Labor Day Adventures

Hello three-day weekend!  Look who came to visit.  That's Bailey the destroyer - a new nickname I'm giving her after she mutilated the poor innocent moose in an attempt to rid him of his stuffing.  She does it with such an innocent face though, so you can't help but laugh at her.

She brought Dad and Mom with her for a holiday weekend trip to Charlotte.  We kicked off the long weekend with dinner at the newly opened Chuy's Restaurant in South Park.  I've heard great feedback about the casual Mexican eatery and was particular intrigued by the "free" nacho bar served on weekdays from 4-7pm.  We arrived just before 7pm and munched for a bit on the nachos (chips, refried beans, salsa, queso) while sipping on drinks (a mojito for me!).

The weather was warm, yet very comfortable with a light breeze and we enjoyed lounging on their patio with our appetizers.  Eventually, we proceeded to share two main dishes - an appetizer sampler plate and vegetarian enchiladas.  The sampler plate featured nachos, quesadillas, flautas, a chile relleno, and guacamole.  The veggie enchiladas were filled with grilled squash, zucchini, onions, and mushrooms, topped with ranchero sauce, and served with beans and rice.  It was traditional Mexican cuisine, but both dishes were well seasoned and full of flavor.  Between our excessive chip-eating and large portions, we had enough left over for another full meal.  As evidenced by the empty plates, my appetite was in full force.

Saturday morning started with sleeping in and then proceeded to include a 6 mile run with my favorite puppy.  I arrived home to a house full of delicious breakfast smells - stove top oatmeal topped with a coconut fig reduction.  Great job Mom!  In honor of the start to college football, I couldn't help but break out my FL gator cup filled with OJ.

Summertime Saturday mornings are nothing short of perfect.  We set out for a morning of all of my favorite things - caramel lattes at Not Just Coffee, Atherton Market, and the regional farmer's market.

For dinner that night, I had made reservations at 5Church.  I've heard wonderful buzz about this uptown restaurant since it originally opened more than a year ago, and decided I had to witness all of the hype for myself.  The meal was nothing short of epic perfection!  More details and pictures coming soon . . .

We cheered for Florida in their victory over Toledo that afternoon, and then later in the evening relished our food coma while rooting for Georgia.  Obviously Bailey is far from a night-owl, and instead opted for sleep while wrapped up in a Florida Gator blanket.

I'm always planning outdoor excursions in the Charlotte area, and as the summer draws to a close, I chose to take advantage of the warm weather for a kayak down the Catawba River.  We rented kayaks from Catawba River Expeditions and set forth on a paddle from the Lake Wylie Dam.

I love the fact that my parents are always up for an adventure!  We had to modify our usual long hikes due to dad's hamstring injury and mom's bum achilles, but still managed to have a great time.

Mom and I had a tandem kayak and led the way down the six mile stretch of the Catawba River.  There were a few areas of shallow water and rocks which generated a bit of white water and added excitement, but otherwise it was a peaceful morning on the water.

Dad was in a solo kayak and opted to follow behind the ladies.  He claims he took up the rear to rescue us if needed, but I secretly think he was just using us to lead the way through the rough patches.

 We saw lots of wildlife, including waterbirds, osprey (diving and catching their lunch), turtles, and jumping fish.

After a 2.5 hour hike we had worked up quite an appetite.  I packed a picnic lunch for us to feast on at a nearby park.  We enjoyed a vegetable lentil salad (a recipe from Veganomicon), chicken salad on rosemary toasts, clementines, a Great Harvest savannah bar, and ice cold drinks.

What a fantastic weekend!  Great eats, fun adventures, and always enjoyable time with family!

Red Top Mountain Triathlon 2013

August 25, 2013

1500 meter swim, 27 mile bike, 6.2 mile run

Highlights

Swim: 29:27 (1:58/100m) - far further than the advertised 1500m

T1: 1:31

Bike: 1:24:30 (19.3 mph)

T2: 0:35

Run: 47:06 (7:35 / mile)

Finish: 2:43:08

1st overall female

Pre-race:  I raced the first annual version of this race last year and found myself 2nd overall.  Despite my hatred of hills, I knew I would be back this year for a chance at redemption.  Besides, I love any excuse to travel home and hang out with my family.  Making this race even more special was the fact that Dad, Royce, and Erin were doing their first triathlon relay.  I'm doing my best to slowly convert them to die-hard triathletes - the just don't know what's coming!  Breakfast was the usual peanut butter toast and banana on the drive to the race site.  Everything was going according to plan until I turned on my Garmin - fully charged just 2 days before - and the battery low alert chimed.  Fantastic . . . guess I'll be racing without any data.  That was a first.

Racing together!
Erin (swim), Royce (bike), Dad (run)

Swim: There was far too much drama on race morning for what should have been a simple 1500 meter swim.  The two loop course was an awkward shape and turned out to be much longer than the advertised 1500 meters.  The time-trial start is my favorite, but within the first 25 meters I caught an elbow to the eye, filling my goggles with water.  After a brief panic that my contacts would fall out, and a brief roll onto my back to empty the water, I was on my way.  It was a rather uneventful swim otherwise.  (3rd/50)

T1:  An uphill run from the water brought me back into transition.  I took a few extra seconds to strip my swim skin and put on socks. (1st/50)

Bike:  In the past, I've had a great hatred for the bike, but this season I've made some improvements and am much more focused and mentally "in the game" on the bike leg.  The seven mile stretch from the park out to the highway were exactly what you would expect for a course with "mountain" in the name.  It was one of the most technical race courses I have done, with several significant climbs and steep curves.  I made the pass to move into second place within the first few miles.  The stretch on 41 was going very well until I attempted to shift into my small chain ring for a climb and noticed that it wouldn't drop down.  In many races, this wouldn't be a problem, yet I was about to make the turn back onto the roads that featured several challenging climbs.  Without any other choice, I climbed in my big chain ring for the remainder of the race, trashing my quads as I hammered up the hills.  Nutrition on the bike included a bottle of Heed and one Hammer Gel with caffeine.  (3rd/50)

T2:  In and out in thirty seconds. (3rd/50)

Run:  From the start, I felt very focused for this run.  I knew there was some major climbing to do over the course of six miles, as well as several minutes to make up if I had any chance on fighting for first place.  The first half-mile was a brutal climb, but then transitioned to gentle rollers for the next mile.  I found my cadence and settled into a good rhythm, slowly passing several men ahead of me.  At the turn around at mile three was the first that I caught sight of the first-place female.  The best I could tell she had a minute lead on me.  Mile four to five was non-stop climbing.  I was struggling to maintain pace and felt my heart rate climbing.  I elected to change to a fast walk for two twenty second intervals in order to conserve some energy.  Fortunately, I could see I continued to gain ground on the lead, and ultimately took over the lead near the five mile marker.  The last mile was smaller rollers and I continued to build my lead (ultimately a minute and a half).  The finish came within sight, only for the run path to diverge for one additional loop before truly crossing the line.  Minus my Garmin, I had no idea what my run split was, but thought for sure it was slow.  I later discovered I made up 4.5 minutes on the run, averaging 7:35/mile , which for the course, was better than I expected.  (1st/50)

Post-Race:  I was thrilled, yet also surprised to have taken the win.  I have a constant battle between work and training, and often become frustrated that I'm not able to train to the level that I wish to.  Fortunately, however, this season has been shaping up to be very successful, with multiple overall podiums.  The best part of the day came when I got to cheer my Dad around the last loop of the run and then cross the finish line together with Royce and Erin.  Watching other people accomplish athletic feats is always exciting!  It was a great treat to race at "home" with so many familiar faces, and I enjoyed chatting with many of them as we cooled down and waited for awards.  Thanks to PT Solutions and Georgia Multisports for another terrific event!

Thanks to Mom for serving as my triathlon sherpa, photographer, dog wrangler (Bailey loves to attend triathlons) and cheerleader!  Even with a boot on her gimpy leg, she managed to tough it out all morning.

My next race is Tri for Abbey here in the Charlotte area on September 22nd.  Until then, it's back to being an 80 hour-a-week doctor, training at every spare moment possible, triathlete.

An Iron-Size Decision

As I was scrolling through my Twitter feed on Thursday morning, I came across a very exciting announcement.

SEPTEMBER 28, 2014

CHATTANOOGA, TN

2.4 mile swim, 112 mile bike, 26.2 mile run

"IRONMAN Chattanooga will begin with a point to point swim in the Tennessee River with ample spectator vantage points alongside the city's famous Riverwalk. Athletes can look forward to a fast, down-current swim. The bike will be a two-loop course with scenic farmland and mountain views. The two-and-a-half loop run course will showcase beautiful downtown Chattanooga, the South Side, Riverview and the North Shore. 

Registration opens September 4th, which leaves me with seventeen days to assess the pros vs cons, risks vs benefits, insanity vs exciting challenge, and overall proposition of racing for 140.6 miles.  My thoughts, in no particular order are:

1. Forth year of residency is likely to be the most conducive to dedicating every second of spare time to training.  

2. I need a coach and a structured training plan again.  If I'm really going to take on this challenge, then I'm in it 110%.  While finishing alone is a remarkable achievement, I want more than that.  I've always been a competitor, and there's no doubt I'm going to let that change now.  

3. 112 miles on the bike is far longer than my butt has any interest in spending on a bicycle.  

4. I'm already drooling thinking about all of the extra food I can indulge in to fuel 15+ hours of training each week.  Yes, I'm food obsessed!

5.  This is going to be a major hit on my wallet - $650 race registration, race wheels, aero helmet, massages, food, equipment maintenance, travel, etc.  

6.  I've never run a marathon.  Last week I moaned and groaned through every mile of my eight mile run.  

7.  Lazy weekend mornings will be replaced by a six hour bike followed by an hour run.  Who needs sleeping in, drinking coffee, and pancake breakfasts while watching the news?

8.  A point-to-point swim downstream in the Tennessee River = best possible swim scenario.

9.  If not now, then when?  

10.  "Crystal Perkins, you are an Ironman."  As a triathlete, I can't help but feel the absolute need to hear that at least once in my life.

And so with all of that being said, I'm 95% sure that I'll be signing on the dotted line when registration opens on September 4th.  My heart jumps into my throat just contemplating the commitment.  Hopefully between now and then I can begin to wrap my head around the idea a bit more.  

Any words of wisdom?  Anyone else want to jump in and join me on this crazy adventure?

Post-Call Ramblings

Last night was pretty calm at the hospital - at least as far as consults were concerned.  Unfortunately, that didn't keep my pager from obnoxiously beeping at what seemed to be 10 minute intervals from about 12:30am to 4am.  Obviously, I was not meant to get any reasonably deep sleep.

A run through Myers Park with music blasting is the perfect remedy for post-call blahs.  It's never easy to get going, but after six miles I was a whole different person.

Post-call pancakes in all of their glory are a requirement in my world.  After, of course, I proceed immediately from car to shower and vigorously scrub away all of the nasty hospital germs.

An hour-long midday nap could easily become a daily habit if I had the schedule that allowed for the peaceful block of time.

"Summer melon" was my adventurous purchase at the farmer's market last weekend.  It's the sliced fruit in the above picture and tastes like a combination of cantaloupe and honeydew.

Eggs scrambled with a random assortment of fresh vegetables has come to be one of my favorite lazy weeknight dinners.

I love supporting all of the local farmers and vendors in the Charlotte area.  Last weekend Whole Foods had a lunch and learn with the local vendors and I enjoying hearing about their passion for food and locally cultivated and crafted delicacies.  Bonus that they surprised us with an elaborate lunch spread featuring all of their products.

Dinner eaten al fresco on the deck while enjoying the last hour of sunshine brings the day to an end in a very enjoyable way.  Now if only it weren't for the 100% humidity and mosquitoes trying to eat me alive.

And  last, but not least, climbing into bed the  night after missing sleep is a fantastic feeling.  Too bad there's and alarm clock set and ticking for morning.

Roasted Vegetable Mac & Cheese

I've never had any particular infatuation for cheese.  Sure, like most people, I have fond memories of childhood meals of grilled cheese with soup or hot dogs with macaroni and cheese.  Today, however, my more refined palate prefers only occasional cheese.  When I do indulge, I opt for finely crafted strong cheeses paired perfectly with crackers, fig spread, candied walnuts, and fresh fruit.  Something along these lines, perhaps:

It's important to note that the giant loaf of hot, crusty sourdough bread is missing.

Despite this preference for formality, last week I had a major craving for a dish that I had virtually created in my head - ROASTED VEGETABLE MAC AND CHEESE.

The combination of robust flavors from the roasting of the vegetables and the flavorful yet not too creamy cheese sauce, combine to make a craving-worthy bowl of pasta.  To amp up the protein, I used quinoa pasta and mixed lentils in to the final product.  While it may not be an elegant dish, I'll just say that I made it for dinner Sunday night, and I spent a majority of the day Monday counting down the hours until I could reheat a plate for dinner.

ROASTED VEGETABLE MACARONI AND CHEESE

Ingredients:
4 cups chopped vegetables (broccoli, onion, bell pepper, shitake mushrooms, radishes)
3 tbsp EVOO
1 tbsp salt
3/4 cup lentils, cooked
2 cups pasta. cooked
2 tbsp coconut oil
3 cloves garlic, finely chopped
2 tbsp flour
1 cup almond milk
1 tsp turmeric
1/8 tsp cumin
1 tsp cracked black pepper
3 tbsp nutritional yeast
1 cup grated cheese

Directions:
1. Preheat oven to 375 degrees.
2. Toss chopped veggies with EVOO, sprinkle with salt, and place on a greased baking sheet.  Bake for 40 minutes.
3. While the veggies are cooking, prepare the lentils.  Set to the side.
4. Prepare the pasta.  Combine with the lentils.
5. With 10 minutes remaining for the vegetables, bring a small pot to medium heat.  Add the coconut oil.  When the oil is sizzling, add the garlic and stir consistently until the garlic browns.
6. Add the flour to the garlic oil and stir to combine, making a roux.
7. Slowly add the almond milk, followed by the spices and nutritional yeast.  Continue stirring consistently until the mixture begins to gently simmer, approximately 5 minutes.
8.  Add the grated cheese and cook until a smooth texture is achieved.
9.  Remove the roasted vegetables from the oven.
10. In a large bowl, combine the pasta, lentils, roasted vegetables, and cheese sauce.
11. Pour into a greased casserole dish, cover, and bake in the oven for 15 minutes.
12.  Serve pipping hot from the oven

A FEW NOTES
** Choose any combination of vegetables - zucchini, squash, greens, tomatoes - all would work well.
** For pasta, I used Ancient Harvest Quinoa Garden Pagodas.  Any macaroni, ziti, or spiral shape will soak up the great flavors of the cheese sauce.