Fall Snow Storm 09

Over 18 inches of snow...in October. That led to 2 snow days. 2 days for me to go stir crazy. I baked. I cooked. I rode my bike inside. I ran inside. I did core work inside. I read. I worked. I watched Nip/Tuck. I went to Target (more then once). I went to Starbucks (more then once). Jeff laughed at me because he knows I need a day off and I need to relax and I can't. I couldn't stand being inside any longer, so I bundled up in my winter SKINS and took some pictures during my run.

Thankfully, I am leave for Savanna tomorrow with Jax to help Native out at the Skirt Chaser 5K. We have the costumes planned out and put the final touches on them today with a trip to Michaels!

Harvest Muffins

The fall season brings out the chief in me. I have also been inspired by watching Top Chef Las Vegas. I grew up watching my mum make amazing dishes and desserts. I seem to be the only one who inherited her skills (my sister specialty is cooking rice in a steamer and my brother cooks at McDonald's).

This morning I had an idea to combine some healthy options with some of Jeff's favorites-pumpkin and chocolate chips. I call these Harvest Muffins.

HARVEST MUFFINS

Prep Time: about 20 minutes

Cook Time: 15-20 min @ 400 degrees

Ingredients:

• 2 large eggs
• 2/3 cup packed light brown sugar
• 1 cup pumpkin puree
• 1 cup buttermilk (if using powder 4 TBS and 1 cup of water)
• 1 cup unprocessed wheat bran
• 1/4 cup canola oil
• 1 teaspoon vanilla extract
• 1 cup whole-wheat flour
• 3/4 cup all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/4 teaspoon salt
• 1/2+ cup chocolate chips

Prep

1. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in pumpkin, buttermilk, wheat bran, oil and vanilla.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon, cloves and salt in a large bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in chocolate chips, if using. Scoop the batter into the prepared muffin cups.
3. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 20 minutes.

Happy Baking

Rock On

JK2

Back to Basics

With my first full triathlon season behind me, it is now time to go back to basic and focus on my weaknesses. At the same time it is a period of some unstructured workouts, cross training, indoor workouts, and most importantly having fun!! After taking 3 weeks of almost no training, I am building back into some higher running miles and working on my strength on the bike (this is my biggest weakness!). Swimming is put on hold right now due to a case of costochondritis-also known as inflammation of the chest cartilage. This came about from my allergies and coughing. So no swimming for 2-4 week. I have mixed feelings about this.

One of my goals for the off season is building and developing more strength on on the bike. My strength has gotten better this year, but it is still not where it needs to be in order to complete at the level I want to compete at. Now is the time to begin building my strength base by keeping my bum in the saddle during the off season. One of the key workouts I will do at least once a week will be some big gear or muscle endurance work. Starting out I begin with a broken 15min worth of work, then work up to 30min total of broken big gear work on the trainer, ie- 6x 5min BG with 5min easy between each. I will with something like 5x 3 minutes with equal rest between sets. The target RPM will be 50-60. As I progress, the sets will become longer and the rest shorter.

Here is an article by Wes Hobson that explains it in greater detail.

My trainer is calling! (I am going to rewatch Twilight in prep for New Moon!)

Rock On

JK2

Here we go again...

As Jeff prepares for IMAZ, I am reminded of what it takes to support an Ironman athlete. What does it mean to be married to an Ironman? I am going on my 5th round of "Ironman Season". I guess you could call me a veteran Ironman wife. I have learned quite a bit over the last 5 seasons. I have learned what to do and say. I have also learned what NOT to do or say. Don't be fooled Ironman athletes out there; Not only are you in training, but your spouse in in training as well and helping your training (and you are testing our sanity!). So take a moment and do something nice for him or her. Ironman can only last 17 hours. Your spouse last forever.

Things I have learned from being an Ironman Wife

1) Sleep wins out over any other activity (think about this one)

2) Laundry increases at least 3 fold and the smell is worse then ever

3) Your grocery bill will also increase. It is hard to keep food in the house. Trips to the market happen at least 3 times a week

4) Don't suggest that its' is "only a race".

5) Do write cards and notes of encouragement and support. They need to know that you are behind them them 100%. Even on a rest day.

6) Don't think that your trip to an IM will be relaxing. You still have to placate the athlete until the race is over. Maybe even after the race.

7) Don't take anything the athlete says to heart. They are probably 1) dehydrated, 2) tired, 3) hungry, 4) tried of training, 5) doubting themselves, 6) seconding guessing why they wanted to do an Ironman, or in most cases 7) All of the above.

8) Do get though and mean with them when they are slacking. Tough love helps (with men) . Don't allow them to piss away the opportunity.

9) Your time zone is now Ironman Time. That means bedtime is 9pm. Wakeup is 5am. Weekends start at 4pm-after getting up at 5am and training all day.

10) The perfect date night includes sitting in front of the couch with your feet up, watching a movie, and eating (for the 2nd time that evening). The date night ends at 9pm (see #9)

11) Even though your Ironperson (I am being PC here) is away for 20-30 hours a week-they spend 90% of the time thinking of you. The other 10% is probably thinking about food or sleep. (see #1-3)

If you are married to an Ironman and have learning something-send your learning over and I will post them as they come in.

Rock On

JK

New Blog!

Welcome to Team Keil. We are excited to share our adventures in training, racing, and living the sport of triathlon. Stayed tuned for our next update!!