Ahhhhh the stress ... un-clip un-clip un-clip fall over

OK... it was in the parking lot across the street... and I practiced and practiced and practiced.  BUT,  I still fell over :)  only once.... but it's a pretty impressive rash on my left leg and lovely chain gouge on my right ...  But hey... not too bad considering I haven't been on a bicycle, outside, in 30+ years !!!  I'm kinda proud of myself.  

Although,  we all know what a stress ball I am,  and this was high stress.  It'll just take more practice... like driving a stick shift.  I'll get it eventually !!

I have a bike fit with super pro Semi KB on Thursday and I'm excited about that. 

We have a wedding in two weeks in Leavenworth,  and the bikes are coming with... eekkk wish me luck!!

I got my Self magazine the other day in the mail, and sometimes there's good stuff in there,  but sometimes not.  This time there was an article about how to eat healthier... like I don't know how to do that ???  although, KNOWING what to eat,  and actually EATING it are two very different things.  

But,  there were a few snazzy easy pointers... one being "if you can't grow it,  don't eat it"... that for me means no more cheetos or pop tarts... although,  I'm almost positive there is a a Cheeto tree somewhere.  

The second tip I liked was  "Make sure you can ID the animal"  The example given was chicken nuggets,  if whatever you are eating has been molded into something other than its original form,  it's probably not that great. My sister would completely agree with that based on fish sticks alone...  Good point !!!

OK... wish me luck on the clip shoe thingy and I'll hopefully not be asking any of you to visit me in the hospital !! 

xoxoxoxo

I want to ride my B I C Y C L E :)

HA !!!!!  I own a bike... watch out world !  And just so I can go on the record now... I will fall over, I will crash,  and I will look like a goober...  know it,  live it,  love it.

It's a Kona Lisa RD... and it's short like me... and it has all the good components (don't I sound like I KNOW what I'm talking about ???  I so don't.. that's what Rob, the Bergs, Wadler and PineNuts are for)  And I LISTENED ... Shimano 105s / Ultegras -   Mavic -    FSA -   blah blah blah

I'm excited !!!  Now... get off the trainer and out on the road... eeeekkkkk.

Next... swimming... but give me a coupla months for that... 

xoxoxox

Bring on the sun !

I found this today,  and while it sounds delish,  I'm fairly sure I can figure out a way to make it less calories... see below for my thoughts... 

Cocktail Of The Week: Malibu® Margarita

From the Easy Breezy menu... discover today the Malibu® Margarita!

This margarita's origin is hazy; locals believe Señorita Margarita traveled to the Caribbean Islands and was inspired by Malibu.

1 1/4 parts Malibu® coconut
1 part Tequila
1/2 part Triple Sec
1/2 part Lime Juice
1 1/2 part Sour Mix
Lime wedge garnish


To start, rub half a lime around the rim of a chilled margarita glass. 
Dip the glass into a plate of coarse salt. 
Put 1-1/4 parts Malibu® Rum, 1 part tequila, 1/2 part triple sec, 1/2 part lime juice, and 1-1/2 part sour mix. 
Shake three times and strain into the glass. 
Garnish with a lime wedge.
Enjoy!

• First - ditch the Triple Sec - completely NOT necessary
• ditch the 'sour mix' ... I'd use the MinuteMaid LIGHT Limeade, trader Joe's margarita mix,  or Baja Bob Margarita mix
• the rest sounds STELLAR !

And the Feds say...

on www.health.gov,  our fine Federal Health guidelines page - there is the recommended daily exercise amount... you ready... 

Key Guidelines for Adults

• All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
• For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
• Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

REALLY????    2 hours and 30 minutes a week.... for some of us,  currently,  that's a HUGE chunk of time.  I USED to do that and more when I was at a gym.  Lately,  not even CLOSE... This week,  I did 45 minutes on the trainer and that was it.

That being said,  i don't want the "lose 10 pounds in 2 weeks" thing (well, I do,  but we all know that 's not healthy !) ,  I don't want the 800 calorie a day diet, and I don't want to feel icky.  I DO want my tone back,  I DO want to have my lungs back, and I DO want to fit in my clothes :) 

In my Women's Health magazine this month,  they have a "Two Weeks to a Bikini Ready Body". OK,  i'm not sure if ANYONE is ever 'ready' for a bikini,  but the routine looks do-able at home, and I can fit that in.   They've done it 'superset', which I love !   I'll be starting this today and I'll keep you all posted :) 

Last Minute Beach Body Workout

8 exercises that will incinerate fat and tighten muscle in record time

When your goal is to torch calories in a hurry, the secret is to do sets of two moves back-to-back with no rest. Trainers call this a "superset," and it can increase your metabolic rate by 13 percent. 

For this workout, designed by Craig Ballantyne, M.Sc., author of Turbulence Training, all you need are a pair of 5- to 10 pound dumbbells, a stability ball, and a bench or step. 

Start with move 1A, then immediately do 1B. Rest for one minute, then move on to 2A and 2B. Continue through 3A/3B and 4A/4B, rest for one minute, then start over and do one more set of all the exercises. 

Do the complete workout twice a week on nonconsecutive days. Keep challenging your muscles and your metabolism by increasing the weight or the number of reps. 

Superset 1A Dumbbell Step-Up

Hold a pair of dumbbells and stand facing a bench or step. Put your left foot on the bench (A), push down through your left heel, and lift your right leg up (B). Return to start. That's 1 rep. Do 8 reps leading with your left leg, then 8 reps leading with your right leg.

Superset 1B Stability Ball Ab Pike

Start in pushup position with your shins resting on a stability ball (A). Brace your abs and keep your legs straight as you raise your hips toward the ceiling, drawing the ball toward your arms (B). Hold for 1 second and roll back to start. That's 1 rep. Do 10.

Superset 2A Dumbbell Chest Press

Lie on a bench with your feet flat on the floor or bench platform. Hold a dumbbell in each hand on either side of your chest, upper arms parallel to the floor (A). Press the weights straight up (B). Pause, then slowly lower back to start. That's 1 rep; do 8.

Superset 2B Stability Ball Leg Curl

Lie on the floor, calves on top of the ball. Squeeze your glutes and raise your hips (A). Bend your knees to roll the ball toward you (B). Straighten your legs to roll the ball back, then lower your body to the floor. That's 1 rep. Do 10 to 15.

Superset 3A Dumbbell Row

Place your left knee and left hand on a bench. Hold a dumbbell in your right hand, palm facing the bench (A). Slowly bend your elbow and pull the dumbbell up as far toward your shoulder as possible (B). Pause, then lower the dumbbell back to start. That's 1 rep. Do 12 on each side.

Superset 3B Cross-Body Mountain Climber

Start at the top of the pushup position (A). Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder (B). Return to start. Alternate legs until you complete 12 reps per leg.

Superset 4A Bodyweight Lunge

Stand with your feet hip-width apart (A). Step forward with your left leg, bending your left knee until both legs form 90-degree angles—your right knee should nearly touch the floor (B). Push back to start. Repeat, stepping forward with your right leg. Alternate legs for a total of 12 lunges on each side.

Superset 4B Plank

Assume a modified pushup position with elbows on the floor and beneath your shoulders. Keep your shoulder blades back and down and your body in a straight line. Brace your abs and hold the position for 30 seconds.

Look who's in my Runner's World Magazine !

I adore Mario Batali - I love his food - I love his Dad - I love his goofy orange shoes... Mario is NOT in my runners magazine.  I think the Joe Bastianich is pretty snazzy too... He's only 40 and he's a brilliant wine maker and owns 18 Italian restaurants... with Mario...  

Sooooo.... 40 year old snazzy Joe is in my Runner's World Magazine !  Crazy !  Why ???   Apparently,  Joe has lost over 45 pounds,  even while owning and eating at these great places !  AND he ran in the 2008 New York City Marathon in 3 hours and 46 minutes.  NICE WORK !

I have two favs in Vegas that they own - Enoteca San Marco in the Venetian (pic above),  and CarneVino in The Palazzo.  We'll be visiting both in December!

Joe has a recipe in this month's Runner's World

Check it out:

Asparagus and Mushroom Rigatoni

Bastianich loves simple, healthy pasta dishes made with just a bit of olive oil and plenty of vegetables. "You get all the carbs without the cream or butter," he says. 

5 tablespoons extra virgin olive oil, divided 
3 cloves garlic, thinly sliced 
3/4 pound fresh shiitake mushrooms, stemmed and sliced 
1/2 pound asparagus, cut into 1-inch spears 
1 pound rigatoni pasta 
2 tablespoons fresh parsley, chopped 
2 tablespoons lemon zest 
1/4 cup parmigiano reggiano, grated 
Salt and pepper to taste 


In a large pot, boil six quarts salted water. 

Heat three tablespoons of oil in a large saucepan over medium-high. Add garlic. When it turns gold, add mushrooms. Season with salt and pepper. Saute mushrooms until darkened, about five minutes. Add asparagus and toss gently to coat, sauteing a few minutes more. 

Add pasta to boiling water and cook 10 minutes. 

Turn heat under the saucepan to high and add a cup of pasta water. Cook until water reduces by half, about thirty seconds. Lift pasta from water with slotted spoon and add it to the skillet. Toss over high heat for one minute. 

Turn off heat and toss with parsley, lemon zest, and cheese. Drizzle with remaining olive oil. Serves six. 


Calories Per Serving: 440 
Carbs: 65 g 
Protein: 12 g 
Fat: 14 g 


Good food and wine are abundant when you own 18 Italian restaurants, which explains why two years ago, JOE BASTIANICH, 40, had hit 245 pounds. "I was on doctor's orders to lose weight," he says. He changed his diet, started running, and finished last fall's New York City Marathon in 3:46—and 45 pounds lighter. For more, go to bastianich.com.

Wine & Cheese Fest = 2, Jodie = 1

I admit it.. the Seattle Cheese Fest at the Market, 2 days in a row wins.  Kicked my butt, and the scale shows it.  HOWEVER - it was a killer good time :) 

I haven't done anything other than walking ( a jog/walk that reminded me quickly that the shin wasn't good a few weeks ago) since the Wenatchee 10k on April 18th.  

WOW !  Where does the time go :)  

Suddenly,  it's a freakin' MONTH later.  After basically 3 days of wine, cheese, snacks, bloody marys, homies at Cyclops and more snacks,  I figured I'd better do SOMETHING. 

I set up the trainer and promised I'd do 45 minutes.  OK... my train (wreck) of mind babble goes something like this:

• 45 minutes isn't long at all - the Housewives of New Jersey is longer than that !
• clip on shoe thingys are harder to get into place than usual,  oh, maybe that's because I forgot how to do it
• gear is a low gear, kinda hard to start out with,  how the hell do you change gears again ? 
• animal planet without sound is b o r i n g ... but I have the ipod going
• I work way too much sometimes. I have my laptop out when Rob is home and that's not good... i'm fairly positive work can survive without me... really it can... 
• sweat and the large gouge in my back from bad skin cells do not work and play well together - at least the stitches are out and the doc called and said all is good whew
• I wonder if you can do push-up like exercises on the handlebars at the same time as you're riding... two workouts in one. 
• how come people who use aero bars don't get blisters on their forearms ? 
• Alicia Keys is not my fav, but it's pretty damn hard to bitch about working too much or not working out enough after listening to Superwoman... there are bigger fish to fry than that
• I'm pretty sure every chick out there is a Superwoman in some way... maybe we just don't feel like it sometimes
• I love "H T F U" ...  it's a good motto... I need to live it more - for work , play, gym, etc. 
• Sun King by The Cult is NOT a good song to think you can be out of the saddle the whole time for (i'm so cool talking bike lingo 'saddle' hehehehe)  it's  a LONG song
• i seriously need to consider a 'whole food' nutrition plan... and apparently Cheezits don't fall into that 'whole food' thing... who knew there wasn't actually a cheezit organic tree ???  
• 37 minutes WAHOO.... 
• no heart rate monitor I wonder how many calories I've burned ? 
• adding 10 pounds in the past 4 months to my butt did not help how uncomfortable the seat is... squishy butt shorts are not helping either
• thank god for bondi bands... I look like a goober, but I don't have sweat dripping down my face
• rob puts up with a lot... mitch too for that matter...  I'm a goo
• 43 minutes WAHOOOOOOO
• end it with HelloGoodbye... I love them... 
• DONE !!!!! 

Pick 'em up

I love it when I find some new move / exercise thingy that is so completely totally beyond easy sounding.. and then you do it, and it kicks your ass... 

check it out :

Take any cards you have, either playing cards, or any cards that your kids might have, either from school, or just part of a game, and lay them down in a row, starting closest to your feet, and continue vertically from there, laying them down one by one.  The bigger the size of the cards, the better for the purpose of this exercise.  Just a warning that the more cards you put down, the harder the exercise becomes.  Once all the cards are laid out in front of you, return to the first card.  

Begin by squatting to pick up the first card.  Make sure you don’t bend over, because that defeats the whole purpose.  The goal is to squat using your butt and glutes.  Once you pick up the first card, squat again to place it on top of the second card.  Now that you’re empty-handed, squat again to pick up one of the two cards in that second pile.  Then, squat to pick up the second card in that pile.  So now, you should have two cards in your hands.  Now, squat to return one card to the floor, and then do another squat to return the second card to the floor.  So the goal here is to pick up and drop off each card by squatting for each one.  You can’t pick up all the cards in one pile with one squat.  So let’s say you have 10 cards in your row.  Once you have picked up and dropped off all 10 cards, you will have done 110 squats!!!  You can of course start off with however few or many cards you can handle.   How’s that for a summer-ready butt???!!!

Discounts deals discounts !!

I LOVE LOVE LOVE a good deal... 

so check out www.restaurant.com  for awesome deals on certificates.. We've used these guys lots for places in Vegas,  and there's a new 70% off code to use "tasty" ... 

I just bought the following:

$25.00 for Brasa here in Seattle for THREE DOLLARS

$25.00 for Cellars here in Seattle for THREE DOLLARS

$50.00 for Border Grill in Mandalay Bay (a great mexican place) for SIX BUCKS

$50.00 for ENOTECA San Marco at the Venetian (Mario Batali's place ... so good) for SIX BUCKS !!!

Basically,  each certificate has minimal terms to follow (easy) can be printed from your computer, and are valid for a year !

LOVE THEM !!!

And - I found two other snazzy sites... one has Urban Yoga, here in Seattle.  

www. halfoffdeals.com

and for all things Vegas - www.SaveLV.com

wahoo !

motivation + 16 hour work days = HTFU

OK...  we've all been there done that.  And remember I'm an excuse maker.  I can find any possible reason to not go to a gym or get on the trainer or go for a jog.  Lately,  that excuse has been because I'm tired. ...   i know i know... L A M E 

And because of my 'lameness'... needless to say,  the scale is not my friend these days.  And not only the scale,  the mirror.  I used to be somewhat tone,  I had some definition in my legs and I actually had a tricep !   So,  I need to kick myself in the butt...  and I went to one of my fav places,  Jeff Galloway,  to see what he has to say.  And he's good... really good.

Tomorrow morning,  I'm getting up and putting out the squishy butt pants and getting the bike ready.  Fresh fruit, veggies and some normal whole food is on the menu and enough of this.  I could say I've been frustrated,  shin, kidney, work, blah blah blah ...  and I know I'm not alone.  I know that everyone goes thru this... I just need to HTFU...  so that's the plan. 

from Jeff Galloway

You've just returned to your comfortable and cozy home or hotel room after a tough day and are tempted to relax for the evening. You know that a workout would energize body and mind but you don't even want to think about exercise. It's a fact that almost everyone who leaves their house or room will do the workout and receive the rewards. Here is a proven strategy to get moving on the tough days. The method has also been helpful in dealing with other challenges.

Mentally Rehearse: The following is a mental exercise that you can do throughout the day to prepare for this situation, as you are sitting around at the end of the day, driving, or commuting home. Don't focus on the workout. Instead, break down the experience into a series of small steps which are easy to do. As you rehearse the sequence of these, over and over, you become more likely to follow the same pattern when you need to do so.

Prepare by putting on comfortable shoes and clothes, and having your exercise equipment handy.  You're not thinking about exerting yourself - just getting out of work clothes and into clothes that are comfortable but could be used for your workout.
  
1. Coffee? As you are dressing, brew some coffee, tea, or have a diet drink, etc. Caffeine (if you have no problems with it) will wake up the central nervous system, making exercise feel better.
  
2. Eat a snack. Low blood sugar is the most common reason for low motivation in the afternoon. An easy-to-digest snack will raise the level so that you feel good and will reduce the negative messages received from the stress-monitoring part of the brain (the left brain).
  
3. Weather? Just walk out the front door to see what the weather is like.
  
4. If you are using exercise equipment in a health club, check the availability and walk around the equipment until the user has finished his or her workout.
  
5. If outside, walk to the end of the block to get your bearings. Once you have walked 100 steps you are almost certain to continue.  If using a treadmill, commit to walking 100 steps, then commit to running 100 steps.

Have a reward afterward, such as a snack, a beverage, or a massage - you earned it!

There is a principle of lazy physics here: "A body on the couch wants to stay on the couch. But once a body is in motion it wants to stay in motion."

A quick Sunday update

1 - We survived Fiesta... i can't tell you how much I love that group. Always amazing food, fantastic laughter, tons of hugs, and always always always the best stories for years to come !!

2. From the Vegas Rock and Roll Facebook group : Hey Vegas rockers!! I wanted to share an exclusive discount code with all of our awesome Group members. You have 5 more days to save $10 on the marathon or half marathon. See below! Rock on! =)$10 off full or halfEnter online code: TDEALOffer expires: 5/15/09

3. I just finished writing the Health and Wellness newsletter for my work... and it's got tons o' good info if I do say so myself... so I'll share some here with you :)

That’s right ! Sun, wind, or rain, May is Bike Month !! Officially, May 15th is Bike to Work day. Bike to Work started back in 1956 by the League of American Bicyclists. It is an annual event that is held the 3rd Friday in May. Here in Seattle , our Bike Month is sponsored by the Nation’s largest cycling club, Cascade Bicycle Club and Starbucks. There are many events and rallies leading up to the 15th, and then, of course, an after party in Ballard ! For more information on Bike Month and Bike to Work Day, check out www.biketoworkday.com .

If you are like me, new to biking, it can be a bit daunting. Seattle and the surrounding areas have tons of great biking trails, but where to start ? And what to do if you get a flat ?? Fortunately, we have access to numerous resources to help us out. Cascade Bicycle Club has answers to just about all your questions on their website, including maps, gear, classes etc. www.cbcef.org
Another option is our own REI. Many stores have classes and seminars on everything from Bike Maintenance 101 to Bicycling Puget Sound. If you are an REI member, most of these classes are free. You can find the schedule of events on the REI website, www.reil.com
And where to you buy a bike, and how do you know what bike will work best for you ? Seattle has some great bike shops with knowledgeable staff to help you out. Recycled Cycles in the U District has some good deals on gently used bikes as well as the latest and greatest. www.recycledcycles.com Gregg’s Cycles in both Green Lake and Lynnwood has a huge selection and a great staff. www.greggscycles.com REI has many bikes in many different price ranges, as well as a staff that can direct you to great trails. And lastly, Cycle University provides great group or individual training plans, classes and bike fittings, from beginner to professional levels. www. cycleu.com And they are truly a business that is willing to help you out with any question you may have (i'm somewhat partial to them as a friend works there !)
Whew... put on the helmet, take a water bottle and get out there !

Road ID

I love Levi .. he's adorable... and now he's sponsored by RoadID.. check it out and there's $2 off using code "levi"

http://www.roadid.com/Levi/

Things I'll never encounter when running in Seattle ...

Sorry JC.. .this was sooo good,  I stole it for my blog !!!!  I had to share !  This is my sister's latest running adventure... with her running partner getting ready for the Marathon in June :

Started out in the moose swamps but the trail climbs up onto a bench with great views and spruce trees.  Gorgeous evening, the trail wasn’t quite as dry as we had hoped J but it was a very fun run.  We did about 3-1/2 miles out then turned back.  On the downhill run we saw a 4-wheeler coming.  He pulled to the side and flagged us down.  Early 30s, very clean cut, all the spiffy camo gear and spanking new ATV complete with shotgun across the handlebars. 

You ladies out for a run? (um, no?  We’re just out in the woods RUNNING in shorts and tank tops at 8 p.m. sweating like pigs.) 

Yep.

Where’s your dog? (wtf?)

We don’t have a dog.

You ladies have bear spray? (aha!)

Nope.

You ladies armed? (yeah.  Because there are SO MANY places to hide a sidearm in lycra shorts and tank tops.)

Nope. 

Because you know this is bear country and there’s a lot of bears around here.  And this area is open to baiting now.

Yes, we know.  We didn’t see any bear sign and no reasonable bear is going to hassle 2 women loping along yakking.  And yes we know what we’re doing in bear country.

You ladies should be more careful. 

THEN I figured out it was a state trooper.  I told him I was a lot more concerned about the hunters then I was the bears.  Bears can usually be counted on to have common sense.  Humans on 4-wheelers with guns, not so much.

I don’t think he was amused.   He went on his way and we went on ours, all of us shaking our heads. 

oops... .one more thing..

Completely non food, drink or workout related.. just a point to ponder and then act upon.  If you have a mole, or a dark spot or a funny thing on your skin, anywhere,  go have it checked out please... 

I'm not fair skinned..  I don't tan poorly,  I don't burn easily.. but yet.. I have to go have a mole that was removed two weeks ago,  re- removed.. translate that to "surgically make a bigger hole in your back"  because it came back cancerous... 

Soooooo... get checked out please :) 

Who gets it?

Anyone can get melanoma, but fair-skinned sun-sensitive people are at a higher risk. Since utraviolet radiation from the sun is a major culprit, people who tan poorly, or burn easily are at the greatest risk.

In addition to excessive sun exposure throughout life, people with many moles are at an increased risk to develop melanoma. The average person has around 30 moles, and most are without significance; however, people with more than 50 moles are at a greater risk. In addition to the number of moles, some people have moles that are unusual and irregular looking. These moles (nevi) are known as dysplasticor atypical moles. People with atypical moles are at increased risk of developing melanoma. Melanoma also runs in families. If a relative such as a parent, aunt or uncle had melanoma, other blood relatives are at an increased risk for melanoma. The following factors help to identify those at risk for melanoma:

• Fair skin
• A history of sunburns
• More than 50 moles
• Atypical moles
• Close relative who have had melanoma

Anyone can develop melanoma, but people with one or more of the risk factors are more likely to do so. Periodic skin examinations by a dermatologist can truly be life saving.

 

Fiesta de Mayo !

I love this month... first, May Day.. then Cinco de Mayo... then JUNE !  

Here you go... it's snacks and drink weather people !!  Let's get on this ... oh.. and .. get out and move too !! Take the stairs,  park at the farthest spot in the parking lot,  go walk at lunch... c'mon :) 

Ingredients:
3/4 cup Sprite Zero (or any diet lemon-lime soda)
One shot (1.5 oz.) tequila
One serving (half a packet or 1/8th of a tub) sugar-free strawberry powdered drink mix (any variety, like Crystal Light Strawberry-Kiwi or Energy Wild Strawberry)
4 frozen unsweetened strawberries
2 tbsp. lime juice
1 cup crushed ice or 5 - 8 ice cubes
Optional Garnish: lime wedge

Directions: 
Place all ingredients in a blender. Blend until uniform and slushy.
Pour into a nice glass and, if you like, garnish with a wedge of lime.

Outside-In Cheeseburger Patty PER SERVING (1 patty): 179 calories, 6.5g fat, 502mg sodium, 1.5g carbs, 0g fiber, 1g sugars, 26.5g protein -- POINTS® value 4* Is it offensive that we stuffed something labeled "Laughing Cow" inside a ball of beef? Perhaps... but it's DELICIOUS! Ingredients: 4 oz. raw extra-lean ground beef 1 wedge The Laughing Cow Light Original Swiss cheese, room temperature 1/8 tsp. garlic powder 1/8 tsp. onion powder 1/8 tsp. Worcestershire sauce dash salt, or more to taste dash black pepper, or more to taste Directions: In a medium bowl, combine all ingredients except the cheese. Add as much salt and pepper as you like. Knead mixture by hand until integrated. Form into a ball and, using your thumb, make a large, hollow indentation in the ball (past the center but not all the way through). Fill the hole with cheese and squeeze the meat to seal, making sure no cheese is exposed. Flatten slightly into a thick patty. Bring a pan misted with nonstick spray to medium-high heat on the stove. (Use a grill pan if you've got one.) Place patty in the pan, cover, and cook for 4 - 7 minutes per side, depending on how well done you like your burger. Heads Up: Don't press on the patty with your spatula (your burger might ooze cheese!). Serve however you like your burger... We like ours with ketchup and pickles between giant leaves of lettuce! MAKES 1 SERVING

new post...

There is a new one... for some reason, it posted below the Lake Las Vegas tri post :) xoxox

One year... and the countdown is on

One year from now,  I'll be attempting (key word there.. ) my first triathlon. The IronGirl Lake Las Vegas Triathlon. I know,  I know,  some of you do this stuff all the time and it's a cake walk.  Remember that you're talking to the girl who has crazy expensive contact lenses so me and water sports have never played well together.  Currently,  I'm riding Rob's bike on the wind trainer, in the condo... and I don't have a bike helmet..  the run part.. cake walk.  I'm just sayin'.... 

My first thought is to do the Olympic distance... because I know I can do a 6.2 mile road race.... but now I'm wondering if the Sprint distance might be OK too.... I'm gonna have to think about that one... 

Olympic Distance: 1.5K Swim/40K Bike/10K Run
Sprint Distance: .5 Swim/10 Bike/3.1 Mile Run

And if you wanna see what we'll be doing,  check out NBC on July 26th.... the 2009 race will be aired then !

And JC - for the road race... some of it is on hard packed dirt trails... how cool is that ??? 

On sad side note... I had to give up summitting Rainier.... work is in the way.. and these days,  work has to come first.  I'll tuck that goal into a folder with a bright neon pink sticky note to review hopefully in 2010.    I'm completely frustrated / sad / bummed about the choice,  but I do know that work has to be a priority and when asked,  you make adjustments accordingly.  

Here's to every goal 

"A goal is a dream with a plan and deadline."

shin, ice, blah blah blah

I'm tired of the shin stuff... it makes me cranky.. even the eliptical is painful. However,  I have faith that I'll be good to go soon :)   

On a lighter note,  you know how I'm a Slowsky ?  One of my fav running coaches John Bingham is a Slowsky too... he's actually called the Penguin,  and he will be at the Vegas Rock and Roll Marathon this year !!  I'm pretty excited about that.

I found these little humor tidbits today (and for reference, yep,  I do memorize a course because I'm sure I'll get lost and be the only one out there,  and I have had a stroller pass me... I passed her at the end though ! )  

Can there be such a thing, then, as a Penguin athlete? Or an athletic Penguin? Can people who are fighting to lose thirty or forty pounds be athletes? Of course they can! Can people who have waited until their forties to become physically active be athletes? You bet. Can people who finish last in a race be athletes? Yes, they can. And yes, they are.

You might be a penguin if...

• you have to politely (for the third time) tell the men in the police car moving behind you that No you do not wish a ride.
• you wear your jog bra on top of your singlet. This is especially true if you are male.
• during a race, you keep turning around to see if there is still anybody behind you.
• the rest of the pack is out of sight before you've run 100 yards.
• you meet both the hare AND the tortoise running back towards you doing their cool-down after a race.
• the only reason you don't drop out of a race is that you're embarrassed that the police in the car behind you (closing the course) will see you.
• as you're rounding the corner onto Main Street and the finish line, you overhear the announcer on a microphone to the crowd of 500 saying "we are ASSURED the young lady IS coming in!" (Oh well, at least I was young).
• you recognize all the regular runners on your favorite route from behind.
• you get passed on the uphill by a runner pushing a double baby jog stroller.
• you shoot a 24-shot roll of film during a marathon.
• you make arrangements for a late checkout at the hotel.
• you are more worried about the porta-potty lines than the start line.
• your support crew talks about meeting you for supper, not lunch.
• you have to memorize the route because you know that you will lose the back of the pack.
• the truck picking up the cones is pressing on your behind. (Don't laugh—this actually happened to me!)
• as you pass a course volunteer they ask you, "How many are behind you yet?" and you say "Behind me? Behind? Gosh ... I think two ... Unless they turned around!"
• the awards ceremony is over before you cross the finish line.