Snowtorious BIG...Snowmaggedon...Snowapoolza... again

If you like snow, I have the place for you. It's only a short jaunt up North, and it can be easily accessed from all the major airports. Right here in Pittsburgh, PA, the home of Steeler football, Steel City, and what feels like the snow capital of the world.

Seriously, will it ever stop snowing here?! A drive that was about 10 miles on Friday morning should have taken 20 minutes, instead it took me almost an hour and ten minutes. Instead of heading to the office today, I was headed downtown to a Sports Nutrition Workshop with Nancy Clark, MS, RD and sports nutrition guru!

I think it's important to learn from the best to be the best, so that's why I'm here! She wrote the sports nutrition guidebook below.

Her talks solidified in my mind even further the importance of having the right type of foods at the right time to fuel up for your workouts and then refuel afterward. It's just essential.

With all the snow, I was worried that the Spring Thaw 10 Miler would be cancelled. However, on Friday night we recieved an email stating that the race was on and I was thrilled. I had scheduled my entire week around doing the race so regardless of absolutely no "thawing" I was excited to run hard and improve my fitness. I knew it would hurt, and I was more than right!Heidi and I met at my house and proceeded to the race wondering how the roads would be and the temperatures in the low-thirties would feel while we were running. Luckily we had our Jaggad Jackets to keep us nice and toasty! I had no idea what pace I was going to run, or what times to expect for a 10 mile race (it was a first!). The plan was to go out and see where the heart rate would be somewhere between 6:30 and 6:45 minute miles.

I started out to fast as usual (6:15 - I have GOT to work on that) and I ended up running with some of the guys for the first few miles. Around mile four I settled into a 6:35 pace and another female came passing by with a surge. I wondered who she was and I decided to try and hang with her to see what kind of pace she was running. By this point, my heart rate monitor was NOT willing to stay on my body and I messed with it the entire first 5 mile lap. I gave up and threw it and my MP3 player and decided the next lap would be sans technology!!

Without knowing my heart rate, I still was hanging out in the 6:45/mile pace and my female friend and I were trucking right along. For some reason, my legs were just not feeling so great, but I tried to stay positive and "talk" myself into staying with her no matter what if I could. Regardless of time or place, the goal was to run hard and if I stayed with her I knew I would be pushing myself.

The last miles started to come and I could feel the lactic acid building in my legs. I wasn't in a good place at about 8 miles and really doubted that I would be able to hang on for two more. I started to let her go and she formed a gap of about ten feet. Somewhere in that last mile I started to think back on other races and other times I'd pulled off something I wasn't physically capable of doing. I just couldn't help but pull up those images and let my mind feed off of them. She was no stronger than I was, I knew I had to go after her.

With a mile to go I started trying to close the gap. I could tell she too was speeding up. At 5'9" every stride she took felt like it took me at least one and a half! Either way, I decided I wasn't going down without a fight and we came into the 400 meters with me right on her heels. There wasn't much left in my legs, but I could tell it was going to come down to a sprint finish after ten miles of racing. There was an S curve made and then only about 100 feet to the finish. Once around the S, I came up on her right side and started sprinting as hard as I could. However, we were both pretty far over to the right of the finish and she was smart enough to keep moving over knowing I was on her right. Rookie mistake Kim.. you know better. At the last second she boxed me out and I would have had to smash into a metal pole if I was going to beat her. I was not happy when I crossed the finish line because I felt she didn't' need to make that type of move. Thinking back on it, it was my mistake. I should have gone left, it was something I learned a long time ago and haven't needed to use forever. She did the right thing, she wanted to win and she made a technical move to make sure she did.

I said good job afterward, but she didn't' even acknowledge me. Now that, I could have done without. Poor sportsmanship is just uncalled for, no matter the situation.

Either way, I was thankful for a hard race and the place and time for the Spring Thaw doesn't really matter at all. I want to be a fast triathlete, not February running race champion! There may be a rematch next month at the "Just a Short Half Marathon." One can only hope!

I accepted the award on behalf of Ballou Skies, my great team and charity!

Jeremy, my fellow teammate, had a great day too, taking first in the men's 30-34 age group!

Awesome job J!

We also added another member to the team that I got to meet for the first time yesterday. Joe! Joe is an amazing cyclist I hear, and not too shabby on the run either Joe! We caught him for a picture right before he went up to accept his medal!

Niccceee!

Don't call it a comeback, I've been here for years!! That's for you Heidi! Heidi had a spectacular race and really put in a hard effort earning her a little spring thaw bling as well! I was so proud of her. To think, this time last year she was getting pins and screws put in her pelvis... What a amazing recovery and a testament to the human spirit to see her back and racing again. These two bionic women hope to have a great year!!

It was an awesome day and one I won't forget any time soon. I love racing, and that's just the way I will always feel. Thanks to all the volunteers that came out and made this race a smashing success. The total runners were around 750 and for a cold February day, that's pretty impressive!

Hope everyone had a great weekend.. now, can we please start the "Thawing" part!!

Motivation

Motivation is the activation or energization of goal-oriented behavior.

As many of those around me might be quick to inform you, motivation is not usually an issue for me. I enjoy routine, and the friendships that I've developed are often sewn together by the common thread of fitness, exercise, the outdoors and improving oneself by testing the boundaries. On a gorgeous summer day, there isn't much I'd rather be doing but heading out on my bike and noticing the little nuances about the fields, barns, houses, roads, birds or whatever else we might pass by while rolling on two wheels.

For the past three months, motivation hasn't been this issue, it's been getting this arm up to speed! I was crushed when I learned in early January that I couldn't swim. However, I quickly turned it around and decided to not worry about being on a particular "schedule" (I know, how un-triathletelike of me!). I decided rather than getting down about it, that I would just try to do drills in the pool once a week, and then bike and run in the same proportions I usually would during half ironman prep/base building. It was a nice adaptation from putting in the sometimes longer training weeks of three sports. It really allowed me to concentrate on two and become stronger, more confident, and focus on seeing improvement in those areas.

This past weekend was a big weekend for me.. I realized I'm probably in better shape that I have ever been biking/running-wise at this time of the year than in the past (which would of course make sense!). Surprisingly, my swim times on Friday and Monday weren't that far off of what I was doing back in September/October, but my endurance is severely lacking. I was huffing and puffing after a 400 like someone had just ripped out one of my lungs!

The familiar tiredness of training in all three sports is coming back swiftly, and I'm thankful that I have great friends and training partners to chat with, enjoy their company and just keep me in check! The trainer session was at my house this weekend, and we did have a blast. It was a small group, Heidi, Jeremy, Jocelyn and myself. It was a great group though and we put down a solid 3 hr 45 min ride before transitioning to the t-run.

Just in case you need a little motivation.. I've included a few quotes that I love! Enjoy!

The only way of finding the limits of the possible is by going beyond them into the impossible.

Arthur C. Clarke

The best way out is always through.

Robert Frost

We are still masters of our fate.

We are still captains of our souls.

Winston Churchill

Yellow must have been the color of the day! I didn't get the memo girls!

Got to represent! Team Ballou Skies in action baby!

Happy are those who dream dreams and are ready to pay the price to make them come true.

Leon J. Suenes

The making of the breakfast! Jeremy / Vanna White, demonstrating how incredibly easy it is to eat Ballou Skies Natural Peanut Butter! Thanks Jeremy!

Try not to become a man of success but a man of value.

Albert Einstein

Every artist was first an amateur.

Ralph Waldo Emerson

I like challenging myself. I like seeing what I'm made of on a weekly basis. I like teaching myself and my mind that we can do things we never dreamed possible. Where that will lead to this year, heaven only knows. For now, I'm enjoying the time with friends and getting to know them on a whole new level. I couldn't be more thankful to be about 90% back with the collarbone and I plan on savoring each moment of 2010! Much is on the horizon my friends.. much is on the horizon!

WHAT a WEEK!!?!!

What a week! Between work and all of my outside training and fun activities I need a three day weekend. Well, that's not going to happen, so I'll just make the most of it. Wednesday night started the fun with the first official Ballou Skies Team meeting. I was so excited to meet the other team members (but we forgot to get a group photo - next time!). Obviously, we are all very different ages and come from all walks of life, but it is amazing to come together for such a wonderful cause.

Jeremy and Jocelyn are two of my closer friends on the team and I am so thankful to be a part of something so special!

Ty introduced some new ideas about how we can raise a few funds. We discussed all types of different fund raisers and outreaches to raise awareness about Duchenne MD. I think the bracelets are a great idea and can be purchased for so little, but it adds up quickly! Hey, if Lance can do it - we can do it right! Just on word of mouth, Ty raised around $17,000 last year. This year.. drum roll please... we are shooting for $50,000. It's a big jump, but think of what that money could do for the Ohio Heart Clinic and boys like Ryan who require medical care but often can't afford the tests they need.

The New Faces of Ballou Skies Peanut Butter - Jeremy & Ryan! You can now order the peanut butter online! The shipping is a bit pricey, I realize that, but it is for a great cause and 100% of the proceeds of the peanut butter itself go to helping kids like Ryan withDuchenne Muscular Dystrophy. It will be available in Giant Eagle in the middle of March. So, if you live in Pittsburgh, please watch for that in the stores!

At some point in the dinner Ty, Ryan's Father, started telling the story of how Ryan was diagnosed when he was five, and how every few months since then they've traveled to the Ohio Heart clinic to basically map his heart and see how the disease has progressed. I watched him well up with tears over how the doctors have helped Ryan stay so healthy (comparatively to other boys his age). He said the technology is kind of like flying comically vs. flying a lear jet. If you do have this disease and can only go commercial, you're not going to get the treatment you really need. However, flying a lear is quite a bit more $, but totally worth it when they come home knowing Ryan is good to go until his next check up. It's hard to see differences in medical care for some verses others, but that's just the way the world works. Raising these funds can help change that for a few kids who don't have the ability to "fly the lear" because of their family situation.

In other news! I went to see Dr. Bradley on Thursday and I was trying not to get my hopes up, but I couldn't help it. I wanted to hear so badly that I would be able to swim!!

When the resident came in I knew there might be trouble as he pressed on my collarbone and asked me, "Did it hurt here?" ummmm.. YES! "How about here?" Right again! I almost thought about lying, but I knew that wouldn't be getting the best medical care I could if I did something like that. He didn't seem promising about doing any swimming. I asked him to send in the Doc please.. we would have a chat!

So we looked at the damage together.. and then it happened, HE SAID I COULD SWIM!! I was so ecstatic. I'm pretty sure I was smiling from ear to ear!! I couldn't help it.. I stammered..

"would it be inappropriate if I hugged you right now?"

Luckily, he said it would not! So we did.. and I was a happy girl. He said I might get sore and to please work up the yardage slowly. That I can do my friend, that I can do! So it was back to the pool this morning and it looked like this!!

Ahhh.. the YMCA Masters! I missed you guys!!

I get knocked down.....

But I get up again!! Cause you're never going to keep me down!! - (In the words of Chumbawamba)

New Splish.. Dork Pose.. and a very happy girl!! This was a grab bag suit no less! How cool is that!

In true Kim form, I made my masters swimmers take a quick pick after I swam.. duh, duh duuuuuhhhhhh.. 200o yards! Yippee!! No pain.. so that was exciting. I'm not fast, but I'm happy and that's all that counts!

!

Oh.. and lastly.. I'm going to start a new part of the blog that is - Things I love.. and these little 100 calories packs are really, really smart! That way you know exactly how many almonds are a serving. PLUS cocoa roasted and the antioxidants of dark chocolate.. it's a great snack for those mid-afternoon cravings! Try em (oh and I'm not getting any kind of endorsement here.. nothing free.. or anything.. I just like them)!

Have a fantasticial weekend everyone!

Friday/Saturday Valentines Day Triathlete Fun!

On Friday I wasn't feeling so hot in the afternoon. I wasn't sure what I was going to do with this picture at the time, but it definitely displays my stomach ache and general not feeling well. Despite all that, I had a big weekend planned and I was not going to miss it! Friday night I met Heidi at Panera for a quick bite before we watched the movie Valentines Day in the theaters. It was sooo cute and worth seeing if you're interested. It's a great chick flick/friend date movie if you want to go that way like we did!

Then we headed back to Heidi's house to see her mother (SOOO much fun, I adore that women) and she proceeded to make us drink wine and offered us more food. The amount of chocolate I ate during the movie was obscene (and not normal for me, but it was Valentines Day and Heidi got the big chew marshmallow covered in chocolate thingy). So, we chatted, had girl night! So fun!

We filled up the water bottles and decided to leave the Mr. Beam for another time.. don't worry Mom.. it was chocolate ok..

Then I held Chewy.. (or was this Flex).. either way, I loved up this little wiener dog and he made me give him kisses!

Finally, around 11:30pm I retired to my guest room where I found THIS!! Ha! Sorry H! I know I shouldn't do this to you, but I had to throw it up... we all have these and if you ever find mine, you have full permission to put it on your blog!

The set up

Joceyln checking out Heidi's saddle "How comfortable is that baby??" Hummm...

Smiley Heidi sat beside me, even though she knew after about two hours.. I would be smelly

Not my favorite pictures of myself.. but whatever... it was early.

Thanks for being the Host Chad (and Jen - not pictured here)

Jeremy & Jocelyn, my new Ballou Skies teammates!

Some very sweaty, but determined triathletes!

The transition run group. Heidi and I realized after changing in the same room not facing each other that we basically had on the exact same outfit.. whoops.. whatever.. The hats were free and we love JAGGAD gear so it's fine!

The post-ride spread was nothing short of amazing. I'm hosting this weekend (well, I'm going to try if we don't get 10 feet of snow) and I have a lot to live up to here being the dietitian in the group and all.

Chad and Jen really made a feast.. Like these sideways nuts (sorry..posted weird, just turn your head to the side). You MUST include a protein component after a long ride/hard workout. Your body needs fuel within 30 minutes of finishing and we were at the table shoveling things in our mouths within about 10!

Fruit is another great carbohydrate option.. banana with peanut butter, orange... or other type of fruit provides great vitamin C and other phytonutrients! This helps you meet your five a day requirement!!

Yummm.... grapes...

Chad's post race famous smoothie. I have to give him credit, he created a master piece. I know it contained something like greek yogurt, antioxidant juice, frozen berries and I think a pinch of protein. If you guys are interested I'll get the recipe from him and post it. It was a wonderful thirst quenching antioxidant kick in the freakin pants... Man was it good..

Joining Team Ballou Skies & 2010 Race Schedule

There were some great lessons learned during 2009. I survived things that I didn’t know if I would make it through both physically and emotionally. I continued to work hard on the swim, bike, run portion of my life, while the rest of my life required quite a balancing act on a daily basis. Some lessons were harder than others, and through the most difficult times, I was reminded that my family and friends were the most important things in my life as they supported me, loved me and encouraged me to pursue my dreams.

I knew 2010 was going to require some evaluating. My time with the Mark Allen Online team was nothing short of exceptional. It was comprised not only of some of the best athletes in the country, but some of the kindest, most compassionate people in the sport. These athletes had the ability to compete with fiery passion and fury, and then turn around and support their competitors with the utmost sportsmanship and character.

Despite enjoying that experience immensely, I knew it was time to move on to other endeavors. I couldn’t be more excited about this year and I will be starting it off with a brand new team, some high hopes, and a new outlook.

This year I will be on an incredible journey by competing for Ballou Skies, a charity designed to raise awareness and provide funds to map the hearts of boys and girls with Duchenne Muscular Dystrophy (DMD). Duchenne Muscular Dystrophy is an inherited disorder that involves rapidly-worsening muscle weakness. You may not have heard of this specific type of Muscular Dystrophy previously, because it is not well known at this time. This form of muscular dystrophy has not been studied in depth and doesn’t provide many answers to those searching desperately for a cure.

Duchenne muscular dystrophy is caused by a defective gene for dystrophin (a protein in the muscles). However, it often occurs in people without a known family history of the condition. Because of the way the disease is inherited, males are more likely to develop symptoms than women. The sons of females who are carriers of the disease (women with a defective gene but no symptoms themselves) each have a 50% chance of having the disease. The daughters each have a 50% chance of being carriers.

I met Ty Ballou in December, after hearing about his son Ryan’s fight to stay healthy while living with DMD. Ryan is a rare case in that his heart is still functioning relatively well for his age of twenty-two years old. Ryan is full of life and courage as he finds ways to stay positive throughout the days and take advantage of every opportunity he can, all the while knowing that his time with us will be short. After being diagnosed at five years old, his life has been nothing short of a miracle in progress. He strives to be an example for other boys in his same situation by doing the best he can to raise awareness, provide hope and touch the lives of others in his quest to find a cure for this disease. You can read more at Ryan’s Story.

Without a cure, the most important muscle, the heart, will eventually fail those who are diagnosed with DMD. The average lifespan of those affected is only twenty five. The goal of Ballou Skies is to raise funds for Ohio State University Medical Center, where doctors are able to use the latest technology to scan for scarring and other heart problems and then track these problems with future MRIs. These screening techniques allow boys and their families to learn about potential complications before they become untreatable. The more hearts doctors can study and map the progression of scarring and the weakening of this vital muscle, the more lives can be prolonged until there is a cure!

Last year the only member of the Ballou Skies Team was Ryan’s father Ty. This year the team has expanded to include Jeremy Corman, his wife Jocelyn, myself and possibly a few other athletes. If by drawing attention to the need for research we can extend even one boy’s life by a couple of years, then I can honestly say there isn’t anything else I would rather do. Every last moment spent training, competing and sharing Ryan’s story, and stories of others like him, will be time well spent. I think it’s safe to say no race could be as difficult for me as what he has already lived through.

Please help get this party started people! Let’s join together in supporting this family, this research and boys like Ryan. There are several things you can do to help, and some of them won’t cost you a dime. Here’s where we could use your support:

1. Become a member of the Ballou Skies Facebook Fan Page.

2. Suggest that all of your Facebook friends become fans of the Ballou Skies Facebook Fan Page. This will take less than ten seconds, I promise!! It takes so little time, and you CAN make a difference. It starts right now – with you!!

3. If you do have an extra $5.00 or $10.00, write at check or donate through the Ballou Skies webpage. It’s easy, it’s fast and for heaven’s sake it’s tax deductable! We are very lucky to be able to train, race and have a healthy heart. Please think of how good it will feel to support those who don’t have the same opportunity. It’s a full-fledged 501c charity, and you just hit the button. Thank you in advance for any donations you’re able to make!

4. Eat peanut butter. That’s right, I know you’re already doing it anyway, but now do it with a greater purpose. In March, Ballou Skies will be unveiling its own brand of Natural Peanut Butter and 100% of the proceeds will help fund the Ballou Skies Charity. Check out the label and picture below! It will be available in Pittsburgh at Giant Eagle, but I’m working on Ty to get a mail order program started as well. I will organize a contest when it hits the market and I promise to get you all involved. Who doesn’t love peanut butter…and there are so many wonderful health benefits!!

With all of that said, all of this requires racing too right?! Well, here’s my 2010 Race Schedule where I’ll be sporting my brand new Ballou Skies Race Apparel (while riding my bike “Blue,” I guess it was meant to be!).

Please tell me what you think (if I’m losing my mind, if I’m crazy, if I will see you at any of these races, etc!).

2/27 Spring Thaw 10 miler – North Park, Pittsburgh, PA
3/27 Just A Short Run ½ Marathon – North Park, Pittsburgh, PA
5/8 Kinetic Half Ironman – Spotsylvania, Virginia
5/23 Columbia Olympic Distance Triathlon – Columbia, MD
6/27 Buffalo Springs Lake 70.3 – Lubbock, TX
8/1 Pittsburgh Olympic Triathlon OR Whirlpool Steelhead 70.3
9/11 Pacific Grove Olympic Triathlon-Pacific Grove, CA

The rest is TBD my friends! Sometimes you just have to wing it!?!

I hope you’ll stick with me, follow my adventures and show some support for my friends at Ballou Skies. You guys are amazing and have just come through and supported me in such a big way this past year through the ups and downs. Thanks for everything you do…saying I’m lucky to have you doesn’t do it justice. Stay posted my friends, the best is yet to come!

Heart Healthy Tips

In honor of American Heart Health month, it's a great time get inspired to make heart-healthy diet and lifestyle changes. Check out the tips below from Hope Barkoukis, PhD, RD, LD, Associate Professor, Department of Nutrition, School of Medicine at Case Western Reserve University to share tips. Check out her Top 10 Tips for creating heart-healthy culinary delights.

1. Go Green. Add about a cup of chopped fresh spinach or kale to any pasta, casserole, stew, soup or side dish. It's a great way increase the amount of green leafy vegetables in your diet as well as add a source of folate to a meal.

2.Save on Saturated Fat. By using a soft spreads instead of butter, you reduce saturated fat by 70%, and most of these soft spreads contain no hydrogenated oils — so no trans fat! Soft spreads can be used for cooking, baking and sautéing as well as spreading, and they can help your patients lower their intake of saturated fat while still enjoying the delicious buttery taste.

3. Add Zest and Zing. Add citrus zest from fresh lemons, limes and oranges or mince fresh herbs and hot peppers to create depth of flavor without added sodium.

4. Roast ‘em! By oven roasting vegetables such as beets, carrots, squash, onions, bell peppers, eggplant or sweet potatoes, you seal in the flavor and enhance the sweetness. Start by pre-heating the oven to 400°. Cut veggies into similar sizes and add 1 teaspoon of soft spread per 1 cup of veggies and toss thoroughly to coat. Place on a baking sheet, stir every 20 minutes and bake until vegetables are tender and browned (about 45-60 minutes). Serve them hot as a nutrient-packed accompaniment!

5. Become a Garlic Lover. Roasted garlic is the ultimate flavor enhancer that can be used for appetizers, spreads, soups, vegetables, grains, salads or meats. Start with an entire garlic bulb. Slice ½ inch from the non-root end and add 1 to 2 teaspoons of soft spread over the top of the bulb. Cover with foil and place the garlic bulb in an oven-proof dish. Bake at 375° for 45-60 minutes until golden brown and soft. Roasted garlic also makes a delicious appetizer. Squeeze the pulp out of the cloves and spread on bread or serve with bruschetta and/or tapenade.

6. Be a Spice Connoisseur. Freshly-ground spices and herbs dramatically increase the flavor of any dish. Invest in a mini-grinder to grind your own, such as cumin, nutmeg and pepper.

7. No Yolk. Using two egg whites in the place of a whole egg saves on calories, cholesterol and saturated fat. Egg whites have a bland flavor in comparison to the egg yolk, which allows the whites to easily pick up the flavors of other ingredients used in a dish.

8. Use Fruit for Added Flavor. People often forget that fruit can be more than a snack or cereal topping. You can add pineapple to pizza or a pork dish, mango in a stir fry, dried cranberries to a casserole or papaya in a stew! They add flavor and nutrients without fat or sodium!

9. Fiber Up! Sneak soluble fiber into a meal by adding any kind of bean — chickpeas, black-eyed peas, pinto, black or kidney — to salads, casseroles, soups, vegetables and side dishes.

10. Create a Romantic, Heart-Healthy Dinner for Two. It's also Valentine's Day so cook up a heart-healthy dining experience for two.

Pork Tenderloin With Port & Fig Sauce

Ingredients
1/2- lb. pork tenderloin, cut into 6 slices
1/4 tsp. dried thyme leaves, crushed
1/8 tsp. ground black pepper
2 Tbsp. Promise® Buttery Spread
2 Granny Smith apples, peeled and thinly sliced
1 small red onion, thinly sliced
2 Tbsp. port wine or apple juice
1/2 cup apple juice
1/4 cup dried Mission figlets, chopped or dried cranberries or cherries

Directions:

Season pork with thyme and black pepper. Melt Promise® Buttery Spread in 12-inch nonstick skillet over medium-high heat and cook pork, turning once, 6 minutes or until done. Remove pork to serving platter and keep warm.
Add apples and onion to same skillet and cook, stirring occasionally, 4 minutes or just until tender. Stir in port and bring to a boil over high heat. Add apple juice and figlets. Return to a boil. Reduce heat to low and simmer covered 5 minutes or until apples and onion are tender. Serve apple mixture over pork.

Nutrition Information per serving
Calories 410
Calories From Fat 120
Saturated Fat 3g
Trans Fat 0g
Total Fat 13g
Cholesterol 75mg
Sodium 160mg
Total Carbohydrates 47g
Dietary Fiber 6g
Sugars 36g
Protein 25g
Vitamin A 10%
Vitamin C 15%
Calcium 6%
Iron 15%

Recipe from:
http://www.promisehearthealthy.com/Recipes/11034/1/Pork-Tenderloin-With-Port-Fig-Sauce.aspx