Squash Boats

adminRecipe

Ingredients:

  • 2 fresh acorn squash, cut in half lengthwise and seeds removed
  • 1tbl of butter, melted
  • ¼ tsp of salt
  • 1.5 cups of wild rice OR quinoa
  • 2 oz of goat cheese
  • ½ cup of toasted pecans
  • 1/3 cup of cranberries or raisns
  • 1 tsp of olive oil
  • ¼ tsp of black pepper

Directions:

Preheat oven to 425 F. Line a baking sheet with aluminum foil. Place the squash halves on the baking sheet, cut side up and brush with some of the melted butter. Sprinkle with salt. Roast 25-30min until squash is tender. Remove from oven.

In a bowl, combine the rice (or quinoa), cheese, pecans, cranberries/raisins, olive oil, salt and pepper. Stir to mix. Place some of the mixture into the center of each squash. Return to oven and broil for 2-3minutes until the cheese is melted.

Swim Workout

adminWorkout

This set was designed to be at Lactate Threshold. I started the session off with an easy 1200 warmup and then some build to fast 50s to get my heart rate up. The main set consisted of 5×600 where the odds were broken up into 6x100s and the evens were at 1500m race pace. This most challenging part of this set was that it was continuous and there was no break after the 100s.

6×100 yd @ 1:15
1:04 1:05 1:06 1:07 1:07 1:07
600 yd @ 7:30
 6:56
6×100 yd @ 1:15
1:05 1:07 1:07 1:07 1:07 1:07
600 yd @ 7:30
 6:57
6×100 yd @ 1:15
1:06 1:07 1:07 1:06 1:07 1:07

After completing the 3000yd main set at race pace or at faster than race pace, not only do I feel stronger but I also am confident that come race day I am overly prepared and ready to go!

Norma Tec PRO

adminEquipment

I use my Norma Tec every day for injury prevention and to maximize performance. My schedule is extremely hectic and I am traveling almost every other weekend for half of the year. When I am not racing, I am training 20-25hours a week with large amount of stress on my lower body. After getting to try the Norma Tec recovery system I knew I had to have one so that I would be able to quickly recover from a session so that the next session would be equally as good.

Many athletes think the key to success is training hard. I agree with this to some point-there are no short cuts. However, there are things that can put an endurance athlete many steps backwards. The main setback is usually injury—frequently the Achilles, knee, calf. So far in my career I have not struggled with any type of injury. I credit this to my focus on the importance of recovery. I encourage anyone looking to take a step up in training to try out the Norma Tec recovery boots.

Norma Tec just came out with a more affordable set of boots called the MVP. You can check them out at www.normatechsports.com

Next up Venice Beach, FL

adminTravel

On October 27th, I will be traveling down to Venice Beach in Sarasota, FL for the Rev3 Finale. This is only a 2.5 hour drive away from my home base Clermont, FL. I am looking forward to racing at the beach and so close to home! I will go down and check the course out the week with fellow Floridian Sara McLarty.

Garbage Burgers

adminRecipe

Ingredients:

  • 1 cup shredded potatoes of your choice
  • ½ cup cooked & drained black beans
  • ½ cup cooked garbanzo beans
  • ½ cup corn
  • ½ cup shelled edamame
  • ¼ cup chopped sun-dried tomatoes
  • ¾ cup of breadcrumbs
  • 3 eggs whites
  • 1 tablespoon stone ground mustard
  • ½ cup feta cheese
  • Garlic salt and pepper as desired

Mix potatoes, beans, corn, sun-dried tomatoes, edamame, and mustard in a bowl. Add breadcrumbs and eggs whites and continue mixing until all of the ingredients start sticking together. Lastly mix in the feta and sprinkle with salt and pepper.

Turn on frying pan and let some olive oil heat up. While the pan is heating, form small tight balls of veggie mix and patty them with your hands. Make sure you do a good job so that the patties are nice and firm and do not fall apart. Cook the burgers in the pan for a few minutes on each side until nice a brown. Cover the pan for 2-3min before taking them off to make sure they cook all the way though.

Go bun or bunless and enjoy! Protein packed and delicious.

Track Workout

adminWorkout

Round 400m/HR 400m/HR 200m/HR
1 72s/170 74s/172 36s/170
2 74s/172 74s/170 37s/169
3 74s/169 73s/171 36s/171
4 75s/172 74s/169 37s/168
5 74s/171 69s/176 36s/173

2 mile warm up

10 min of drills and strides

  • Grapevine
  • Karaoke
  • High knees/butt kicks
  • A skips
  • B skips

5x 400m build/200 recovery/400m fast/200 recovery/200m same pace as last 400/ 200 easy rest 1 minute

2 mile warm DOWN

Stretching