Week of 4/2

Looks like a pretty decent week lined up. I will be subbing on Thursday night at LA Fitness for Ed.

This weeks goal for me is to stick to my plan and not overdo it in Spin Class! Two weeks ago I hit each class pretty hard and even continued pushing on my 18 mile Saturday run. it took it's toll on last weeks planned workouts. I was sluggish throughout the week, didn't get my speed workout runs in, and was even feeling the effects on this weekends long, 20 mile run.

Lesson learned...it's important to have a plan and stick to it. Now that the marathon is only a month away, I'll be spending less time going hard on the bike & more time focusing on my 2 weekly runs & long Saturday run.

I'm also working on a new strength program that we'll be starting either this week or next, depending on if I can build it Sunday night.

Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, Rivers Club @ Lunch

Thursday - LA Fitness @ 6:45 pm, subbing for Ed
Friday -LA Fitness @ 5:45 am

Other Workout Schedule
Monday - LA Fitness @ 5:00am -Strength Training/Stretching
Tuesday -LA Fitness @ 5:00 am -Marathon Training & Swimming
Wednesday -LA Fitness @ 5:00 am -Strength Training /Stretching
Thursday -LA Fitness @ 5:00 am - Swimming, Lunch time run time @ the rivers club
Friday -LA Fitness @ 5:00am -Strength Training /Stretching

Saturday -Long, Marathon Run

Sunday - Reovery

Pittsburgh Marathon 20 Mile Training Run by kcp487 at Garmin Connect - Details

A pretty good training run today, although it felt pretty rough toward the end. My heart rate went really high early in the run which was a bit strange. I don't think it was due to any static built up in my shirt interfering with the sensors either (as it will do some times) because I felt like it was high...maybe I should go get that checked out again sometime soon! After stopping for a moment, it felt fine and the HR monitor showed 140 so we started back at it.

Overall my average BPM were 154, or just about low Zone 3. Even though it felt like a slower run today our average pace was 8:29, which again is right around a high Zone 2 or low 3 for me. I also ran into some issues at about mile 16 when some pain set in on my lower right back, then ran down the outside of the right leg into the knee. If I had to go 6 more miles it would have been a challenge to keep up the pace. Still work to do before marathon day.

Stick to Your Plans!
I'll be ready as long as I stick to my plan and don't overdo it in my spin classes. As a little fyi for you, his is actually the point of having a plan. Know when your hard days are and when your easy days are. Stick to them as best you can while also listening to what your body is telling you. Two weeks ago I felt fantastic. I decided to ride ever spin class that I felt good in as hard as I could. Also went hard on my 18 mile run after that crazy week of Spin classes. Where did it get me? Burned out!

This week was brutal! I didn't feel like going hard at all. I missed my running speed workouts and was probably a little bit slower today than I should have been. Point being, if you have a good plan, stick to it. Straying from the plan to go harder than you should will burn you out and cause you to have less energy on the days you really need it!

Anyway, enough preaching...you can check out all the details of today's run below!

Pittsburgh Marathon 20 Mile Training Run by kcp487 at Garmin Connect - Details

Dale is subbing today

Dale OS subbing at the Rivers Club. Crazy week, sorry for not having the normal post up.

Not going to be at the gym Monday

Stacy is subbing, see you all Tuesday. Blog update to come tomorrow...

No More Pink Slime At Giant Eagle!

A big thanks to my awesome wife Kelly for pointing this news story out to me! As you know, I have blogged about the meat at Giant Eagle. I like Giant Eagle & the fact that they responed to my questions earlier this month...but now I like them even more!

See what happens when consumers demand change!

"While Boneless Lean Beef Trim (BLBT) is USDA and FDA approved and has been considered safe and nutritious for more than 20 years, recent media attention on BLBT has prompted questions, confusion, and a decline in consumer confidence in the product. After careful review of feedback from our customers, Giant Eagle has decided that effective immediately the company will no longer source fresh ground beef containing BLBT"

Read more:

No More Pink Slime At Giant Eagle - Health News Story - WTAE Pittsburgh

Week of 3/18

Sorry for not getting this post up last night, but I hit the bed early.

Basically this week looks the like a normal week. I plan on teaching all my regular classes at LA Fit & The Rivers Club. Since I'm posting from my phone I won't spell them all out, but check out last weeks schedule to get an idea of my teaching schedule if you dont know it.

See you at one of the workouts!

The Answers to my Pink Slime Question!

Alright, here is the response I got when I asked Giant Eagle if there is "pink slime" in their ground beef... I've added some comments in RED.

Good Afternoon Ken:

Thank you for contacting Giant Eagle regarding questions about recent reports regarding the usage of Boneless Lean Beef Trim (BLBT) in ground beef products. Boneless Lean Beef Trim is government approved by both the USDA and the FDA and has been used safely for more than 20 years.

-So yeah, 20 years ago laptop screens were smaller than my current cell phone's screen and cell phones were larger than my current laptop. Just because we've been doing something the same way for 20 years doesn't mean its the right way. That said, I get it....the government thinks its safe, cool.

We also offer an alternative product for customers interested in avoiding all additives: our Nature’s Basket Ground Beef.

-This is the part that I love! Most of you know I'm a big fan of the free market & here it is in action! Consumers are demanding other choices and producers are responding! So, if you want to eat this "pink slime" stuff that is "safe," go for it...but if you want to make your own decision to eat what you believe is a better choice, have at it!

I actually buy all Natures Basket meats and have since watching Food Inc. I get that its not organic, but it is a good inbetween.

If you have any other questions or comments please call us at 1-800-553-2324, seven days a week from 9:00 AM to 9:00 PM.

Thank you,

Giant Eagle Customer Care

No, Thank you for the choice GE, and I hope to see more of your products carry this name soon!

Week of 3/11

I've heard back from Giant Eagle! Stay tuned to hear the pleasantly surprising, pink slime response....

Here's the schedule, I plan on being at all regular classes.

Race to Any Place report coming this week!

Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, Rivers Club @ Lunch
Friday -LA Fitness @ 5:45 am -St. Patrick's Day Party Class!

Other Workout Schedule
Monday - LA Fitness @ 5:00am -Strength Training
Tuesday -LA Fitness @ 5:00 am -Marathon Training & Swimming
Wednesday -LA Fitness @ 5:00 am -Strength Training
Thursday -LA Fitness @ 5:00 am - Swimming, Lunch time run time @ the rivers club
Friday -LA Fitness @ 5:00am -Strength Training

Saturday -St. Patrick's Day Festivities (not working out)!

Sunday -Running, probably with the Fleet Feet team at 7:30am but stay tuned for details

Pink Slime in my Grocery Cart!?

Have you seen the ABC World News Tonight story about "pink slime" being in 70% of ground beef in supermarkets? Do you know what "Pink Slime" is? Do you think it's safe to eat? Would you eat it even if it was? You know dog and cat are safe to eat too but we're not lined up to by meat from them (with the exception of late Saturday nights on the South Side).

I first heard about "pink slime" from Jamie Oliver's show, Food Revolution & again in the movie, Food Inc.

To me it sounds pretty nasty. I don't want to eat something I know has been gassed with ammonia to kill the bacteria in in. Yeah, I get that a lot of the foods I eat probably are treated in the same way, but guess what? I'm making a conscious effort to change that, choosing more organic options and eating minimally processed foods.

Why you ask? Just because it makes sense! Look, I don't know what all the science says all the time & it changes from day to day. Maybe Ammonia sprayed lean beef trimmings are okay & its the genetically modified agent orange corn that will give us all cancer, or maybe they're both okay and its the artificial coloring in pop. Heck, it could be the all the "natural" sugar we get out of corn these days. Since apparently "sugar is sugar," maybe it's just the overload of ALL the extra sugar we put in our bodies.

The point is, our diets suck. They are full of both 'safe' and probably 'unsafe' processed foods that our bodies weren't designed to use for fuel. So why even bother worrying about which modified, processed or treated foods you can or can't eat. Just try to minimize the intake of them all.

With that said, I did by 2 ground beef burgers at the Giant Eagle meat counter today and I do plan on eating them tomorrow. How could I do that after just railing on about pink slime in beef?

Here's why...

• The guy at the counter told me they don't use 'pink slime' (although I don't think he really knew because he gave me a copy of the statement released by the beef industry).
• It is 'technically' 'safe' to eat.
• When it comes to my diet, I'm just doing the best I can. I try to eat right as much as possible. If I mess up from time to time and get something with corn syrup or some other highly processed ingredient its no big deal. The majority of my diet comes from wholesome, organic foods. A slip up here or there is nothing to worry about.
• And if I do find out GE's ground beef does use the 'pink slime' filler, I just won't buy it any more. There are plenty of other options out there including buying awesome cuts of beef and grinding it myself in my Vitamix!

I did sent a comment to GE via their website. Here's what I asked & I'll let you know what their response is!

"I'm Sure you've had a lot of these request lately, but just wondering if your ground beef is "pink slime" or BLBT free.

The guy at our local GE told us he through so, but then gave us a statement from J. Patrick Boyle's March 8th, "BLBT is a safe, wholesome and nutrition for of beef..." statement.

Just looking for the official "yes" its BLBT free, or "no" its not. Thanks in advance for the clarification!"

Harvest Cheddar Soup

Wow, just made the Vitamix recipie "Harvest Cheddar Soup." If there was ever a reason to justify spending $500 on a blender, this soup is it!

So here's the basic recipe... All you do is put all this stuff in the Vitamix & hit blend for 5 minutes. It will come out piping hot! Wait until its all blended to add the cheese. Then blend with the cheese for about 20 seconds.

• 2 Cups FF Chicken Broth
• 2 Tbsp White Wine (don't let the bottle go to waste though)
• 1/2 Med Onion (Recipe called for 1/4, but 1/2 is better...it also called for celery but the wife said no to that!)
• 2 Granny Smith Apples
• 2 medium Russet Potatoes (though I used 3 Red Skin)
• 1/8 tsp thyme
• 1/8 tsp ground nutmeg
• 1/8 tsp pepper
• 1/2 tsp salt
• 1 cup shredded, reduced fat, Sargento cheddar cheese

Week of 3/4

Another normal training week (if there is such a thing). I plan on being at all regular classes.

I'm still waiting for all the final Race to Any Place Results to be posted before blogging the race report. Hopefully the team can get together soon to talk about the race and start to plan for next year!

Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, Rivers Club @ Lunch
Friday -LA Fitness @ 5:45 am

Other Workout Schedule
Monday - LA Fitness @ 5:00am -Strength Training
Tuesday -LA Fitness @ 5:00 am -Marathon Training & Swimming
Wednesday -LA Fitness @ 5:00 am -Strength Training
Thursday -LA Fitness @ 5:00 am - Swimming, Lunch time run time @ the rivers club
Friday -LA Fitness @ 5:00am -Strength Training

Saturday -Running

Grocery Shopping!

Often I've been asked by friends at the gym "what kind of stuff do you eat?"

I'll be honest, I can't say that I have the best diet, but I still think it's pretty good. Here's a quick list of what went into my shopping cart today. Looks like a tasty week ahead...

Produce

• Bananas
• Mushrooms
• Potatoes
• Oranges
• Broccoli
• Cucumbers
• Peppers
• Baby Carrots
• Avocados
• Onions
• Lemons
• Plum Tomatoes

Dairy

• Turmoo Chocolate Milk
• Reduced Fat Cheddar Cheese

Bread & Dry

• Sprouted, Multi Grain, Bread
• Whole Wheat Hamburger Buns
• Whole Wheat Pita Bread
• Chia Seeds

Meat

• Natures Basket Ham
• Honeysuckle Turkey Tenderloins

Other Stuff

• Peanuts
• Frozen Raspberries
• Lara Bars
• 85% Coca Chocolate Bar
• Seaweed Chips
• Peanut Butter Puffins Cereal
• Crinkle Cut French Fries

PGH Marathon Training 13 miles by kcp487 at Garmin Connect - Details

Link to yesturday's 13 mile training run. I would say it was the best run of the year so far. Some great advice from the Zen Triathlon Podcast show was to separate calories from hydration. In other words, don't use sports drinks for fuel. With that in mind, I filled up both of my flasks with water, took a gel at 40 minutes in and again at 1:10 in. Also used some PowerBar Protein Bites starting at 30min in, and every 15min after that to keep some protein and fat in my body during the run.

It worked well. I was able to hold a 7:40 pace and that included the beastly 18th street.

PGH Marathon Training 13 miles by kcp487 at Garmin Connect - Details