November 2012 - Training Recap

November Training Recap

You will notice in this month that my total mileage climbed a bit from October and September.  I started to feel like moving a bit.  However the movement I sought was more along the lines of going straight up.  I had zero interest in speed or distance, I just wanted to climb.  So I did, I managed to gain 12,000 ft in elevation over 15 miles all done at 15%+ grade, not bad for WI. Other than just feeling like it, another reason I went down this road, or up, was that I really wanted to focus on building some of the muscular strength I had lost during the racing season.  Well let me tell you 15% grade will build strength quickly, or was it slow!  Either way I plan on focusing on building strength till training begin by running intervals and climbing!  Coming up I will write a post about recovery, taking a break, and the importance of building functional running strength in the off season.  Also stay tuned for a post related to my diet, VESPA,  and some of the things I changed this year to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

What I visualized while climbing in WI! Man I miss CO!

TOTALS

Run     95 miles    14:40:00   12,000ft Gain (15miles)

Swim   11.7 miles

Bike     87.5 miles

October 2012 Training Recap

OCTOBER Training Recap

The first thing you will notice about the month is the continued decrease in running millage coupled with an increase in bike and swim volume.  I continued to rest and recover both mentally and physically from my racing season.  Honestly I did not have the desire to run at all.  I managed to go for a few long, hilly, hikes which created some “running” mileage.  I did manage to maintain my overall aerobic capacity by going for several long (3hr+) bike rides.  I also began to increase the amount of time I spent in the gym weight lifting.  I noticed as the race season progressed I lost general muscle strength, which led to some running form issues towards the end of my last races.  I spent some time working with my PT Chris at Froedtert Sports Medicine to correct some of my mechanic issues as well as build stabilizing strength in my legs.  Coming up I will write a post about recovery, taking a break, and the importance of building strength in the off season.  Also stay tuned for a post related to my diet, VESPA,  and some of the things I changed this year to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

2nd Favorite Recovery Tool, Bianchi Cross Concept

TOTALS

Run     36.6 miles        4:45:00

Swim   14.1 miles

Bike     164  miles

Recipe - Healthy Dark Chocolate Maple Almond Fudge

Dark Chocolate Maple Almond Fudge

§                     6oz      Dark Chocolate

§                     1c        Raw Almond Butter

§                     2tbsp   Organic Pure Maple Syrup

§                     2tbsp   Organic Coconut Oil

§                     1 tbsp Vanilla

In a microwave safe bowl combine the almond butter, maple syrup, coconut oil, and vanilla.  Microwave till soft and easily stirred.  Place the dark chocolate in a separate bowl and warm to melt, stir frequently to avoid burning the chocolate.   Add the chocolate to the first bowl and thoroughly mix.  Spread the mixture into a parchment paper lined dish and place in the freezer for 2-3 hours to set.  Remove the fudge and bring back to room temperature to cut and serve.

Nutritional Information

36 Pieces

Calories           100

Fat                   6g

Sat Fat             2g

Carbs               5g

Fiber                1g

Sugar               4g

Sodium            4mg

Protein             1.5g

Kid tested and approved, enjoy this healthy alternative to normal store bought fudge that takes only minutes to make! As a side note if you wish to cut smaller pieces the caloric as well as the nutrient content will shrink accordingly!