A New PR

I finally caught the "Sh*t Triathletes Say" videos one night this past week. I like Melanie McQuiad's the best. Funny chick. Yesterday I was cracking up because at one point in my ride I said to myself, "This is a new PR for me!"

The PR? Sustaining a 2-3 mph average on the bike for an extended period of time. Ha! Sounds pretty bad right? Well that's what happens when you try and climb Saddleback Mountain in OC for the first time in your life on a mountain bike and the winds are so bad that you're getting thrown off your bike.

It was a blast.

Sucks that we had to turn around so soon into the ride, but we'll be back soon again to get up that 9-mile route of relentless climbing. Good times!

An "Epic" New Year's Weekend?

I make a point to appreciate where I live every day. I'll walk across the the street to the beach for a quick chill-out session to take in the fresh air and sights even if for just 10-15 minutes, and I'll also head over to catch some breathtaking sunsets. January has been exceptional...

So far that's been the theme of 2012: In a life that's always go-go-go busy-busy-busy, I make sure to 1) appreciate the small things, and 2) take breaks and rest when necessary. I got a good dose of #2 in particular on NYE weekend....

In the past I've been known to do an epic workout on January 1 (well, after my SDSU days that is). This year I had the same thing planned. The BF and I took a last-minute NYE trip to Paso Robles for some bike riding, wine tasting, fine dining and relaxing. I had visions of this perfect weekend in mind... so you can only imagine what really happened: That perfect weekend didn't happen! No, the BF and I didn't break up or anything extreme like that. And no I didn't get too drunk off wine and make a fool of myself.

Instead, my body decided it had had enough exercise in the past 2.5 weeks and decided to shut down. It was crazy. I've only reached that point of "breakdown" a few times. It's during these "lows" where the best lessons are learned (I'll get to that soon). As an aside, in this recent episode, the breakdown was not a result of chronically overtraining. Nor was it a result of too much too soon. I've been gradually building bike/run mileage even before I started with my coach, and lately we've been seeing how much I can do. I'd been going strong, loving each session, and the miles just kept getting easier to lay down.

On Thursday before NYE weekend the signs surfaced that rest was necessary. I finished my run that morning feeling abnormally tired, depleted and drained despite good nutrition, etc. I bagged my workout the next day in hopes for a rebound over the weekend. So Saturday, in Paso, we headed out on a long route that I'd mapped out prior. Body. Didn't. Respond. It's like my body just said, "F you, head back home and chill out." I fought the urge with my "epic" weekend in mind thinking I'd be able to break through that feeling, but it wasn't happening. I was sad. There may have even been a tear or two. Poor BF, right? But how often do we get to ride on uninterrupted roads in beautiful wine country?! Never!

The breaking point on the ride was when I was not able to climb a hill that otherwise would have been cakewalk on any other day. I decided it was time to cut it short and head home. The total ride was a fraction of what I'd planned and I was pretty emotional about the situation. But what are you going to do?

After a very mellow NYE celebration (what I would have preferred regardless of my situation) on January 1 there was the opportunity to yet again ride some epic routes. But I knew better and took a rest day. Although upsetting at the time, in a way I was happy with my start to 2012. I'm a smarter athlete. I know to listen to my body, and when it really needs rest, I'll give it that rest. I didn't try to push through and still ride, which I know would have set me back further -- that's how chronic overtraining begins.

You might be saying, "Well wasn't it dumb to push yourself to the point of 'breaking down' in the first place?" I argue: No.

First off, it was an acute episode. The tiredness hit Thursday, I couldn't push further after that so I rested, and I was back to my normal self by Monday/Tuesday-ish.

Secondly, this is how good lessons are learned. It's important to find your limits in training, safely. How do you know what you're capable of doing unless you try? That said, I don't think it's smart to continually push the envelope and dig yourself into a state of extreme fatigue over and over and over, but I do think it's important to push your body, figure out your limits and then work with that for future training. Next time you'll probably be able to go further and smash old limits! This gets tricky, though, and you have to play it smart, aka rest is a vital component to the equation. In my case, for example, we still followed up my "dead weekend" with a recovery week. And, ya know what? I'm more than 100% back to normal now and training like I should be.

Anyways, that's my epic New Year's for ya :)

The good news is, I was still able to get in a little wine, a lot of delicious food, some epic sleep and quality time with the BF....

(First four pics from Thomas Hills Organics restaurant in Paso, a must!)

(Ahi salad and sweet potato fries -- fries were my comfort food after the epic fail bike ride -- at Pier 46 Seafood Market in Templeton, another must)

A stop at a cool winery
And a "joke" food... sort of (still tasty in my opinion)

Here's to a smart and safe year of training & racing!

XTERRA 15k ~ Last RR of 2011

One of my favorite races was yesterday... the XTERRA Crystal Cove 15k, part of their So Cal Series. This was my third time doing the race; although this year was an entirely new course. Thankfully I got the memo on that a couple months ago so I knew well what the new route entailed. It's hard to say if it's easier or harder than the past, but overall, I'd say the new route is harder. Just as much elevation gain (1500ft) in a shorter distance and crazier hills with grades that are so steep I have to walk -- which isn't the case on the old route -- and there are more technical parts like climbing pure rocks and navigating narrow single track. That said, mile 1 and the last 4ish miles on new route aren't so bad (tough but not death) so you can make up some lost time. For those familiar with the old route, mile 1 is NOT easy and part of the last miles have some big rollers to get over

My goal for yesterday's race was to do it in 1:20 +/- 2 minutes. Predicting time based on results from past years wasn't doable due to different courses/distances, not to mention it's hard to set specific goal times on a trail race because you can't really predict your mile splits as well. What I did know was my fastest hard training run on the new course was in 1:24. So, I assumed I could shave off a few minutes if I dug deep and let that HR average to be north of 170.

I also wanted to get an AG win because that's what I did the past two times I did this race. Had to keep that streak alive :)

So a quick recap on my race: It was a blast in that crazy sadistic pain sort of way. I was well warmed up and started off hard but not too hard, i.e. I would have liked to have stayed with the top ladies but there were some fast ones (including my girl Marta!) who's paces I could not match, and I had to race my race (can't fake fitness as someone wise once said hehe). I still stayed in the top-10 range and focused on controlling the controllables.

Most the elevation gain is in the first half of the race starting at mile 2. My body felt strong and well-prepared for the 9.5 hilly, rocky miles, but I was still huffin and puffin. Some of the hills were just killin' me and I hammered up with my best effort but I didn't have that extra gear to climb them as fast as I wanted. (Time to get very specific with hill training going into 2012, right Lucho?)

All that hill climbing climaxes at mile 4.5, when you hit The Elevator, aka "the wall." First you must go descend down a steep-ass section before going up. I'm pretty sure not a single person was able to run up The Elevator (I asked around after). It's pretty insane, a wall indeed. Oddly, that was my favorite part of the race. I knew what to expect and seeing everyone else suffering up the hill with me was fun. Even walking up it I think my HR was in the mid-high 160s.

After that the uphill grades are more manageable and I picked up the pace through the finish. At mile 5, after being around dudes the whole time, I finally caught and passed a couple girls. Nearing the finish and upon the final decent I saw that my goal time of 1:20 was close but I'd need to pick it up. My last 2+ miles were in the 6's (thank goodness for downhill lol) but it wasn't enough. Finished in 1:21 and change.

That finish was definite PR for me on the new route and in the race, and it got me 1st AG -- kept the streak alive. Sweet. I also got 8th female overall out of ?

Here's the course profile. Note that middle dip/incline, that's The Elevator.

So that does it for 2011. Ending the year with a fun, great, hard effort at my favorite local running race was definitely awesome. I got a lot done in '11, and I'm looking forward to even more in '12!

How about some pics...

Finishing...
Marta, Mom and Me -- all podiumed and PR'd! Marta even got an overall podium, girl has gotten fast :)
Bonus: The one and only ER came out to play and podiumed with me! She had a great race and is definitely making a stellar comeback into sport!
High five friend!
And of course my favorite sherpa was there. He's coming off his big 25-hour race car race from last weekend and wasn't up to racing again just yet... so instead he read "I'm Here to Win" while we were running and was on camera duty:)

"So Deep" with Myorope

I've been a dedicated foam roller for a long time now. OK, I'll admit, I do slack on it every now and then because that thing can hurt, but overall I love what it does. I also use two tennis balls that are duct-taped together. So when I got word of a product that sort of combines those two things into one, I was intrigued.

It's called Myorope, and I likey! A good addition to the world of recovery as a tool for self-massage, trigger-point therapy and myofascial release.

According to it's creator, Neil, a triathlete who also strength trains, etc., Myorope was created to do what most self-massage tools can't: Target hard-to-reach spots that a big foam roller can't hone in on, and pinpoint those spots --including trigger points -- with multiple balls (that aren't covered in duct tape) vs. just one or two.

So I got a Myorope, and at first I thought, well, I have my foam roller and my tennis balls, and both seem to serve my needs, why do I need another similar device? Well besides the obvious reason that more balls are better than one (or two even) haha...

---

Here's what I like...

Myorope rolls a lot better than the tennis balls. I tend to get "stuck" on tennis balls.

The size of the balls -- size of a lcarosse ball -- is ideal and they dig into you well. Tennis balls are just a little too small and, for me, it's like I'm just sitting/lying on the floor, negating their effect. If that makes sense.

It actually conforms to the area I'm rolling and makes it easy to target a muscle or muscle groups.

Way more effective on my back than foam rollers and tennis balls. As validation of that: My boyfriend who has had back issues says he loves the massage and relief that Myorope provides.

Surprisingly works well on the IT Band (thought it wouldn't be tough enough).

Gets my hamstrings better than foam roller/tennis balls.

Easy to store compared to foam roller (think: travel).

Better looking than a clump of duct-taped balls (a good conversation piece too*).

Cheap ($15-$25 depending on your ball # preference).

---

On the flip side (just so I don't sound like a total infomercial)...

I still think a foam roller is better on IT band and calves.

If you're supine (face up) or sitting and want to roll out muscles like your quads or calves, then I think products like a runner's stick are better at digging deep than Myorope.

Foam rollers, tennis balls and like products (i.e. TP Therapy) will still do the job. Heck, we even have yoga mats wrapped around large PVC piping and that works! Myorope just might be better in certain areas.

---

Final Word

Overall, I would definitely recommend Myorope to any of my clients of triathlete friends. It's innovative and really is able to target certain areas unlike tennis balls and foam rollers, with the added bonus that it rolls really easily and so on.

*I won't lie, when I first got my Myorope my boyfriend and I had a good laugh. The product looks similar to something else that exists in this world, just a lot bigger version of it. If you know what I'm saying, then get your mind out of the gutter ;) And, no, for the record, I don't have that undiscolsed "other" product!

Trotted

Turkey Trot was super fun. Definitely not as cold as I was expecting nor did it rain like the rumors were saying, so I think the 12,000+ participants were happy. I had a great morning, except the ~45 min downtime in between the 10k and 5k standing in sweaty (thus freezing cold) clothes. I brought a change of clothes but didn't think I'd have time to change with all the chaos and getting back to the car blah blah, even though I did (oh well), then I dabbled with running in between to stay warm but didn't... never mind.

My 10k was a pleasant surprise; I PR'd (more on that in a few). The Dana Point Turkey Trot is a fun, flat run around Doheny Beach and Dana Point Harbor, and it seems they finally have it figured out so the whole race isn't just a giant traffic jam. Good amount of out and backs so you can watch all the other runners, you always see some entertaining stuff -- this year there was a Santa and reindeer ensemble of about 8-10 people roped together in uniform, jingling along. Uh, that does not sounds fun for 10k!

My mom was out their running too, and damn she's in the best running shape I've ever seen. Her current 10k PR before yesterday was 50+ minutes, which she shattered yesterday with a 47:xx (7:36 pace). Unbelievable! John was also out there running too and PR'd in the 10k as well as the 5k!

My 10k ended up being a PR too: a 42:48 and a sub-7 average pace, a first. From the get-go the legs were turning over nicely at a ~7:00 min pace. Heart rate was responding well too, and overall I just felt good, so I rolled with it (original goal was more of a 7:15 pace). I ended up negative-splitting into the 6:50s toward the end, and the HR went up a bit, but that still it didn't leave me trashed. Once I knew a sub-43 was possible there was no problem kicking it up a notch. The annoying thing was, when I crossed the finishline my Garmin had me at 6.15 miles or something. So a bit short on the course. Wish it had been a true 6.2. As such, average pace on my Garmin was a 6:59 pace, but the official race results will probably show a faster pace. Regardless, I'm still happy that I had that kind of speed in my legs.

For the 5k, after all that downtime and getting cold then trying to warmup in a jam-packed corral (not possible), my goal was to simply go 7:30s +/- 10 sec. More of a cooldown run with a lower HR. The 5k course ended up being a little long according to my Garmin (3.16 miles), go figure, and I finished in 23:30 or something.

After that we did the kid's 1-mile run. Loved the good vibes of that! Our 5-year-old that we ran with did a 11:55 mile, not too shabby!

Then it was onto the eating (after the post-run nap). Good times x2 :)

Trotting Along

I've recently starting ramping up the run miles again, and things are going along well. I enjoy running, and I'm OK at it, but not as good as I want to be/can be. So in 2012 one of main main goals is to become a better runner... get that discipline more up to par with my bike (yes, beth, your last comment was spot-on). Then maybe in 2013 then I can focus on becoming a swimmer ;)

Tomorrow I'll be getting in about 10+ miles of running before we feast. Doing a local Turkey Trot 10k and 5k (double whamy!)...oh and the 1-mile kid's race too, with a cute little 5-year-old I adore. I don't have any mega 10k/5k PR goals because I haven't been training for that kind of speed. The plan is to WU well then go hard-ish in the 10k (shoot for ~45 minutes), then the 5k will just be extra mileage filler. It might rain and that downtime between 10k and 5k might suck.

After trotting, it's on to TWO thanksgivings. Yikes! Wish me luck in the self-control department! I need to start thinking about losing those post-IM lbs I've put on. But tomorrow's not the day to worry about that, at least the runs will help ease the damage ;)

That's all I have for today. If you want to hear more from me, and you haven't checked out any of my Endurance Planet podcasts, now is the time... my "Ask the Ultrarunner" show with Lucho is going really well and is getting a great response from listeners. Here's this week's hour-plus episode full of good info!

And not to discount the other shows (because I love them all)... here are a couple other recents...

Interview with Ian Adamson on Adventure Racing, Running Mechanics

Sports Nutrition with Ben Greenfield

PS - Who else is getting in some killer T-day workouts?!

New Coach For Me!

Yup, I finally made the move to hire a triathlon coach for myself. This is something I've wanted for a really long time, especially as a coach. I devote so much time to my athletes and their training plans -- thinking about them, writing them, talking about them with my athletes, etc., etc. -- then when it comes to me? I just sort of wing it based on what I know. It's worked alright so far. Thankfully I'm an intrinsically motivated person so it doesn't take much to get me to SBR.

But as a coach, I see the value in having a coach. I think it's important to have someone else's perspective on your training and racing. It provides an objective point of view that one's self can't fully achieve, and it's someone with whom you can collaborate. Not to mention a coach, at least a good coach, will also be part psychologist -- because we all know triathlon goes deeper than just swim, bike run -- among other roles.

There are lots of other deep, thoughtful reasons I could list on why it's great to have a coach and why I want one... but for time's sake, the bottom line is, yes, I do want someone else in charge of assessing my needs and goals, writing the plan, analyzing my data, giving feedback and so on in effort to get me faster. I'll worry about my athletes in the meantime! It's really a win-win for all parties involved :)

The thing is, I'm picky. Not surprising. I want someone who shares a similar philosophy and outlook on this job. He/she doesn't have to be exactly like me, but we can't but heads. I've had my feelers out for a while now, and I just haven't found that person. Then recently I started a new podcast over at Endurance Planet and was introduced to this guy. I knew of him, I've read his blog and was excited to start chatting with him on a regular basis. After recording a few episodes, the seed was planted... I had a good feeling that this guy might be the coach I've been looking for.

So I asked him.

And, now, I got me a coach -- Lucho!

What do John Lennon & I Have in Common?

I've been totally MIA lately, but that's because I'm working my buns off, enjoying good people in my life, taking naps, watching the sunset whenever it's not cloudy, etc :)

But you can expect to hear A LOT from me again in the future. I'm planning to start a new website and have lots of other stuff floating around in my head.

In the meantime, just wanted to share something that I hold true to my heart, and apparently I have this in common with John Lennon. The one thing I need in life, the thing that drives me, is HAPPINESS. What good is anything in life--sport, travel, relationship, job--if you're not happy?

That's why I do what I do.

RR: Sprint Triathlon? Sure, Why Not...

As a coach, I'm normally not an advocate of last-minute races being added to the schedule. I like to have rhyme and reason to a race schedule, and time to work toward a race or at least prepare, whether it's an A or C race. Being random isn't a good plan. But, there are asterisks to that. I think there are cases where it's OK to be sporadic and do something last-minute for fun and within reason....

On Friday night I found out I'd be doing a local sprint triathlon Sunday morning. I haven't raced in about two months, nor have I really been doing what you'd call specific "triathlon training." But what the heck?! I'm still in shape and a sprint would just be a fun, hard workout in an environment that I love being in... And, yes, I've still been riding my bike (mostly slowly), running a decent amount and strength training a lot. But swimming, I have not been doing. Maybe three swims since Canada. (Giving the shoulder some time to rest and heal.) That all said, I would never jump into a big race like a half-Ironman or more given where I'm at, nor would I advise that for someone, but I knew a sprint was safe and OK in the condition I'm in.

I can't forget to mention the other two big attractions for doing this race:

One: It was going to be the first triathlon for an athlete I coach and I couldn't miss that. Heck, I had been planning to be at the race long before I knew I was participating! She and I practicing ocean swimming last week in Laguna....
Two: My boyfriend was doing it too so we'd get to race each other--I mean "race together"--for the first time :)

~~~

Sunday morning the alarm went off at 5 a.m. At that moment racing didn't seem like such a good idea, staying in bed did, haha. But once we got going I was amped, and rightly so: The Kring and Chung Newport Beach Sprint Triathlon has been going on for 34 years and is a very well-run race on a fun little course. The race organizers and volunteers are amazing, lots of goodies pre/during/post race, and of course some fabulous prizes! I did it back in 2009 and got 1st AG, I think (I just remember the gift certificate I got for El Ranchito Mexican Restaurant - score!).

As we drove to the race site, I chowed down some oats and thought up my oh-so intricate race plan: GO hard and make it hurt. Don't let up until the finish line.

And we were off.....

Swim
After spending the better part of the morning with my athlete getting her all squared away, my wave went off in the foggy, chilly weather at just after 7 a.m. The water was warm but tasted like ass. It was nasty, not as nasty as Mission Bay, but still gag-worthy. I felt pretty decent on the swim but had no clue what pace I was potentially holding, swimming itself felt foreign and like I had lots of kinks to work out. All I knew was my HR was high--due to inefficiency and lack of training on top of still trying to "go fast." It was a 1/2 mile and I got out at 15:xx and change, at which point I tripped when standing up--smooth! Not all that concerned with the swim because what can you expect when you don't do a sport for two months and then try to race? It's just too bad they had to add the run back to transition to our swim time, making us all look even slower ;) On a positive note, the shoulder felt fine, yippee!

T1
Nothing special except I messed up my watch. Funny that I can get the Garmin to run smoothly for a whole Ironman, but I mess it up in a sprint.

Bike
In addition too fog, it was misting out so I remained soaked the entire race; the drowned rat look was a very good look for me, let me tell ya! ;) The roads were kind of slippery, but thankfully the course wasn't too technical or sketchy so you could still hammer. It was mostly all flat along Newport Back Bay with one steep hill that you have to do twice (two-loop course).
I saw the BF and my athlete, and the both looked smokin' fast so that made me happy.

I was having derailleur/chain issues and decided to stay in the big ring up the steep hill out of fear of something messing up from switching between small and big ring. Yup, that pretty much fried my legs, but I went without any mechanicals so I was content (like I said, offseason, so not doing much bike maintenance thus derailleur/chain issues that weren't fully fixed pre race lol).

Other than that, I spent most the ride passing people, especially on the second loop, and reminiscing on the olden days.... Flashback: I first started riding Back Bay when I was 3 or 4 and on the back of my dad's bike, we'd ride that trail weekend mornings to go pick up donuts. Great memory but WOW, times have changed. I don't think my dad or I have had a donut in years, and now I was racing on that road like a madwoman haha.

Finished the bike in 43 something, about a 21 mph average. I know me, and I should have been faster, but whatever.

T2
All I gotta say is I need to work on bike dismounts for racing from here on out. At least my hideous dismount is accompanied by a smile :)

Run
I've been doing some run intervals with my strength workouts at the gym and I'm training for that Xterra trail race, and based off that I knew I could pull off a sub-7 pace for 3 miles. believe!

When I started the run I noticed I was surrounded by only men. Hm, doing alright I guess. A couple spectators then gave my splits on how far back I was from the lead women, and how many were in front--to my surprise, only three were in front at the beginning. At one point I ran my way to second, but then got passed by the eventual winner and sat in third.

I felt really good on the run. By that, I mean it hurt, but 6:40-7:00 pace was doable. I had a couple people yell to me that my form looked good, which must have been in stark contrast with the drowned rat look I still had going on in the wet weather. Then this older guy said the funniest thing as I passed him: "Ya know, in my day, it'd be inappropriate for a young girl like you to pass an elder like me...." or something like that. I said "you're funny" and kept running.

Those 3 miles went by fast... I ended with a little sprint down the finishline, and my run time was just over 20 minutes, a 6:45 average pace. Nice.

Finish
I never caught my BF, which I had contemplated trying to do being that he started two waves before me, but I was close! I still beat him overall though hehe... granted he did swim and bike slightly faster than me. Even though my overall time was faster, I have to say this guy is a total stud: It was only his third triathlon ever (first was in July this year), and he finished top-10 AG for the first time! He'll be an animal in no time!

Annnnd: My athlete who was doing her first tri also finished in style, going faster than the predicted goal time and earning 7th in 35-39 AG! Can't beat top 10 for a triathlon debut! Best part, she can't wait to do another one!!! Happy coach :)

I managed to pull off 1st AG, which was a pleasant surprise. I thought I had secured 3rd overall female, but turns out there were a couple older women in the wave after me who beat me by about a minute when all was said and done. Oops! Never forget about the waves behind you, not to mention the superb ability of the veteran women of the sport! Yowza! That said, it was still fun during my run when I thought I was "racing" for the overall podium :)

Podium.... who's the bum in the beanie?! I mentioned this race has good prizes... this year another gift certificate for mexican, TYR gear and a flat of bottles of a new, healthy drink!

Oh, and I got another gift certificate to the same Mexican restaurant for earning 1st AG. Guess what I did last night.... Margs and Mexi!

We might be headed to Catalina in a couple weeks for another round of hurt! ;)



PS - BIG thanks to John's sisters for coming out to the race and taking pics!

Spaghetti Squash & Shrimp Saute

As offseason goes, we normally tend to indulge in all those things that, for the most part, we stayed away from during intense training. I know I've loosened up with my diet, sleep habits, social calendar... and the list goes on. It's healthy to let loose a little and enjoy new things. Heck, I've even replaced most my swimming with surfing!

Anyways, while it's good to indulge, it's still important to keep up with healthy, wholesome eating. So today I wanted to share a yummy dinner recipe that won't leave you feeling weighed down after you eat it, and is a healthy balance of protein, fat and carbs. The recipe is based off a pasta dish I found on Eating Well. I made it into a gluten-free, grain-free dish that is boyfriend approved (and he's a tough critic, being that he isn't gluten free and eats everything under the sun lol. He really seems to like my healthy cooking though, yay).

Spaghetti Squash & Shrimp Saute

Ingredients

• 1 spaghetti squash
  
• 12 ounces or one frozen bag of shrimp
  
• 1 bunch asparagus, trimmed and sliced
• 1 large red bell pepper, sliced
• 1 cup fresh or frozen peas
• 1-2 cloves garlic, chopped
• 1 - 1 1/2 cups greek yogurt
• 1/3 cup mushroom soup (I sort of eyeballed this to be honest)
  
• 1/4 cup chopped flat-leaf parsley
• 3 tablespoons lemon juice
• 1 1/2 teaspoons salt
• 1/2 teaspoon freshly ground pepper
• dash of red pepper flakes (optional) -- we like spicy!!
  
• extra-virgin olive oil / spray evoo

Directions:

Preheat over to 350. Cut spaghetti squash in half and spoon out the seeds. Place each half, flesh down, on a baking sheet and fill with a layer of water. Put in oven for about 60 minutes or until you can easily stick a fork through it (will depend on size of squash, oven, etc).

In a large skillet, saute shrimp, bell pepper and peas with EVOO and 1/2 the little lemon juice. For asparagus, I quickly steamed mine before adding it to the skillet with the other stuff, but you can add it in with the veggies if you want it more crispy.

In a separate bowl, mix yogurt, mushroom soup, rest of the lemon juice, salt, pepper, garlic, parsley and any other seasonings you'd like. Add the yogurt mix to the shrimp/veggie mix, and mix well. ***Note on greek yogurt: the amount you use will vary depending on how much spaghetti squash you have and on how thick you want your cream sauce.

Last but not least, when spaghetti squash is ready, remove flesh with a fork and add most the squash to the skillet with all the shrimp, veggies, etc. You might have extra spaghetti squash, again, it just depends how you want to ratio your ingredients.

Let everything simmer together for another 5-10 minutes before serving.

Sorry I didn't get more pics of the cooking process! Plus, I think the flash on my camera made it look less creamy than it really was. Weird.