Wednesday, August 14, 2013

Awesome Swim Workout

Today I hit the pool once again!  Lately it is the best way to get my cardio in without to many interruptions!  The boys start school August 19th.  I am looking forward to structure again, that seems to lack in the summer time.

Today’s Swim Work kicked my butt!  I plowed through the main set but started to drag a little during the ladder.  I guess the monkey bread I ate before we headed out was not the best choice.  I definitely had a lapse in nutritional judgment.  Usually I stick with PB & Honey before any cardio session but the monkey bread looked so good!  Oh well lesson learned.

Today’s Swim Workout

Warm Up: 400 yard

400 yard - easy

Main set: 2,000 yard

300 yard alternate 50 free/50 non-free - medium (rest: 20)

200 kick with board – medium (rest: 20)

100 freestyle - medium (rest: 20)

10 x 50 yard build on 1 min, get faster throughout each 50 yard effort) (rest: 10)

2 x 450 yard (400 swim, 50 m kick with Board). The 400 swim is 100m hard, 250 m moderate, then 50 m hard straight into 50 m kick hard with board. (rest: 60)

Recover: 200 yard

200 yard breaststroke - easy

Ladder: 800 yard

25-100-25 with pull gear. This is a 800 yard set where you do a ladder as follows: 25 yard hard, 25 yard steady, 50 yard hard, 50 yard steady, 75 yard hard, 75 yard steady, 100 yard hard, 100 yard steady, 75 yard hard, 75 yard steady, 50 yard hard, 50 yard steady, 25 yard hard, 25 yard steady.

Cool down: 300 yards

300 yard - easy (rest: 30)

Total distance: 3,700 yards

 

Thursday, July 25, 2013

Dry Tortugas Fort Jefferson Camping Trip Day 1

We were packed and ready to head out Thursday morning to go on our camping trip to the Dry Tortugas when we received some good/bad news.  Due to the crazy weather we have been having lately, Cole’s All-Star Tournament kept being delayed.  The good news Cole’s team won in overtime Wednesday night.  The bad news they did not play the championship game until 6:30 Thursday night.  Cole’s heart was set on playing in the tournament.  Looked like we would be pulling an all nighter!

Cole’s team ended up loosing by 1 point in the tournament but it was a close game.

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After the game we head home for a quick shower and then jump in the car to start our journey to Naples, Florida where we were meeting my brother to launch the boat.

Friday Morning

We caught up with my brother, ate breakfast and arrived in Naples without ant surprises.  We still had a few preparations in Naples to do before launching the boat (ice, groceries and fuel).  While waiting at the gas station for the boat to fuel, I found a little grocery store connected to the gas station with tons of locally grown veggies, fruits and peppers!  The peppers, tomatoes, and tomatillos really caught my interest for some fresh salsa (more to come on that experience later)!

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Boat was fueled, groceries, ice and extra energy drinks bought, boat launched, it was time to set off on our 120 mile journey!  The weather and seas (1’ to 2’) could not have been better!  It took us a little over two hours to get to the Fort and the boys slept most of the way.

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Our first look at the Fort! It is amazing site.

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We arrived at the Fort, found a camp site and started setting up.  As we are putting the tents together it occurs to me that I have never been camping, EVER!  Oh well nothing like diving right into something, right? 

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After setting up camp the boys went exploring the island and instantly found some friends to play with!

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Mom and dad were taking care of dinner (ah that was nice), so I set out to get pictures of the unbelievable sunset.

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After dinner the boys had their first “joy” bath in the Gulf.  Although, they did have a hard time getting the soap off them. (Soap does not suds up in salt water, crazy)  I opted for baby wipes!  With everyone cleaned, feed and tired from the days journey we set out to sleep.  We fell asleep to the sound of the waves washing ashore and the land hermit crabs taking over the camp!

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Monday, July 22, 2013

Dry Tortugas Camping Trip Preparation

I few years ago while we were visiting the Florida Keys we made a day trip to see Fort Jefferson at the Dry Tortugas.  We had a blast, Fort Jefferson is an amazing place full of history and beauty.  Chase was to young at the time so he missed out on the trip.  (That’s one of Trey’s best friend in the picture with the boys, Cole White. The White's happen to be in the Florida Keys when we were, small world!)  We decided to make a trip back but next time camp out on the island!

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I am sure many you are wondering what/where is Fort Jefferson at the Dry Tortugas?!  The Dry Tortugas are in Gulf of Mexico, 70 miles West from Key West, Florida.  The fort contains over 16 million bricks which makes it the largest all-masonry fort in the United States.  It was built between 1846 and 1875 to protect the nation's gateway to the Gulf of Mexico.  Fort Jefferson was also used as a prison for criminals and deserters during and after the Civil War. The most famous of these prisoners was Dr. Samuel Mudd, who was imprisoned for his involvement in the assassination of President Abraham Lincoln. During its peak over 1,700 men were stationed at the Fort but it was plagued with construction problems and Yellow Fever epidemics. It crumbled under its own weight, cracking the rain-water cisterns and allowing salt water to penetrate into the precious drinking supply.

Ok, now that you have had a small history lesson, let tell you what that meant for us!  There are no services on Garden Key where Fort Jefferson is located so we had to plan to bring everything we need for the trip with us. That means: no water, ice, power, store, shelter, internet, showers, BATHROOMS (they did have composting toilets), etc. 

Yikes, did I mention I have NEVER been camping in a tent, a camper yes but not a tent!  So are wondering how I prepared?  Well, the internet and EXCEL of course! Here is our supply checklist:

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I also put together a semi clean menu for the trip.  Can we say OCD!

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We packed everything in big plastic bins, the National Park website said they had a problem with rats getting into your things, ah gross!  FYI: We never saw a rat, thank goodness!

Check out how the trip went!

Day 1 – Setting up camp

Day 2 – Touring Fort Jefferson

Day 2 – Snorkeling and night time fun on the island

Day 3 – Packing up and more snorkeling

Protein Pancakes

Lately I have been seeing protein pancakes everywhere!  My interest has been definitely peaked.  Last night while scrolling through pinterest/facebook I came across a recipe that sounded not to bad.  (Honestly do not remember the source, recipe is off memory, sorry.)  A lot of recipes tend to have cottage cheese in them.   Now I love cottage cheese, but not sure about cottage cheese pancakes.  This recipe looked super easy and I had everything on hand. 

The Recipe:

  • 1 scoop vanilla Protein Powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. cinnamon
  • dash of salt
  • 2 egg whites
  • 1 Tbsp. Greek Yogurt

The Nutritional Value:

  • 178 calories
  • 1g fat
  • 3g carbs
  • 37g protein

The Results:

 

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The Take:

The pancakes were super easy to make and honestly were not to bad at all. The flavor was good, although they did have a different texture to them.  They were VERY filling, I added some fruit and veggies for some extra calories, carbs and color.  I definitely will be adding protein pancakes to my breakfast menu collection.

Have you tried the infamous protein pancakes?  What is your favorite recipe?

Saturday, July 20, 2013

Treadmill, Legs, Butt, Abs And A Fracture Growth Plate

Friday the rain would not stop!  It has been a very rainy summer and it has been sooo frustrating.  I hate to run on a treadmill, but needed to get an hour of cardio in. 

Yesterday I ran 20 minutes on the treadmill (10-minute warm-up/10-minute cool down) and did Obstacle Race Circuit.  I will tell you I was one sweaty mess after that workout!  I know the picture’s blurry, but I can not seem to take self portraits of myself like the rest of the world.  (Maybe one day I will have abs)

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With yesterdays workout, I had done 2 full body workouts (1-circuit & 1-tabata), hit my shoulders, bi’s & tri’s, chest, back & abs, and 3.5 hours of cardio for the week.  Today I planned on swimming and working my legs, butt and abs.  Well the weather had different plans.

That’s fine weather, I will not let you get me down.  Looks like it is time to make a new treadmill workout!  Here is what I came up with:

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After my run I did Rockin’ the 50’s.  Whew my legs about gave out on me!

Update on Cole:

So we took Cole to the Orthopedic on Thursday and he confirms Cole fractured his growth plate in his ankle.  He is in a cast for 2-4 weeks, Boo this is going to make the next couple weeks painful.

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Hopefully we learned our lesson that jumping off the dock in shallow water isn’t such a good idea! 

Friday, July 19, 2013

Xtreme Obstacle Challenge

Xtereme Obstacle Challenge is a new race series to hit the scene!  Are you looking for bragging rights without the mud?  Xtreme Obstacle Challenge is a 5K with over 20 obstacles sure to be an endurance run to remember!

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Do I have your interest peaked yet?  That’s right a no mud obstacle course race.  For blind as a bat people like me this is a small blessing.  I obviously can’t wear my glasses during an obstacle run.  Mud gets all in my contacts and just hurts.  I guess I could always sport my goggles, but honestly vanity gets in the way of that.  I am also a girly girl at heart and do not like to get dirty Finding mud in places two days after a mud run (even though you know you scrubbed every inch of your body at least 10 times) really sucks!

Some Xtreme Obstacles include the Dizzy Lizzy (A fast moving treadmill followed by a quickly rotating spiral turntable a runner must cross to make it to the elevated finish line), Dazed & Confused (A maze with no apparent end) and The Logger (Suspended logs that will challenge your balance and fear of heights).  All will test your all around strength, stamina, mental grit. Xtreme Obstacle Challenge is guaranteed to push you out of your comfort zone.

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Are you wondering what kind of race bling you get?  I know I love some race bling!  I wear my T’s proudly and hang my metals in the gym to remind me of why I am doing the 1-10-1 pyramid burpee session.

  • Awesome Xtreme T-shirt
  • Finishers Metal
  • BEER, oh yes that’s right beer!
  • Food
  • Entertainment
  • Bragging Rights

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Did I mention the race has a competitor wave?!  Oh you know I will running in this wave!  Top finishers win cash prizes.

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Looking for a race near you?  Check out http://www.xtremeobstaclechallenge.com locations.

BONUS:  Enter coupon code XTAJ20 for $20 off your race entry!

 

Now it’s time to start training!

Wednesday, July 17, 2013

Change In Workout

The boys are home for summer which makes working out a little more difficult.  Sometimes I have to get creative with my routine.  The last couple of days have gone on the wayside.  Here is how I adjusted!

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Monday Workout Plan

Cardio – 1.5 miles swim (while the boys played in the pool)

Strength – back, chest and ABs

Monday Workout Change

Cardio – .5 mile swim, 3.5 mile run/walk

Strength – back and chest

Monday started off great and the pool was relatively clear of people.  I jumped in; warmed up, finished set one of my intervals, and then bam! The weather turned bad and everyone had to get out of the pool.  I decided to walk over to the rec center and hit the weights.  They have a teen center and gym that the boys can play in while I workout. I jumped on the treadmill and did a quick 10 minute warm up, then hit the weights.  After I finished with my chest and back I had planned to head back to the pool to finish up.  But the weather had different plans.  I decided to hit the treadmill  and do my 30 minute incline walking workout.  This is an awesome workout for your glutes!  The hardest part for me is not to run when the incline gets up there.

Tuesday Workout Plan

Cardio – 1.5 mile swim (same workout as the day before)

Tuesday Workout Change

The weather on Tuesday decided not to cooperate again!  The boys had some friends spend the night and were getting cabin fever so we decided to hit the free movie at our local movie theater.  After the movie we went to the beach for a little while, but Cole kept complaining that his ankle was bothering him, so we decided to take a trip to the doctor to make sure everything was alright.  Apparently he jumped in the bay the day before and hit the ground a little to hard.  They took some X-rays and believe it is just a mild sprang but were not 100% sure he did not fracture his growth plate in his ankle (that doesn't sound good).  They put a brace on his ankle and told him to take it easy (um yea right, he is a 10-year old BOY).  If it still hurting on Thursday we go to see an orthopedic to get another opinion.  Keep your fingers crossed.

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Before I knew it it was 8 o’clock and the day had gotten away from me.  While the boys were showering I decided to do a quick 20 minute Tabata session.

Today Workout Session (tentative)

- Cardio – 1.5 mile swim (I will get this workout in!)

- Strength – Shoulders, Biceps and Triceps

Today the sun is shining, so I should be able to get my swim in today.  Headed out to hit the weights now, wish me luck.