Mmm... Cookies

I started my Sunday off by cooking pancakes for our house. I make them with cottage cheese, egg whites, oatmeal, vanilla extract & cinnamon. I top them with fresh mixed berries and a little Agave nectar and - Yumo! I got this recipe idea from Dr. Jacqui Slavin, Functional Wellness. Jacqui suggested getting more protein in for breakfast, instead of just carbs - I love carbs (eating protein with carbs helps keep you fuller for longer and stabilizes your blood sugar). You may think yuk, but don't knock this recipe before you give it a go. I chuck everything in the Magic Bullet and then cook them with a little olive oil. I dare anyone to eat more that 2 of these pancakes, you will explode, they are so filling. C'mon, I dare you.

I admit my cooking repertoire is very limited. There are a few things, however, that I have become quite good at. Pancakes are one, Quinoa (Keen-wa) is another and Cookies. Who doesn't like cookies. I tried a new recipe this week, Whole Wheat Flax Seed, Cranberry, Almond Cookies. These ones are really healthy, no butter. I followed the recipe, but as Lois would say, I was a bit of a "Cowboy Cook" and didn't really measure everything and then just threw in more of what I liked to get the mixture to the right consistency, I think I am a genius. This could have been be disastrous but they turned out incredible. They were so good they have all disappeared in a matter of 2 days, so I am making more later tonight.

I am not too worried about eating my fair share of cookies, as I am biking and swimming tonight. I am just about to jump in the pool for a 3K swim and then I have a 2 hour ride on the Computrainer. I am really excited to ride as I plan on watching the X-Games to keep me entertained. Shaun White is so inspiring & humble, what a great role model. Seeing these guys crash, then get back up and lay down another run, is courageous. I will try and remember this next time I "stack it" off my bike. Go to this link and read No. 3 for Stack, hilarious!

I will leave you with a pick of last nights' Skin up Strawberry Park with a very energetic bunch on a Full Moon. Thanks for the great company to Molly, Dana & Brett, aswell as our furry friends Maggie, Boston & Zeke.

Qualified for Nationals

Wednesday we ran East Lake Creek Trail. Finally I was feeling better and I was thrilled that I was outside running. I was running in Yak Trax, which I love. We ran 1hr 15mins, this trail has a fair bit of elevation gain, lots of up and down, it was only packed down on the very middle, so careful foot placement was needed if you were too heavy on your feet. I love being the first runner, even if I am just running with Brett and we are going the same speed, mentally it makes me feel stronger, you know, like you're winning. Anyway I got back to the car checked my phone and saw a new email. I have qualified for National Championships in Long Course Triathlon, 2010 TriSports.com Halfmax National Championship (Half Ironman/ 70.3 distance).

This event is October 2, 2010 in Myrtle Beach South Carolina. Basically it means that I am 1 step closer to racing at the Long Course World Championship in 2011. Nationals is event is the sole qualifying event for the World Championships. The top 20 finishers in each age group will qualify for Worlds. I checked the race results of 2009 Nationals to see how fast I would have to go and I can already see myself in the top 10 time wise. So things are looking good.

Now Dom and Beau as I have already told you are amazing at making me look good. I have got some pics back from both of them to show. I am not going to show you the best ones just yet, so these are ones that we decided didn't quite make the cut for a portfolio but are good enough for my blog.

This next pic Beau took at Berry Creek, fabulous view huh?

I will keep dropping some of these photos in every now and then. But of course, saving the best for last. Looking forward to running again tomorrow with MB, so I am off to get some rest.

Happy Australia Day

Tuesday the 26th was Australia Day and Zeke was spoilt with prezzies from my Mum in Australia.
He got a Aussie flag rope toy/ frisbie and a stuffed toy dog bone with the Australian Flag on it. He loves stuffed toys. In fact he will try stealing other dogs stuffed toys if he can. Brett got Boxers with the Australian Flag on them and I was the winner with a new cycling outfit. Mum was spot on with the sizes and my new matching bike shorts and jersey from their local bike shop, Gordon Street Cycles in Port Macquarie are black, white and pink "Thanks Mum, you're the best".

I have been feeling like crap and getting over the flu so my training has taken a back seat for a while. Someone wise said to me "wouldn't you rather lose 2 more days and get better rather than lose 2-3 weeks by working out too soon" you know who you are and... yes you are right, I said it!

So apart from doing a little strength training and about 20 mins on the bike at no more than 100 watts, I have been trying to sleep as much as possible.

On Monday night we put on a presentation at the Riverfront Cub about how to chose and plan physically and mentally for a triathlon event. We had a great showing and it was great to share some knowledge that was fresh in my mind from the USAT training. It was interesting to discuss that just signing up for an event is a huge step mentally. It requires commitment and it means that people actually have to be responsible for their performance. It's much easier to just keep talking about doing something right? Well done to all those people out there who are brave and put themselves out there.

USAT Coaching Certification

For the last 3 days I have been in Colorado Springs with Brett at a USAT Coaching Certification. We are in lectures every day from 8am - 5pm. I have barely had the energy to drag myself to my room let alone go to the gym or out for a run. Yes I am officially sick but this Clinic is amazing.
I feel like I am interrupting lectures while constantly blowing my nose. It's not the best shape to be in when you have the opportunity to be meeting new people. All I want to do is climb into bed.
It is interesting to realize sitting still for hours at a time is really hard, my back is killing me from sitting on my bum. I am actually starting to get a little antzy from not exercising.
The next presentation is by Bobby McGee. This guy is amazing. He spoke a little about Athlete Mental Skills yesterday and it was reassuring to see that I have been practicing some good habits. He spoke about believing in yourself in connection to reaching your goals. The idea of visualizing an event as if you had already performed it and talking about it in the past sense. I have and struggled with negative self talk and confidence in races before to a point where I am now convinced that they affected my performance negatively on race day. So here's to evaluating myself and all my athletes.

Blah... am I getting sick?

At the moment I run on Tuesday's. It's track/speed work on the Woodway. I started out with 1 mile EZ warm up and was feeling blah... Brett was sick last week and I thought I had gotten away scott free.

I couldn't decide whether I was being a wuss or if I was being sensible by deciding to just run EZ instead. Janet convinced me I should take it easy. I did, but I still wasn't sure. I ran 6 miles at 10 min miles. I thought that if I was feeling better later in the week I would get it done then. On a sensible note there is nothing worse than doing a high intensity workout that places your body under stress if it is starting to get sick. It wouldn't have hurt to take a day off, but sometimes I am not sure I know how.

On Wednesday I tried swimming and did alright, not great, but I felt pretty good when I was teaching my noon strength training class and that made me feel better. That night we were running at Beaver Creek. I love running Aspen Glade, it is one of my favorite trails, and I started off wondering how I would feel. I was surprised that I was breathing well and felt relaxed and not fatigued like I did running on the treadmill on Tuesday, maybe I was getting better. We actually ran from chair 6 to Meadow's Trail and then on to Aspen Glade. I was moving at a reasonable pace and felt like I could push a little. The trail was really packed down and we just ran in Yak Trax. This was one of my best runs in a long time. I felt strong and was climbing really well. Once I popped out at Allie's Cabin I kept running up Cinch till the top of Fool's Gold. Then I turned around and retraced my steps falling only twice on the way down. It serves me right for running a little to quick and heavy on my heels on the way down.

Thanks to Trisha, Brett, Alice and Zeke (who passed out in the car on the way home) for a beautiful night out. Brett and I topped it off with a Tuna Burger at Larkburger and a glass of wine with Ginny at home!

Who gets a flat indoors?

On Monday I had the honor of a good friend, Dominique Taylor, photograph me. Dom is a photographer for the Vail Daily and one of the coolest and creative people I know. The best thing about Dom is that you can't help feeling comfortable around her, gotta love the Kiwi's. I was definitely feeling a little self-conscious but it didn't last long, and I can't say enough about her patience in trying to coach me through some shots that I am collecting for a portfolio. She takes such pride in her work and it was a pleasure to have her guidance. Dom, you are awesome!

It was a gray day we decided outside action shots would be best taken when the light was better. So maybe next Monday, we'll see. I will post pics of the day when I get them. I have got to say it is funny when someone tells you to "smile", a lot of the time I already thought I was. Wow, I wonder how often this happens in everyday life!

On Monday nights, I teach a Body Sculpt Class at 5:30pm. I love this class and it was 'chocka'. I love that the girls can do push ups on their toes, these chicks are hard core.

I finished teaching and jumped on the Computrainer for a 90min ride. It was a tough one. It was 3 intervals of 15-20min blocks at 205watts! Holy Schmoly - there was a puddle of sweat that needed to be mopped up after I was done. My ride, however was cut short, as half way through the last interval, I got a flat. I couldn't work out why I wasn't holding my power, my pedal stroke felt weird and it was like the wheel was slipping - it was kind of a saving grace!

This was the first time I've had a flat on an indoor trainer, I thought it was hilarious, annoying, but kind of funny that I got a flat inside - oh well, at least I get to practice changing a flat!

How many times can I fall over?

Today I did my first Pedal Power Snowshoe Race at Tennessee Pass. Nothing like running a 10K at over 10,000ft to kick off your weekend. Bruce's races are true cross country style, jumping over logs, ducking trees and branches and today it felt like it was all in a bowl of sugar.

Last weekend was good race for me, I fell only twice, today I fell 30 times. I felt like I was drunk. From my face plants, of which there were many, I would call "yep, I'm fine, keep going". Then swear like a trooper, climb to my feet, and carry on with my stumble.

Today was a day I had to swallow my pride and chalk it up as 'experience'. It was very humbling.

"Just keep swimming, just keep swimming..."

Think about it: you are all snuggled up in bed and you wake up and it's dark and cold outside, snow on the ground and all that... who in their right mind would want to jump into a swimming pool in The Vail Valley in Colorado? It kind of sounds like a bad dream.

Getting in the pool for Masters Swim can be tough... but once you are in, ahhh it's gorgeous, and you feel brave and proud of yourself for making the choice to be there. Yes, that's right, it is a choice. A little realization I have made is: getting out of bed is hard, no matter what time of day you do it, but you still have to do it!

My first 2 summers doing triathlon I didn't train for my swim at all, yes I know, shocking. I thought that I was fit enough and hey, I am Australian, I was raised in the water, how much faster was I going to get. I was convinced that working on my bike and run would be more fruitful in reducing my race times. Ohh how I was wrong.

I was completely frustrated last July that I was adding time to my swim leg from races of the previous year. So I decided to start training it 3 times a week. Not surprisingly, I actually started looking forward to being in the pool and saw improvements in my times, funny that!

I have recently backed off and are only swimming twice a week and it was making me sad. I felt like I was undoing all my hard work over the summer. This morning it took over 40 mins before I was feeling good in the pool. Every now and then I feel like I can swim forever, that's what I felt like today. I got in this zone that felt like a "swimmer's high". I turned into Dory... "just keep swimming, just keep swimming..." I swam 3600m and was in a great mood for the rest of the day :)

Running with Wolves

I run outside every Wednesday night at 5:15pm. Last night I ran on West Lake Creek Trail (70mins), just outside of Edwards. I love running outside, and when I am with the dogs, it is non-stop entertainment.

Last year I had a really hard time when winter rolled around (despite my 10+ years of following it religiously). I have now fallen in love with Summer so much that losing the daylight hours completely depressed me. This year Brett said "enough, get a headlamp & shutup". Touche.

My fav. crew joined me: Boston, the gentle giant German Shepherd weighing in at 103lbs, & his sidekick Zeke (our Swiss Shepherd) and Brett. Now, Brett has been doing some pretty serious deadlifts and his hamstrings were tender to touch, needless to say his stride was on the short side and his pace was not up to his usual speedy self. It made me feel really fast!

Running with boys is priceless. Boss will take off and chase Zeke and then bury him in a snow bank - "Take that" or "HooRAH" as Molly his owner would say, he outweighs Zeker by 20lbs. Zeke is crafty in dodging him most of the time, til Boss get's annoyed enough to teach his little buddy what's up!

All in all it was a very pleasant night until some crazy lady let out a blood curdling scream... Oops that was me. I was running ahead of Brett and turning around and coming back. I didn't want to get too far away even with a headlamp and the dogs, it was still a little spooky. My eyes played tricks on me and I freaked out. I thought I saw/heard something. I scared myself I screamed so hard. I am such a girl.

Tonight I am jumping on the Woodway again for a long EZ 1 hour run. Tomorrow AM is Master's Swim, I am looking forward to it. I am also looking forward to my glass of wine this evening at VIN48. Happy B'day Elise & Ale.

Track workouts are great when you're finished

I woke up this morning wishing I went to bed earlier the night before. I knew my Tuesday was going to be a longish day. I taught a 6:30am CycleFit (Spin) Class and then decided to have a 2nd breakfast. Breakfast is by far my favourite (Aussie spelling) meal of the day. My breakfast sandwich was an english muffin, scrambled eggs, cheese and bacon from Market Avondale. Zeke (my dog) got the bacon, he needs it more than me ;)

I had a few personal training appointments that filled up most of my morning and then instead of getting my Run workout out of the way, I decided to go home for a nap. I convinced myself that I would run much faster if I was rested.

I headed back to work at 1pm and then taught another CycleFit Class at 5:30pm. I finally got on the Woodway (treadmill) to do my track workout at 6:45pm, and I was not convinced that this was going to be fun, my legs were still fatigued. After running a mile to warm up I was feeling more positive and my legs were doing better than expected. My workout was: 3 x 800's, 3 x 600's, 3 x 200's. I never think of track workouts as being fun, they are tough, and you are uncomfortable pretty much the whole time. I find it can be a mental struggle to keep pushing, when you really want to back off the pace. My inspiration coincidently came from watching The Biggest Loser as I ran. It felt like I had an audience, and that I had to finish strong or it would be a cliche. Jillian was yelling at me in my head!

I ended up running 6.5 miles in about an hour, it is always nice once it is finished, so home to eat and snuggle with Zeke.

I had a little trouble focusing today on the rollers, but at least I didn't look like this guy :). In case you skipped that link, don't. So I immediately got off and ran 3.5 miles EZ as a recovery from my race yesterday. I am sorer than I thought I would be, my legs are a little tired. I realize I had a big day yesterday, and I am paying for it a little today. Which is why we schedule and plan my workouts so much. These races and training sessions are not random, so I knew this would be a recovery day. Anyways, I am off to bed, as it is the best recovery ever! :) ZZZzzz...

(now go look at that link again for another giggle)

Believe and you will Achieve

Today I ran the 10K Snowshoe race at Beaver Creek. It was a perfect day, sunny and about 20°F and no new snow so the ground would be fairly hard packed. I had set myself a goal time for this race. I wanted to run under 1:20. Last year I finished this same course in 1:29. Today I finished in 1:16 (booyah)

I haven't actually run that much, as I just finished a month of focusing on my cycling, but obviously my Computrainer work outs are paying off and keeping my legs and lungs strong. Thank god, they've been tough. It amazes me how much just working on my cycling has helped my running. I have also been reading a lot about mental training. Positive affirmations to be exact, and how powerful they can be in helping you achieve the goals you set yourself. For instance I am not particularly fast at running hills. I am consistent, just not fast. Now I used to tell myself "I don't like running hills", "I not good at them". By telling myself this I was planting the seed for my future, where my mind and body would then follow. Instead I have been telling myself "I like running hills" and "I am powerful" and seeing the top I know once I get there I can recover on the downhills. So that's what I did today. Believe and you will achieve. The only catch is you truly have to believe! I have been reading and highly recommend the book Running Within.

I finished with an altitude hacking cough and caught up with friends Patrick Pinnell and the super fast Carl Bruggeman (1:02). We watched the award ceremony while chugging on Muscle Milk - yum! We cheered for a great friend, Katie Hartmann who was 3rd Female in the 5K. Katie you are amazing, is there anything you aren't good at?

I finished off my afternoon with a massage at Spa Anjali at the Westin, it was a fluke they had an opening. The steam room, pre and post massage soothed my altitude hack and Matt soothed my sore muscles. Then it was time to swim & bike.

I did a Total Immersion Workshop in October at the Riverfront Club at the Westin in October with Kevin Millerick. It was awesome and I have been working on drills like Skating and Zen Skating that are making me more balancd and efficient in the water. 30 mins of Total Immersion swim drills and then 30 mins cycling on the rollers to work on my balance.

Finally, I must say that I am having a pretty fantastic day as I thought it was going to take me months to be able to ride the bike rollers without assistance, they were pretty intimidating to me. The you tube videos of people crashing, although very funny, were scary. I am pleased to say that the learning curve has been much quicker than I anticipated. My 4th attempt and I am changing gears and riding uninterrupted intervals of 15 mins. Oh, and thanks to my bike coach :) Yeah me. This is my attitude on a good day, I love the good days!

Lights, Camera, & Freezing Temps

Today was a beautiful bluebird day. Hardly any clouds to keep Edwards warm, it was -8° F (-22°C) at 8am this morning. It was a great day to take photos, so that is what we did.

Beau Handley is a good friend, phenomenal skier & great photographer. We took some shots at Berry Creek to help me start creating some portfolio pictures. The view was amazing and we all froze our bums off! Beau you are a trooper, sorry about the frostbitten fingers.

Today I took a day off training and napped instead. I am very good at napping, in fact sleep is one of my passions. I am going to run the Beaver Creek Snowshoe Race on Sunday and feel like my legs needed a rest. My fingers are crossed that tomorrow and Sunday are a little warmer.

Dream Bigger

Finally I have been convinced that blogging might actually be a good idea, even if it is only therapeutic. I am looking forward to sharing my experiences and be accountable to more than just myself. I want this to be a journey through my training for endurance events, my career as a professional coach and trainer, and a few other exciting ventures on the horizon. I will keep you posted ;) Thanks to Brett and close friends I am slowly becoming aware that dreaming bigger, although petrifying, is going to be achievable. I hope that through this blog, you find some inspiration to get out and get fit, get some great fitness fashion ideas and at least have a place to enjoy your morning coffee (mum?). Heading out for a run to rethink this whole thing and figure out if I am crazy, but I will update my goals and training soon. These dreams are so big, that i don't have time to fit them all in right now, you will just have to wait :)