are Perfect Vermont.

Some of their programs include:

Hiking and Yoga: Perfect Vermont brings you a new way to enjoy the beauty of Riverside Farm in Pittsfield, Vermont. Get unplugged and experience true relaxation during a weekend of hiking, yoga and local organic food.  There is an expert staff who will ensure you leave feeling stronger, healthier and revitalized.

Elite Endurance: Train with Peak Races top athletes including previous Death Race winners, while improving knowledge of endurance training during this high tempo course.  Spend the weekend running, cycling or mountain biking the back country of Vermont’s Green Mountains.  Instructors will lead group discussions, tours and fitness sessions. This intensive course has been developed for dedicated endurance athletes.

Weight Loss: Equip yourself with the knowledge to live a healthier lifestyle.  Instructors will lead informational discussions, tours and fitness sessions.  This course has been designed to assist in planning your healthy weight loss.

Here are some beautiful photos of the land…

The Stonewell Barn.

Here are some beautiful views of the land!

The Red Barn.

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The White Horse Barn.

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The photo below shows the Amee Farm Lodge, which is where you would be staying! Absolutely beautiful.

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Amee Farm Lodge.

Possible activities/dining during your visit:
- 30+ miles of hiking and biking on the Green Mountain Trails,

- yoga classes

- snowshoeing right out our back door

- skiing at Killington and Pico

- Tubing on the Tweed River

- Kayaking and fishing at Kent Pond and Tweed River

- on-site massages

- tours of the Amee Farm with Sweet Georgia P’s

- And of course, just relaxing by the fire or on the porch at the lodge.

Side note: Killington offers great restaurants and nightlife, just 15 minutes up the road. Enjoy wonderful live music
during the winter months.

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The famous stone steps, that climb for 1 mile straight.

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The Giveaway includes:

1 night stay at Amee Farm Lodge based on availability.
Deluxe Continental Breakfast.

Submit photos on Instagram and Twitter using #projectneonmarch for a chance to win this amazing giveaway! Or post photos of your cardio workouts on The Project Neon Facebook page.

Examples of photos are….

The Upper Left is of a girl running on the treadmill, upper right is of a girl skiing, bottom left is of a girl running, bottom right is of a girl skiing.

The Upper Left is of a girl running on the treadmill, upper right is of a girl skiing, bottom left is of a girl running, bottom right is of a girl skiing.

Share a photo of you, or of your shoes, your bike, the treadmill, the stairmaster, etc.! I want to see how you get your cardio in!

The winner will be announced Monday, March 31st at 5pm PST.

A Balancing Act

Life this past week was a balancing act. A balance between doing what I should be doing, and doing what I want to be doing. But, truly, why can’t they be the same thing? Shouldn’t we be doing what we want to be doing? If you ask me, the answer is an obvious….YES!

So, I did do, what I wanted to be doing, because it is what I should be doing. :)

The beginning of the week started with some rest, because I was fighting a cold. Then, I hit my workouts hard. Then rested again, because my workouts wore me out. Then my best friend from college came to visit, and I spent every moment, focusing on spending time with her, catching up, and making memories.

I started out by letting my inner child out…

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I jumped off rocks for fun!

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Woohoo!

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There were lots of smiles :)

I got my butt kicked by a Sandstorm

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But at least I looked cute in my Coeur Team Kit and my Oakley Women’s Immerse sunglasses. :)

I got brunch with one of my old personal training clients from Chicago! I hadn’t seen Nikolina in 2 years, and it was sooooo much fun to catch up. Next time stay longer :)

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Nikolina and I at Honey’s, one of my fave brunch places.

Then Betsy came to town!!!!

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We started off with a lagoon loop run! Obviously :)

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Life really is a balancing act.

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Post run on the beach

We then hit up my absolute favorite café in all of San Diego….The Naked Café. Betsy and I ate brunch here 7 years ago, when we went on a 6 week road trip all around the U.S.

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We love this place!

We then made our way to Torrey Pines for some hiking!

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Besties <3

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Play time in the water!

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One of the best views in all of San Diego.

It was then girl’s night out. We met up with my friend Jené and Kelly at Bier Garden for some beers and dinner. And I got to wear out one of my new favorite StitchFix items, this tank. <3

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Ignore the evil eyes

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Always acting goofy

Since, Betsy is a foodie, it was time to introduce her to the famous Acai Bowl. So, brunch outside at Swami’s it was.

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One of the best meals, San Diego has to offer. Refreshing, filling, and delicious!

The last time I went perusing local shops was…????? It was so nice to just window shop, and/or purchase a few fun things. So, we strolled and just enjoyed some time post-brunch looking in stores.

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I bought this cute frame for my room. So…true!

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I love this!

And then after some fun strolling…we hit up the beach. Again, last time I just laid out and enjoyed the sun was in the BVI…it was time to do it at home! Enjoy all that San Diego has to offer!

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I love the beach!

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Jené joined us, and of course, we had to take the GoPro out for some action shots!

After a day in the sun, it was time to show Betsy our famous San Diegan sunsets, and of course celebrate with a little red wine. :)

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Sunset and wine. Yes please.

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Oh…forgot to mention….Miss Seal…she washed up on shore to do some Molting…which is shedding….and because of the latest storm, she somehow ended up being separated from her fellow seals, as they usually all molt together. Poor Seal. :(

Sunday morning, we went to brunch at Honey’s, and I indulged in an artichoke, chicken sausage omelette. YUM!

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Tasty!

After dropping Betsy off at the airport, I headed back to the beach, to top off the weekend of some fun in the sun! I couldn’t resist. Training was just going to have to wait til Monday.

 

 

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Although, I did get some beach running in, just a tad. :)

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In love with my new reversible bikini by Maaji Swimwear.

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My favorite purchases from the weekend.

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Last night’s sunset, reminded me of how in love with life I am.

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And this morning’s quote….was a great way to kick off this week!

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Cheers to last week, The Balancing Act. Ready to put in a hard week of training to continue my prep for Oceanside 70.3! Hope everyone had a great week!

The Sandstorm Workout

No no no, not a workout to the epic dance song, but I literally worked out in a sandstorm yesterday. On the schedule was a triple brick. 20k TT, 2 mile run, 20k TT, 2 mile run, 20k TT, 2 mile run. Obviously with a warm up and cool down too. This is a typical workout, Beth gives me when prepping for big races. And I love it. I usually head down to Fiesta island, where it’s about 4.1 miles around. There is a paved loop for cyclists and runners, and a lot of people use it for training. 3 loops around equals 20k. It’s perfect. Boring. But perfect. 

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The loop I do starts at point 5, and then you just keep going around and around and around.

So, I pack up my car, and drive the 25min down to Fiesta. I hop on my bike and start pedaling, and boom, there is a strong headwind. I thought it would let up at some point, but no, for 3/4 of the loop I had a ridiculous headwind.

Loop 1 – check

Loop 2 – “okay, I guess I’m just going to have to deal with this. This is going to be one mentally tough workout. grrrrr. I hate the wind”

Beginning of 20k TT #1

Loop 1 – “Seriously, I’m going nowhere. I’m pedaling, but not going anywhere.”

Loop 2 – “Wow, I’m really glad I’m not that couple on those beach cruisers, they look like they are about to fall over, they are moving so slow.”

Loop 3 – “Can the sand please stop hitting me? It kinda hurts.”

Beginning of 2 mile run

1st mile into headwind – “Just keep moving, just keeping moving”

2nd mile with tailwind – “I AM FLYING”

2nd 20k TT

Loop 1 – “Why am I doing this?”

Loop 2 – “Seriously, why am I doing this?”

Loop 3 – “I think I have eaten a pound of sand. This sucks. Why am I doing this?”

2nd 2 mile run

1st mile with headwind – “I’m not sure this is really that much fun”

2nd mile with tailwind – “I really don’t want to get on my bike again, and pedal into that f’ing headwind. I should do it. No, it sucks. I should do it. I feel like sh*t. I should do it. OMG, no, no, I’m not going to do it, I’m pretty sure I just saw a sand dune created in the middle of the road.”

And that was the end of the triple brick in a sand storm – that ended up being a double brick. I still was proud that I stuck it out as long as I did. I consulted with my roommate, Keith, who is a pro triathlete who had ridden down to Fiesta to do some efforts too, but after 2 loops, he was like this is ridiculous. He said he has never in all of his fiesta riding experience, EVER had wind like that. And when he was just as pissed off at the wind, if not more, than me, I instantly felt really good about my decision to leave the island, and call it a day after two bricks. :)

I may have bonked, I may have eaten a lb of sand, and I may have been pissed off at the wind, but at least I looked cute in my new Coeur Sports Team Kit and Oakley Women’s Immerse sunglasses ;)

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The Triathlon Training Guilt Trip

My new attitude towards training, has really changed things for me. And by my attitude, I mean, taking triathlon a bit more lightly, enjoying it for the lifestyle it is, and just having fun. When I miss a workout, or I choose to be active in a different way, I no longer feel that guilt trip that I sometimes carry around with me. For the first time in a long time, I feel free. 100% free. I feel like I am enjoying myself, doing what I love, and having fun. Do I like challenging workouts? Absolutely. I have been doing some pretty hard run and bike workouts, but when a workout goes wrong, or a workout is missed, I do NOT feel guilty. It is a freeing feeling. 

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The really sweaty, I had to cut this workout short workout, because it was sucking, and what I thought was allergies, was actually a cold.

I know how many of us out there try to make up for workouts that were missed, whether because life, work, kids, being sick, being injured, etc. got in the way, and we do this because we feel guilty for missing those workouts. But, I tell you right now, do NOT feel guilty. Every day is a day to live. Every day, is a day to prioritize, and re-prioritize, over and over again. Some days that’s a problem at work, that has to be solved, and cannot wait. Some days, that is taking care of a sick kid. Some days, that is nursing an injury. And some days, it’s simply because you wanted to go out and spend time with friends or family, or your significant other. Whatever the reason, this is life. Live it the way you want to. 

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My favorite dinner staple, Kale Salad, from Seaside Market.

Personally, I want to live a life full of fun and happiness. Hard work can be fun. But nobody, and I mean nobody, feels good, when they feel guilty. So, let go of the guilt. I can tell you from experience, it feels, oh, so good.

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Where it all started. My first triathlon. My first ever open water experience.

I haven’t been happier with my training since I started in endurance sports. I remember finding ways to get workouts in, by including my friends or family, etc. And then some times, it became more about hitting my target HR, or certain paces, and it became more about numbers, than the experience. I am soooo happy to have that feeling of just freedom, and doing this because I love it, not because of hitting numbers, or podiuming, although of course, that is always nice, but the goal, the mission, is all about the journey, and not about the result for me.

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Running the Chicago Rock N’ Roll Half with my mom and sister! LOVED this!

With that, 4 weeks til Oceanside 70.3. All I know, is I’m going to be smiling and having a blast the whole race. Because, I’m having fun.

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Having a blast, prepping for Oceanside!

Osmo Nutrition – What is it good for?

I rarely share other people’s posts on my blog, but I LOVED Erin’s Recap of Osmo Nutrition, and instead of trying to re-create my own, I thought, hey…I’ll first share my personal experience so far with Osmo, and then offer Erin’s summary of what Stacey Sims educated us on about women in training and the women’s line itself.

I first heard about Osmo Nutrition at Interbike in September last year. I loved listening to Stacey Sims talk about what makes women so different when it comes to endurance training, and why all of our nutrition should therefore be different. It was educational and fascinating.

I have been using it in training a lot lately, as I have been doing a lot of high intensity workouts, which means hydrating and nutrients are extremely important. The PreLoad is extremely salty, which is great for prepping for a big sweat fest, but I did ask what would help to break it up a bit, as the salt is a little much for me, so Stacey suggested adding crystal light to it. I have tried this and it works wonders! I know some people love the saltiness, but for me, it was a bit strong. But ever since adding Crystal Light, taste has been amazing, and I feel GREAT during training. The active has a light, mango flavor, and it’s delicious. My favorite so far is the Active Recovery which is a honey+spice flavor. I have been adding it to skim milk, and mixing in a banana with it as well, and the occasional scoop of greek yogurt. YUM!

“A couple weeks ago, Coeur Sports [which I am on the Elite Amateur Team for 2014] announced its partnership with Osmo for our team hydration. A super synergy between two fantastic companies powered by incredible women… heck yes! Honored to be part of both.

To kick off the partnership, Coeur hosted a team call featuring Stacy Sims, the brains behind Osmo. This woman is rad – and, she knows her stuff. A nutrition scientist and exercise physiologist, Sims created Osmo after becoming hypernatremic racing Kona. While training in New Zealand after, she started mixing in the lab and researching how hormones impacted athletic performance. Her teammates tested her mixes during training with good results, and as her PhD evolved, she began studying how women and men respond differently. Hence, #womenarenotsmallmen :)

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My post-workout beverage after today’s intense treadmill workout. (this is my photo, not Erin’s :)

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So stoked to be sponsored by Osmo for 2014! (my photo, not Erin’s)

Indeed, we aren’t small men, and every month have to deal with our period – and, the hormone changes that come with it. Our estrogen and progesterone levels fluctuate, impacting plasma volume, breaking down muscle and reducing our recovery ability. In other words, our mojo suffers a bit.

Osmo’s women’s specific line is formulated to help counteract those hormonal changes. A bit about each mix:

  • PreLoad Hydration hyper-hydrates, crosses the blood-brain barrier and “counteracts hormone-induced drop in body water,” i.e. it helps you find that mojo
  • Active Hydration has a bit more glucose, sodium and potassium to increase power output and improve endurance
  • Acute Recovery has more protein and glucose. Women have a shorter acute recovery window – about 30 minutes – so it’s important to refuel shortly after training

Lucky us, we got to ask Stacy some questions after she explained the science behind Osmo. First up, how does Mirena, an IUD with a localized dose of progesterone that inhibits your monthly period, affect our bodies + hydration? (Thank you, Sonja, for asking my exact question!) Stacy’s recommendation: Use the women’s line throughout the month, and be sure to keep on top of your protein intake before and after training.

Sims also recommends adapting your triathlon training based on your cycle. In the days leading up to it, focus more on technique and train at a lower intensity (pushing through = higher heart rate). If you can, plan training blocks around it – focus on swim technique and not speed, for example. If you have a race in the days leading up to your period, she recommends taking magnesium and having a few more carbs in your pocket. And, if you use caffeine during a race in that higher hormone window, know that it clears the blood faster; follow up the caffeine with a glucose tablet or a salty ball (recipe here… they.are.so.good!).

Sims’ motto: Food in the pocket, hydration in the bottle. In general, you should drink 0.18 to 0.2 ounces per pound of body weight per hour. Calorie-wise, 4 calories/kilo per hour on the bike, and 3-3.5 calories/kilo per hour on the run. For example, I weigh 121 pounds (~55 kg), so should have between ~22 and ~24 ounces of fluid per hour; 220 calories per hour on the bike; and between 165 and 192 calories per hour on the run.

Sims’ other super helpful tips:

  • If you don’t like the salty goodness of PreLoad, drinking it icy cold helps it go down. Drink it the night prior to a big workout, race or if it’s hot as well as the morning of.
  • Don’t concentrate Osmo, as it’s specifically formulated. Concentrating it results in too much magnesium or potassium and the wrong osmolality (the body’s water-electrolyte balance).
  • Relying on something provided on the race course is never a good nutrition strategy because you don’t know how you’ll react.
  • What you do the first half of your race directly impacts the second half.
  • If the shit hits the fan on race day and you’re doing the porta-potty shuffle: Have some salty potato chips and plain water – easy carbs and a big hit of sodium. Definitely don’t add more sugar to your system! Also, avoid immodium; the best alternative is Pepto.
  • Take Tums toward the end of an IM bike. Because our bodies lose a lot of calcium and tightly holds on to magnesium, Tums helps keep them in closer balance, thus helping eliminate big muscle cramps, including the intestinal muscle. Sims recommends 1,000 mg Tums every 45 minutes starting the last hour of the bike and continuing on the run.
  • Gels aren’t what they’re cracked up to be. They’re concentrated carbs that go straight to the gut, and your body takes water from your blood to digest them, i.e. they’re an effective dehydrator.

Thank you, Osmo Nutrition, for keeping us Coeur Sports ladies hydrated this season!”

How amazing is Erin’s recap?!?! Please check out Erin’s blog – sweetsweatlife.com and follow along in her journey. She’s a dear friend of mine, and I thank her for letting me share her post with all of you!

FYI – to all the men out there, they also offer a men’s line! :)