Obviously, Ironman Augusta 70.3 is one of my favorite races, since this is the third year in a row I competed in it. Why? The 1.2 mile swim heads downstream giving those of us that are...
Better late than never – Ironman Augusta 70.3 Recap
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How to Race Ironman Florida With Very Little Stress
I have a lot of friends that are competing in the Florida Ironman this weekend. This is the granddaddy of endurance competitions right in the heart of the panhandle Florida at Panama City Beach.
I want to wish you all the best of luck and I know you will all be an Ironman at the end. Of course, a couple of them already are, but that doesn’t change the challenge any.
As I did this last year I want to give you the lessons I learned while taking on this challenge. Take them or leave them, but hopefully, you will take something out of it and if not another reader might find a helpful hint to take on their journey to the Ironman Triathlon in their future.
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| Left to right: Eve, Kat, Marai, Summer, Mary-Ellen & Iron Rick, Anne, Carola (Not pictured: Rick Jansik and David Nardoski) |
- Double check your gear on Thursday when you arrive. Most likely you will know someone coming up on Friday, so they can bring an item you may have left behind.
- Go to Athlete Check-In early Thursday or when you arrive on Wednesday. Get it over with so you have all of your gear bags and as you unpack you can start to pack them.
- Buy all of the SWAG and stuff you want early. They run out fast and if you follow #2 then you will not have to wait in line. For some reason, Ironman does not hire the fastest cashiers in the world and the line seems to take forever.
- Swim a portion of the course early on Thursday morning as close to race time as possible. Notice the current, the temperature, how long it took you to warm up, and any wildlife in the water. Double check to make sure your wetsuit is fitting correctly and any adjustments you needed to make to feel comfortable.
- Write these ideas and any other adjustments down. Then the excitement of the race does not bode too well for memory cells. It is best to be able to look over a checklist on Saturday Morning.
- If you do not have the experience do not feel invincible enough to rent race wheels or if you do, rent them at home and bring your training wheels with you. The weather may say 5-7 mph wind gusts on Friday, but that can change to 20 mph in a heartbeat and a lot of miles are spent in the crosswind.
- Ride on Thursday as well. Ride a few minutes in each of the major gears and in the low chainring to spin your legs and get some blood moving. This will also check your bike for any adjustments you may need. There is always a bike maintenance tent at the expo. Ride after you swim in case you need to get some maintenance done.
- Keep eating and keep hydrating especially on Thursday. Thursday is actually more important than Friday as far as nutrition and rest are concerned.
- Do not run on Thursday. Save the pounding for Saturday.
- Plan for a long, long sleep on Thursday. The excitement is building but not enough to hinder your sleep on Thursday vs Friday. Friday will be a completely anxious day and that night will be hard to sleep. Get it on Thursday. No alarms, no loud roommates, just sleep as long as you can. Once your up, you’re awake and it will be hard to get back to sleep.
- Walk through your transitions and even legs and make a checklist for your gear bags. This works. (ex. I get out of the water, strip my wetsuit, go to the tent and I put on my shoes, helmet, glasses..etc…then write down “shoes, helmet, glasses, and anything else”) Make sure you walk through your nutrition plan as well, to make sure you have enough nutrition on the bike. If you are putting the powder in bottles, do that at this time as well. It is your choice if you want to add the water today or tomorrow, but put the powder in the bottles. (Personally I put my bottles completely together and put them in the freezer. By the time you get on the bike they will be almost thawed and you will have ice cold hydration)
- Put your gear bags together on Thursday night, when you are calmer. You are more likely not to forget anything. You will still have a few things to put in them but the bulk will be there.
- Plan for a special needs bag for the run, but ride with what you will need for the full 112 miles. The stopping for the special needs bag is not worth the time. Have what you need, and if you do come into a situation there are aid stations every 10 miles, they will help.
- Do put a special needs bag aside for the run. This is just for some warmer clothes just in case the temp drops. You probably will not need it, but at least it will be there. Do not trust the forecast in Panama City.
- Do a 15/15/15 workout on Friday. 15 min swim, bike and then run to clear all the excess and get your legs feeling like they need to for the next morning. It sounds weird for the day before such a hard day, but trust me this will make you feel much more confident.
- After you return and shower after your little workout check your gear bags one last time. Empty each of them out and run through your checklist one last time. You can turn these in, pretty early on Friday, and you will want to so you can just relax the rest of the day.
- Relax as much as possible on Friday. Put your feet up, watch TV, play some cards, but relax.
- Do not forget to eat and drink. Follow your nutrition plan which should include your meals on Friday.
- Lay down and try to sleep no later than 8:30. 3:30 am comes awfully quick.
- Get up at 3:30a and take a shower. This will awaken you and start your day.
- Have a nice breakfast by 4:30. This will make sure you have all the nutrients in your body by the 7 am start time.
- If you train with a gel, have one in each sleeve of your wetsuit. It is always a little chilly on Saturday morning, so even if it is uncomfortable, your wetsuit provides warmth. If you have a sleeveless put the gels in your pant legs. I also put a couple of Imodium as well, but that works for me. I suggest it if you know it does not cause side effects for you.
- Find your friends and have them near you at the start. This helps. It provides some comfort because the rest of the day…you will be most likely alone.
- Have one of those gels 10 minutes before the start of the race and the second one while you are running back into the water on your second loop.
- Put a smile on your face. If you are terrified then fake it. Most of the time faking it will make it true.
- Trust your training it got you here now it is time to have confidence in it.
- Do not eat or drink anything but water for the first 15-20 minutes of your bike. Your body is making a switch. Allow it to settle before you put anything in your stomach.
- Ride your own race. Do not worry if others are passing you. You have a plan stick to it. Enjoy the scenery and get lost in it.
- If you have a watch with a timer use it. I personally had my alarm go off every 15 minutes so I knew to make sure I was drinking and eating. I knew that I had to take in a quarter of bottle every 15 minutes and a gu every 45. In the Ironman if you get behind on your nutrition it is a hard fight back.
- Salt – Make sure you have enough salt. I took 250 mg every hour and I had no cramping at all.
- Do not deviate from your plan. You spent a lot of time putting this plan together do not deviate even if you feel great. You never know what the course will bring.
- HAVE FUN! This may feel like the longest day of your life while you are competing, but after you cross the finish line it will feel like it went by in a blink of an eye. Enjoy it! You spent a lot of time training for this, have some fun.
- Last but not least. Watch when you are coming into the finish shoot. If there are people around you, either slow a little or speed up and make sure you are alone as possible coming across the finish line. This is going to be your moment. It should be one of the few times in your life you should be selfish. Savor it. You swam, cycled and ran the whole thing alone, cross the finish line alone. Trust me here, you will thank me for it when you see the video later.
I am so proud of all of you. I am so lucky to be able to call you my friends and I know you will all be amazing. I will be there volunteering and I really hope I get to see everyone.
Kick some booty. Ironmen and women.
Carpe Viam!
Tribute Tuesday #2 – Pete Amedure
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| Pete Amedure, Coach, Mentor, Motivator and Friend |
Inspirational, motivational, challenging, generous and caring are all the adjectives I would use to describe my personal friend Pete Amedure.
The first time I met Pete I knew I was going to be in trouble of sorts. Scott Bragan and I decided to check out a brick workout he was hosting with a number of the Team in Training athletes he was coaching at the time, and a couple of other triathletes. I walked over to introduce myself and at first I was taken back by this big, burly, broad guy talking with this raspy voice that sounded like he just walked off the Brooklyn Bridge. We didn’t know each other at all, but we proceeded to start our workout on the bike and after allowing Scott and to think we were superior for the first 10 miles he decided to show us who was really in command by zipping past us like we were standing still. I was at first disgusted at myself and then I was in awe of his explosiveness on the bike. I continued to train with Pete and we started to become fast friends. He also started a informal triathlon club he called the A-Train. (A for Amedure and the fact he was from Brooklyn off the A line subway. Get it?)
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| Pete and the A-Train after a difficult Brick |
In 2010, the A-Train club exploded. Why? In all honesty because of Pete. Pete is a spin instructor at L.A Fitness, as well as Certified Personal Trainer, and as he met athletes who were interested in triathlon he added them to an email list. We all worked out and kept adding friends and other athletes to a point where we were hosting workouts of 20-30 people and the email list grew to about 80 members. While anyone can pull people together once, these members kept coming back for long, grueling bike rides, harsh swims, runs that felt like they just wouldn’t end, and of course some difficult brick workouts in the middle of the Florida summers with high heat and humidity. Why did we all come back? One person; Pete. He has a way of motivating and pushing athletes of all levels to their edge without making them feel inferior if they couldn’t keep up. On long rides he would always play shepherd and leader at the same time. If an athlete was having a bad day and just didn’t have it, Pete would double back and have them draft until they were able to catch up with the group. The group adopted the US Military’s motto, “No one left behind” during long rides and soon we were all taking turns as the shepherd in order to allow Pete to have a good workout as well.
Not to say that training is all we do. There have been numerous barbeques, Xmas parties, Greek Easter parties and nights out, but most of those are exceptions to the rule, because when most of us are asked to go out to the bars, or a party or clubbing on a Friday or Saturday night, we decline. We know that 5am comes very quick and we want to be rested because we know Pete is going to bring us to our edge, and sometimes over it. The difference between the other clubs and Pete’s A-Train? We smile and laugh through it and enjoy every minute of it. Pete turned us not only in to athletes, but a family as well. We look out for each other and Pete looks out for us.
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| Pete loves the sauce…well the healthy sauce |
DOB: Sept 13, 1966 – Virgo
POB: Brooklyn, NY
Grew up: Brooklyn, NY
High School: Brooklyn Tech, HS
High School sports: Swimming
College: Brooklyn College (CUNY)
College Sports: DRINKING
When and why did you start competing in triathlon?
2008 – It was a dare, Someone at the gym said HEY, we’re doing a triathlon out at Ft Desoto in two weeks, you should do it with us.
What is one thing you love most about triathlon?
I love the feeling of pushing yourself to the bitter end no matter what. But most of all the camaraderie of triathletes. During my first triathlon I remember during the run, I recall seeing an older couple. They were each in their 60’s and still competing. They crossed during the run, and stopped, gave each other a warm embrace and a kiss. He then said, I’ll be waiting for you at the finish line. It was by far one of the most moving sights I have ever seen in any sport!
What made you start the A-Train?
The A-Train started as just a couple of friends, training together. Luisa, was one of the first A-Trainers, and shortly there after Mike Walker came along. Then in 2010, the A-Train exploded and continues to what/who we are today.
I know you teach spinning, how did you start?
I’ve been a cyclist for years and took spin classes to supplement my workouts.. Then realized how much I loved it. It also drove me crazy when instructors and just felt the need to get certified and teach people how to do it right!
What is the turning point in your life that made you such a leader and want to move people to their successes?
Not to sound cliche, but I read a book, it was called: “Its Not About the Bike” I don’t care about all the other stuff, but that book made me want to change and take charge of my life.
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| Pete during Ironman Haines City 70.3 |
What would you say is your greatest obstacle you ever overcame?
About 10 years ago, I was 270lbs, with high blood pressure, and drank too much. My biggest obstacle, was ME!
What is your greatest victory?
I have to say last May in Haines City FL. Running on a stress fracture, and in in a state of total emotional disarray, there were more than a few times I almost abandoned the race. Coming across the finish line to my waiting friends, A-Trainers and family was the greatest victory.
What are you favorite quotes?
“Victory belongs to those who believe…”
-Lt Col Jimmy Doolittle
-Lt Col Jimmy Doolittle
“WHAT THE HELL IS GOING ON AROUND HERE”
– Vince Lombardi
– Vince Lombardi
“Do or Do NOT, there is NO TRY”
-Yoda
-Yoda
So how in the world can you not love this guy?
CARPE VIAM!
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| Nick, Jamie & Pete after Haines City 70.3 |
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| The Goof and Pete |
Tampa Treasure Thursday – Jet City Espresso
There is a secret getaway we have here in Tampa, and it is very famous among Tampa runners and triathletes. Especially if you are a regular runner of the Four Green Fields Tuesday run, the McDinton’s Pub Tuesday Run, and the Yard of Ale Thursday run. As a result, if you want the finest coffee and espresso drinks, the wildest and most nutritious smoothies and unbelievably delicious homemade scones and baked goods, you need to visit Jet City Espresso.
The Heart of Jet City Espresso
Jet City is owned and operated by Jessica Glover who brings a world of restaurant experience and tastes to her establishment. She is committed to producing good coffee and freshly baked goods. She converted the sunroom of her house into the shop. Do you want homemade baked goods? Well, Jet City is the place to go. Her scones are as delicious as they are fresh and natural. Jessica is a fan of the most organic, natural and fresh ingredients possible. Are you on a gluten-free diet? No worries. She has gluten-free scones, rice crispy treats, and muffins. Do you practice a Paleo lifestyle? No problem there either. She provides Paleo Brownies and scones too. Your mouth is watering now. Isn’t it?
Speaking of Paleo, what about her espresso drinks? Do you require Coconut or Almond milk to make your latte or cappuccino? Not only will she make it with your favorite milk, but if you ask her nicely she might even sweeten it with coconut sugar or organic honey.
The Environment
I can continue to go on and on about Jessica’s delicious goods and coffee, but what makes this little secret so special is her rare positive energy that will not allow you to feel anything but happy during your visit. Because of the aura of positivity that the patrons of this magical coffee house also help to continue to create an atmosphere of, well, “home.” Walk into this place once, and you are on your way to becoming one of the family and before you know it Jessica and the other patrons are calling you by name and you are receiving hugs and kisses on the cheek whenever you enter or leave. Well, at least that what happens to me.
Most noteworthy, the walls are covered in with paintings of local musicians that were created by Jessica herself. There are stands with guitars, mandolins, and banjos each of which can be picked up at any time and played with perfection by Jessica Glover herself. When the conversation is not taken over by stories of races, or upcoming athletic events you might be lucky to find a couple of musicians jamming out. Maybe you will hear, original tunes, contemporary covers, classic hits, or Jessica’s favorite, Irish Folk music.
You Won’t be Disappointed
In a society where almost all of the coffee shops are commercial, the coffee is burnt, the baked goods and food are shipped frozen and microwaved, Jet City brings you back when coffee was made to perfection, the baked goods were fresh and the environment was positive and friendly. Beware, walking into Jet City one time guarantees you will constantly be aching to return.
318 S Edison Ave
Tampa, FL 33606
M-F 7a-2p, Sat-Sun 11a-1p
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| You might remember this woman from Tribute Tuesday #1 |
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| Virginia (Maya’s Mom), Elena (Maya’s Aunt), and Maya |
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| Susan and Maya |
Tribute Tuesday #1 – Amy Bennett Eck
I mentioned yesterday I am planning on having a regular column called Tribute Tuesday where I will select someone in my life who has had a positive influence on me in some way or another. Most of the time these people will have coached to increase my athletic prowess (which is actually pretty easy), challenge me intellectually (which isn’t really all that hard either), and/or inspire me to be a better human being. My first Tribute Tuesday subject has done all three. With no further ado I would like to introduce my coach, and friend; Amy Eck.
This is a kind of crazy picture of her, but it does really give the best possible introduction to her personality. She is a wild, and free spirit with the most positive outlook on life I have ever known in a human being. She refuses to believe there are limits to anyone’s potential, including her own. Just to give you an idea, this woman has competed in the Kona Ironman World Championships, the World Xterra World Championships, numerous ultra running and mountain biking events, and was a competitive wrestler in high school and college (yes I said wrestler). I credit her incredible coaching to my 47 minute reduction in time for my PR at Ironman Augusta 70.3. There is nothing Amy cannot do and her energy is uber-contagious. She gets so excited when she is able to help and/or see someone succeeding that she turns bright red. I cannot believe she doesn’t get muscle cramps in her cheeks.
Now she and her husband Erik are training for her biggest event ever, the birth of their first child. As you can see her pregnancy hasn’t taken an ounce of her positive energy away. She continues to enjoy life and even with all that drag she still beats both me and her husband in the pool. Obviously she doesn’t let anything conquer her competitive side. She was brought here to Florida due to Erik’s mobilization as a Reserve Navy Officer to CENTCOM, so the only negative thing I can possibly say about Amy is that she will be leaving to return to her home and coaching practice in Hawaii. (It was impossible to find a photo of her where she looks “normal”. In most of the pictures she is either in a superhero costume or in race clothes, but it’s…well…it’s Amy)Now when I said that she has also inspired me to be a better person, she does this by example. This is a woman whom rode a mountain bike for 10 days through Peru to do missionary work, and she did it for her honeymoon! Talk about combining all her loves; Erik, mountain biking, helping others and God. The stories she tells of that trip are absolutely amazing.
I had a chance to ask my friend some questions that I thought might give some insight to one of my most favorite people in the world, and here is what she had to say;
Name: Amy Ruth Eck (Bennett)
DOB: 5 March 1978, Pisces
POB: Royal Oak, Michigan (Ford Baby)
Grew up in: Arlington, Texas
High School: Arlington High School
High School Activities: Cheerleading, Wrestling, Cross Country, Track, Soccer, FFA, JROTC
College: United States Merchant Marine Academy
College Sports: Cheerleading, Wrestling, Cross Country, Sailing
When and why did you start competing in triathlon?
(I) Started triathlon in Hawaii with the motivation of my knee surgeon Dr. Bottoni who thought it would be better than straight running and my crazy friend Marcy Fleming. Went to watch the XTERRA World Championships and loved the LIVE MORE and family atmosphere of XTERRA. Came home and bought a mountain bike! Within a year I was racing the Hawaii 70.3 and the XTERRA World Championships.
What is one thing you love most about triathlon?
I love the people! Triathlon is all about challenging your body with a group of friends around the beautiful playground of earth.
I know that you run an Xterra Race in Hawaii – How did that start?
Erik and I had wanted to do something fun for the community that challenged people to get outside. We also wanted to launch an event that would give us a way to raise money for charity. In 2009 we started Freedom Fest as part of our wedding weekend. 10k run, 20k mountain bike, off-road triathlon and then get married…it was awesome!
The race has now grown to become an XTERRA World Championship qualifier with 500 people from 8 countries and 24 states. Come join us! www.xterrafreedomfest.com
Do you enjoy Xterra more than road traithlon? Why?
XTERRA does a great job of making every race challenging and fun. Off-road racing works you anaerobically and provides an adrenal rush that I am addicted to. I do enjoy mountain biking more than I enjoy road racing, but I am probably better at road racing. You have to spend a lot of time in the saddle on the road to get the proper base training for off-road. I think the major attraction of the off-road is you get to explore! You are away from cars, out in nature, and get a real chance to connect. It is also something my husband can do together!
What was your favorite race and why?
Favorite race…that is hard. Favorite marathon would be Boston, favorite on-road triathlon would be Wildflower, favorite Ironman would be Kona, favorite trail run would be our XTERRA Freedom Fest race, favorite off-road triathlon would be the old XTERRA Worlds course in Makena, favorite 100-miler would be Leadville, and favorite stage race would be La Ruta. A great race is determined by the terrain, the people it attracts, and the after party!
Congrats on the baby! I know you are waiting for the surprise of the sex but do you have any names for either that are in your head?
We have some names…possibly Bennett after my family or Hudson Taylor after my childhood hero. But we will have to see what the lil hero looks like when they come out!
Do you plan on continuing in Xterra or Triathlon after the baby?
Yes, I would love to get back to racing. I am signed up for the Frogman 5k Swim in JAN and the Princess Half in FEB. Will likely race Hawaii 70.3 and the XTERRA Mountain Man in hopes to travel to the World Championships. As a mom I have a new career path but I think having my child seeing me (compete) in sports is important. They need to know the importance of investing in yourself and in investing in others.
Do you plan on bringing your child up around the sport?
YES! As a USAT, USATF, and Newton Coach I think sports are great for children. They teach sportsmanship, discipline, commitment, failure, success, and they develop your mind, muscle, and soul. Watch out for lil Eck in the 2032 Summer Olympics!
As your friend and client I always describe you as the most positive free spirit I have ever met willing to go out of her way to help people. How did you end up with this wonderful way of life without falling to the negativity of the world? Thank you Brad, I love people! I grew up in a wonderful Christian home where we were always helping people and it was contagious. I feel I have been very blessed and there is nothing better than to pass those blessing on to others. My favorite Proverb says, Do not withhold good from those who deserve it when it is within your power to act. Basically I have one life to live, one life to give. I take the responsibility to heart and try to share JOY with others in everything!
What is your favorite motivational quote?
I have two J
“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
~ Mark Twain
“And in the end, it’s not the years in your life that count. It’s the life in your years.”
~ Abraham Lincoln
Is it possible to not love this woman? I think not.
(Amy’s coaches virtually as well using email, telephone and Training Peaks software. You can find more information at www.campbennett.com)
Carpe Viam!
Milestone Monday & Magic Number 6
Happy Monday Everyone. I know it isn’t much but this will be a small milestone as it’s the 20th blog I have written. I have not achieved the frequency of my friend Kat at Sneakers and Fingerpaints who writes 30-40 entertaining and quality posts a month, but I am working up to it. I would really like to allow you to follow me through this last week as I get ready for the Revolution 3 Florida 70.3 this weekend, so I am going to attempt to write a blog a day on my thoughts, workouts and other tasks I am doing in order be as fresh and strong as possible for this 70.3 Triathlon. The Magic Number is 6. Six days until the race.
This weekend was filled with slightly less intensity of training as I started the tapering process for the Rev3. On Saturday the A-Train completed a pretty intense 6 mile run followed by a swim in the extremely choppy surf of Clearwater beach. It was perfect weather for a run which took us along the beach and over the Sand Key Bridge. This was a good last quad burner for some explosiveness during the run portion next week. I always like running with Nick Z. He is an extremely fast runner so even though he is not running at his pace, he pushes me to keep my pace a little faster than usual. Not quite a tempo run, but fast enough for this shake out run.
I went up to the ballroom level of the Hyatt right near Pier 60 after the run and had a chance to get to know one of our new members Jessica M. The hotel is very plain from the outside but inside it is really beautiful. We bought a couple of beverages at the coffee kiosk and then went outside to chat and found comfy couches and chairs with views for the water and the beach. A perfect wind down to a tough workout. Jessica is a recent transplant from Brooklyn, New York, with a love for working out and running. We found out during the Miles for Hope ride how tough this woman really is. I mentioned in that post that we averaged about 18.5 mph during that ride. Ms. Jessica kept up with us the whole way on a recently purchased bike, with no cages or clips on her feet. She did the whole thing with running shoes and flat pedals. That had to be really difficult. I probably couldn’t have been able to keep up.
Sunday we rode a semi-fast 42 miles on the Sun Coast Trail. We started with seven riders and it was very comfortable. of course I lost the valve to my Speedfill early in the ride, but with two backup bottles I was still able to hydrate effectively. The ride started a little chilly for Florida. I don’t know the exact temperature, but it felt low 60s. I was concerned at first because I really wasn’t prepared with long sleeves or with arm warmers, but after a brief warm-up spin, Pete broke away for a bit and I followed. At 23 mph and spinning at at a cadence of 95 rpm, I ended up getting my heart rate up and I warmed up very fast. As we closed in on the baseball fields, marking the halfway point, Pete took it up another notch and we were both hitting 25-27 mph for the mile prior. Oh did I mention the first half was with a decent head wind? I didn’t realize it till I looked down at my Garmin and noticed I was working pretty hard to keep 19-20 mph. The group and I took quick break and then headed back which turned out to be faster and easier due to the tail wind. Pete and I kept a pretty good pace the rest of the ride with Jaime, Stephanie and one other gentlemen on our wheels. About 6 miles prior to being back to the cars, Pete decided to hang back a bit and Steph got rolling with a really nice pace so we played cat and mouse sticking to about a 21-23 mph pace. It was a fun ride, but luckily not too intense to keep our legs for next weeks race.
I went home, showered, rolled, stretched and then headed for a really good brunch at Grillsmith. If you have not had their brunch I highly recommend it.
This morning I woke up extremely lazy, but I knew if I didn’t jump into the pool, I would come up with every excuse in the book not to do it later. Amy, my coach, had me doing a short workout but was form focused which is what I need right now.
WARM UP:
200 WARM UP
50 CATCH UP STROKE
50 ON YOUR SIDE (1,2,3 X 5 KICKS ON SIDE)
50 ARM STOP AND LOOK
50 KICK BOARD CATCH UP
50 KICK FREE STYLE
100 PULL BUOY, FEELING THE GLIDE
MAIN SET:
All repeats are with a steady Rest Interval (RI):
10 X 100 ALL OUT!
10 SEC REST BETWEEN INTERVALS
COOL DOWN:
2 X 25 UNDERWATER NO BREATH
200 FORM FOCUS SWIM
LUNGES
As you can see it wasn’t a long swim by any stretch, but it was enough for me. I actually love these workouts, because of the intervals. It doesn’t seem like it takes as long. This workout took me about 45 minutes, where I am usually in the pool close to 75-90. See since I really do not like long workouts, I probably need to do more of them, you think?
My diet today will consist of a good amount of protein with vegetables and a good amount of water. Breakfast was 4 eggs, sweet potato and turkey sausage with salsa, Lunch will be a spinach and romaine salad with a lot of chicken, vegetables and a splashed with a light balsamic vinaigrette and dinner with be a lean steak with another sweet potato and green beans with almonds. In between, I have a protien shake for morning and an apple and almonds for this afternoon snacks. Pretty lame for a day of eating but I’ll enjoy it nonetheless.
That should take care of Manic Monday. Tomorrow I hope to start a regular post called Tribute Tuesday where I choose one person whom has greatly affected me positively and give you my story of the why and how, and then I interview them in order to let you into their personalities.
CARPE VIAM!!