So, it’s been a while since I’ve posted a recipe! But I made a yummy dinner tonight that I thought I’d share! Plus it’s super easy, which I love on a week night.
4 chicken breasts, diced
2T garlic (I buy the bottled kind, I hate roasting garlic)
3T parsley (I buy the tubed type, hate seeing veggies go to waste, but rarely can use a whole fresh bunch)
Fresh ground pepper and kosher salt
3 T Extra Virgin Olive Oil
1c white wine (I used Ste Chapelle, Soft White)
Jasmine Rice, Water & Butter (per package instructions)
In a large saucepan, heat oil. Add chicken and brown. When meat is cooked, add garlic. After two to three minutes when garlic is fragrant (careful not to burn), add wine and parsley, stirring well. Meanwhile, prepare Jasmine Rice per package details. Turn heat low, cover and let simmer. When liquid is relatively gone, add rice. Stir well. Eat! (Drink remaining wine along with meal!)
Every morning I write what we are having for dinner on a board in the kitchen. The girls’ nanny’s name is Jasmine, so this was hilarious. 🙂
This weekend we had to be a little flexible with our training schedule.
We had the Edge of Hell Race scheduled for Saturday morning, which was a fun race. I’ve not done very many trail races (that don’t include obstacles), so I’m always a little nervous before they start. But I felt good throughout the race. My legs felt strong. Plus, lots of my favorite people were there. 🙂
And my girl Amber (look how tiny she’s getting!!!!) did amazing, and she hates hills and trails. Well did, I think they are growing on her!
But part way through, it started pouring down rain and sleet. It truly was hell-ish. But, because it was raining, the roads were too wet to ride our bikes, therefore we had to change our bike day, and swim instead. So following the race we swam 800 meters, and I felt great!
So today we met at 8am to get our 20 mile bike ride in. Which also felt so good, minus it being so cold that my toes had gone numb clear up to my ankles. I didn’t fuel or drink again… I have to figure out how to do this effectively. When we made it back to the cars, we took off for a 3 mile run. Talk about a weird feeling. My legs were not prepared. But I got the three miles in.
Training with Twila has been my saving grace. This weekend it would have been easy to blow off part of our training. I’m glad I have someone as crazy as me on this journey!
Who needs this much stuff for one day? What the heck?
Four weeks of Ironman Training done! Didn’t miss a single scheduled workout. Boom!
Next week will be tricky too with the Chocolate Run 15k in Seattle this weekend!!!
Unfortunately for you, I’ve been thinking a lot about my “race weight”, so, you get to hear about it.
First, how many calories should I be taking in?
1. Find calories on average burnt each week, take seven days of activity, divide the calories burnt by 7, that’s the average. For me, right now 4,348 calories / 7 days is 621.
2. Find your Basal Metabolic Rate (BMR), the number of calories your body burns during rest over 24 hours. Women: 655+(4.35xweight in pounds)+(4.7xheight in inches)-(4.7xage in years), so for me 1,557. Take 1557 and divide by 24, 64.875, this is my base BMR. Then multiply it by the number of hours you sleep on average, which for me is about 7 hours. So I burn 454 calories on average sleeping.
3. Calculate in calories burned through non-exercise activity, my job is not physical, but I am active, therefore I multiply my base BMR by 1.2 and multiply by the number of hours I’m awake. So on average I’m burning 1,323.45 calories a day during my awake hours.
4. Calculate total calories burned on average daily: 2,398, this is the number you maintain your weight at.
5. Calorie deficit, is the number of calories you need to remove from your calories burned on average daily to hit your goal weight. My goal for race weight is appx 15 lbs less than my current weight, so I need to shave appx 400 calories from my daily burnt calorie average. So my magic number is 1998, so for the sake of my very, very poor math, I’ll need to hit 2,000.
Second, when should I be taking the calories in?
1. Morning Workout Nutrient Intake:
2. Double Day Workout Nutrient Intake:
So, for now, I think I’ll start there. I started trying to figure out my macros… But math is not my strong suit, so I’ll blog about it after developing a spreadsheet, which is my strong suit. 🙂
So after having two very different conversations in one day about my nutritional intake (or lack of attention to) both pre-, during, post- workout and my general intake. It’s time for me to really take a look at my diet, my fueling for race day, and honestly (sadly) my ideal race weight.
So, tonight I focused my energy on what I need to dial in for race day. Just like training for a marathon, nothing new on race day, everything should be tried and true during training, so there are no surprises, no “bonking”, and my body knows what to expect. (Oh, and no shitting my pants…)
So, where the rubber hits the road… After reviewing my plethora of triathlon training books, the Ironman website and a few blogs, the consensus is you need to be taking in 2.6 calories per pound of body weight per hour. So, and PLEASE spare me the embarrassment of doing the math, that works out to 351 calories per hour I will need to take in (and 90%+ should be carbs)… WHAT?!? I am taking in NO WHERE NEAR that amount right now while training. In addition to that I should be taking in 24 oz of hydration per hour and approximately the electrolyte of 1 Nuun tablet per hour… So my current goal for Boise is 7 hours, that equates to 2,457 calories race day, 168 oz of hydration, and 7 Nuun tablets… Holy shit.
Now, to start trying to train on those numbers… Figure out what and how I’ll be taking those in.
A Ironman Guru I know, talked to me about doing drinkable calories/carbs and trying to take in the majority of my calories on the bike… So between Honey Stingers (I have a feeling this sponsorship just became a lot more valuable than I first thought), possibly Hammer Perpeteum, and possibly pre-fueling with PB&J sammies (apparently white bread is better for this), I think I at least have a plan started.
Future Posts to Come: Pre-Workout, During, & Post-Workout Fueling and Ideal Race Weight
Another terrific week of training in the books. I wasn’t feeling so great this weekend though, can’t tell if it’s a bug or what… Anyways, my long run, was just getting the miles for the weekend in, and chalking it up to listening to my body. I did take a two hour nap today, which I never am able to do, so I must have needed it.
This week’s completed training:
And next week’s plan:
I cannot even explain how glad I am that it’s a rest day tomorrow.