Saturday, September 29, 2012

Creations: Pumpkin Pie Chex Mix

Pumpkin Pie Chex Mix:

While sick with a stomach bug a few weeks ago, one of the only things I could eat were dry chex cereal.  I had forgotten how good those little chex were (or perhaps it just seemed that way because that was the only solid food I could eat for 4 days).  Anyhow, that got me thinking about chex mixes and since fall is here why not throw in some pumpkin spice too?

Those of you who know me, know I love making mixtures and I love pumpkin spice!  I thought my creation turned out fairly well so I decided to share here right in time for fall festivities and football tailgates... yes I'm going to have to make this for the Pitt homecoming tailgate :o)

Ingredients:
2.5 cups Honey Nut Chex cereal
2.5 cups Cinnamon Chex cereal
8 oz nuts (I used walnuts and hazelnuts but I think pecans would good too)
1/4 cup butter
2 teaspoons vanilla
1 tablespoon pumpkin pie spice
1/4 cup brown sugar

Instructions:
1.  In a small microwavable bowl, melt butter on high about 30 seconds (or until melted).  Stir in vanilla.
2.  In a large microwavable bowl, mix cereals and nuts.  Pour butter mixture over cereal mixture and stir until evenly distributed.   Add sugar and spice, continue to stir until cereal is coated.
3.  Microwave entire mixture on high 4-5 minutes or until it begins to brown.  Stir every minute.
4.  Spread on wax paper or a cookie sheet to cool and store in an airtight container.
5.  Enjoy!!!!

Partner Perspective: End of Summer Race Recaps



 Fall has officially begun and I find myself wondering where the summer has gone!  The past few weeks have certainly flown by and our busy schedules have no doubt contributed to this sentiment.  We're just one week away from the Chicago Marathon on Oct. 7th!  Here's a peak at some of our summer races leading up to it:

Classic 10K
Saturday, July 21, 2012
Colorado Springs, CO

We moved to Colorado Springs just 2 weeks prior to this race. We immediately joined a Tuesday night running club, Jack Quinn’s Running Club, at the recommendation of a couple colleagues. What better way to get to know my new home than to hit the ground running...literally! The altitude definitely took some getting used to and there are certainly more hills here in Colorado Springs than Hampton VA so this race was a great challenge. As I approached the finish line I was happy to see Nick cheering and to have him join me for an extra push to the finish line.

Jess’ Results
Age group finish: 17
Overall finish: 274
Finish time: 51:04
Approximate # of Participants: 650




Nick
The good part about this race was that it was flat.  Sadly, that didn't change the feel of dry, heavy breaths that lacked the needed quality to sustain a quick run.  Luckily, this race did introduce us to the Greenway trail which is the only area locally where we can run over 10 miles without climbing 2,000 feet.  
Breathing was difficult but I enjoyed the opening act to our Colorado Springs running experience.  The race was well run and there was a great turnout of locals.  










Top Ten 10 Miler
Saturday, August 04, 2012
Colorado Springs, CO
This was a point to point ten mile race. It started on the track at Grace Athletic Stadium, lead down the Templeton Gap Trail to the Pikes Peak Greenway, wound up and down the Pikes Peak Greenway and finished at the Colorado College Stadium. Ten miles of gorgeous Colorado Springs trails! To top it off, I felt great during this race and ran negative splits :o) In fact, I felt so good afterward that I biked and swam that afternoon too (I'll be doing a triathlon later this month). The running community in Colorado Springs is wonderful and very competitive. This combined with some spectacular scenery of the trails and adjacent mountains just added to my enjoyment of this race. I didn't go into the race with particular expectations but based on my finish time and how good I felt during the race I'm hopeful I can run close to this pace for the Chicago Marathon in 2 months and maybe just maybe qualify for Boston! This race was a great confidence boost.
Jess’ Results
Age group finish: 5 
Overall finish: 75 
Finish time: 1:22:12 
Approximate # of Participants: 233 
Jess enjoyed a great race and I was unlucky to miss her on my turn back up the trail.  She was too quick for me today!  My goal was to run 6:15 pace for this race in order to set a pace standard for what I wish to run at Chicago in October.  I went out at 6:30 for the first 5 but was unable to claim the required negative split in the end.  Finishing in 1:03:30 I was content with the effort and confidence grew running at altitude.  Both Jess' and I met some local runners during and after the race as well, it was nice to find some running buddies!


American Discovery Trail Marathon/Half Marathon
Monday, Sept. 3, 2012
Colorado Springs, CO

I treated this race as a long run in my preparation for the Chicago Marathon and thoroughly enjoyed celebrating Labor Day by putting in some labor of the running sort. The race started and finished at America the Beautiful Park and went along an out and back course on the Pikes Peak Greenway Trail with gorgeous views of the front range Rocky Mountains and Pikes Peak.  This race was a little more challenging than I had expected...the look on my face approaching the finish shows it.  As I waited for Nick to finish the full marathon, I had fun cheering on other race participants and sharing Marathon Bars with other finishers.

Jess's Results
Age group finish: 5
Overall finish: 120
Finish time: 1:56:19
Approximate # of Participants: 450


I was jealous of Jess this day.  I raced in the full marathon and was utilizing it as a long run prior to the Chicago Marathon.  I had a simple goal:  to run comfortably hard.  The pain during this marathon came from the 13 to 18 mile mark but I was able to refuel and have a quicker last 8 miles fading for a nice period of time.  Unfortunately, I became the sickest I've ever been when running a marathon during this race and it culminated with a nice projectile show after the race.  I was content running a relatively comfortable 3:05 which I hope catapults my training for Chicago.


Sunday, September 23, 2012

Jersey Girls


Every summer, three of my best girlfriends from grade school and I spend a weekend at the beach. Last year we did our first triathlon in conjunction with that girls weekend.   We had so much fun that we decided to make the triathlon a part of our annual beach weekend tradition.  This year we chose the SheROX Sprint Triathlon at Asbury Park NJ, an all girls event, to celebrate our friendship and girl power. 
  
I have to attribute my great race in part to the altitude training I've been doing in Colorado Springs too.  I got my first taste of this when I went out Friday morning in PA for a short run and dropped some fast miles with only a fraction of the effort I'd expect that pace to require in CO.  I took off around the neighborhood feeling like I was running on clouds rather than the rolling hills surrounding my childhood home. Thank you to my new tri-ready Saucony Mirages with Yankz! I was pacing based on perceived effort rather than relying on my Garmin and when I finally did look down at my watch I was pleasantly surprised...whoo hoo sub 7 min pace for last mile :o)

When race day arrived we awoke well before sunrise to braid our hair, snag some fuel, and prep for the race.  It used to be that if we were up at 4am it was because we hadn't gone to bed yet and were just returning from a party or were deeply immersed in girl talk.  As we arrived at the shore with all of our gear, we were met with a change of plan.  The race was set to consisted of a .4K ocean swim, 16K bike ride, 5K run.  However, strong riptides and dangerously strong waves caused the race directors to cancel the swim on race day morning.  We had mixed emotions:  Michelle was ecstatic hopping up and down with joy that she wouldn't have to swim; Chelsea was frustrated to miss out on swimming since it is her stronger event and instead would be doing an extra run which is her least favored event.  Although swimming is certainly not my strongest event and I was nervous about how my sprained ankle would handle a shoreline beach run in place of the swim, I had put in time at the pool throughout the summer and traveled all the way from landlocked Colorado Springs to be denied swimming in the ocean!?  We rolled with it though and of course had a great time.


Although we're all at different fitness levels and are best at different events, we all had a blast participating in this event, pushing ourselves and most importantly each other. We all finished with both a personal sense of satisfaction and pride in each others' accomplishment.  Training and racing with each other empowers us as strong females in life and makes great memories.  Plus we all PR'ed :o)
 

Monday, September 17, 2012

Pikes Peak Ascent Recap

A 13.3 mile "run" up Barr Trail gaining 7,800 feet of elevation?
Go as fast as you can?
Sign me up.

One of these doesn't fit.  Sadly, I thought all three did at one time.

The Ascent in Manitou Springs, CO has to be one of the most epic races you can do during the year.  The climb takes you to heights, 14,110 feet, that provide 42% less O2 than sea level, and you could say it makes you notice.
Some races are held in beautiful places, the Ascent is one of these, but rarely during a race do you get to truly enjoy where you are running.  I can however tell you, there were a lot of rocks and you'll want a nice pair of trail shoes (I'd roll with some Saucony Peregrines)

The race starts on Manitou Avenue and takes you up Ruxton to the entrance onto the famous Barr Trail.  At the beginning, you can spot Pikes Peak in the distance behind a few smaller peaks that block your path.  Luckily, you can forget about where Pikes is for the next 2 hours as you climb through multiple switchbacks on the sides of the lesser peaks.
Eventually, the race becomes an individual war of attrition.  How many of your muscle fibers can continue to fire on your way to the peak?  

The fastest complete the over 13 mile journey in just over 2 hours.  Pretty impressive considering the continuous oxygen debt.  Hiking the trail is a nice accomplishment in itself and takes good fitness.  Put this one on your bucket list but don't underestimate the challenge.

Concluding tip:
Colorado Springs is a beautiful area and along with Pikes it contains Garden of the Gods, the Olympic Training Center, Air Force Academy, and Red Rock Canyon to name a few landmarks.  This race is worth the trip alone, but taking the week off afterwards and exploring the local area on vacation is time well spent for any runner.


Saturday, September 8, 2012

Buying a bicycle




As a fairly young rider, my knowledge of bikes was limited as I began my bike search.  I quickly learned that much like buying a new car, there is a lot that goes into buying a new bike.  Thankfully, I had Nick to guide me plus I did a little research of my own.  I figured I’d share some of the things I learned throughout this process…

Step 1:  What type of bike do I want?

The world of bikes is gigantic…commuter bikes, road bikes, hybrids, triathlon bikes, etc.  Choosing the type of bike you want should be based on how you plan to use your bike. 

 - Commuter bike:  good for riding smooth roads or boardwalks for short rides, just a couple miles in length, between work, errands, and sightseeing.
 - Road bike:  for longer rides, fast-paced miles, hills, benefits of a lighter frame
 - Mountain bike: for off-road rides, rougher terrain, including extended touring or commuting on rough city streets...my mountain bike served me well on Pittsburgh’s infamous pot hole laden roads!
 - Hybrid: midway between a road and mountain bike in terms of weight and function
 - Tri bike:  aka time trial bike, meant to be aerodynamic for use during triathlons

For me, the answer was a road bike.  The benefits of a lighter frame and more speed for triathlons, longer exploration rides, and trying to keep up with Nick (Don’t be deceived by his runner’s legs…he was on the cycling team at Pitt and those quads have some major power!) 

Tip:  Make sure you compare road bikes in your price range. Women's road bikes can range from several hundred to several thousand dollars, so it is important to set a price point before you start shopping. 

Step 2:  What frame geometry is best for me?

If you’re purchasing from a bike shop, they’ll help you out with this part but it is still helpful to have a general idea.  For example, do you want a women-specific frame or unisex?

Women-specific bikes have a slightly different geometry to better fit female anatomy.  These bikes are designed with a shorter top tube, a more relaxed head tube angle, a taller head tube, and sometimes a slightly steeper seat tube angle.  Shortening the top tube decreases the reach between the saddle and the handlebars which is the most common problem for female because of our shorter torsos.  Just shortening the top tube, though, can lead to less stable handling and increased toe overlap so other modifications are made such as relaxing the head tube angle slightly to move the front wheel further forward, so that toe overlap is less likely.  A relaxed head tube angle also slightly lengthens the wheelbase which allows for more stable steering.  Overall a women’s specific frame can increase efficiency and comfort by reducing neck and upper body strain (via the taller head tube), and taking advantage of a woman's longer femurs (via steeper seat angle).  Just because you’re a girl, however, doesn’t mean you need a women-specific frame.  Generally, women-specific frames are best for those of us under 5’4.  At 5’4 I could have gone either way but in the end I felt more comfortable on the women-specific frame.  The best thing to do is test them out.

Step 3:  What size bike is best for me?

Choose a bike with a frame that fits your body.  Based on my height alone most bike shops would recommend a smaller bike for me, but because I’ve got a small torso and long limbs (hence the nickname “Monkey Arms”) I was more comfortable sizing up a bit. Measuring your inseam in centimeters can be helpful to obtain a size to start your search with.  Multiply your inseam by 0.65 and the resulting number is your frame size.  Not all bike frames come in all sizes, so knowing your frame size will help you narrow down the number of bikes from which you can choose.  Finally, when you straddle the bike look for about 1 inch clearance between the top tube and your crotch.  This applies for road bikes, hybrids and commuters.  For mountain bikes, look for 2 inches or more of clearance. 

Step 4:  What type of material is best for me?

Compare bike frame materials. As I described in an earlier post, there are a variety of materials that bikes are made from these days.  For me, the choice was between aluminum and carbon.  Carbon frame bikes are more expensive, but the carbon frame helps eliminate vibrations from the road. I opted for a mix with an aluminum frame and carbon seat post and carbon handlebars to keep within my price range but still help reduce the vibrations from the points of my body that contact the bike.

Step 5:  What modifications and add-ons are best for me?

Select a saddle that fits your hip width and bottom.  Saddles come in a variety of materials and sizes, so you need to decide if you would rather have a slimmer, harder, smaller seat that is aerodynamic for racing but does not provide much padding, or a saddle that is wider and has gel padding that is less aerodynamic but provides plenty of cushioning.  

Compare pedals for your bike. Many road bikes are designed to use with clip-in style pedals and cycling shoes.  If you do not plan on wearing cycling shoes, you may want a flat pedal, similar to those found on mountain bikes, or cage pedals, which slip around the toe of your shoe and help you conserve energy by providing both a pull and push motion like the clip-in pedals.  I opted for the clip-in pedals.  They take a little getting used to but the added efficiency is definitely a plus.

Choose upgrades or additions for your bike, making sure they are available for your style of road bike. If you plan on riding in triathlons, you may want to add aerobars to help streamline your body and make the ride less stressful.  You may choose to add one or two water bottle holders onto your bike, especially if you plan to ride long distances.  A bike seat pack can also be useful for carrying a few supplies (bike tools, wallet, snacks) on your rides.

Modifications to make a bike more user-friendly for woman:
 -  Smaller handlebars:  narrower, shallower drop, and shorter reach.  Also the stem can be shorter and/or more upright, to further reduce the reach to the bars.
 -  Brakes and shifters can be sized for smaller hands
 -  Saddle:  can be wider in the rear to accommodate a woman's wider ischial tuberosities (aka sit bones) and some saddles have an cutout in the middle of the seat to help decrease pressure and prevent damage to the soft-tissue areas.
 -  Weight and stiffness:  the materials used can be altered to better suit a lighter-weight rider
The bottom line, women's road bikes accommodate female's smaller hands and feet, shorter torso and wider hips.  Whether you opt for women’s or unisex design, it is important to select a road bike that is lightweight, fits your body and falls in your price range.

Step 6:  Which bike should I purchase?

Test ride a few different types and sizes of bikes.  The best way to compare road bikes is to try them out.  Look for a comfortable seat and pedaling motion.  Try shifting the gears and taking a few turns.  Make sure you don’t have to shift in the seat to press the pedals at full speed and that your knees aren’t flying high toward your chest.  Most bike stores will assist you in adjusting the bike to properly fit your body and let you take it out for a test drive.  You should ride on a terrain similar to what you plan on riding regularly.  Test riding several bikes will help you get a good feel of each bike before making a decision.

When you do chose a bike, take your bike to a bike shop to have a professional fit your bike to your body.  A bike that fits properly can be the difference between muscle cramps and overuse injuries versus a comfortable and efficient workout when you ride.

Happy riding!!

Monday, September 3, 2012

Meet Bluebell!


I’ve taken the big leap and finally got my first road bike!  Her name is Bluebell and she’s a Trek Lexa.   

No more pounding away on my mountain bike trying to keep up with Nick on his road bike and all the ladies with their aero bikes during triathlons :o)  

I’m pretty new to the world of cycling and I didn’t want to drop big $$ on a bike without some baseline knowledge so I needed to begin the process with a little course in bicycle anatomy…






Frame:
 - Top tube:  horizontal or slightly sloping tube that runs from the saddle to the front of the bike.
 - Head tube:  tube on the front of the bike frame that connects the fork to the handlbears.
 - Seat tube:  tube connecting the crank/bottom bracket to the pedals.

 - Downtube:  tube connecting the head tube to the cranks.
 - Seat stays:  tubes connecting the saddle/seatpost/top of seat tube to the rear wheel.
 - Chainstays:  tubes connecting the crank/bottom bracket to the rear wheel.
 - Front fork:  connects the front wheel to the head tube/handlebars.
 - Bottom bracket shell:  holds the all-important bottom bracket - which connects the frame to the cranks.

Handlebars
 -
Drop:  distance between the top and bottom of the bars. A smaller hand would appreciate a smaller drop.
 - Width:  distance from one side to the other and usually measured from "center-to-center" of the bar. Typically stock road bikes have a 40 cm bar width, but many women may prefer a 38 or 36-cm bar. If the bar is much wider than your shoulders, you'll have to brace yourself to keep your upper body stable on the bike and this can get uncomfortable.
 - Reach: horizontal distance from the stem to the very front of the bars (aka. how far the bar sticks out from the bicycle). With a short reach, the levers are closer to you.

Materials
 - Steel:  easiest to work with, wide range of characteristics that are fairly easily modified. Modern steel bikes can be made almost as light as any other frame material. A finely-crafted steel bike has a ride quality that other frame materials aspire to.
 - Aluminum:  one of the lightest materials, but often judged to be a harsh ride - especially for smaller riders. To compensate for this, tubes made of aluminum are often oversized. This allow for a thinner-walled tube, with a nicer ride quality, while maintaining strength.  Can be more difficult to weld than steel.
 - Titanium:  lighter than steel and has a slightly better strength/mass ratio. Also has a slightly softer road feel than steel, which makes it a great choice for a bike you're planning on riding long distances. Much more difficult to weld than steel. Not subject to corrosion, so a titanium frame can be a lifetime investment.
 - Carbon:  all bikes we think of as being "carbon fiber" are really carbon fiber impregnated resin. In other words, they’re plastic?! Carbon fiber is an extremely lightweight material, and has superior vibration damping and stiffness, which makes it possible to have a very comfortable bike that is also very efficient at power transfer. Because of the cost involved in making molds, most carbon fiber bikes are stock, not custom.

Toe Overlap
 - Toe-Wheel Overlap:  potential contact between the rider's foot and the front wheel during turning maneuvers, which is more likely on smaller frames. Typically this only happens at very slow speeds, because at higher speeds we never turn the front end very sharply. If there's too much toe overlap, the rider could stall out her front wheel and fall. Although many bikes have some possibility of toe overlap, it's a good idea to avoid too much.

Women-Specific Design
 - Women-Specific Design: Trek's term for their women's specific designs; intentionally designing a bicycle from the ground up to fit female proportions better.

Rims
 -
Box-section:  rectangle-shaped rims. Light, accelerate quickly, and provide the most comfort.  
 - Aero-shaped:  triangularly shaped rims.  Stronger, have less wind drag, and are stiffer (less comfortable).

Gearing
 - Crankset:  the part the pedals are attached to.  Comes with 2 (aka “double”) or 3 (aka “triple”) chainrings.
 - Chainrings:  front sprockets, located on the crankset. Larger numbers mean it’s harder to pedal and vice versa.
- Compact:  crankset with 2 chainrings
 - Triple: crankset includes a small inner chainring (aka “granny”) that offers easier hill-climbing gears.
- “Cassette” or “Freewheel”:  the entire cluster of rear gears.  Drives the bike as you pedal.
 - Cogs:  rear sprockets, part of the cassette.  The larger the number, the easier it is to pedal and vice versa.
 - Total gears:  To figure out how many total gears are on a bike, multiply the number of chainrings by the number of cassette cogs. (i.e. with a triple crankset and 10-cog cassette, you have 30 gears)

Component Groups
- Group:  brakes, hubs, chain, cassette, bottom bracket, crank, derailleurs, shifters, and headset.  Different companies (Campagnolo, Shimano, SRAM) offer different levels of components to suit various rider levels from entry-level to pro racer.

Level
Brand
Components
Drivetrain
Comments
entry
Campagnolo
Veloce
compact or standard double chainring w/10 cogs
nice function and finish
enthusiast
Campagnolo
Centaur
compact or standard double chainring w/10 cogs
almost Athena-quality function and finish
serious
Campagnolo
Athena
compact or standard double chainring w/11 cogs
almost Chorus-quality function and finish
race
Campagnolo
Chorus
compact or standard double chainring w/11 cogs
almost Record-quality function and finish
pro
Campagnolo
Record
compact or standard double chainring w/11 cogs
almost Super Record-quality function and finish
pro
Campagnolo
Super Record
compact or standard double chainring w/11 cogs
among the world's lightest components
entry
Shimano
Sora
compact double or triple chainring w/9 cogs
sweet shifting, braking and reliability at a nice price
enthusiast
Shimano
Tiagra
compact double or triple chainring w/9 cogs
nice function and finish, lighter
serious
Shimano
105
compact double or triple chainring w/10 cogs
almost Ultegra-quality function and finish
race
Shimano
Ultegra
compact double or triple chainring w/10 cogs
almost Dura-Ace function and finish
pro
Shimano
Dura-Ace
compact or standard double chainring w/10 cogs
among the world's lightest components
pro
Shimano
Dura-Ace Di2
compact or standard double chainring w/10 cogs
Dura-Ace quality w/revolutionary electronic shifting
enthusiast
SRAM
Apex
compact or standard double chainring w/10 cogs
almost Rival function and finish
serious
SRAM
Rival
compact or standard double chainring w/10 cogs
almost Force function and finish
pro
SRAM
Force
compact or standard double chainring w/10 cogs
almost Red function and finish
pro
SRAM
Red
compact or standard double chainring w/10 cogs
among the world's lightest components