Saturday, December 8, 2012

Endurance Swimming Workout

I was pressed for time the other day, but B and I still wanted to knock out some yardage in the pool. I ended up doing one of those endless-laps routines that everyone hates so much, but I broke it up into more manageable pieces so I had a few thousand yards under my belt before my shoulders knew what hit 'em.

Warm up
3x300 easy

Workout
5x200 good effort
4x100 drill
4x50 odd fast, even easy
100 easy
5x200 good effort

Cool down
2x200 easy

Total: 4000 yards/meters 

Places to cut back on yardage if necessary:

  • Do 2x300 warmup 
  • Remove second set of 5x200
  • Remove 100 easy 
  • Do 1x200 cool down 

These modifications will lower the total to 2400 - still a very respectable amount of swimming.

Friday, December 7, 2012

My Other True Love

I have a MAJOR thing for soup. Everyone talks about the winter months being "soup season," but let's be honest...soup is fantastic 365 days of the year, if you ask me.

Which, obviously, you did. Or something.

Regardless of your opinion on the seasonal appeal of soup, the fact that it's December means that everyone should be cozying up to a bowl of warm, liquid perfection. I recently found two recipes that blew me away, and I had to share them with you. Bonus - they're both from the same website (Vegangela), which I will now be obsessively stalking. Girl's got talent!

First up was the Roasted Butternut Squash Soup. Until last week, I hadn't found a good recipe for butternut squash soup (most are too sweet for me). This one balances the sweetness of the squash with some tropical ingredients and there is so. much. flavor. in every bite. B even loved it, and he hates every ingredient on an individual basis. Note: I left out the coriander and cilantro because I was out of both. I also didn't use a jalapeno because I was lazy.

I tried the Roasted Fresh Tomato Soup the very next day. I had bought a ton of tomatoes at the grocery store for some reason and needed to use them up, stat! I eat approximately 1 tomato a month, so I don't know why I felt compelled to buy a pack of 9. Brilliant. But, obviously, it worked out.
I once again omitted the fresh herbs for this recipe. I also think I added a hair too much salt :( Don't get me wrong, it was still delicious, but the roasted veggies should really be the stars of the show here.

Let me know if you try out either of these awesome recipes! I still have a small container of the tomato soup sitting in my freezer, I'm trying to save it until I can get some more tomatoes and restock.

Have a happy Friday!


Sunday, December 2, 2012

Back from the Dead


I'm still here! The last few weeks have been terrible in terms of work and school, but I'm back now! Let's see...what's happened since the last time I posted?

  • Two 5K races
  • One 5 mile race
  • Three  PRs (because I haven't done a 5 miler before)
  • Some swimming (but not enough)
  • LOTS of wonderful foam rolling. My calves are happier than they've been in a loooong time. 

First was the Chesterfield Turkey Trot on Thanksgiving morning, which I ran with B. I broke 23 after a slow start. There were more than 3000 people there and many, many people lined up way too close to the starting line. I had never run a big race without corrals! It was lots of fun though.

The 5-miler (the Believe in Girls 5M race) was on the Saturday after Thanksgiving, and I placed well but wasn't trying to race hard. My goal was to keep an even pace with good form. I held consistent 8min/mile and finished at 39:59.

Yesterday, B and I ran another holiday-themed race, the Santas on the Loose 5K in Webster Groves. Everyone who entered was given a beard and a santa hat. I elected to forgo the beard because I always get way too warm when I run. It was 60 degrees! St. Louis has been burning up lately.

There were cookies and hot chocolate at the finish line, yum! This course was also hillier than expected. I don't think I've been giving Missouri enough credit, I thought it was flat all over. WRONG!
Small hills,yes, but they just kept coming! 
But - amazingly - I PR'd with a 22:28. I didn't feel like I was running that hard, but the start was much smoother than the Turkey Trot so that certainly helped. I don't love the 5K distance, but I don't want to swear off it until I break 22. I think I'll be able to do it pretty soon with a flat course with a good race plan.

So - that's been my schedule for the past month. I can write up some individual recaps if anyone is local and is interested in doing these races next year.

As for my life outside of running....
I made Thanksgiving cookies, using this awesome blog as my inspiration.

Oh yeah - done with our Christmas shopping! And see those golden star gift tags?

I made them! They were super-easy. I made some salt dough (like you'd see on pinterest), cut out stars with a cookie cutter, made a holly pattern with a big rubber stamp, and painted them with gold paint after they were done drying. 

Carly getting into the Christmas spirit...

Of course, I've been working a LOT. Here are the fruit flies that I stare at all day, e'ery day:

Well, I think you guys are more or less caught up on my oh-so-exciting (not) life. I tried out a few recipes that I'll be sharing over the next few days, including the best butternut squash soup everrrr. And marathon training officially starts tomorrow!! Very excited over here in the AIDIH household.

Have you done any holiday races this year?

Sunday, November 11, 2012

A Confession....

....I haven't done a very good job with my nutrition/hydration/foam rolling goals for the past few days.

I've had several exams this week (not a good excuse!) and have let things slip. I ran a 5K this morning and paid the price: I felt terrible as soon as I started and my time was way off.


The race was on a really hilly trail, and I don't think that any of the runners expected anything but flat pavement. Here's the elevation map, courtesy of RunKeeper:

That last hill was a doozy. I felt like my nose was scraping the ground. My time was in the mid 23s, i.e. doubling this 5K time still wouldn't be as fast as my most recent 10K time. Yikes!


Things to be grateful for: 
- I still managed to place 1st in my age group, 2nd in women, and 5th overall (disclaimer: there were not many runners, haha!)
- I got a medal, and I love love love medals. I have 5000 swimming medals that I don't care about...it's something about RUNNING medals that gets me all hot and bothered.

Standard post-race picture. Hairy legs - check. Chipped polish - check.  

- My calves cramped up, but not in the usual way or place. I think it had more to do with dehydration than injury.
- It was only 3.1 miles, not 13.1. Short race = shorter recovery, so I won't be out for a week.
- Christmas is right around the corner (at least in my mind). Bring on the snowflakes!
- I just found out that two of my best friends from college are doing the Pittsburgh Half Marathon in May! B and I will be headed home to race it with his mom and sister, and I'm SO EXCITED that we'll get to spend time with close friends as well. It will be their first big running race - they used to be swimmers too - and I hope they catch the running bug for good.

Things that are bumming me out:
- This test. Tomorrow. 12 hours away. I am NOT prepared.

Goals for the week ahead: 
- Survive tomorrow
- Get back on track with my hydration, nutrition, and general care.
- Squeeze in a bike workout
- Swim at least twice
- Keep a positive attitude even though work will be getting crazy (I'll be in lab 6AM-11PM some days!)

What are your goals for the week? 

I'll leave you with a quote that helps me through failures in lab: "Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying 'I will try again tomorrow.'" -- Mary Anne Radmacher

Tuesday, November 6, 2012

Election Day


VOTE

“Remember something, if you will, about voting: Voting is not a horse race, you're not going there thinking "Gee, I gotta pick the winner so I can brag to my friends 'Oh, I picked so-and-so and he or she won.'" Voting is voting your heart and voting your conscience and when you've done that, don't ever, EVER let a Democrat or Republican tell you that you've wasted your vote because the fact is, if you DON'T vote your heart and conscience then you HAVE wasted your vote.”  ― Jesse Ventura

Monday, November 5, 2012

Holy Cheeseplosion, Batman!

Have you guys heard of the site called Pintester? No, not Pinterest....PinTESTER. This girl tries out popular ideas found on Pinterest to show you if they work or if they're a giant fail. She's HILARIOUS. But seriously - don't take my word for it - go read about the soap clouds.

Anyway, last night B and I were inspired by a pin about baked mozzarella cheese bites. Basically, you just (1) take a piece of string cheese, (2) cut it into cubes, (3) dunk the cubes in milk and roll in breadcrumbs (4) bake. Easy peasy, and we had all of the, uh, "ingredients" on hand.

Inspiration: *
 Gotta try this...string cheese chopped into bite size pieces, dipped in milk and bread crumbs, baked at 425 for 8-10 minutes- serve with marinara sauce!  It's baked not fried!

Our sad little attempt: 


As Pintester would say.... "nailed it."
As ugly as they look, we devoured the whole pan. Warm, melty cheese is never a bad thing, although I think next time I'll just stick a cube of cheddar in the microwave and call it a day. 

*Original picture and recipe come from Abby at Never Trust a Skinny Cook. She DOES offer tips about how to keep your cheese balls from melting/expanding/exploding in the oven...we just didn't see them until it was too late. 

Sunday, November 4, 2012

Dealing with Disappointment

As I mentioned in my post about the Rock 'n' Roll St Louis half marathon, I had a mediocre race that ended in a PR that I probably didn't deserve. But what if it were the other way around? What if I had trained my butt off, had perfect race conditions, fought for a super PR, and fell short? It wouldn't have been the first (or second or third or fourth...) time that I'd fallen short of a goal, and it happens to everyone sooner or later.

I met very few setbacks as a swimmer in middle school and high school. I did suffer from one potentially career-ending injury, but I did lots of rehab and made the tough (but correct) choice to skip half of a swim season. That same year, I had the goal of qualifying for the PIAA state championships as a high school freshman. I worked insanely hard for the second half of the season and I did end up qualifying for states. I met every major goal that I set for myself over the next few years. One time, I wanted to make it back to the finals in a big swim meet but missed the cut by one place...only to find out that a girl ahead of me had been disqualified (i.e. I was bumped up and did indeed swim in finals). A lot of my swimming went like that: part of my success was luck, and a larger part was just plain old hard work, killing myself in the pool and weight room every. damn. day. (like those Nike ads, except, you know, real).

In college, my all-consuming goal was to be an All-American. To be an All-American, you have to go to the NCAA National Championships and place in the top 16 in an event. I had a great freshman year and provisionally qualified for NCAAs, which means that my time was below the consideration cut but fell short of being fast enough to be invited to the meet. I was disappointed, but I knew I had three years to improve.

And then the same thing happened sophomore year.

And then the same thing happened junior year.

And then, my senior year, I had a shot. My relay snuck into NCAAs as the last invited team, and I was stoked. I had a crazy-talented group of ladies on my relay, I was swimming best times (aka PRs in runner-speak) without even tapering, and I ready to cap off my senior year with one of those storybook comebacks that are in every inspiration sports movie ever made. I was about to star in my own version of Miracle.

Training for nationals was awful. I felt like I was swimming through jello, and I was sluggish at every practice. I wasn't too concerned, because I knew it would all work out in the end. It always did.

We got to the meet, swam our race, and JUST missed placing high enough to be All-Americans.

I've never been someone to cry after a race, or talk about life being "unfair," or throw hissy fits in general, so I'm ashamed to say that I had about 5 minutes of insane corner-of-the-locker-room bawling before I was able to get it together. Everything felt OMG-SO-UNFAIR, and I was too immature in those emotional post-race moments to remember to behave like a human being.

I'm not proud of how broken-up I was over that one bad race. I had everything in the world to be thankful for, and I lost perspective for a little while. I felt insane, immature, and ashamed as soon as I came to my senses. My coaches and teammates asked me how I was doing, and I was able to look them in the eyes and tell them that I was truly disappointed, but life goes on. I was thankful to have had a chance after four years of failure. I was thankful for the fact that I had a healthy body that let me swim at all. I had both a "real" family and a swimmer family that I loved to death. I had food to eat and water to drink and a place to sleep at night. Thinking about all of the truly wonderful and important things in my life made me feel so small and selfish for worrying about something as comparatively insignificant as being an All-American. That's not to say that being an All-American isn't an amazing accomplishment - it is a HUGE deal - but I'm disappointed that I let it consume my life to the extent that it did.

It's been a while since NCAAs, and I've thought a lot about how the experience changed me. I still feel sorry for myself sometimes, and that's ridiculous. Why? Because my exclusion from the NCAA podium wasn't at all unfair. I had thought - mistakenly - that my hard work meant that I was owed something by the universe. But really, what made me more deserving than anyone else? Absolutely nothing. Whether the girls on the other teams had worker harder, trained smarter, or just had a better race by chance, they had all beaten me. Fair and square.

I don't know why it took me 21 years to learn this, but sometimes you will truly work as hard as you can and you will fall short of your goals. It happens. It sucks. And that doesn't mean that "waaahhh life is unfair," it just means that you have to get up from the floor, dust yourself off, and face your work/training/life with renewed determination and grit. Make yourself stronger instead of complaining about what went wrong. I did a terrible job of that at NCAAs, but I can guarantee you that every failure since then has been different. I'd encourage you to take a similar attitude - work hard, set big goals, don't be afraid to fail, and then work harder. At the same time, be thankful for the amazing things in your life that have nothing to do with work or sports. With an attitude like this, even your failures will be more graceful and inspiring than the successes of many, many other people.

And to end on a high note: Luckily, the girls on my relay team had qualified in other events in which they DID make All-American. They were (and remain to be) incredible, and are some of the most decorated athletes in the history of our school. Those ladies take hard work to a whole new level, and they still motivate me on a daily basis. I'll tell you more about them someday so you can be hella-inspired too :)