My training plan for this week -

WEEK4
Base building

Monday
Run - 30 minutes.
Strength training - quads, hams, glutes and calves:
frog squats 2x15, dumbbell squats 2x15, walking overhead lunges 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.

Tuesday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike -  30 min, 90+ RPM.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 30 minutes, cadence.
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - chest, arms, shoulders.
push-ups 2x15, chest presses 2x15, incline lateral raiserear delt pull 2x15, lying lateral raise 2x15, one-armed cable row 2x15.
Core -  2x20, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 30 min, 90+ rpm.
Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 30 minutes.
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - back, leg (outer, inner, glutes).
bridging 2x15, floor hip extensions 2x15, seated machine hip abductions 2x15, kneeling side kicks 2x15, machine adductions 2x15, cable hip adductions 2x15.
Core - the hundred 2x, seated broomstick twists 2x50.

Sunday
Bike - 30 min, 90+ rpm.
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core -  top to bottom woodchopss 2x15, crunches 2x30, Russian twists 2x15.

Breakfast is a chaotic affair in my home. The five-year-old complains that all I ever serve is yucky oatmeal while the seven-year-old is gleefully telling me how much he loves it. Matt is intent on making the perfect cup of coffee while I am frantically trying not to miss my 30-minute post-workout window.

By now, I am sure you are aware of the sacred one-hour post-workout period, with the first 30 minutes being the crucial sweet spot. This is when your system becomes a nutrient sponge, soaking up every bit of goodness from the food you put into it. All of us are racing the clock, trying to rehydrate, give our muscles the protein needed for repair and further building, and replenish lost glycogen stores. Lately, I've been trying to become more efficient in my race to this golden finish line.

I, because of my background, know how relevant quality food is to my training and performance. You can't reach your best on french fries and coffee, no matter how hard you train. And although some instant meals may be a good quick grab and go, they can never replace real food. Likewise, jelly sandwiches and bagels, as still recommended by some well-meaning triathlon coaches, may get you to diabetes faster than your intended goal...

Here's what I'm thinking. Usually, I am at the gym by five in the morning, so a quick, light bite is all I can deal with before I go. I've told you about my granola bars before (recipe at Greenmarket Diva); that's what I have. I also load my water bottle with some chia seeds (I keep them soaking overnight), ionized minerals, sublingual B vitamins and a teaspoon of raw honey.

When I come home, I usually have eggs, greens, and a sweet potato or some squash or slow-cooked oatmeal loaded with butter and cream (okay, yes, I have coffee, too). As the seasons change, the food will change, but the idea will remain the same — light, easy to digest and bursting with replenishing nutrients.

My training plan for next week -

WEEK 3
Monday
Run - 30 minutes, keeping within my aerobic threshold.
Strength training - quads, hams, glutes and calves.
Core - top to bottom woodchops 2x15, crunches 5x30
Stretch 15 min.

Tuesday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Bike - 7 miles, 90 RPM
Core - 2x15 hanging leg raises
Stretch 15 min.

Wednesday - day off

Thursday
Run - 30 minutes, cadence
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Strength training - chest, arms, shoulders
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.

Friday
Bike - 7 miles, rolling hills
Core - 2x60 side crunches, 3x1 min plank
Stretch 15 min.

Saturday
Run - 30 minutes, accels
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Strength training - back, leg (outer, inner, glutes)
Core - 2x20 45 degree leg raises/leg lifts, 2x50 broomstick twists

Sunday
Bike - 7 miles, 90 RPM, intervals

Who knew that spending a couple of days in bed reading Tom Sawyer with a sick seven-year-old could be so exhausting? Adam, my older son, had the flu. Don't panic... despite what the media says, flu is a normal part of human existence. I'll even tell you how I got him to recover after only two days. I realize it is a viral infection, and I know that you were told there is nothing you can do about it. Don't believe everything you hear, it's not always true... in fact, I could be lying to you right now...

How do you know it's the flu? Easy. Suddenly, your fever is over 103, you have a wicked frontal headache and your nose is not stuffed. Those are three fail-proof early symptoms. If all three check out, do the following. (By the way, you should always keep these remedies at home just in case.)

Probiotics, Oscillococcinum and Black Elderberry Extract along with daily doses of Vitamin C and D are my big guns. Homemade chicken soup, bedrest and plenty of fluids are also a must. If you want to get the full list of helpful remedies, you'll have to sign up for my newsletter.

Oh, and don't expect the flu shot to save you — it doesn't always work. Need proof? Here you go...

Archives of Pediatric and Adolescent Medicine
Cochrane Database of Systematic Reviews
American Journal of Respiratory and Critical Care Medicine

My training plan for this week -

WEEK 2
Monday
Run - 30 minutes, keeping within my aerobic threshold.
Strength training - quads, hams, glutes and calves.
Core - top to bottom woodchops 2x15, crunches 5x30
Stretch

Tuesday
Swim - 5x150 yards, keeping within aerobic threshold, 1 minute rest between
Bike - 7 miles, 90 RPM
Core - 2x20 45 degree leg raises/leg lifts
Stretch

Wednesday - day off


Thursday
Run - 30 minutes, cadence
Swim - 5x150 yards, keeping within aerobic threshold, 1 minute rest between
Strength training - chest, arms, shoulders
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch

Friday
Bike - 7 miles, hills
Core -  2x60 side crunches, 2x20 lying side bends
Stretch

Saturday
Run - 30 minutes, accels
Swim - 5x150 yards, keeping within aerobic threshold, 1 minute rest between
Strength training - back, leg (outer, inner, glutes)
Core - 2x20 45 degree leg raises/leg lifts, 2x50 broomstick twists

Sunday
Bike - 7 miles, 90 RPM, intervals

Ch-ch-ch-chia! Remember those toy/plant experiments? Who knew that we should have been licking the seeds off the sheep instead of growing them? The Chia seed is the coolest superfood, especially for long workouts and races. I am not a fan of gels and sports drinks, though they may be a necessary evil sometimes. Those of you who drink Coke mid-race really freak me out, but that's a discussion for another day.

Check this out - Chia means "strength" in Mayan. This is one of the best superfoods for endurance athletes. Stop reading now if you hate lengthy explanations... just know that it will keep you hydrated, maintain your electrolyte balance, boost endurance with a continuous supply of carbohydrates, help protect against tissue damage and greatly reduce that pre-race sour stomach — all in a time-release fashion.

Chia is an excellent source of omega 3s — which means that it reduces inflammation (think of those torn muscle fibers) and minimizes exercise-induced oxidative stress (major contributor to most degenerative diseases). These seeds absorb ten times their weight in water, and slowly release it once in your system. This is a great way to keep hydrated and maintain your electrolyte balance without having to worry about inducing hyponatremia. Carbohydrates in Chia are absorbed into the bloodstream slowly, providing an extended source of energy. Chia seeds are notably high in hydrophilic colloids, a gelatinous substance that is the underlying element in all living cells. It stabilizes blood sugar levels, eliminates gastric distress, improves digestion and enhances nutritional absorption. They are also a great source of complete vegetarian protein (approximately 20%), calcium, magnesium, vitamin C, and soluble fiber. Basically, they beat out any prepackaged gels hands down.

So, how do you use this magic superfood? Drop a tablespoon or two in your water bottle and shake, then shake again in five minutes. Allow to stand on the kitchen counter for 10-12 hours.

When you drink this mixture, you will find that your water has become a gel -  hydrophilic colloids at work. I like to add a teaspoon of raw honey, and a dropperful of ionized minerals to my Chia seed gel as an added insurance policy.

Want to know more about raw honey? Take a look at what the Greenmarket Diva has to say about it.

Dear Lonely Guy in the Next Lane,

I know that I must look really interesting with my swimming goggles, nose clip and red, white and blue Supergirl bathing suit, but really, I am here to swim. Please know, however, that I love to hear about your struggles growing up and how the neighborhood has changed. Your neighbors do indeed sound like assholes and I understand that you find the baby next door irritating. I am also immensely grateful for all the swimming tips; I didn't realize that my wrists were too limp. And I really freakin' appreciate your concern that training for a triathlon may just be too much for me. Thanks. What time are you here tomorrow?

So, the holidays are done, and I am back in New York. I am happy to report that my running and spinning went well — mostly because of Strands.com. That's where my training log lives and where I get my inspiration to keep going. Some of the runners on there are covering as much as 20 miles a day, so the dinky little pathetic two-mile runs I've been posting suddenly don't seem all that impressive anymore. So, I am now pushing myself harder. Yeah, yeah — chalk it up to my super-competitive personality or low self-esteem... whatever. All I can say is that I ran 10K while I was in Florida, which is a lot for me. All so I could brag about it on Strands!