Archive for June, 2010

27
Jun
10

Stong start…

By Feerlessfood 3 Comments
Categories: Chicken, Dinners, fitness, Nutrition and Workouts
Tags: , , , , , , , ,

…and a not as strong finish haha.  I went to a Norfolk Tides baseball game and ended getting to bed later than planned, so I didn’t get up to meet a group for a 3-hour ride at 7AM.  No worries, I thought, I’ll just go when I wake up.  I guess I just planned to ignore the fact that it been 100 degrees here everyday for the last week.  So when I left at 1PM, it was easily 95 degrees…and got hotter as the day went on.   The ride was good though- 66 miles, averaged about 19.3 mph.   

But the run was miserable- probably the hardest run I’ve ever done.  When I got BACK to my car, it was still 98 degrees.  I understand how you feel now, Matt (www.thekitchenofarunner.com).  Did 10 miles, but I didn’t carry any water with me and was already dehydrated from the bike.  It’s really amazing how much of a difference this make…and also how it messes with your thoughts- the only thing I could imagine was how bad I wanted a drink.  I didn’t ask any who rode by me for a drink, but if I saw they had water, I tried to put on “please God, let me have a drink” look.  Haha it didn’t work.  My overall pace ended up being 8 min/mile pace.  Not good for me AT ALL.  But considering how I felt?  I’ll take it.  Of course, the run I did on Wednesday was 10.5 miles at 7 min/mile pace…but it was a lot cool and we only did 37 miles on the bike before.  Lessons learned:  

  1. If it’s really hot, don’t run outside
  2. Either carry water with me, or run to places with water
  3. It’s a lot cooler without a shirt on

I went to the Bay to try and cool off after this-but it was like getting into a hot-tub.  Wouldn’t say it cooled me off at all, but it did feel kind of good, and with a day like today, the beach was necessary.  

I came home and made some of my go-to wraps: chicken with mushrooms salsa, fresh chopped tomatoes, and Colby-Jack cheese.  I also tried to crisp them in the oven to make crispy tacos shells…sort of worked, but I think I’ll just use some store-bought crispy shells next time (surprisingly, they aren’t that bad!  Oil, and corn tortillas are the only ingredients, and they really don’t have many calories.  But still…)  

Crisped in the oven

  

Both of the "shells" before topping added

  

Threw some okra on top of this one...thought it would feel more "southern"

  

This one was a lot better- crisped it again in the toaster-oven

  

They came out well, but I’m really in the mood for like, a real meal.  Like something my mom would make…and something I don’t have to prepare on Sunday to re-heat later in the week.  I’ll be at home in DC this weekend, so I’m thinking of smoking a lean brisket for the 4th!  I’m also feeling maybe some chicken n’ dumplings, or chimichangas!  

Thanks for everyone’s response to my questions in the last post.  For me, I try to eat after my workout, because I absolutely know how important it is.  Sometimes I talk myself out of it though because I know I’m going right home to dinner.  That usually takes at least an hour though, so I absolutely do need to be eating something.  Goes back to my new years resolutions: Sleep more, increase my healthy fats, and improve my post-workout eating.  My results are so much better when I consistently eat post-workout.  

Here are a couple questions this week:  

  1. Have you ever trained when it’s really hot and how does it affect your pace?
  2. Now for fun…All-time favorite cereal?  Now and as a kid?

Contest:  Send me a recipe you love but would like me to “health-ify”!  I will choose one recipe each week to makeover and make sure it still tastes great while being healthy!  (Remember, “healthy” doesn’t mean fat-free/ calorie-free.  It means all the essential macronutrients in healthy balance!)  

Is anyone interested in ordering a Pacific Elite Fitness Triathlon kit, as offered from an awesome triathlon coach, Ben Greenfield, on www.Bengreenfieldfitness.com?  It is the kit I am wearing in all my race pics and I love it.  Somebody jacked my shorts last week, so my kit is incomplete.  But Ben and I need and order for at least 10 kits before he can order more.  So if you want one, let me know!  They fit great and are really high quality for a great price!  

Have an awesome week everyone–hope y’all had great weekends!

24
Jun
10

Weird week so far…and tacos!

By Feerlessfood 7 Comments
Categories: Dinners, Eating disorders/ recovery, fitness, Mexican and Workouts
Tags: , , , , ,

This week has been odd so far.  After the 16 miles of intense racing on Saturday, I did 2.5 on Sunday- hit a new record of weekly mileage for me: 40.5 miles!  Then I saw pretty tired Monday, so I took it off, planning to workout Tuesday morning as I had a BBQ to go to after work.  Well, as usual, I didn’t go to the gym in the morning as told myself I was going to go in the evening instead of the bbq with all the coworkers in my program.  My eating disorder really got the best of me, and I developed some long story of why I couldn’t go.  By the end of the day though, I felt so bad about it, I decided I would skip the workout and go to the bbq, but honestly, I was having a very very hard time with this, and to be honest was freaking out pretty bad…I guess I still have those days sometimes…  Luckily, my roommate was just going to do a quick run before the bbq, so I ended up riding over to the gym with him and banging out over 5.5 miles in 36 minutes–about 6:30 pace and it felt great.  This gave me just what I needed to take off the edge and let me enjoy myself!  

Yesterday I met up with another buddy for a ride and run–and it is hot here right now!  We did 37 on the bike and then went right into a 10.5 mile run.  It was good- rode through the farms then rode to the beach.  Run pace finished at 7:03/mile, ahh! My goal is always at least sub 7, but for that distance, and after a ride, I’ll take it ha.  The plan was then to swim (forcing myself to do this more) but the closed the INDOOR pool because of lightning??  Bummer.  

So then today, I was dead tired, from going to bed late more than anything else.  I was actually in the gym when I said, no, I’m going home.  But it didn’t feel right, and like Tuesday I started having a real tough time.  I took a nap, no planning to workout at all, but I woke up and was like, “screw it, lets go!”  So I flew over to the gym and did 6.5 miles in 43 minutes and then 20 minutes on an elliptical like machine.  I feel much better now!  

I guess I still have stronger and weaker days in this life-long challenge over my eating disorder.  But writing and talking about helps, and I hope anyone else who battles it will show the strength to do what’s right.  That’s a mantra I carry with me: “What’s right?”, for my body, my mind, my relationships, and for my definition as a person.  

Anyway! I had been planning this meal for a while and finally made it last night: Meatloaf tacos!  I chopped up one of my meatloaf patties that I made the other night and ate them in tortillas!  I had black bean salsa-dip, tomatoes, and some A1 sauce to really mix things up:  

Dos Tacos

  

Meat loaf tacos!

  

Probably would have been better with less A1, but still good!  Here is a good sandwich I had at lunch too: whole wheat bread, grilled chicken, and awesome tomato slices  

Good lunch

  

Well thanks for listening to me during this post, it helps.  

Now you talk to you me:  

  1. Do you know the importance of eating within 0-30 minutes after your workout if you want to improve?
  2. What’s your favorite post-workout snack or meal?
  3. What topics would you like me to address on this blog?  Or what questions about fitness, exercise, or nutrition would you like me to answer?

Hope everyone has an awesome Friday!

21
Jun
10

Xterra Off Road Championships and some eats

By Feerlessfood 7 Comments
Categories: breakfast, Chicken, Dinners, fitness, Pizza, Races and sweet potato
Tags: , , , , , ,

This past weekend I raced the Xterra Off Road Eastern Championships in Richmond!  It was supposed to be a 21k, which is a half marathon, but apparently it got changed to a 16k because of the heat and they didn’t tell anyone. When I crossed the finish line at 1:05:40, I was like whoa!  I’m flying!  It then clicked that maybe the course was a little short…  I wish I had known though, because I would have pushed the second half of the race a lot harder.  16k is about 9.92 miles and I finished in 1:05:43, which is 6:36 mile pace.  I finished 13th overall and 3rd in my age group, so it was a medal earning race!    

Place O’All Name Sex Age City State Time  
 

13 13 M 24 Norfolk VA 1:05:43  Feerick  Chuck 

   

 

Honestly, this race was so much fun!  I didn’t realize how much fun trail running was, but I was running through narrow trails, leaping over crags and daunting gaps between rocks, climbing ladders, and hurdling boulders.  What makes it great is that you have no idea how far you have left, and nothing is the same.  I am definitely going to look for more races like this.  Right now, my next race will be Colonial Beach International Triathlon on July 11th.  Anyone know of any fun races going on between now and then?   

 I also set record mileage last week- 40.5 miles!  unfortunately, this was at a sacrifice to any swims and my usual long bike.  I was also pretty sore yesterday and today from the race Saturday since it was only 10 miles, I hit up the gym later and put in another 6 miles.  Maybe stupid, maybe smart, who knows.  I did a good lift and ran a couple miles yesterday then did yoga, but I was still pretty sore today.  Problem was I still had a lot of energy??  I tried to run but, haha, after about .25 miles I was like hmmm, no.   

So here was my pre-race dinner: weird, I know, I know   

Wildberry yogurt on a sweet potato...?

 

It was chicken breast with a baked sweet potato and yeah, berry yogurt, on the sweet potato.  I didn’t eat it at lunch and thought, oh well, I need more energy for tomorrow.  Wasn’t epically good or bad.    

Here was the dinner I made that night- I call it Brie-zza. Pizza made with Brie cheese!  I always see delicious hot gooey brie being pulled out of ovens and eaten with crackers, but I’ve never tried it.  Unfortunately it doesn’t spread as well cold onto a pizza crust, but the thought was good!    

Brie on the crust

 

 
 

   

  

Second, the sauce

 

     

Finally, topped with chicken and mushrooms and baked

 

It was good while the Brie was still melty and hot.   

Here’s what I made quickly tonight.  Chicken breast stuffed with pinto bean salsa dip and Laughing Cow cheese   

Enchilada-ish chicken

 

Thanks for all the responses to my questions last week- I got same great answers and ideas!  Here are my answers- College: The College of William and Mary.  Go to dinner: chicken or other leftovers in some whole wheat tortillas (tacos/wraps- whatever you want to call it)   

So this week, (1) What’s your favorite breakfast?   

(2) What’s your go-to breakfast?   

(3) What’s a breakfast you make if you have to eat it at work or school?   

18
Jun
10

Another weekend, another race

By Feerlessfood 6 Comments
Categories: Chicken, Dinners, fitness, Races, sweet potato and Workouts
Tags: , , , , ,

 

I'm the one in the middle

 Just wanted to do a real quick post since I’ll be in Richmond tomorrow night so I can race the Xterra off-road half marathon Saturday!  Above and below are some pictures from the Triathlon this past weekend:

Finish line

Normally I would have taken today off before the race, but I took yesterday off instead.  My legs just really hurt haha, probably from the 100 body weight squats I did monday after a spin and 7 mile run.  Today I did a 1 hour spin class followed by a 5.5 mile run which I did in 35:54- 6:31/mile pace.  Then 20 minutes on an elliptical like machine followed by abs.  Then I realized I wouldn’t get to lift till Sunday at the earliest and hadn’t done any since Monday.  So I did 4 round of 8 reps of bent over dumb bell row, dumb bell bench press, upright rows and over heard press with a 45 pound plate.  Don’t underestimate lifting and resistance training!

Here are some food pictures from this week just for fun!

Taco Tuesday

Pina Colada yogurt mixed with oatmeal and vanilla protein powder!

Meatloaf patty and Sweet potato with cream cheese and pecans!

2 questions for today:

1) Where do you or did you go to College?

2) Whats your favorite go-to dinner recipe?

13
Jun
10

Podium spot finally!

By Feerlessfood 5 Comments
Categories: beef, Chicken, Dinners, Races and sweet potato
Tags: , , , , , ,

This weekend I raced the Old Point International triathlon in Hampton, Va!  I finished 40th overall and 3rd in Age Group–finally got an award spot!  That was pretty rewarding, especially because the week leading up had tough mentally and physically, I ended training all the way to the race with no taper…the day I would usually take as rest, I did a spin class and ran 9 miles.  My times were good except for the swim…which was bad, but I knew that would happen.  It was an ocean swim and the water was pretty rough!  The bike was only 21 miles long, but I did it in 59:22 which was 21.2 mph- another improvement!  The 10k I did in 40:13 which came out to 6:28 min/mile, 8th fastest overall.  I wanted to break 40 minutes (well 39 honestly) but this was still good…and I liked running in the new Nike Lunaracers 2!  The race was a lot of fun and I’m looking forward to this coming weekend where I will be racing the Xterra off-road 21k (half marathon) in Richmond.

Place Bib NAME CITY/STATE Rank SWIM Rank T1 Rank BIKE Rank T2 Rank RUN PENALTY TIME DQ
3. 84 Chuck Feerick Virginia Beach VA 5 32:21 6 2:28 3 59:22 6 1:37 1 40:13   2:15:59  
                                 
                               

Here is a sandwich I made for recovery after the race.  After a quick cool down with some sprints and stretches, I headed over and got a bunch of fruit for carbs to replace my lost glycogen stores.  Then I had this sandwich: 2 slices Sprouted Wheat bread, small piece of leftover sweet potato mashed up, and some marshmallow fluff.  Not bad haha.  A while after that I had a protein shake to replace my muscle stores. 

Sweet potato sandwich

 

A made a new Power Meatloaf recipe earlier this week.  It came out great 

  • .9 lbs 95% lean ground beef
  • 1.25 lbs ground turkey breast
  • .5 cup old fashioned oats
  • .5 cup oat bran
  • 1 Omega-3 egg
  • .25 cup A1
  • .25 cup ketchup (or more if you like it like I do!)
  • Garlic and onion seasonings

Form into 5 equal patties and bake for about 25 minutes at 400 degrees.  Each one of these huge meatloaf patties is only 290 calories and 6 grams of healthy fat.  Plus its full of lean protein and essential nutrients like amino acids and iron!  Perfect for dinner, especially after a good workout. 

Meatloaf ingredients

 

In the bowl

 

Before going in the oven

 

Enjoy

 

As I said before, this was a tough week.  Work has been real crazy and after doing a couple crazy hard workouts, I over-exhausted myself and took days off that I hadn’t planned on.  Not a big deal, just hard on me mentally. 

But in searching some blog this week, I saw a great idea- Raspberry Jam and cheese stuffed chicken.  I think the recipe I saw involved cooking the chicken as well, but I had some already baked chicken breasts that I just slit open and stuffed.  I used an all natural raspberry jam and one slice of Laughing Cow cheese.  This recipe is meant for a milder, smoother cheese like a Laughing Cow, brie, swiss, or goat cheese I would think. 

Raspberry Cheese Chicken

 

The concept was really cool, but I definitely need more Jam in it and to eat while it was good and hot!  Microwaving it lost a lot of the juice from the jam so I need to think of another way try this…thoughts? 

Questions for the week: 

  1. If you compete in any kind of races of events, what your favorite pre-race dinner the night before/
  2. What’s your favorite post-race meal afterward?

Remember to leave any other fitness or nutrition questions you have and I will answer them!

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