week 6 recap…

Week 6 recap:

Day What I was supposed to do…

And what I actually did…

Monday REST Rested. Well, walked. I needed the fresh air. And I needed the rest. Walking was a good compromise.
Tuesday Bike 1:15 – with 10×1 min short Hills Swim: 2200 (in place of Wednesday’s swim)400 warmup2x300 (50 kick/100 swim/50 kick/100swim), :30 rest

3×200 pull, strong effort, :20R

3×150 (50free/50 choice/50free), :20R

100 cool down

Run: 45 min predator run (negative split)

Just flip-flopped the runs and did Friday’s workout.

Wednesday Run(50 min with 12x:30 sec intervals)

Swim (1950)

Strength training (Gotta fit it in somewhere. This week it ended up bumping a swim out, but c’est la vie!)Tuesday’s Bike workout: 10×1 min hill climbs, 2 minutes active recovery, 1:15 total
Thursday Bike 1:30 Swim: 2400 (in place of Friday’s swim)600 warm up6x50 (alternate 25 drill/25 swim and 25 kick/25 swim) with :15 rest

6×50 (25 sprint/25 easy) with :20 rest

2x{4×50 fast, :30 rest /200 pull}

2×150 (50 free/50 choice/50 free) on the 3:15

100 cool down

Friday Run 50 mins with 4x:20 strides with :40 sec recovery

Swim 2000

Run: 50 min, 12x:30 with 1:30 active recoveriesWednesday’s workout!
Saturday Brick – 1:15 bike/20 run Brick – 1:30 bike/ 20 runWhen I first hopped on the bike, I could tell my legs were tired from the previous day’s sprint workout but once I warmed up it was alright.The twenty minute run was alright – still feels funny to hop off the bike and try to run. My legs didn’t feel like bricks, per se, but it was a slower run for whatever reason.
Sunday Swim (1700)

Run 40

Bike 1:00. This was supposed to make up for the Thursday 1:30 ride, but we made it out to our turnaround faster than we thought and I was BEAT and sucking wind so we called it quits early and came home to eat crepes!

 

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rewards (in the form of lemon berry ricotta crepes)…

One of the reasons we work out is so we can eat more, right? If you know me, you know I LOVE food and you know that I think that one of the great things about this many workouts a week is that I’m torching tons of calories. Which basically means I can eat almost anything I want and be (almost) totally justified in the irresponsibility of the indulgence. Awesome.

The trick is to a) not to eat more than I’m burning (and that is definitely a feat some days – I hate to pass up an opportunity to indulge!) and b) to replace those burned calories with things my body can use for fuel in the next day’s workout (i.e. protein and carbs and all that good stuff). It gets a little scientific for me, but I know that eating potato chips and Twix bars for meals will leave me feeling worn out big time in the next day’s workout. It’s not really worth it to be dragging over a bad decision. So we stick to the basics, a lot of super foods – fruits, veggies, salmon, black beans. Lots of salads. Stir frys. Mexican goops. And fortunately, we don’t usually have much of the “bad” stuff in our house anyways, so not much temptation.

But obviously it’s fun to reward yourself for sticking to your training, so I often do. And often these rewards are in the form of food. Not only that, but they commonly take the form of processed sugars. You know, cookies and the like.

Sundays are great for rewards like sleeping in. Waking up without an alarm clock. This particular Sunday also proved to be a great day for Lemon Berry Ricotta Crepes, which we had originally planned to have for breakfast but turned out to be a great dinner as well –

Here’s the recipe, which I adapted from a recipe for crepes that I found in our local paper and combined with a recipe for Lemon Ricotta Pancakes with Blueberry Sauce from Two Peas & Their Pod (though I pretty much just used their blueberry sauce recipe and saved the pancakes part for another reward day…).

Ingredients:

For the Berry Sauce:
1 ½ tablespoons lemon juice
1 ½ teaspoons cornstarch
2 cups fresh or frozen berries
2-3 tablespoons granulated sugar
2 tablespoons water

For the Ricotta Filling (you could probably cut this in half – we had a lot leftover):
2 cups ricotta cheese
¼ cup powdered sugar
1 teaspoon vanilla extract

For the Crepes:
1 cup milk
2 large eggs
2 fluid ounces water
1 cup all purspose flour
4 tablespoons butter, melted
Vegetable oil for the pan

In a small bowl, combine lemon juice and cornstarch and set aside.

In a medium saucepan, combine berries (we used frozen mixed berries), sugar and water and bring to a boil over high heat. Reduce heat to simmer and stir in lemon juice and cornstarch mixture. Stir until the sauce thickens slightly. Cover to keep warm and set aside.

Combine ricotta, powdered sugar and vanilla extract. Refrigerate until ready to fill crepes. Refrigerate until ready to fill crepes.

Combine eggs, milk and water; mix well. Add flour and mix until just combined. While stirring, pour in melted butter. Mix well until smooth.

Heat ½ teaspoon of vegetable oil in a 12 inch non-stick skillet over medium low heat for about 10 minutes. Wipe out skillet with a paper towel, leaving a thin film of oil.

Pour a scant ¼ cup crepe batter into the skillet and tilt the pan until batter evenly covers the bottom of the pan. Cook crepe without moving until top surface is dry and edges start to brown, loosening it from the side of the pan with a spatula. Gently slide spatula under edge of crepe. Grasp with fingertips and flip crepe. Cook until second side is lightly spotted golden brown.

Fill each crepe with sweetened ricotta cheese and berries. Roll up and place seam side down on a plate. Top with a dollop of ricotta (and the recipe also suggests fresh mint leaves and fresh fruit. We weren’t classy enough for fresh mint, but we had strawberries!)

What’s great about having these for dinner is that you know you’ve either earned them. Or you haven’t. In our case, I figured that 8 workouts over the course of this past week called for a crepe-tacular, fruit and ricotta-filled breakfast/dinner.

Although now that I think about it, having these for breakfast would put some pressure on me to go get a workout in at some point during the day! Cheers!