Unfit Chick

Timing Your Workout Fueling

2011-12-08T10:32:00.001-05:00

So far, I haven't arrived at training without my bike, running shoes or a swimsuit. I did forget my googles once, but that fact wouldn't illustrate my point. Have you ever done that? Have you ever gone for a run and forgotten your running shoes? I know, stupid question. So, what did you take along to fuel your run?

If you routinely ignore fueling your workouts, you are like an amazing sports car with all the gagets and an empty gas tank.

Pre-fueling: what to eat before you workout
This is the key meal for topping up your energy reserves.

3 hours before: full meal

Lots of carbs, some protein, a little fat
Take digestive enzymes; they’ll help you digest faster and assimilate nutrients more efficiently

1 hour before: liquid meal

Smoothies, soups and other liquids

within 30 minutes: water and simple carbs

Coconut water
Gels (if you must)
Raw, unfiltered honey

Fueling during training
This will keep you from hitting the wall and underperforming. It is your secret weapon.

90 minutes or less

Water and simple carbs
1 gram carbs per 1 minute of exercise

90 minutes to 4 hours

Focus on electrolytes: sodium, chloride, potassium, magnesium and calcium

Fluids

Up to 24 oz per hour, depending on sweat rate

Carbohydrates

Start replacing carbs from beginning of session
1 gram per 1 minute of exercise
Protein
4:1 carb-to-protein ratio

Re-fueling: what to eat after your workout
This meal is critical to recovery and improves your ability to train consistently. This is also your carb-loading opportunity.

Right after: water

Start replenishing your fluid losses immediately. If you are getting headaches after workouts and races, you are dehydrated.

Within 15 minutes: carbohydrate

Raw honey, fruit or starchy vegetables in liquid or semi-liquid form

Within 30 minutes: protein+carbohydrate snack

Up to this period your insulin response is doubled = more stored glycogen
Think smoothies, soups and other semi-liquid meals. Otherwise, chew well.

Within 2 hours: large protein+carbohydrate meal

4:1 to 3:1 ratio of carbohydrate-to-protein (more protein if you are recovering from an injury or looking to build muscle)

If you want real performance, use real fuel.

2011-12-07T11:49:00.001-05:00

Fueling Your Workouts

A couple of days ago, I conducted a talk at the Sports Center at Chelsea Piers on athletic nutrition and fueling. This is a favorite topic of mine because it’s much too often ignored by most people who aren’t elite athletes. Personally, I think it's crazy to put stuff in your body if you don't know exactly what it is. Is it food? Is it not food? You don't know? Well, guess what ... the one hundred trillion cells that comprise your body don't know either.

100,000,000,000,000 cells—each is made with whatever you put in your mouth.

Words I live by: If you want real performance, use real fuel. This is universal; how well do you think your plants would do on a sports drink? What about your dog?

Here we go—Real Sports Nutrition 101:

Nutrients: what they do and what they are
Water

Dehydration is the main cause of underperformance.
Find your sweat rate and rehydrate accordingly during workouts.
Sip water throughout the day, and don’t bother gulping down an entire bottle when you are thirsty; it will go right through you (think of trying to water a dried-out plant).
Juice, tea, soup, vodka and cleverly-named water-type beverages are not water. Even the ones that tell you they’re smart.
Cold fluids are absorbed more slowly. Your body heats them up before they are assimilated, thus using up energy reserves.

Carbohydrates

These provide energy for muscle contractions and short, intense bouts of exercise.
Carbohydrates are sugars and starches occurring in food. They are broken down and stored in your muscles and liver for energy.
Starchy/high-carb foods:

Fruits and vegetables
Bananas, plantains, sweet potatoes, pumpkins, rutabagas, winter squashes, beets, parsnips, potatoes, taro
Legumes, peas and beans
Grains

Non-starchy/low-carb foods:

Greens, most vegetables, berries, peaches, nectarines, watermelon, cantaloupe, honeydew melon, apples, apricots, papaya

Fats

Main fuel source for long duration, low-to-moderate intensity exercise (endurance sports, such as marathons, triathlons and watching TV).
Aid in accessing stored carbohydrates.
Need to be consumed away from meals that surround the workout. In other words, eat fats when not directly fueling a workout.
Healthy fats list:

Essential Fatty Acids (Omega-3s)
Organic coconut oil
Extra virgin olive oil
Pastured butter and cheese, especially goat, and if you are not a wimp, try raw
Fatty fish—choose carefully
Nuts and seeds—not peanuts
Avocados
Olives
Spirulina
Primrose oil

Proteins

Maintain and repair body tissues.
Very important for maintenance of the central nervous system, and, in combination with carbohydrates, are responsible for the “feel” of the workout.
Very minimally used to power muscle activity.
Incomplete proteins:

are found in most vegetative foods
lack one or more essential amino acids in correct proportions, as necessary for good nutrition and health
need to be properly combined with other foods

Complete proteins:

contain all essential amino acids
are found in all animal products, including dairy and eggs

All animal products
Dairy
Eggs
Quinoa
Buckwheat
Amaranth
Spirulina

2011-03-06T11:39:00.000-05:00

Mmmm...my lunch today. I made it last night.

Turkey Chili

1 tablespoon butter or lard (fat stores toxins, so make sure you buy from an organic farmer)
2 medium onions, chopped
1 cup chopped carrots
1/2 teaspoons dried oregano
2/3 teaspoons ground cumin
1/2 pound dark ground turkey (dark has more nutrients and fat, all good for you)
1/4 teaspoon chili powder (or more)
2 bay leaves
1 teaspoon salt
1 28-ounce can whole tomatoes
2 cups beef stock or canned beef broth
2 cups presoaked beans, rinsed, drained
Chopped red onion (presoak in cold water for 10 minutes to take the bite out)
Chopped fresh cilantro
Yogurt or sour cream

Preheat oven to 275.
Heat oil in heavy pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes. Add oregano and cumin; stir 1 minute. Increase heat to medium-high. Add turkey; stir until no longer pink, breaking up with back of spoon. Stir in chili powder, bay leaves, and salt and. Add beans. Add tomatoes with their juices, breaking up with back of spoon. Cover with stock. Bring to boil. Reduce heat; bake in the oven for three hours, stirring occasionally.
When the beans are buttery and tender, discard bay leaves. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over medium-low heat before continuing.)
Ladle chili into bowls. Pass red onion, cilantro and yogurt separately.

2010-10-17T14:56:00.002-04:00

Mighty Man Sprint in Montauk, NY on Saturday, October 2, 2010.

Well, that sucked. The swim threw me and it was all downhill from there.

First, I must say that I don’t ever remember being so cold. Nothing, other than racing, would ever induce me to take my clothes off in such cold, very windy weather.

It still dark when the race meeting began. It seemed to drag on and on and by the time we got into water, my body felt tight and rigid from the wind and cold. There was no time for a "warm-up" swim, not that anything would have warmed me up this morning. I was shivering with teeth chattering uncontrollably by the time I hit the water.

It was a triangular course in a lake. I expected a fast, easy swim, after all, how hard could a lake swim be? Well... Going out the wind was against us and the waves were huge. I felt like I was moving backwards instead of forwards. Breathing was difficult and in the end I used my legs exclusively nearly the whole way out. I don’t know why, but for some reason it was easier to swim that way.

I was in the next to the last wave with 25-29 year old males right behind us. It was entirely demoralizing having most of them jet ahead. It took forever to make it to the first corner of the triangle, by which time I was done. Completely exhausted and nauseous from all the water I swallowed.

The turn, made the waves hit me in the side, which made it easier to move ahead. It gave me enough of a break to be able to get my head in the right space and put my face in the water. At first, my stroke was all over the place, but by the time I made the second turn I was fine. It was nearly impossible to sight because the sun was just over the treetops and as bright as could be. I loved it. Under water I could see the rays shining into the darkness. It was beautiful. I gave up on trying to sight and just set my course at the sun. It took a quarter of the time and ten percent of the effort to make it back to the beach.

It took forever for me to transition. I’ve never felt so tired after a swim. My legs felt wooden. Shivering, wet in the cold wind, I pulled on my shoes and race top with numb fingers.

Once on the bike I felt good and was able to push myself. Hardly anyone passed me and I felt like I was moving at a good pace. Clearly, I now know that my pace was way below my ability, but at the time, it felt like I was putting in 110% effort. The course was quick and easy with a dreaded hill that never came. People were great and everyone was happy to be out of the water.

In the final mile, a woman wiped out a hundred feet in front of me, somersaulting over her bike. Tons of spectators ran over to help her, but I don’t think she got up. It was hard not to get off the bike and offer my help too. I still feel bad that I didn’t.

Dismounting was a strange experience. My legs were numb and I nearly fell over. I made a clumsy shuffle to T2, which took forever. I really need to work on my transitions.

I switched shoes — I used the Vibrams for this race. I expected to have some difficulty with them, but they slipped right on and I started the run. For the first time EVER, I passed other runners! I guess there is hope for my running yet. The whole time I maintained a steady pace, picking up a little time on the downhills. The run was super quick and I was surprised when it was finished.

I expected my swim to be my slow leg, though not as slow as it turned out to be. I am bummed at my time on the bike leg and I think I could have done better on the run, thought I am happy with my pace. I was relieved to cross the finish line, but felt beaten up and generally demoralized. This race has taught me one thing — as long as my swimming is my weak sport, the other two will always suffer.

The bright and fun part of this weekend was hanging out with Tricia. I loved hearing about her life and plans for the future. She is calm, thoughtful and very intelligent. This trip was a bit of an adventure (getting lost in a pouring rain in a town without street lights,) a reunion (running into Katherine from my first swim class), and a mini-vacation (laying out post-race on the hotel deck watching the surfers navigate the huge waves of Montauk). All in all a good finish to the season.

Swim 750m 31:43

T1 3:09

Bike 17km 43:14

T2 3:12

Run 5k 28:02

1:49:20
Overall 321/392

Mighty North Fork in Cedar Beach, NY on Saturday, July 11, 2010.

What a great race! Great weather, beautiful course and great people. For sure I will do this one again.

Swim 500m 14:50

T1 3:47

Bike 8 miles 25:25

T2 1:42

Run 3.5 miles 36:54

1:22:36

Overall 291/415

2010-06-13T21:27:00.003-04:00

The Pancake, Staten Island, NY, Saturday, June 12, 2010

So anyway, I got this scratchy throat last week and I immediately panicked. Perfect health all year, and now, just one week before the day I have been training for all these months, this? Sure enough, things went from bad to worse over the next few days. I ended up getting my ass kicked by a head cold with all the fixings — stuffy/runny nose, sore throat, brain fog, no energy — you name it, I had it. Now, some of you may know by now that I don't do meds; not even the over-the-counter kind. So, I obsessively stuffed myself with everything from the health food store, alternating between probiotics and a long list of antimicrobial herbs. Did it help? Hell no! By last Thursday I'd even begun to sound like Joan Rivers.

On Friday night I still had no idea if I was going to race. Still, I pumped up the tires on my bike, packed my wetsuit and went to bed early hoping for a miracle...

It was barely Saturday morning, 2:30 to be exact, when I catapulted myself out of bed. I have no idea why I did that, since the alarm was set for 3, but what the hell, I had to be up at some point. Can you guess what happened? I felt great! Sure, I was tired, but otherwise fine! World's easiest triathlon (and my first), here I come!

I grabbed some toast with almond butter and some raw goat kefir (don't laugh) and headed out. I loaded my bike into a taxi and made my way to the Staten Island Ferry where I met my friend Reba. This was her second triathlon, but her first in open water.

We crossed New York Harbor into Staten Island and biked to the race site, our raging adrenaline and nerves set in stark contrast against the first rays of sunrise over quiet, sleepy suburbia.

Luckily for us, we arrived early and got to pick out choice spots for transition. We leisurely chatted with other triathletes, visited a virgin porta-potty (if in your lifetime you are presented with such a rare opportunity, I highly recommend that you seize it, even if you don't have to go), and scoped out the swim site. Beautiful!

We got back just in time to get marked. My bib number was 300. Could it be more perfect?! I will crush this thing like a Spartan!

It was chilly, so I was more than happy when it came time to put on the wetsuit. Armed with tips gleaned from hours of surfing triathlon porn on YouTube, I came prepared, armed with plastic bags. I slipped them over my feet and slid right into the suit. I looked and felt warrior-like, except I couldn't breathe. Damn, those things are tight!

At the mandatory meeting, we were informed of some good news — the bike route was going to be paved in September! Presently though, we were going to have to deal with the potholes and try not to kill ourselves. The organizer was funny and easygoing, cheekily congratulating us on racing in the easiest triathlon on the east coast while informing us that the only thing that could get you disqualified during the swim would be climbing on the back of another swimmer.

We headed out to the swim start. I was in the third wave. Reba, Tricia (another friend and a super swimmer) and I watched the first wave go out. Some of them were doggy-paddling. Amateurs!

My wave was up, and as I entered the frigid water, I gave thanks for every penny I spent on that wetsuit. Except for some minor seepage through the zipper, I was toasty warm!

I found a good spot toward center front and waited for the horn. Goggles and nose clip in place, all systems go. And we were off! There was a huge rush forward and I was pulled along, despite myself. I tried to calm down and focus on my stroke, when Wham! Someone's foot landed right in my face. Ok, I'll slow down and try to find an empty spot. No such luck! Again and again I felt kicks on my head, arms and thighs. I guess this is what it feels like to be in a shark tank. Before someone eats you, I mean.

Keeping my head above water to avoid getting kicked, I tried to swim, but I was losing my breath, people were passing me by and I was gulping tons of salty water. Still, this is no time to stop... I just started! Why am I doing this again? What was I thinking?! Anyone wanna buy a lightly used wetsuit? This really sucks. The large orange buoy that signaled the end of the swim was so far off!

On and on I went, my progress painfully slow. Now and then, out of the corner of my eye, I would see someone give up and get out of the water. Oooh, it was so tempting. My goggles were fogged up, I was still terrified to put my face under water, and my neck and back were beginning to hurt. The swim was endless, exhausting and terrifying. I never expected it to be this hard! It took me 19 minutes to swim the 400 yards.

Finally, I felt sand under my feet. Lightheaded and wobbly (though ecstatic), I dragged myself to T1 as I peeled off my wetsuit. Wet, muddy, and spent, I got to my spot, pulled on my shoes, helmet and glasses, grabbed my bike and ran to the bike course.

Slippery and still dizzy, I got on the bike and promptly wiped out... almost. Somehow, I regained my balance, switched to a higher gear and started to pedal. God, that felt good! I was a bit sluggish at first, but then the voice of Mike Galvan (my tri cycling coach) came into my head and I tightened my core, pulled in my elbows, relaxed my shoulders, lowered my heels and put everything I had into it. I love biking! I'm not fast yet and I still don't clip in, but just wait 'til I do! The bike part was a breeze. I can honestly say that I enjoyed it — the wind in my face, the sound of my wheels making that whooshing noise and the rush of the speed...

The twelve miles flew by before I knew it and I was back at T2. On heavy legs, I ran the bike back to my spot. The passive-aggressive primadonna next to me hung up her bike so as to take up both her spot and mine. I shoved it over, racked mine up and took off my bike stuff. A quick drink, some raw manuka honey, and I was off for the run.

When I say off for the run, I mean on wobbly, wooden, painful legs, out of breath, and completely exhausted. (Charles, how the hell do you do an Ironman?) Anyhow, I braced myself for fifteen minutes of torture — the amount of time it takes for me to regain my legs. I promised myself a 30-second walk at every water stop — there were three.

My heart rate shot up to 169 and I had to slow down. If I go above 172, I have trouble recovering and would have had to walk the rest of the race. The first 1.5 miles were hard and keeping my form was tough. My knee started to throb and I was afraid that I was reaching my limit. This was no fun at all! I think I will have to sell most of my gear, because there is no way I am doing this again. Everything hurts, I am so very tired and I can't go another step. All this training, just to fail. I can't believe I am not going to make it...

And then I saw Reba, smiling at me and shaking her head in empathy. She's a much faster runner, but I could see her for a long time after she passed me. Somehow, I regained focus, tightened my core, relaxed my shoulders, straightened my body and pulled my legs up. Ha! My heart rate dropped to 150 and I zoomed to the finish. Where did that come from?!

At the second mile mark, I saw Tricia making her way past the first mile of the loop. She started the race in the sixth wave, 15 minutes after mine. She looked like I felt at that point in the race — tired and in pain. It's hard to remember that the run gets easier after the first couple of miles.

Can I tell you how great it was to see the finish line?! With the end in sight, I felt light, strong and oddly full of energy. 100 yards from the end, I heard "Mommy!" Matt was running along with me, with a smiling Adam in his arms. My son's face was positively beaming.

And I was done. All-out effort and an amazing feeling of accomplishment.

I still can't believe I actually did it!

Swim 400 m 19:10
T1 3:00
Bike 12 mile 43:57
T2 2:05
Run 5K 30:42
1:39:53
434/574

2010-03-13T14:19:00.000-05:00

My training plan for this week -

WEEK 10
Base building

Monday
Run - 40 minutes, zone1-2.
Strength training - chest, arms, shoulders.
push-ups 2x15, dumbbell bench press 2x15, dumbbell flys 2x15, triceps cable pushdowns 2x15, machine hammer extensions 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.

Tuesday
Swim - 4x250 yards, keeping within aerobic threshold, 2 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, 90+ RPM, zone1-2.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 35 minutes, cadence, zone1-2.
Swim - 4x250 yards, zone1-2, 1 minute rest, 100 yd warm-up and cool-down.
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 - imprint crunches 2x30, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 40 min, 90+ rpm, zone1-2.
Core - side crunches 2x15, side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 35 minutes, zone1-2.
Strength training - hips, inner thigh.
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
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling for triathletes class: 90 minutes
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core - top to bottom woodchops 2x15, crunches 2x30, Russian twists 2x15.

2010-03-01T23:43:00.000-05:00

What does a girl have to do to swim faster? It's all in the form, isn't it? Last week I tried moving my arms faster, but that compromised my form and ultimately slowed me down. In the end, my time suffered.

I am freaking out — I need to do two minutes per 100 yards by mid-April. Last night I ran into my swim coach, John Stewart, and he wants me to get there by the start of Level 2 class. Just for the record, my BEST time is 3:28/100yds.

For a while, I was hoping that there was some misunderstanding; after all, I was just out of my 90-minute cycling class and he had just finished coaching a swim class. Busy people get confused sometimes. These things happen, right? RIGHT?!

2010-03-01T04:00:00.003-05:00

My training plan for this week:

WEEK 9
Base building
2
Monday
Run: 40 minutes, zone 1-2.
Strength training —chest, arms, shoulders:
assisted chest dips 2x15, cable standing flys 2x15, dumbbell upright row 2x15, dumbbell lateral raise 2x15, cable pushdown 2x15, dumbbell tri kickbacks 2x15.
Core - 3x1 min plank, weighted machine crunches 2x20, seated broomstick twists 2x50.
Stretch 15 min.

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, zone 1-2, 90 RPM
Core - weighted machine crunches 2x20, reverse crunches 2x15, crossover crunches 2x15 .
Stretch 15 min.

Wednesday
Run - 40 minutes, zone 1-2, cadence.
Strength training: quads, hams, glutes and calves:
dumbbell side lunge 2x15, dumbbell lateral step-up 2x15, cable back kicks 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core: side crunches 2x15, side plank 2x1min, imprint crunches 2x15.
Swim - 4x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Stretch 15 min.
Thursday
day off

Friday
Bike - 35 min, zone 1-2, rolling hills
Core - exercise ball pull-in 2x15 , vertical leg crunch 2x15, Russian twists 2x15.
Stretch 15 min.

Saturday
Run - 40 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
step-ups 2x15, weighted seated leg raise 2x15, machine seated hip abductors 2x15, cable hip abductors 2x15, cable hip adductors 2x15, machine hip adductors 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, bottom to top woodchops 2x15.
Stretch 15 min.

Sunday
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling class: 90 minutes

2010-02-22T07:29:00.001-05:00

My training plan for this week:

WEEK 8
Base building- rest week
4
Monday
day off

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 30 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
Run - 35 minutes, zone 1-2, cadence.
Strength training —chest, arms, shoulders:
shoulder press 2x15, triceps extensions 2x15, machine chest press 2x15
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20, 3x1 min plank
Stretch 15 min.

Thursday
day off

Friday
Bike - 40 min, zone 1-2, 90 RPM
Core - ball crunch 2x15, ball jackknife 2x15, cross body mountain climber 2x15.
Stretch 15 min.

Saturday
Run - 30 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
seated machine rows 2x15, machine seated hip abductors 2x15, machine hip adductors 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, trunk extension 2x15.
Stretch 15 min.

Sunday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling class: 90 minutes

2010-02-15T04:06:00.017-05:00

My training plan for this week:

WEEK 7
Base building
1
Monday
Run: 35 minutes, zone 1-2.
Strength training: quads, hams, glutes and calves:
lying hip extension (glutes) 2x15, dumbbell rear lunge (glutes, quads) 2x15, dumbbell straight leg deadlifts (hams) 2x15, dumbbell standing calf raise (calf) 2x15, alternating step downs (quads).
Core: V-ups 2x15, Russian twists 2x15.
Stretch 15 min.

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
day off

Thursday
Run - 35 minutes, zone 1-2, cadence.
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training —chest, arms, shoulders:
decline push-ups (pecs, core) 2x10, dumbbell decline flys (pecs) 2x15, dumbbell arnold press (delts) 2x15, dumbbell upright row (delts) 2x15, dumbbell front lateral raise (supraspinatus) 2x15, dumbbell rear delt row (delts) 2x15.
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.

Friday
Bike - 35 min, zone 1-2, rolling hills
Core - exercise ball pull-in 2x15 , vertical leg crunch 2x15.
Stretch 15 min.

Saturday
Run - 35 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
inner thigh lifts 2x15, sumo squats 2x15, side kicks 2x15, hot potatoes 2x15, scissors 2x15, front leg lifts 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, seated broomstick twists 2x50

Sunday
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.

Bike - winter cycling class: 90 minutes

2010-02-08T04:30:00.011-05:00

My training plan for this week -

WEEK 6
Base building

Monday
Run - 40 minutes, zone1-2.
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 - 4x250 yards, keeping within aerobic threshold, 2 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, 90+ RPM, zone1-2.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 35 minutes, cadence, zone1-2.
Swim - 4x250 yards, zone1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - chest, arms, shoulders.
push-ups 2x15, dumbbell bench press 2x15, dumbbell flys 2x15, triceps cable pushdowns 2x15, machine hammer extensions 2x15.
Core - imprint crunches 2x30, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 40 min, 90+ rpm, zone1-2.
Core - side crunches 2x15, side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 35 minutes, zone1-2.
Strength training - hips, inner thigh.
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
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling for triathletes class: 90 minutes
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core - top to bottom woodchops 2x15, crunches 2x30, Russian twists 2x15.

2010-02-02T10:42:00.000-05:00

The pool was cold this morning, which made me go so much faster. I started doing 250-yard sprints today. Well, they're not really sprints because I'm supposed to stay within my aerobic threshold, also known as the fat-burning threshold, or zones 1-2. You know that I'm working on building my base, right? Well, more on that later, but basically I am supposed to be working at no more than 60-80% of my maximum heart rate. If I go over, I have to slow down.

I woke up at 5:15 to Matt's alarm, which, though blaring, is still better than the one in my phone, which seems to set itself to endless snooze reminders and will just not shut up. Because cold, pitch-dark New York winter mornings are so conducive to procrastination, I did not get to the bike until 6:30, which made me way late for the pool. The swim, when I started, went, um, swimmingly! Nice smooth strokes, steady breathing and great posture. I love gliding through the water like that—relaxed and zoned out, with nothing to do but think and count strokes. It's like a mini-vacation in my happy place.

Ahhhh. Six hundred yards and I felt great. I was taking my two-minute rest, which I happily did not seem to need at all. Everything was peaceful in the deep side of the pool—it's always quiet that early in the morning; just a few serious swimmers and a lifeguard.

I like resting my arms on the cool tiles of the wall, just over the water's edge, so I sprawled out and closed my eyes. The light tickling sensation I felt on my hands soon after was a little strange at first. It was almost as if one of my kids was gently touching my fingers. Lazily, I turned my head to see who it was. He was looking right at me, only it wasn't one of my little guys; it was a huge black waterbug.

I went under. Just sank. My heart pounding and jumping out of my chest, I gulped water in silent, slow-motion terror. When I came back up, I was screaming—loud, hysterical, horror movie-caliber screaming. Have you ever been to an indoor pool? The acoustics are wonderful. The half-asleep lifeguard fell out of his chair, jumped up and fell into the pool. The other swimmers jerked their heads up, like bird dogs looking for prey—surprised and alert.

I pulled up and was out of the pool in an instant. Secretly, I've been practicing this move for some time. It is no easy trick to pull up and climb out in one smooth motion and look good doing it. Until today, it hadn't been going well, as I am not exactly agile to begin with. But luckily, no one is ever there to watch—just the lonely guy, the lifeguard and a couple of elderly Chinese ladies. This time, however, it was different. I flew. Not exactly like a fish, and not like a bird either. A rocket, maybe. Anyway, you get the picture—I was magnificent! Sadly, I now have two water-related phobias—dead bodies and waterbugs.

2010-02-01T05:49:00.002-05:00

My training plan for this week -

WEEK 5
Base building

Monday
Run—35 minutes, zone 1-2.
Strength training—quads, hams, glutes and calves:
dumbbell side lunge 2x15, dumbbell lateral step-up 2x15, cable back kicks 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - Core - side crunches 2x15, side plank 3x 30 sec.
Stretch 15 min.

Tuesday
Swim - 4x250 yards, zone 1-2, 2 minute rest, 100 yd warm-up and cool-down.
Bike - 35 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
Run - 35 minutes, zone 1-2, cadence.
Strength training —chest, arms, shoulders:
assisted chest dips 2x15, cable standing flys 2x15, dumbbell upright row 2x15, dumbbell lateral raise 2x15, cable pushdown 2x15, dumbbell tri kickbacks 2x15.
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.

Thursday
day off

Friday
Bike - 35 min, zone 1-2, rolling hills
Swim - 4x250 yards, zone 1-2, 2 minute rest, 100 yd warm-up and cool-down.
Core - 2x60 side crunches , 3x1 min plank
Stretch 15 min.

Saturday
Run - 30 minutes, accels
Strength training—back, leg (outer, inner, glutes):
step-ups 2x15, weighted seated leg raise 2x15, machine seated hip abductors 2x15, cable hip abductors 2x15, cable hip adductors 2x15, machine hip adductors 2x15.
Core - 45 degree leg raises/leg lifts 2x20, seated broomstick twists 2x50

Sunday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Bike - 35 min, zone 1-2, 90 RPM, intervals

2010-01-24T16:06:00.003-05:00

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 raise rear 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.

2010-01-19T07:41:00.001-05:00

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.

2010-01-18T09:30:00.001-05:00

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

2010-01-16T22:54:00.002-05:00

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

2010-01-10T09:30:00.006-05:00

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

2010-01-09T15:32:00.001-05:00

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.

2010-01-07T08:35:00.002-05:00

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?

2010-01-06T21:50:00.000-05:00

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!

2009-12-23T14:26:00.004-05:00

The lights go down, the tempo of the music is building, and I am pedaling furiously. Spinning is so very cool. All those daily core workouts are paying off. I am feeling solid and strong. I breathe through my nose, making sure that the air travels all the way down below my belly button, filling the lower lobes of my lungs. It is no easy task, especially since I am also keeping my core tight and my upper body relaxed. It took me a while to be able to get all the pieces in place. You see, I have an educated hunch that the deep breathing will kick my endurance into super-turbo mode - it has to do with my parasympathetic nervous system. As a woman, I have an advantage over the guys — us girls have higher parasympathetic control over our heart rates. That's probably why we as a group live longer. I expect that continuously engaging this system will greatly improve endurance. In simple terms, I am decreasing my heart rate, lowering my blood pressure, engaging energy conservation and lowering my need for oxygen. Pretty slick, huh?

Matt's on my right, giving it his all. It's his first spin class. Out of the corner of my eye, I can see his mouth open, already out of breath. We still have 50 minutes to go... poor guy. He is not alone, though; soon, huffing and puffing can be heard from all corners of the room. Covered in a layer of sweat and completely exhausted, he hangs in there. He is a weightlifting guy, not much into running or cycling (unless he's being chased). The class is not for beginners – the 20-something, superfit instructor keeps us off the seats the whole time, resistance up and intensity high. After the class, impressed with his fortitude, she asks cheerily, "Are you coming tomorrow?" "Hells no!" he replies cheekily.

The Effect of Age and Gender on Heart Rate Variability after Endurance Training

HEART RATE VARIABILITY

2009-12-20T21:21:00.000-05:00

Dehydrated and constipated, I de-plane and head for the luggage carousels. It happens to me every time I travel – I'm groggy from the takeoff nap (it puts me out every time) and I look and feel like crap. I am here with my three guys to spend Christmas in St. Pete Beach, Florida. I know, it sounds good – warm and relaxing with barbecues, sunsets and lots of time on the beach. We come here every December to find a bit of sun and sanity. This year, however, there is a cold front sweeping the east coast. Twelve inches of snow in New York, a tornado watch in West Palm Beach and chilly rain falling here in Tampa Bay. Oh well, at least we have our health...

After dropping the bags at the condo, we head over to the "health food" store (don't you love that real food has to have a special label?) to get us through the next few days. We hit the local gym right after. As usual, Bodynamics is running a holiday special — 35 bucks per month! As we fill out the paperwork, I catch the cute girl behind the counter curiously eyeing my lips. What is that about? She can't seem to avoid looking at me... Oh shit! The cold sore! Yes, that's right — I have a humongous growth on my lower lip that resembles an aging raspberry. This is how she will remember me, but who cares? I am in Florida and the first spin class is at 6am tomorrow!

2009-12-04T16:56:00.000-05:00

Lactic pain is not gain! This is what I have noticed: I have no lactic pain on the days where I get up and out without hesitation. It really doesn't matter how hard I work out or what I do; there's just no lactic pain. Then there are the days where I can barely peel my eyes open, and when I do, I try to avoid the mirror because I am intimately familiar with the disaster that will gaze back at me. These days usually follow nights when Matt and I stay out past respectable hours (say, after 3am), during which time consumption of wine or dirty martinis has occurred. Actually, the dirty martinis are just me. Matt's drink is vodka. Okay, martinis are vodka, too, but I see them as a whole different animal, probably because of the pretty glass and the blue cheese stuffed olives. Matt and I are also fond of getting a burger on the way home. You see where I am going with this...

Anyway, the lactic pain from that day's workout (you thought I was going to say hangover) is bad and lasts for days. I find it neither helpful, nor proof of progress. It just gives me an excuse to do less. Lighter weight, shorter run, taking it easy on the heavy bag — screws my whole week up.

Here's what I'm thinking.

Dehydrated, overly toxic body with overworked filters (liver, kidneys) = lactic pain. Even my use of proteolytic enzymes as a preventative measure fails (I take three before every workout to speed healing of torn muscle tissue). I'm gonna try something new and see if it works better — making sure I am well hydrated before I hit the gym (the stats are that up to 70% of athletes start their workouts dehydrated), and taking plenty of ionized minerals to replenish my elecrolyte balance. I'll let you know how it works out...

2009-12-01T16:39:00.000-05:00

Woo-hoo! We were timed on 100 meters in swim class last night. I shaved 20 seconds off my time! Okay, I'm not exactly fast to begin with, so most of you will not be impressed with my 2:24 finish. But I am! My swimming was strong, my breathing was steady, and my form was good through the whole thing. And, I was not the last one in! I am improving...

2009-11-29T19:57:00.000-05:00

I'm going to be honest with you. Today, I am a little low on motivation. Instead of setting the alarm last night, I just went to sleep. Matt was still glued to some article he'd been reading for a while and I just passed out. I had no excuse—it's not like we even had sex.

I woke up to the happy sounds of singing coming from the kids' room. They were collaborating on a new song, the lyrics of which went something like "poop" and "butt," repeated at strategic intervals (Matt tells me that was the chorus, and not the verse).

I could have quickly cut up some melon, left it on the table and snuck out for my first, easy run. I planned on starting running again today, I sooooo looked forward to it... nope. Instead, I grabbed some granola and yogurt and sank back into the pillowy warmth.

Oh well, tomorrow is Monday, I get to try again...

2009-11-28T21:30:00.004-05:00

I am not the most intuitive athlete and certainly not at all a natural at weight lifting. I had a trainer for a while, but I can't justify paying someone to stand over me three days a week while I do two sets of fifteen over and over again. It just seems wrong. Then again, when left to my own devices, my weight-training technique becomes, shall we say, creative. I am always convinced that I have great form, only to find out months later that I am way off. So, I need plenty of guidance and direction.

A couple of months ago I picked up a book that changed everything — Strength Training Anatomy by Frederic Delavier. I love this book! The clear and precise directions are augmented by incredible anatomical illustrations, showing the proper form and the muscle groups involved. He gives plenty of information on how to avoid injuries and whether to go light or heavy. The book is broken down into seven major muscle groups: arms, shoulders, chest, back, legs, buttocks and abs. Within each muscle group are multiple exercises, with plenty of variations on each.

I am always struggling to vary my routine in order to maximize muscle development, and this book makes it so easy. My goal is to work my whole body in three days per week. Generally, I do weights on Mondays, Wednesdays and Saturdays. Mondays are for quads, hams, glutes and calves; on Wednesdays, I do my chest, arms and shoulders, and on Saturdays, I work my back, glutes, and inner and outer thigh. That's only three hours a week, and I am very pleased with the results.

2009-11-27T09:00:00.012-05:00

Running. Since I am not doing any until my ligaments heal, I've been obsessing about it. I miss it. So, I've been researching. Dr. Romanov of The Pose Technique talks about the running style of the ancient athletes and barefoot running. Odd, right? Who runs barefoot? I live in New York City. Dude, I can't be running down Fifth Avenue in bare feet. I can't even run around my apartment in bare feet. Meanwhile, a part of me is thinking — how long have feet been around? As opposed to running shoes? Maybe there is something to this.

So, I Google. I find an article by Greg Downey entitled Lose your shoes: Is barefoot better? If you are a runner, read it. I promise you, this is good stuff. I am sold and next month, I am going to try it out. When in Florida, I love running on the beach. I am ditching my shoes and will give this barefoot running thing a try. After all, it's natural, and if you know me, I'm all about that.

2009-11-26T21:36:00.003-05:00

I love this video!

2009-11-26T07:00:00.001-05:00

Thanksgiving… too much wine, too much food. I love to eat just as much as the next girl, but the aftermath is just too horrible to contemplate. Have you ever eaten so much that in the minutes following your last bite, you find yourself hoping for either a good vomit or a sudden, merciful death? Yeah, me too.

You know what they say: calories in = calories on your thighs. But for athletes, there's more to this story. Some of us are using this extra long weekend to train. So how do I satisfy my gluttony and still make it to the pool at eight the next morning? Food combining! Sure, there's lots to choose from on the table, and you want to eat it all, but a word to the wise — don’t. It all has to do with enzymes, and if you want to know more, use your Google fingers. Meanwhile, here are the basic rules.

At dinner, pick one of the following bullets and eat only in that category:

protein and leafy greens
starches and vegetables
oil and fruit
melon alone (yeah, I know, REALLY likely you'll choose this option for Thanksgiving dinner)

Stick to that and you will be good to go. Although a little bit of pumpkin pie has never hurt anyone.

2009-11-25T15:15:00.001-05:00

Running has never been easy for me. I am not like my friend Flora, who can run endless miles with perfect form and without noticeable fatigue. I thud down the street like a Clydesdale, landing hard and feeling the vibrations travel through my body.

You see, I am a Clomper — one of a large group that boasts international membership. You can watch us at any 10K or 5K, right behind the Racers and the Runners. To the spectator, our disoriented pounding and gasping can be heard before our red, suffering faces and hunched shoulders can be seen.

I sway my hips as if I am wearing my favorite pair of Jimmy Choos, throwing my feet out at 45-degree angles. I find it impossible to focus, being easily distracted by other runners and hot guys. With my need for speed and competitive nature, my form magically becomes perfect whenever I am passed by a clearly better runner. Or a hot guy. The point is I can obviously do better.

Charles suggested the Pose running technique. Since he is my multisport hero, I ordered the book and the tape. Since I am still waiting for my ligaments to heal, this is the perfect time for me to change my running technique. I started yesterday by practicing the running pose. Simply put, it is standing on one foot while in the running pose. My sons took notice, made some comments that only a four- and a six-year-old can make ("Mommy, you look like a peacock."), then assumed the pose themselves. Now we are all learning how to run properly. I have my own running club!

Tomorrow, the Pony pose.

2009-11-21T20:31:00.001-05:00

I am massively affected by blood sugar fluctuations (Matt will concur), and now the lack of activity from my injury seems to have the same effect on my mood. Usually, I prefer to avoid altercations, but yesterday I yelled at the front desk girl at the hotel, called a cabby several select and imaginative names, and have just been pissy in general. I desperately need a nice long swim in the pool. The simple act of moving through the water creates a serenity and euphoric happiness that even a stunning pair of stilettos can't seem to bring me these days.

I am still far from being a real swimmer, and any attempts at open water training are in the very distant future. I am thinking of getting a wetsuit and giving the open waters a shot when we go to Florida this December. I have a goal in mind: to stop being deathly afraid of everything in the unknown deep dark depths. Is that seaweed brushing against my toe or a dead body? Maybe a barracuda? I am convinced that death is imminent and panic sets in. My heart beats faster, I lose my breath, and start flailing. Panic attacks are kind of not fun for me, though they probably seem quite amusing to anyone watching from the shore.

So, here is the plan - get in deep and look for floating dead bodies. I think I will be convinced that it's safe only if I find none after looking for two weeks. Unless I do find one. But that's unlikely, right? Right?

2009-11-20T21:12:00.000-05:00

I scoured the web for triathlon blogs and message boards until I found someone who was willing to take the time to chat with me. He had just raced in the New York Triathlon and qualified for the Lake Placid Ironman in 2010. He talked about the good, the bad and the ugly of racing in a multisport event. It did sound ugly and bad, but for some crazy reason it turned me on. So, he gave me a basic game plan to start with and wished me luck. With the shape I am in, I'm gonna need all the luck I can get...

And this brings me to the reason for this blog.

A friend lent me a "First Triathlons" book, filled with stories of, well, first triathlons. With each account, I became more and more crestfallen. These were stories of former college track and swim superstars, not beginner athletes. I could not relate to a single one. How was I ever going to measure up, let alone follow? See, it doesn't take much to discourage me.

But screw it! I don't need to place first, second or third. I don't care if I am the last one in, thirty minutes after everyone else has eaten their complimentary fruit and taken a toothy picture with their medal. I just want to limp over the finish line.

So, I am going to keep a journal of my adventure and share all that I learn along the way. Hey, I can even contribute some useful information. You see, I am a health counselor. I already know some stuff. If you hate sports, need inspiration, want to get the flab under control or just lose a few pounds, and find my story worth following, give me a shout. I need you to inspire me as well.

2009-11-20T21:03:00.000-05:00

I just came back from an overnight trip to Boston. Chele and I wrote a great workshop about nutrient-dense foods that hit your system like a Mack truck - well, maybe not a Mack truck... that would kill you. These superfoods are like rocket fuel for your body and massively improve endurance and performance; perfect for the multisport athlete. How does "Superfoods as Performance Fuel" sound for a title? I also like "Rocket Fuel Nutrition."

Now I need to figure out where we should do the workshops. I am thinking this would be great for triathlon clubs, gyms and sporting goods stores. I wonder if JackRabbit Sports would be interested...

2009-11-19T09:00:00.000-05:00

Can't breathe! My nose is all clogged up and I feel like I am sucking air through a straw. And to make matters worse, the thick, disgusting slime keeps slithering down my throat, so my throat is sore, too! Okay, didn't mean to be so descriptive, but this sucks!

I don't know about you, but I need to breathe in order to work out. I can't swim because the ugly, green stuff keeps creeping down and clogging up my airway. I get that panicky feeling like if I don't take another breath, I will suffocate immediately. I keep catapulting myself out of the water like a sperm whale, looking freaked out and altogether uncool.

For the next five weeks, thanks to my injured ligaments, I am on a swim/walk and vertical weight work-only regimen. I can still walk if I'm not breathing, but blowing snot all over myself is not as much fun as you would think.

The neti pot is my solution. I make my own wash from filtered water, one teaspoon of sea salt and a pinch of baking powder. I know, I know... I can buy the solution at Whole Foods, but I already make a sizable contribution to their bottom line, and money is thin these days. Besides, I already have the ingredients.

If you haven't experienced the joys of neti potting (my term, but you can use it) before, you have got to try it! At first, it's like you are six and at the beach with your irresponsible uncle. A huge wave comes in, for which he of course releases your hand so that he can jump over it, leaving you to go tumbling head over foot into the terrifying frenzy of whirling water. Anyway, remember how your nose feels right after? Well, that's what it's like your first time with a neti pot. But, you get used to it and even start to crave it after a while (okay, maybe that last part is just me).

My friend Chele, a health counselor who specializes in gastrointestinal issues, has written a great blog post to get you going: Neti Pot—Every Home Should Have One.

Let me know if you try it!

2009-11-18T22:10:00.001-05:00

Missed the swim class last night—Matt was working late and I had to do kid pick-up from school. I have deeply-buried triathlon aspirations for my six-year-old, Adam, so I thought it would be good to take him to the pool to watch the coach demonstrate and my classmates swim. I think I hooked him—he wants to take swimming lessons, too. So psyched!

I am back at the gym this morning. No cycling or running for six weeks (five to go), but I am cleared to swim and walk. Yippie! Truly, I am not sure that level of activity will keep me from storing all those extra calories I've been taking in since I started making my own granola bars (chocolate-chocolate chip... yum!), much less keep me in shape. I'm feeling pretty groovy and have no pain—just light pressure. I wonder if I can cut that time off a bit and start again once I get to Florida mid-December. Sure would be a shame to waste all that good weather on sleeping in...

2009-11-18T09:00:00.000-05:00

Nutrition for endurance athletes... Anyone? I looked everywhere and found very little in terms of solid, useful advice. I found a certified Level 2 triathlon coach recommending jelly sandwiches as a recovery food. Among some other healthful suggestions were bagels, muffins and pasta. Hmmm... sugar and white flour? No thanks.

As a homotoxicologist, one of my life's passions is detox. Not the multicolor poop kind that you get after drinking a week's worth of apple cider, lemon juice and olive oil. I am talking about something a bit longer lasting. The kind that cleans your cells and everything around them.

Imagine a three-dimensional spider web with hundreds of spider eggs lodged all over it. Those eggs are your cells and the web is your extracellular matrix (ECM). Your cells communicate and get nutrition and water through ECM. Now think of all the sugar, white flour, preservatives and processed foods sticking in, and clogging up, the ECM. The cellular communication is slower, and the nutrients and water are not getting through as they should. How fast do you think you will run? If you are made of sludge, you perform like sludge... slowly.

Okay. Lecture over.

The plate of greasy, salty french fries seductively calls my name. They are so yummy, melting in my mouth, sending waves of pleasure through my body. Tomorrow's run is still hours away, but this is now, and I love it. Of course it will slow me down, make me gassy and bloated and regretful of every delicious bite, but so what? I stick to my 90/10 life. Ninety percent of the time I do what I should, and ten percent of the time I do what I want. So, a word to the wise—find balance and think before you eat.

2009-11-16T09:30:00.002-05:00

Good news! Say "shit!" and say it like you mean it. I love to curse, and I do it all the time. It gives me satisfaction like nothing else can. A well-placed profanity provides the release I need to get over it and move on.

A recent study by British psychologist Dr. Richard Stephens links the use of four-letter words, profanities and vulgarities with pain management. Dr. Stephens decided to investigate this connection after becoming intrigued by his wife’s use of expletives during labor, and the midwife’s confirmation that strong language is a frequent occurrence in the birthing rooms of Britain. While student volunteers immersed their hands in frigid ice water, he monitored the endurance variances between two groups—those encouraged to swear or curse, and those reduced to chanting a simple chorus without profanities. In a nutshell, the rude team won.

It still cracks me up when I think of the time our four-year-old's teacher told Matt that Sasha said "shit" on the playground. To the teacher's masked amusement, Matt only replied, "Did he use it appropriately?" We teach our kids the power of words, and how words can hurt others. But really, is there any harm in the occasional "adult" language we use to express ourselves? After all, they are just words.

"Under certain circumstances, urgent circumstances, desperate circumstances, profanity provides a relief denied even to prayer." ~ Mark Twain

2009-11-15T09:00:00.003-05:00

I'm four weeks into my triathlon aspirations and daily workouts, and I've had my first setback. I injured my pelvic ligaments and threw my spine out of alignment. Don't get me started—I could write a sitcom scene around this one. Such a disability sounds like it should have come from having really awesome, energetic, pillow-biting sex, but sadly, it resulted simply from walking uphill fast and doing those exercises where you lie on your side and lift your legs and torso at the same time. Massive pain in my back. The chiropractor said I have been overtraining, and it's true; I barely take any days off. It hurt so bad, I couldn't even put on my socks!

Here's what I did to fix it. I am telling you this because it's day three now and I am feeling pretty awesome. Who knows, maybe this advice will come in handy for you sometime.

As soon as I limped back from the gym, I took homeopathic Arnica Montana in 30C (yes, I have it laying around just in case. Doesn't everyone?). I had my green smoothie with extra protein, and took huge gulps (at least five) out of the cod liver oil bottle. Then I took a nice hot shower, and put arnica cream on right after. Once my stomach was empty, I took five proteolytic enzymes.

As soon as I could, I went to see my homeopath and chiropractor. After the chiropractor visit, I was feeling much better. So, the regimen was:

3 proteolytic enzymes - 4x a day
4 tablespoons of cod liver oil - 3x a day
2 probiotics - 3x a day
tons of green smoothies and wheat grass juice
homeopathic remedy 2x a day
and the chiropractor 3x a week.

So here I am on day three of my injury. I did 800 meters in the pool and am not feeling any pain. One or two of these things must have worked.

2009-11-14T09:00:00.003-05:00

I am backtracking a little, so bear with me.

The first thing I did was sign up for a swim class. I swim in that flamboyant, flashy style my mom taught me when I was seven. The idea is to kick, splash and generally create as much drama as possible. Otherwise, how else will everyone know that I am working hard?

Charles, my multisport inspiration, told me about his first time in the swim part of the race. He got kicked in the head, bounced around and pushed under in the initial frenzy of hundreds entering the water all at once. It was frightening and disorienting. He said I needed to train to leave the water as fresh as I entered it. The swim should be the easy part.

He said that it was all in the technique. Get the form right, and the swim is yours. Great! I can do that.

Jack Rabbit Sports has great swim classes. I signed up for one at a pool a few blocks from my home. The class started a few weeks earlier, but I felt confident that I would mesmerize them with my flawless showmanship of fountain-like freestyle.

My friend Pati and I made a detour from our Saturday Greenmarket shopping to go to Paragon Sports to get me all the trimmings. I got a red, white and blue supergirl bathing suit (it was on sale) and a red cap to match. I opted for the clear goggles because red freaks me out and makes me think that I had an aneurysm and am now bleeding out into the water. I was all set!

I got to the pool early, suited up and headed out. Everyone in the class was super-friendly, which made it much less intimidating. It turned out that everyone had already been running, biking, swimming and in great shape for some time.

I introduced myself to the coach and expertly lowered my body into the water. It was cold! We were told to do easy laps, and off we went. Push off, splash, splash, splash... breathe, don't forget to breathe. I made it as far as the pool length—25 meters—and stood there, panting at the wall. Hey! The guy in the other red cap just completed 50! Hmmm, well, he's a guy.

The next 50 were timed. We were off, like the wind or a tsunami or something. Well, not me... on the way back, I lost my breath, gulped, and went under. Finally, red-faced, I doggie-paddled all the way to the wall. I had the slowest time.

For the remainder of the class, we did sprint relays. I won't go into how it quickly became a humiliating massacre to my self-esteem. Regardless, my teammates were amazing and incredibly encouraging. The coach said that I will catch up. I was in!

2009-11-13T08:01:00.002-05:00

My inspiration was the 2009 New York Triathlon. All those people doing the unthinkable—specifically, jumping into the Hudson River. It just grossed me out. That water must be super toxic; I expected to find them glowing as they emerged from their swim.

Instead, I saw myself. Not then, not now, but soon. And I started thinking...

You see, I am not an athlete. Never have been. Most of my adult life I have been five or ten pounds away from the perfect weight. Two pregnancies sixteen months apart did not make matters any better. Hey, I love my little guys and treasure all the gifts they bestow upon me. Do I love what bringing them into the world did to my body? No, I do not!

It took me a long time to figure out how to find the time to make it to the gym. There were a few things standing in my way. First off, I hate to exercise. Oh, what the hell—that is THE reason. Making the time for something I hate? Not easy.

One day, in August of 2008, I caught a glance of myself in the mirror and realized that things were heading south. Literally. That week, I went to the gym and got a membership. Matt, my husband, was not so optimistic—he gave me two weeks to land back on the sofa. Proving him wrong was enough of an incentive for me, so I did the only thing I could: I started going to the gym before I was fully awake. I put my clothes, water bottle and iPod out the night before and set the alarm for 4:45AM (yes, AM). It stuck. The following summer, I was still at the gym five days a week, waking myself up to to the groovy tunes of the Bee Gees, as I warmed up on the treadmill.

Until the New York Triathlon.