Wednesday, 26 July....

And my legs are thanking me after yesterday's training....... well, i am not as sore as I thought I might be. I rowed, I ran, and I taught a spin class.... and this morning, a little stiffness, but nothing that is so drastic life needs to stop.

Today, is a BRICK workout-- and for those of you who do not speak triathlon-ese, it is a combination of two of the components for the triathlon race, usually a bike and run... but it could be a swim to a bike. Today is 45 minutes of biking and 15 minutes of running-- these happen one right after the other, so I don't bike in the morning and run in the afternoon.

I might do some deep water running this evening-- research supports a moderate intensity of water exercise to aid recovery. I don't need an ice bath, yet.

And well, eating is eating.... yesterday, i struggled a little bit. I got caught up in life... had some professional matters that needed to be addressed, and being the typical type A... I didn't put the stuff down and EAT.... and the result, I didn't eat... fortunately, I always have fresh fruit on me.

Ate a delicious white peach before my spin class, and then a strawberry protein shake afterwards....

But now, I AM HUNGRY. catch you later...

Day Nine.... it's only tuesday!

I don't think it was that Monday was any more intense than normal..... I just am tired.

Weigh in this am: same as yesterday.... and so far, down 3.2# total. (Note: I get on the scale every morning.... some frown upon that and recommend once a week. I generally record only once a week for tracking purposes, but I am aware of what my body is doing daily).

AND.... exciting news: on a totally professional level..... looking to start a tri- and a running club, here on the south coast. If you know of anyone who might be remotely interested.... send these my way.

Otherwise, I wake thirsty. I keep water by my bed.... and the first thing I have in the morning is water!! And my 'controlled fast' commences. Controlled meaning--- fresh fruits and vegetables and some proteins during the course of the day.

Training today is: a 35-minute run (wanted to do that earlier, but sleep prevailed), and strength.

I am teaching spin tonight--- down-side of spin, is I actually have to ride. (well, for part of the class).

Have a great day!!!

And if you are stopping in, please share what you are doing... you can do that in the comments section, or log in as a follower.

Day Eight.....

I began today freezing!!! The temperature was significantly colder than last week... AWESOME SLEEPING WEATHER!

I started today with fresh strawberries-- i picked these myself. And some greek yogurt with honey... water and coffee.

Between my water fitness classes, I swam 1500 yards. And while it was a moderate intensity, parts of the swim felt very intense.

And then I went over to Howland Place Fitness (where I also coach/train clients), to do my 'strength workout'..... this included a mini-band workout, skips, agility work, 10 minutes of rowing, and strength workout which included DB hi-pulls, DB squat to press, prisoner squats and step-ups on a bench. My legs and my gluts really felt it!!!! (it has been a tad bit too long between strength sessions-- and this is one of the most important details of my training.... I cannot be efficient if I don't train strength!)

Now, I am chilling for a bit with a salad..... and I will be off to cycle (indoors as it is raining) and then teach deep water running.

I am certain I will sleep well tonight!

What to Eat.....

I am reading this really cool book about food. What to Eat by Marion Nestle. (I recommend it). It is not a diet book-- so, Marion Nestle is NOT providing an eating or meal plan. Instead she discusses some of the issues relative to food and the food industry.... and how we need to change our thinking.

Her 'diet advice' is this: eat less, move more, eat lots of fruits and vegetables. And then for further clarification: go easy on the junk food.

Sounds relatively simple. And yet at times, we make this the most complicated. As a multi-sport athlete, I have the opportunity to consume many gels and goos and protein powders... and while each has its place and may be appropriate, there is nothing like real food. And how many times do we see someone in a gym post workout getting a protein shake. (My thought is when I see this, did that person do enough work that they need that many calories?)

In my journey, I am returning to this mantra.... eat less. eat when you are hungry.... did you know true hunger is experienced in the throat, not in the gut? the experience we feel in the gut is very much like the response to an addiction. move more. I better be training for these various road races and a half-ironman. eat lots of fruits and vegetables. I have been exploring the south coast and finding local farmers, and buying from them. I know the food is fresh-- in the supermarket fresh.... may be a week to ten days old.

go easy on the junk food. I suppose one would have to define junk food... in my world, it is processed food. it might be the powders and goos and gels. and it might be ice cream and it might be some of other form of white refined stuff that is sold as food.

I am eliminating the processed food from my pallet and I feel great.

ON a different note.... I eat like a warrior or a spartan.... live foods during the day, veggies, fruits, some protein like yogurt or eggs, but more in a fasting state.... and then one large meal at night. This works for me. It may not for you.

A reminder about food.

When you’re overloaded in this excess, when you have no idea what your body needs, when you’re malnourished but over eating, eating too much but not the right nutrients... You will not crave any more for what your species is supposed to crave (Vegetables, nuts, seeds, meat and fruit). You'll crave for what the industry wants you to crave. – Ori Hofmekler

This quote (by the author of the warrior diet) is a great reminder that we need to eliminate processed foods.

It is also a great reminder that the way we eat may not be correct.

We are advised to eat, eat and then eat some more....... And once we look back to the warriors of the past, we see they ate one great meal at night.... and 'grazed' on live foods-- fruits/veggies, and some protein--yogurts/eggs-- during the day.

And I know.... you are right now scratching your head... How could a multi-sport athlete, someone who trains herself and leads training sessions all day long, survive on live fruits and veggies during the day. I am going to tell you a secret..... fruit is amazing!!!! At one point, fruit got a bad rap and we were told fruit makes us fat.... I always asked, how can that be??? Fruit is food in a most perfect form... it has more saturated fat if it is from the tropics to protect the nutrients from the heat, and fruit is satisfying. And well.... because I have been eating live foods (not cooked) during the day, I managed to lose another 3# this morning. (Again... I am doing things to allow my body to let go of the extra weight naturally, the way it is designed to burn fat, and in this, my body is shedding the extra). Note: I use oatmeal or barley to aid in providing extra protein and carbs before a long run, swim or bike.... and it helps a lot.

Well, my update... I dropped another 3#. And I feel great.

I am thankful....

That we had a thunderstorm earlier today, so I could cook my chicken today.

I enjoyed a 'chunk' of chicken, after a took the chicken apart..... eating the meat off the carcass, stimulating my warrior instincts standing over the kitchen sink. It most definitely was not pretty; but it was extremely satisfying!!!

And I am grateful for the chicken.

YUM! YUM!

Day Six....

After finally cooling off enough to eat yesterday, I was actually hungry. *shocking* The heat and the humidity requires so much energy that I just am exhausted. I enjoyed steamed veggies and some ribs. YUM!!! It was a nice change of pace.....

And this am, I woke refreshed and cool. (I discovered I have a ceiling/attic fan that actually helps pull the air through the apartment).

It was cloudy and overcast.... and so, I took off for my 50 minute foundation run. (A foundation run is about the time and tempo, not necessarily the distance. I was seeking to cover ground in 50 minutes at a tempo and pace that could be maintained for the entire 50 minutes). Ten minutes in, I am already drenched in my own sweat and I needed to pull back on the tempo-- breathing was a bit challenging.

But I finished the run. And walked by the post office on the way home, and retrieved a letter from an old friend.... yeah, there are peeps that still write the old fashioned way!!!

I enjoyed a clementine before I took off this morning and upon my return, I drank 20-oz of water. I am now enjoying iced coffee and a dark chocolate kiss, while contemplating the remainder of the day, including food.

I anticipate swimming this afternoon. And possibly walking with my feet in the atlantic.