How To Map Out Your Nutrition Plan For a Marathon! Do it. NOW.

I've been training a lot with Team Continuum as I build up to my ironman distance race (Beach 2 Battleship) in October. I have so much fun training with this group! Running and chatting with them has inspired me to dedicate the latest episode of Sports Nutrition with the Holisticguru to Fall marathon nutrition. Specifically, fueling for race day. Check it out here.

In other news, my BIG training push is going super well. I'm feeling stronger than ever and I'm learning a lot about myself as I make a leap into another level of athleticism. I'm becoming more familiar with my very specific strengths and weaknesses as a triathlete and I'm doing specific workouts to focus on these things. John Hirsch (my coach and boyfriend) is lots of the brains and love behind all of this progress. He's been encouraging and pushing me all season, along with training me and schooling me on how to realize my potential. I'm a lucky girl.

So here is the fun bike workout I did this morning. I thought I'd get bored with loops in Central Park but I had plenty to focus on:

5 loops total (about 31 miles)

#1- warm up, easy pace
#2/3- Anything But Shift- pick a gear in the upper-middle with the big ring (climbs tough, cadence high on flats) *second loop harder
#4- shift again but combine high cadence and strength
#5- cool down

This workout focused on my major bike weakness which is my slow cadence. It also incorporates strength which I'll need to combine with better pedaling efficiency in order to SLAY THE FACE OFF of the B2B bike course.

Also, I've been bike commuting with a focused goal and drills to make the 25 minutes each way feel like it counts.

Yay!
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Come to SLB! Saturday 10/1/11 Last Day for Discount Early Registration!

So John sent out an email yesterday that got me all nostalgic and excited about Spain! I can't wait to be riding my butt off in the mountains instead of freezing my butt off in NYC!

"Hi,

It's Fall! I love Fall! But it means its getting cold. But there are 2 good things about the cold. 'CROSS and Strong Like Bull!

First off we have a bunch of test pilot cyclo cross bikes already in stock. Frames are all carbon and built come in about 15 lbs. Yeah, its that light and fast! Frames are 950 dollars. Fully built bikes are 1950-2450. Pics and such are on our Facebook page: http://www.facebook.com/pages/Evil-Racing-Cult/200333783354961

Second, 10.1.11 is the last day for early reg for the Spain Winter Camp Strong Like Bull! We only have 2 spots left for the second session, so don't dally.

TO SIGN UP:

We are going through bikereg.com and the direct URL is:

http://www.bikereg.com/events/register.asp?eventid=12945

This is for the non-refundable deposit only.

Again we are including 2 free days to anyone tough enough to do both camps!

Cortijo Del Nava is a fantastic cortijo with central heating, larger
rooms, a paved driveway and located only minutes from the center of
Trabuco which offers a proper plaza, cafes, shops and allows athletes
a chance to unwind in an authentic Spanish town with wonderful people.
Cortijo del Nava also has owners on site to look after our needs, aw
well as hot showers, a cold pool (for ice bath), and working free
wifi. To get a tour of Strong Like Bull’s new digs check the slide
show here:

http://skydrive.live.com/playe.aspx?path=/photomail/{fe96293b-6027-4af2-ae7d-06292dca8a7f}&image=F0D05497CE5ABEC6!302&imagehi=F0D05497CE5ABEC6!300&CID=-1094281698472182074

We have also hired health counselor and triathlete Christine Lynch
again of www.liveandeatbetter.com to oversee the cooking and dietary
needs of the athletes. She will be providing 3 meals a day (included)
to fuel and power you for your training, she is also a certified yoga
instructor and will, again, be teaching yoga classes.

All rides have guilds/coaches and a sag van for support to bring your
gear, food, fluids and lunch.

We provide all transportation within Spain including airport pick up
and drop off. All rides will also be guided as well as supported with
a sag vehicle. We will also continue use the swim center we have been
using and provide transportation to and from there as well for the
triathletes.

We have started a Face Book page for SLB here:

http://www.facebook.com/pages/Strong-Like-Bull-Training-Camps/10150100230460103

Also we updated www.stronglikebulltraining.com and you should check
there for updates throughout the year as well

PRICE AND DATES:

Session 1 is 2/10/12 – 2/18/12
Session 2 is 2/19/12 – 2/27/12

The price is $1185 after 4/1/11 but remember price breaks for ealy reg
of $200, so its ONLY 985 if you sign up now.

We can not wait to make 2012 amazing and really hope you are there!!!

Sean and John"

The HolisticGuru Show - Caffeine!

Will it kill you???  Just kidding.

Listen to the latest podcast with myself and Big Sexy Bobby!  It's all about using coffee and caffeine to train and race.  Are you thinking of trying a coffee taper  before your next big race?  Is there an easier way?

Listen here!

I'll Sleep When I'm... Not So Damn Happy

Today I planned to write up my Savageman race report. The race was one of my favorites, like, EVER.  The problem is, I'm exhausted and don't feel motivated to write it yet.  This is going to sound crazy but I've been suffering from insomnia for 2-3 weeks and it seems to be a result of feeling really content, excited and happy about where my life is.  I'm not drinking too much caffeine.  I'm not eating too much before bed.  I'm not lying awake and fretting about the next day.  It's too noisy, cold, hot or uncomfortable in my bed.  Instead, I'm just REALLY loving life.  I'm going to bed with thoughts of sugarplums dancing through my head.  I'm on a clear path in my life, surrounded by lots of love and support and beautiful people and experiences.  I'm not there yet, but I know where I'm going and I'm loving the process and journey to get there.  I'm not sleeping because I'm thinking about how good life is and when I do wake up too early its because I can't wait to start the next day.  WHAT?!?!  Do you hate me yet?

So I've been doing some research on insomnia and natural remedies, and I came up with an excellent article by Dr. Weil.  He suggests the usual remedies, such as herbs, relaxation techniques, white noise, exercise, etc.  He also suggests something called "mantram" (not "mantrum" which is a male temper-tantrum).  A mantram is a mantra that is repeated over and over to have a meditative effect and can be relaxing if your mind is racing.  It is best to choose a phrase that isn't so meaningful that it makes you think TOO much about the words you're repeating to yourself.  It's also suggested to choose a mantram from a list, rather than inventing one of your own.  Click here for more information on mantrams.

So here's what I'm going to try for the next few days:

- 15 minutes of relaxing yoga before bed each night
- Put the phone and clock away, don't watch the hours pass by (stressing it makes the exhaustion feel heavier and may be worse than being tired)
- If I can't fall asleep after 20 minutes or so, read. Right now I'm reading Anna Karenina.
- No more than 1 coffee per day, in the morning (I rarely have more than that anyway).
- Try valerian with melatonin to help fall asleep, taken 30 minutes before bed.
- Choose a mantram to repeat. I'm going to try: "Om Namah Shivaya"  (Ohm Nah-mah Shee-vah-yah) - an invocation to beauty and fearlessness.

Anyone else have any solutions that have worked that may be helpful to other readers?

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Sesame Kale and Quinoa Recipes

Photo: Sesame Kale prepared by Sam

Some of my wonderful clients have been posting photos of recipes that I had shared with them.  Now people are all "Hey! That looks good! I wanna eat kale too!"  So, here are some of the recipes!

This one is from a favorite cookbook of mine called Greens, Glorious Greens:

Sesame Kale

Serves 3-4

¾ pound kale (about 6 cups), washed, stemmed, and coarsely chopped

1 tablespoon sesame or olive oil

1 to 2 teaspoons finely chopped fresh garlic

½ cup chopped scallions, white and green parts

salt to taste

1 1/2 tablespoons toasted sesame seeds

1. Bring 2 cups water to a boil in a large 10- to 12-inch skillet that has a tight fitting lid.  Add chopped kale and cook for about 5 minutes, stirring occasionally, until kale is tender.  Remove cooked kale with slotted spoon to drain, saving cooking water to drink.
2. Rinse out and dry the skillet, then use it to heat the oil over medium-low heat.  Add garlic and sauté for about 1 minute.  Stir in scallions and cook for another minute.
3. Add cooked kale and salt to taste and stir to combine.  Cover and cook for 1-2 minutes until kale is hot.  Sprinkle with sesame seeds and serve immediately.

And this is the dish that I love to bring to Summer/ Fall parties and events:

Quiona Tabouli Salad 

Serves 8-10

2 c. quinoa, rinsed

¾ c. chopped, fresh parsley

1 can diced tomatoes, drained

1 cucumber, diced

1 bunch green onions, chopped

5 sprigs fresh mint, chopped (or 1 tbsp dried)

2 tbsp olive oil

1 tbsp ume plum vinegar

2 cloves garlic, peeled and pressed

Cook quinoa according to package directions.  Cool.  Combine quinoa, parsley, tomatoes, cucumbers, garlic, green onions, and mint.  Mix well.  Combine olive oil, ume plum vinegar and garlic and mix into salad.

Enjoy!