The best advice I can give is to get back at it and into a standard schedule as soon as you can, my flight did cut my long run on Saturday somewhat short but I did get out there to do it regardless. It might have been for the best as I ran all last week anyway so it was good to give the ankles a rest. Workouts will probably feel harder and a bit slower this week due to the rest, so it's OK to ease back into it. A week of easier work is hardly anything and you'll bounce back quickly and newly refreshed!
 |
| Got my cute face on. |
I always have trouble pacing 10ks, because I want to go as hard as I would in a 5k but can't and somehow my 10k pace is only 30 seconds faster than my half-marathon pace. I hope to start racing some Olympic races this year along side my full and half distances, so this is a good bench mark.
Recipe of the Week: Stuffed Bell Peppers
A bit of a warmer recipe for the cooler months, this recipe include quinoa, cottage cheese and chicken so it is tasty and packed with protein!
What you'll need:
 |
| Yum! |
- 1 lb diced chicken
- 5 bell peppers ( I prefer red, but they looked a bit wonky at the store so green it is!)
- 1 cup coked quinoa
- 1/3 cup of cottage cheese (don't go for the fat free, they just add sugar)
- 2 handfuls chopped spinach
- 15 chopped up cherry tomatoes
- 1 onion diced
- 1 tbsp minced garlic
- Olive oil
- Salt and pepper
What you need to do:
- Preheat the oven to 400F
- In a deep skillet, saute the diced onion and garlic in the olive until soft. Add chicken and salt and pepper to taste. Heat until chicken is mostly done.
- Remove from heat, add quinoa, cottage cheese, spinach and tomatoes.
- Cut the tops off the bell peppers and gut the innards, a quick rinse will get rid of the seeds. Fill the peppers with the mix.
- Place in a cake pan and cover with aluminum foil and cook for 20 minutes. Remove foil and broil for an additional 5 minutes to make the tops crispy.
Workout of the week: Practicing for open water in the pool
When I started in triathlon, I was deathly afraid of the swim. I was a weak swimmer to say the least and adding a crowd of people and taking away the lanes wasn't bound to help.
Unfortunately the best solution to swim start anxiety is practice practice practice, never make your first race of the season your A race and if you get a chance to swim with a group outside.
It is surprisingly difficult to swim in a straight line in the open water, in the pool you have lane lines and guides to keep you on course. Unfortunately in the open water you just have the wild blue yonder. Practice swimming in the pool with your eyes closed and see which direction you drift, most people tend to be stronger on one side than the other and it pushes them off course. Once you find which side this is, one armed stroke drill can be done to even it out.
When you get yourself swimming in as straight a line you can, it's time to practice sighting. Sighting allows you to look up occasionally without interrupting your stroke and redirect as needed. Either pick a landmark in the pool (such as the diving platforms) or set up a kick board at the end of the lane to sight off of. Keep your eyes closed when your face is in the water and every eighth stroke or so push up slightly with the arm going into the water and bring your head up to catch a quick glimpse at the target. The more you do this, the more natural it will feel and you'll find a sighting position that works best for you.
That's it for this week! Feel free to leave suggestions in the comments on things you want to see!
When I started in triathlon, I was deathly afraid of the swim. I was a weak swimmer to say the least and adding a crowd of people and taking away the lanes wasn't bound to help.
Unfortunately the best solution to swim start anxiety is practice practice practice, never make your first race of the season your A race and if you get a chance to swim with a group outside.
It is surprisingly difficult to swim in a straight line in the open water, in the pool you have lane lines and guides to keep you on course. Unfortunately in the open water you just have the wild blue yonder. Practice swimming in the pool with your eyes closed and see which direction you drift, most people tend to be stronger on one side than the other and it pushes them off course. Once you find which side this is, one armed stroke drill can be done to even it out.
When you get yourself swimming in as straight a line you can, it's time to practice sighting. Sighting allows you to look up occasionally without interrupting your stroke and redirect as needed. Either pick a landmark in the pool (such as the diving platforms) or set up a kick board at the end of the lane to sight off of. Keep your eyes closed when your face is in the water and every eighth stroke or so push up slightly with the arm going into the water and bring your head up to catch a quick glimpse at the target. The more you do this, the more natural it will feel and you'll find a sighting position that works best for you.
That's it for this week! Feel free to leave suggestions in the comments on things you want to see!
No comments:
Post a Comment