Archive for January, 2010

Two Weeks In Review

Posted: January 30, 2010 by ncnguyen514 in Random, Recipes, Training, Travel

I’ve been remiss about updating my blog. Not because nothing has happened and not really because I’ve been lazy (although that is a part of it), but mostly because it’s just been crazy busy at Camp Tran lately. Work has been especially busy, which prevents me from using slow, down-time to update the blog. I’ll try to keep this brief, but quite a bit has happened in two weeks. I also have a lot of pictures, which I’ve posted in separate (linked) posts, just to keep this one a bit shorter.

Monday, January 18 – Unlike all you lucky federal workers, teachers, etc etc.. Minh and I actually had to work on MLK day. Minh says it’s because his Board of Directors is a bunch of racists.. which I don’t fully believe, but it’s plausible. For me.. we work most of these federal holidays so that we can close up shop and take off the days between Christmas and New Years. I’d rather have a full week off than some sporadic days throughout the year. Anyway, the Monday Funday crew (all of whom work in the educational system) had MLK day off. As a result, Monday Funday also took MLK day off. I ended up cooking Shepherd’s Pie for mi familia at home. Turned out pretty good, if I may say so myself. For pictures and recipe, click here: Shepherd’s Pie.

Unfortunately, Monday night was not a funday for me, as I stayed up all night, unable to sleep, lying awake due to my fear that I’ll fail at my first big “A” race in two months (Ironman 70.3 California on March 27). I’m extremely unprepared for what the day will bring, since I’m lazy, generally unmotivated, and always finding excuses on why there’s never enough time to train. I stayed up trying to put together an elaborate training plan for the rest of the year. The few hours that I did end up sleeping were not enough for me to be able to function at work the next day, so I took the day off.

Tuesday, January 19 – Slept in a little bit after getting the normal wake-up call from Minh. Slept in only a couple hours and just couldn’t sleep anymore. Got up and finished the training plan that I had started the night before. I’m rather proud of what I’ve put together, although I’m not so proud that I haven’t been following it at all. Went to yoga class at Huntington Beach Hot Yoga. That was amazing and felt great. I haven’t been in forever, it was good to go back. I need to add that back into my training schedule. I was driving Anni’s car around that day, since Minh went to work with the truck, and it was raining cats and dogs and tornadoes that day. I had to go change her windshield wipers because they were doing more harm than good. Also went to get my trimmed. Went home and rested and cleaned my room until Minh got home from work.

That evening, I was going to put a good hour of spinning in on the new trainer.. but that failed miserable since the trainer was BROKEN!! One of the extension legs wasn’t working. My mind is blanking on what Minh and I did instead. All I can recall is that I ended up in a bad mood, we went somewhere, and then later we were watching AMERICAN IDOL!!! YAY!!

Wednesday, January 20 – The day was relatively slow. Minh and I ran some errands after work then I went home. The plan was to run on the treadmill and then cook dinner. That didn’t work out so well since we didn’t get home until 7pm, and my mom was livid that Anni was home all day and didn’t cook dinner for the family. I opted out of running to get dinner made as soon as possible. Pasta carbonara. Turned out pretty good. Next time I’ll skip the chicken.

The Weekend, January 21 – 25 – Minh and I took an extended weekend, flying out on Thursday night to Salt Lake City for the Sundance Film Festival and visiting my uncle. We had gotten the plane tickets a while back when JetBlue was having one of there ridiculously cheap fare sales. At the time, the choices were Portland or Salt Lake City. We opted for Salt Lake City because we would have one less expense (spare room at my uncle’s house). The trip was a good break from work and training (as if I really need a break from “training”). We watched a bunch of shorts and two feature length films (Restrepo – documentary about a particular outpost in Afghanistan – and Tucker and Dale vs. Evil – HILARIOUS!!!). We went outlet shopping (scored some nice stuff for pretty cheap) and drove around in the snow. More details and pictures from our trip here: SLC is the place to be!

Monday, January 25 – After Anni picked Minh and I up from the airport, we had to head back out to Jenson to return the trainer we had gotten the past weekend. Luckily, I had called them before we went on vacation to make sure that they hold one for me. We were able to get one that didn’t have any defects (at least not that we have noticed yet, but I have yet to actually put some time on it). I’ll probably try to get on that this week.

Monday night dinner was back on. Since we skipped the week before, it was my time to cook. I had originally intended to make breakfast, but opted for pizza instead (it’s easier). I made spinach, mushroom, and sausage pizza. Also added goat cheese on half of it, for something different. We had some of the ingredients left over, so Michele and I put together spinach salads for the next day. That was good to have since we totally killed that pizza (no leftovers for Minh the next day). Pictures here: Monday Funday: Pizza! (no recipe, because pizza is easy peezy).

Tuesday, January 26 –  Nothing special. Ran on the treadmill. AMERICAN IDOL on TV.

Wednesday, January 27 – Went back to Final Fit to get the handle bars on the tri bike fitted. I had originally gone to get fitted for my tri bike about a week or so ago (See It Fits), but left with the fit unfinished because I had essentially “maxed out” my bike… as in, we couldn’t get into my “perfect” tri position with the frame and stem that I had. Minh ordered a 35 degree stem for me, which came in the mail just before we left for Salt Lake City, so we couldn’t come in to finish the fit until we got back. The bike now looks totally SICK.. and I look like a pro on it. Just need to ride it around to get the fit just right. Pictures here: It Fits, Part 2

Thursday, January 28 – MOM’s 50th BIRTHDAY!!! We went to Black Angus for her birthday. In my family, you can’t really go wrong with steak for dinner on any occasion. We are straight up meat and potatoes people (actually.. not really.. more like meat and corn people.. and rice, but not with the steak). Dinner was not as great as we had experienced in the past, but it wasn’t bad.

Friday, January 29 – After work, Minh and I went to go check out a car. First, a little background. Minh drives a modified Toyota Tacoma. Modified enough to not look like a Toyota Tacoma anymore, but like a dirt-eating, off-roading monster of black truckness. I “drive” a 1970 VW squareback. I say “drive” because it mostly sits on Minh’s driveway, and he’s the only one that drives it, and only when he needs to go somewhere and I have the truck. Both of these cars aren’t exactly what I would call reliable or green or gas-efficient. The truck seems to be on it’s last legs (at least it sounds that way). And the squareback.. well.. it runs about the same as when I bought it.. which is more a reflection on the fact that we haven’t had time to make the necessary adjustments than a comment on how it runs (for this car, it runs really well.. but could run better with some love and attention). Anyway.. Minh’s parents offered to buy us a “new” car if we found something that we liked. We opted for a Honda CR-V, and have been looking around for a few weeks for a good deal. Minh found a listing on Craig’s List for an ’01 CR-V (white) at a dealership, so we went to go check it out and give it a test drive.

It ran really well, but had some dings in it that we didn’t really like. The dealer wanted more than he had listed it for, and Minh would only buy it for less than was listed. So we walked away on Friday with no car. But the more we thought about it, the more it appeared to be a really good deal that we didn’t think we’d get again. Also, the dealer called us with a “compromise” price after we had left. So on the drive home from the dealership, we decided that we would get it. Now, we just had to tell his parents, and they would go pick it up for us.. which leads me to…

Saturday, January 30 – MINH’s 26th BIRTHDAY!!! Minh and his dad went to go pick up the car. His dad was able to “haggle” the price down to $5700 (before tax and processing fees and whatever else they had to pay for). So.. now we have a “new” Honday CR-V – a very reliable car that Minh can fix (he’s rebuilt the same exact engine before), which gets good gas mileage and has lots of room in the inside. It was very exciting. While Minh was off cutting deals, I got about 16 miles on the tri bike (noticed that the new fit was great except for a slight annoying pain in my left shoulder and sliding around on the aerobars/pads a bit… also.. still looking for that perfect seat) and 5.5 mile run/jog.

The rest of the day was spent running errands… then dinner. I took Minh to the Melting Pot in Irvine. Neither of us had been in a while, and we’d never gone together, so I thought it’d be a nice dinner. And it was.. although I did not completely like his choice to get the Bourguignonne (which is traditional, but you’re basically breading and frying your entire meal). And now I’m home… trying to finish this blog and get pictures posted. Pictures from dinner here: FUN-du!

It’s been a long two weeks, but I’ll try better to keep the blog updated. I’ll just add that to the list of things I need to be better at: updating the blog, keeping on track with training, not yelling at Minh, paying off debt, etc. etc. etc.

Keep on smiling…

Love, Tran

It Fits, Part 2

Posted: January 30, 2010 by ncnguyen514 in Uncategorized

Here are some more pictures from Part 2 of the bike fit.

Stay tuned for before and after pictures once the bike is finally dialed in.

SLC is the place to be!

Posted: January 30, 2010 by ncnguyen514 in Travel

… except on Sunday, when everything is closed.

Pictures from our trip to Salt Lake City. (They’re in a bit of a random order.. I didn’t really feel like sorting them in the order of occurence).

Monday Funday: Pizza!

Posted: January 30, 2010 by ncnguyen514 in Recipes

Pictures from Monday Funday: Pizza! on January 25.

No recipes because pizza is easy peezy!

FUN-du!

Posted: January 30, 2010 by ncnguyen514 in Random

Pictures from the MELTING POT in Irvine for Minh’s 26th Birthday!

Shepherd’s Pie

Posted: January 30, 2010 by ncnguyen514 in Recipes
Tags:

Recipe: Shepherd’s Pie

Ingredients:
1 lb ground beef
10 oz frozen mixed vegetables
1 small onion, diced
2 cloves garlic, minced
1 tablespoon ketchup
salt and pepper
3 cups mashed potatoes (I used instant)
butter (for the dish)

Instructions:

1. Preheat oven to 400 deg F.
2. Saute onions and garlic until translucent.
3. Add meat and brown. Discard any liquid from cooked meat (do not just pour down the drain).
4. Season with salt and pepper and ketchup.
5. Add vegetables and heat through.
6.  Place in buttered baking dish.
7. Cover with mashed potatoes.
8. Bake in oven until top is brown (broil if necessary).

I served this with a side salad. Turned out pretty good for my first time. Next time, I don’t think we’ll be using the instant mashed potatoes though. They just didn’t turn out exactly right.

IT FITS!

Posted: January 16, 2010 by ncnguyen514 in Gear, Training
Tags: , , ,

Ok.. not quite yet.. but it will soon. And just what might “it” be? Well, my tri bike, of course.

It’s important for the bike to feel comfortable (but not too comfortable) and not create any unnecessary pain during the bike leg of a triathlon because you’re going to get off this thing and run some distance (ranging from 5k to a full marathon.. or more if you’re really crazy). I know I can get a bike fit anywhere or I can read scores of articles online about how the bike should fit, specific lengths between bike parts for the “right” fit, general rules for bike fitting, etc etc. Minh even offered to measure me and fit my bike for me. But, I figured that if I’m going invest a lot of time on my tri bike, and if I want to perform the best that I can during races, then it won’t hurt to get it done by someone who knows what they’re doing and has been doing this for years.

Enter.. James Manton. He’s the founder of Final Fit and has been fitting bicycles on riders for years. He works with all sorts of riders: roadies, mountain bikers, time trialists (is that even a term?), professionals and amateurs alike.. But the kind of bikes he really loves to fit are those for triathletes. I scheduled a fit session with Jim today, and although it wasn’t complete, I’m sure glad I decided to get this done now.

I always knew that I wasn’t in the best riding position on my tri bike, but I just didn’t realize how far off I was. When I walked in to Final Fit today, Jim took one look at my bike and thought, “Man… this is going to take a while” (I’m paraphrasing of course, but you get the gist). Mainly he thought that because it could just look at my bike and see that my riding position wasn’t aerodynamic enough for a tri bike. Luckily for him, I wasn’t as difficult as he had expected, and we were really able to dial in on the changes that needed to be made to the bike to make the ride not as painful on the soft girly parts and to make my position more aggressive/aerodynamic. I’ll post the before and after measurements later (once Jim sends them to me). The real dramatic change was on my reach over the bars, which was moved closer back and down to give put me in a more aerodynamic position.

We weren’t able to finish the fit because the stem I had on the bike wasn’t going to put me in the position that we/I had chosen during the fit (Jim uses this infinitely adjustable stem for the fit, but can’t use that for riding). He recommended that we get a 90mm (or shorter if possible) stem with -35deg tilt. With the current stem and frame, I just wouldn’t be able to get down enough in the front to achieve the same position I got with the adjustable stem. I also need to be looking around for a new saddle. Jim let us borrow a test saddle he had from John Cobb. It felt a lot better than the Profile Design saddle I was currently using, but I’m hoping that I’ll be able to find something that will feel AMAZING (like the road saddle I just switched over to). Ordered a new stem online today, and hopefully that will come in the mail soon so that I can get this fit finished. I’m excited to get in this new position and go on a longer ride.

After the fit, we decided to head out to JensonUSA to see if they had any stems at the store (they didn’t have any in stock, which is why we ended up buying one online) and also to pick up a new trainer for me. We got rid of my old “trainer” because I wasn’t using it (see Minh’s post on his productive week). Mainly, because they were rollers and I have horrible balance and had a horrible time trying to ride on them. I always felt like I was about to fall off, which made me want to quit, which made them a very useless piece of equipment sitting in the garage or my room or wherever it was that we were storing it. Jenson has the Blackburn Trackstand Ultra Trainer on sale for $180. The main reason why I wanted it (aside from wanting a trainer for when it’s raining or dark out) is because it has pink details!!

After we got home, Minh opened up some reviews on the BB trainer. I’m a little nervous about the purchase now that I’ve seen so many BAD reviews for it online, but I’m hoping that I’ll luck out and not have many problems with it. Most of the reviews seem to imply that it needs to be taken care of pretty well (clean regularly, lube in the right places, don’t let it overheat too much). I’ll try to remember to post a review once I’ve put some time/miles on it.

Minh snapped some pictures of the whole fit process. I’ve also included some “before” pictures of the bike. Once I get the final fit, I’ll post the “after” pictures. It will be like one of those kids activities where you try to spot the differences. Also, I was having some fun with the camera and took some “mountain” shots and shots of the new trainer.

Bread Bowl Love

Posted: January 12, 2010 by ncnguyen514 in Recipes

Mondays are FUNdays in my life. Not so much because it’s the beginning of the work week (and five days of nine hours sitting in front of the computer, indoors, with no sunlight except the 30 minutes i take for lunch). More because I get to head over to Michele’s and have MONDAY NIGHT DINNER! YAY!

Yesterday, Anh Thu indulged us with her superfast clam chowder. She even slaved away all weekend to make us sourdough breadbowls.. j/k.. I would have to bowdown if she did, but, although she is completely capable of doing something like that, I know that her busy life doesn’t allow for the time. The store-bought sourdough bread bowls that some random baker at some factory somewhere slaved over to make for us did the job just fine. I was surprised at how quick the recipe is and how good the chowder was considering that it took her less than 30 minutes to make. Ingredients were super simple, although she was missing a secret ingredient and black pepper (which Michele has been out of since LAST YEAR… i.e., two weeks ago). We substituted Tapatio for black pepper, which was not too bad of a substitution. The end result was very tasty, and I can only imagine how much better it is when she has more time and all the right ingredients.I can give you a rough recipe, but I wasn’t totally paying attention, so I don’t know all the proportions, or the order.

I’m not sure if he looks forward to this or not, but Monday Fundays are good for Minh, too. He gets to reap the benefits of Monday Night Dinners because we ALWAYS have leftovers, which get packed up and sent off with Minh for lunch on Tuesday. We almost didn’t have any leftovers of the clam chowder, but luckily, we had just enough for one small (lunch-sized) serving. Pictures and (semi) recipe below.

I’m up next for Monday Funday cooking. Thinking of doing breakfast… any suggestions on breakfast favorites. Unfortunately, the group does not have a waffle maker.. although, I may be able to dig an old one of the garage. Whether or not it works is another story.

(Semi) Recipe: Anh Thu’s Clam Chowder

Ingredients:
2-3 carrots, chopped
2-3 celery stalks, chopped
1 medium onion, diced
1 potato, peeled and diced
Water or chicken stock
1 pint heavy cream
6 T butter
3 cans baby clams, drained (yes) and rinsed (maybe?)
salt and pepper
Sourdough bread bowls – to serve in

Instructions:
1. Add carrots, celery, and potatoes to a small pot with water/stock. Heat to simmer.
2. Melt butter in a larger pot.
3. Add onions. Cook to translucent.
4. Add clams to onions.
5. Add veggie mixture to larger pot. Add cream. Add secret ingredient, salt and pepper. Bring to simmer and cook, stirring.
6. Allow to simmer until veggies are cooked (20 or so minutes). Salt and pepper to taste.
7. Meanwhile, cut bread into bowls: cut top “cone” out, hollow our soft insides. Broil in oven for 5-10 minutes (don’t burn!).
8. Serve chowder in breadbowl.

A brief note on pictures: I accidentally saved my resized photos over my original photos (::stupid Tran::). No guarantees that this won’t happen again, but I’ll try.

A weekend of failed training…

Posted: January 10, 2010 by ncnguyen514 in Training
Tags: ,

Sunday morning.. I should be out running 14-15 miles (easy).. but I’m not. In keeping with the spirit of my failed training weekend, I’ve opted to stay in bed and blog. Actually, that sentence makes it seem like I’m being completely unproductive this morning, in terms of my training goals, but that’s not entirely true. More on this later.. First a recap of the weekend.

I was ecstatic to get out of work on Friday. Not so much because I don’t like work (that would mean years of schooling has lead to many decades of dissatisfaction and unhappiness), but that work consists of my sitting at a computer in my 8′x8′ cubicle all day, where the only sunshine I see comes from the 30 minutes I spend outside for lunch. It’s draining. Works makes me tired. Humans aren’t built to sit at a desk all day staring at a computer screen. Humans are built to be out hunting and foraging and building fires and such. Anyway… on Friday, I was supposed to get in an 8 mile run at race pace (which for me is supposed to be 9:00 min/mile, but is completely unsustainable over long distances because I don’t put in enough effort to run). At the first stride, I knew my run was doomed. I don’t know what I did over the week to deserve this, but my legs were killing me. Not shin splints (thank God!), but my calf muscles were incredibly tight and felt like they were going to cramp up right from the first step. I ended up cutting the run in half (4 miles) at an excruciatingly slow pace (inconsistent, but averaging to  11:43 min/mile).

Saturday, Minh and I were supposed to get in a 50-mile road ride. I had a funeral to go to at 12pm, so we attempted to get up early and do it in the morning. I figures 3 hours would be plenty of time to get 50 miles in (that would mean an average speed of 16.6 mph). Well.. it became very clear about 30 minutes into the ride that that wasn’t going to be achievable. I thought I was going strong, but then my legs just became extremely fatigued. I could barely spin anymore. So Minh had the great idea that we should just spin in a lower gear and work on cadence. We did that for about 20 minutes or so.. then kicked it back into gear. By the end of the ride.. I was so drained. All I had to eat was half a banana and half a Powerbar, 1 GU, and some Mototab water. I was starving and had little energy to finish the ride, but I pushed myself to get it done because I felt a little bad that Minh was just “cruising” with me when I was putting in all this effort to go a little faster. We got back to the house and Minh had drank only about 2 sips of water the whole time, and kindly told me that he “wasn’t even trying that hard.”  Here I was, sweaty, tired and starving, and Minh hadn’t even broken a sweat. ::grrr:: Worst part was that I forgot to start my Garmin back up when we turned around to head home, so a lot of the “strong” cycling that I did after the turn around was not recorded. In the end, we got about 30 miles in about 2 hours. I went home to get ready for the funeral…. and because of that, had nothing to eat until about 3pm. Trust me.. I was starving. Here’s a quick picture Minh snapped of me at the turn around (all decked out in my new team jersey!!):

And not only was I starving, but little did I realize that I was also incredibly dehydrated. All that riding with no nutrition, then heading to the funeral with no food or water, then standing outside at the cemetery with no water, then only drinking about a cup later.. it was bad news. We had some small snacks out at the cemetery once the service was done, but it wasn’t enough. Minh was kind enough (after all my bickering and yelling at him this morning about how I hate riding with him sometimes) to pick me up a double cheeseburger from McDonald’s. I still didn’t realize that I was dehydrated, so I didn’t take in much water. Only 20 minutes later when I went to the toilet did I realize how bad it was… my urine was ORANGE! Like seriously orange. It was bad news. I downed some water right away. By bedtime, my urine was an OK color again, most likely because I drank a lot of water during dinner, but this morning was another story.

I got home a little later from dinner last night than I was hoping, and didn’t get into bed until 11PM (omg.. I feel like an old person rather than a 20-something young’un). Rather than lose the precious sleep that I catch up on during the weekend, I opted to ignore my alarm clock which went of at 6:40AM to tell me to go running. I eventually woke myself up around 7:20AM because my bladder was telling me, “Tran, you better get up now or else you’ll have some serious bed cleaning to do later.” I got up and answered it’s call.. only to find that, once again, my urine was orange. Granted, not as bad as yesterday’s debacle, but tinged more orange than yellow. This is when I decided it would probably be smarter to skip the run this morning, and maybe get it in later today (after book club perhaps). So here I am, sitting in bed blogging, ate a banana, and downing as much water as possible so that nothing orange comes out of my body today.

I’m also trying to align/update my 2010 Race Schedule and Training plan with the Triathlete’s Training Bible by Joe Friel. Hopefully a little more focus will lead to a little more motivation, which will lead to vast improvements in meeting my set goals, and then perhaps exceeding the goals. ::wishful thinking:: God and Minh both know that I’m seriously deficient in the motivation department.

Also, yesterday, Minh and I watched some youTube videos about Lance Armstrong swallowing thermometer pills and Dr. Allen Lim’s (former sports physiologist for Team Garmin Slipstream, not working with Team Radioshack) tips for race nutrition. The first set of videos are entertaining to watch, but not all that informational when it comes to training. The nutrition videos are actually extremely helpful, and I would highly recommend taking a look at them. Minh and I are going to try to employ some of the nutrition tips in our longer rides and see if that helps. I’m always starving by the end of a ride, and sometimes I just can’t take anymore GUs.

Recipes to try out for workout/race day nutrition:

  • Boiled potatoes with parmesan cheese
  • Hawaiian roll sandwiches (with cream cheese, ham, and jam)
  • Rice cakes – with eggs and ham or other variants

trying to become a fish…

Posted: January 8, 2010 by ncnguyen514 in Training
Tags: ,

Does it count as a brick workout if there’s a long period of time in between the two activities? I’m not talking about hours, but like 30 minutes. Yesterday was a swim 20×50 yds with 45 sec rest and easy run 3-4 miles. Not necessarily in that order, which is why I didn’t do it in that order. The pool I go to opens for lap swimming at 6pm. I get out of work at 4pm. It just made more sense to get the run in before the swim, so that eating dinner super late. And, with it still being non-daylight savings time (or are we on daylight savings times.. I can never remember which is which).. with it getting dark earlier than I would like, I thought it would be wise to get the running done with as much daylight left as possible (especially since I would be running by myself.. around the dangerous streets of Irvine).

Once I finished my run and got changed to swim, I still had to wait 30 minutes for the lanes to open up (the pool is used for water polo practice .. before and during lap swim time – makes for interesting practice when you have to dodge balls sometimes). So.. after watching kids tread water for 30 minutes, I got to swimming. Surprisingly enough, this set of 20 laps much faster than the last set of 20 laps on Tuesday. Probably because I did some 100s rather than 50s and took 30 sec rests rather than 45 sec. This probably means I should up the laps per session or swim 100s rather than 50s (skipping ahead in my training plan so that I can improve my time).

I was feeling pretty good after this swim session.. until i was getting ready for bed and realized that my inability to bilateral breathe is causing intense pain on the left half of my back. It’s an awkward area to have muscle pain because it’s difficult to stretch and you can’t really reach it to massage it out (just below the shoulder blade, close to the spine). I was able to sit in dad’s massage chair and get to it a little bit, but still went to bed with slight pain. Had to sleep on my back all night because rolling over to my side just aggravated it. Woke up this morning still in a little pain.. hopefully will be able to massage it out later. For now.. I get to sit at a desk all day in anticipation for the weekend.. YAY FRIDAY!!! probably a good time to focus on posture. It doesn’t hurt is I sit up straight.

My subscription to Triathlete Magazine finally came in the mail yesterday.. and.. **drumroll please**.. it came with the 2010 Official Ironman/70.3 Event Guide. Haven’t had time to go through it much yet, but I did see that there’s an article in there about strength training for swimming, which I will be adding to the training schedule.

1. Chin-up with bent knees
2. Medicine ball dip
3. Close grip lat pulldown
4. Reverse push up
5. Swiss ball push up and knee tuck 

Granted.. I probably won’t be able to do that many to start with, since I have very little upper body strength (and very little overall body strength now that I mention it)… but I’m sure someday.. in the hopefully not too distant future.. I’ll be able to show something for all this training.