Tuesday, April 16, 2013
Strong for Boston
The sad event in Boston yesterday is truly tragic. It was supposed to be a day to embrace the body and move the spirit. I am confused about the reasons why this happened. But I will take this chance today, like so many others across the nation, to embrace my spirit and go for a run in honor of those affected.
Thursday, April 11, 2013
Bellingham Triathlon Club TT
One month from today I will be riding with the Tour de Cure. It's going to be my first crack at a century. To get more into the cycling spirit I have decided to race in a Time Trial this evening. It is an out and back of 14.4 miles that climbs away from the entrance to Lake Padden, drops down and circles Lake Samish. We have to climb back over and down to the start/finish at Padden. My goal is to finish in under 43 minutes. That'll give me a 20mph average. Which means I'll have to push the pace during the middle flat section to make up time for the two slow hills. I'll keep you informed.
In no way will I be racing for 100 miles next month but the TT should be a lot of fun. This is just what I need to kick start a big month-long training block of cycling. I've gotta get more saddle time in before May just to make sure I can finish the ride without bonking. I hate to put running to the side, but four weeks of serious biking should turn into lower times and therefore more fun.
In no way will I be racing for 100 miles next month but the TT should be a lot of fun. This is just what I need to kick start a big month-long training block of cycling. I've gotta get more saddle time in before May just to make sure I can finish the ride without bonking. I hate to put running to the side, but four weeks of serious biking should turn into lower times and therefore more fun.
Thursday, March 28, 2013
Spring Break
Training is finally starting to kick into a new gear. The weather has been cooperating during this chunk of free time and my knee is tracking well. Races are coming up, so it's time for some quality workouts that I can gauge where my paces should be.
This evening I met up with the West Sound Triathlon Club for a track workout at my old high school. The evening's sets were 6 x 800m at slightly under 5k pace with a 400m recovery. It was my first return to faster paces and the workout was a solid effort by all members. I went out too fast on the first so I dialed it back on the second then shaved seconds off each subsequent interval. Jim Felty, a fantastic CC and track coach at Klahowya Secondary School, gave me a few pointers about relaxing my shoulders and bending slightly forward at the waist. It made a huge difference in the last two sets. I was able to maintain my pace and pump more with my arms, resulting in faster but comfortable times.
I've only got a few more days of this workout/recovery/party mode until I start Spring quarter but I'm looking forward to my schedule. It kind of goes like this:
6 am Swim at the Rec Center
8 am Yoga Class
9 am Health & Disease Prevention Class
10 am Coach Development Class
11 am English
2 pm Done
I've got packed mornings but it also leaves me free for the best part of the day when I can work, train and study. Though I will have to get good at preparing my meals the night before and eating in class (yes, I will be that guy distracting people with my awesome trail mixes).
There is only a little over a month before the Tour de Cure in Redmond on May 11 and I really need to kick my bike mileage up a notch. If you know anything about western Washington, the weather forecasters are not to be trusted. Though I hope they are right about this weekend presenting 60 degrees and clear skies. I'd love to get a couple of 50 milers in and some solid runs. Heck, why not toss a brick in there for good measure. Either way, it's been refreshing spending time with my family and friends.
This evening I met up with the West Sound Triathlon Club for a track workout at my old high school. The evening's sets were 6 x 800m at slightly under 5k pace with a 400m recovery. It was my first return to faster paces and the workout was a solid effort by all members. I went out too fast on the first so I dialed it back on the second then shaved seconds off each subsequent interval. Jim Felty, a fantastic CC and track coach at Klahowya Secondary School, gave me a few pointers about relaxing my shoulders and bending slightly forward at the waist. It made a huge difference in the last two sets. I was able to maintain my pace and pump more with my arms, resulting in faster but comfortable times.
I've only got a few more days of this workout/recovery/party mode until I start Spring quarter but I'm looking forward to my schedule. It kind of goes like this:
6 am Swim at the Rec Center
8 am Yoga Class
9 am Health & Disease Prevention Class
10 am Coach Development Class
11 am English
2 pm Done
I've got packed mornings but it also leaves me free for the best part of the day when I can work, train and study. Though I will have to get good at preparing my meals the night before and eating in class (yes, I will be that guy distracting people with my awesome trail mixes).
There is only a little over a month before the Tour de Cure in Redmond on May 11 and I really need to kick my bike mileage up a notch. If you know anything about western Washington, the weather forecasters are not to be trusted. Though I hope they are right about this weekend presenting 60 degrees and clear skies. I'd love to get a couple of 50 milers in and some solid runs. Heck, why not toss a brick in there for good measure. Either way, it's been refreshing spending time with my family and friends.
Tuesday, March 12, 2013
Vegan Brownies
Yeah, you read that right. Vegan, no animal products found within. Even I ask myself what am I getting myself into? It's more an experiment than anything, but lately I've been looking more into the benefits of a plant-based diet and ways to add more variety to my meals. I'm a big fan of soaking and slow-cooking beans and legumes because it is great at leaching out some of those complex sugars our stomachs don't really care for. I am never upset by eating beans. It's easy and takes only 45 minutes to cook, give or take depending on the type of bean. (Quick note: beans from the can still contain these sugars because the beans are pressure cooked and they don't get a chance to leach out.)
These past few years I have been paying attention to articles, cookbooks, documentaries, and other nutritional sources. I've gotta say that a whole-foods plant-based diet is really the way to stay healthy, not worry about calories, and prevent and reverse diabetes and cardiovascular disease. I want to be serious about that last one. Nutritional scientists and doctors are making evidence-based claims that our typical Western diet of processed food and meat consumption is the making us sick. They cause inflammation and provide too many calories. This combination leads to obesity, clogged arteries and medical illnesses. Plants provide the opposite effect to all those issues. For me, it makes sense to eat more vegetables and less meat because I want to provide the best environment for my body to grow and work efficiently in competition and life. For those who are obese or have a food-illness like diabetes, they can change their diet and eventually lose the prescriptions and weight.
Sounds like a great idea, right? Lose weight, feel better, live longer and pay less in medical bills. It's a bit hard these days to think smart about food when we're bombarded by media to buy the next "healthy" item to hit the shelves. For now I recommend watch "Forks Over Knives" and google about food pH effects. It'll be enlightening. Ok, I'm done. Back to brownies.
Tomorrow my class is having a potluck and considering the class is fairly liberal. I thought I'd make a gluten-free vegan recipe that all could share in. I would have scoffed at this title two years ago but here I am writing a blog about it. Below is the recipe I found from this baker and dessert blogger Katie, http://chocolatecoveredkatie.com/
Thank you Katie, I hope you don't mind.
A few changes I made to the mix:
1/4 cup shredded coconut----------add to the processor and sprinkle on top before going in the oven.
1 cup of melted chocolate chips---drizzle on top of the poured mixture in the pan.
Agave instead of maple syrup-----it's what I had.
Walnuts-------------------------------use them, I forgot.
No-Flour Black Bean Brownies
(gluten-free)
These past few years I have been paying attention to articles, cookbooks, documentaries, and other nutritional sources. I've gotta say that a whole-foods plant-based diet is really the way to stay healthy, not worry about calories, and prevent and reverse diabetes and cardiovascular disease. I want to be serious about that last one. Nutritional scientists and doctors are making evidence-based claims that our typical Western diet of processed food and meat consumption is the making us sick. They cause inflammation and provide too many calories. This combination leads to obesity, clogged arteries and medical illnesses. Plants provide the opposite effect to all those issues. For me, it makes sense to eat more vegetables and less meat because I want to provide the best environment for my body to grow and work efficiently in competition and life. For those who are obese or have a food-illness like diabetes, they can change their diet and eventually lose the prescriptions and weight.
Sounds like a great idea, right? Lose weight, feel better, live longer and pay less in medical bills. It's a bit hard these days to think smart about food when we're bombarded by media to buy the next "healthy" item to hit the shelves. For now I recommend watch "Forks Over Knives" and google about food pH effects. It'll be enlightening. Ok, I'm done. Back to brownies.
Tomorrow my class is having a potluck and considering the class is fairly liberal. I thought I'd make a gluten-free vegan recipe that all could share in. I would have scoffed at this title two years ago but here I am writing a blog about it. Below is the recipe I found from this baker and dessert blogger Katie, http://chocolatecoveredkatie.com/
Thank you Katie, I hope you don't mind.
A few changes I made to the mix:
1/4 cup shredded coconut----------add to the processor and sprinkle on top before going in the oven.
1 cup of melted chocolate chips---drizzle on top of the poured mixture in the pan.
Agave instead of maple syrup-----it's what I had.
Walnuts-------------------------------use them, I forgot.
No-Flour Black Bean Brownies
(gluten-free)
- 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)
- 2 tbsp cocoa powder- dutch or regular (10g) (add a little extra if desired)
- 1/2 cup quick oats (40g) (See nutrition facts link below for all substitution notes.)
- 1/4 tsp salt
- 1/3 cup pure maple syrup or agave (Honey will work, but not for strict vegans.) (75g)
- 2 nunaturals stevia packs or 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
- 1/4 cup coconut or vegetable oil (40g) (See “nutrition facts” link for all substitution notes.)
- 2 tsp pure vanilla extract
- 1/2 tsp baking powder
- 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)
- optional: more chips, for presentation
 |
| The dark melted chocolate was swirled in before the oven. |
 |
| Came out so moist. I can't even tell there are beans in it. |
Friday, March 1, 2013
Is it Spring yet?
'10 Felt F75, 52cm. Aluminum frame, carbon fork/seatpost/seat stays. It came with 105 shifters, 105 F/R derailleurs/brakes, compact ultegra crank.
I'm on my second seat of new tires and too many tubes. The new Bontrager Hilo RXL saddle feels more comfortable in the drops and aero. I haven't gone a long distance in the seat yet but I'm sure it'll feel fine. Big improvement there.
The old factory saddle had a nose as hard as a table corner. Imagine a flat 60 miler in aero on that. Not the best ride. The fun factor goes sky-high when you have the right saddle and fit.
I'm looking forward to logging some more miles here as the temperatures start rising again. The rain I don't mind but the cold goes right up the shoe vents and freezes my toes. Even with neoprene booties on, after two hours I'm losing a bit of feeling. The trainer will have to do for now. So here's to Spring on it's way!
 |
| We meet people at road races |
 |
| We go to breakfast |
 |
| We watch movies together |
Thursday, February 28, 2013
Something in the Mundane
Checking in: With two class weeks left until finals, I've had my britches full of books and papers. Training has been sporadic because my knee still isn't quite right. Which means more strength training and stretching. I'm quite amazed at how flexible I've become but it just isn't the same as a good run. In my journalism class today, we had to write about our morning. No matter how uneventful the details, a story needed to surface. This is my morning in a nutshell.
"Something in the Mundane"
I should have prepared myself for the
frustration I felt after discovering all of my spring classes had already been filled. I had my doubts about the class availability the
night before but being an idealist allows for a measure of
self-deception. After joining multiple
wait-lists I decided a walk in the rain to Arlis’s restaurant for breakfast would
brighten my spirits.
This morning was the
first time I had chosen to walk downtown from my house. The drizzle of rain was light enough to enjoy
the crisp morning without getting soaked.
The neighborhood streets running parallel with Cornwall Avenue were
still full of cars. I imagined the
people in those small homes were groggily watching the morning news as their
coffee machines finished brewing.
Waiting for the jolt of caffeine to get them started for the
workday.
On
my walk I saw a woman standing at the corner of Cornwall Market with two dogs
on leashes. When I approached she had
her back to me but the dogs looked very interested in me. One with black fur and a white chest leaned
towards me to get a sniff while the other darted in my direction from behind
the woman. It was about to jump on my
chest when the woman yanked his leash back at the last moment. She said, “I’m sorry! I didn’t see you there.” I replied, “Well your dogs sure did.” There was a brief moment of surprise but I
brushed it away and continued down the sidewalk muttering, “stupid dogs.”
Inside
the restaurant there were two middle-aged women chatting over plates of
pancakes and bacon. They seemed to be
catching up on past events. They were
telling one another about their husbands’ health and the projects they were
working on. I was curious about where
one had grown up because she had an accent I couldn’t place. Her pronunciation of tomato and potato
sounded like she replaced the Os with Us.
I imagined she was from somewhere in the Midwest, Ohio maybe.
A
few minutes later I overheard a customer telling the waitress to look outside
towards the intersection. There was an
elderly woman in a small white coupe stopped in the through lane with her
left-hand blinker on. The through light
was green but she wasn’t moving. Behind
her was a line of cars stretching past the building. They were honking their horns and inching
their vehicles forward. After about two
minutes the left turn signal changed green and the elderly woman drove straight
through the intersection. I could only
laugh at the frustration they must have felt.
It was then I realized mine had vanished and I continued eating my
pancakes with a smile.
Sunday, February 17, 2013
Fragrance Lake 10K
While the runners filed towards the starting line, the sky parted for some much welcomed sunshine. The day started out grey and rainy. I'm sure I wasn't the only one worried about a slippery, mud filled trail race this morning. Once that sun poked through, the Fragrance Lake race was on.
The start was a 100 meter long moss-covered road, climbing out of Larrabee State Park. We quickly crossed Chuckanut Drive and headed north on the "Urb" for 1.5 miles of flat, gravel trails. I wasn't sure how much time would elapse before my knee would begin quacking so I went out comfortably. Then we began climbing on Cleator road. This was the hardest part of the race because the road felt like it would never stop climbing. I could feel my calves getting tight, my breathing labored but a quick glance to the west revealed the shimmering Salish Sea.
After a mile I got onto the trail and the climbing didn't quit. Three weeks of no running was definitely showing its effect because even though all the runners at this point were going about the same speed, it still felt I could've walked faster. Nonetheless I continued the slow uphill battle until mile 4.3.
This is when the race started for me because I've got crazy mountain goat skills on downhill. For two miles I flew down switchbacks, catching traction on the edges, and passing other racers. I felt like I needed to make up time for that lousy climb. I was pulling this blue shirt fellow in gradually with every switchback and I thought I was going to take him. Once we got back on the Urb, he looked back and threw on the afterburners for the last quarter mile. I wasn't able to muster up the 5 min/mi pace I knew would be needed so I stayed strong until the finish.
It was a tough race but so exciting. I'm shocked that my heart was redlining for almost the entire race. 182 bpm average with a 195 bpm spike. This shows me two things: one, I have a strong heart; two, I need to do more long slow-distance runs. Here's my Garmin analysis.
The start was a 100 meter long moss-covered road, climbing out of Larrabee State Park. We quickly crossed Chuckanut Drive and headed north on the "Urb" for 1.5 miles of flat, gravel trails. I wasn't sure how much time would elapse before my knee would begin quacking so I went out comfortably. Then we began climbing on Cleator road. This was the hardest part of the race because the road felt like it would never stop climbing. I could feel my calves getting tight, my breathing labored but a quick glance to the west revealed the shimmering Salish Sea.
After a mile I got onto the trail and the climbing didn't quit. Three weeks of no running was definitely showing its effect because even though all the runners at this point were going about the same speed, it still felt I could've walked faster. Nonetheless I continued the slow uphill battle until mile 4.3.
This is when the race started for me because I've got crazy mountain goat skills on downhill. For two miles I flew down switchbacks, catching traction on the edges, and passing other racers. I felt like I needed to make up time for that lousy climb. I was pulling this blue shirt fellow in gradually with every switchback and I thought I was going to take him. Once we got back on the Urb, he looked back and threw on the afterburners for the last quarter mile. I wasn't able to muster up the 5 min/mi pace I knew would be needed so I stayed strong until the finish.
It was a tough race but so exciting. I'm shocked that my heart was redlining for almost the entire race. 182 bpm average with a 195 bpm spike. This shows me two things: one, I have a strong heart; two, I need to do more long slow-distance runs. Here's my Garmin analysis.
The race results for top 20
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