Sunday Comfort Food

Today was a very rare occasion... a sleep-in morning! Last night I declared that I would take full advantage of this extra rest, sleeping as long as possible and lounging around in my pj's until I absolutely had to put the bike shorts on. Well, that didn't exactly pan out as I has hoped, the sleeping part anyway. My internal clock seems to be stuck at 6:15am. That, coupled with the anticipation of Adam's 50km race result, got me out of bed pretty quickly. I immediately checked my email for an update, and there was one from his mom, Wendy. All it said was: "he's done hurting, but he's ok." Knowing Adam and how crazy hard he can push, right away I'm thinking this either means he's "at the hospital, but alive," or "fell down the mountain, broke a limb, but still finished the race." Thankfully it was neither, just had a rough patch mid-race, but came home strong, finishing 8th. I'm sure there will be a race report up on his blog in the coming days.

I was feeling a little "blah" today and with the Autumn weather in full-effect, I was craving some comfort food. Because I'm still very much in love with butternut squash, there was no question, it had to be a starring role. I paired it with lentils and cooked up a pot of steaming curry. Needing to satisfy my sweet tooth (and also thinking of those at morning swim tomorrow), a cake was also needed. Both were incredibly simple and worked out wonderfully. I think it was start to finish within 90 minutes for everything, and the smells in the kitchen were incredible. I didn't think curry and cake could combine aromas nicely, but trust me, it works!


Butternut and Lentil Curry

olive oil
1 onion, diced
1 large chunk of ginger, peeled and grated
2 tsp curry powder
~1 butternut squash (1 medium size, or 2/3 of a large one), peeled and chopped roughly
1 1/2 cups dried red lentils ("split peas"), rinsed well
5 cups good quality vegetable stock

In a big soup pot, saute the onion and ginger with the olive oil for a few minutes, until softened. Add the curry powder and cook for another 30 seconds. Add the rest of the ingredients and bring to a boil. Reduce heat to medium-low, cover and cook for about 30 minutes, giving it a stir every 10 minutes or so.


Ok, I have to start with a confession. I know I preached about how bad white sugar is in my last post, but I used it today... To be honest, I didn't have much honey, maple syrup or agave left and I'm trying to use up what's in the pantry before I leave in a few weeks, so couldn't justify buying more. There are a lot of GOOD things about this cake, so let's focus on those... ;) I'm looking forward to trying this cake when I get back home with an alternative sugar (maybe coconut?) and a different type of flour. I really like the coconut milk base, it gives it a nice rich flavour and chewy-yet-light texture. I think the variations with this cake are endless so if anyone gives it a try, please let me know. I'm already thinking about macadamia nuts, blueberries, maybe a touch of dark chocolate...

Raspberry Coconut Cake

1 3/4 cup finely shredded coconut (unsweetened)
1 1/2 cup coconut milk
3/4 cup caster sugar
1 egg
1 tsp vanilla
1 2/3 cup self-raising wholegrain flour
1 cup frozen raspberries

Preheat oven to 170 Celsius (for those back home, 350 degrees Fahrenheit).

Mix together the shredded coconut and the coconut milk, and let rest for about 20 minutes while it forms a nice paste. Next, mix in the sugar, egg and vanilla. Add the flour slowly and mix until combined. Just before baking, fold in the raspberries. Spread into a greased or parchment lined loaf tin and bake for about 1 hour - 1 hour 10 minutes, until a knife inserted in the middle comes out clean. Let it rest in the baking pan for awhile before cooling on a wire rack. Slice and enjoy!

In non-cooking related news, I kick off my World Cup season next weekend in Mooloolaba! I have a solid 4 months of training under my belt and a handful of tune-up races so I'm itching to get out there and see where I'm at. I'm also looking forward to the beach and the warmth! I won't complain about the "cold" Canberra weather on this blog because it still is over 20 degrees during the day. It's actually quite a lovely time of year with the seasons changing.

I also wanted to share a few incredible photos from Canberra's Hot Air Balloon Spectacular. Every morning at 7am this past week, the balloons rose above Parliament, floating across the lake. I'm on the bike at that time every morning, either heading out for a ride or to the pool, so have been able to admire them rising at the same time as the sun. A lovely start to the day!

Jewels

Despite cooking for one and having to use pedal power to get to the grocery shop (rather pathetic pedal power, I should note, see photo below), I've been fairly creative in the kitchen lately. While in the thick of training I seem to go through phases where I never want to cook a thing, opting for take-out or unenthusastically throwing together very simple meals. Or, in contrast, there are times when I go all-out in the kitchen, trying anything and everything. I used to think there was a correlation between the amount/intensity of training and the culinary creations, but I'm not so sure anymore. I simply love cooking but just like other aspects of life, there are ebbs and flows, and my energy and creativity for cooking tends to fluctuate. I'm pretty sure though that the "next chapter" in my life will involve many hours in a kitchen, whether it's through culinary school or as a full-time chef for my ultra-running husband, attempting to keep him fueled (I'm only joking about this last one.. sort of... but he is training for a 160km RUNNING race, so I can only imagine the sheer quantity of food he's consuming). Right now though, I find cooking to be an enjoyable way to "switch-off" after training and a way to satisfy any craving I might have.

With the training we've been doing, I've been craving more sweets than usual. I know, this isn't ideal from a "health" perspective, but it's just the way it is for me when things ramp up. I try to avoid sugar whenever possible, especially white, refined sugar, so I often make my own sweets using other sweeteners (maple syrup, honey, fruits, etc). I thought I'd share my 6-ingredient "jewel" cookies. They happen to be vegan, wheat-free, sweetened with honey, and very tasty (in my humble opinion :) If you end up trying them, please let me know how they are!

Jewel Cookies

1 cup oat flour*
1/2 cup ground almonds
1/4 cup honey (or maple syrup)
2 tbsp coconut oil (if you don't live in a hot climate, heat until melted)
pinch of salt
fruit jam of choice

Preheat oven to 375 degrees. Mix together everything but the jam and roll into small balls (if the dough is a little on the dry side, add a touch of water, or too wet, add a little extra flour). On a parchment-lined or greased baking sheet, press into patties and create a little dip in the middle of each cookie with your finger. Dollop a little jam into the dips and bake for about 12 minutes until crisp on the bottom.

*For oat "flour": pulse whole oats in a food processor to a mealy-consistency. I don't have one with me in Australia, so I used some elbow grease with a mortar and pestle! It worked great!


Happy baking!

Geelong

I raced Australian Sprint Champs in Geelong this morning. It usually takes me more than a few hours after a race to write a report, but without having to pack up and rush to the airport tonight, I've found a few quiet moments to put my feet up and share my thoughts.

I flew into Melbourne yesterday afternoon with one of my training partners, Czech athlete, Vendula (Vinnie) Frintova. The two of us hired a car; I was the driver and Vinnie the navigator, armed with a very small scale map of the area and a crappy GPS. The car was manual (not exactly my specialty) and visibility was next to nothing with the bike boxes packed up in the back. Oh dear... I was driving even more like a grandma than usual, chugging along the motorways in and around Melbourne. Thankfully we arrived unscathed and without any major dramas. However, upon check-in we realized our hotel had no power. We also realized there was a bit of chaos surrounding the Saturday races, with the postponement to Sunday due to stormy weather and unsafe water. This didn't affect us apart from having to start a few hours earlier, which I would prefer any day. We braved the windy conditions and hopped down to the course for a ride and picked up some pasta take-away for dinner. Our hotel still had no power when we returned and it was getting dark at this point, so it made for an eventful night. I was rooming with Kirsten so those that know the two of us can imagine the giggling going on as we chatted in our room with only one flashlight between the two of us. If it weren't for the plush beds, I'd say it was pretty similar to summer camp. There was no giggling though when the lights and bathroom fan burst on at 1am once the power was restored. That was quite alarming!

I was really relaxed going in to this race. I think having done a couple other events has eased my nerves a bit and helped to get my mind back in race mode. Much to everyone's surprise, the swim was declared non-wetsuit just before the start (this may have been a first for Geelong). I decided to warm up in my wetsuit as I know how the water can be chilly when things are borderline, but I was pleasantly surprised. The water was actually quite a bit warmer than the air so staying warm wasn't a major concern. It was a deep water start and I had a smooth, clean start. There was no fighting for position and I found myself right on the feet of a pack of four. The pace was solid but nothing out of control. I struggled however to find a rhythm like I have in training and at the previous race. A small gap opened at the final turn to shore and I could see it, but couldn't seem to respond like I know I could. By the time we hit the exit ramp, the gap was about five seconds. I got to my bike as the other girls (Kirsten, Emma Moffatt, Emma Jackson, Liz Blatchford) were hopping on their bikes. I had a good transition but couldn't close the gap and watched them pull away up the road. I was really disappointed but thought I might have a chance to catch them on the bike with the help of the girls coming from behind. My group ended up having about five or six women (or maybe more, it was hard to tell). I was committed to working hard, but unfortunately there were only two others who could or would help. We rode well considering we were chasing four strong, organized girls, losing only about 20-30 seconds over 20km. I had a good T2 and was first on to the run from my pack. My running legs were slightly better than Devonport but by no means did I feel speedy. I ran solid, had a few moments where I felt like my old self again (it's been awhile...), and finished in 6th place.

It's amazing how one small slip-up can really set the tone for the day. I wasn't upset with my effort on the bike, or most of my swim, or even my run. But, those few moments in the swim where I made some errors ended up significantly impacting the outcome. I can't lie, I was really disappointed in myself. I was disappointed because I don't feel as though I swam to my potential. But, I'm trying not to beat myself up. I came here to learn and determine what still needs work, so it's all part of the process. As much as I'm itching to be out there smashing it and winning, I've got to remember it's still early season, not to mention coming off a year of no swimming or running. I just love racing fast but have to keep things in perspective and give myself credit for the small improvements along the way.

I'm really looking forward to this next block of training. What I love about races, good or bad outcome, is the motivation and "fire" I return home with. Darren and I have compiled a checklist over these three races of the things that still need work, so we're going to continue to plug away and check them off. It's five weeks until Mooloolaba World Cup and seven weeks until Sydney WCS, so it's time to get down to business.

Congratulations to Emma Moffatt for an impressive win, Kirsten for her solid 2nd place and Emma Jackson for 3rd. And thank you to USM Events, Triathlon Australia, and all involved with the race. It was yet again another fabulous Aussie triathlon, impeccably organized, even with the last-minute changes. And thank you, Geelong for being so lovely. I have now fallen in love with yet another beautiful coastal city. The photo above shows a few of the many wooden characters along the waterfront. As someone who loves all things artsy and crafty, you can imagine my excitement to check them all out. I need to find the story behind them, so stay tuned for an update on that!

Caloundra Enduro Triathlon

I traveled up to the hot and muggy Sunshine Coast last weekend for my second race of the year. It feels odd to write another race report this early in the season, and like Devonport, the decision to race was made about a week ahead of time. I'm beginning to get used to Darren saying, "How do you feel about racing next weekend? I think you should go." I am also quickly learning that when those words are spoken, it immediately becomes part of the program and isn't really a question at all. That's ok though, I've got plenty of racing excitement banked from my year hiatus so I am keen for it.

The race was a style that I've never done, two back-to-back super super sprint triathlons: 400m swim - 7km bike - 1.8km run - 200m swim - 7km bike - 1.8km run.

As you can probably imagine, this was an incredibly technical race. With two "T1's" and "T2's" (even a "T3": run - swim) there was a lot of planning, and with such a tight, short circuit on the bike and run, focus was paramount. My racing skills aren't feeling totally polished at the moment so I had a few more pre-race butterflies than normal. The field was very small, with only 5 women, but I'd say the depth was pretty solid: Ashleigh Gentle (AUS), Liz Blatchford (GBR), Barbara Rivers (CHI), and Canadian teammate Kirsten. I knew the first swim was important and could really make or break the race. I had a good one, felt comfortable up at the front, alongside speedy swimmers Kirsten and Liz. Barb was right with us too but when we hopped on our bikes we could see we had a small gap over Ashleigh. We were all aware of her run speed so we had to take this chance to get away. The four of us starting working right away, the gap grew, and we established ourselves as a pack of four. By the end of the first run we had strung out slightly, but bunched back together once in the water for the second swim. I have to admit, I have never felt this awful swimming in my life. I'm not even sure if you can call it swimming. It felt like diving in for a "band-only" swim with a heart rate of about 190. I thought for sure I was going to be popped off the back and possibly even drown, but thankfully the others must have felt just as awful as we stayed together as a pack. I got some rhythm back near the end and took the shortest line to shore, moving up to the front of the group. The second bike was uneventful as we saw our gap was larger over Ashleigh so it would simply be a running race between the four of us. The run went around a 380m block which was so short and fast that there was no "settling in" or really doing anything apart from moving the legs as quickly as possible. The last run is a bit of a blur apart from Barb taking over the lead early on and Liz going by me with about a lap to go. It was a close finish with Liz 3 seconds ahead and Barb another 6. After 48 minutes of feeling pretty darn uncomfortable, I was happy to be able to stop moving and catch my breath!

Photos copyright 2011 Des Thureson

Next up is Australian Sprint Champs in Geelong next weekend. This will be my final prep race before Mooloolaba World Cup and Sydney WCS. As fun as these weekend racing adventures are, I'm looking forward to giving my bike case a rest in the shed for awhile and settling in to a good block of work. Swimming and biking has been my focus for so many months so it's time to put some work into the run. Hooray for that!

Until next weekend...

Devonport ITU

This is definitely a first for me: a January race report!

As much as I'd love to buckle down and train hard until the first race, coming out fit and ready to roll, I haven't earned that luxury. Without racing on the ITU circuit since September 2009, I am well off the radar in terms of World and Olympic Rankings, not to mention a little rusty when it comes to racing. So, to ensure I get a start at the first WCS race in Sydney and to get myself on the board for Olympic points, Darren and I decided I should head south to Tasmania for the Devonport Oceana Sprint Champs. It was also a great opportunity to see how my fitness is coming along and go through to motions of prepping for an event. I have to admit, I was pretty hesitant to commit to this event in the first place. It was early January when Darren first suggested it and coming off a large swim block and some bike and run strength work, I wasn't feeling overly confident in my race speediness. I figured though, I could either overthink things to death or just get on with it.


So, I packed up my bike and joined training partners Dave, Mike, Andi, and Barb in Tasmania. It turned into quite the trek to get down there with some stormy weather canceling our flight from Melbourne. We were re-routed to another airport and by the time we landed we discovered the race was turned into a duathlon because of the heavy rain. And here's another first for me: I was disappointed the swim was canceled! In previous years I'd be doing a small happy dance inside her head with this news, but what I really wanted was the chance to see the progression in my swim. Anyway, I had to get over this disappointment quickly and mentally prepare for a completely different event: 5km run-20km bike-2.5km run.

With junior world champion and speedy runner, Ashleigh Gentle in the race, and WCS winner Barbara, I knew we were in for some quick running. I prepared myself by thinking of the first 5k as a road race and I'm glad I did because my legs haven't moved that quick in...... oh, a very long time. Ashleigh pulled away from Barb and I on the first run so once we got on our bikes, our mission was to reel her in. We were quickly closing the gap by the 3rd of 4 laps but when we rolled through transition with one to go, we noticed her bike was racked and she was out running! Barb and I continued because we knew we had one lap to go, but officials quickly stepped out in front of us and told us to turn around. It was a bit of a messy situation and I had a very slow T2 as a result. I left transition in 3rd and that's where I finished. Once the officials had time to look at the splits, they quickly realized that we had done one less bike lap, but because everyone did one less lap, no one was disqualified. It was chaotic, but I guess that's the way it goes sometimes. For an race officials point of view, I can understand how they could have got mixed up as we were on the course with about 50 junior women, all on different laps of the bike. Besides, the onus is always on the athletes when it comes to counting laps.

I was initially disappointed with my result. Again, I don't like racing if I'm not "really" ready. But, looking back on it, I realize that I did have a solid race. And, my gosh, it's only JANUARY. Sometimes you have to keep things in perspective.

This race also took place exactly one year after my bike crash in Maui last year. I never thought it would take me a full year to get back out there, but I guess better late than never.

Many thanks to my wonderful homestay, the Lyon Family and to the hospitality provided by all involved with the event. Tassie spirit is even more spritely than I remember, and it is a stunning part of the world. I look forward to returning one day with Adam for some serious adventuring.

And now, with almost the entire D-squad in Canberra, we're into the swing of things. It's hot here and we've got a fantastic, motivated (sometimes crazy) squad. I couldn't ask for more.

Christmas Down Under

It was a different sort of Christmas for Adam and I this year. Having spent the last 28 Christmases in BC with my family in the cold, damp west coast weather, always with an explosion of presents under the tree, a non-stop buffet of the usual Christmas tasty treats, and permission to act like a five-year-old on Christmas morning for all days leading up to the "big day," this year couldn't be any further from the norm. I guess you could say it was somewhat subdued compared to this usual fanfare.

Adam arrived on the 18th, but with my training still on the go for another week, I wasn't a whole pile of fun, but he quickly meshed in to the athlete life. Don't feel bad for him though, because if you asked him what his ideal holiday would be, he would say running all day, everyday in beautiful places. Thankfully the trails around Canberra met his picky trail running criteria, so while I was out swimming and riding, he was busy in the hills. However, I do have to note that he would frequently start the rides with our group, backpack with run gear over his shoulders, and ditch his bike in the bushes out of town, heading off for a run while we did our session. Holiday for Adam is catch-up time for all the running he missed while in class and studying (aka over-training galore).

The last scheduled training session was over by mid-day on the 23rd and it was time to get into the Christmas spirit, ASAP. I had planned on an epic shopping session at the mall but after about 30 minutes walking through packed shops on tired legs, I was over it. We did go to a craft fair though and buy the most amazing Christmas cake, my favourite holiday treat. That was definitely a highlight! On Christmas Eve we joined our neighbours at the historic church across the street for some carol singing. It was a blast! And, if you need a giggle, just ask Adam to sing "Hark now hear the angels sing!" That guy has got some serious chops! ;-)

Christmas morning began with a run up and around Mt. Ainslie, the trails closest to our house, present-opening, and a pancake breakfast. We then drove up to Sydney and walked around the city for hours on the most beautiful and hot of days, and judging by the size of my feet and ankles that night, I probably walked more than ever before! The streets were packed with others who were also away from home and the holiday energy was infectious. Boxing day began with an ocean swim with with training mate, Dave at Bondi Beach and then a slightly-toned down afternoon of walking. I thought North Americans knew how to shop on Boxing Day, but Aussies take it to a whole new level. Shops opened at 5:30am and the streets were absolutely jammed with happy shoppers from sunrise to sunset. This was the first year in awhile that I haven't had my partner in crime, my sister Amanda, for an epic Boxing Day shop and you can be assured that Adam is not a sufficient substitute in this department. Sadly, there was no "shopping arm" for me this year (that is the medical term, coined by Amanda for the pain from carrying too many bags).

Next stop were the Blue Mountains, about an hour west of Sydney. We stayed at a cozy B & B in Wentworth Falls and spent our 1st wedding anniversary exploring the lush jungles and steep cliffs. If it weren't for the "leech incident", I would have described our hike/run as memorable, but now it definitely goes in to the category of "unforgettable." We had been on the move for quite awhile and were in the thick of the jungle on the valley floor when I felt something on my ankle. I looked down and saw the biggest, slimiest creature clinging to me. I went to flick it off only to realize that it was stuck inside me! I screamed, or rather had a serious panic attack as I had no idea what this was, but I was bleeding and couldn't get this thing off of me. Then I saw there were more, inside my socks, and others on my shoes trying to get their sucker into my skin! It was getting dark at this point and we still had to climb back up the mountain so there wasn't a lot of time to freak out. I pulled myself together the best I could and we ran out of there as quick as possible, doing mandatory "leech checks" every 10 mins. I felt sick to my stomach by the time we got home, but now that days have passed, I can laugh about it... sort of. An unforgettable anniversary no doubt!

We're now back in Canberra and training is back to normal for me. Adam is here just for a few more days and although it has been a fantastic holiday together, it's really hard to think that it will be over 4 months until I see him again. I've got to say, Skype sure makes life a whole lot easier!

I will be posting a race schedule soon. It sure seems like awhile since I've used those words! Bring on 2011, I can't wait.

Happy New Year to all! Here's to a new year full of health and happiness!

Christmas morning at Mt. Ainslie

Mt. Ainslie

Blue Mountains

Decending the valley. Look closely and you can see the stairs.

Some sections required ropes to descend!

Tidbinbilla Nature Reserve, just outside Canberra.

A wild emu!

My city wheels

Phew, my blog still exists!

Oh dear, it's been so long. I had worried blogger might have disabled this blog by now, but thankfully it still remains, covered in a thick layer of cyber cobwebs and dust mites. Now, where to begin...

I suppose it makes sense to start with a recap of the last few months... I apologize if this becomes somewhat of a ramble!

The Davos camp was just what I needed to get my mind and body back on track after such an eventful, injury-filled year. I didn't exactly return home fully healed, fit and firing on a cylinders, but being with Darren's squad reaffirmed that my decision to make significant changes was the right one, and it also helped build back my slightly shattered confidence.

My body actually wasn't in tip-top shape when I got home in September. I could ride no problem, was able to start a little regular swim training, but my discomfort running remained the bigger mystery. Some days I could run for 20 minutes with no troubles, but others I struggled with simply climbing stairs. Earlier in the year, the main symptom was knee pain, but as the pain moved around the knee joint, I was given every overuse diagnosis out there and had multiple MRIs. With no answers, Darren and I figured it had to be originating from somewhere other than the hips or feet, the obvious knee-pain spots. Shortly after my collarbone surgery this summer I started to develop a burning pain through my thigh, accompanied by constant numbness and tingling. I would wake in the night and have to get up and move around for the burning to subside. It turned out that I had irritated my L4 nerve, originating in my lumbar spine. Whether this was injured in the crash or was building up over the years I don't know, but I was just relieved to have a firm diagnosis. The pinching of the nerve was affecting the functioning of those leg muscles, which in turn created varying overuse troubles in my knee. With some dedicated rehab back home in Victoria I was able to slowly, but surely, get some relief.

It has been an incredibly busy and emotional last few months, but also very rewarding. I have learned so much about how my body works, where my "weak spots" are that will require constant attention, and also how to be patient. In the past I have been very reactive, panicking when something feels off and wanting immediate relief, but sometimes things take time. Being patient and dedicated to my rehab was successful in the end. By October I was beginning to run consistently and trouble-free. In the midst of my busy rehab schedule, I managed to sneak in a good six weeks of bike work and when I look back on the sessions I did, mostly on my own, I almost can't believe it. However, the best news probably came in the middle of September: my collarbone was finally 100% healed! It took a good 9 months so you can imagine how delighted I was! Since then, swimming has been coming along great. We are really starting my stroke from scratch, trying to undo all of my bad habits I've collected over the years (and yes, there were A LOT of them!). It takes full-on concentration when in the water, but I have a feeling the hard work will pay off.

On November 1st I moved to Canberra, Australia for the winter. Well, actually more like part of the fall, all of winter and part of the spring. I will not be back home until mid-April or so! I can't lie, it was a hard move, being away from my extremely supportive hubby and family for so long and missing Christmas with the family, but I have no doubt in my mind that this is the best possible situation for me to help me achieve my goals. I've been doing this sport for awhile now, but Darren has pointed out there is still A LOT that needs to be addressed and corrected. Believe it or not, but some of my skills in the three sports are considered to be somewhat "pathetic" in comparison to the best in the world. So, I've committed to doing everything I can over the next two years to become the best athlete possible.

I'm actually surprised I didn't write a blog when I first arrived last week. Normally I'm busting to share my stories of cycling past kangaroos with joeys peeking out of their pouches, or getting dive-bombed by magpies on the running trails, but maybe it's because my internet access is limited or because the fatigue I've missed so much is starting to set in, regardless, I'm thrilled to be here and healthy again. At the moment, I'm living in a caravan/trailer in the backyard of Darren and his wife, Liz's home. I can't deny that I've never been much of a camper and definitely not one to "rough it" so I'm sure Adam thinks this is good for me. I know he secretly wants me to turn into a bush woman so that we can spend the rest of our lives in a shack in the mountains, running all day, everyday, but honey, don't hold your breath. You can take the princess out of the palace, but the royal blood is there for life :)

I also have to say that the caravan is FAR from roughing it. It's more like a peaceful backyard retreat with fresh air, chirping birds and a very comfy bed. I am quite lucky to have the opportunity to stay here while I get settled and find a more permanent home.

More from Australia soon.... I promise!