Thursday, August 17, 2017

Digging the Well: Mont Tremblant 2017

This past Spring I was teaching, coaching, training and of course, being a Mom (which actually is first on the list!) and continually asking my coach when I could do full distance race (140.6).  I would have weeks where I'd really nail all the training, then I'd have a couple where I barely managed to get in the pool or make my long ride happen.  Jesse (of QT2 Systems) said several times, "the well just isn't deep enough yet Kim.  I think you've forgotten just how deep you have to go to pull off the kind of Ironman you'd like to race!"  I would pout a bit, but in the end, I would accept that he was probably right and my four hour training rides and 1:45 long runs weren't going to cut it.


When summer came, I had great expectations that without teaching I would be living the sweet life with lots of time and energy to devote to training.  What happened was an onslaught of family requirements that required Kyle and I pull together on a new level to achieve while raising Emma.  I have never been so scheduled or so efficient in order to pull off our life.  Sometimes we didn't even pull it off, we just survived!  Meanwhile, training continued on with some fantastic weeks, some less than stellar.  We made it through just in time for me to travel to New Hampshire to hang out and train with good friend Molly for a week to put in the last of the big days required to race this distance.  It was amazing to live like a full time pro again, napping for recovery, having ample time to cook nutritious meals and even having some fun time mixed in to sit on the boat and soak up some rays. While I missed Emma and Kyle terribly, I also realized that this was the part of my pro life that I had given up when we made the decision to start a family.


I thought about those decisions a lot while I was training in the beautiful hills and swimming in the pristine Squam lake.  In the end, my life is 1000x richer because of this challenging, spunky new life that requires pretty much everything I have on a daily basis.  My triathlon career has been everything I hoped for and more, but Emma takes the cake on being my future.

YUM.. Dinner!

Hanging out on the boat!

As I head up to Tremblant today to do one of my last Ironmans, I know that if this is the end of my career, I'm ready.  Through all of the highs and lows, I've managed to build fitness that I never knew if I would get back to after being a Mom.  The fact that my body was willing to go on this journey with me, along with my family's support is a HUGE Blessing and not to be taken for granted.  My goal on Sunday is to show my Daughter the joy that can be felt from using your passion and drive to complete something that others sometimes think seems impossible.  There is only one guarantee about Sunday's race, that there will be the darkest places imaginable, but that I will still consider it a gift to be racing after everything we've surmounted just to arrive at the starting line.  Emma won't remember much about this past year, but I'll remember everything and I'll tell her how her Mommy once biked on the trainer with her in her belly, read grad school books while breastfeeding, walk/ran 15 min miles to try to start back on her journey, rode her bike thousands of miles in preparation to be back on a pro starting line and did it all just to see what could happen when she put her heart and soul into something she loved and saw her baby at the finish line.

I always said I didn't want to have any regrets, and I don't.  The well is deep.  When you see me out there on Sunday, know I'm drawing buckets from not just the miles I've put in, but from the friends and family who built me up and let me know that their is no such thing as failure.  Trust me, I've already won.

In the mean time Emma had a first Birthday!  Yay!

Best of luck to everyone competing and thanks to my sponsors UltragrainQuintana RooCoeur SportsRudy ProjectQT2 SystemsROKANormaTec RecoveryField Work Nutrition Primo Smoothie Meal and Brooks.

Wednesday, June 7, 2017

Ultragrain White Whole Wheat Strawberry Banana Protein Muffins

It’s June.  How did that happen?  The kids are out of school, summer is getting into swing and strawberry socials are on the agenda!  I love this time of year, as it feels like the summer will go on forever!

I like using fresh local ingredients for recipes when I can, so luckily my Amish neighbors have strawberries through this month and they are always amazingly juicy and ripe!  Strawberries are full of vitamin C, potassium and fiber so they pack a nutritious punch!   I decided to improve my muffin game by adding some whole wheat via Ultragrain® to increase the antioxidants and fiber.  In addition, the protein from the whey protein powder and Greek yogurt keeps these little gems satisfying and nutritious!

With no added sugar, these muffins can be a great option as you walk out the door for an on-the-go breakfast, a post workout snack to replenish carbohydrates and help resynthesize muscle, or a delicious snack between meals with a bit of strawberry in every bite! 

The key to keeping the muffins moist after adding protein powder is the Greek yogurt.  It helps replace the fat and adds moisture at the same time.   Just be sure not to over-bake the muffins.  Note:  When I do this again I will NOT use the muffin liners.  The pictures look pretty with them, but they were not fun to get off.   I wrote the recipe to include spraying the pan with cooking spray or using another oil agent vs. the liners. 

If you’re anxious to try a new recipe to bring to your summer picnic or get your kids involved in baking, these muffins are a perfect way to get you into the “summer strawberry season” mood!  Enjoy!

·         2 ripe bananas, mashed
·         1 egg, large
·         1/2 cup Greek yogurt, plain & 0% fat
·         1/4 cup low-fat milk
·         2 tsp pure vanilla extract
·         1 1/4 cup Ultragrain® White Whole Wheat Flour
·         1/2 cup whey protein powder, naturally sweetened, plain or vanilla
·         2 tsp baking powder
·         1/8 tsp salt
·         1 cup fresh strawberries, sliced or diced depending on strawberries size
·         Cooking spray

1.       Preheat oven to 350 F, spray regular size 12 muffin baking pan with cooking spray and dust with flour. Set aside.  Make sure to cover the sides and bottom of each muffin tin completely.

2.       In a medium bowl, mash 2 bananas with a fork until smooth.  Add egg, Greek yogurt, milk and pure vanilla extract.  Mix with a fork until smooth and all wet ingredients are combined. 

3.       In a separate medium bowl, add all dry ingredients:  whole wheat flour, protein powder, baking powder and salt.  Mix with a spoon or spatula to combine all ingredients.

4.       Add dry ingredients to the bowl with wet ingredients and mix just enough to combine.  Do not overmix!  You don't want the gluten starting to form and make the muffins rubbery.  Add strawberries and give a couple of stirs just enough to incorporate the berries into the batter.

5.       Using 1/4 cup measuring spoon distribute the batter evenly among the 12 muffin forms.  Bake for 20 minutes or until the toothpick inserted in the middle comes out clean.  I recommend checking the muffins for readiness at minute 18 of baking time as ovens vary.  Cool completely before serving.

Storing Instructions:  Store in an air tight container in the fridge for up to 3 days or in a freezer for up to a month.  To defrost, just thaw on a counter for at least 20 minutes.

Nutritional Info
Servings Per Recipe: 12 muffins
Amount Per 1 muffin:
Calories: 100
Total Fat: 1.5 g
Cholesterol: 16.4 mg
Sodium: 181.1 mg
Total Carbs: 16.0 g
Dietary Fiber: 3.0 g
Protein: 8.4 g
Sugars: 3.5 g
Recipe adapted from:

If you missed my race report from Chattanooga 70.3 HERE it is!  I'll be racing Eagleman 70.3 in Cambridge, MD this weekend on Sunday so feel free to follow along at under the women's professional field! 

I partner with Ultragrain to bring you these amazing recipes, but the views and opinions are my own! Thank you for supporting great companies that support athletes like me!